Escapes from top control (mount)
First 3, practise in any order for a few rounds then looked at chaining any 3 motions together. Time to explore and experiment. The first 2 attempts 'fail' and the 3rd is a successful escape.
1: hip up and roll (blocking the arm in the direction you want to roll them).
2: hands on hips and lower knee out to full leg trap.
3: hand under armpits to elevate (as if you are sliding under them).
Technique 4: shrimping. This was practised as a solo drill moving around the floor then with our partners.
Other combination escapes from top control:
Elevation escape - they sit back - use this momentum to push on his hips for the shrimping escape.
Hip up and roll escape - drop hips to the floor and fall to the side and shrimp out. We did this in without our partners to drill the motion then with our partners.
Reversal from bottom control (guard) using the shoulder and bicep suppression (head and arm triangle):
Pass an arm across your centreline, sink in the bicep and shoulder - maintain control with your arms and head as you scoot the hips out from underneath him. You need to lower his centre of gravity from off you to make the several as smooth and efficient as possible. Whichever arm is passed across his centreline, that is the way his base is weak and therefore the way you will be reversing him. If right arm is across his centre that means I will be rolling to my left. Hips out to the right lie on your side - work the right foot into his inner thigh - maintain the leg position - now move the left elbow to the floor and pull your head out - he should rotate on to his back. This was quite tricky to get but for me, one the head was being pulled out then the reversal seemed effortless. Before then I was trying to elevate with my leg, wrench the reversal. The key seems to be that his being pulled out. When reversed you end up in side control (on top).
Free form sparring:
Rolled with Mishel, we tangled for time over a downward shoulder rotation (him on top and me underneath).
Limited positional sparring:
One person has to keep their back on the mat, other can go to any position. If the person on their back escapes then switch. Both can look for submissions.
One person starts with sitting back control, can move to any orientation so long as back control is maintained. Th gaining of a submission signals the end of the round and switch.
No arm control: anything goes except no manipulation or control of the arms allowed, going for the submission.
Sprint sparring - normal pace then 3 rounds of 20-second high intensity motion, dominance and submission if possible. Almost Tabaata protocol, almost.
Showing posts with label promai mma. Show all posts
Showing posts with label promai mma. Show all posts
Monday, 16 March 2015
Monday, 9 March 2015
Class notes 9/3/15 leg submission focus
Wall wrestling into takedowns:
Person with back against the wall defends, attacker attempts to get the takedown. Head pressure is key as is a positive spine. If he drops his head, don't match it; either get on top of his shoulders and neck or change levels and drop to attack his knees and hips whilst maintaining correct posture and structure.
Ankle extension against sitting back control:
Sitting on the floor, partner takes your back and wraps his legs around your body, feet resting at groin crease. He makes the error of crossing his legs at the ankles. Pull his feet away but keep them crossed and over hook your same side leg as the leg he has on top. Lever your knee to the floor as you raise your hips fro the finish.
Ankle rotation from side control into 3 variants:
Basic:
Side control - he defends the pass by crossing his legs - reach with the head side arm for the outside edge of his foot the is crossed on the knee. Insert your other hand as if to DWL the ankle - turn his ankle towards his chest for the rotation finish.
Square to him:
As above but move so that you're facing him with his shin across your belly, finish by turning that little toe towards his chest.
Sitting on his leg:
As above bit sit on the leg that is not being controlled. This will greatly limit his ability to move or escape.
Fake the ankle rotation to set up for full mount:
Lee said this was something Rickson used to do attack the foot in side control, as if going for the submission, his opponent would feel this and pull the leg away thus setting themselves up to be easily passed from side control into centre control (mount)
Knee extension from side control:
Person on their back recovers for a full leg trap (half guard) - press down on the face to stop the body turning - step over and sit on his torso - underhook his knee and hug it to your chest - keeping it tight lean back and lie next to him (bring the leg with you) - squeeze your knee together - head next to his foot - look back over your head as you push your hips for the finish.
Calf compression from side control:
Lee did this to me several weeks ago, it took two weeks for the bruising to go down after the 2 days of swelling on the leg!)
Find yourself in a similar position (sitting on his belly as above) - underhook the leg behind the knee so the hand is just past. You want ultimately to rotate the wrist bones into the top of the calf. Before the rotation you need to trap his leg, fall to your side, figure four your legs then turn the wrist for the finish. This one is tricky for me to articulate, I can visualise it just struggle to put it down into words that make sense.
Free form grappling x3 rounds
Person with back against the wall defends, attacker attempts to get the takedown. Head pressure is key as is a positive spine. If he drops his head, don't match it; either get on top of his shoulders and neck or change levels and drop to attack his knees and hips whilst maintaining correct posture and structure.
Ankle extension against sitting back control:
Sitting on the floor, partner takes your back and wraps his legs around your body, feet resting at groin crease. He makes the error of crossing his legs at the ankles. Pull his feet away but keep them crossed and over hook your same side leg as the leg he has on top. Lever your knee to the floor as you raise your hips fro the finish.
Ankle rotation from side control into 3 variants:
Basic:
Side control - he defends the pass by crossing his legs - reach with the head side arm for the outside edge of his foot the is crossed on the knee. Insert your other hand as if to DWL the ankle - turn his ankle towards his chest for the rotation finish.
Square to him:
As above but move so that you're facing him with his shin across your belly, finish by turning that little toe towards his chest.
Sitting on his leg:
As above bit sit on the leg that is not being controlled. This will greatly limit his ability to move or escape.
Fake the ankle rotation to set up for full mount:
Lee said this was something Rickson used to do attack the foot in side control, as if going for the submission, his opponent would feel this and pull the leg away thus setting themselves up to be easily passed from side control into centre control (mount)
Knee extension from side control:
Person on their back recovers for a full leg trap (half guard) - press down on the face to stop the body turning - step over and sit on his torso - underhook his knee and hug it to your chest - keeping it tight lean back and lie next to him (bring the leg with you) - squeeze your knee together - head next to his foot - look back over your head as you push your hips for the finish.
Calf compression from side control:
Lee did this to me several weeks ago, it took two weeks for the bruising to go down after the 2 days of swelling on the leg!)
Find yourself in a similar position (sitting on his belly as above) - underhook the leg behind the knee so the hand is just past. You want ultimately to rotate the wrist bones into the top of the calf. Before the rotation you need to trap his leg, fall to your side, figure four your legs then turn the wrist for the finish. This one is tricky for me to articulate, I can visualise it just struggle to put it down into words that make sense.
Free form grappling x3 rounds
Monday, 23 February 2015
Class notes; 23/2/15 pushing beyond your limits
Milzy took the class tonight.
Warm up was push ups, sit ups, squats and sprawls.
Knee tap sparring, sprawl when the back of your knee is tapped.
Elbow extension drilling from centre control (mount).
Elbow extension drilling from bottom control (guard).
Escaping the bottom control drilling.
Fighting with gloves on to escape bottom control, bottom control can submit x2 rounds.
Greco takedowns - hips and above.
Freestyle wrestling takedowns then pin for 3 seconds
Takedown from the knees to shoulder pinning.
Free form grappling x3 rounds.
I called this pushing beyond your limits as this was the most exhausting session I have had in many years. As I type my forearms feel like jelly, my head feels like it is till stuck in a vice and sunburned at the same time. But without hardship, challenge and struggle there will be no progress.
In the words of the great Sam Elliot, playing Wade Garrett in Roadhouse (possibly one of the finest 80's mullet-laden movies) "I'll rest when I'm dead", well I am at least half way there and have no plans to rest yet!
Warm up was push ups, sit ups, squats and sprawls.
Knee tap sparring, sprawl when the back of your knee is tapped.
Elbow extension drilling from centre control (mount).
Elbow extension drilling from bottom control (guard).
Escaping the bottom control drilling.
Fighting with gloves on to escape bottom control, bottom control can submit x2 rounds.
Greco takedowns - hips and above.
Freestyle wrestling takedowns then pin for 3 seconds
Takedown from the knees to shoulder pinning.
Free form grappling x3 rounds.
I called this pushing beyond your limits as this was the most exhausting session I have had in many years. As I type my forearms feel like jelly, my head feels like it is till stuck in a vice and sunburned at the same time. But without hardship, challenge and struggle there will be no progress.
In the words of the great Sam Elliot, playing Wade Garrett in Roadhouse (possibly one of the finest 80's mullet-laden movies) "I'll rest when I'm dead", well I am at least half way there and have no plans to rest yet!
Monday, 9 February 2015
Class notes: bicep and shoulder suppressions plus Sakuraba leg attacks
How to find the shoulder and bicep position from side control.
Jumping over to the opposite side. HEAD TO HEAD PRESSURE IS KEY. This stops him trying to get his arm out.
Closing with the suppression by grabbing your opposite bicep. This gives you more depth and tightness on the arm in side.
Closing the suppression with the palm to palm grip. Flatten your hips down and get perpendicular to him. This give more space for his arm that is in but is tighter on the side you are closing with the bicep on the neck.
Shoulder and bicep from side back control.
Shoulder and bicep from sitting back control.
All throughout each submission was the necessity to keep the head pressure.
Here is an example of getting the move from standing, note the relentless head pressure to prevent the arm from escaping.
Sakuraba leg attacks:
Setting up the ankle rotation from open bottom control.
Rolling with the ankle rotation so you end up on your back.
Sitting in reverse mount so that you are straddling one of his legs. Go for the knee bar, he prevents by blocking with his other foot, go for the ankle rotation, he extends so fall back for the knee extension finish.
In this video he does what we we looked at tonight: going for the ankle rotation to knee extension. However, we did not endure a torrent of face punches whilst going for the submission.
Almost catches Royce with a knee extension from the depths of hell
General awesome Sakuraba MMA highlight
Jumping over to the opposite side. HEAD TO HEAD PRESSURE IS KEY. This stops him trying to get his arm out.
Closing with the suppression by grabbing your opposite bicep. This gives you more depth and tightness on the arm in side.
Closing the suppression with the palm to palm grip. Flatten your hips down and get perpendicular to him. This give more space for his arm that is in but is tighter on the side you are closing with the bicep on the neck.
Shoulder and bicep from side back control.
Shoulder and bicep from sitting back control.
All throughout each submission was the necessity to keep the head pressure.
Here is an example of getting the move from standing, note the relentless head pressure to prevent the arm from escaping.
Sakuraba leg attacks:
Setting up the ankle rotation from open bottom control.
Rolling with the ankle rotation so you end up on your back.
Sitting in reverse mount so that you are straddling one of his legs. Go for the knee bar, he prevents by blocking with his other foot, go for the ankle rotation, he extends so fall back for the knee extension finish.
In this video he does what we we looked at tonight: going for the ankle rotation to knee extension. However, we did not endure a torrent of face punches whilst going for the submission.
Almost catches Royce with a knee extension from the depths of hell
General awesome Sakuraba MMA highlight
Tuesday, 3 February 2015
Class notes: fighting from your back
Going to your back is something that Lee firmly advises against from an MMA perspective, he is more understanding in a pure grappling perspective. This is the one aspect of my own training that I am working on to improve. My default is to go to the back and so I am trying to work harder to give it up and spend more time in more dominant positions. As this has been habitual for me I need to break the patterns and create new ones. Later on in the session during free form I managed to secure submissions from side control (head and arm), side control (upward shoulder rotation with leg), centre control (mount) chest smoother. I also got to work on relaxing during some very painful vice grips on the head and neck.
Leg with shoulder suppression(triangle) to downward shoulder rotation (kimura)
If they try to defend the triangle by hooking the freearm under your hips, this prevents you from passing the leg across your hips to close the choke. Hold his head tight and keep his structure folded, swap the legs over as this will apply more pressure to his shoulder and not the neck. Keep your alignment on the same plane as his chest. Squeeze your knee towards your chest and begin to manipulate the arm around your leg for the double wrist lock (upward shoulder rotation). A key point when applying the DWL is to pin your elbow to your chest as the fulcrum. The will ensure his ability to escape is limited. Now you can line your torso off line to him to get the arm.
Side control escape and submission attacks.
The person on their back has to escape the side control position, the person in top position makes them work for the escape. As they escape something will be left open or available. This was about looking for a range of submissions on the escape. Once the submission is found, positions were swapped and the drill continues.
Arm drag from sitting.
We finished it by taking side back control. The first video is the great Marcello Garcia working his arm drag. I read once that he is so good that he tells high level guys what he is going to do and still manages to pull it off.
Leg with shoulder suppression(triangle) to downward shoulder rotation (kimura)
If they try to defend the triangle by hooking the freearm under your hips, this prevents you from passing the leg across your hips to close the choke. Hold his head tight and keep his structure folded, swap the legs over as this will apply more pressure to his shoulder and not the neck. Keep your alignment on the same plane as his chest. Squeeze your knee towards your chest and begin to manipulate the arm around your leg for the double wrist lock (upward shoulder rotation). A key point when applying the DWL is to pin your elbow to your chest as the fulcrum. The will ensure his ability to escape is limited. Now you can line your torso off line to him to get the arm.
Side control escape and submission attacks.
The person on their back has to escape the side control position, the person in top position makes them work for the escape. As they escape something will be left open or available. This was about looking for a range of submissions on the escape. Once the submission is found, positions were swapped and the drill continues.
Arm drag from sitting.
We finished it by taking side back control. The first video is the great Marcello Garcia working his arm drag. I read once that he is so good that he tells high level guys what he is going to do and still manages to pull it off.
Monday, 19 January 2015
class notes: submissions from centre control
Free form warm up
Side control escapes drilling x 4 individual and then chaining them in sets of 3
1: knee escape
2: hip up and roll
3: swim under the lat and swim out
4: inverted under the belly spin and escape
Submissions from centre control (mount)
Leg suppression (triangle)
Not quite the way Lee showed but the final finish is the same
With fist suppression (pulse side of the neck) from triangle
Fist choke (fist to centre of throat) from triangle
Here is a video of Lee finishing from his back but a main theme from tonight was translation of mount attacks to bottom control position
Shin choke (gogoplata)
Elbow extension (arm bar)
Here is video Lee created showing the shin choke to elbow extension
Submission from side control: downward shoulder rotation with leg trap on the head
Attacks from centre control (mount) translate to bottom control (guard)
Free form grappling
Eyes closed grappling for position and submission
Side control escapes drilling x 4 individual and then chaining them in sets of 3
1: knee escape
2: hip up and roll
3: swim under the lat and swim out
4: inverted under the belly spin and escape
Submissions from centre control (mount)
Leg suppression (triangle)
Not quite the way Lee showed but the final finish is the same
With fist suppression (pulse side of the neck) from triangle
Fist choke (fist to centre of throat) from triangle
Here is a video of Lee finishing from his back but a main theme from tonight was translation of mount attacks to bottom control position
Shin choke (gogoplata)
Elbow extension (arm bar)
Here is video Lee created showing the shin choke to elbow extension
Submission from side control: downward shoulder rotation with leg trap on the head
Attacks from centre control (mount) translate to bottom control (guard)
Free form grappling
Eyes closed grappling for position and submission
Tuesday, 13 January 2015
class notes: GSP's takedowns and side control submissions
GSP's takdowns chaining
Lee has done extensive research and found the following pattern or theme to his takedowns.
Double leg
Single leg drag
Knee pick and drive
Shoulder drive
We looked at chaining them as a series but also as possible individual takedowns. I guess we need to be solid with each one. If each one works then use it but if not it can set up the next one. The subtle thing about this series is just that, each one leads to the next.
Submissions from inverted side control - using the legs.
inverted side control whilst holding your own leg
switching positions from side to inverted
Elbow extension by hooking with the top leg
Shoulder rotation
Elbow extension as he escapes the shoulder rotation by crossing the legs
Attacking the elbow extension straight away from inverted by hooking your ankle over the wrist
free form with Craig and Patrick (beared)
This was my first roll with Patrick and was, with all the lads at Promai, most enjoyable and a great learning experience. For me tonight I learned not to panic as Patrick went for knee bar after knee bar. He also gave me great feedback on with my inner forearm choke from bottom control did not succeed. Verbal feedback is a key part of the learning process for me and will help me to limit the mistakes of today the next time I am on the matts.
Lee has done extensive research and found the following pattern or theme to his takedowns.
Double leg
Single leg drag
Knee pick and drive
Shoulder drive
We looked at chaining them as a series but also as possible individual takedowns. I guess we need to be solid with each one. If each one works then use it but if not it can set up the next one. The subtle thing about this series is just that, each one leads to the next.
Submissions from inverted side control - using the legs.
inverted side control whilst holding your own leg
switching positions from side to inverted
Elbow extension by hooking with the top leg
Shoulder rotation
Elbow extension as he escapes the shoulder rotation by crossing the legs
Attacking the elbow extension straight away from inverted by hooking your ankle over the wrist
free form with Craig and Patrick (beared)
This was my first roll with Patrick and was, with all the lads at Promai, most enjoyable and a great learning experience. For me tonight I learned not to panic as Patrick went for knee bar after knee bar. He also gave me great feedback on with my inner forearm choke from bottom control did not succeed. Verbal feedback is a key part of the learning process for me and will help me to limit the mistakes of today the next time I am on the matts.
Thursday, 8 January 2015
class notes: bottom control (guard) masterclass
Takedown drill warm up: double leg to side bag clinch to single leg.
Key learning points are the hips; keep them pinned to him if you want the takedown, keep them away if you don't want it and want to avoid him getting it. Throughout each phase of movement in this drill they should feel head pressure.
On the outside of the ribs on the double leg.
On their shoulder blades on the side back clinch.
On their front ribs on the single leg.
This image below illustrates the depth and commitment of the double leg.
In essence you are moving around him whilst in contact. For example, shoot in on the right leg, move around his back and capture the leg leg for the single.
Bottom control 1:
Submit or pass. Person on their back has to look for creative and a variety of submissions or submission attempts. Top person has to avoid the submission and pass the legs to side control. When passed, start again. The one thing I noticed was when going for the shoulder rotation (omoplata) they might defend by sitting up and pulling away. From here you can slide the near side leg under his chin to set up the shin choke (gogplata). The angle is far from perfect so you need grap your foot by reaching around his head. You might not even get the finish but having the shin across their neck will generate movement from them so you can explore other positions.
My partner got some nice elbow extension on me. The type when the pressure is applied to the tricep and my hand is on his shoulder.
Submit or reverse: Similar to above except the person on top is not trying to pass. They are preventing the submission and keeping their base to avoid being swept.
Inversion from open spider guard
inversion dexterity from the bottom: side control to north south - 'roll' out
These are complicated motions to describe in words, hopefully these images will give some clearer ideas of what we were doing.
dexterity against the wall
This is an example of the dexterity drill we dill.
This video, start at 1.48 gives an idea of the motion. We were not using the inversion as an entry but from contact range already.
Again, this video is not what we were doing but is a creative way to get the triangle from an inverted position.
This video looks very similar in terms of movement that we were looking at. Start it at 2.22
Key learning points are the hips; keep them pinned to him if you want the takedown, keep them away if you don't want it and want to avoid him getting it. Throughout each phase of movement in this drill they should feel head pressure.
On the outside of the ribs on the double leg.
On their shoulder blades on the side back clinch.
On their front ribs on the single leg.
This image below illustrates the depth and commitment of the double leg.
In essence you are moving around him whilst in contact. For example, shoot in on the right leg, move around his back and capture the leg leg for the single.
Bottom control 1:
Submit or pass. Person on their back has to look for creative and a variety of submissions or submission attempts. Top person has to avoid the submission and pass the legs to side control. When passed, start again. The one thing I noticed was when going for the shoulder rotation (omoplata) they might defend by sitting up and pulling away. From here you can slide the near side leg under his chin to set up the shin choke (gogplata). The angle is far from perfect so you need grap your foot by reaching around his head. You might not even get the finish but having the shin across their neck will generate movement from them so you can explore other positions.
My partner got some nice elbow extension on me. The type when the pressure is applied to the tricep and my hand is on his shoulder.
Submit or reverse: Similar to above except the person on top is not trying to pass. They are preventing the submission and keeping their base to avoid being swept.
Inversion from open spider guard
inversion dexterity from the bottom: side control to north south - 'roll' out
These are complicated motions to describe in words, hopefully these images will give some clearer ideas of what we were doing.
dexterity against the wall
This is an example of the dexterity drill we dill.
This video, start at 1.48 gives an idea of the motion. We were not using the inversion as an entry but from contact range already.
Again, this video is not what we were doing but is a creative way to get the triangle from an inverted position.
This video looks very similar in terms of movement that we were looking at. Start it at 2.22
Tuesday, 16 December 2014
Speed wrestling and clinching drill
http://www.mma121.com | Here's a great MMA training drill where you have to speed wrestle your partner as you are forced to constantly change position every couple of seconds. In this drill you start in a clinch and drill any clinch positions in a free form manner including striking if you wish but throughout the drill you are not allowed to hold any clinch position for more than 2 seconds. This means that you are forced to constantly innovate various transitions between the clinch positions and wrestle at speed.
This drill is designed to improve your MMA clinch / Wrestling technique and quicken your thinking time and reactions but it's also a great MMA workout in its own right
www.promai.com/mma
This drill is designed to improve your MMA clinch / Wrestling technique and quicken your thinking time and reactions but it's also a great MMA workout in its own right
www.promai.com/mma
Takedowns
http://www.mma121.com | In this PRO MAI MMA series learning video Chief Instructor Lee Aylett goes through a series of takedown set ups for MMA from the clinch that are fundamental to success. This series learning piece is designed to help you learn how to smoothly move between some of the core leg and hip capture techniques so that you can chain takedowns together without thinking - including double hip, single hip, double leg and single leg take down set ups.
This is also a good conditioning drill as this series should be performed at pace and over a time period of several 1-5 minutes. Great for improving your MMA Wrestling components
www.promai.com/mma
This is also a good conditioning drill as this series should be performed at pace and over a time period of several 1-5 minutes. Great for improving your MMA Wrestling components
www.promai.com/mma
Thursday, 11 December 2014
Class notes: elbow and ankle extension, inner forearm and bicep suppression
Elbow extension (arm bar)
Overhook an arm.
Stand on the foot so the foot is under the shoulder and near the head.
Swing other leg over the head.
Sit hips close to his shoulder and pull the arm up.
Keep his elbow tight to your chest.
Squeeze knees together.
Lie back with his arm wrapped, push the knees and heels down.
Now lift the hips.
The following videos just because the quality of her rolling and set ups are outstanding.
Inner forearm and bicep suppression - the bulldog and ninja choke
More details to follow. Lee made a video going through thme.
Ankle extension (straight ankle lock)
Lee talked about several steps of the ladder to get a secure ankle extension:
Wrap the lower leg so the top of the foot is against your lat.
No gaps between you and his foot and the wrapping of the foot.
Place the wrapping hand high on your chest to close the gaps.
Use the bones of the forearm on the Achilles area.
Squeeze the knees together.
Fall to either side.
look 'up'/away by arching.
Common errors are when people lie straight back - this leads to a much greater percentage that the submission will fail.
Dean Lister's approach:
Lister talks about tightness.
Stephan Kesting's 3 common errors:
The fist 2 applied to our learning: no gaps and squeeze the knees together.
How to...
Key tips from this clip are the tightness and going to your side.
Post class I was talking to Lee. One of the tips was about open legs. In UFC 1 Ken Shamrock beat Pat Smith with an ankle submission.
As you can see his knees are miles apart. I do remember him having to adjust to a modification as it never worked first time, probably as Lee said, the knees weren't tight. He then appears to turn it into some type of ankle rotation.
The fight begins at 33.07. Decide for yourself and see how far the technical quality of the sport has evolved over the 20+ years.
http://vimeo.com/45287348
The whole main card is on this video
Overhook an arm.
Stand on the foot so the foot is under the shoulder and near the head.
Swing other leg over the head.
Sit hips close to his shoulder and pull the arm up.
Keep his elbow tight to your chest.
Squeeze knees together.
Lie back with his arm wrapped, push the knees and heels down.
Now lift the hips.
The following videos just because the quality of her rolling and set ups are outstanding.
Inner forearm and bicep suppression - the bulldog and ninja choke
More details to follow. Lee made a video going through thme.
Ankle extension (straight ankle lock)
Lee talked about several steps of the ladder to get a secure ankle extension:
Wrap the lower leg so the top of the foot is against your lat.
No gaps between you and his foot and the wrapping of the foot.
Place the wrapping hand high on your chest to close the gaps.
Use the bones of the forearm on the Achilles area.
Squeeze the knees together.
Fall to either side.
look 'up'/away by arching.
Common errors are when people lie straight back - this leads to a much greater percentage that the submission will fail.
Dean Lister's approach:
Lister talks about tightness.
Stephan Kesting's 3 common errors:
The fist 2 applied to our learning: no gaps and squeeze the knees together.
How to...
Key tips from this clip are the tightness and going to your side.
Post class I was talking to Lee. One of the tips was about open legs. In UFC 1 Ken Shamrock beat Pat Smith with an ankle submission.
As you can see his knees are miles apart. I do remember him having to adjust to a modification as it never worked first time, probably as Lee said, the knees weren't tight. He then appears to turn it into some type of ankle rotation.
The fight begins at 33.07. Decide for yourself and see how far the technical quality of the sport has evolved over the 20+ years.
http://vimeo.com/45287348
The whole main card is on this video
Saturday, 29 November 2014
Switching The Rear Naked Choke To Forearm Choke
http://www.mma121.com | Switching from a locked in Rear Naked Choke to a palm to palm grip when your opponent strips the hand as part of their defence is fairly common. What's not always appreciated is that during the process you can switch from a blood choke on the sides of the neck to an Inner Forearm Choke on the throat and airway
Tuesday, 18 November 2014
Class notes: UFC 180 finishes
Relaxed grapple warm up.
I rolled with Milzy which was a great way to get warmed up and move.
Submission grapple flow.
Again I was with Milzy, this time we were looking for submissions. Thankfully he was being very kind. He is fast, powerful and very slick on the floor so is always great to roll with as you learn so much about space, pressure, position, weight distribution, isolation of limbs and general ground craft.
The main part of class was learning and refining the 3 subnmission finishes from UFC 180
The Mexican kid with the inner forearm choke. Benitez v Brown.
This was something I remember Lee showing this concept a time ago; going palm to palm on the inner forearm choke then making a L to lever your elbow over his shoulder. this makes the choke incredibly tight very quickly. For me it was important to get the armpit over his head as this made quite a lot of difference in terms of tightness and ultimate completion of the technique. If you get a chance to watch the video of the fight, Brown is out cold before he hits the ground (Benitez pulled guard).
Ricardo Lamas inner forearm and shoulder choke
This choke we started from the partner being on all fours so we could drill the correct positioning. So, slide an arm under his armpit and across his neck. Take a palm to palm grip at the other armpit. Clear his defending arm and get your hips across so you push his arm across his neck/centre. You then need to get on the same plane as him in that your heads point along the same direction. My mistake was that at first I was going off to the side and thus losing any quality in my work. By being squareer to him you are much tighter on him. The outside leg goes over his back to stop him escaping that side, the other leg is tight to his chest. To finish the choke, I think you pull up on your forearm then pull back towards your shoulder. It looks like a guilotene but the arm is in.
Kelvin Gastleman inner forearm choke from the back
The new bit of learning for me was about using the forearm to apply the choke, the hands were the fulcrum and you pull the elbow back to your shoulder to close it off. Tight, painful and generally horrible. I liked it also as you do not need to only go for the bicep and forearm suppression with the chin at the elbow fold. This gives you other options. In playing around it helped if the head was folded forward over the arm as this gave the choke great initial tightness.
Freeform grappling with Craig, Rob and Neil. Rob landed a beautifully illegal punch to my right eye ball!!
5 tips to living a good life:
Meditation,
Movement/mobility,
Exercise,
Sleep,
Nutrition
I rolled with Milzy which was a great way to get warmed up and move.
Submission grapple flow.
Again I was with Milzy, this time we were looking for submissions. Thankfully he was being very kind. He is fast, powerful and very slick on the floor so is always great to roll with as you learn so much about space, pressure, position, weight distribution, isolation of limbs and general ground craft.
The main part of class was learning and refining the 3 subnmission finishes from UFC 180
The Mexican kid with the inner forearm choke. Benitez v Brown.
This was something I remember Lee showing this concept a time ago; going palm to palm on the inner forearm choke then making a L to lever your elbow over his shoulder. this makes the choke incredibly tight very quickly. For me it was important to get the armpit over his head as this made quite a lot of difference in terms of tightness and ultimate completion of the technique. If you get a chance to watch the video of the fight, Brown is out cold before he hits the ground (Benitez pulled guard).
Ricardo Lamas inner forearm and shoulder choke
This choke we started from the partner being on all fours so we could drill the correct positioning. So, slide an arm under his armpit and across his neck. Take a palm to palm grip at the other armpit. Clear his defending arm and get your hips across so you push his arm across his neck/centre. You then need to get on the same plane as him in that your heads point along the same direction. My mistake was that at first I was going off to the side and thus losing any quality in my work. By being squareer to him you are much tighter on him. The outside leg goes over his back to stop him escaping that side, the other leg is tight to his chest. To finish the choke, I think you pull up on your forearm then pull back towards your shoulder. It looks like a guilotene but the arm is in.
Kelvin Gastleman inner forearm choke from the back
The new bit of learning for me was about using the forearm to apply the choke, the hands were the fulcrum and you pull the elbow back to your shoulder to close it off. Tight, painful and generally horrible. I liked it also as you do not need to only go for the bicep and forearm suppression with the chin at the elbow fold. This gives you other options. In playing around it helped if the head was folded forward over the arm as this gave the choke great initial tightness.
Freeform grappling with Craig, Rob and Neil. Rob landed a beautifully illegal punch to my right eye ball!!
5 tips to living a good life:
Meditation,
Movement/mobility,
Exercise,
Sleep,
Nutrition
Monday, 3 November 2014
Class notes November 2014: escapes and reversals from your back
Solo drill escape warm up: these are some of the motions used in the partner work.
Shrimp: lie on back, feet under hips, hips away and pike position to touch toes as lying on your side.
Bridge: lie on back, feet under hips, lift hips and move to crown of the head, arms overhead so back of hands touch the floor and back again.
Hip up roll: lie on back, feet under hips, lift hips and turn onto the outside of a shoulder, same side face on the mat, reach opposite arm and leg over and end up perpendicular to your original position with knees tucked in. This image illustrates in part the concept of the motion.
4 escapes from centre control (mount:
Drilling the 4 escapes with our partner then chaining them in sets of 3. The first 2 fail and the third one works. This was about constant movement and manipulation of him, not allowing him to settle and thinking of a series of moves not balls out for one. We could do the 3 in any order eg, 1, 2, 3 or 1, 1, 1 and so on.
1: hip escape to leg trap in half guard.
2: hip escape for complete escape.
3: trap and wrap an arm and same side ankle, bridge and roll.
4: hip up and shooting out from underneath under his hips.
Escape / reversal from bottom control (guard:
Wrapping the arms with underhooks, getting to a side and coming under an arm and grabbing the far side lat. Pull hard o the lat to see what pressure he gives.
To reverse and roll him you need to do three things. Keep the leg trap trap, you are essentially humping the outside of his leg, reach through his legs and under his knee and capture around on his hip, straighten the legs (keeping the leg trap) and move your hips around his leg so you now appear to be humping the inside of his legs.You need to go back under him to roll him. When doing this at first I struggled as my hips were wrong, the head was not going under and the leg trap went off and on. But after some extra coaching from Lee it started to come along for both me and my partner.
Tag team grappling: As it says!
Free form rounds: Sparring for position and submission.
Heavy vs light: Heavy fighter stays on his back, lighter fighter can go for submissions and positions. I got Seb then Milzy. If this means anything to you, you know the difficulties both these guys present. Python strength and fluidity. Both a nightmare and a pleasure to work with.
Slaughtered by Seb: An extra roll with Seb to practise, practise, and practise some more. Always hard. always lose. always love itna .
Shrimp: lie on back, feet under hips, hips away and pike position to touch toes as lying on your side.
Bridge: lie on back, feet under hips, lift hips and move to crown of the head, arms overhead so back of hands touch the floor and back again.
Hip up roll: lie on back, feet under hips, lift hips and turn onto the outside of a shoulder, same side face on the mat, reach opposite arm and leg over and end up perpendicular to your original position with knees tucked in. This image illustrates in part the concept of the motion.
4 escapes from centre control (mount:
Drilling the 4 escapes with our partner then chaining them in sets of 3. The first 2 fail and the third one works. This was about constant movement and manipulation of him, not allowing him to settle and thinking of a series of moves not balls out for one. We could do the 3 in any order eg, 1, 2, 3 or 1, 1, 1 and so on.
1: hip escape to leg trap in half guard.
2: hip escape for complete escape.
3: trap and wrap an arm and same side ankle, bridge and roll.
4: hip up and shooting out from underneath under his hips.
Escape / reversal from bottom control (guard:
Wrapping the arms with underhooks, getting to a side and coming under an arm and grabbing the far side lat. Pull hard o the lat to see what pressure he gives.
To reverse and roll him you need to do three things. Keep the leg trap trap, you are essentially humping the outside of his leg, reach through his legs and under his knee and capture around on his hip, straighten the legs (keeping the leg trap) and move your hips around his leg so you now appear to be humping the inside of his legs.You need to go back under him to roll him. When doing this at first I struggled as my hips were wrong, the head was not going under and the leg trap went off and on. But after some extra coaching from Lee it started to come along for both me and my partner.
Tag team grappling: As it says!
Free form rounds: Sparring for position and submission.
Heavy vs light: Heavy fighter stays on his back, lighter fighter can go for submissions and positions. I got Seb then Milzy. If this means anything to you, you know the difficulties both these guys present. Python strength and fluidity. Both a nightmare and a pleasure to work with.
Slaughtered by Seb: An extra roll with Seb to practise, practise, and practise some more. Always hard. always lose. always love itna .
Wednesday, 29 October 2014
Class notes October 2014: side back control
Pinning drill form the knees - start from the knees, takedown and wrestle for position. There was no submissions just trying to keep the partner pinned. They could try to reverse the position and pin you.
Grappling class:
Wrestling against the cage, no grip flow. Not being static and keeping the hips away and concave spine. I felt having when with my back against the cage I could use soft arms to feel and direct my partner's head without too much energy expended. I was just flowing with his movement, something that we have been working on in the other martial arts class I go to (Workman Martial Arts https://www.facebook.com/workmanmartialarts)
Side back control, with a leg on the inside Phil Davis domination from UFC 179 over Glover Texeria
We worked the basic position but we had a leg through his leg and we then hooked it behind the knee for a figure 4 control. We then looked at breaking the arm down, applying shoulder pressure, staying no more then in the centre of his back to avoid being rolled. The key was the shoulder pressure which had to be felt. It was something Georges St Pierre dominated Nick Diaz with. It was a small but vital detail that I had noticed before but will be something to watch out for in the future.
Side control far arm manipulation: getting the head up, inverted triangle, hips over the shoulder, you can face plant, go for the elbow extension, downward shoulder rotation. Tight with the inverted triangle is key.
Here is a video detailing some similar learning points we went through:
Free form sparring with Craig and Lee. With Craig i went for a head and arm but he cheekily turned it into some type of knarly neck crank. I then managed to secure a triangle from my back which he rolled to his back and I finished from top position.
Lee got me three times with a triangle, arm extension and then a downward shoulder rotation (DWL) with me face down.
Was great to be welcomed back.
Grappling class:
Wrestling against the cage, no grip flow. Not being static and keeping the hips away and concave spine. I felt having when with my back against the cage I could use soft arms to feel and direct my partner's head without too much energy expended. I was just flowing with his movement, something that we have been working on in the other martial arts class I go to (Workman Martial Arts https://www.facebook.com/workmanmartialarts)
Side back control, with a leg on the inside Phil Davis domination from UFC 179 over Glover Texeria
We worked the basic position but we had a leg through his leg and we then hooked it behind the knee for a figure 4 control. We then looked at breaking the arm down, applying shoulder pressure, staying no more then in the centre of his back to avoid being rolled. The key was the shoulder pressure which had to be felt. It was something Georges St Pierre dominated Nick Diaz with. It was a small but vital detail that I had noticed before but will be something to watch out for in the future.
Side control far arm manipulation: getting the head up, inverted triangle, hips over the shoulder, you can face plant, go for the elbow extension, downward shoulder rotation. Tight with the inverted triangle is key.
Here is a video detailing some similar learning points we went through:
Free form sparring with Craig and Lee. With Craig i went for a head and arm but he cheekily turned it into some type of knarly neck crank. I then managed to secure a triangle from my back which he rolled to his back and I finished from top position.
Lee got me three times with a triangle, arm extension and then a downward shoulder rotation (DWL) with me face down.
Was great to be welcomed back.
Catch wrestling principles
Here are some of the principles in catch wrestling. Learning these is as important as learning the techniques themselves...
Basic Principles
- always keep your elbows in
- control your opponents hips
- control your opponents head
- control your opponets breathing
- keep your center of gravity lower than his is possible
- minimize space when in a superior position
- create space when in a inferior position
- always think ahead, have a plan for every scenario
- have an emergency plan for failed 'hook' attempts
- make life miserable for the bottom guy (poke, scratch, elbow, knee, punch etc.)
- make the bottom guy carry all your weight
- think before you act
- attack and control your opponent at angles, not straight on
- know your own body
and finally,
- know that your fight is won in the gym and not in the ring (which means train hard!
Basic Principles
- always keep your elbows in
- control your opponents hips
- control your opponents head
- control your opponets breathing
- keep your center of gravity lower than his is possible
- minimize space when in a superior position
- create space when in a inferior position
- always think ahead, have a plan for every scenario
- have an emergency plan for failed 'hook' attempts
- make life miserable for the bottom guy (poke, scratch, elbow, knee, punch etc.)
- make the bottom guy carry all your weight
- think before you act
- attack and control your opponent at angles, not straight on
- know your own body
and finally,
- know that your fight is won in the gym and not in the ring (which means train hard!
Catch wrestling notes from Trist
Trist has been doing some extra research and here are his tremendous insights as of late:
This whole video is really interesting to watch although a lot of its not relevant to what we are training. At 7.00mins in Billy starts talking about arm positioning for double wrist locks and arm bars, this then progresses to a few face crank positions, a standing double wrist lock takedown (bring on the mats!) and then at 8:30 he demonstrates the elbow/lever position (this is what I was focusing on transitioning to after establishing the lock and seem to work really well with both Ron and yourself)
Strangely the early part of this vid shows something not a million miles from what Ayyaz was talking about last night but Billy is immediately establishing his own wrist control, also an interesting break from two hands on one arm. The arm drag variations are around 2:00mins, the first is the variation we train and the other two seem more wrestling specific but still interesting from a grappling standpoint.
1:05mins in Billy shows an interesting idea for grapple sparring as a nice way to go for double wrist lock
This is on the ground but check out Billy at 2:05 onwards reminds me of Martin demonstrating good position.
Trist, thanks for all your insights, these videos are fantastic and help to keep us all learning
This whole video is really interesting to watch although a lot of its not relevant to what we are training. At 7.00mins in Billy starts talking about arm positioning for double wrist locks and arm bars, this then progresses to a few face crank positions, a standing double wrist lock takedown (bring on the mats!) and then at 8:30 he demonstrates the elbow/lever position (this is what I was focusing on transitioning to after establishing the lock and seem to work really well with both Ron and yourself)
Strangely the early part of this vid shows something not a million miles from what Ayyaz was talking about last night but Billy is immediately establishing his own wrist control, also an interesting break from two hands on one arm. The arm drag variations are around 2:00mins, the first is the variation we train and the other two seem more wrestling specific but still interesting from a grappling standpoint.
1:05mins in Billy shows an interesting idea for grapple sparring as a nice way to go for double wrist lock
This is on the ground but check out Billy at 2:05 onwards reminds me of Martin demonstrating good position.
Trist, thanks for all your insights, these videos are fantastic and help to keep us all learning
Class notes August 2014: pummel masterclass
Fighting out of the pummel: this was the focus from which all of our learning came out of tonight using our 5 primary grappling based attacks
1: arm drag
2: double lap
3: DWL
4: head and arm choke
5: long arm head control
DWL: details: get his hand away from you and him, whilst being in control, to stop the hand clasping. Create the space for the arm and then you step in to meet his wrist and not pulling it in to your chest. This will keep his arm away from him.
DWL: details: get his hand away from you and him, whilst being in control, to stop the hand clasping. Create the space for the arm and then you step in to meet his wrist and not pulling it in to your chest. This will keep his arm away from him.
Clasp over the elbow or on the tricep with your armpit not on the forearm. You will not have the leverage if you are too low on his arm.
To do the empty chicken wing shoulder control make sure when you transition from the DWL to the ECWSC that you close the gap between your side and his. I did this with the Saracen leader and he commented on how much more effective it was when this gap was closed.
Head and arm snatch into choke: Martin reminded us of the need to close the gaps and ensure everything was in the right place. Primarily the deltoid need to reach right through and under his jaw line. I was working with the Saracen Leader and several things happened in slow motion. I put the technique on and within half a second I let go. Saracen stumbles, I thought he was taking the piss by doing a comedy stumble. As he stumbled he banged his head then proceeded straight body and hit the back of his head on the floor a few times. He appeared to be fitting. I know you must leave people alone and put them in the recovery position afterwards. Luckily this lasted for a few seconds before he jumped up feeling a little queasy. I felt really bad that this happened but SL was super cool about it all. It also made me realise that if everything is in the correct place that this choke is fast and can put someone to sleep after you have let go.
In real MMA action:
In a grappling match:
Long arm head control. Elbow up and elbow down. Martin spent some time going through this and perhaps I am over thinking it or simply crap at it at the moment. Found it really hard to get on. Along with the double lap more time on this is needed.
And how it should be done properly:
Rotational power, pulling the other hand or leg or waist back to give power to the striking tool.
Head and arm snatch into choke: Martin reminded us of the need to close the gaps and ensure everything was in the right place. Primarily the deltoid need to reach right through and under his jaw line. I was working with the Saracen Leader and several things happened in slow motion. I put the technique on and within half a second I let go. Saracen stumbles, I thought he was taking the piss by doing a comedy stumble. As he stumbled he banged his head then proceeded straight body and hit the back of his head on the floor a few times. He appeared to be fitting. I know you must leave people alone and put them in the recovery position afterwards. Luckily this lasted for a few seconds before he jumped up feeling a little queasy. I felt really bad that this happened but SL was super cool about it all. It also made me realise that if everything is in the correct place that this choke is fast and can put someone to sleep after you have let go.
In real MMA action:
In a grappling match:
Long arm head control. Elbow up and elbow down. Martin spent some time going through this and perhaps I am over thinking it or simply crap at it at the moment. Found it really hard to get on. Along with the double lap more time on this is needed.
And how it should be done properly:
Rotational power, pulling the other hand or leg or waist back to give power to the striking tool.
Class notes July 2014: arm drags
The standing grappling part of the class was a refresher and then some from the learning of last week.
Arm drag from fixed positions:
Right hand on same side shoulder: arm drag
Right hand on opposite side shoulder: head and arm choke
Right hand on same side hip: DWL
Right hand on opposite side hip: Double lap
As well as working the variants with the left arm, mixing it up, incorporating fast twitch speed and reaction. Ensure the motions are tight and small. With speed comes erratic movement patterns so we tried to train to our perfect ideal of tight and small.
4 variants of the arm drag from the inside and outside wrist control (with punch down the centre)
Arm drag to back shoulder and hip control:
When done to you this feels most unpleasant, firstly because you are spinning around with your head below heart height, secondly, they are not applying much force and so are riding your attempts to escape. Below are the 4 variants of the arm drag entry to get to their back and hip.
Arm drag from fixed positions:
Right hand on same side shoulder: arm drag
Right hand on opposite side shoulder: head and arm choke
Right hand on same side hip: DWL
Right hand on opposite side hip: Double lap
As well as working the variants with the left arm, mixing it up, incorporating fast twitch speed and reaction. Ensure the motions are tight and small. With speed comes erratic movement patterns so we tried to train to our perfect ideal of tight and small.
4 variants of the arm drag from the inside and outside wrist control (with punch down the centre)
Arm drag to back shoulder and hip control:
When done to you this feels most unpleasant, firstly because you are spinning around with your head below heart height, secondly, they are not applying much force and so are riding your attempts to escape. Below are the 4 variants of the arm drag entry to get to their back and hip.
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