The benefits of compound bodyweight training

The benefits of compound body weight training

I’m sure most of you all are familiar with the burpee. This is what I like to refer to as a compound body weight exercise.  People worldwide use burpees every day and with good reason. It’s simple and extremely beneficial exercise. A compound exercises is made up of 2 or more movements together. The burpee combines a squat, sprawl and a push up. So you are working several major muscle groups at once making it a metabolic exercise. Compound exercises raise your heart rate more so than muscle isolation exercises.

Since the burpee is such an awesome exercise, it made sense to me to develop more compound body weight and kettlebell exercises.  In the new kettlejitsu revolution dvd, I use many different body-weight flows and combinations. Some of these flows even contain movements from jiu jitsu and mma. I specifically created these combos to challenge you both physically and mentally. A good example of what I am talking about is the karate kid flow.  This compound movement consists of a sit up, shin box, deck squat and push up. Using these exercises in unison has many benefits. It challenges your focus, timing, coordination and your conditioning.

This particular exercise was inspired by my trip to Lisbon, Portugal.  There I administered a kettle-jitsu workshop. One of the attendees was a karate kumite fighter named hugo. I was showing different sit up combos and he stopped and asked if was it OK if he added a kick to it. I said show me. I immediately loved it and added it to my arsenal! When I got back home I played with it and added the other movements.  It spawned the “karate kid flow!” We use it regularly at my gym socal mma and fitness to my students enjoyment. Check out the enclosed video for a demo of this amazing compound body-weight exercise. Enjoy!


Featured body weight exercise, “Thai Knee Combos”

Screenshot_2013-07-14-19-22-35Thai Knee Combos are one of the many dynamic body weight combos that will be featured on the new Kettle-Jitsu Revolution dvd.  This compound exercise is a class favorite at Joey Alvarado’s gym, So Cal mma and fitness in los Angeles, CA.  Like many of the exercises in Joey’s system, it an mma infused movement designed to improve your anaerobic capacity.  The Thai knee combos are a fun and effective flow to add to any ones arsenal!  Look for a detailed instruction on the upcoming Kettle-Jitsu Revolution double dvd!

The Rocking Chair: Its Origins and Applications

The rocking chair: it origins and applications
The rocking chair exercise was first taught to me by my jiu jitus coach, roger machado. At that time I thought it was a cool move. But I had no idea of this moves potential and versatility. After years of doing this movement, I started to notice all of its applications in jiu jitsu. The rocking chair can be found in dozens of bjj techniques. I honestly don’t think that most bjj practitioners realize they are doing it. So it made sense for me to drill it and master this movement. There are allot of bodyweight drill master roger engrained in me and my teammates. I believe its something that is missing in allot of gyms.
After being introduce to kettlebell training, I started to experiment with the fusion of kettlebell and bjj exercises. The rocking chair is the first exercise I worked on. This gave birth to the first hybrid kettlebell style, combat kettle-jitsu.
Three years later, this awesome exercise has taken on a life of its own. It is featured in many different forms throughout my system. In this clip for bjj video, im showing the bodyweight version, kettlebell variations, bodyweight flow combos and its application to Brazilian jiu jitsu.
The rocking chair exercise is also an excellent joint mobility exercise. It loosens up the hips and knees thoroughly. It also warms up your core before a hard grappling session. Try the movements in this video and see how they will improve your game!524710_10200692775351311_281795548_n