NEWS

  • Exercise 3 – Team Quest’s Grappling Circuit

    By synergymma | In News | on March 1, 2007

    Team Quest’s Grappling Circuit 8 Reps, 6 Sets, 60 Seconds Rest between sets. Bent Over Rows Upright Rows Military Press Good Morning Split Squat (Left/Right) Squat and Push Press Straight Legged Dead Lift

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  • Article 3 – What is Jiu-Jitsu?

    By synergymma | In News | on March 1, 2007

    What is Jiu-Jitsu?“Brazilian Jiu-Jitsu (BJJ) is a martial art and combat sport that focuses on grappling and especially ground fighting with the goal of gaining a dominant position from which to force an attacker to submit. The system developed from a modified version of pre-World War II Judo including some techniques from Japanese Jujutsu and […]

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  • Technique 2 – The Anaconda Choke

    By synergymma | In News | on January 4, 2007

    The Anaconda ChokeWhether you know it as the Anaconda Choke, Nog Choke, Gator Roll or the Rolling Arm Triangle Choke, this technique has become popular due to Antonio Rodrigo “Minotauro” Nogueira’s success with it in PRIDE Fighting Championship. He submitted Hirotaka Yokoi with it in PRIDE-Total Elimination 2004, and Heath Herring in PRIDE-Critical Countdown 2004. […]

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  • Principle 2 – Adapting

    By synergymma | In News | on January 2, 2007

    AdaptingAlways adapt to your opponent. Do not force your way. Take what your opponent gives you, do not fixate yourself on one move. “You must be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within […]

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  • Exercise 2 – The Interval Challenge

    By synergymma | In News | on January 2, 2007

    The Interval ChallengeComplete four circuits consisting of the following: 12 Burpees 24 Pushups 36 Bodyweight Squats 400-Meter Run The Interval Challenge Part II You can incorporate variety into the challenge by reducing the interval distance from 400-meters to 200-meters. The workout below requires six complete circuits. The 200-meter intervals should be performed at near-sprint speeds. […]

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  • Article 2 – The Endless Journey

    By synergymma | In News | on January 2, 2007

    The Endless Journey How to Progress Efficiently Through the Gracie Jiu-Jitsu Belt SystemBy Kid Peligro and Rodrigo Gracie(This is an excerpt from Kid Peligro’s and Rodrigo Gracie’s book: The Path to the Black Belt.) White through purple belt is the most important period of time for a student, because this is when he is developing […]

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  • Technique 1 – The Spider Guard

    By synergymma | In News | on December 8, 2006

    The Spider GuardThe spider guard is most effectively used by grabbing the sleeves of the gi, but it can be just as effective when used by grabbing any clothing or even bare against the body. It is used for reversals and to set up joint locks or choke holds. Your opponent is controlled by using […]

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  • Principle 1 – Position Over Submission

    By synergymma | In News | on November 19, 2006

    Position Over Submission When attempting a submission, always abort the submission attempt themoment you are losing good position. Without good position, there is nosubmission. Always maintain good control and position over your opponentduring a submission attempt.

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  • Exercise 1 – Tabata Intervals

    By synergymma | In News | on November 19, 2006

    Tabata Intervals Tabata Intervals is a High Intensity Interval Training (HIIT) method that has been proven to greatly improve your aerobic & anaerobic fitness performance level. Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes), and you […]

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  • Article 1 – The Mental Predator

    By synergymma | In News | on November 19, 2006

    The Mental Predator Over the last number of years, my training has focused on a number of different areas. As I continue to grow as a trainer, the art form of the training that I deliver evolves. In the beginning, I was solely concerned with the strength and speed of my MMA athletes. When my […]

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