When you go for the Old School to sweep your opponent and you cannot reach his foot, you may use the Electric Chair to complete the sweep and submission .

If you manage to base out on your right knee and your opponent counters by balancing and pushing his weight down on you. the Half and Twist is the ideal sweep.

1. Establish the lock down and the double under hooks
2. Post on your right arm to get to your knees while keeping your under-hook nice and deep around your opponent’s body
3. Once you base our on your knees and establish a tight body lock, try to tackle your opponent to the mat
4. As your opponent tries to balance himself and pushes his weight back into you, sneak your right foot to the outside of your opponent’s right knee.

The half half sweep is combination of old school and Twist Back sweeps. The sweep is set up exactly as old school but without grabbing your opponent feet. Instead you are using the power of double under hooks to tackle your opponent over. As in any other sweep, the double under hooks are the key to this sweep.

1. Establish the lock down with double under hooks
2. Post your right elbow on the ground so you can get on your knees
3. While keeping your left hook deep around your opponent’s body, base out on your right knee
4. Circle out to your left, stand up and quickly reestablish the double under hook body lock
5. Complete the sweep by squeezing the body lock to pull your opponent’s wait toward yours while driving your upper body into his and then move to side control.

If you cannot manage to get the Old School sweep and your opponent base is too low to be countered with Plan B, The Twist Back sweep is a good alternative because you don’t have to release your under hooks and you’re still using your opponent’s weight to your advantage.

1. Establish the Lock down and double under hooks.
2. Release the lock down and bring your left foot up to your opponent’s ankle
3. Place the right leg under your opponent’s right leg, hooking it under his knee.
4. Using your right leg, push up on your opponent’s knee while using the left leg to pull his ankle down to the mat, and use the double hooks to power your opponent over.
5. As you sweep your opponent over, keep your right leg high to control his right leg and prevent a last minute scramble

Although Old School works most of the time, it could be easily countered. If your opponent overhooks your left hand and throws all his weight into you by posting on his left leg, it makes it impossible for you to get up to your knees and grab his foot.

By securing the lockdown and double under hooks, you make it very difficult for your opponent to pass your half guard. From there you can go to the sweep. Old School sweep – invented by Eddie Bravo – works on a wide rage of opponents.

This is a good demo of old school sweep

As you complete the sweep, make sure you make the transition into the side control and pin your weight on your opponent to avoid a scramble.

The half guard is the most important position in Jiu Jitsu. When your opponent has you trapped in the side or full mount, the half guard is always one step away, by hooking one your opponent’s legs, you can regain control of the fight.

Most grapplers prefer the full guard, but it’s often difficult to trap your opponent between both your legs. It’s much easier to pull half guard and trap just one of your opponent legs. As for your opponents they think they are working on freeing the one trapped leg to obtain the side control or the mount and finish with a submission.
To help control your opponent while controlling one of his legs, use the double under hooks to gain control of your opponent’s upper body.

Mastering the half guard allows you to be more aggressive in the mount or side mount as you are confident to be able to fight on your back once you are reversed and placed on your back.

This is the theory of the half guard by Eddie Bravo

The Lockdown

The higher you lock up your opponent’s leg, the more pressure, you’ll put on his calf muscle. After securing one your opponent’s leg, you can start focusing on getting the double under hooks.

By stretching your opponent trapped leg, you will be able to start pummeling to secure double under hooks. To secure the double under hooks use the gable grip.

In this pushup you will literally fly in the air right after pushup. You will need load of thrust to do this one

This pushup is a combination of pushup, explosion and slapping the hips

There are many diet gurus offering too many diets. Every day, another genius declares another food the latest ‘superfood’.
In this article, we will have a look at a few basics that should apply to everybody who wants to eat well – regardless of what we are trying to achieve.

Why should I care about what I eat?

Human body is like a machine. It needs fuel in order to function property. Give it the right fuel and you will have the energy to exercise hard, and the raw materials to build lean muscles. All the gym training is useless unless it’s backed by proper nutrition.
By eating well, you will feel happier and more alert.

Calories in vs calories out

There are many reasons why your body gets fatter and thinner or more muscular, but the main reason is calories intake. If you eat more of them than  you burn off through activity, you put on weight. Eat fewer calories than you burn and you will lose weight – it’s that simple. Look to this before you start blaming your metabolism and underactive thyroid.

How many calories do I need?

Even at rest your body is constantly burning calories  to keep your blood  pumping, your brain sharp and your lungs breathing, so you need to take enough food in to keep you body functioning well in everyday life.

The exact number of calories  each person needs  depends  on their size, lifestyle and genetic makeup.

Roughly,  an average man with a sedentary job, who weighs around 75kg and does 30 minutes of moderate exercise each day,  needs around 2500 calories a day.

Go as natural as possible

If people weren’t eating it 1000 years ago, then avoid it, now.  Cook you meal from scratch rather than from a packet and opt for fresh meat, fish and vegetables.  Processed foods such as cakes, pies and ready meals  tend to be high on calories, full of salt and additives, and low on nutrients.  They contain transfats, which  the body cannot digest property, leading to high cholesterol and clogged arteries.

Get plenty of variety

Your body  requires a huge number of vitamins and minerals  to stay healthy. If you eat a limited diet, you risk being too tired to train or becoming ill. That’s why you need  to eat as wide as a range of foods as possible – especially when  it comes to fruit and vegetables.  Some researches suggest eating more than five portions of fruit and vegetables a day to  ensure we  get enough of cancer-fighting antioxidants, gut-satisfying fibre and the vitamins and minerals needed to keep the body fit and healthy.

Drink enough water

Humans can survive several weeks without food but  only few days without water. Your body can’t store water  in the same way it can food, so you need  a constant supply to replenish the fluid you lose through sweating and toilet stops. The average person loses around one litre of fluid for every hour of exercise, and that can have detrimental effect on your health and performance.

Try to drink at least six to eight glasses of water every day, but more if you are exercising or when it’s hot. A good indicator of how much water  you need is to  weight yourself before and after exercise.  For every 1kg lost drink 1.5 litre to replenish fluids. You should also get in the habit of sipping water throughout the day. If you feel thirsty then you’re probably already dehydrated.

This core exercise looks simple, but it could be challenging if you maintain your back flat during the whole movement.

The dead lift is the oldest strength training exercise in existence. Dead lifting works virtually every muscle in your body with more emphasis on posterior chain muscles. Dead lifting forces you to use every muscle in your body to take the bar from floor to waist height.

It’s all about picking something up, putting it down and picking it up again. Thought it seems simple, the lift has several technical aspects you will need t master to make progress. By learning to use your body’s natural leverages and finding your groove, you will be able to lift heavier weights and prevent injuries.

Dead lifting proper techniques starts with your stance. To find yours perform a standing vertical jump, noting the width of your feet at the start. Your toes should be pointed out slightly. From there descent into a half squat with the barbell which sits over the centers of your feet, touching your chins and your arms should be fully extended. Every rep should be done as fast and explosively as possible – including warm-up sets.

With every rep, focus on on pushing your heels through the ground while making sure your hips don’t rise faster than your shoulders. Keeping your hips down will prevent your legs from locking before your hips – a mistake that will take away significant amounts of power and leaver your hamstrings and lower back vulnerable to injury.

To improve your deadlift, you should also perform a series of accessory squat variations, shrugs, barbell rows, planks, barbell side bends, and weighted chin ups will allow your lift heavier weights.

• Pull with your hips – not your arms
• Maintain fill extension in your elbows throughout your range of motion
• Lower the bar in a mirror image of how you raised it
• Extend your back – don’t round it
• Squeeze your glutes tightly to prevent pulling with your lower back
• Push through your heels
• Position your hands slightly outside your thighs
• The middle of your foot should be directly under the bar, with your shins touching the bar
• Your shoulder blades should be over the bar, with your shoulders in front of it

Stiff-Legged Deadlift

Sumo Deadlift

Thick Bar Jefferson Deadlift

The back should be straight – not as in this video. I didn’t find better videos

Trap Bar Deadlift

Breakfast

• Oats ( 30 g) + skimmed milk or honey or water ( I don’t prefer honey as it’s just sugar)or wholemeal brown bread + 2 eggs or peanut butter
• If you don’t drink milk you have to take calcium supplement
• If you won’t be eating much fruit and vegs, get one multi-vitamin supplement

Snack Options

• One Banana , one apple,  one carrot,  one oatcake or handful of nuts and seeds ( almonds , Brazil nuts…) – just a handful ( no more than 30 gr) . Nuts are almost 50% fat , but it’s good fat
• Cottage cheese – it’s full of protein and almost fat free – very popular with bodybuilders who want to  get enough protein ( 14g in 100 g)

Lunch + Afternoon

• Tortilla wrap + salad ( spinach, tomato and lettuce) with chicken, tuna or salmon or beef + olive oil
• If it’s a pre training meal, have some wholemeal bread, rice or pasta . It you are not training there in no need to load yourself with extra cabs that you won’t burn
• You may get some while bread, rice or pasta if you need quick energy, 30 min before the training session. White stuff sustains you for a short period while wholemeal can sustain you for up to 8 hrs while releasing energy slowly.
• Smoothie or low-fat & low sugar yogurt
• Cottage cheese (100g)
• Green tea is a good antioxidant but you have to drink it without sugar ( bags one don’t taste bitter)

Post-training recovery meal

This meal is as important as breakfast. In the 30 min after training, you need to repair your muscle cells and replace the depleted glycogen (broken sugar inside muscles and kidney). So you need protein supplement ( mix of 25 gr of protein and some glucose sugar) .

Dinner

get some protein intake especially it you’ve have trained – chicken – Tuna , sardine or Salmon + brown rice and any wholemeal . Protein found in lentil, chick peas, etc are as good but they are not complete protein( they lack some amino acids) -Salmon and sardine (oily fish) are the best as it has some necessary omega fats

Buy the frozen one – not canned seafood

After dinner snack

After your dinner if you need to eat more, you should only eat fruits: apple or carrot . Any carbs you eat is not needed at this stage. You can also get some blackberries and all sorts of cherries or dried fruits

Facts

The Squat is the king of all exercises. It’s the most effective exercise you can do in the gym or outdoors. You don’t have to use a barbell and weights to squat. You can use sandbags, kettle bells, kegs and even you training partner’s body weight.

Back Squat

• Keep your chest as high as possible throughout the exercise. You should be able to read the logo on your shirt in the mirror.
• Squeeze your shoulder blades together to bunch up your traps and create a “shell” for the bar.
• Keep you back tight and flat
• Start the movement by pushing your hips directly back as if to sit down on a chair
• Don’t let your knees pass your toes on the descent and turn inwards at any point
• Keep your head level at the start with eyes focused forward.
• Squeeze the bar tightly in an overhand grip with your hands enough apart to control the bar but narrow enough to create the shelf with your traps
• Your elbows should point at the floor, directly under the bar
• Push your abs out by taking a big breath and flex them as if you are bracing yourself to take a punch
• Your feet should be wider than your shoulder width with toes pointed slightly outwards. Keep your weight primarily on your heels

Place a kettlebell between your feet. Bend your knees and push your butt back. Look straight ahead and swing the kettlebell back between your legs and then reverse the direction and drive the kettlebell through your hips . As the kettlebell rises to your shoulder open your hand through straight overhead.

Breathe in as you drive the kettlebell up and out as you swing it between your legs.

One-arm Kettlebell Jerk

Clean the kettlebell to your shoulder; squat down few inches and reverse the motion rapidly. Right after the initial push, squat once more to get under the kettlebell and once the kettlebell is loclked out , stand upright and complete the exercise.

Squat slightly – not too far.
Breathe in as you lower the weight and out as you jerk the kettlebell overhead.
Look straight at all times.
Flex your core and but as you lower the kettlebell

Two-arm Kettlebell Jerk

One-arm Kettlebell Push Press

Clean a kettlebell to your shoulder; squat down few inches; and then use your legs to drive the kettlebell overhead to end up with locked out kettlebell. Lower the weight to your shoulder and repeat.

Breathe in as your lower your kettlebell and out as you push press the kettlebell.

Look straight ahead at all times.

Brace your core and butt as you lower the kettlebell.

Slightly squat – not too far.

Double Ketttle Push Press

Squat comfortably and, push your butt out and keep your back flat . Pick up a kettlebell and pass it to other hand between your legs. Repeat and alternate . You should feel the pressure in your hamstrings and feel well fixed on the floor.

At each pass brace your core and turn to the direction you are passing the kettlebell to.

You can either stay in squat position or stand up after each pass as in this video

Kettlebell Turkish Lunge Style Get-up

Lie on your back and floor press a kettle bell . Use the other arm to assist you drive forward to the lunge position while keeping the kettlebell locked out. Slowly stand up and then reverse the motion back to starting position. Repeat.

Make sure you keep the kettlebell locked on your way up and down.

Brace your abs and core to drive off the floor into the lunge position.

Keep looking at the kettlebell at all times

Breathe in in your way up and out in your way back.

Kettlebell Turkish Squat Get-up

Lie on your back and floor press a kettlebell to top position. While keeping the kettlebell locked out, pivot to the opposite side and use the other arm to assist you drive forward to the bottom position of an overhead squat. Keep looking at the kettlebell and standup slowly and with control. Reverse the motion back to starting position and repeat.

Kettlebell Windmill

Clean and press one kettlebell overhead. As you lock out the kettlebell , push your hips in the direction of the locked out kettlebell . Turn your feet out at a forty-five degrees angle from the kettlebell side. Lower yourself till you touch the floor in the opposite direction. Pause for a second and go back then reverse the motion back to starting position.

Keep looking at the kettlebell on your way up and down.

Push your butt out to the side as if you are trying to sit down.

You may also make this exercise a bit harder by placing and keeping the non-working arm behind your back.

Do up to five reps for each side.

Double Kettlebell Windmills

The same as in above One kettlebell windmill, lower yourself until you can pick up the other kettlebell placed next to your front foot. Pause for a second and reverse the motion back to starting position.

Do up to three reps for each side.

Keep looking at the kettlebell on your way up and down.

Font One/Two Kettle bell Squat

Clean the kettle bell (s) to your shoulder, stand comfortable and squat down . Push your butt out on your way down. Look straight ahead all the time. Squat as low as you can and pause at the bottom for awhile. Get up and repeat.

Breathe in on your way down.

Brace your core on your way up.

One Arm Overhead Kettlebell Squat

Clean and press the kettlebell with one arm. Look straight ahead and keep the kettlebell locked out overhead. Push your butt out on your way down and reach as low as possible. Pause for a second and rise back to standing position. Repeat for many time and switch arms.

Breathe in as you squat down then hold your breath while getting up.

Look straight ahead and brace your core and keep the kettlebell locked out at all times.

One-leg Kettlebell Squat

You should master the one-leg squat without weight before trying this exercise.

Pick up a kettlebell with two hands and hold it tight like a steering wheel. Hold one leg off the floor, as high as possible in L position and use the other one to squat. Keep the kettlebell above your feet at all time. Hold the bottom position for a second. Repeat and alternate.

One-arm Kettlebell Row

While keeping the back flat and parallel to the floor, place a kettlebell to the side of your left or right foot and rest your arm on the opposite leg. Pull the kettle bell of the floor to your stomach and flex your lat on the way up.

Breathe in as you lift and out as you lower the kettle bell.

Pull the kettle bell back rather than straight up.

Two-arm Kettlebell Row

Bend your knees slightly and place two kettle bells between your feet . Push your butt back . Pull the two kettle bells to your stomach. Lower and repeat.

Pull the kettle bells to your stomach – rather than straight up.

Look straight ahead.

Keep the back flat.

Brace your core for added stability.

Alternating Kettlebell Row

In this variation, bend your knees slightly and push your butt back. Grab both kettle bells and pull one of them right to the stomach and hold it there for one second. Alternate and repeat.

While pulling one kettle bell, push the other one in the opposite direction.

Brace your core for added stability.

Renegade Kettlebell Row

Get in a pushup position with your back straight, holding two kettle bells less than your shoulder width. Push one kettle bell into the floor and pull the other one and hold it up for one second. Alternate and repeat.

Brace your core and butt for added stability.

One-arm Kettlebell Military Press To The Side

Clean a kettlebell to your shoulder and while you are looking at the kettlebell, press it up till it is locked out overhead. Lower back the kettlebell with control and repeat.

While pressing the weight, try to hold your breath and keep looking at the kettlebell during the whole exercise.

Stabilize yourself by bracing your core as you press the weight.

One-arm Kettlebell Press Looking Forward

While pressing the kettlebell look straight ahead – not up or down. On your way up press the kettlebell behind your head and lean forward slightly for a stronger lockout.

One-arm Kettlebell Para Press

In this variation, clean the kettlebell out to your shoulder. Press the kettlebell overhead and lower it back to your shoulder.

Seated One-arm Kettlebell Military Press

Sit on the floor and spread your legs. Clean one kettlebell up till it’s locked out overhead.

The Russian Kettlebell Sots Press

Clean the kettlebell and go down in a full squat. From the squat position, press the kettlebell up till it’s locked out overhead. You may also use two kettlebells.

Two-arm Kettlebell Military Press

Clean two kettlebells to your shoulder and then press them up and out. As they pass your head, lean into the weights to end up with the kettlebells behind your head.

Alternating Kettlebell Military Press

Clean two kettlebells to your shoulder and hold them in top position. Press one while holding the other kettlebell stationary. Alternate and repeat

Kettlebell See Saw Press

Clean both kettlebells to your shoulder and hold them at top position. Lean to one side and press one kettlebell. Lower the pressed kettlebell, lean to the opposite side and alternate and repeat.

Press the kettlebells as rapidly as possible with a controlled form.

Alternating Hang Kettlebell Clean and Press

Stand upright with two kettlebells. Swing one kettlebell back and clean it your shoulder and press it overhead. Lower the pressed kettlebell to the hang position and alternate and repeat.

Kettlebell Floor Press

Lie on the floor and push one or two kettlebells straight up toward the ceiling. Lower the kettlebell(s) to the floor and repeat. When you are pushing the kettlebells up, you should be feeling as if you are pushing yourself through the floor.

Extended Range One-arm / Two arms Kettlebell Floor Press

This is the same as the floor press but in this variation, your turn and pivot with one leg to increase the range of motion. Do the same using two kettlebells .

Kettlebell Bent Press

Clean a kettlebell with one arm and push your hips in the direction of the cleaned kettlebell. Turn your feet at a forty-five degrees angle from the arm with the kettlebell. While you are sitting back and lowering yourself , brace your core and move your body away from the kettlebell. Continue to bend till your arm and kettlebell are locked out.

Keep looking at the kettlebell on your way up and down.

Push your butt out as if you are trying to sit down.

learn how to do this exercise in a good form then go for more reps.

In this exercise, you are not pressing the kettlebell; you are bracing you core and holding it in a fixed position and moving away from the kettlebell.

Kettlebell bent press is more like an extension rather than a press

Kettlebell Side Press

Clean the kettlebell with one arm and push your hips in the direction of cleaned kettlebell. Turn your feet out at forty-five degrees angle from the arm with the kettlebell . As you are sitting back and lowering yourself , press the kettlebell at the same time and continue to bend to the side untill the kettlebell is locked out.

Keep looking at the kettlebell up on your way up and down.

Push your butt back as if you are trying to sit down.

Do up to the reps for each side.

Brace your core for added stability.

Waiter’s Kettlebell Walk

Clean and press a kettlebell, lock your arm back and keep walking. Use this exercise as finisher at the end of a sesssion, along with farmer’s walk.

You may also use two kettlebells as in this video

The same as the two ketllebells clean, start with two kettlebells between your feet. You butt pushed back and looking straight ahead. Clean on kettlebell to the shoulder while holding the other kettlebell. Alternate and repeat.

Each rep should start with both kettlebells on the floor

Breathe in as you clean and out as you lower down to start position.