计划

  • 内容：花一年时间来彻底的提升我的Guard
  • 目标：不可逾越的Guard，在被压制的情况也可以用腿将对手推开
  • 时间：一年｜2024/12/10 - 2025/12/10
  • 练习课时：500节

要锻炼的柔术专项能力

  • 制造框架的能力
  • 框架支撑能力
  • 腿部柔韧360度空中覆盖能力
  • Pass Box隐藏能力
  • Posture能力
  • 单腿侧蹲能力

训练计划

材料：

  • The guard Retention Anthology: Around and Under by Lachlan Giles & Ariel Tabak
  • The Guard Retention Anthology: Through The Legs and Close Range by Lachlan Giles & Ariel Tabak

每次训练安排

25min 常规Guard Retention专项练习 + 休息准备时间 + 恢复睡眠 + 饮食

  • 5分钟常规回防flow drill
  • 20分钟专项拉伸
  • 5分钟专项练习一项Guard Retention技术｜直到掌握
    • 录制视频

一些小目标

  • 横叉
  • 竖叉
  • 青蛙趴
  • 体前屈贴合
  • 膝盖贴肩

膝盖贴肩的秘密在于抬屁股

500节课Guard Retention计划实施

Lesson 1

2024/12/09 晚

  • 常规回防双人Flow Drill｜5min * 7
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 100个 Bottom Leg Inversion Solo drill
  • 10个 Bottom Leg Inversion双人回防练习
  • 3个 Bolo打入练习

Lesson 2

2024/12/10

  • 常规回防双人Flow Drill｜5min
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 100个 Bottom Leg Inversion solo drill
  • 20个 Bottom Leg Inversion双人回防练习
  • 20个 Bolo打入练习

Lesson 3

2024/12/11

  • 喝一壶蛋白粉
  • 常规回防双人Flow Drill｜5min
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 100个 Bottom Leg Inversion solo drill
  • 20个 Bottom Leg Inversion双人回防练习
  • 20个 Bolo打入练习

Lesson 4

2024/12/12

  • 喝一壶蛋白粉
  • 常规回防双人Flow Drill｜5min
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 100个 Bottom Leg Inversion solo drill
  • 20个 Bottom Leg Inversion双人回防练习
  • 20个 Bolo打入练习

Lesson 5

2024/12/13

  • 喝一壶蛋白粉
  • Toes to Bar｜3*5
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 100个 Bottom Leg Inversion solo drill

Lesson 6

2024/12/17

  • 喝一壶蛋白粉
  • 常规回防双人Flow Drill｜5min
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 100个 Bottom Leg Inversion solo drill

Lesson 7

2024/12/19

  • 喝一壶蛋白粉
  • Toes to Bar｜3*5
  • 常规回防双人Flow Drill｜8min
  • 肩贴足跟下压｜坐姿｜5min
  • 肩贴足跟下压｜蹲姿｜5min
  • 青蛙趴｜5min
  • 坐姿体前屈｜5min
  • 20个 Bottom Leg Inversion solo drill

Lesson 8

2024/12/20

  • 90min 回防drill

  • 喝一壶蛋白粉

  • 常规回防双人Flow Drill｜5min

  • 肩贴足跟下压｜坐姿｜5min

  • 肩贴足跟下压｜蹲姿｜5min

  • 青蛙趴｜5min

  • 坐姿体前屈｜5min

  • 100个 Bottom Leg Inversion solo drill

Lesson 9

2024/12/22

  • 常规回防双人Flow Drill｜8min

  • 肩贴足跟下压｜坐姿｜5min

  • 坐姿体前屈｜5min

  • 喝一壶蛋白粉

  • 肩贴足跟下压｜蹲姿｜5min

  • 青蛙趴｜5min

  • 100个 Bottom Leg Inversion solo drill

Lesson 10

2024/12/23

  • 卧推｜20｜30｜40｜50｜60｜70

  • 喝一壶蛋白粉

  • 常规回防双人Flow Drill｜5min

  • 肩贴足跟下压｜坐姿｜5min

  • 肩贴足跟下压｜蹲姿｜5min

  • 青蛙趴｜5min

  • 坐姿体前屈｜5min

  • 100个 Bottom Leg Inversion solo drill

Lesson 11

2024/12/24

  • 深蹲｜40｜50｜60｜70

  • 喝一壶蛋白粉

  • 常规回防双人Flow Drill｜10min

  • 肩贴足跟下压｜坐姿｜5min

  • 肩贴足跟下压｜蹲姿｜5min

  • 青蛙趴｜5min

  • 坐姿体前屈｜5min

  • 100个 Bottom Leg Inversion solo drill

Lesson 12

2024/12/25

  • 抬HIP｜100个

  • 喝一壶蛋白粉

  • 常规回防双人Flow Drill｜10min

  • 肩贴足跟下压｜坐姿｜5min

  • 肩贴足跟下压｜蹲姿｜5min

  • 青蛙趴｜5min

  • 坐姿体前屈｜5min

  • 100个 Bottom Leg Inversion solo drill

Lesson 13

2024/12/27

  • 抬HIP｜100个

  • 喝一壶蛋白粉

  • 常规回防双人Flow Drill｜10min

  • 肩贴足跟下压｜坐姿｜5min

  • 肩贴足跟下压｜蹲姿｜5min

  • 青蛙趴｜5min

  • 坐姿体前屈｜5min

  • 100个 Bottom Leg Inversion solo drill