Ronnie "The Big Filipino" Castro
Ronnie "The Big Filipino" Castro
  • Home
  • Training Log
  • Blog
  • Sponsors and Affiliates

9/2/13 Legend BJJ Tournament Training - Day 18 | Master's Worlds Training Day 1

9/2/2013

0 Comments

 
Today, I worked out twice, since I didn't get to train this weekend. I had a baby shower on Saturday, along with homework and going to the LA Times Taste event in the evening. Yesterday, I was not feeling well, so I rested the whole day. I'm not sure what I ate, drank, or combination of each that put me out, but I did have a great time at the event. My first workout was at the 24 Hour Fitness gym in Chino Hills.

Warm Up:

Superset: Squats + Band Pull Aparts with Mini Bands- 135lbs, 225lbs, 315lbs + Mini Bands- 10 reps each

Workout:

Squats- 405lbs and 495lbs- 2 reps- Beltless, 585lbs- 1 rep- Belt and Knee Sleeves, and 635lbs- 2 reps- Belt and Knee Sleeves
Hammer Strength Incline Press Machine- 90lbs, 180lbs, 270lbs, 360lbs- 10 reps, 2 sets- 450lbs- 2 reps, and 2 sets- 360lbs- 10 reps
Bodyweight Pull Ups (285lbs)- 3 sets- 10 reps
Hammer Strength Pull Down Machine (Supinated Grip)- Went up to 2 sets- 330lbs- 6 reps
Plyometric Squats (Touching Back Board on Basketball Court)- 3 sets- 10 reps
Jump Step Two Hands Touching the Rim- 2 sets- 1 rep
Full Court Sprints- 4 sets
Core Work- 5 minutes
Foam Roll- 5 minutes

My second workout was at the Ralph Gracie Chino Hills gym. I was there for the open mat. I got to roll with purple and blue belts. I think each round was for 6 minutes. I got several rolls in. Then, I got to stretch for 5 minutes, since I was sore from my previous workout. Man, it was hot today and I was sweating a lot. 

My rolls today were pretty much loose and free roll in the most part. I tried to work the samurai roll from half guard a lot and work on my arm bar and RNC defense. When I got to roll with one of the purple belts, I was playing defense the whole time. I came out injured free and made some new friends.

I got to speak with one of their black belts today, Professor Gabriel Costa. He gave me some tips on competing and rolling with heavyweights. He even showed me an arm drag takedown that I should work on. He shared a lot of good information. This school is really nice and would recommend anyone in the area to go. No ego, good students, good atmosphere, and great instruction over here.

When I was here on Saturday, I got to see their other Black Belt, Greg Rivera, teach a NoGi class. I didn't participate, but I did take notes. He went over a back take to an arm triangle transition. He finished the arm triangle with chest pressure, instead of the arm squeeze. The second lesson that he went over was a half guard pass transition to a darce or anaconda choke set up. I learned a lot by watching and I will try these moves the next time that I roll.

Overall, I'm getting stronger and my timing is coming back a little bit. My ribs are feeling a lot better. I need to roll more before the Legend BJJ Tournament, since it's a tune up tournament that I'll be going to before Master's Worlds. I'll be incorporating more plyometrics into my workout, since I'm 5 weeks away from Master's Worlds and I'm working on being more explosive. I want to make sure that I peak properly, so I'm incorporating the strength and conditioning now, since I've build my base further in my strength and power.
0 Comments



Leave a Reply.

    Picture

    Author

    Ronnie Castro is a Big Filipino Strongman, Powerlifter, Muay Thai, BJJ, and MMA practitioner, computer geek that reads manga and watches anime while saving the world, bringing back sexy, and eating like a madman at a buffet, one day at a time..

    Picture

    Archives

    May 2018
    April 2018
    March 2018
    October 2017
    May 2016
    January 2016
    April 2015
    March 2015
    January 2015
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.