Month: January 2014

Stealth BJJ

My club Stealth BJJ recently had a film crew down doing some filming for some short documentaries about some of the Progress Jiu Jitsu sponsored fighters and the coach Steve Campbell.

They are great quality and I hope you find them interesting.

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Kettlebells are not used for tunefully boiling water…..

One of the presents I received from Mrs Munki at Christmas time was a 24kg kettlebell.  Not very romantic but it is something I have been wanting for a while.  I have worked out with kettlebells before and being a certified kettlebell trainer, I am confident using this equipment and its benefits.

I have smaller kettlebells, but one of my targets after getting back into BJJ was to improve my overall strength.  I have let this side of my training slip over the past few months, to give my body time to adjust to the jiu jitsu training.  It seems to have adjusted ok so it is time to get back on to it.

Now I know that kettlebells will not improve my strength as well as some of Olympic lifting techniques.  But I only have a small window of time to dedicate to my strength training and kettlebells are convenient and easier to use at home.

I also wanted to reduce the potential overtraining and recovery impacts of this additional training on my aging body. I know that kettlebell training will have less of a neuro-muscular fatiguing impact on me, unlike Olympic lifting. Therefore I will be able to maintain my jiu jitsu training as the main focus.

I have looked at my time constraints and I have come up with a 20-30 minute session that should function as a full body workout.  The details are below:


Mobility/Yoga – (2 Hand Swings x10 – 1 Hand Swing x10 Each Arm – Over Head Squat Press x10 – Squat Pull x 10) This is one round.  Rest for 2-3 mins and continue to achieve 4 rounds.


Mobility/Yoga – (2 Hand Swings x10 – Bent Over Row x10 Each Arm – Single Arm Overhead Press Ladder 1-4 Each Arm – Single Arm Floor Press Ladder 1-4 Each Arm) This is one round.  Rest for 2-3 mins and continue to achieve 4 rounds.


Mobility/Yoga – (2 Hand Swings x10 – Cleans x10 Each Arm – Half Turkish Get Up Ladder 1-3 Each Arm – Goblet Squat x10) This is one round.  Rest for 2-3 mins and continue to achieve 4 rounds.

I am planning on starting with my 16kg kettlebell and progressing through to a 20kg one and then onto my new pressie, the 24kg.  This seems like a steady progression that I should be able to achieve within a few months, especially as my body starts to adapt to the additional activity.

Being a clever Munki I have purposefully picked and adjusted some of the exercises to work within the constraints of the range of motion of my shoulders and their current strength, the half turkish get up.  The plan is that the shoulder specfic exercises will improve my shoulder mobility and strength.  If there are any issues I can always use a lighter kettlebell for the shoulder heavy exercises.

As you can see I will be starting slowly and only doing this a few days a week at the moment, as I am intending to add a couple of extra hours a week to the jiu jitsu training schedule.  As I have mentioned in previous posts, I am increasing the stress I put on my body slowly to give it time to adjust, accommodate and adapt.   This may also require me to keep an eye on my diet too, to adjust that to help with overall recovery and adaptation.

My intention is to do some follow up posts on this to see how I’m progressing not only with the exercise plan but with the physical changes to this old Munki’s body.  I promise that stuff won’t be too graphic!

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Everyday is a learning day….

Over the Christmas period I managed to start with a sore throat and progress it into a cold.  So this kind of screwed up all of my training plans for the holiday period.  I physically could have trained, but I didn’t want to pass on my germs (not cool) plus a number of people I train with are getting ready for the European Championship in January and the last thing they need to be around is a croaky snot Munki.

As I have gotten used to being side lined over the past couple of years, I decided to make use of my time with watching some videos.  I started watching the Ryan Hall Inverted Guard DVDs.  I have to say I do like the way Ryan explains techniques.  The explanations were very simple, which for an old Munki is very good.  I also found that some of Ryan’s terms, which despite not being politically correct, were not offensive but funny and I think added to the feel of the instruction.

The thing I mainly like about them is the way Ryan explains concepts.  The “expand and contract” concept for me was a bit of a revelation.  It was like another piece of the jigsaw was put in place, one of the edge pieces, that help get you started on your way.

Also he mentions a number of little movements that help a lot.  Not complex little things, but actually quite sensible and easy biomechanical actions that just make the techniques easier for me.  To the extent that I started seeing the applicability to other techniques and actions that I currently do, or more realistically trying to do.

I should point out that the DVD’s are not all about the inverted guard.  The first two are almost more of a set up to how to use it.  This is not a bad thing at all from where I am sat, as besides the other content being quality stuff it gives you an application or a way in and out.

I am aware that there are two big for and against camps about learning techniques off instructional videos.  I can totally understand both viewpoints on instructionals, but the content of these DVD’s really fits in with where I am going with my learning right now and actually what I am learning in class.  So it is really a very fortunate fit.

That is probably one of the other reasons why I am so positive about them.  They look like something I will be watching for a while to come; just so I can get them into this coconut I call a head and as I do see them as having a value in my current game.

Would I recommend them? Definitely, especially if you are working on inverting or spider guard as part of your game.  If you fancy buying them they are available on groundfighter website and at the moment I think there is a 40% off holidays deal.

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