So after class two days ago, I felt pretty sore in a couple of areas. As well, during my rolls, I could easily identify where my weak points were. So of course, I make note of these deficiencies and put together a plan of action. How do I patch up the holes?
Now I have the benefit of working with some pretty good classmates who roll with technique as opposed to strength, weight, and power. So my tweaking stems from a technical point of view instead of a brute force approach.
Two very specific areas I am working on: creating space and hip mobility.
In almost any situation where you are on the bottom, having the ability to make space is essential to make a good escape. Generally, using arm strength to shift your opponent up, down, left, right, etc. is a very important step to enact the second part of an escape or position shift; hip escape, getting a knee in to replace guard, or to pummel from bottom.
My deficiency: strength. My plan: plyometric push ups added to my workout routine.
- 3 sets of 20 with elbows in tight push ups with a hop at the extension.
- 3 sets of 20 spiderman push ups.
- 3 sets of 20 burpies.
Hip mobility is essential for ground game. Strong and flexible hips will get you out of a plethora of difficult bottom situations. If you can't get onto your side, or get your hips out, or even to flip onto your belly; your opponent can play control all day long. So having good hip mobility will make you a problem for the other guy.
My deficiency: weak and inflexible hips. My plan: hip strength and conditioning drills added to my workout routine.
- 3 sets of 10 (left and right) upas.
- 3 sets of 10 (left and right) hip escapes - full motion.
So after a couple of weeks training again, I am feeling my game come back. My gas is coming back. My strength is coming back. And my instincts are coming back. Once I get my body back in order, I can concentrate on the finer points of technique. One step a time. But it feels great to be back in the mix.