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!
Monday, 23 February 2015
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, 26 January 2015
Class notes: Daniel Cormier wrestling notes
DC's takedowns
Changing the levels by taking him one way to get a reaction to make him more vulnerable.
Clinch - snap the head down to inner forearm choke - you want him to escape so stand up into it - he tries to pop the head out - instantly change levels by going for the double leg
Clinch - over/underhook - pull his high arm into you - he will want to escape by standing and pulling away - drop down for the inner leg trip and should drive.
Inner leg trip, your closest leg steps in between his and behind his front front. Your knee is next to the foot, your lower leg is behind his foot. It is the proposal position except you are perpendicular and not facing them. Drop the hands to the hamstrings and drive him over.
Jeff Glover hanging triangle (leg suppression) set up and submission:
Passing the open guard with his feet at your hips:
Head to the mat and go under one knee. With the other hand control his foot. Roll sideways over the controlled foot into invert side control
Freeform under 85kg group.
Tangled with Ptas for the first time in a couple of years, it was tight and close as always. Then rolled with 2 new young lads George and James. Gave me a chance to talk them through movement on the floor, practise elevator sweeps which is something I am trying to be more proactive about - getting from my back to side or top half guard.
Here is a quick video of the elevator sweep
Changing the levels by taking him one way to get a reaction to make him more vulnerable.
Clinch - snap the head down to inner forearm choke - you want him to escape so stand up into it - he tries to pop the head out - instantly change levels by going for the double leg
Clinch - over/underhook - pull his high arm into you - he will want to escape by standing and pulling away - drop down for the inner leg trip and should drive.
Inner leg trip, your closest leg steps in between his and behind his front front. Your knee is next to the foot, your lower leg is behind his foot. It is the proposal position except you are perpendicular and not facing them. Drop the hands to the hamstrings and drive him over.
Jeff Glover hanging triangle (leg suppression) set up and submission:
Passing the open guard with his feet at your hips:
Head to the mat and go under one knee. With the other hand control his foot. Roll sideways over the controlled foot into invert side control
Freeform under 85kg group.
Tangled with Ptas for the first time in a couple of years, it was tight and close as always. Then rolled with 2 new young lads George and James. Gave me a chance to talk them through movement on the floor, practise elevator sweeps which is something I am trying to be more proactive about - getting from my back to side or top half guard.
Here is a quick video of the elevator sweep
Wednesday, 21 January 2015
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.
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