Posts

Posted on

Grip Strength Secrets – Tactical Business Show guest appearance

I was fortunate to be a guest on the Tactical Business Podcast recently where I was given the opportunity to discuss training, coaching, and the effect of strength on performance, self defense, and how best to approach training. Check out the audio and info for the episode here: https://www.tacticalpay.com/lift-fight-win/

You can also watch the interview on YouTube below.

Summary from the Tactical Business website:

  1. Raw strength alone is insufficient; technical proficiency is crucial, especially in activities like firearms training.
  2. Mimicking elite performers can be counterproductive as it neglects individual differences in genetics and athleticism.
  3. Balancing firearms training with other activities prevents burnout and ensures a sustainable, long-term commitment.
  4. Specialization in firearms training involves allocating resources to specific aspects, recognizing the balance needed.
  5. The misconception that cardio and conditioning alone suffice for firearms proficiency neglects the significant role of strength in stability and control.
Tactical Business Show Episode 100
Posted on

Cathy’s message to women on getting started with BJJ

Cathy, my wife, owns and operates Iowa Park Jiu Jitsu Club with me. She’s an extremely capable purple belt and serves as a phenomenal BJJ mentor for the women who are part of our school. Over the course of almost two decades being involved with self defense or fight training with me and our kids, she’s had to train mostly with men.

The popularity of BJJ has made it so that any decent school with good coaching will have at least a handful of women training. It’s probably the best time in the history of the practice of training BJJ to get started. Cathy wrote this post on our business Facebook page not too long ago in response to the most common objection women have to getting started with BJJ or serious self defense training.

Most common thing we hear from women:
“I don’t like people in my personal bubble or being held down.“

Same girl, same. In over two decades of being around different martial arts and BJJ, I’ve never heard someone say they started because they like being held against their will.
Having your personal space invaded on and feeling powerless sucks. But here’s the thing, I would rather learn how to manage my space in practice than anywhere else. Somewhere that I control when things stop and practice pushing my limits overtime until I build skills, patiences, and confidence. Somewhere I’m surrounded by people all learning together and supporting each other.


Somewhere safe, where I can ask questions and make mistakes and learn from them. I don’t want anyone that’s uninvited in my bubble but I have a much better chance of removing them now than if I never started practicing.

Here’s the other cool thing… you learn a lot about yourself. You learn how much you can actually handle, how strong and capable you are and can become, and ways to deal with the things that you don’t want to tolerate. It’s not easy but nothing important ever is.

So, I’m calling out all the folks who are interested in BJJ, but feel cringy as hell when people are all up in their business. I get it and I promise not to minimize that. But, there’s nothing more beautiful than watching someone overcome and take control. So, choose to get out of your comfort zone, risk being uncomfortable, and try something new. There’s literally no downside. It’s all on you but we’re here to help you every step of the way.

Cathy Delgadillo, Owner
Iowa Park Jiu Jitsu Club

Posted on

How to do Starting Strength – A primer on the process of getting strong

Learn the Lifts

Short how-to videos on the Basic Barbell lifts. All of these videos, except for the squat, were directed, produced, and shot by me. The squat was Paul Horn’s work.

Learn to Squat
Learn to Deadlift
Learn to Press
Learn to Bench Press
Getting Started with the Power Clean

Support topics – Programming, Nutrition, Rehab, and other things.

What to do to support recovery, how to progress training over time, come back to training after an injury, and how to think about training to support longevity and performance.

Getting Started with The Program
Nutrition – what to worry about and what doesn’t matter
Beyond Novice Programming
How to use barbell training to manage pain and injuries
Using strength training to support your other training activities
Posted on

Shooting Training Log – 5/8/2022

  • Baer Solutions Cold Start: https://baersolutionsllc.com/freetargets
    • 12 second par time – blew this because I loaded and prepped the wrong magazines. Set up g43 mags instead of g17 mags
      • 5 rounds to a 6 inch rectangle, transition to the second 6 inch rectangle – 5 rounds. Reload off slide lock and engage the 3 inch circle with 3 rounds.
  • Presentation from the holster – 6 rounds to A-zone
  • Transition/Reload – 6 rounds to Baer Solutions rectangle, slide lock reload, 3 rounds to small circle.

Overall notes – Working on an overall smoother trigger press and lots of support hand control of the gun.

Posted on

A Better Way to Think About Brazilian Jiu Jitsu Belts

At our little club in Iowa Park, TX, we’ve been talking a lot about standards and think it’s important for everyone to have a good idea about where they stand as far as skill goes and what you should be working on at each belt level. BJJ is hard and it can feel like you’re not getting any better for long stretches of time. But that’s the main reason it’s so good for you and so good for teaching you how to fight and for self defense. You test yourself daily against a resisting opponent who does not want you to do what you want to do. And that opponent is also getting better everyday. This is powerful stuff.

So with all that said, here are my thoughts on what you should be working on at each belt level. Thanks very much to John Valentine for his input and for helping me refine some of my ideas on this. If you ever get a chance to train with John, you should jump on the opportunity.

You’ll notice that there are no specific techniques listed (arm bar, triangle, kimura, etc). As you get better and master the components of grappling, you can learn and apply any technique you see. The submissions are actually the least important part of learning BJJ. Position, posture, and control of your opponent are far more important and will determine whether or not you can actually make a submission happen. 

Foundational Components of Grappling – Base, Defense, Attack, Pressure, Connection 

Base – posture, balance, position

Defense – survival, escape, reverses

Attack – sweeps, control of opponents, setups

Connection – purposeful use of limbs, attachments, and grips

Pressure – active control of an opponent using movement, position, and head control

Proficiencies at each belt to be considered for the next belt. 

White Belt

  • Base 
    • Stable 
    • Maintaining/regaining posture, balance and re-establishing base
  • Defense 
    • Survival position
    • Re-establishing neutral
  • Attack
    • Effectively threatens guard pass
    • Holding dominant position
  • Connection
    • Foundational understanding of using frames and attachments to hold space or position. 
  • Pressure
    • Foundational understanding of creating push/pull energies, head control, and leverage

White belts are ready for promotion to blue belt when they: 

  1. Are able to consistently create and maintain a stable base. When their base is disrupted, they are able to re-establish their base. Higher belts have to set up sweeps and intentionally disrupt posture to advance position. 
  2. Consistently set up a structurally strong survival position when passed, taken down, or otherwise in a compromised position. They exhibit an understanding of how to create space off the survival position and consistently work toward re-establishing a neutral position. Higher belts have to set up submissions, attempt to break down their survival position to get submissions, and have to work to maintain dominant positioning. 
  3. Are able to threaten guard passing effectively on higher belts and pose a reasonable risk of being able to successfully pass. 
  4. Are able to hold dominant positions once established. 

This is relatively simple, but getting these concepts down and natural in live rolling takes LOTS of hours on the mats. You’ll be a white belt for about two years with consistent training.

Blue Belt

  • Base 
    • Mobile base 
    • Re-establish lost position/posture
    • Grips
  • Defense 
    • Create space
    • Hold space
    • Escapes and reverses
  • Attack
    • Uses grips effectively
    • Flows between dominant positions
    • Effectively threatens sweeps
  • Connection
    • Grips, frames, attachments to the opponent transition smoothly
    • Feet and hands are used effectively and consistently in all positions 
  • Pressure
    • Uses weight, movement, and head control to disrupt an opponent’s posture and position
    • Maintains active use of hip position, chest, and head pressure

Blue belts are ready for promotion to purple belt when they: 

  1. Are able to maintain a structurally strong base in any position while maintaining mobility. They use grips effectively to maintain and improve posture and position. Their base is mobile and reacts naturally to attempts at disruption. 
  2. Are able to consistently create space using hip and shoulder movement, proper positioning, and the use of structurally strong frames. They are able to create and recognize opportunities for escape from bad positions and reversing to dominant positions. They understand which grips are dominant in any given position and prioritize the most dangerous aspect of a given position. 
  3. Use grips in combination with dominant positioning to threaten submissions and sweeps. 
  4. Are able to flow between dominant positions. 

Purple Belt

  • Base 
    • Manipulation of opponent’s posture/position
    • De-base opponents
    • Building a base off single attachments
  • Defense 
    • Strong structural defense in any position
    • Consistently reverses to dominant positions
  • Attack
    • Effectively attacks from all positions (dominant and neutral)
    • Forces mistakes and creates opportunities through positioning, movement, and combinations of attacks
  • Connection
    • Constant, effective connection to opponent using frames, attachments, and grips
    • Maintains active use of all limbs in all position as a fundamental aspect of manipulating opponent’s posture and position, and to build effective attacks and defense
  • Pressure
    • Uses pressure to control an opponent and create opportunities to advance position or attack.
    • Pressure in all positions, using movement, limbs, and head to create push or pull at every point of connection

Purple belts are ready for promotion to brown belt when they: 

  1. Are able to consistently manipulate an opponent’s posture and position using good timing and movement. They can effectively take an opponent’s base using position and leverage. They understand the progressive nature of building a base and can do so off of a single attachment to the opponent. 
  2. Are able to flow between defense and offense. The threat of reversing an opponent is always present. 
  3. Can threaten submissions and sweeps from any position. They are able to create opportunities for submissions, sweeps, and reversals using posture, positioning, movement, and leverage. They force mistakes from their opponents consistently.

My opinion on what’s going on at the brown belt and black belt level is probably largely irrelevant, but I think most will agree that the foundations of Jiu Jitsu are learned and refined from white to purple belt. The journey beyond purple belt entails further integrating the foundational components of grappling and developing your own style of Jiu Jitsu.

These concepts are ones I’ve been thinking about for a long time, and they are things I would have liked to have understood much earlier in my time as a practitioner and coach. I hope you find them useful.

Posted on

Shooting Training Log – 8/29/2021

  • Runenation Cold Start: 26.78 – standard is 12 seconds. Issues as I see them:
    • head position – moving to the side
    • slow on high prob target
    • 2 misses
  • From holster to 1” target at 3 yrds
    • 2.20
    • 1.75
    • 1.68
    • 1.99
    • 2.13
    • 2.94
  • 1″ target to 4″ target transition from extension
    • 1.13
    • 1.06
  • 4″ target to 1″ target from extension
    • 1.57 miss
  • 4″ target – reload – 1″ target from extension
    • 4.29
  • 25 yd 
    • working on eliminating head movement and lean
Posted on

Learn to Fight – The Clinch for Beginners

One of the best things you can do if you’re just starting out training or if you’re looking for a way to integrate your martial arts with self defense is to learn or improve your clinch. There are some distinct advantages to learning the clinch first, before sparring with strikes or when first learning grappling.

Training the clinch teaches you about balance, space, and pressure. It teaches you to use leverage, timing, and precision. And most important of all, working on the clinch gets you comfortable with working at a very uncomfortable range. If a smaller person can use position and leverage to make himself “heavier” or harder to deal with, that person can use his strikes, weapons, or make decisions during a fight about what to do next while operating confidently in a range that most people ignore. Most fight training consists of either striking or grappling with the idea that you can only devote significant attention to one or the other. Starting with the clinch forces you to learn range and position that allows you to expand outward into effective striking and grappling easier than if you were to start with either one individually. If you’re serious about learning to fight, you’ll have to learn all ranges and the best place to start is in the clinch. A guy with a good clinch can learn to strike fairly easily and a guy with a good clinch can be taught takedowns and groundfighting much easier since the context is already ingrained.

For self defense purposes, fights are won and lost in the clinch. If you are attacked and you successfully defend the ambush, you will be in a clinch situation. Nobody attacks another individual and then runs away after a single successful defense by the person being attacked. A clinch fight should be assumed and prepared for. This is especially important if you carry weapons since attempting to access a weapon at the wrong time could lead to it being used on you. You will also recognize your opponent accessing a weapon earlier and you may be able to prevent your opponent’s access.

In this series of videos, I take you through a progression to get you started with some fundamental Greco-Roman wrestling techniques that should form the basis of your clinch. They can be learned and then used as a warmup for training session, as a starting point for stand-up sparring or for practicing entangled weapons access, or as a base for learning takedowns. Grab a partner and give these a shot.

Posted on

How to Do Conditioning: It Depends

Strength programs that are set up for individuals who are much further along the strength performance curve are inappropriate for individuals who are starting out. A properly designed program that any advanced lifter is doing will be different from the properly designed program that any other advanced lifter will be doing. Conversely, nearly every novice lifter will be doing the same properly designed program as other novices.

This is because programming and training variables move along a continuum from general, basic, and simple to specific, individual, and complex. Your ability to make strength increases is subject to the law of diminishing returns. When you’re a novice, a simple, basic, and general program works to provide substantial gains. The stronger you get, the more expensive additional gains become and more complexity, individualization, and attention to specificity is required in designing your program.

The thing that everyone forgets is that this concept – the law of diminishing returns coupled with the stress, recovery, adaptation cycle, and the need for complexity, individualization, and specific programming at any given time – applies to conditioning as well. In fact, the concept applies to both factors in the Two Factor Model of Sports Performance – training (the accumulation of physiologic adaptation) and practice (the improvement of skill).

Now, don’t get crazy and start thinking that you should jump right into a conditioning program today. Let’s think about this for a minute.

Remember that strength affects all other physical performance attributes positively. And the weaker you are, the greater the effect. So, if you’re a novice, getting stronger is quite literally the best thing you can do to improve your conditioning. Your hobbies and competitive aspirations will determine your conditioning needs but starting out training for strength and then practicing your hobby or sport provides the necessary conditioning for that activity. So the point is that you should move your strength performance along as a priority because If you don’t, you’re leaving all of the benefits of increased force production on the table, plus the ability to stress the organism that is you to a higher degree when you do your sport. If you are stronger, you can go harder in your sport and in your conditioning training when it’s appropriate.

Consider the following: If you squat 200 lbs, how much weight can you use on the prowler? When you get your squat up to 500, how much weight will you be able to put on the prowler? Would being able to put twice as much weight on the prowler for a 15 minute conditioning session positively affect your “cardio” and to a greater extent than using less weight? Would being able to hit the heavy bag harder, use a heavier kettlebell, RX your WOD, etc., etc., etc. positively affect your “cardio”? Of course, it would. Because you have increased your work capacity – to use a fun buzzword.

As strength increases, things become easier. As you gain more skill in your sport, your movement becomes more efficient and energy expenditure decreases. If you’ve gotten strong and practiced your sport long enough, there will come a time when more complex, more individualized, and more specific conditioning training becomes appropriate because your strength gains have slowed down significantly, your skill is such that just doing your sport is no longer sufficiently stressful, and you’ve adapted to the metabolic demands of your sport. At that point, you will assess your conditioning needs and find the tool and protocol that will give you the most bang for your buck and that does not negatively impact your overall performance.

You’ll follow the same progression that you did way back at the beginning of your strength training using a simple protocol and moving to more complex protocols depending on your individual needs. For example, you may start with a prowler doing a simple 30 seconds on, 90 seconds off program for 5 rounds. You can adjust weight, bout or rest time, number of rounds, or total time as you improve your conditioning. Depending on the demands of your sport and your individual deficiencies, you’ll move into more individualized and specific conditioning programming.

And so, we arrive at the same place we started in terms of advanced versus novice programming. Appropriately designed conditioning programs that are designed for high level athletes will be specific to a given athlete. Appropriately designed conditioning programs for conditioning novices will be the same.

You will do your sport, then eventually do some low impact, high intensity anaerobic work on the prowler, rower, or Echo bike, then eventually modify and specialize based on your needs and how you respond to the basic program.

Ray Williams’ strength training program isn’t appropriate for you and never will be. Neither is Connor McGregor’s conditioning program. The conditioning program that is appropriate for you will depend on your individual situation, your training history, and your experience with high cardiorespiratory demand activity, and the only way to figure out what that looks like is to properly apply the process as follows:

1. Train for strength and practice your sport. Then,
2. When your strength training has slowed significantly, continue training for strength while practicing your sport and start training intelligently for conditioning. Then,
3. Adjust and periodize your strength and conditioning training based on your season or competition schedule.

If you’re weak, you don’t need conditioning regardless of your sport. You need to get strong. This represents the most common situation for most people.

If you’re strong and unskilled, you don’t need conditioning regardless of your sport. You need to practice your sport. This represents the second most common situation and those of you who fall in this category run the risk of wasting training time chasing conditioning when you just need to stay in the gym staying strong and practice more.

If you’re strong and skilled, your conditioning will depend on your specific needs as determined by the application of the process I’ve outlined. The folks in this category are rare, competing seriously, and very likely not you. And most importantly, the conditioning protocols used by an individual in this category do not apply to anyone but the individual doing them.

So let’s be smart. Don’t use conditioning as a way to avoid training for strength. And if you’re doing conditioning because you like doing conditioning, don’t make up a bizarre justification involving cardio, your heart, or your hobby. Instead realize that you’re trading getting stronger and getting better at your sport for penance, getting sweaty, and getting tired.

If conditioning is appropriate for you, make sure that it comports with your level of training advancement and that you don’t just copy/paste someone else’s conditioning program.