GJ "Drunken Pirate"
Warm-up consisted of part of the Dynamic Warm up from "The Team Renzo Gracie Workout: Training for Warriors" (Martin Rooney). With sprint, backward cycle sprint, and forearm pull (belly on the mat pulling with the arms) relays. We did a little catching round kicks, pendulum with knees, and high knees (to the shoulder).
Our striking (thai boxing) consisted of 3 x 3 min rounds:
- 2 min of punch reaction, holder "wiggles" pad and striker reacts as fast as they can. Final minute was jab heartbeat drill. Striker catches jab and returns a jab making a heartbeat. Arrhythmia is OK =D
- Changing the range of punch kick combinations
- "Short" -- the kick becomes a round knee
- "Flat" -- the kick is thrown with shin horizontal, power is generated by hip thrust toward opponent, not by rotation
- Regular -- The punches set up the kick at the "perfect" range
- "Long" or "Drunken Pirate" -- opponent retreats too far to land kick, show the foot, and use kicking foot to hop to proper kick range. Literally looks like a drunken pirate, I swear...
Also tried jab-cross-kick-cross-knee-cross.
- "Short" -- the kick becomes a round knee
- Repeat round #2
- 70 knees: 1-2-3-4 Kicks (alternating sides) followed by 10 skip knees, repeat 7 times (or more if you need more cardio)
We continued working on our hip toss (ogoshi). Today we used a SPEAR-like concept to insert off the punch. Obtain a "combat chiropractor" or a side-clinch that is (a) strong head pressure, (b) hug the waist and (c) pelvis to hip (pinch leg if desired). Partners near arm is over your shoulder his biceps against your neck. Block his hips off with yours by stepping the foot on his posterior side through, and giving a hip shot at the same time.
The senior students worked a similar set-up but used a soto makikomi instead. The keys are wrapping that arm tight across the body, like a seat belt from one shoulder to the opposite hip. The thrower's body rotates 270o while simultaneously dropping to a single or double leg kneeling pose (far knee at the end of throw is always on floor). I'm finding more luck with dropping to both knees.
Today for working the shot we had our partners throwing straight punches. Using a boxing duck to change levels, this can be transitioned into a shot by driving the lead knee to the floor with the penetration step, stepping up and changing directions perpendicularly with good head pressure. Hands low on the calves. Essentially, down and forward, up and laterally. Or as I so eloquently and politically incorrectly put it to one of my young ladies, "Commitment. Drive. Penetration. Everything your looking for in a man."
Last we worked on sprawling keeping in mind the difference between the mat (laces to the mat) and street (balls of the feet). The key is hip pressure, so Erik Paulson's drill of doing a quick yoga pose, the cobra, works well for training.
And I had a "zen thought for the day" -- "He who says he has learned everything about something is an idiot and should be fled from as if they had the plague".
Goshin Jitsu: Sparring Practice
I worked two rounds each with Jeff, Matt and Jim. Fortunately they took it easy on me =D I'm being far too flat footed and not circling enough on defense, possibly because I'm at least 20 lbs. heavier than any of the three and was trying to give them a target to hit (nuts ain't it).
I really like using the concept of "spiral footwork", that is, when moving in any combat sport or self-defense situation, henceforth shortened to "engagment", distance and lateral movement are key. In pure defense a tight or wide spiral will usually place you in a better spot, for example, in boxing or wrestling to get off the ropes or counter strong lock-up. After good offense the best way to get out is to spiral. On offense the spiral works as part of the CorkscrewTM, using either jab-cross-(power-side step with) hook to land a cross, kick or shot. The complimentary corkscrew uses a jab-hook to go the other way. Using the FMA triangular footwork really helps to set this up.
Also did about 20 minutes of BJJ with Paolo. With his solid base, sweeping him is very hard. I also noticed he did not engage his feet early in the open guard. I've seen Jack pushing on the legs back and to the side early, a much more dynamic and distablizing guard. Something to try. I'm tired, sorry about the poor spelling and grammar.
"A blackbelt in jiu-jitsu is a just a white belt who didn't quit"
Today in JKD & BJJ we did hubud (Filipino "energy" work sort of like chi sao or "sticky hands") and set up double legs with it using:
(1) The "traditional" under hand pass of the elbow
(2) A wrestling arm drag on the tricep
(3) Off lop sao pok sao to obtain the plum position on the neck*
*I need to play with the thai head/neck control with some knees to see if I can set up some better shots...
Proceeding with the wrestling theme we worked defense using the hands to "pop" the shoulders on the shot and sprawling. Jack presented an excellent drill: have your partner put his hand a centimeter over your head, when you sprawl you should not come up and hit the hand, but instead drop instantly. The keys on the sprawl are the hips driving through your opponent and into the mat and placing the top of the foot on the floor. I like this for competion on a mat, but for self-defense I'd still land on the balls of my feet.
We worked passing the half-guard:
(1) Control the kimono by looping it under opponent's arm and control with head side arm. Other arm is inserted in the crook of his leg. Place your free knee at his hip. Slide your foot all the way to his butt and slide knee to the floor so your are in a "poor" mount. Move swivel the free foot up to push your caught foot out and slide to mount. I'm pretty poor at this one, my base feels off -- but I did pull it off rolling =D
(2) Next use the same basic framework: Control the kimono by looping it under opponent's arm and control with head side arm. Other arm is inserted in the crook of his leg. BUT this time insert the free shin at his hip, use this to lever your caught fought out. If he's persistent use the free foot and push on the knee and take side mount.
(3) Finally, with the same set up: Control the kimono by looping it under opponent's arm and control with head side arm. Now, pop up and insert and underhook across his body as your knee drops to the floor on the same side as your free leg. Release the kimono and grab sameside arm control, maintain underook. Now use your free foot to kick your caught leg out. Best option for no-gi.
As per usual rolled for about an hour after practice, trying to work mostly on refining my movement and position. I still feel like I let my center of mass (COM) to high, especially when passing. Something to work for.
Oh yeah linkies to my clubs: Goshin Jitsu and McVicker's Martial Arts Academy.