SCRAMBLOG

Scrambling through the world of MMA, BJJ and grappling

[VIDEO] Scrambler Kenichi Itoh vs Masakazu Imanari!

by Matt - Scramble ~ posted January 20th, 2015

This is an exciting match! Announced for the next Grandslam, a relatively new Japanese MMA event.

Scrambler and brown belt no gi world champion Kenichi Itoh takes on Japanese leglock legend, Masakazu Imanari.

Grandslam 2: February 8th at Differ Ariake

 

Some hilarious early Scramble ads…

by Matt - Scramble ~ posted January 16th, 2015

Check out these ads we made during our early years of business. This is what it’s like when there’s no one to tell you what to do. (click for full size!)

Should we do more ads like this?

 

 

Alactic Sprint Conditioning

by William Wayland ~ posted January 15th, 2015

Scrambler, do you like to sprint?

Ability to produce high power outputs, repeatedly, whilst maintaining low amounts of fatigue especially during rest (stalling and holding periods) in grappling/MMA matches is crucial to good performance.

MMA and BJJ conditioning often takes the form of simulated rounds, doing non-specific exercises in order to build what is perceived to be match specific fitness. Think athletes doing 30s sprawls, followed by 30s swings followed 30s tire flips and so on. This however amount to nothing more than 5 minute grind. Just ask the athletes and they’ll tell you it’s far more frenetic than that. This grinding approach is thankfully losing ground. Shorter sprint intervals with longer periods of rest are starting to receive the attention it deserves.

Alactic sprinting merely a 100% effort where the body is able to use its ATP and phosphocreatine store without drawing on oxygen to deal with metabolite build up. If we can increase our capacity for this type of work we can recover faster between each sprint.

Alactic Power: Maximum output in one endeavor, trained by full recovery alactic drills, like sprint jump explosive throw…

Alactic Capacity:  same drills, but with shorter rest periods (dictated by the sport so in this case MMA and BJJ)

Going back to our physiology text books we know that power and capacity of the main energy systems looks like this.

  • Anaerobic-alactic power — < 8 seconds
  • Anaerobic-alactic capacity — up to 20 seconds
  • Anaerobic-lactic power — 20 to 30 seconds
  • Anaerobic-lactic capacity — up to 90 seconds
  • Aerobic power — 90 sec to 2 min
  • Aerobic capacity — > 3 min

We want to work largely on Alactic power and Alactic capacity. I find this in conjunction with work capacity from sparring and training works extremely well for building conditioning for the rigours of grappling and MMA.

While there are numerous options when it comes to planning sprint intervals here is what I usually use. I like the use of battle ropes, sprints and sled pushing as the main means, sometimes you have to get creative depending on your equipment options. Special mention goes to watt bikes and rowers where you can track power in watts and track for drop offs over time if you are not taking enough rest between bouts.

Alactic Power Sprints

-       <8s : 2min+ rest for 6-8 reps

-       1-2 times per session @ 90-95% of max speed / effort

-       1-2 times p/week usually after heavy lifting sessions

-       Sprints, prowler/ sled pushing, agility, explosive jumps

Alactic Capacity Sprints:

-       10-15s : 60-90s- rest for 6-8 reps (possibly even shorter when peaking)

-       1 times per session @ 85-95% of max speed / effort

-       1-2 times p/week usually after moderate lifting sessions

-       Sprints, prowler/ sled pushing, agility, explosive jumps

After these types of sprints you shouldn’t be on the floor sucking air it probably means you’ve pushed too hard for too long or not had enough rest between sprints.

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

Video: Grapplers Five

by William Wayland ~ posted December 12th, 2014

 

One of the questions I get asked is about what can I do for strength training after BJJ class. Now most BJJ gyms don’t usually have a olympic bar or squat rack. However on my travels I do notice most gym’s usually have Kettlebells, a place to do pull-ups, willing friends and bands of some sort. I’ve set this “Grapplers Five” workout for a few people who despite minimal time and equipment, move and feel better for doing this routine 2-3 or more times a week.

Grapplers Five 20 Min Session

Partner GHRs 4-5 sets of 5-8 1-1:30 rest between sets
Goblet Squats 4-5 sets of 5-8
Push-ups (with band) 4-5 sets of 5-8
Pull-ups 4-5 sets of 5-8
Plank 1 x 3:00 or 3 x 1:00

or Circuit style

Partner GHRs
Goblet Squats
Push-ups (with band)
Pull-ups
Plank x 1:00

repeat 4-5 times
20-30s rest between each movement

The objective is to get all the work done within 20 mins. I suggest alternating the GHR and a KB swing between sessions.

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

Tags:

Video : Dan John on Joint Mobility

by William Wayland ~ posted November 11th, 2014

Dan John discussing joint mobility for collision sport athletes, yes thats means you scrambler, aging and stretching. When this man speaks listen!

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook

[VIDEO] Mac Lethal releases new music video, wears Scramble, talks fast

by Matt - Scramble ~ posted November 4th, 2014

One of the most suprising and enjoyable recent developments at Scramble is discovering we have a fan in Mac Lethal.

Mac Lethal is a ridiculously talented rapper, and he also trains jiu jitsu.

He’s wearing our Jiu Jitsu Letterman jacket and our Peace through Superior Subs sweater in his latest music video.

Check  it out yourself before you rickety-wreck yourself (yep, I can rap too.)

 

#SupportSaku! Commemorative Saku x Renzo t-shirts available NOW.

by Matt - Scramble ~ posted November 3rd, 2014

OK Scramble Sakuraba fans. We need your help.

As you no doubt know, Kazushi Sakuraba fights Renzo Gracie at the next Metamoris.

This is one of the greatest bookings in the young history of professional jiu jitsu events.

We’ve made a special commemorative t-shirt for the event (above), which is available to buy at:

USA Store

UK / WORLD Store

 

What we’d really like to do is to create a montage video of Sakuraba fans to be released in time for the November 22nd event. What this would require is

1) You to take a photo of yourself or you with your friends / team, wearing one of the Sakuraba x Scramble items

2) Upload it to Facebook, Instagram or Twitter, and tag our respective pages

3) Make sure you tag the photo #supportsaku so we can find it, save it, and put it in the video

We’ll cut all the pictures together and release the video prior to the historic bout at Metamoris.

 

 

 

[VIDEO] BJJ HACKS 10.1 – How the BJJ Pros Train with Kim Terra

by Matt - Scramble ~ posted October 28th, 2014

The latest from BJJ Hacks. Awesome as always.

[VIDEO] [ART] Shohei Otomo – Japanese Subculture

by Matt - Scramble ~ posted October 28th, 2014

This is a great video that helps to capture the allure of Japan, a country full of contradictions and juxtapositions.  Shohei Otomo is an incredibly talented artist.

 

Backwoods Artist Profile : SHOHEI OTOMO from Alexander Mitchell on Vimeo.

[VIDEO] ADCC European Trials 2014 Highlights

by Matt - Scramble ~ posted October 23rd, 2014

 

Wow.

ADCC European trials looked absolutely BRUTAL. Make sure you watch this. There are some wild scrambles. You can also see Dan Strauss doing his thing.