It was a busy end to August for our competitors at CSW. Starting off with CSW Pro Fighter Javier Garcia making his pro debut last Thursday 8/25/16 at the OC Fight Club. Javi won via 3rd round TKO.
Jacob Rosales followed the next with his debut on Bellator MMA. In his 6th fight as a Pro Fighter, Jake “Lil Badger” Rosales wins his debut with a unanimous decision and is now 4-2.
On Saturday, our CSW kids, in their second competition together, had an impressive showing. Alyna Anchondo placed first in her division dominating her first opponent with point and finishing the Final with a submission.
Iris Matthews is the program director for Atalanta Martial Arts Center in Woodstock, GA. She oversees operations at the school and teaches the women’s Jiu-Jitsu class.
Tracking Leads & Following Up
Zen Planner
Prospect Call Lists
Scheduling Intro Classes
Analytics & Reporting
RQ = Retention Quotient
Instructor / Staff Training
Women’s Jiu-Jitsu Program
Student Groups on Facebook
Training From a Woman’s Perspective
Class Structure
Creating Atmosphere & Culture in Class
The Principle of Black Belt Eyes
Simplicity is Mastery
Accomplish More Doing Less
Arranging Class Schedules
Expandable Equations
Australian Tour Review
How do you evaluate candidates for the fight team?
Cornering Fighters, Mean Muggin’ vs. Being Nice, Three uses of the word dude, T.R.I.G. (Technique, Repetition, Isolation, Grappling), Not tapping back in the day, Jiu-Jitsu’s Self-Defense Roots, Tar Tactics, One second choke out, Party Extraction Techniques, Coach Development.
On August 26th, Jacob “Lil Badger” Rosales will be making his debut for Bellator MMA. A homegrown fighter out of CSW, under the tutelage of Sensei Erik Paulson and Coach Ben Jones incurred an amateur record of 7-0 and his current pro record of 3-2. Jacob having his first fight at the age of 12, looks to catapult himself into the limelight for bigger matches, and ultimately fight in the UFC. A big contributor as part of the fight team and now current Coach of Thursday night CSW fundamentals, we are all looking forward to his success.
For More Information on his upcoming Bellator Fight: Click Here
From Coach Ben Jones: This video is all about the STXKICKBOXING bag workout program. I get asked questions all the time by people in the gym, students, fighters, coaches: what can I do for a bag work out? What can I give my guys, my students, or my fighters to do for a bag work out? They get very bored of going in there and traditionally just hitting a heavy bag over and over and over. In this video we detailed a ton of drills that you can do, have your team do, or anybody in your gym do. They involve drills with a partner or solo drills. This is one of my favorite things to do. The heavy bag is probably one of the most underused tools in every gym. Most people don’t know what to do for a heavy bag workout. They hit the bag, they kick the bag, they knee the bag, but they have no rhyme or reason, no rhythm, or no foundation in order to follow a bag workout. The heavy bag is your best training partner! The heavy bag is the best thing to generate power and is also unbelievable for conditioning. This is the only training partner you will find at your gym that you can punch, knee, and head butt as hard as you possibly want and will always keep coming back!
This video includes solo and partner drills. You can do them at home, at the gym, by yourself, or even with your whole team. If you’re coach you can have your team do them, or if you are teaching a bag class, Muay Thai, or kickboxing class, you can have them do these drills.
All you need for this program is a heavy bag and a timer. If you don’t have a timer in your in your gym or at your house there’s plenty apps you can download for ring timers. I like to use three-minute rounds and I also like to use the intervals and rounds. I like to use 30 second intervals. It helps me change it up and also helps me not have to stick to one specific combo for three minutes straight. I can do one combo for 30 seconds, the bell rings it tells me switch to combination number two, and so on. You can create MANY variations with the drills shown in this video! Train well!
25 STXKICKBOXING Heavy Bag Drills
Taught by CSW Fight Team Captain – Ben Jones
PDF Outline Included
3 Count Combos – Change Target
3 Count Combos – Kick or Knee
Kick – Knee or Knee – Kick
Kick – Punch – Knee or Knee – Punch – Kick
1 – 2 – Circle – 2 – 3
Hooks
Kick Ladders
Lateral Bag Movement
Forward & Back Bag Movement
Jab – Circle
Clinch Striking
Shoulder Bump
Punch to Speed/Power Kick or Knee
Non Stop Teeps
Machine Gun – Skip Knees
High Cover – Low Kick
High Cover – 3 Count Punch Combo
Leg Check – Same Side Kick
Leg Check – Opposite Side Kick
Deck of Cards
Brawl & Sprawl
Outside Kickboxing – 3 Inside Power Shots
15 Seconds In – 15 Seconds Out
Evade The Bag & Strike
Partner Calls Combo
Professor Pedro Sauer sharing information about the Jiu-Jitsu Global Federation, Self Defense vs. Sport, Jiu-Jitsu Cruises & Camps, & Class Breakdowns for Beginners.
Jiu-Jitsu Global Federation. The idea of the federation is to bring Jiu-Jitsu back to the idea of self defense. They are looking to clarify the differences between sport Jiu-Jitsu and self defense based Jiu-Jitsu.
Inverting the triangle of defense & sport. A tremendous number of people drop out in the early stages. One of the goals is to show defense oriented material first, Gracie Combatives, and help beginners achieve success early. This way, even if the student leaves early, they have some good self defense material to take with them. Jiu-Jitsu vs. Any Opponent is the early goal. The student should go home every day with a sense of accomplishment. Jiu-Jitsu vs. Jiu-Jitsu, or competition material, comes in later stages.
Some interesting results from this type of curriculum:
Injuries have decreased.
The quality of people interested has improved.
Jiu-Jitsu Cruises & Camps. Professor Sauer shares some of the details and experiences from their Jiu-Jitsu immersion cruise events and camps in Brazil.
Designing Training Programs:
Self Defense for your joints & your body. When teaching a new student, here is a good progression.
Use your skeleton to survive.
Use as little muscle as possible.
Learn how to defend against strikes.
Create a positive, safe environment for the new student to learn. They need to defend against a bad guy first, and then they can progress into the competition aspects if they are interested.
Professor also discusses being a good entrepreneur. Not someone who is only interested in money, but in improving the community.
Ajarn Bob Carver sharing some sport science with us! Comprehensive Combatives is a program that Bob will be releasing soon. It is a program to help instructors improve their coaching and analysis to better train their students and athletes. Today we talked about getting proper rest for recovery, energy systems, monitoring your heart rate, and improving your aerobic conditioning.
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Anaerobic Lactic Peak Power Maintenance workout
Time _ 1 hr.
Make sure they have broken a sweat before first rep!
Equipment: Thai pads, white board or sheet to write reps & hr
Work Phase: 60s
Holder counts kicks out loud (usually in tens until last few seconds)
Double kick minimum
Goal is to have as many fast and hard kicks with good form as possible.
Rest Phase: 1min 30s (this will give a 1:2.5 work rest ratio. A little thin
but with one set shouldn’t be a problem.
Partner holds
Repeat 6 times
Intensity 85-100%, if someone gets white they are going too hard
(use 220 – age for a ballpark maximum HR
Instructor
equipment: Whistle, stopwatch
let them know where they are: 1st repeat first side etc.
Give them time feedback, and be ready to motivate “go go go…harder, etc)
30 seconds left
15 seconds left
5 seconds left.
TIME
find your pulse, ready, and, count (10 seconds) TIME
hitter gets number from holder, writes # reps and 10s HR
Goal is to maintain number and quality of reps
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Cut Healing Time Reference: Ringside and Training Principles
p.83
chapter by Dr. Flip Homansky
“0-21 days – simple healing
21 days to 6 weeks – tensile strength starts (cut looks good but can re-open easily)
6-12 weeks – maturation of scar
3 months you have 80% healing (cross bridging old fibres)
10 months complete healing
We don’t let cuts heal adequately and this is one reason they re-open.
Suspensions are important in this regard.”
Professor Rigan Machado on Jiu Jitsu training for actors, personal training philosophy, and class structure. He also fills us in on what is happening with the Jiu Jitsu World League.
CSW Podcast – July 12, 2016. Greg Nelson shares some behind the scenes stories of Brock Lesnar, UFC 200, Training Fighters, and setting up your Personal Workout Plan.
