Monday, May 4, 2009

MMA Training Notes and Workout

Here's something I've been working on, a friend of a friend is getting ready for his first NHB fight and hes a Brazilian Jiu Jitsu blue belt, and my buddy is going to be training with him on his lunch breaks. All I know about him is what my friend told me which is that he's got a good BJJ game and a little striking training so this is geard towards someone with that background. I'm glad he asked me for some notes and drills and I doubt he thought i'd be this long but Ive been meaning to put some stuff together myself, so check it out and tell me what you think, this is only the 2nd draft of probably 120

MMA TRAINING TO WHUP SOME ASS

NOTES


NO FLYING GUARD

GUARD IS A LAST RESORT ONLY BETTER THAN HAVING THEM MOUNT YOU, TAKE YOUR BACK, OR GET SIDE POSITION


FINE POINTS

Remember there are 10 control points to the body

1. Crown of the head (the bald spot or the George Costanza or Costanza for short)
2. Neck
3. Shoulders
4. Elbows
5. Wrist
6. Fingers
7. Hips
8. Knees
9. Ankles
10. Toes

To illustrate this think about any real submission i.e. the armbar, if youre doing it with both legs over from mount or guard you should be controlling the head, and neck, the shoulders, the elbow and the wrist, (not to mention the hips indirectly by controlling the body) if he manages to yank his arm out you can still Oma Plata by controlling his wrist, elbow and shoulder and prevent him from rolling by controlling his ankle, knees, or hip


When Clinching try to get at least 2 controls sometimes 3

Examples

Neck Thai and underhook, tighten it up and make it worse by driving your head into the side of his neck

Neck Thai and wrist control, add in the head for a 3rd point

Double underhooks into body lock, add in the head

Under hook and knee add head

Double neck Thai (throw knees HARD, be ready to get your leg out if he grabs it and keep your weight on him and hour hips back so he cant pull flying guard or go for a takedown)


Note

You cant attack the toes and fingers but be aware of them directly but when setting up a toe hold thing about grabbing the top of the foot and crushing the toes, not the middle of the foot where you don't have as much leverage


Underhooks

A good underhook is when you dig deep to and grab the persons lat/shoulder and pull it down or use you bicep to jack it up either making them heavy or light on one side depending on what you want to do, or you grab across the waist to a seat belt position as in when you escape from cross sides and with the underhook and go to your knees.


WARM-UPS

SOLO DRILLS

  • Sprawls
  • Guard sit-ups (simulating the motion of going for hip bump sweep)
  • Armbar/Oma Plata Shoulder spins
  • Shrimp (stationary and for distance)
  • Shoulder Stands/pikes (pop your hips and feet high into the air, when you get that then start spinning your hips and torso to the right and left wall balancing only on your shoulders)
  • Bridges
  • Monkey/shoulder rolls
  • Closed guard knee raises (hands behind your head, and bring your knees back to them going up into a shoulder stand)


After isolating these for a few reps start integrating them into a circuit and go for 3 to 6 minute rounds

Ie bridge left, bridge right, bridge right, shrimp, shrimp, bridge to your knees, monkey/shoulder roll to your back, shoulder stand, shoulder stand, bridge, guard sit-up to the left, guard sit-up to the right, shoulder stand, guard sit-up to hip bump sweep and to your knees, from there shoulder roll onto your back and start all over again. (that should be about 30 to 40 seconds of work)


Break Falls
Scrambles

Start from lying on your back and get up to a standing fighting ready position (hands up good base)

First do 20 by yourself then do 20 with your partner on top of you providing progressive resistance


Guard stand ups

You lye on your back, partner gets in your guard and pins you using a forklift/tripod position (think Coleman, Randleman, Kerr pin, head low and in the center of the chest and arms controlling biceps or the underhooks, and knees and elbows pinching hips)

From there push off of your partners head and shoulders, to get your knees between you and him, a foot on the hip, keep control of the back of his neck and smash it into the matt, post out with your other arm and stand, or simply kick him off you once you have your legs between you (kick in his hips and chest to get the best amount of space) once standing get in a ready stance (hands up good posture)

Repeat for 3 to 5 minute rounds with your partner starting at 20% resistance taking it up as high as possible (pinching your legs and redouble legging you as you get progressively better


Non-contested pummeling for 5 minute rounds (go light or you will kill yourselves)

Contested Clinch

Go for a 3 second hold of a dominant position, double neck Thai, body lock (high or low), underhook single neck Thai, pinch headlock, underhook, and wrist control

Sumo Wrestling

Mark of a small circle or square about 5 to 6 feet across and practice pushing and pulling each other out, first person to step a foot out or have a knee touch the ground loses
TECHNICHES


STANDING

JAB CROSS, KNEES

Kick if you know how but use them sparingly especially against a grappler


CLINCH

  • Snapdowns
  • Hip throws with the underhook
  • Body Locks
  • Trips


GROUND

  • Getting on top
  • Staying on top
  • If you pull guard make it aggressive and be ready to submit or scramble if it fails


DRILLS


Boxing Vs Takedowns


Partner 1 puts on boxing gloves and uses boxing and sprawls to stay on his feet, when he gets taken down to a bad position (i.e. he is forced to pull guard or ends up on his back immediately get back up) Keep your distance if he comes in use straight punches and uppercuts (keep something in his face) NO HOOKS, theyre to wide and set u up for takedowns, and remember to circle back and make sure you have room to sprawl


Partner 2 s focus is keeping his hands up (I suggest crazy monkey), level changing to setup or fake the shoot, and use lateral movement (lots of side to side foot work to corner the boxer against the wall/ropes). Look to enter off wide sloppy punches

THE BEST FROM HERE IS SNAPDOWN TO FRONT HEADLOCK AND SPRAWL OUT FLAT AND BACK bringing your partner to his knees and then check the head behind the neck with one hand the back of the tricep on one arm and spin and take the back MONEY ALL DAY LONG


Points

When boxing during this drill keep your hands up like you would if he was throwing punches

Stick to the jab, uppercuts, and if he goes for your legs punching at a downward angle sometimes not where he is but where hes going to be

Stick with a low easy to sprawl hunch back base making sure not to get to erect so you cant defense your legs, and go for the at least one single under hook if he clinches or goes for your legs

SPRAWL SPRAWL SPRAWL

Keep your hips away


Clinch VS Boxing

One partner has gloves and tries to whup the other, partner two just uses clinch control to stop the punches and goes for takedowns, and snapdowns

THE BEST FROM HERE IS SNAPDOWN TO FRONT HEADLOCK AND SPRAWL OUT FLAT AND BACK bringing your partner to his knees and then check the head behind the neck with one hand the back of the tricep on one arm and spin and take the back MONEY ALL DAY LONG


OH SHIT DRILLS


Ground and Pound Guard

Focus on the 3 S's SWEEP, STANDUP, SUBMIT

NEVER STOP MOVING

1 partner has on gloves and punches 20 to 40% to start and you continue going till you gotten to an equal or dominant position

I suggest rubber guard and Spider guard feet in the hips


Ground and Pound Mount

SWEEP, STANDUP (focus on combinations of bridges, and shrimps, the more you lay there the more likely your are to get pounded, every bridge and shrimp should tear away his base and create your opening)

1 partner has on gloves and punches 20 to 40% to start and you continue going till you gotten to an equal or dominant position



Ground and pound Back

1 partner has on gloves and punches 20 to 40% to start and you continue going till you gotten to an equal or dominant position


FOCUSES

  • Takedowns to top position
  • Sweeps
  • Keeping composure
  • Submissions that keep you on top

Takedowns
  • Single or double leg off punch
  • Clinch in and hip throw, or leg trip
  • Single or double off of kick