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Ben Langford
09-20-2010, 04:45 PM
This log will simply track my Jiu Jitsu training and associated strength and conditioning.

Im a purple belt in BJJ under John Will and I run a full time martial arts and fitness academy in Canberra, Australia. I run 8 classes of Jiu Jitsu a week and teach a fair few privates as well.

Ive been a little directionless with my BJJ lately and while I have still been making improvements I feel that I could be doing a lot better with a little bit more focus. I have set myself grappling improvement plans in the past and got fantastic results from them but all of these were reasonably short term 3 months or less and this time I want to try something a bit different.

I have decided to work my way through the entirety of Andre Galvaos training plan as outlined in his book Drill to Win. This is a 12 month training regime with specific one and two person drills for you to do 5 days a week. Andre has you use the first month to get your nutrition in order but as Im pretty Paleo Im going to start the drills straight away. On days where I dont have a partner available and need to work a 2 person drill I will go back over the most recent solo drill or one that caused me difficulty and catch up on the 2 person drill during the next session.

When rolling in class Im going to follow the specific pattern of starting my first roll with someone by pushing forward for top position, my second roll with that same person by pulling guard and my third roll starting under side control.

Ill keep my usual S & C routine going of:

Monday Strength/Power
Wednesday Strength/Power & Conditioning
Thursday- Strength/Power
Saturday Strength/Power & Conditioning

I work through some basic periodisation which incorporates a hypertrophy cycle, a strength cycle and a power cycle. Every fourth week is a rest week where I do no S & C work at all but continue to work my Jiu Jitsu.

My basic numbers are:
Bodyweight: A reasonably lean 68kg.
Muscle Clean: 80kg
Front Squat: 100kg
Shoulder Press: 60kg
Weighted Pull Up: 47.5kg

Feedback and comments are more than welcome.

Ben Langford
09-20-2010, 05:00 PM
S & C
Hang Snatch - 5 sets of 2 @ 45kg
Split With
Power Snatch - 5 sets of 2 @ 45kg

Class
BJJ
Worked on Safety Position and the Hammerlock Pass. My legs were still fried from Saturday's workout and movement was really difficult. My brain also got up and left halfway through my second roll when I removed my own underhook when holding halfguard bottom.

Drills to Win
Back Loosening - 7 in each direction
Leg Swings - 10 in each direction

Class
Jits With Hits (MMA for Self Defence)
Worked angular entries to clinch against strikes and on developing Push/Pull reactions off an underhook and near shoulder control.

Ben Langford
09-21-2010, 06:03 AM
Drills to Win
Push Ups on Swiss Ball - 3 sets of 15
Alligator Crawl - 3 sets of 15 meters

Class
BJJ
Even numbers and some new material stopped me from getting any drilling tonight but I got a few good rolls in. My first was with a fellow purple belt whom I caught in an inverted triangle - thanks Braulio Estima - armlock combination to get the tap and then controlled position pretty well in the remaining round time.

Derek Simonds
09-21-2010, 07:34 AM
Ben I am glad to see your log. I have been following John Will's blog since someone linked to it maybe you years ago. I enjoy his thought process and hope someday to catch him when he is in the states.

I also picked up Galvao's book and have been playing with some of the drills before class with a friend. I definitely need to get committed if I am going to work through them. I look forward to reading your log over the next year.

Ben Langford
09-21-2010, 04:06 PM
Thanks Derek. It'll be an extra incentive to keep with it knowing that someone is reading the log and is interested in the results.

John is a fantastic coach - among the best I've ever met - and it's always well worth getting to any seminar he's giving.

Ben Langford
09-22-2010, 02:46 AM
Really run down today. Looking forward to my rest week.

S & C
Barbell Complex
5 rounds @ 40kg
3 Snatch Grip Dead Lifts
3 Hang Power Snatches
3 Overhead Squats
3 Back Squats
3 Behind the neck push presses
2 minutes rest

Class
BJJ
Worked on the Vice Grip Butterfly guard. Opened with some light hand fighting and progressed to securing the vice grip and working for the cutting armbar or arm drag. Beyond tired when rolling today - really struggled against blue belts I normally control easily. Really need a good night's sleep and to take it easy tomorrow as I feel like I'm right on the edge.

Drills to Win
Ball Sit Through - 2 sets of 20
Plank Curl - 2 sets of 15

Ben Langford
09-23-2010, 04:42 PM
I'm definately coming down with something; my throat is sore and my sinuses feel all blocked up. This explains the lethargy I've been feeling all week. Hopefully be over it soon.

S&C
Skipped this today in favour of extra rest.

Drills to Win
Closed guard carry - 2 sets of a 15m walk.

Class
BJJ
Worked grip fighting to standing straight arm lock or S (Nikyo) lock. On the ground we focused on staying safe under side control and exerting a constant pressure to set up a chance for a wrist grab escape. Took it easy rolling but still managed to work some good guard passes against a high level brown belt before he smashed me.

Ben Langford
09-24-2010, 02:54 PM
Sick so didn't participate in any BJJ class.

Drills to Win
Monkey Jumps - 1 x 12m
Standing Closed Guard Sit Ups - 1 x 10

Ben Langford
09-25-2010, 12:45 AM
S & C
Suffer on Saturday (http://elementsfitnessact.com.au/?p=746)

Class
BJJ
Worked Major Outer Reap when opponent stiff arms and heavy takedown of choice into a crash mat. Lots of fun slamming people when you know that they can't get hurt. On the ground we focused on Butterfly guard to Drive Over Sweep and then transitioning to a Single Lapel Choke when your opponent resists. Good rolls all round today; pretty wrecked from Suffer earlier on but I had fun rolling with a bunch of different people. Pulled off some nice transitions that moved straight into my top game and progressed with my new choke arm lock combo from closed guard.

Ben Langford
09-26-2010, 03:09 PM
Rest Day.

Taught some boxing and Jiu Jitsu in the morning and spent the afternoon watching UFC, drinking beer and playing board games.

Still sick.

Ben Langford
09-29-2010, 12:45 AM
Sicker.

Ben Langford
09-29-2010, 12:53 AM
Felt a lot better but had it all come crashing down when I tried to participate in training.

Drills To Win
Twist and Spin - 4 minute set. Took me a while to get this one down. Will have to revisit this when I'm feeling better.
Scorpion Kicks - 4 sets of 12 meters.

I should say that I've been going back over the previous drills and integrating some of them into my classes but not recording that here. Take it as read that the majority of drills are getting some decent air time.

Class
BJJ
For standup we worked on armdrag to seatbelt grip to harness and then hitting the shake the blanket takedown. Groundwork focused on using the harness to maintain back control whilst looking for the rear naked choke and/or arm bar.

Ben Langford
09-29-2010, 05:43 PM
Drills to Win
Sit Up Movement - Wasn't sure how to do this one. I did what I think is right about 30 times and a bunch of other stuff trying to work it out.
Toe Touch - 3 sets of 20.

Ben Langford
09-29-2010, 11:54 PM
Was meant to do balance drills on ball and indo boards today but I don't have access to either of these so I tried to replicate the goal of the drills using a swiss ball.

Balancing on my knees was fine but I was unable to completely stand up; best I got was both feet and one finger touching the ball.

Ben Langford
10-01-2010, 03:36 PM
Drills to Win
Some more balance board stuff was perscribed today so back to the swiss ball.

Standing on Swiss Ball - Managed to stand up briefly a few times. Got shown up by one of my students who casually got on and stood up.

Knee Ride Switches on Swiss Ball - 1 set of 4 minutes.


Going to try and get back into training tomorrow.

Ben Langford
10-07-2010, 03:14 AM
First full day back at it after getting sick.

S & C
Suffer on Saturday (http://elementsfitnessact.com.au/?p=754)

Class
BJJ
Rolled well. Drilled well. Worked on foot sweeps and mount attacks.

Ben Langford
10-07-2010, 03:15 AM
Rest

Ben Langford
10-07-2010, 03:18 AM
Class
BJJ open mat.
Took it easy to help ensure I don't relapse into sickness. Would roll someone for 5 or so minutes and then rest for 10.

Drills to Win
Bear Crawl to Push Up - 2 sets of 15 meters.

Ben Langford
10-07-2010, 03:29 AM
Drills to Win
Swiss Ball Squats - 2 sets of me falling off repeatedly.
Swiss Ball Sumo Squats - 5 minutes against wall.

Class
BJJ
No Gi class where we focused on timing for the sprawl and fundemental clinch structure. For groundwork we worked on mount escapes for when our opponent is staying low.

When sparring I have everyone roll with no time limit and go to first tap. The next opponent you face is someone who got the same result you did; the submitters face submitters and the submitted face another person who submitted. I think I'll call this set up "warlords".

Ben Langford
10-07-2010, 03:36 AM
Registered for a gi and no gi comp on October 24 today. Time to start rolling with a little more focus.

S & C
Bench Press - 10 sets of 3 @ 120% of max Shoulder Press

then

AMRAP in 7 minutes of
3 Muscle Ups
5 Kettlebell Swings

Managed 6 rounds and 2 muscle ups using a 32kg Kettlebell.

Class
BJJ
Mount maintance with the goal of achieving S mount. From there we worked on finishing with an Armbar or Upright Americana. Was unable to roll today due to numbers.

It's begining to heat up.

Ben Langford
10-07-2010, 03:42 AM
Drills to Win
Monkey Climb - Integrated this one into class so we didn't do as much as perscribed. Max rounds in one minute. I acted as the 'tree' for several people.

Class
BJJ
Lots of drilling on grip fighting and defending the single leg. On the ground the class focused on opening the closed guard from an upright passing posture and working the Forklift (double under) guard pass. Felt like I rolled well today; good guard passing and strong defence.

Ben Langford
10-11-2010, 02:46 PM
Drills to Win
Didn't have a partner around today who could help me with the perscribed workout so I recaped all the solo drills to this point.

Class
BJJ
Today's lunchtime class was on getting from the worst possible posture under side control to our recomended posture to the under hooking escape. Rolling was pretty good - pulled off a toriandor pass variation that I've been working on.

Class
Gi Less BJJ
Played around with the duck under to to harness and duck under to standing arm triangle off of a head and bicep tie up for our stand up work today. Worked the conga line drill so everyone got to work it against different body types and light resistance. Spider guard to Kimura was the flavour of the day when we hit the mat. Rolling was fun - I went pretty light and focused on pressure more than anything else.

Ben Langford
10-11-2010, 02:56 PM
Class
Boxing
Wasn't really a class but a private I taught. However, I got in a good amount of sparring where I was able to focus on working the angles for attack and defence. Didn't do timed rounds - we simply continued until my client was too tired to keep going.

S & C
Suffer on Saturday (http://elementsfitnessact.com.au/?p=764)

Class
BJJ
Duck under to seatbelt or outer reap as a counter to a lapel grip was the main focus today. Worked in some takedown sparring with a Judo brown belt; caught him early on with a Marcelo drag but felt cheap afterwards so tried to execute an inner reap as my main strategy on our second go and got promptly countered for my efforts. Once on the ground we went over the primary control strategies for back control. Did some 'warlords' style rolling - no time limits, winners fight winners - and had some fun.

Ben Langford
10-11-2010, 02:57 PM
Rest.

Ben Langford
10-11-2010, 03:04 PM
Drills to Win
Backwards roll to Handstand - 1 set of 20. Didn't take much rest here; just enough to maintain good form on the handstands.

Class
BJJ
Drilled the low hooks pass against butterfly guard. Emphasised the slow grinding nature of the pass and that control should never be sacrificed for speed. People were doing this quite well be the end of class. On the downside I managed to accidently kick one of my favourite training partners hard in the balls whilst rolling. It was a bad one.

S & C
Backsquat - 10 sets of 3 @ 90% of max Frontsquat. Kept rest periods at around one minute.

Class
Jits With Hits
Small class tonight. The two Monday public holidays in a row did me no favours with the attendence to this class. Worked the Vendetta guard as a defence to the smother and slam style of guard passer.

Derek Simonds
10-12-2010, 06:11 AM
On the downside I managed to accidently kick one of my favourite training partners hard in the balls whilst rolling. It was a bad one.


Man I hate it when that happens. I absolutely squashed a black belts nuts with my knee defending his attempt at a triangle. I felt so bad about it and he hasn't rolled with me since. Ah well it is a contact sport...

Ben Langford
10-13-2010, 04:35 PM
It sucks when it happens regardless of which end of the ball kicking you are on but you're right: it's a contact sport.

It's strange that while people will happily roll with one another after recieving accidental black eyes and other assorted injuries a shot to the groin can easily cause people to avoid sparring with each other again.

Ben Langford
10-13-2010, 04:49 PM
Drills to Win
Handstand Walk - 1 set of 15 meters plus screwing around with it before class.

Class
Gi less BJJ
Really worked on tight pummelling skills in the clinch and followed that up with some guard passing drills which focused on using Combat Base as a guard passing platform. It's been a little while since we've done much dedicated drilling on Combat base and it showed but with some isolation and mobility drills everybody was soon doing really well. 'Warlords' style rolling again tonight which lead to a drawn out roll with a reasonably new person of Sean Sherk like dimensions. I was trying to be kind but he would look like he was going to die everytime I got the slightest position on him causing me to ease up even more at which point he would explode with every once of strength and I would fall back to guard just to avoid hurting him. Eventually I got jack of it, took his back, crushed him down and choked him.

Had good fun rolling one of my better blue belts later; he did well but his efforts to avoid my armbar caused him to fall straight into my arm triangle.

Ben Langford
10-13-2010, 05:00 PM
My legs are absolutely killing me due to Monday's S & C session.

Class
BJJ
The less common submissions from Spider guard was today's theme and after some positional maintainance drilling we worked the armbar and the bicep cutter.

Question: Does anyone know why the bicep cutter submission in banned in most competitons?

Rolling was ok. While I was never in any real danger I had trouble holding down one of my blue belts due to the combination of the incredible power he can generate with his hips - he's a Capoeira instructor - and my legs' refusal to move at anything other than a snail's pace.

S & C
Bench Press - 10 sets of 3 @ 130% of max Shoulder Press. Rest kept to around 1 minute.

then

7 rounds for time of
4 Weighted Pull Ups @ 20kg
5 Thrusters @ 40kg

7.52mins. Didn't push it on the Thrusters due to the aforementioned leg DOMS.

Drills to Win
Cartwheels - Two sets of 15m. One set with left lead, one set with right lead.
Round Offs - Two sets of 15m.

Ben Langford
10-14-2010, 04:21 PM
S & C
Deadlift - 10 sets of 3 @ 130% of max Powerclean.

Drills to Win
Missed today. Will catch up tomorrow.

Class
BJJ
We worked on an outer reap/knee wheel combination for takedowns. Groundwork was butterfly guard maintainance and the butterfly sweep with a strong emphasis on extending towards the ceiling rather than kicking over. Before we rolled I got everyone doing a call out drill to work guard attack transitions.

Ben Langford
10-20-2010, 09:36 PM
Drills to Win
Spin Wheel - 3 sets of 15 meters.
Capoeira Handspring - Utter fail. Crashed multiple times attempting this one.
Head Post Training - 2 sets of 10
Advanced Head Post Training - 2 sets of 10

Class
BJJ
Went through the standard harness drill and both the rear naked choke and the double lapel choke.

Class
Gi less BJJ
Two on one to arm drag for clinch skills part of tonight's session and the groundwork consisted of killing the nearside arm and walking round to get the barbed wire control.

Ben Langford
10-20-2010, 09:41 PM
S & C
Suffer on Saturday (http://elementsfitnessact.com.au/?p=769)

Class
BJJ
Got everyone working on breaking a lapel grip and going straight to an arm drag. On the ground we practised escaping the scarf hold and then forcing our opponent to transition to a scarf hold from side control.

Ben Langford
10-20-2010, 09:41 PM
Rest.

Watched UFC and drank beer.

Ben Langford
11-03-2010, 03:06 PM
There's been a slight hiatus while I recover from a ligament tear in my left knee. Back on track soon.