The Great Tartovski

BJJ 25/07/08

Fri, 25 Jul 2008 19:01:09 +0200

sweeps from guard -
control the arm and wrap leg around and under their armpit. other knee on their stomach. as they try to pass, grab leg with aarm - and sweep.

as above, but they post out to stop the sweep:
take your knee off there stomach, and sweep them the other way (lifting up with the wrapped leg).

Onoplata!!

Comments

BJJ 15/07/08

Tue, 15 Jul 2008 19:00:13 +0200

Armbar from guard – crossing one.

Counter to armbar – (grab your own arm, use other arm behind their knee)

Counter to counter – (push head away)

Rolling:

Passing guard ok

it's all about the triangle!! Keeping calm etc.

need to learn to break grips.

Comments

BJJ 11/07/08

Fri, 11 Jul 2008 18:58:41 +0200

DLTD with a twist

Clock choke

Open Guard tips?

Rolling:

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BJJ 08/07/08

Tue, 08 Jul 2008 18:57:40 +0200

Throw – your arm under their armpit

Double leg take down

Jumping into guard

Jumping into armbar

Rear Naked Choke – FTW!!

Gi choke from behind. (and how to get the pressure off)

How to escape – force weight towards underhook and bridge to get both shoulders on the floor, work hips out.

Comments

BJJ 01/07/08

Tue, 01 Jul 2008 18:53:06 +0200

Gi techniques: Passing the guard (stand up)

Sweep from that position (push hips across knee)

Armbar if opponent stands.

Sparring: 1) beginner – managed to work position and not panic, eventually managed to work to mount and armbar.

2) Dan – a lot of technical work!! Muchos passing of guards/reversals, got trapped in side mount and submitted (boo!) need to work on that position.

Comments

BJJ 24/06/08

Tue, 24 Jun 2008 18:50:44 +0200

Escapes from mount (one sweep, one if they get their leg out to stop)

Armbar from mount.

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BJJ 20/06/08

Fri, 20 Jun 2008 18:49:41 +0200

Passing guard practise - same as 17/06/08

Comments

BJJ 17/06/08

Tue, 17 Jun 2008 18:48:36 +0200

Passing the Guard: (stand up) & (folding them)

Comments

BJJ 13/06/08

Fri, 13 Jun 2008 18:47:29 +0200

Continuing a takedown after opponent has sprawled (ie opponent of top of you):

1) Put both your hands on the back of there legs, don't grip, just hold.

2) Drive forward, holding the legs

3) Move your head to one side and out to whichever side is underhooked (otherwise the head is trapped)

4) Continue to push forward and twist sidways into their body (use head as lever) to take them down

Taking the back after opponent has sprawled (ie opponent of top of you):

Comments

BJJ 10/06/08

Tue, 10 Jun 2008 14:05:49 +0200

Passing half-guard 1:

1) Underhook their arm on the SAME side as your leg is trapped, use your other arm behind their neck. Grasp hands together to lock your control.

2) Get your weight on them, and control the head – push it to the same side as your trapped leg.

3) Stretch them out and keep your weight down as you lift your knee to pull your leg out

4) If it gets trapped, use your other leg to push their knee out of the way

Passing half-guard 2 (if he has an underhook):

Comments

BJJ 27/05/8

Tue, 27 May 2008 14:04:06 +0200

Escape from rear mount:

Arm bar from escape position.

Comments

BJJ 23/05/08

Fri, 23 May 2008 14:01:10 +0200

Guard to rear mount transition:

Choke from guard:

Comments

BJJ 20/05/08

Tue, 20 May 2008 12:59:20 +0200

Side mount to full mount transition 1:

Grab your own foot and use your arm to pull it across the opponent stomach without touching – make sure you are high enough on their body to achieve this: shrimp to get high if you need to.

Side mount to full mount transition 2:

No niceties – Get high up on your opponent so they can't block/get you in half guard. Knee pushes on their solar plexus as you slide it over.

Counters to both: Get your knees up to stop them easily mounting. (need description of leg position here)

Gi Choke from mount 1:

Open their gi up. Slide your hand to the opposite side of their neck (ie your right hand goes across your body to the left side of their neck as you look at it) and grab the gi collar as far back as you can, practically BEHIND their neck – thumb towards them, palm facing away. Slide your other arm beneath the first arm and mirror the grip on the other side. Lean forwards to put your weight on them (head on the floor) and scissor arms to put choke on.

Gi Choke from mount 2:

Armbar from mount:

Comments

BJJ 16/05/08

Fri, 16 May 2008 12:58:08 +0200

Escape from side mount 1:

Get your arms underneath your opponent, your forearms against his throat. Bridge and shrimp to create distance (facing towards their legs) wrap their near leg with your nearest arm (ie don't reach between their legs) and grab your own wrist to secure the hold. Circle round, pulling opponents leg with you until he flips over – then side mount.

Escape from side mount 2:

As above, but if opponent bases out to stop you flipping them, take their back: (need to learn to do this properly, but essentially you make sure your outside leg is tucked in behind their nearside leg before you mount, then tuck your nearest leg in between too).

Choke from side mount:

(scarf choke – use head to control arm to gain position)

Counter:

Comments

BJJ 13/05/08

Tue, 13 May 2008 12:57:02 +0200

Sweep from guard if opponent stands 1:

Keep feet locked behind opponent, use your arm to pull your head to their ankle, then push hips UP, then THROUGH the same knee.

For extra force, use your other hand by placing it palm down by your head (fingers facing your own shoulder) and push.

Sweep from guard if opponent stands 2:

Grab them to hold the head/body down (break their posture), then hold the wrists/sleeves of both arms. Unlock your feet and place both on their hips. Move one foot so it's behind their knee and leave the other foot on their hip. On that same side, let go of their wrist, and grab their ankle. Now push with the leg on the hip, and pull with everything else to put them down.

NB: to avoid this – step back when they try to grab your foot!!

Sweep from guard if opponent stands 3 (if they step back):

Use the hand that was going to their ankle to grab their (opposite) arm, effectively swapping your grip from left – right.

Use the now free hand to go to the ankle on that side (ie the one that didn't step back), then unhook your foot from behind their knee, and twist to use it sweep their other leg whilst you pull with your hand, and push with the foot on their hip.

Arm bar from guard if opponent stands:

Grab them to hold the head/body down (break their posture), then hold/control their arms.

"Walk" your legs up their back so you are high up and squeezing their arms in, then twist to the side and hook the free leg over their head (lock it down over their head) and move your other leg over their shoulder. Pull their arm down and raise hips to put on arm bar.

Comments

BJJ 08/04/08

Tue, 08 Apr 2008 12:36:42 +0200

Throws/takedowns:

1) Classic neck throw i.e. one hand on their wrist/gi sleeve, other arm round the back of their neck, step in and roll them over your hip.(what is the name of that?!)

2) Double leg take down:

Shoot in LOW, one knee between their legs – keep head UP. move back leg to outside of opponents leg, then move other leg to outside as well – LIFT!

Reversal of DLTD:

As your opponent shoots in, sprawl and put bodyweight down on their back. Wrap arm around their neck, hold own wrist with other arm, step close to them and lift to get a guillotine choke.

Counter to above:

Grab their wrist to create a breathing space, use your other arm across their shoulder to gain control. Move your feet to the opposite side your head is on, forming a T with their feet. Use your knee to pop their knee, and pull them to the floor (you on top!). still holding their wrist, use the other arm as an armbar across their throat (grip use their shoulder as a lever). Once they release their arm, force it to the floor bent at the elbow – keep your elbow tight to their hip. Get your other arm under theirs to grab your own writs to get the lock. Now step over their head to spread the weight (keep it bearing down on them) and PULL to put lock on.

Comments

BJJ 04/04/08

Fri, 04 Apr 2008 12:32:57 +0200

My first real season!!
I can't believe it was 3 months from checking out the class to being able to start training - I blame a new job.

Passing the guard technique:

Push on the chest/armpits, stand up, kneel & force knee through legs – kneel on their thigh to control their leg. Lay bodyweight down, and control their head

Slide over to pass guard.

Reversal:

As they kneel and force leg through – bridge and roll to get the mount.

Comments

BJJ 15/01/08

Tue, 15 Jan 2008 11:54:40 +0100

First ever BJJ session!!

The workout was just a warm up really. Can't remember all the detials but roughly:

50 Jumping Jacks (both normal, and with crossing legs in front of each other)
20 Squats
20 side squats (lunging to the side)
20 kneeling leg extensions (kneel on the floor, extend leg backwards)
20 Kneeling leg extensions to the side (as above, to the side)
20 situps
20 pushups

Then of course all the work in the session grappling with resistence etc. Certainly worked my core muscles alot.

We covered:
Figure 4 lock/americana from the mount

Force opponents hands to their chest, then use bodyweight to force Right arm to floor in an L-shape (pointing up) - hold their wrist down with your right hand, slide your left under their arm, grip your own wrist – pull up to put lock on.

Armbar from mount:

Like I can remember? I dunno, control the arm and do an armbar…

Comments

Rib check 14/01/08

Mon, 14 Jan 2008 22:59:07 +0100

Just a little work out to check how my rib is doing:

30 Push ups
30 Squats
30 Jack Knives

x 2.

No rib pain, so I guess i'm probably ok to start training again, huzzah!!

Comments

Gym 06/01/07

Sat, 12 Jan 2008 20:32:29 +0100

Finally got fed up of not doing anything, so went to the gym to see what I could do. Bit of a surreal work-out as it was "anything i fancy, less chest".

(as always, firstly a 50% warm up set before each work set)
Squat: 60 x 5* (extra warm up set), 2min rest, 80kg x 5
Dumbell Shoulder Press: 15 x 11, then later, 17.5 x 8
Hamstring Curls: 42.5 x 5
Seated Row: 80 x 4
Calf Raise: 160lbs x 11
Dumbell upright row: 20 x 3, then later, 17.5 x 6

Notes:
Squats: Thought I'd go for an extra warm up set, to see if it would help. Felt good, so I went for a high weight work-set. was really 4reps + 1 with really bad form. still, got the weight up there in the end. must work on form!

Shoulder press: jsut trying to sort out the right weight. I think next time i'll go with 10kg warm up, 20kg work set.

Hamstrings: A nightmare again. I'm going to drop the weight next time and work on my form. I did notice though that when struggling i was feeling it in my calves, not my hamstrings, so that might explain it.

Seated Row: Had to stop as I was feeling pain in my chest from the stretching. Other than that, all good I think. keep weight, try for more reps.

Calf raise: I'm amazed at how much weight i did. will try 90lbs warm up, 180 work set next time.

Dumbell raise: Struggled with my grip on this. i was trying to keep them horizontal at all times, so i worked the forearms as well. will try 17.5kg work weight again, concentrating on full movement.

Comments

Fat Man Fat (body composition check in)

Tue, 08 Jan 2008 01:04:09 +0100

To answer the question "who ate all the pies" it appears I did, over xmas.

My weight has gone back up to 70kg (from 68kg before xmas) and I appear to have put on an inch round my waist, making it 34".
Using the waist - wrist measurement method for calculating body fat, that puts me at 17% bodyfat. Much too high methinks for sexy "looking like an extra from 300" fun.

I've found some measurements of myself from jan 2006 and they were:
Weight: 70kg
Waist: 33"
Chest: 37"
Biceps: 12"
Body Fat: 14%*

Compared to now:
Weight: 70kg
Waist: 34"
Chest: 38"
Biceps: 12.5"
Body Fat: 17%

Which would mean i've put on muscle, and fat, and I still weigh the same - which is a bit odd. Could be down to difference in scales used, not measuring my waist properly back then etc etc, who knows? Still I think it's safe to say I've put on weight, not all of it good. Be interesting to see where I am 6months from now.

Time to attempt to eat a bit healthily for once!

*i'm guessing my wrist measurement won't have changed much, so i'm using my current one to work it out. Even assuming i'd put on 0.5" on my wrist since then (which I can't imagine how), the body fat would still be only 16%

Comments

Rib Pain...

Sun, 30 Dec 2007 18:04:05 +0100

Thought i'd try and do a bit of exercise on my rib to check the progress, and progress is not good. Did a 2 sets of 10 push ups, and could hardly breathe after the second one. Hope things start to improve soon as I'm getting rather bored of not doing anything!

On a more positive note the foam roller seems to work wonders on releasing the stiff muscles in my back though.

Comments

Xmas update

Wed, 26 Dec 2007 17:10:56 +0100

Just a quick update - My rib is still hurting alot, but seems to be (slowly) getting better. Hopefully it'll be back to normal in a week or so, just in time for the new-year training.

On a more positive note, I got a voucher for a personal training session at my gym which will be extremely useful as it means I can get some pro-instruction on my BenchPress and Squat forms.
The other useful thing I got was foam physio roller, should be useful for helping with muscle soreness and general tightness as detailed here:
http://www.t-nation.com/readTopic.do?id=475832

Comments

KungFu 22/12/07

Sat, 22 Dec 2007 18:54:43 +0100

Since my ribs were hurting, I did a very minimal warm up:

10 Pushups
10 Alternate Legs
10 Squats
10 Jack Knives
10 Knee raises off each leg

Did some more (very light) sparring which was fun, but I still got knocked in the ribs a few times which just means they are going to take even longer to heal as they've now flowered into a nice bruise. Still, it's xmas break time now so plenty of time to heal up.

Comments

KungFu 20/12/07

Thu, 20 Dec 2007 13:43:44 +0100

This was a sparring session so only really did a quick warm up:

Joggging on the spot
10 knee raises on each leg

10 push ups
10 alternate legs
10 squats
10 crunches

Joggging on the spot
10 knee raises on each leg

15 push ups
15 alternate legs
15 squats
15 Jack Knives

10 knee raises each leg

Did some heavy contact sparring in the session and bruised my rib, so I'm going to have to go easy for a bit for a few weeks - DAMN IT!
(still at the end of the session we did a very short points tournament: first to three points type thing, and I won my fight - go me!)

Comments

Kungfu 19/12/07

Wed, 19 Dec 2007 17:25:48 +0100

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

split off to work with a partner for Continuous punching followed by squats (about 15) - repeated twice.

Then with a partner:

20 Push ups
20 alternate legs

(rest whilst partner goes)

20 Push ups
20 alternate legs

(rest whilst partner goes)

30 crunches
30 jack knives
30 leg raises

(rest whilst partner goes)

20 Push ups
20 alternate legs

Comments

KungFu 18/12/07

Tue, 18 Dec 2007 17:00:38 +0100

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

Then working with a partner, doing exercises at the same time, one person does sets of 20, one person does sets of 12 - so you get no rest on the 20set, but you get a rest between each exercise on the 12 set as your partner catches up:

20 Push ups
20 Alternate legs
20 Squats
20 Squat Jumps
20 tricep dips
20 Small leg changes
20 Bounces
20 Crunch sit ups
20 Jack Knives
20 Leg raises

12 Push ups
12 Alternate legs
12 Squats
12 Squat Jumps
12 tricep dips
12 Small leg changes
12 Bounces
12 Crunch sit ups
12 Jack Knives
12 Leg raises
12 reverse sit-ups

Then with partner:

20 squat jumps
20 squats
20 bunny hops (jumping over partner legs)

(rest whilst partner goes)

20 bounces
20 squats with front kicks after each squat
5 laps around the room

20 pushups (partner holding legs up off the floor)
20 wide pushups
20 diamond press ups (hands together under chest)
20 staggered pushups (1 hand forward, 1 under chest)
15 clap pushups (partner holding legs up off the floor)

(rest whilst partner goes)

30 double twist sit-ups
15 straight sit-ups
15 quarter sit-ups
30 double twist sit-ups

(rest whilst partner goes)

6 burpees with an added jack knive situp and clap pushup on knuckles on the end of each.

(rest whilst partner goes)

Comments

Kungfu Workout 15/12/07

Sun, 16 Dec 2007 00:32:47 +0100

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

split off to work with a partner for Continuous punching followed by squats (about 15) - repeated twice.

Then completed the following sequence:

20 Alternate leg squat thrusts
20 Squats
20 Small leg changes
20 Bounces

(rest while partner goes)

20 Alternate leg squat thrusts
20 Squat jumps
20 Small leg changes
20 Squats

(rest while partner goes)

20 press ups
20 punches off each hand (in horse stance)
20 diamond press ups (hands together under chest)
20 staggered pushups (1 hand forward, 1 under chest)
20 tricep dips

(rest while partner goes)

20 dip pushups
20 punches off each hand (in horse stance)
20 wide stance push ups
20 clap push ups
20 press ups

(rest while partner goes)

20 crunches
20 jack knife sit ups
20 leg raises
20 reverse

(rest while partner goes)

20 crunches
20 jack knife sit ups
20 leg raises
20 reverse
20 double twist

(rest while partner goes)

And since it was someones 18th birthday that session we did the following:
18 double twist situps
18 straights
18 double twist situps
18 quarters
18 double twist situps
18 leg raises
18 double twist situps

Comments

Gym 13/12/07

Thu, 13 Dec 2007 01:04:51 +0100

One of the those work outs when you think "Why am I bothering at all?". UGH. My back had been twinging from sparring on the tuesday, so I was going to go very easy on the seated row just to give it some gentle exercise, oddly that was the only exercise I was actually happy with!!

Warm up - five minutes of crosstraining (Vary the level up as i go, then drop it for the last minute).

As always 1 warm up set of 50% weight, 12-15 reps first, then a 2min rest before the one work out set
Benchpress: 50kg x 8 (extra warm up set), 2min rest, 65kg x 6*
Hamstring curls: 42.5 x 5**
Seated Row: 75 x 6 (with good form, up weight next time)
Hack Squat: 50k(+whatever the rig weighs??) x 8**

*I'd been told an extra warmup set was a good idea, and might help me be less achy afterward: Not sure if i did too many reps, certainly didn't help judging by the failed workout set - it was a nightmare, spotter was assisting me by my 3rd rep, just felt so weak! GRRRRR.

** UGH. seems i'm getting weaker. After last sessions stilted workout set, I decided to have a lighter warm up (20Kgs instead of 22.5) and I was Still struggling. I completed 5 reps, but it was a real task and I practically had to set up for each one so it was more of a stilted 5reps of 1 with 2secs rest inbetween!

***someone was using the squat cage I normally use for what seems like 20sets of 1000reps, so i got bored and used the hacksquat instead. I quite like it actually, you get a proper squat feeling off of it i.e. nackering!

Comments

Kungfu 11/12/07

Wed, 12 Dec 2007 00:57:56 +0100

Running for a few laps of the room (forwards, sidestepping, backwards etc), then:
15 alternate leg squat thrusts
15 pressups
15 squats
15 crunch sit ups
15 leg raises

Then with a partner:
20 Alternate leg squat thrusts
20 Squats
20 Bounces
20 lead knee raises (like the can-can, sans the kick!)

(rest while partner goes)

20 press ups
20 punches off each hand (in horse stance)
20 clap pushups
20 tricep dips

(rest while partner goes)

20 crunch sit ups
20 small leg changes
20 jack knife sit ups
20 leg raises
20 reverse sit ups

(rest while partner goes)

10 Alternate leg squat thrusts
10 Squats
10 Bounces
10 Squat jumps
10 knee raises (lead knee)
10 knee raises (rear knee)
10 push ups
10 punches off each hand (in horse stance)
10 clap push ups
10 Staggered pushups (1 hand forward, 1 under chest)
10 triceps dips
10 crunches
10 small leg changes
10 jack knives
10 leg raises
10 star jumps

Comments