Baillie's Practice

[Russell Baillie]

Just thought I'd get started in recording my journals online instead of the mass mountains of paper which I have to ascend each time I wish to look for my progress to date, what better place to start than with the knuckledragger forum!

I have been off of training for a long time due to multiple injuries which were brought about by grappling with an opponent almost twice my bodyweight! lesson to all us little guys out there - don't pick fights you can't handle ;)

Ok where to start ?

Height 6ft ish (yes that "ish" is very important to me)
Weight 170 lbs
Bf % 9

Am session (1st October 03)

3 * 6 minute rounds of rope work
1 minute sophisticated burpee's between rounds!

5*3 minute rounds on heavy bag
1 minute rest periods focussing on normalising breathing

5*5 hanging sit-ups with 30 lb medball

5 minutes vibration drills

After completing and article I headed for a sauna 15 minutes later I was feeling incredible although noticed alot of residual tension being stored in my hips particularly in the left - decided to work on some infinities for that region and also a drill very similar to the one which Scott posted a small video clip of, this helped greatly and as I was feeling quite relaxed and loose I went for a swim - just ten lengths to get my feet wet so to speak - working on relaxing as much as possible within the water - really felt and heard the grinding of my left hip so taking note of another knuckledraggers experiment I worked on treading water using infinities. After another quick sauna, 5 mins and a couple of minutes in a cold shower I'm feeling great!

I can't weight - cheesy pun intended, for my weights session this evening.

Currently I am only playing around whilst I finalise my training programme for the coming months which is to begin on Monday the 6th.

Kindest Regards
Coach Baillie

[Russell Baillie]

Had no real plans or structure to this session tonight as I was just filling in time before I went to coach my athletics, thought I'd play around with some idea's and see how they turned out!

Warmed up with some "pre practice preparation" drills for approximately 15 minutes.

then

Power clean empty bar 15 reps
Overhead squat empty bar 15 reps
Chinups 15 reps

Power Clean 6 sets 3 reps 60%
rest periods were 1.5 minutes of muscle shake outs

Deadlift 5*5 (350 lbs) don't have a clue as to what my max is anymore but this felt about right as it was taxing but not overly so.

Chinups alternating sets of 5 nonweighted circular chinups and 5 weighted (44lb).

Overhead press 4 sets 8 reps 135 lbs

Nice short little session but my ribs are still giving me jip hence the dramatic drop in my poundage's! Should be back to my old self within a few weeks!

I was particularly pleased with my circular chinups as these made quite a change form my regular methods - just tinkering and addressing some personal weakness' but I feel that I could get a small article that may be of interest out of this one exercise and the exercises that it has created in my minds eye - now to see if it is possible to carry them out!

Kindest Regards
Coach Baillie

[Russell Baillie]

Early am work - was simply a session of Body flow movements creating some interesting variations of movements which I feel address my own specific needs and desires at this present moment in time. I shall be sharing a few of these in an upcoming article - hopefully to be published within Circular Strength Mag.

Followed this up with some very light shadow grappling and boxing

Total session time lasted 1 hour

PM session

2.5 hours sambo training

After a substantial warm up of dynamic movements, specific grappling drills, a game of grappling rugby with a 15 lb med ball and very very light sparring about 30 % max effort we began the main session.

Worked with standing techniques various throws and takedowns! transitioning to the ground , then ground work itself! Very light sparring followed with stand up and ground and both being worked completely equally.

A warm down of vibration drill some gentle joint mobility work and stretching and we were done

I must admit that some of the movements were less than comfortable for myself as I am still suffering from these ribs. But it was a good session non the less.

For some reason I found myself gassing on the stand up section which I must admit I find rather fascinating as to be honest I hardly ever gass! My initial thoughts are that my "gassing" was caused from me not allowing myself to be completely relaxed within this section of the session - perhaps it was due to subconsciously being fearful of getting injured or protecting my own injuries that I suffer from at present? I must investigate this closer!

Regards
Coach B

[Russell Baillie]

What can I say? I was in complete and utter agony today ! after training the night before I had a series of manipulations of my ribs , shoulder and neck performed on me - Hopefully this will help heal these injuries but this type of treatment takes its toll on your body!

I decided to perform very gentle dynamic mobility for the whole body 3 times today.

Starting head and working my way down to the toes! after the first session I was considerably looser and feeling slightly better - by session three I was feeling the best that I have felt in a long time.

Spinal rocks
Spinal rocks with tow touch
Spinal rocks with knee drop
Spinal rocks with knee drop and wave through
Spinal rock with butterfly
Hip infinities on the front side and back
Lock down shoulder rotations and infinities
Elbow rotations
Wrist and finger rotations and infinities
Knee circles
Ankle circles and rotations and infinities

Additional work throughout session but didn't log at the time.

Regards
Coach B

[Russell Baillie]

Feeling much better today !!! almost all soreness has dissipated within the area's although I do feel slightly tense!

Judo session

There are only three members of the judo club that are of roughly the same weight as myself! As for the rest? Well.. I have noticed that they generally outweigh me by at least 40 lbs the largest guys by over 100lbs! This is as you can guess not my favourite session of my week! Only kidding I love a challenge!

The session begins with a dynamic warm-up lasting approximately 15 mins - this is not a warm up that we , the knuckle draggers could or would consider dynamic but rather slow and controlled movements that are very similar to static stretching ! lol , each instructor has there own way I guess but I always ensure that I am fully warmed up before commencing the class warm-up !

We begin with newaza - we worked on escapes and entries to various arm locks and general pins - 45 minutes is spent on this and then we spar for a further 15 minutes - during sparring my goal was get the tap by either a standard arm lock or a choke- I was able to sink four triangle chokes (sangaku) unfortunately time ran out before I could switch it up a little with some arm bars.

Next up was tachi-waza - i focussed on using principles I had learned from the iouf series and in perfecting my ippon - seoi - nage. Fortunately my training partner is a very experienced and relaxed fighter close to my own bodyweight making this one of the most enjoyable sessions I have had in a long time!

We finished up with some sparring and the session concluded.

I noticed at one point during tachi waza that I found my self tensing up - I left the mat and performed 5 mins of vibration drills and was much more relaxed form that point onwards.

Slightly sore from bracing on impact of the ground from being thrown - but its part and parcel of this game.

Kindest Regards
Coach B