xo-karate

good luck for the tournament - tallgeese or should I say "break a leg"? - my English in not so good... 5/6 BJJ class 90 min closed guard on top - pass standing, but most of the time we were rolling

Hi scohen, I don't think that doing different styles is bad for you. It can help you understand more. Just remember to let your body recover from time to time. If you train hard - intensively - you need some days of. If you are not recovered - feeling fresh - you do not get the benefit from training. Your body will gain strength during recovery - not during training. (If training is light - just technique - no problem:-) Wrestling, Judo and BJJ tend not to be light...

5/2 BJJ Class 90 min- pass closed guard and rolling 5/3 jog 6 km Gym 45 min

5/1 Gym Single leg split squat 4 x (6 + 6) Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly) Plie Squat (Dumbell against back!) 4 x 6 reps Sled seated calf press 5 x 8 - 10 reps Dumbbell bent-over Row 3 x 10 - 12 Barbell Curl 3 x 10 -12 reps Shoulder routine circuit 3 rounds: Dumbbell alternating front raise 10 reps Dumbbell alternating lateral raise 10 reps "Saints halo" with dumbbells 10 reps CW and 10 reps CCW Dumbbell shoulder press 10 reps Dumbbell Upright row 10 reps Dumbbell rear lateral raise 10 reps

4/30 "garage BJJ" - 45 min z-guard technical drill

4/29 BJJ class 90 min - deep half guard sweeps

4/28 gym: Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1 Cable Rear Pulldown 4x 4 - 6 reps Cable Rear Delt Row 4 x 6 reps Sumo deatlift upright row compination 3 x 10 - 12 reps Barbell Step-up 3 x 8 + 8 reps Barbell alternating Side Split 3 x 8 + 8 Single leg bridge (Barbell) 3 x 10 + 10

4/27 bjj class 90 min - half guard on bottom- technical roll - free roll

4/23 Gym Single leg split squat 4 x (6 + 6) Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly) Plie Squat (Dumbell against back!) 4 x 6 reps Sled seated calf press 5 x 8 - 10 reps Dumbbell bent-over Row 3 x 10 - 12 Barbell Curl 3 x 10 -12 reps Shoulder routine circuit 3 rounds: Dumbbell alternating front raise 10 reps Dumbbell alternating lateral raise 10 reps "Saints halo" with dumbbells 10 reps CW and 10 reps CCW Dumbbell shoulder press 10 reps Dumbbell Upright row 10 reps Dumbbell rear lateral raise 10 reps

4/22 BJJ class 90 minute 93 guard and 40 minutes technical roll

4/20 BJJ class 90 min counters from bottom od half guard. (z-guard)

Tai Chi is good. I did not have enough patience for it. My favorite is superfoot Bill http://www.youtube.com/watch?v=YJF2rLaRAZM

4/17 6 km run home from work (snowed a little, but I had spikes)

I second this. Strength is also a key for flexibility.

I am seriously thinking of Yoga - I allready bought a DVD - "Yoga for old men" free translation - DVD is in finnish language - kind of yoga for not so flexible...

I found a small club just 25 km from my home. I am going tomorrow to meet with the instructor, but I think they will let me train with them. I have not been able to learn throws - well, I've had my hands full with BJJ. I think that once a week judo is good add on to BJJ. (Maybe two times a week, but can not manage more than that.)

4/16 6 km run ... outside... from work to home Gym: Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1 Cable Rear Pulldown 4x 4 - 6 reps Cable Rear Delt Row 4 x 6 reps Sumo deatlift upright row compination 3 x 10 - 12 reps Barbell Step-up 3 x 8 + 8 reps Barbell alternating Side Split 3 x 8 + 8 Single leg bridge (Barbell) 3 x 10 + 10

4/14 gym Single leg split squat 4 x (6 + 6) Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly) Plie Squat (Dumbell against back!) 4 x 6 reps Sled seated calf press 5 x 8 - 10 reps Dumbbell bent-over Row 3 x 10 - 12 Barbell Curl 3 x 10 -12 reps Shoulder routine circuit 3 rounds: Dumbbell alternating front raise 10 reps Dumbbell alternating lateral raise 10 reps "Saints halo" with dumbbells 10 reps CW and 10 reps CCW Dumbbell shoulder press 10 reps Dumbbell Upright row 10 reps Dumbbell rear lateral raise 10 reps

4/11 6 km jog (home from work) Recovery day

4/8 BJJ class 90 min half guard from top 4/10 Gym 60 min (same program as earlier) 4/11 BJJ class 60 min free rolling in groups of three and 3 minute sets. (meaning 6 minute rolling 3 minute break)

4/7 Single leg split squat 4 x (6 + 6) Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly) Plie Squat (Dumbell against back!) 4 x 6 reps Sled seated calf press 5 x 8 - 10 reps Dumbbell bent-over Row 3 x 10 - 12 Barbell Curl 3 x 10 -12 reps Shoulder routine circuit 3 rounds: Dumbbell alternating front raise 10 reps Dumbbell alternating lateral raise 10 reps "Saints halo" with dumbbells 10 reps CW and 10 reps CCW Dumbbell shoulder press 10 reps Dumbbell Upright row 10 reps Dumbbell rear lateral raise 10 reps 4/8 BJJ Class half guard on top 90 min

4/6 BJJ class 90 min rolling Half guard under

4/5 Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1 Cable Rear Pulldown 4x 4 - 6 reps Cable Rear Delt Row 4 x 6 reps Sumo deatlift upright row compination 3 x 10 - 12 reps Barbell Step-up 3 x 8 + 8 reps Barbell alternating Side Split 3 x 8 + 8 Single leg bridge (Barbell) 3 x 10 + 10

4/3 40 min Insanity DVD workout Cardio power&resistance

Thanks bLikeWater, I've tryed those big balls - gym balls as a part of strength training. (Ofcourse holding my balance with an hand on a wall) We did squats and it work the whole body. I've got a balance board and unicycle and a slack-line. I have, but don't use:-) them... I've done work on my own balance, but I want to be more aware of opponents movements.