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Sandusky Weightlifting Open

Columbus Weightlifting

Want Beer? Today we’re going to depart a little bit from perfect health and spot-on nutrition. I’d like to take a minute to discuss beer. Beer is good. It is a man’s drink. Arnold reportedly devoured several pints of beer and whole chickens after grueling squat workouts. I’m not saying that’s how he won any [...]

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Project Swole – A Conditioning, Weightlifting, and Nutrition Blog

Some tips for female/newer grapplers, in response to an email I received. The scenario: A small female grappler who is getting stuck/pinned in particular positions by larger male opponents. Here’s my advice:

1. The purpose of rolling/drilling is to learn.

You cannot learn if someone just stonewalls you. So, one thing you can do is simply say to your training partner, “Today, I’d like to work on X. Could you give me a bit less resistance here so that I can do X?” Over time, you can agree that they will make it increasingly difficult for you to execute X, but in the beginning they’ll just give you minimal resistance, so that you can get some practice actually completing the technique.

2. Understand that often, your stuff doesn’t work because you probably suck at BJJ… for now.

This is advice that Felicia Oh gave me once (including the “you suck” part, LOL), and I think it’s great. It seems to a beginner/newer grappler that stuff doesn’t work because their opponent is stronger. Sometimes that is true. But more often, beginners simply can’t do the technique properly yet. That’s OK! Be patient!

Over time, things will eventually start working. At first, they’ll probably only work on the smaller guys. Then medium guys. Then finally you’ll at least be catching the bigger guys some of the time.

Again, if you work on #1 and really drill the parts where you specifically get stuck, you’ll have better success. So, corner one of the smaller/medium guys, ask for help, and work specifically on that part where you get caught. It could be that your wrists get pinned because you’re letting them set it up. If you can figure out how to “break that chain” of events, you have a better chance of avoiding that particular strategy. If you need to work specifically on grip breaks, then ask your instructor. Again, you may be missing some small technique piece.

Don’t assume that you always get stuck just because your opponent is stronger.

2b) On that point, you can also find techniques that work against that situation. I got stuck in closed guard with my head controlled a lot as a beginner. I couldn’t do the “posture up” type guard break. So, I learned a guard pass that involved my head being pinned to their chest. It’s still one of my favourites today — and it’s great because it works from that “bad” position. In part, I can do it because I’m smaller.

There may be techniques you can learn that will give you some advantage because of your size, or that will work in that “bad” position.

3. Where possible, work with the most experienced partners.

Usually they won’t let you have things because your technique isn’t as good — not because they’re just going to muscle you. Newer grapplers often don’t have good body sense and don’t know what they’re doing or not doing. They think they are going easy but they may be totally spazzing out, clamping on to you, or going too rigid. Work with the more experienced folks as often as possible, and ask them: “How are you trapping me in this position?” They’ll explain how they are able to do what they do, and you can figure out how to avoid that.

4. “Don’t let.”

If you find yourself getting triangled all the time, keep your damn arms inside the vehicle! If you find yourself stuck under side control all the time, find a better way to respond to their pass before they can flatten you. Don’t get to where you are weak.

If them getting your wrists is a problem, don’t let them get your wrists. Understand that wrist control is the key to all your problems (if that is the case) and make it a priority to keep your wrists away from their clutches.

stumptuous.com

Vol 13 of my food magazine, Spezzatino, is now available!

Sex! Savagery! Safaris! Spirals of zucchini!

Check it out – some tasty pics and free downloads. If you like what you see, subscribe and help fight hunger.

stumptuous.com

Extra Workouts Part 1 – Neural Activation Training Today I am going to unleash your next greatest training tool. First we are going to talk about training frequency and extra workouts, then I will get into something I call Neural Activation Training, which you can use upwards of 2-3 times a day in addition to [...]

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Project Swole – A Conditioning, Weightlifting, and Nutrition Blog

A fabulous collection of male and female athlete photos assembled at Nina Matsumoto’s blog.

You’ve seen some of these before on Stumptuous, but the inclusion of the men’s photos further expands the concept that elite athletes — whose bodies are extremely fit, finely tuned, high-performance machines — nevertheless do not usually look like “fitness models”.

Click for larger version.

I particularly love this comparison of male natural (i.e. drug-tested) bodybuilders, heavyweight and middleweight weightlifter, and non-natural (i.e. drug-assisted) bodybuilder, as well as the high jumper and gymnasts comparison. And of course, the sprinters look fantastic.

Ladies, notice the gorgeous muscular legs that many of these grrls are sporting. Ya gotta have strong pins to drive those runs, jumps, and kicks. Notice that you probably couldn’t see daylight between most of their thighs — unlike the fashion model ideal (and the ideal that most women have of how their thighs should be).

Notice the incredible range in body weights, heights, shapes, and body fat %. Most folks are lean or at the low end of normal body fat % but not super-lean.

Also notice: strong midsections, shoulders… and confident faces. These are folks who know their bodies have the power to do things — which is what “fitness” truly is.

Whether you’re a marathoner, shotputter, or trampolinist (represent!), be you. As Bill Withers sang, “Whatever you do, do it good.”

stumptuous.com

The Acai Berry Diet Review Product: Acai Berry Diet Reviewer: Project Swole on March 14, 2011 Lose weight fast with Acai Berry Diet Review: The Acai Berry Diet offers us the quickest way to lose weight and maintain great health with highly concentrated anti-oxidants, vital nutrients, and an effective digestive system cleanser. The perfect complement [...]

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Project Swole – A Conditioning, Weightlifting, and Nutrition Blog

The Resveratrol Supplements Review Product: Resveratrol Supplements Reviewer: Project Swole on March 17, 2011 Lose fat and fight aging with Resveratrol Review: Resveratrol gives us a nearly perfect combination of age-fighting antioxidants and other nutrients, which when combined with a healthy diet and moderate exercise, can help keep us looking and feeling like a teenager, [...]

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Project Swole – A Conditioning, Weightlifting, and Nutrition Blog

With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer. Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon [...]

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Project Swole – A Conditioning, Weightlifting, and Nutrition Blog

If you’ve been called on to give your first speech, what do you do? Tim and Roger walk you through the basics – giving you enough so you’ll have a successful first speech no matter the occasion.

Communication Steroids