Roll With The Pro... September: Heel Hook

What is a Heel Hook???

a leg lock affecting multiple joints, is applied by twisting the foot, which applies force on the ankle and knee. The heel hook can cause severe injury, especially to the knee ligaments. ...

www.fightmagazine.com/mma-glossary/

A submission in which the heel of the foot is caught and turned causing the knee to twist. Due to potentially serious damage that can be done to the knee, this submission is often banned in sparring and competition.
www.ironlionjiujitsu.com/bjj-terminology-theory/

Please practice this move with extreme caution. Know your partner and the limits that exist between you. 

Enjoy!

 Gladiator demonstrates this technique starting from the standing clinch position.  In BJJ there are many ways to engage an opponent so please use this article as a guide and not as a strict process for obtaining the final submission...

April: Roll With The Pro “ Building that sweet takedown “

As you might be aware MMA is anything if not unpredictable.  Take a matchup between two strikers.  After showing their abilities aren’t going to win them anything, but a drawn out battle, who has the edge?  Luckily you do because in this latest edition of R.W.A.P. we’ll be showing you that critical edge over an opponent.

Roll With The Pro: Gorilla Grip

This month we begin working on our grip. Defeating Muscle Pump is our goal with these few exercises.
Equipment recommended for this circuit are:
*Truck Tire
*(2) 4lb sledge hammers
*Climbing rope no smaller than 3"dia
*(2) Barbell plates whatever weight you are comfortable with
*51 lb Kettle Bell
*5ft of 3"dia rope
*BJJ Gi

This is a circuit training and should be done three times in one session.

Roll With The Pro... February: Exercises for a Stronger Guard

This month's roll with a pro is a little bit more advanced in the way that you will need a few items and a little help from a friend to complete the circuit.
Thanks to Gabriel "Gladiator" Santos and Jeremy Ross of Gabriel Gladiator BJJ and American Mixed Martial  Arts Academy in East Longmeadow.

Equipment:
500lb Tractor Tire
Medium Stability Ball
35lb Plate
Belt from a Gi
Resistance bands secured at one end to a stationary object and a waist belt on the other.
Pilates resistance bands (these usually are colored according to resistance value and are flat not tubular)
A training partner at least as big as you but not smaller.

Escercises:
1) Get your tire up on the treads with the spotter on the opposite side of the opening.  Assume a prone position, lifting your legs while on your back place your feet on the surface of the tire about half way up.  At this point communicate to your partner that you can begin bearing some weight and while the tire is tipped over begin stepping up the tire wall until you are at the outside edge.  Your spotter should stay close by as you take the weight of the tire on your legs and lower back.  Lower your knees to your chest and press the tire back to a 45 degree angle.  Do this 4 times for 12 reps.

Roll With The Pro... January: Gladiator's take on Muscle Recovery.

Cryotherapy for Fighters
Photo courtesy of Antonio Rodrigo Nogueira

Water and ice. It sounds simple, but experts testify that cryotherapy is beneficial for fighters. Cryotherapy means "cold therapy." Any use of an ice or cold substance to the body as a therapeutic application resulting in removal of body heat and, through it, reducing tissue temperature is cryotherapy.

Roll With The Pro: Brutal Ground and Pound

By Gabriel “Gladiator” Santos
BJJ Black Belt/ Judo Brown Belt/ MMA Professional Fighter
With this work out, you will greatly improve your “Ground ‘n’ Pound” game.

Necessary equipment:
· MMA Gloves
· Bag on the mat
· Pads
· A work out partner
Warm up:
· Stretches – 5 minutes
· Jump rope – 10 minutes
Work out:
· 3 x 5 minute rounds (Rest for 30 seconds between each round.)
These 30 seconds of rest will improve your recovery time in the fight.

Cool down (After work out):
· Jump rope – 5 minutes
This prevents muscle fatigue and soreness.
· Stretches – 2-3 minutes
Total training = 45 minutes