Pour les yeux inexpérimentés, les levés olympiques semblent faciles, jusqu’à ce qu’ils l’essaient. Ils pensent que soulever la barre au-dessus de la tête est aussi simple que de la saisir et de la lancer au plafond. J’ai eu la chance de m’entraîner et de regarder enseigner L’entraîneur Pierre Roy, l’un des meilleurs entraîneurs olympiques de ce côté du globe. Bien qu’il semble le décomposer si simplement, cela pourrait prendre jusqu’à quelques mois avant que vous maîtrisiez le bases… des bases. (more…)
To the untrained eye, Olympic lifts look easy, until they try it. They think that lifting the bar over head is as simple as grabbing it and throwing it to the ceiling. I’ve had the chance of training and watching Pierre Roy coach, one of the best Olympic coach on this side of the globe, and although he seems to break it down so simply, it could take up to a few months until you master the basics… of the basics. (more…)
Use these 5 training tips to improve your BJJ game
Like the fitness industry, there are a lot of myths going around the bjj world. Like gaining mass will make you less flexible, or being strong will slow down your game. Like any myth or principle, they are transported through time by those scared of the extra work or effort, those looking for excuses, or just plain wrong science. Remember, any advice worth it’s gold is only as good as where you find it and how the science was conduct.
It’s not because the pros endorse it that you can. It’s not because a given diet worked on your friends that it would do the same wonders for you. It’s not because Galvao can smash pass or that Garcia excels in the butterfly guard that you can put it in your game. So many details can influence many aspects of our plan that trying to point out what really worked is somewhat impossible for any of us. Trying to mimick what the icons and full time pros of the bjj world is often not our reality. Most people who practice the ‘’arte suave’’ have full time jobs and a family to take care of. (more…)
One of the major issues in all the competitors and players that I train. Eating more is hard since no one can roll on an full stomach for obvious reasons. Those who roll many times a day are left with this big dilemma. The intense nature of BJJ requires more calories for recovery so how can we manage to deal with this problem. Instead of just eating when you can, make a plan or a schedule. You know when you roll and workout, leave at least 90 minutes to 2 hours to digest. If you have a hard time including meals, add post workout shakes, easy calories right there. You know your schedule, work around it, just don’t eat only when you have time. Serious athletes plan in advance. Failing to plan is planning to fail. (more…)
Individual needs dictates the process and design, but we often see patterns in many sports. As in Figure skating, the knees and ankles are the prime suspects of problems (often times hidden) and evaluating them is primordial. In this case, Brazilian Jujitsu has a few principle issues to deal with from the get go. One of the major concern when someone starts to practice this sport is that you can’t really be prepared, even if you have years of weight lifting experience.
JuJitsu Brésilien conseils essentiels pour un cou solide, une poigne d’enfer et des abdos puissant.
On m’a demandé d’entraîner de nombreux sports tout au long de ma carrière. Le patinage artistique, le football, le baseball et les arts martiaux. Ils ont tous des caractéristiques et des exigences uniques. Ajoutez au mélange les besoins individuels et les limites uniques aux athlètes, les aspects psychologiques des compétitions et le travail d’équipe, vous pouvez rapidement vous sentir dépassé par la quantité d’informations susceptibles d’influencer la conception du programme.
Got a lot of questions about my first Brazilian JiuJitsu competition, but since I couldn’t answer them all, here is how it went with my point of view as a coach and athlete. I went in for me, but also to support my athletes and see them live, under pressure.
In the field, they say that a coach cannot be a good athlete and vice versa. Let’s prove them wrong.
The physical preparation worked very well with our training more and more intense until 2 days before the competition. Some injuries were added, but nothing compromising. For myself, one wrist was f**ked, but besides that, I was more than ready.
As I announced, for Team Bodhifit, 3 medals on the wall. I won 3 of my 4 fights and won the Bronze Medal 185lbs and less Masters (30+) White Belt, Andrew Prata Purple Belt Silver Medal in the 185 Masters and less, and Hugo Harland, blue belt silver medal in super absolute 215lbs and under. We had other fighters fighting in the adult category Anthony Spinello (1-4) and John Groulx (2-2).
No one on our team had to cut weight like crazy before competition since I don’t believe in it. I want all the guys to be confortable fighting at that weight a few weeks before, especially in these types of competitions where we have to fight 4 to 6 fights (GI only) depending on how packed the categories are.
We knew our fights were going to be in the afternoon, the Super Absolutes (split with belts, but no weight category) in the morning (hugo) and purple masters as well (Andrew).
The thing is that mine was late (about 1 hour) and was hungry as hell, but adrenalin was the bigger issue.
All white belts on our team mostly remember one thing, our first fight. We went in to break the ice (as they say) and the hell we did. My first fight was horrendous; I lost in less than one minute by choke. I still have trouble swallowing the pill, not because of the choke 😉 but my ego took a hit but hey, great learning experience. Nothing prepares you for this shit I guess but came back and won all my other fights.
The guys used to competitions prepared me well but they also warned me, the first fight is (supposedly) the worst. Stress is way high and you have a hard time grasping what you need to do, or at least, realizing that it’s do or die. There is two different scenarios, you go all out and dead a minute into the fight, or you go like I did, too slow, trying to focus on not gasing out. I went too slow, thought I wasn’t in trouble, but it went from all fine, to lights out very quickly…
I thought I was prepared for that, but ohhh when the shit hit the fan…
Fights were 5 minutes for all categories. Even though you prepare for it, nothing can prepare you for the all or nothing that all the white belts tend to do in their matches, throwing all they know (me included) out the window. Making crazy mistakes or just not moving at all to preserve points. That’s the game. You could be rolling and moving for 2 minutes throwing your opponent around like a madman, or he could pull guard in the first few seconds and spend 4 minutes and 50 seconds trying to get of his damn guard if he is a strong SOB. You just never know how it goes, mainly in the first fights. As you watch some of them go, you can figure out their game and prepare for it if you fight them later on.
We learned a lot from this experience. We were going in to break the ice, and I got out with a bronze medal. Can’t wait to see what the next one will bring. I will change how I train energy systems to get the most out of the adrenalin rush. As for the strength and conditioning, I’m pretty satisfied with what we have accomplished.
We already have set 2 dates, January 27th in lake George for Grappling industries and march 3rd with the North American Grappling Association, which have different rules. Already in prep mode, drilling, rolling, shark tanks and 10 by 10’s waiting for us. Might write a few updates along the way.
Thanks for taking the time to read.
Entrainement des jambes, assez fort pour lui, mais conçu pour elle.
Vous voulez passer aux choses sérieuses? Voici un petit programme de jambes très simple qui vous donnera un max de résultats.
A1 Barbell back squats
10 sec repos
A2 Barbell hack squat
10 sec de repos
A3 sissy squats
repos 120 secondes
4 séries de A1 à A3
B1 Barbell good morning
repos 10 secondes
B2 Lying leg curl
repos 10 secondes
A3 Glute ham raise
Repos 120 secondes
4 séries de B1 à B3
A1 Barbell back squats, 10 reps, tempo 4010, 10 secondes repos, passez à A2
A2 Barbell hack squats, 10 reps, tempo 4010, 10 secondes de repos, passez à A3
A3 Sissy squats, 10 reps, tempo 2020, 120 secondes de repos (vous pouvez remplacer par un leg extension si trop difficile)
B1 Barbell good morning, 10 reps, tempo 4010, 10 secondes de repos, passez à B2
B2 Lying leg curl, 10 reps, tempo 4010, 10 secondes de repos, passez à B3
B3 Glute ham raise, 10 reps, tempo 2020, repos 120 secondes
Mademoiselles, n’oubliez pas que pour avoir des résultats, il faut de la résistance. Alors, si vous êtes de celles qui croient que lorsque vous prenez plus de poids, vous deviendrez comme ceci…
Continuez de prendre vos entraînement dans le Châtelaine…
La solution à vos résolutions de nouvelle année.
Comme à tous les 1er janvier, vous ferez face à vos nouvelles résolutions et essayerez de peine et de misère de passer la barrière des 3 semaines fatidiques ou l’échec est souvent au rendez-vous.
Which reality will you choose? What you want to believe or the truth?
Since the social media happening, most people post their great accomplishments and most perfect moments. Unfortunately, people like to compare themselves, although they admit it and say that they don’t care and it’s just for fun, it’s not. All you need to confirm this fact is to open an instagram session and #fitnessmotivation you will get caught up quickly by the fact that it’s easy to be overly motivated with these kind of shapes and ‘’memes’’. Don’t get me wrong, I am in no way down playing those who can achieve these types of physiques as I actually admire them and all the discipline that comes with it.
Now let’s tell it like it is. We often (well, most of us) have to tell new clients what they should hear, read the complete opposite of what they want to hear. Unfortunately, only a small percentage of them will actually understand and go on with the program.
Let’s go back to the ‘what they don’t want to hear’ part. Only a few of the few have actually said that they actually eat garbage. No one ever came in the office vulnerable and started telling me all their possible weaknesses. Rarely have I heard someone tell me they need help, they actually say that they know what to do, but still fail. No one wants to say or show weaknesses, it is human nature, the art of war, never show vulnerabilities. We all know them, very well, but society has made it impossible for someone to show them, or we may look like a failure.
We must never forget that you are only as strong as your weakest link. The biggest mistake one can make is to always focus and work on their strongest skills. I am not saying that you have to share it with everyone, but be realistic and aim for constant progress with a realistic and ‘personal approach’. It’s ok to get the help of professionals like trainers and coaches, who know a thing or two about achieving realistic goals, your own goals, not those based on someone else’s shape or ideal. Fix ideal goals for YOUR body and YOUR lifestyle.
We know exactly what most want since we, trainers, were there at one point in time. We all had the same thoughts and abnegations, rejecting the facts. What we had to give up in order to be what we wanted to be. Some did, others are still trying, and we are talking about trainers here.
As soon as we start talking about what needs to be done, the reality of it all, eyes begin rolling and all kinds of excuses start to show up.
As soon as they start losing excuses, they start finding their results.
Everybody wants a great ass and abs to show off, but do you have what it takes to be in the few who can actually make it happen?
Now, once the contract is signed and sessions are well underway, the honeymoon sessions are fading away. Results are starting to slow down and it is getting harder and harder to see constant progression. Special occasions seem to pop up and test your ability to ‘’stay clean’’. The fact of the matter is this; you are not getting weaker but your motivation is. The workouts are getting harder and it may also be the fact that you have let go a little on the nutrition side of things. Would I do my job as a trainer to give you easier workouts as the weeks go by? Not at all! Is it what you were expecting? Not at all! People seem to think that it will keep getting easier and it is a big mistake. If you grab your ass at the gym it will. If you never change your programs it sure will. Change is never easy, but it will get you where you aim to be.
You can watch all the inspirational videos or motivation pictures out there, but let me remind you one thing, those very people you see in them went through the same hardships, had all the same excuses, and most are still struggling to stay in shape year round. They should also post the reality behind these posts and pictures and the hustle they went through. The perfect pose, the months dieting, the perfect lighting (or filter), it’s always more than just a simple quick snap. Some of them do and I salute them.
With that being said, that’s reality for me right there.