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Some recent things that caught my fancy, you might like
too.
 
24 Free Downloads from Gun Digest 
Ammo, ballistics, concealed carry – probably something here you can download and read during football games over the holidays.  Found HERE
 

 
 
A Roadmap for BJJ by Stephan Kesting
Being a non-grappler (at this time), I found the concept of “positional hierarchy” very interesting.  Can’t say that I’ve seen it laid out like that before, maybe I just
haven’t been actively studying it enough.  Found HERE 
 
 
Jason C. Brown, Top 5 KB for BJJ
Love Jason’s materials and approach to KBs, movement, and BJJ.   My favorite on this list is the “Gorilla Cleans” or alternating DB KB cleans.   These are a go-to exercise when you want to put the hurtin’ on.   YouTube video HERE

Infographic – Why grains are really the bane of a healthy existence 
With the increase in gluten-free interest in our household, and a general feeling that people have been brainwashed into a high carb diet for no good reason, I thought this infographic was cool.
 
8 Sprints 
Because it can never hurt to have another Sprint workout to try.  Found HERE


 
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Why not start the week with some combat tips from the indomitable Captain Kirk?  The kids and I have been watching some of the original Star Trek episodes (the only ones worth watching) on Netflix, have to admit they’re even better than when I watched them as a kid growing up.  
 
I mentioned a few weeks ago that I was starting to incorporate some sprints into my training.  Unfortunately I’ve been sidelined for the past 2 weeks with a back issue, so I haven’t had a chance to try out this Jen Sinkler workout, but it’s on my list of things to do.  I also like the general Sprint tips/pointers from Eric Cressey.  Check it out. 



 
Do you like to run?  I hate to run and my knees hate to run. Currently my cardio work consists of KB swings and Concept2 rowing intervals.  But a Martin Rooney seminar at the Perform Better Summit in Providence got me to thinking.  Martin’s emphasis was not so much on running as it was on sprinting, and the subsequent conditioning benefits that sprinting provides.  So I’ve been more aware than usual about articles and research on the benefits of sprinting.

An article in the September 2011 Journal of Strength & Conditioning Research discussed the addition of sprint-interval training (SIT) to wrestling training.  The 
authors (Farzad, Gharakhanlou, et. al.) worked with 14 freestyle wrestlers with national or provincial ranking at a University in Tehran. Wrestlers, like other athletes, are often looking for ways to increase their level of fitness in a short period of time.  By using a relatively simple SIT protocol, the athletes were able to increase both aerobic and anaerobic performance over a 4 week period.  
 
What did they do?  Two SIT sessions per week (in addition to their wrestling training,
weight training, & plyometrics) which consisted of “…a 10-minute warm-up, followed by sets (3-6) of 6x35m sprints with 3 minutes of rest between sets and then a 10-minute cool-down period.”  There was a 10 second recovery between each sprint. Now that seems very feasible.  It’s low volume, but effective, and could be incorporated several times during a training cycle, in conjunction with skill training and weight training.    

Running? Still not interested.  But as much as I hate to consider it, it looks like sprinting should be added to my routine.