Summer Fight Fit Program for June

June Fight Fit

1.    Warm up   (If not already warmed up)

2.    Mobility

•  Lunge stretch 

   (drop bent knee to the outside)

•  10 - Straight leg lunge stretch (dynamic)

•  Wall Quad stretch

•  10 - Sumo Squat 

   (hands on the ground to a full squat)

•  10 - Side lunges 

   (staying as low as possible)

•  Duck walk (full squat waddle)

•  Ostrich walk (keep legs as straight as possible and place your hands on the ground.  Press your hands off the ground and clap each time you take a step)

Workout

1.    Tabata (20 seconds of work followed by 10 seconds of rest)

2.    We will start with 4 rounds of each exercise.

3.    Finish all 4 sets before moving to the next exercise

4.    Each time we do the work out we will add  a round.  (example: next week we will do 5 rounds)

Tabata

•  Squat

•  Deadlift (or burpee if you have no weights)

•  Push up

Fight Fit

916 595 4064

Strength, Flexibility, Speed

Cross Training for Jiu-Jitsu

             Instead of our usual no-gi practice at El Dorado Hills Brazilian Jiu-Jitsu, tonight we did a little bit of cross training. We went and exercised our eyes and mind by watching a wrestling match between Vista HS and El Dorado HS at Vista Del Lago High School in Folsom, CA.  It was an excellent opportunity to see high school competitors fighting for takedowns, scrambling for that better position, and show good hearted sportsmanship.  Although it only was about a crowd of 100, everyone was really into every match, cheering on the competitors to do their best! 
            Wrestling is not the same as Brazilian Jiu-Jitsu, but I think wrestling is a great sport to watch and learn from. Doing so will help you better understand what the body is physically capable of doing. Aside from College wrestling, it is the best place (and probably cheapest. Todays admission was FREE!) to see takedowns and throws executed in live competition. Not to mention a few of the nail-biter matches that came down to the very end were very exciting to watch. 
            Look up a high school wrestling schedule in the local area, or better yet look for a junior college/university wrestling dual you could go watch. Make it a family event or go with a few of your Jiu-Jitsu friends. You may be surprised by what you see!!

Eliot Kelly

www.edhbjj.com

El Dorado Hills Brazilian Jiu Jitsu

"Watching and studying technique can be just as effective as actually practicing technique."