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Upper Body Grappling Strength Workout + No Gi Guard Live Rolls | Lift Heavy Roll Hard VLOG — Transcript

by Joshua Settlage · 6,523 words · 1,113 segments · language en · Watch on YouTube

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0:00What's good everybody? Welcome to
0:02another lift heavy roll hard vlog. Got
0:05another great training couple of
0:06training sessions coming at you today.
0:09Uh we're still working through this
0:10phase of building out our work capacity,
0:12building up our ability to do more work
0:14at some of these heavier loads in a
0:17condensed period of time and then also
0:19still working on some of those
0:20constraintbased games. You're going to
0:22see some great stuff going on in the gym
0:24with me and my boy Joan as well as some
0:26stuff on the mat with my boy Nando. The
0:29thing I love most more than anything
0:30else is I love lifting heavy and I love
0:33rolling hard. And the thing that uh like
0:36really fuels that fire, that passion
0:38that I have for that is when I'm able to
0:40coach while doing those things. I firmly
0:42believe that God put me on this earth to
0:44be a coach in some context in a lot of
0:47cases. And uh you guys are going to able
0:49to see some coaching today. So uh hope
0:51you enjoyed the vlog. If you have
0:53questions about any of the training
0:54methods, any of the different tactics
0:56and things that we're doing to develop
0:57athleticism and enhance our grappling
0:59performance, drop them in the comments
1:01below and I'll be sure to help you out.
1:03Enjoy the vlog.
1:05There you go.
1:09Nice.
1:14>> What's that?
1:15>> I'm going do 50s.
1:16>> I think you could I think you could at
1:17least do 55s. Yeah. At least get on the
1:20second rack, dude.
1:27If you got to drop the weight down Mhm.
1:31>> in the middle of the set, that's fine.
1:33Okay.
1:33>> But at least start in the second, you
1:35know,
1:37>> from now on second round.
1:45Sir,
1:52>> should I do a a practice set with the
1:5455s or just wait for you to
1:57>> get caught up in?
1:59>> You did 50 on your last one, so I think
2:00you're okay.
2:01>> Yeah.
2:02>> Yeah. I'll probably I'll try to I'll go
2:0575s.
2:07There's a um there's a coach named
2:10Travis Mash. He was a super successful
2:13powerlifter, really really good Olympic
2:15weightlifter, and now he's the he's like
2:19he brings Olympic weightlifters to the
2:21Olympics, like super super
2:24>> uh awesome strength coach. And uh he
2:26talked about he said he said he learned
2:29this from the Russians. Uh and he's made
2:32some tweaks to it, but they talked about
2:33like, you know, you have to have four
2:35things in your training. You got to know
2:37your minimums, your maximums, training
2:40partners, and and drugs and peeds. And
2:43so he was saying the third one you could
2:45just like replace with mindset if you're
2:46not taking the peeds.
2:48>> Yeah.
2:48>> But he said minimums and maximums. So
2:50like everyone knows what their maxes
2:51are.
2:52>> Yeah.
2:52>> But no one knows. Not that no one knows,
2:54but it's good to also have minimums.
2:56like, hey, regardless of how I feel, how
2:58recovered I am, like I should always be
3:00able to come in and just rip whatever
3:03>> weight off the floor. Or I should always
3:05be able to at least, even if you're not
3:07going to do like 10 triples at 70s,
3:11>> which may be at your peak strength, that
3:12was your max,
3:14>> but you're at least always going to get
3:15the bottom rack,
3:16>> you know? I see what you're
3:17>> So, I try to think of it that way, like
3:19if you're going to be at 50 and we have
3:2155s, you might as well just jump to the
3:23bottom rack and do 55, you I know that's
3:25valid. That's valid, bro.
3:27>> And on at the same time, like when we
3:29were training in AM Crew, we were going
3:31up to the 70s for I mean five or three
3:33rep maxes and stuff like that.
3:35>> Yeah. Yeah.
3:35>> I mean, I think I even tried like 85 or
3:38whatever. 80 like we were pushing. So I
3:40should be
3:40>> hitting bottom rep. We'll we'll uh we'll
3:43get back up there.
3:45>> All right. Here we go. Number one.
3:46>> Let's go, Josh.
3:50>> Your first set, right?
3:51>> Yes, sir.
3:53>> Oh.
3:59Nope.
4:01Yep.
4:12All right.
4:24There you go. Job on.
4:28It's crazy how you do enough training
4:30like this and like your work capacity
4:32goes up
4:33>> to the point where it's like, what am I
4:35doing? Taking 3 to 5 minute rest between
4:37sets. Like I really only need like
4:39>> 90 seconds, you know?
4:47>> Let's go, Josh. Sh.
4:51Y
5:02but I like that when we did like the
5:03after we did our dynamic or whatever or
5:05not dynamic when we got to our main lift
5:07we had like 3 4 minutes of rest.
5:10>> Yeah. Yeah. Cuz we had so many people.
5:12>> Yeah. That's true.
5:14>> All right. Here we go. Three reps.
5:25Nice.
5:27Yep.
5:29Solid work.
5:43Nice.
5:45Yep. Here we go.
5:58There you go. Keep that tight upper
6:00back.
6:05Good stuff.
6:11One thing that might help
6:12>> Uhhuh.
6:13>> is uh especially as we're going to
6:15progress this and be doing more reps and
6:17heavier weights is trying to kick the
6:20weights up with your arms a little bit
6:22more extended.
6:22>> Okay.
6:23>> As opposed to halfway.
6:24>> Okay.
6:24>> Cuz then you're kind of starting like
6:27this. And it's hard to set your upper
6:28back with your arms bent.
6:30>> Okay.
6:30>> So, if you get him here,
6:31>> Yeah.
6:32>> kind of come down this way,
6:34>> you have a little bit more stability to
6:36>> Yeah.
6:36>> lock your upper back in. and then hit
6:39it.
6:39>> Okay.
6:40>> Takes a little getting used to because
6:42you do kind of have to like
6:43>> follow with him, but
6:45>> after a few practice, I think you'll get
6:47it.
6:47>> Let's try it on this one.
6:49>> I used to do it the way you were doing
6:51it.
6:52>> Yeah.
6:52>> And I kind of hit like this point where
6:54I always struggled kind of like at this
6:56weight
6:56>> and couldn't really cross over to the
6:5880s. And this guy that Smoking I used to
7:00train with,
7:02>> he was saying like, "Yeah, cuz once you
7:04get like to that weight, it's going to
7:05be hard to hold something in a half rep
7:08and be stable." So, you got to learn
7:09with especially with the heavier
7:10dumbbells how to fall and and keep your
7:14arms a little bit more is a huge help.
7:17>> What about when you lift up right here,
7:19bro? This is It feels awkward every time
7:21I have to reset that.
7:22>> Yeah. I think it just takes practice
7:25like finding what works best for you.
7:27Mhm.
7:27>> For me, I feel like I'm just doing a row
7:29into my lap.
7:31>> And then I kind of like bounce it on my
7:33knees to get adjusted, you know?
7:37>> So, like one,
7:40>> I see.
7:41>> Two. And then, yeah, kind of bounce it
7:43on my legs until I'm ready to go.
7:49>> Yep. Go, Josh.
7:54Sh.
8:08There you go.
8:18>> Yeah, there you go. Nice. Yep. Lock
8:20yourself in.
8:26Nice.
8:29>> Yep.
8:32Great job.
8:36>> You kind of feel a little bit.
8:38>> Yeah.
8:38>> Perfect. I just need to get the motion
8:41down a little bit on the ball.
8:42>> No, no, you're good. It it does take a
8:44little bit of practice,
8:46>> but um
8:49>> you'll get it. Like now that you got a
8:51feel for it on the next one, you're
8:52probably solid.
8:53>> Knowing that I can't rest the weight so
8:55close to my thigh.
8:57>> True. Yeah.
8:58>> Maybe more out there.
8:59>> Yeah.
9:01Okay. This is seven.
9:06We just did six.
9:08Oh my gosh.
9:21Yes sir.
9:28Yeah. Nice. That was better.
9:34There you go.
9:41Yes sir.
9:43Nice.
9:46That's feel same. Better or worse?
9:48>> That felt good. That felt better.
9:50>> Nice.
9:50>> How much stability?
9:52>> Looked a lot better. Looked like you're
9:53able to kind of like settle settle the
9:56weight after you came back a little
9:57faster.
10:01>> Yep.
10:03Yep.
10:06Josh, you do all different types of
10:08workouts now. I see like since AM crew
10:12kind of expanded and like kind of like
10:14since we stopped doing the more focusing
10:17on the top competitors
10:19>> like you know how for a point it was
10:20like we focus on competitive like
10:22>> the style of training we would have core
10:24warm-ups after doing some rows or some
10:28sled jacks.
10:29>> Yeah. to the main lift dynamic effort
10:33and the secondary plus more accessories
10:36after.
10:36>> Yeah.
10:37>> Like I felt like that was the schedule
10:38for the longest or the schedule which
10:40the longest.
10:42>> Yeah. I was running that quite a bit
10:44until honestly like just a few weeks ago
10:47where I felt like just changing it up.
10:49Here you go.
10:50>> Nice.
10:52Um and the other thing with that is that
10:54that worked really well but there were a
10:56lot of people.
10:56>> Yeah. you know, if it's just you and me,
10:59like we have a little bit more
11:00flexibility because there's less moving
11:02parts.
11:02>> Yeah.
11:03>> But I think I got to a point where I
11:07realized like
11:08>> when we had a group
11:10>> Yeah.
11:10>> it was easy to do conditioning cuz
11:12everyone
11:13>> like if I didn't want to do it,
11:15>> but I told everyone else to do it. Well,
11:17I'm not going to be
11:19>> so I need to do it. And then
11:22>> over this last year like training mostly
11:23by myself, I haven't been doing it. to
11:25like, okay, I need to change my training
11:27to focus more on work capacity. And so
11:30that's where like all these e-oms came
11:31in and stuff. So,
11:33>> and I've been getting back on my lunges,
11:35too.
11:35>> Yeah, bro. I saw that 15 when you said
11:36the 400 meter lunge. I was like, I hope
11:38there's a tracker around here, bro. I'm
11:39not lunging for 15 minutes.
11:41>> That was going to be excruciating. At
11:42least at the 400. There's a goal.
11:45>> If you uh do you know what Strava is?
11:47The running app.
11:48>> I don't have it.
11:49>> Okay. If you download Strava, it like
11:51it's for runners. You can track your
11:52runs and stuff. I just use that. So, I
11:54just start it, go one direction, and
11:56then when it says 0.25, I know that's
11:59400 m. Or if I'm doing 800 meters, then
12:01I go 0.25 and then come right back.
12:04>> Oh Okay,
12:05>> that was good to know.
12:12>> Yes, sir.
12:14When you wrote that in the
12:16for the workout, started having
12:18flashbacks to marvel belts
12:21getting PTSD
12:23legend.
12:26>> All the guys outside,
12:28everybody trying to do it and then it's
12:31just lally like you and Zach are leading
12:33that Me, Owen, and uh Jake are
12:36just like kind of like we do two, three,
12:38take three more steps ahead.
12:42That's why I put a time on there. You
12:43just got to do it for 15 minutes. That
12:45way you get enough enough lunges. Here
12:48you go. Come on. Yep.
12:51Nice.
12:53Great set. That looked like your best
12:54one.
12:55>> It was the setup to the right felt
12:57really good.
12:58>> Nice.
12:59>> Yeah. I think as we continue to hit this
13:02workout in particular, if uh if that
13:05felt pretty good,
13:08maybe instead of doing four reps next
13:11week, just just keep it at three reps
13:13and move up to the 60s or 65s.
13:15>> Yeah, I was thinking 65.
13:16>> Yeah,
13:17>> this feels really really exact right
13:18now.
13:20>> I don't want to say light cuz
13:23watch
13:23>> out gym will hear that. Yeah, D.
13:27What' you say, bro?
13:33Yes, sir.
13:36Here we go. Last set. Best set. Come on.
13:38Yep. Yeah, that's it. Lock you in your
13:41upper back.
13:45Yep.
13:48Yes, sir.
13:50Nice.
13:54Great stuff, guys. So for these when it
13:58gets heavy, it's sometimes hard to feel
13:59if like our elbow is is getting back
14:02behind our uh
14:03>> if I were to start feeling this should I
14:05go down a little
14:06>> your reps look good. Okay,
14:07>> let's just keep it. And if we have to
14:09move down, we got to move down.
14:10>> Okay,
14:10>> let's see how how many sets you can get.
14:13>> On the second, third rep on that one.
14:15Maybe it's cuz I just did my set before
14:16that. Didn't get enough, but
14:19>> felt like martial is doing the motion.
14:21>> Yeah. Yeah, I hear you. So we'll just
14:23we'll just keep an eye out. So, like if
14:24if I start to see your elbows not
14:28getting all the way back,
14:29>> Yeah.
14:29>> they might drop it down. If you see my
14:31elbows not get all the way back, let me
14:32know. Then I can drop the weight down.
14:43>> Yeah,
14:45nice. Great set. All right, timer
14:49started.
14:57Do you do these for the fascia?
15:00>> This is a uh there's this guy named
15:04Calitz. He did all the triphasic
15:06training. He also
15:07>> helped create this thing called a
15:09reflexive performance reset.
15:11>> And it's like these different points
15:12where you could
15:14>> you're kind of stimulating different
15:16areas of your body by agitating these
15:18different points. I don't I'm sure fasc
15:21has to do with some of it, but I think
15:22also some of it has to do with like
15:25where you kind of have different like
15:27big sections of nerves running through.
15:30>> I do got certified. I took their level
15:32one and I forgot a lot of it. I now I
15:35just do the warm-up drills.
15:36>> I remember we used to do cool every
15:39session.
15:39>> Yeah. Yeah. I I really like them.
15:51I don't think it's a warm-up replacement
15:53by any means, but they're great for
15:57like making part of your warm up, you
16:00know? There you go. That's it. Nice.
16:04Good stuff. One of the examples they
16:06give is like if you if you're in a
16:09warehouse like this and you flip the
16:11lights on
16:12>> Yeah. and one of the lights isn't
16:15turning on, you have a few different
16:17ways you could fix it. You can either
16:18just replace the light bulb or you can
16:22make sure that it's screwed in all the
16:24way. The light, there's probably nothing
16:25wrong with the light bulb, but you can
16:26screw it in all the way
16:27>> or it might just be on a different
16:30switch so you can flip that switch on.
16:33>> And so he said it's not like things are
16:35turned off and you're turning them back
16:37on because if they were turned off,
16:38you'd be dead. But you're kind of like
16:41improving the to my understanding the
16:44signaling of your brain interacting with
16:48through the spinal cord through the
16:49different nerves into the muscles to
16:50make sure things are firing correctly.
16:52>> Yeah.
16:52>> So I think it works pretty good, you
16:56know.
16:57>> All right.
16:58>> I like the one over here a lot on the
17:00jaws.
17:00>> Yeah, that one.
17:01>> That one's probably crazy.
17:02>> Yeah, that one right here. A little bit
17:04right here.
17:05>> All right. Number three.
17:06>> Yep.
17:08Let's go, Josh.
17:11>> Yep.
17:14>> Nice.
17:16Way to get those elbows back there.
17:18Great.
17:20>> How many years would you say now
17:21consistently you've been working out?
17:24>> At least three times a week or at least
17:27two times a week.
17:27>> Since I was
17:3012,
17:31>> probably.
17:32>> So, and I'm 28. So, 16
17:36years.
17:38Yeah,
17:41but it's
17:48>> like the workouts I was doing when I was
17:4912 or they were just way different, you
17:52know? Like
17:53>> I know you were doing a lot of
17:54calisthenics back then.
17:55>> Yeah. Like 50 push-ups, 100 sit-ups.
17:58That's my training, you know? But you
18:01got to start somewhere. I feel like mine
18:03has been like on and off my whole life.
18:05>> Yeah. Yeah, like since 5 years old.
18:07>> M
18:09came to the US.
18:13>> There you go. Yep.
18:20>> Diamond gym.
18:21>> Diamond gym. Breaking toes.
18:25>> No, that video is crazy. Where he
18:26breaks his toe, then he has to
18:28deadlift the same amount of weight.
18:29blood shooting out of his toes.
18:32There was one time it was and thankfully
18:34it was only a 25,
18:35>> but like you know how sometimes they do
18:37that warbly thing.
18:40Well, it did that and it just nicked my
18:42big toe.
18:43>> And I was like,
18:46I shouldn't like this shouldn't hurt as
18:49bad as it does. And I'm not going to say
18:50anything about it cuz that'd be a little
18:52embarrassing, but it freaking hurt me.
18:54Really?
18:56>> Any even 5 lb plates would hurt this?
18:59>> Yeah. drop, you know.
19:06>> Yes, sir.
19:08>> These are the weight more than anything,
19:10bro.
19:10>> What's that?
19:11>> It's a density. Like a metal object
19:13that.
19:14>> Right. Right. Falling on you.
19:16>> Yeah. True.
19:18>> Especially if they're like steel or
19:20metal. I think a bumper plate you can
19:22kind of get away with in some of those.
19:24>> Yeah. Yeah. Or like one of those uh the
19:28ones made out of tire rubber.
19:29>> Oh, yeah. Yeah, those
19:30>> ones are probably okay.
19:31>> Yeah, you can get away with those.
19:40>> How much do you weigh right now?
19:41>> Uh, I think I just did
19:44five.
19:44>> No. How much do you weigh right now?
19:45>> Oh, 168.
19:47>> Bro, I need to be doing same or at least
19:50like in the 5 lb range of you.
19:54>> How much do you weigh?
19:56>> 200.
19:56>> 200.
19:58Got to get the get the weight up.
20:00>> I got to get my weight up, bro.
20:11Hey, who was that guy? The one that used
20:12to
20:14from Miami. The one that's like Lex
20:17something.
20:18Lex Stewart. Lex. The one that does like
20:22the He was in jail and did the workout.
20:24I was
20:25>> Oh, Wes Watson.
20:27>> Damn, bro. He fell off.
20:28>> He did.
20:29you.
20:30>> He did. I was looking at my bookshelf
20:31and I saw that I have his book. I
20:33thought, "Oh,
20:34>> should probably get rid of this." I
20:35don't know. I don't know if I want to
20:37affiliate with this guy anymore.
20:40>> And then it sucks when you fall off and
20:42then it comes out. Everything you were
20:44basically talking about was more than
20:45likely
20:47>> Yeah.
20:48>> You know,
20:48>> and that's that's the hard part is that
20:50that has happened so many times.
20:53the the the start, the come up is so
20:56awesome
20:57>> and inspiring
20:58>> and then
21:00>> it's like
21:02maybe they didn't change as much as they
21:04said they did when they went through
21:06those hardships or
21:08>> Yeah.
21:09>> I think for his talk about how it might
21:11might have not even been what he's
21:12making it out to be.
21:13>> Yeah.
21:14>> But honestly, like a lot of people were
21:15able to fake it and make it and now
21:17they're complaining about AI,
21:19>> right? What are you talking about?
21:24ish.
21:28Here you go.
21:31When I did these last week, it was
21:32single arm though, right?
21:33>> Yeah. Yeah. We did a phase with single
21:35arm in order to do a phase with a with
21:38both arms. In the last one, that one
21:41wasn't chest supported,
21:43>> so you could get a little bit of a
21:44>> Yeah. The torque a little bit of
21:46rotation in there.
21:47>> Yeah. Are you uh like
21:50are you into philosophy like Marcus
21:52Aurelius
21:53>> a little bit?
21:54>> Maveli.
21:55>> Yeah.
21:56>> Mavelli. Come with me.
22:03>> Oh
22:04>> Illuminati.
22:06>> There you go. Nice.
22:10>> Here we go.
22:12>> Y.
22:16Yep.
22:19>> Nice.
22:21>> Three, two, one, go.
22:54Let's go, Josh. Come on. 30 seconds.
23:00>> There you go, bro.
23:02>> Nice. 20 seconds. Come on.
23:12>> Hold on. 10 seconds.
23:159 8 7 6 5 4 3 2 one. You're done, bro.
23:28>> Take it out.
23:31That felt good. Felt really good,
23:32actually. So, you're holding it out?
23:35>> Yep. Yeah. Just kind of like a regular
23:37dumbbell pullover.
23:38>> Okay. All right.
23:40>> Whenever you're ready, we'll get
23:41started.
23:43and go.
23:45Nice.
23:47Try to flex your lats, your serratus a
23:49little bit to stay engaged for the whole
23:51minute.
23:56>> I think uh these extreme isos and we did
23:58them last time too with uh the long
24:00lunges. I think these are like some of
24:02the best exercises that grapplers should
24:05be doing.
24:06>> Yeah, these feel amazing, bro. But
24:07they're tough.
24:08>> Yeah. Yeah, they're super tough.
24:11It just makes everything feel so like
24:13rock solid afterwards, you know, like
24:16like really resilient, really durable.
24:18And I wish we could do more with the AM
24:20cuz we think everyone could have
24:21benefited from
24:22>> Yeah. I feel like the really good proof.
24:26>> Yeah. Yeah.
24:28>> Here we go. 15 seconds. You got it.
24:33>> 10.
24:34Nice. Good extension on that.
24:38>> Five. Four. Three.
24:41Two, one, time. Great set.
24:46>> How'd that feel?
24:47>> Good, bro.
24:47>> Good. 10 sets of those.
24:49>> We got three sets.
24:50>> Oh, okay.
24:53>> Feel like you can do more.
24:54>> Uh, yeah. I'm about to try to find a 15.
24:56>> Perfect.
24:56>> If you can't find a 15, you could also
24:58just uh actually there's 15 uh bumper
25:00plates upstairs.
25:01>> I'll grab one of them.
25:02>> Go.
25:075 4 3 2 1
25:14Oh,
25:16you see
25:18I'm ready. Go.
25:22Nice. Great extension, man. That looks
25:24freaking awesome.
25:27Right. Yeah. Yeah. Here you go.
25:325 4 3 2 one. Time
25:396.
25:42You got 10 seconds left.
25:459 8 7 6 5 4 3 two one.
25:57Good, bro.
25:59>> Yeah, there you go.
26:03Yeah, you should really feel it in your
26:05upper back and in your uh rear delts.
26:15Great. Awesome.
26:27>> Nice. How different do you think your
26:29life would be, Josh, if you woke up at
26:32say 5 or what time do you wake up right
26:34now?
26:35>> 3.
26:35>> 3. Say if you woke up at 4 or 5 in the
26:39morning and if you wake up at 3:00, you
26:41get here by 5:00. So say you woke up at
26:434:00, you got here by 6:00.
26:47>> No, let's say 57. That's like more of
26:50average like average person. How
26:53different do you think your life would
26:54be if that was your schedule? I did that
26:57a lot last year. Like in 2024 and 2025.
27:00>> Yeah.
27:01>> A lot in 2024. And I'd say most of like
27:0490% of 2025 I was really strict about
27:07getting 7 hours of sleep at a minimum.
27:10And so I was coming here a lot like 5
27:12and 6. Um and that worked out well. I
27:15just it's uh
27:19I I don't know. I just like being up a
27:21little bit earlier, you know. So,
27:23>> would you give up sleep if you could be
27:25less tired throughout the day?
27:27>> Oh, yeah.
27:28>> Dude, if I could not I know I fully
27:32understand like how important sleep is,
27:33but I don't really enjoy sleep.
27:36>> Me either, bro.
27:36>> Like, if I could be a vampire and never
27:38sleep,
27:40>> maybe not the, you know, not going out
27:42in the sun, that would suck. But not
27:44sleeping is like, oh, what would I do?
27:46But then at the same time it's like
27:49would I be bored having six extra hours?
27:52You
27:53>> know why you say that though, bro? Cuz I
27:54think we're very similar and I might be
27:56on the point when I hit this. You like
27:58being over stimulated and you like
27:59having to do things and not just sit
28:01around,
28:02>> right?
28:02>> I'm the same exact way, bro.
28:04>> Yeah.
28:04>> And some people like uh when I tell like
28:07the girl I deal with, she's like she is
28:08over. I'm like, "What the are you
28:10trying to overstimulate?"
28:11>> Yeah.
28:12>> I was like, "What do you mean? Do you
28:13want to be sitting here doing nothing
28:15right now?" Like I was like, What's
28:16that?
28:16>> You're right.
28:22>> 3
28:28x
28:30M.
28:36Yes, sir.
28:40I think the other thing too is uh
28:43when you're at least for me when I'm on
28:45a schedule like
28:48if you give yourself all day to do
28:50something you'll find a way to spend all
28:51day doing it you know.
28:53>> Mhm. So, if I woke up a little bit later
28:57and got to the gym a little bit later,
28:59then it's like, well, I'll kind of find
29:00a way to just keep expanding all that
29:02time
29:04and not be as tied to a schedule, which
29:07I think being super tied to a schedule
29:09maybe isn't the the best thing, but
29:11having structure is really good. Having
29:13discipline is really good.
29:14>> Yeah.
29:15>> So, I feel like since I switched, I was
29:17getting up between like four and five
29:20>> the last couple years. And then this
29:21year I decided, you know what? Like I
29:23just want to like get back on my
29:24consistent routine again. I started
29:26getting up at 3. There's some days I get
29:28less sleep, but too many days of that I
29:31know like, yeah, I got to lock in my
29:32nighttime routine so I get to bed on
29:34time.
29:34>> So is it hard for you to wake up later
29:36then? Is it easier for you to wake up
29:37earlier than later?
29:39>> Cuz I mean, can't couldn't you do the
29:40same if you woke up at 4:00 a.m.? Like
29:42today is going to be the same amount of
29:44work I would have done at 3:00, but
29:47instead of going to bed at 9:00, I have
29:49to be in bed by 8:00.
29:51>> Right. No, that's true. That's true.
29:54>> Yeah.
29:55>> I've just done I've been I've been
29:59doing stuff at this time this way for so
30:02many years. That feels even way more
30:04natural. Like it feels more natural to
30:06leave the gym, to get to the gym and
30:09leave the gym when the sun is is not
30:11fully up yet.
30:12>> To get to the gym when the sun is up
30:14feels way different. And then to leave
30:16when it's like
30:17>> I got 90 minutes before jiu-jitsu
30:19starts, that's like
30:20>> that's a whole another thing.
30:22>> It feels way more uh accomplishing. I
30:25don't know what it is for term right
30:27now, but
30:28>> we're leaving here and the sun's coming
30:30up,
30:30>> right?
30:334
30:355
30:376
30:45when we would leave uh super training.
30:49That was beautiful.
30:49>> And it was still pitch black outside.
30:51That was the best, dude. Or
30:53>> when you're driving and you see the sun
30:54barely hitting the horizon.
30:56>> Yeah.
30:56>> Oh, that was nice.
30:57>> Yeah.
30:59Here we go.
31:04Nice one.
31:08Yeah, great set. That's it.
31:15Nice.
31:21Oh, bro.
31:27What's up, Josh? Yep.
31:31Yep.
31:34>> Yes, sir.
31:40>> Yep.
31:43Nice. Come on.
31:45Y
32:09There it is. Yeah. Nice job, man.
32:15Yes, sir. Let's go, Josh.
32:18>> There you go.
32:25All right.
32:31God,
32:39>> maybe it's
32:45>> there. It is. Yeah.
32:51>> Nice. Come on, Joan.
32:57Nice. Great set, man.
33:33I've never done these before, so it's
33:34kind of like I'm really just
33:37>> Yep.
33:38>> Yeah, you got to play around with the
33:39movement to find what feels best on your
33:41elbows and wrists. Not
33:42>> bad,
33:43>> but
33:45be able to get like a good load on the
33:46triceps and
33:48>> Yeah. There you go.
33:52Nice.
33:57>> Yeah, there you go. Doing a thumb grip
33:59still helps a bit.
34:09>> Nice. God damn, bro. That That's a
34:11different type of man.
34:13>> You don't remember doing these at ST?
34:15Like we did these before?
34:16>> No, I don't think we did.
34:20Or maybe I just don't remember.
34:32Thank you, bro.
34:45What we'll do next is we're going to add
34:48both of those last few games were
34:49continuous. So, there's no way either
34:51person can win. This uh this next set of
34:54games, they're going to be terminal,
34:56meaning like there's an actual end
34:57point. There's a win condition for at
34:59least one of the players. So, top player
35:02has the exact same um exact same task as
35:05before. clear the feet, get past the hip
35:09line, stay there as long as possible.
35:11They can't put both knees on the ground.
35:13>> So, nothing changes for the top player.
35:15Bottom player, they're working to the
35:17end goal or the win condition of
35:20controlling um getting some sort of
35:23closed connection around the legs or
35:26some sort of closed connection around
35:28the head and the arm. So, if you're
35:30standing up, closed connection.
35:34One example could be single leg X here.
35:38Closed connection.
35:40>> Xu guard. Even though my legs aren't
35:42touching, we'll still consider that a
35:43closed connection. We go to closed
35:45guard.
35:48Close connection. And we can also start
35:50mixing in different things like say uh
35:54say for whatever reason I bring you down
35:55to your butt. The game is still alive
35:57once you fall on your butt. And we're
35:58kind of in this position here. If I can
36:01get close connection this way, that's
36:04also a win.
36:05>> Okay.
36:05>> For me,
36:06>> the other way the bottom player can win
36:08is get a close connection on the
36:09shoulder and the arm. So, common
36:12examples would be like a triangle
36:15position, but also look at uh any
36:18configuration of of triangle, whether
36:20it's from the bottom, whether it's more
36:21like
36:22>> this way
36:23>> on the side or on the back.
36:24>> Okay.
36:25>> It could also be different head and arm
36:27configurations. So army guillotine,
36:31you get to like anaconda
36:34or dar position. You don't necessarily
36:36need to finish,
36:37>> but you're creating a close connection
36:39around the head and the arm or you're
36:41creating a close connection around one
36:43or both of their legs.
36:44>> Okay?
36:44>> Once the bottom player hits one of
36:45those,
36:47>> uh, reset. Same person will stay on
36:49bottom the whole time. If you if at the
36:51top player gets broken down to their
36:53butt, uh it's still live, but they have
36:56to be working back up to their feet.
36:58>> Oh, right.
36:59>> So, if we fall down on our butt and we
37:01just stay there and we're like both
37:02getting in a leg block shootout, it's
37:03not really the point of the game.
37:05>> So, if the bottom player falls down or
37:07sorry, top player falls down, they got
37:09to get back up and keep working towards
37:10their task. That was good.
37:12>> All right.
38:01Good work, bro.
38:02>> Hey
38:35A nice up.
39:10Ah, screw work.
39:41Great work, bro. Really, really great
39:43scramles. All right, takeaways on that
39:45one.
39:48Um I I think establishing win conditions
39:52for uh for the bottom definitely makes
39:55it harder for both players, I think.
39:57>> Right.
39:57>> Yeah. 100%. So uh
40:00>> as top you have to be diligent on like
40:02what scrambles you put yourself in or
40:04like
40:05>> Yeah.
40:06>> what uh what passes you want to do.
40:08>> Mhm.
40:09>> Cuz some passes like they require you to
40:11get into some sort of entanglement
40:13sometimes.
40:13>> Right. Right. kind of got to give
40:17something to take something
40:19>> pass. But yeah,
40:20>> for sure.
40:21>> That was my biggest takeaway.
40:23>> Yeah, I I agree with that. I felt like I
40:26felt like the exchanges that you won as
40:29the bottom player were super super clean
40:32cuz
40:34like I was working towards something and
40:39in the like in the you created scrambles
40:42that like gave you routes to the other
40:45wind condition like I I was trying to
40:48you know clear your legs out let you get
40:50like to a closed guard or to like a a
40:52fully locked half guard and stuff And
40:54then we get into a little bit of a
40:55scramble and you wrestle up and get
40:56front head or you scramble to the back.
40:58Okay.
40:58>> And you get a seat belt which is really
41:00clean.
41:01>> And then as the top player, you did a
41:03really good job of not letting me get
41:06any uh close connections around your
41:08head and arm with my legs. Like anytime
41:10I tried to like throw up triangles or
41:13try to work for something to control the
41:15upper body, you backed out, moved the
41:17legs out of the way, and started
41:19circling around, which was really good.
41:21which then made me kind of do what you
41:23had to do, too. It's like, well, maybe I
41:24can just create a scramble, try to get
41:26to like a front head position. So, that
41:28was really, really good stuff. Let's do
41:30that game one more time. Uh, and we'll
41:34just keep seeing like what we can come
41:35up with. So, I'm going to work a little
41:38bit more on like, okay, how can I get my
41:41legs a little bit more involved? I think
41:43I got one win
41:46with the legs.
41:48So, and I think I got
41:52three with the head and the arm with my
41:54arms. So, I need to like that's a
41:56highlight for me. Like I got to work on
41:58my my leg stuff a little bit more. So,
42:01uh that's what I'll be working on in the
42:03next game. What about for you?
42:04>> Definitely my uh my guard retention.
42:06Definitely.
42:06>> Okay. Yeah. Yeah.
42:07>> Not letting me get uh half or side
42:10control as much.
42:11>> Okay. Perfect.
42:12>> Awesome.
42:12>> And I kind of settle for half guard. I
42:14have to quit settling for half guard.
42:15And
42:16>> Dude, I feel the same way. I feel the
42:18same way. Half guard's like, you can
42:20catch your breath pretty good in half
42:21guard.
42:22>> Yeah.
42:22>> But sometimes it's like probably not a
42:25good idea,
42:27>> sir.
42:41Oh, you're good, dude.
43:11Huh?
43:44Woo!
44:30Whoa, nice.
44:51Nice.
45:27What was
45:30the
45:48down.
46:12Hey,
46:17>> it's a fun game.
46:18>> Yeah,
46:19>> I like this one.
46:20>> Yeah, it's good.
46:25Yeah, you did really really good on both
46:29top and bottom. Like I felt like
46:35this is really hard for me to get
46:39anything, you know? I'm trying to
46:42remember.
46:44I got one with my legs.
46:48>> The triangle.
46:50>> Yeah, the Yeah, reverse triangle. Yeah,
46:52but I think that's it. I don't think I
46:54won any other exchanges.
46:56>> And as the bottom player, you did a
46:58fantastic job
47:00of scrambling to the back. You scrambled
47:04to the back twice, I think, and then
47:06scrambled to a front head position. Both
47:09of those were really clean like using
47:11the using the wrestle up opportunities
47:13to threaten both the the front head
47:17position as I start defending and
47:19circling away. If you got like a duck
47:20under straight to the back, another one
47:24uh it's kind of like
47:27a little bit I don't remember exactly
47:28how you set it up, but you had one foot
47:32behind my knee, reached up on my hips,
47:34started climbing up my my uh my back.
47:38Really good stuff, man.
47:39>> Yeah. Thank you. What do you recommend
47:40for like or do you think that's a win
47:44condition if I'm trying to pass your
47:45guard and I have both hips? There's a
47:46few times we ended up in that situation.
47:48So what you call that? Like
47:50>> for the sake of this game, the goal is
47:52to really let the bottom player work a
47:54lot.
47:55>> Okay.
47:55>> So,
47:56>> no, if I was on bottom.
47:57>> Oh, if you were on bottom
47:58>> cuz a few times we got in that situation
48:00where
48:00>> Yeah. Yeah.
48:01>> I had the body lock.
48:03>> Yeah.
48:04>> Same thing. Wait till you're in a
48:05dominant position and then
48:07>> Yeah,
48:09I think I think it just depends cuz we
48:10could have changed the rules and made it
48:12like if top player gets a body lock in
48:14any position, game over.
48:15>> I see what you're saying. you know, but
48:17we did we've done so much guard passing
48:19stuff
48:20>> the past few weeks. I wanted to try to
48:22give the bottom player as much
48:24opportunity to work on uh guarded stuff
48:28as possible.
48:29>> So, that's where we have like certain
48:31things like top player can't put both
48:33knees on the ground. Like in a real
48:35match, obviously they put both knees on
48:36the ground sometimes, but
48:38>> uh for the sake of this game, if the top
48:41player can hold a dominant position by
48:44putting both knees on the ground, the
48:46bottom player doesn't get as many
48:47opportunities to work. So like how we
48:50can progress this is next time it's
48:52like, okay, we've done a lot of stuff
48:54>> working to get to close connections on
48:57the hip, close connections on the head
48:59and the arm without the b the top player
49:02putting both knees on the ground. So now
49:04let's start with top player, both knees
49:06on the ground, okay? And and try to work
49:08on elevating and work on like
49:10threatening elevations and they settle
49:12their weight down, snapping their head
49:14down and wrestling up to a front head
49:15position and kind of going from there.
49:17>> So it's not like
49:22I don't want to say that there's ever
49:23like a perfect game per se and I'm I'm
49:26still so new learning all this stuff
49:28like the constraint approach and making
49:30these kinds of games for skill
49:32development. But in my head, I think
49:34like when I was the bottom player doing
49:38the guard passing games, I didn't get as
49:40much work on this particular thing. So,
49:43how can we change the rules just a
49:45little bit so that way the bottom player
49:46has more opportunity to build that skill
49:48>> versus everyone gets really really good
49:50at passing and no one's guard gets
49:52better, you know?
49:53>> Oh, yeah.
49:54>> So,
49:54>> no, that makes sense. That makes sense.
49:56>> Yeah, for sure. For sure. Uh, you we got
49:59time for I got time for probably one
50:01more. Do you want to do
50:02>> um is there anything in particular you
50:04want to work on? Any specific
50:06>> positions, submissions?
50:07>> Like you said, just the guarded stuff.
50:09So, whatever you got, bro. Yeah. Oh,
50:10yeah. Let's do it.
50:11>> Let's do um
50:16Oh, let's just do it again. Do the same
50:18game again. Go from there.
50:20>> Let's do it.
51:16Oh, there you go.
51:39Woo! Great work.
52:11There it is.
52:18Nice speed.
53:34Come
53:58on, man. Thank you, man. It's a great
54:01job. Thank you.

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