Cobrinha Strength and Explosivity Workout

[Simon Hayes]

As soon as a student gets serious about competing at Carlson's i try to give them advice about strength training,nutrition,flexibility and cardio.

Many of the students at the gym don't need the advice,they are already well versed in how to be in their best shape.

Others however take the advice and work on it.

There are some though that say "I don't want to lift weights,it'll slow me down", or, "Weight training stunts your growth",or "I will only do bodyweight excersises,i won't lift weights".

Sometimes they are under the impression that the lighter more technical BJJ Champion's just do Jiu Jitsu and a bit of running.

They have been filled with 1970's 'old wives tales' about using resistance training."The muscle turns to fat when you stop training", "I don't want to get big" LOL.

Well here's a few thoughts-

1. Your body doesn't know what creates resisitance-it doesn't know whether its lifting flesh or iron. A kilo of bodyweight is the same as a kilo of steel.

2. Every professional athlete uses resistance training (weights) and it doesn't matter whether they are lifting iron or flesh.They are creating resistance and lifting it.It is the 'manner' in which the resistance is lifted that is the key to how beneficial the training will be to the athlete.

3. Even sports that eschewed 'weight training' because of archaic beliefs and demented old fashioned coaches without any idea of strength training (i.e. Football and boxing) have come of age and now every pro footballer and boxer will use resistance training to build strength.

4. The stronger a muscle,the more explosively it will be able to contract,the secret is training the muscles in multi compound movements to contract together,rather than in isolation like a bodybuilder.

5 Finally, It is of huge benefit to any athlete to be as strong as he/she can be in their given weight class.

For the smaller,technical guys who don't really believe in resistance training,here is Cobrinha showing his workout.

http://www.youtube.com/watch?v=_hldAXzfLfA

[FAIXA RUA]

this guy hav nice train but bad supplmen

http://www.youtube.com/watch?v=1G61d0feaIg

[Iconoclast]

I do get very confused with all the misinformation out there regarding weights.

I hear people banging on about how being muscular is of little use as your muscles will need more oxygen to feed on. "Don't lift weights and remain lean if you don't want to gass" they say.

They also say similar stuff about lactic acid which is all beyond me tbh.

[FAIXA RUA]

he no small an technic but i think he is hexplode

http://www.youtube.com/watch?v=bmTEzvbUg8U&feature=related

[FAIXA RUA]

no one passe cobrinha guarde in gym since faixa marrom

[SDR]

I do get very confused with all the misinformation out there regarding weights.

I hear people banging on about how being muscular is of little use as your muscles will need more oxygen to feed on. "Don't lift weights and remain lean if you don't want to gass" they say.

They also say similar stuff about lactic acid which is all beyond me tbh.

It's not so much what you lift, but more how you lift it. Take a Dumbell for example:

Bicep Curls = Bad!
Clean and Press = Good!

[Duchman]

Simon = correct.

Faxia Rua = Correct.

[Simon Hayes]

Here's Damian Maia with another great example of training for BJJ/MMA.I actually train in phases.This week i was lifting like a Power Lifter,just doing 3 sets of 4 reps on one compound excercise per body part.For instance today i did
3 Sets of Bench Press (110kg) for 4 reps each set
3 sets of Weighted wide grip chin ups (20 kg tied to me) for 4 reps each set
3 sets heavy dumbell shoulder press for 4 reps each set.

This workout took 18 minutes.

But this is a strength gaining week.The previous 8 weeks i've been doing a lot of cardio (sprinting) and the Couture Grapplers weights workout
which is more about muscular endurance and conditioning.


http://www.youtube.com/watch?v=Yqb0g_TbT5Q

[Duchman]

Terere and Galvao both trained olympic lifting with the brazilian team i believe.

[Manik]

It's not so much what you lift, but more how you lift it. Take a Dumbell for example:

Bicep Curls = Bad!
Clean and Press = Good!

I don't do bicep curls, but why are they bad?

[TRIBULUS]

This is a troll job, Cobrinha just does flow rolling and ginastica natural, my mate told me.

[Manik]

I remember thinking how gnarly and gruelling this looked

http://www.youtube.com/watch?v=SRpPHlDUC0Y&feature=player_embedded#

[Simon Hayes]

I remember thinking how gnarly and gruelling this looked

http://www.youtube.com/watch?v=SRpPHlDUC0Y&feature=player_embedded#

I do that regularly.
5x5 minute rounds.
Killer.
I'm only using 25 kilo's!!!!

[tdys]

I used to do the same workout - didn't need much weight to make it hard! The squat to push press as the penultimate exercise is evil...

Think I'll start doing it again along with a complex using my homemeade Bulgarian bag on selected other nights.

Simon, what is your cycle like? How many weeks of strength and how often? Do you train to maintain fitness all year round or peak at certain times?

[SDR]

I don't do bicep curls, but why are they bad?

It's an isolation exercise designed to bring a weak muscle up to the size/strength of the other I believe. Isolation = one moving muscle in the exercise? Compound = lots of moving muscles.

[Ben]

the randy routine is awesome, when I used to bother to do weights etc (too lazy) it really helped with my cardio for grappling

[Simon Hayes]

tdys-

Unfortunately my cycle is dependant on too many other factors like work and
the needs of my students and clients to be truly scientific in it's approach.

At the moment i am just trying to maintain fitness and strength all year round and i would say that i cycle these different training principles in a
random fashion (as dictated by the above problems).

1. Power Lifting
2. Super Slow H.I.T Work (Jones and Mentzer inspired)
3. Explosive resistance
4. Sprint training (fartlek and tabata)
5. Muscular endurance (Couture inspired)
6. Fat Burning (Cycling and Jogging)

These different types of Physical training principles are cycled around
my BJJ Training.

This week i did 13 BJJ Sessions and 3 Power Lifting sessions.

Another week i may do 4 BJJ Sessions,3 Fat Burning sessions and 3 Couture
Muscular Endurance sessions.

So it is very random unfortunately.I console myself with the fact my body has to constantly adapt to change...............

[tdys]

Sounds a good kind of random. I think that last principle is one of the most important factors to get right. Variety keeps it fresh and keeps your body working hard.

[The Natural]

I do that regularly.
5x5 minute rounds.
Killer.
I'm only using 25 kilo's!!!!

that workout is a real ball buster and i had 4otten about it until this post..

i did this quite regularly but i have moved on and feel that i have found workouts and cycle of training that suits me and my body type..although this is very, very recent.

whilst doing the 'couture workout' i used 40kg and almost collapsed after 4 rounds..had to stop as the room was spinning..:D

althou i have a mate that did it with 50kg and moved up to 60kg which personally i find unbelievable as he competed in mma at 66kg..:cool:

[The Natural]

This is a troll job, Cobrinha just does flow rolling and ginastica natural, my mate told me.

lol..dont knock the 'flow roll'..:D

[Mike Bishop]

Playing devils advocate though there are high level players who don't bother with weights - Dave Camarillo being one example. I'm also taking privates with a guy called Mario Sergio Yokoyama (brown from Rickson/black from Ryan) and he's never picked up a weight in his life.

For me personally, I think I've had many benefits from lifting over the last 20 odd years but at this point in my life when I'm older, young kids, big job etc I need to prioritise and would rather have more mat time than gym time.

[Malcontent]

I think one strength based weights session each week is well worth doing. Each week up the weight by just 1 or 2kg.

It's just 20 - 30 minutes a week but it can be a real help.

[Simon Hayes]

To play Devils advocate again (And i'm a huge Camarillo fan),he never made the US Olympic Squad for Judo.Did the guy who went in his place lift weights?


Rickson has been filmed doing resistance work.

[TRIBULUS]

Now you're definitely trolling. Rickson does not do weights.

[Rob T]

Now you're definitely trolling. Rickson does not do weights.

...just armbars.

[rjd]

What do you recommend for explosive power professor?

[Simon Hayes]

Without equipment,
Jumping bodyweight squats,Static high jumps,Sprinting,Multiple sprawls.

With Equipment,
Olympic Lifts or for those who carry injury Power Lifting movements which focus on the exposive positive motion of the excercise.

But really,Explosivity is earned through a whole training program.I tend to think fighters who train solely for explosivity over outright strength will end up not being as explosive as a fighter who trains for strength gains and explosivity.

Just my opinion.

[Allan Shrek]

I've heard good things about nitro glycerine, think it's a supplement that'll make you really explosive

[wagon]

Terere and Galvao both trained olympic lifting with the brazilian team i believe.

from what I've been told TT were very big into cross training.

Arte Suave is an awesome docu on training and some of the academies in Brazil.

[Duchman]

Without equipment,
Jumping bodyweight squats,Static high jumps,Sprinting,Multiple sprawls.

With Equipment,
Olympic Lifts or for those who carry injury Power Lifting movements which focus on the exposive positive motion of the excercise.

But really,Explosivity is earned through a whole training program.I tend to think fighters who train solely for explosivity over outright strength will end up not being as explosive as a fighter who trains for strength gains and explosivity.

Just my opinion.

Correct. I believe plyos movements should be the base of the training program. Around 3 months ago i started lifting olympic style. Got a coach to train me in it (exchange for bjj lessons, bjj is like gold) i gained a allot of inches in my jumps with out doing allot of plyo training.
Plus my grip became like 10 times stronger

I only wish i knew this 10 years earlier.

[Duchman]

from what I've been told TT were very big into cross training.

Arte Suave is an awesome docu on training and some of the academies in Brazil.

I know, the guy who told me is a TT black belt. but i did not want to drop names ;)

[jimmy_bullard]

Since this thread has turned into a discussion of things to supplement mat time, I thought I would give my two cents on the benefits of tai chi in BJJ. I believe it has many of the same benefits of flow rolling; increased fluidity, enhanced relaxation etc.

http://www.youtube.com/watch?v=TBvF6r6DOvc

Plus it enhances your inner chi which helps out with the well documented mental side of competing, I believe Cung Le talked about this before he fought Frank Shamrock.

[jimmy_bullard]

Here's an example of the practical application of some of these techniques to help out your stand up game;

http://www.youtube.com/watch?v=tEbupVWZ6mk

[FAIXA RUA]

Here's an example of the practical application of some of these techniques to help out your stand up game;

http://www.youtube.com/watch?v=tEbupVWZ6mk


is stupid joke, no?