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This volume of the RAW DVD series explores the Greco-Roman Slide-By and how to adapt it to MMA/Submission wrestling.

  

From the clinch position you essentially have 4 ways to play the game if you can't get your opponent off of his feet...

1. Strike--Excellent choice if you are the superior striker but still risky if you are in neutral position.
2. Turn-Good call if your back is to the cage but keep in mind it is simply re-orienting a neutral position.
3. The Go-Behind--Works quite well in sub-only but for MMA the level change might mean you eat a knee.
4. The Slide-By--Think of it as an aggressive, up-rooting go-behind with no level-change required.

 

We will present the Three Fundamentals of constructing the Slide-By (Shoulder Insertion, the "Uppercut", and the Sumo Step). We then run through 4 ways to attack with a slide-by in a free clinch (The Body-Lock Slide-By, The Over-Under Slide-By, how to hook a Pinch Headlock and then using that Pinch Headlock to hit your slide-by).

  

We then take those principles to the Against the Cage position for when you need to get your back off the wall. In this case we can use the same material but alter it with a change in the firing foot to get you off the cage and behind your opponent.

  

Next, in our continuing effort to intertwine the principles of how we fight in the vertical and using them for the horizontal so that we have less cognitive choices to make under chaos we run drills to show how to use the Slide-By from the Bottom Scissors/Guard position with 6 Variations (3 of which consistently set up subs if you'd like to ditch mid-slide-by).

  

15 Drills in all to educate this powerful, little used tool.

  

ESP RAW 104:  can be had this month for only $32 (S & H included) at the end of the month the price goes to $42 Domestic/$52 International.

 

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To pay only $26.50 for this DVD + receive 3 other RAW DVDs for free subscribe to our ESP RAW DVD Service.

• The Primacy of Punches in Bunches
• The Neuroscience behind the Effectiveness of Combinations.
• The Power of Constructing in Three's
• The fight metrics behind the Power of Three's
• The Biomechanics of Striking Power
• Streamlined Integrated Footwork
• The Wisdom of "Miss" Training
• The Rise of the MMA Jab

 

  

Before we get into today's comparison/contrast, pros/cons rigamarole let's all get on the same page. And, trust me, this page is mighty familiar to anyone and everyone who has ever worked out--ever. But...let's be clear about terms all the same.

  

First, a repetition is a single iteration of any exercise whether that be a push-up or, a back squat. You perform one push-up, that is one repetition, if you perform two push-ups, that is two repetitions. Rocket science, huh?

  

OK, obvious point number two, a set is a designated division of a given exercise. For example, if I were to make a goal of doing 100 push-ups (100 repetitions) in a single workout I could do all 100 at once for a single set of 100 repetitions or, I could divide my work in many ways. I could do 10 sets of 10 repetitions to build my 100 push-ups, or 5 sets of 20, 4 of 25, hell, I could do 100 sets of 1 if I so choose. End of condescending defining of terms. On now to the real subject of today's missive.

  

You will notice that in the definition of set that there is a designated division of repetitions, that is, X many repetitions of a given exercise conduct the set. The set number is, well, set, in other words, the set number doesn't alter according to your ability to do the work. If you are on a set and you are required to do 2 sets of 50 push-ups but you find that you gas at repetition 33 that doesn't mean you get to stop there and declare 33 as the new set goal. Nope, you are just 33 reps into a set of 50, with 17 reps to go so, it would behoove you to get back to those push-ups ASAP.

  

The purpose of setting sets and reps in advance, apologies for returning to the obvious, is to set strictures on the work to be done so that oxygen debt, lactic acid build up , and other hallmarks of physical entropy are not the cognitive limiters to the goals we have in in mind. Let's face it, sets and reps are, optimally, designed to move us into areas of discomfort so that we continue to spark growth.

  

OK, with those horses flogged let's ask the question is there an optimal way to design sets so that we foster the best conditioning environment? One, that allows us to build both strength and stamina? A set design that allows us to stay cognitively/emotionally engaged so that we still finish strong? Well, it turns out that the answer just might be-- maybe. But, first, a little on how sets are usually constructed.

  

Sets and reps are usually notated 3/12, 3/8, 21/15/9, or something along these lines. The numerator in the first two examples is the number of sets and the denominator is the number of reps per set. In the third example we are required to do 21 reps for our first set, 15 for the second, and finally 9 for the third.

  

The first two examples of set/reps (3/12 and 3/8) are solid-state sets, meaning that the number of reps stays constant. In other words, even if you've just knocked out 12 gut-sucking reps of a push-press at bodyweight, you still have 2 more sets of 12 to go.

  

The third example (21/15/9) is one form of a countdown set, that is, you are required to do less reps on each successive set and, I'm here to postulate that countdown sets just might be the way to go. Here's why...

  

Solid state sets encourage either low workload up front or, longer rest times. If I asked you to do 3/12 front squats and you were allowed to set the weight you have two ways to approach the division of labor to get the job done. You can set the initial weight low enough so that you can still finish the third set or, you can increase the amount of time you rest between sets so that you can come at each set of 12 as fresh as necessary to complete the task. Solid state sets require that you give more consideration to how well you will perform in the third set than the first two. There's really now way around it, if you hit killer weight on set one and two the body is going to experience entropy--you'll, have to drop weight, reduce reps or, extend rest time. Each of these curtailments are not exactly conducive to building elite conditioning fast.

  

Now, example three (21/15/9) our countdown variant is a vast improvement on the solid state set. We know that each time we return to a task there is a bit less to do and there can be quite a psychological bump in that in and of it self (more on that in moment). But...if this countdown idea proves to be significant might there be an even better way to tinker with set numbers? Yep, as a matter of fact there is and this tinkering can lead to greater strength gains and more stamina as we are encouraged to up workout pace naturally all the while doing more total reps than solid state sets or 1/2 measures in countdown sets.

  

This suggested countdown improvement is pretty easy to remember, 10 sets of counting down from 10. In other words 10/9/8/7/6/5/4/3/2/1. Think launch countdown and you've got the idea.

  

Allow me to offer four reasons why counting down may benefit us. (Keep in mind, researchers offer these "reasons" provisionally--these are only maybes at this point).

  

Reason #1--Pushed Pace. Counting down reps in a circuit means that each time you return to a task there is always less to do. This whittling away at set/rep numbers encourages you to keep the pace up through the beginning and middle portion of the conditioning session and fosters a sprint pace towards the end where reduced rep numbers are at hand.

  

Reason #2--Work vs. Perception. Off the top of your head, to many at least, counting down reps and sets from 10 seems like far less work than solid state sets or, 1/2 measure countdowns but, the contrary is true. 3 sets of 12 gives you 36 reps total, 21/15/9 gives you 45 reps total, and a countdown from 10 gives you 55 reps total. So far, more work psychologically tricked at a faster pace. Now, strength.

  

Reason #3--Pyramiding. Strength trainers have long used this strategy to push successively heavier loads. The concept is as follows, your first 10 reps can be at a moderate weight, your next 9 a little heavier, and so on and so forth with reps 3, 2, and 1 being quite heavy and with the added benefit of all the work that came before these final reps. Working in this manner some major strength (and stamina, if coupled in a circuit) can be built simultaneously. Even if you don't up weight per set the initial weight can be set higher than a solid state set as the initial lift number (and each successive number) is perceived to be less.

  

Reason #4--Relaxation (?). Note the question mark as I offer this reason with a bit of skepticism but, there seems to be some very good research that counting down elicits a calming effect in the athlete. As a matter of fact, this counting down/calming effect has a name: The Jacobsonian Muscle Relaxation Principle. The theory is that, we humans, are conditioned to find this backwards counting relaxing (relaxed in the midst of effort is a relative term) and this lends itself to better focus and increased activation of muscle.

  

So, there we have four possible reasons to opt for countdown sets over solid state or 1/2 measures. It is with these four reasons in mind that we design our inTENS conditioning program, a program designed not merely to exploit the best science to push our bodies forward but, also the best science to trick our minds into doing higher quality work at a faster pace. You can do the same, it's as easy as 1-2-3 or, let's make that 10-9-8-...

  

  

 

Alternate Reverse Lever Set Up