My Pan-Am work-up.
Original Poster: Bushi
Forum: Training Logs
Posted On: 27-03-2006, 07:30
Orginal Post: Bushi: For the past two months, I have been working up to compete in the Pan-American BJJ Championships in LA next month. I altered my diet, training routine, and even my mental preparation.
At the request of OP, I will post what I have been doing on this thread.
Practice:
I train Monday from 6-8PM at my school. Along with teaching, I focus on alot of drilling. I drill from the top for 30 minutes (different drills) and from the bottom for 30 minutes. I spar for at least 30 minutes, but most the time about 45. This is duplicated on Wednesday night.
I travel one hour to another BJJ school on Tuesdays, Thursdays and Saturdays for a normal 1.5 hour class. The class has 30 minute warm-up/Drills, 30 minutes of technique, and 30 minutes of sparring.
I take Friday and Sunday off from practice.
Strength training:
On Tuesday, Thursday and Saturday, I do a 45 minute circuit inspired by www.crossfit.com . I incorporate exercises that fit the BJJ game and help build muscle endurance and overall explosiveness.
Mental Preparation:
For the first month, I listened to a Hypnosis CD three times a week. The CD was a general Confidence and Focus CD. (They work great). The second month I dropped the CD and read The Psycho-Cybernetics through 3 times. I added Visualization exercise after every class and prior to going to bed. The after class session is about 10 minute long, while the before bed one is about 20 minutes.
Upon awaking, I do a deep abdominal breathing exercise that is known as Frog breathing. This has been a habit of mine for about 8 years now. It doubles a meditation.
While training, I mentally tell myself a goal I want to attain. Like isolate that arm and set up a Kimura, or something like get to mount from inside his Butterfly guard. This is a great way to give purpose to your grappling.
I wrote out my whole strategy from each position. Each position has about 5 different goals. Ex. Guard- Establish ___ grip and set-up shin press triangle, set-up kimura, set-up Hip bump sweep etc.
Diet:
My wife bought me a Jack LaLange Juicer for my birthday and I have been drinking two freshly sqeezed juices a day. The energy I have received is unreal. I have a juice immediately for breakfast with a Banana. The juice consists of 1 Orange, 1 apple, 2 strawberries, 1 kiwi, 1 tomato and 2 carrots.
About an hour later, I will eat 1 bowl of Frosted Mini-wheats (I love those things) For lunch I will have a tuna sandwich and some Green Tea.
For a snack, I will eat some trail mix and a Gronola bar and for dinner, whatever the Mrs. makes :wink:
The last thing I consume is another Juice (Yum-Yum).
I hope that above gives you guys some of the things I have been doing to get ready for this comp.
Post: BLACK PANTA:
I'm gonna steal your diet man. I've been looking for a good diet to follow, looks like your's is just the one for me. My mother in law's giving me her juicer...it's no Jack Lalaine's, but i think it's a juice lady. How long after juicing (not the bad juice.... :wink: .) did you notice more energy?>
Post: Bushi:
About a week.>
Post: zefff:
Ahhh man I have been dreaming about a Jack Lalaine juicer for ages! Ive been dropping hints, leaving the TV on the shopping channels etc but no juicer for me yet. :(
Bushi, are you stretching more as well?>
Post: opariser1001:
awesome man, thanks for posting! keep it up! and what's the name of those hypnosis cd's?>
Post: Gazelle:
Zefff, if every direction of being discrete fails, the only thing for it is to not be discrete (but, please be nice about it!).
Bushi, i like your routine. I found it interesting that you chose to use hypnosis CD's/tapes, i'm not sure if it would be something i would think of (or, at least actually do) to prepare myself for this sought of thing, but it makes sense, and i know it has effects.>
Post: Bushi:
[quote=opariser1001 awesome man, thanks for posting! keep it up! and what's the name of those hypnosis cd's?[/quote
National Hypnosis Associates. CDs.
I would like a more sport centered one.
This one looks good. If you get it let me know. :wink:
http://www.hypnosisdownloads.com/downloads/personal_development/improving_concentration.html>
Post: Hengest:
[quote=Bushi This one looks good. If you get it let me know. :wink:
http://www.hypnosisdownloads.com/downloads/personal_development/improving_concentration.html[/quote
Interesting. I'll probably download it tonight.>
Post: graham1:
[quote=Hengest [quote=Bushi This one looks good. If you get it let me know. :wink:
http://www.hypnosisdownloads.com/downloads/personal_development/improving_concentration.html[/quote
Interesting. I'll probably download it tonight.[/quote
You mean when you're feeeling sleeepyy, very very sleeepyy...... 8O>
Post: Hengest:
[quote=graham1 You mean when you're feeeling sleeepyy, very very sleeepyy...... 8O[/quote
Graham, look into my eyes! Look into my eyes! Not around the eyes! Look into my eyes! And, 1, 2, 3, your under!>
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