13 April 2013 by jiujitsumag.

BEAST MODE? ONE EXERCISE CAN DO IT Pg 104 NUTRITION, CONDITION, TECHNIQUE, SUBMIT

FINE ART

GUI AND RAFA MENDES SHARE THE ART OF JIU-JITSU YOGA’S IN YOUR FUTURE WHICH GI FEATURES MATTER? BUILD YOUR CONFIDENCE TODAY BAD BOYS! BJJ TACTICS FOR LAW ENFORCEMENT

WHAT’S YOUR

NUMBER?

FINISH FROM RONIS GRACIE THE SIDE with

DEMIAN MAIA DOESN’T FORGET

APRIL 2013 / ISSUE 13 JIUJITSUMAG.COM

BJJ AND THE GI

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CONTENTS APRIL 2013 / ISSUE 13 MEET THE EXPERTS SEYMOUR YANG

Seymour is a brown belt, training out of the Mill Hill Roger Gracie BJJ Academy in London, UK. He is a regular writer and photographer for a number of martial arts magazines and runs the popular BJJ blog www.meerkatsu.com

JEREMY REID

M.S.ED, CSCS, CISSN Jeremy is a nutritionist and strength coach who works with MMA and jiu-jitsu champions. He obtained his master’s degree in exercise physiology from Baylor University. He is a brown belt under Robert Drysdale.

DAN FAGGELLA

Dan holds degrees in Kinesiology, Psychology and is a BJJ academy owner in Rhode Island. He’s competed on the national stage and has also been a motivational speaker for students and athletes. You can find out more about Dan at his blog www.scienceofskill.com

REGULARS

TECHNIQUES

8 EDITORIAL Respect

40 TECHNIQUE Side Atacks With Ronis Gracie

10 CHECK-IN What’s News? 20 GRUB Do you know your GI? 26 SUPPLEMENTS Pop Quiz, or Test 38

ON THE COVER: The brothers Mendes COVER PHOTO: Jason Boulanger

WHO IS? Jim Lawson

SPOTLIGHT Q&A Magid Hage

GEAR LAB Gi Anatomy

114 SUCCESS Sara’s a Superstar!

76 TECHNIQUE Jiu-Jitsu for Law Enforcement 94

MIND GAMES Building Confidence

FEATURES 52 FEATURE Mat Culture in Brazil 58 FEATURE The Art of Mendes Jiu-Jitsu 100 FEATURE Demian Maia, In JiuJitsu He Trusts

CONDITION 32

WARM UP Quad Stretch

WARM UP Yoga & Jiu-Jitsu

104 STRENGTH & CONDITION Squats

25 SUPPLEMENTS PED TESTING

LUCAS DYER

Is a licensed and certified Sports Nutritionist and works with many SoCal MMA athletes both pro and ameture. He’s also a licensed fighter under C.A.M.O. and Seargent in the United States Marine Corps.

NICOLAS GREGORIADES

Nic was the first person to be awarded a black belt by Roger Gracie. By combining deep conceptual and technical knowledge with a methodical, patient teaching style. More about Nic can be found at www.jiujitsubrotherhood.com

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Q&A 72 SPOTLIGHT Magid “Gorilla Hands” Hage

76 TECHNIQUE Police Tactics in BJJ

MAT CULTURE IN BRAZIL

IS? 38 WHO Jim Lawson

You’ll fit right in.

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FINE ART

GUI AND RAFA MENDES SHARE THE ART OF JIU-JITSU

FINISH FROM with RONIS THE SIDE GRACIE 100

DEMIAN MAIA DOESN’T FORGET Jay-Z had the “White Album” we’ve got the “White Issue.”

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JJMEDITORIAL::::::::::::::

RESPECT EVERYONE

HIS BEING OUR FIRST SINGLE MONTH - OUR “APRIL” ISSUE, I HAD PLANNED ON WRITING SOME CRAZY “APRIL FOOL’S” EDITORIAL ABOUT SOME NEW PAJAMA JEANS GI I WAS TESTING THAT WAS SHOWING REAL PROMISE FOR BEING REVOLUTIONARY IN THE INDUSTRY. But earlier this year, some unfortunate and serious news rocked the jiu-jitsu community involving the alleged rape of a young female jiu-jitsu student by her two male teammates, and that took all the joking out of my planned comments. If proven to be true, the violation of trust and lack of human decency in this case is despicable. The sad reality is that no punishment will ever undo the act or the pain it’s caused the victim and her family. If these two did commit the crimes they’re accused of, I hope the justice system works, and that they’re found guilty and punished to the fullest extent of the law. As a father of both a daughter and a son, I see the value in teaching my daughter, at least the basics, of self-defense and jiu-jitsu. My daughter took her first jiu-jitsu class at the age of 10. The topic of women’s self-defense was immediately raised, and rightfully so. I think everyone; especially women, should know how to protect themselves in any situation. That’s one of the beautiful aspects of jiu-jitsu, one of its many benefits is the confidence it builds, empowering people to defend themselves. But the discussion of rape shouldn’t end with our daughters. A very dear friend of mine pointed out the fact that so often we jump to the self-defense angle when it comes to rape, but all of us should also focus on the aspect of self-control. Jiu-jitsu gives us the opportunity to really espouse its positive tenets, beliefs, and philosophies, not only to boys and girls alike, but to everyone, adults included, to respect our fellow human beings. Respect everyone, on and off the mats. Some schools and instructors do take the opportunity every class to reinforce many values that we should all hold dear, but other schools and instructors don’t always see the value in taking time to teach the righteous beliefs that are at the heart of jiu-jitsu. Instead, they’re often times too concerned with medal counts and podiums, rather than teaching the almost “reverent” values of jiu-jitsu and martial arts that serve as a guide on how to respect and honor our fellow citizens at all times. I hope this (alleged) vile rape case is a wake up call for all of us to continue to use jiujitsu as a vehicle for living a positive and honorable lifestyle, not only for our personal benefit, but also for the benefit of everyone around us. Thank You for Reading,

MIKE VELEZ

EDITOR & PUBLISHER MIKEV@JIUJITSUMAG.COM

EDITORIAL STAFF EDITOR & PUBLISHER Mike Velez ASSOCIATE EDITOR Deb Blyth CONTRIBUTING AUTHORS Seymour Yang, Jeremy Reid, Lucas Dyer, Dr. John Park, Dan Faggella, Bill Thomas, Andre Borges, Hywel Teague

ART & PHOTOGRAPHY ART DIRECTOR Dave Palacios CONTRIBUTING PHOTOGRAPHERS Jason Boulanger, John Cooper Kenny Jewel, Mike Lee, Mike Calimbas, Kristen Mendes

PRODUCTION & ADVERTISING PRODUCTION DIRECTOR Paula Fountain ADVERTISING SALES Mike Velez CIRCULATION MANAGER Tom Ferruggia

ADDRESS CHANGE & SUBS Phone: 1.877.834.3552 ext. 227 Web: jiujitsumag.com

ADVERTISING & SALES INFO Available upon request, Contact: Jiu-Jitsu Magazine PO Box 2405 Chino Hills, CA 91709 ph: 1.877.834.3552 ext. 221 fax: 909.591.1251

NATIONAL/INTERNATIONAL NEWSSTAND DISTRIBUTION The Curtis Circulation Company Jiu-Jitsu Magazine (ISSN 2157-6173) is a publication of Recon Media Inc., PO Box 2405 Chino Hills, CA 91709; Phone: 877.834.3552; Fax: 909.517.1601email: info@ jiujitsumag.com. Subscription rates are $37.99 for 10 issues (1 year), $57.99 per year Canada, and $87.99 per year for foreign airmail. All rights reserved, The entire contents are copyright 2013 Recon Media Inc, and may not be reproduced in any manner in whole or in part without written permission from the publisher. The views and the opinions of the writers and advertisers are their own and do not necessarily reflect those of Recon Media Inc., the Publisher, or the editorial staff. The Publisher assumes no responsibilities for advertising claims, errors, and omissions. Some of the techniques described in this magazine can be dangerous. Always practice safe procedures and use common sense. Recon Media Inc., and the Publisher can not be held responsible from any injuries or damage caused by these techniques. Perform at your own risk. Jiu-Jitsu magazine is published 10 times per year. Application to mail at Periodicals Postage rate is pending at Chino, CA and at additional mailing offices. Postmaster: Send address changes to Jiu-Jitsu Magazine PO Box 2405, Chino HIlls, CA 91709.

100% Recyclable. Save the Planet. Roll Frequently, Read Jiu-Jitsu Magazine Printed in the U.S.A

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We hope you enjoy this issue.

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CHECKIN:::::::::::::::::::::::

AT PAN AMS

HE INTERNATIONAL BRAZILIAN JIU JITSU FEDERATION (IBJJF) HAS COME OUT AND ANNOUNCED THAT THEY ARE INSTITUTING DRUG TESTING AT THEIR LARGEST EVENT OF THE YEAR, THE PAN AMS. This year’s Pan Ams will be held March 2024 at the University of Irvine, in the Bren Events Center in Irvine, California. The IBJJF has contracted with the US Anti-Doping Agency (USADA) to provide the anti-doping testing program for the event. The USADA is widely recognized as the leading organization in the US for such matters, and conducts their testing in accordance with the World Anti-Doping Code. Ten random selections will be drawn from the male and female medalists in the Adult Black Belt category. USADA testing is very strict and covers many drugs that would not be considered performance enhancing by many. It will be interesting to see what effect, if any, this has on the level of competition, or what type of scrutiny is leveled against regular competitors who fail to compete for whatever reason. For more information on what the test entails, be sure to read the “Supplements” column in this issue.

WWW.IBJJF.ORG WWW.USADA.ORG

IOC YANKS WRESTLING From the “WTF” files comes word that the International Olympic Committee (IOC) has recommended dismissing wrestling from the 2020 games. The recommendation was made after assessing the performance of all 26 sports at the London Games last summer. There is a chance that wrestling will be spared when the IOC meets later this year to ratify the decision. Now, wrestling will have to compete with seven other sports for a place in the 2020 games. Unfortunately, jiu-jitsu is not one of the seven. What does wrestling’s dismissal have to

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do with jiu-jitsu and why do we care? Wrestling was one of the founding sports in the ancient and modern Olympic games. It’s been contested at every Olympics. Jiu-jitsu and so

many other combat sports are direct descendants of ancient wrestling. Many techniques in jiu-jitsu can be traced back to ancient wrestling. We hope that the IOC will come to

its senses and not succumb to marketing pressures and allow wakeboarding and rock climbing to become Olympic “sports” while wrestlers sit on the sidelines.

We predict that the IOC will overturn their stupidity.

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USA ORIGINAL The words “game changer,” “disrupt,” and “next level” get thrown around pretty liberally these days, but Pete Roberts and the folks at Origin are about to go “inverted” or “north-south”, or whatever term you want to use. First off, they recently finished their Origin Mountain Retreat in the mountains of Maine. The retreat is over 6,000 square feet in size and houses offices, tons of mat space, fighter living quarters, and a factory. A what? Yes, a factory. A factory filled with everything needed to turn the best imported woven cotton fabric off the roll into a finished gi. Origin will be the first gi company that we know of to produce an American made gi.

Now, that would normally be a news story in and of itself, but not quite the “game changer” we’ve eluded to. So here goes… the new Origin Pro-Comp 2013 gi is literally like no other gi on the market. The jacket has a reengineered cut that allows more room and comfort in the shoulders and arms. The biggest innovation, hell, call it revolution, is in the pants. Most gi pants are made from two pieces of fabric, maybe three at the most. The Pro-Comp 2013 pants are made from 10 separate pieces of fabric. The gusset (the piece in the crotch sometimes made of a different material) is gone. Sometimes gussets can fold over, get caught, and

cause some immobility. Instead, the gusset is formed from the stitching of separate pieces. All those separate pieces are triple-stitched for strength. The waist is totally different from anything you’ve seen before. The Pro-Comp 2013 pants are more like a pair of jeans in that area, designed for comfort, mobility, and proper fit. Instead of a rope or drawstring, the pants have a fly and come together in the front with a ¼” thin plastic buckle that snaps together. The buckle has 30º of flexibility to form to your body. A neoprene flap folds over the tiny buckle to keep it safe and out of anyone’s face. To insure that customers get the proper fit, pant and jackets are sized separately. So, if you’re usually an A3 top, you would pick your A3/Large jacket, then choose your typical waist size when it comes to buying pants, say a 34 waist size, then your inseam in Short, Regular, or Long. For a few bucks more you can order a custom hem to your specific length. Pants will be available in eight different waist sizes, three lengths each, and the jackets will be available in seven different sizes with some “long” options in certain sizes. Basically, anybody will be able

Never thought I’d say this, but I’m looking forward to visiting Maine!

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You’d be smilling too if you knew how awesome these new pants are.

to find the perfect fit. So, all this sounds great, and you’re excited to find the perfect fit, but you’re probably thinking, “how am I going to get financing for this American made, custom fit gi?” Good news! The Pro-Comp 2013 will be available from Origin for under $200. Nope, not a typo, this gi will be manufactured in Maine for under 200 bones. We can’t wait to get one of these gi’s in the lab, as well as head out to Maine to check out the compound/retreat. Origin expects to be taking orders and shipping soon after by the middle of March. So, get your credit cards ready. WWW.ORIGINBJJ.COM

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FIVE COMES OUT OF SEVEN Almost a year ago, a new grappling promotion burst onto the scene with a good amount of fanfare, thanks to some well-known names being involved in it. It was called S7 Submission Grappling. However, some differences between the partners, and other contributing factors have caused a break up of sorts of the promotion. Partner, Herb Dean, will continue to referee MMA fights, train in jiu-jitsu and other grappling arts, as well as produce tournaments in the communities that were visited by S7. Partner Joshua Rosenthal is pursuing his career in Mixed Martial Arts and grappling in a new educational arena. He is devoting the majority of his time to teaching underprivileged minority children Brazilian Jiu-Jitsu in Richmond, California. He will also continue refereeing at various venues across the country. The former managing partners of S7 Submission Grappling have started FIVE GI NOGI GRAPPLING. Dayan Henson and Paul Paterson will host eight events that are being created for their 2013 schedule with many more in development for 2014. Competitors will compete for qualification into the FIVE GRAPPLING North American Championships that will take place in late 2014.

HEAVENLY FOOTLOCK

One of the most popular jiu-jitsu artists on the scene today, Meerkatsu, has teamed up with Tatami Fightwear, 93 Brand, and BJJHQ to come up with the Heavenly Footlock t-shirt with 100% of the proceeds being directed to two worthy charities, RAINN and Rape Crisis. Both of these organizations are dedicated to raising awareness and offering support to the survivors of rape. The shirt will be available through both BJJHQ and Tatami. WWW.BJJHQ.COM WWW.TATAMIFIGHTWEAR.COM

ROGER GRACIE AND RONALDO “JACARE” SOUZA JOIN UFC In January, the final Strikeforce show took place with two BJJ superstars taking home big victories. With it being the last Strikeforce, we had to wait to see which fighters were going to be ushered into the big show, the UFC. As we mentioned in last month’s issue, Jacare’ had just signed a new contract with Strikeforce before the final show, but now, he and jiu-jitsu royalty, Roger Gracie, have both migrated into the UFC as middleweights. Roger and Jacare’, along with 19 other fighters, will be worked into future UFC cards. Look for these BJJ fighters, and others, to continue to represent jiu-jitsu under the bright lights of the UFC. WWW.UFC.COM

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Hopefully those shirts aren’t sold out by the time you read this.

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UGF ARIZONA

UGF Arizona State Grappling Championship was held in Phoenix, Arizona in late January. It was a big success for the UGF considering it was the first time the promotion’s gone to Arizona. Teams traveling from as far away as Washington made it out there to compete. Even JJM Editor Mike Velez trekked out to Arizona to partake in the fun with a first place finish in his weight division, not so much in absolute. OVERALL TEAM CHAMPIONS – UND1SPUTED

Anthony Ponce of Und1sputed worked his way through a 5-man bracket to become the Expert Adult Absolute Champion, which earned him the Championship Belt.

ng Submission Grappli Team Champions 1st - Und1sputed g Center 2nd - TNT MMA Trainin rts 3rd - Arizona Combat Spo Jiu-Jitsu Team Champions 1st - Ruffhouse 2nd - Und1sputed 3rd - Pure Jiu Jitsu

STORMING GRACIE BARRA The world’s biggest jiu-jitsu school, Gracie Barra, has teamed up with one of the top names in gi’s, STORM Kimonos. The entire GB Wear gi line-up has been revamped with a new kids gi, along with three new adult gi’s. All the new gi’s were designed by both STORM and GB and include many of the features found in other STORM gis, including triple stitching, antimicrobial treatment, strategic reinforcements, cuff tape, and other features that have helped make STORM one of the top gi brands around. Along with the kids, the adult gi’s include a “Pro Train,” “Pro Comp,” and “Pro Light” Series. If you’re a GB student you should be pretty happy with any of these new offerings. WWW.GBWEAR.COM

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MAILBAG Hi JJM,

I just wanted to drop a li ne to say I really enjoye d your recent editorial: NE FOUND BENEFI W T. Being in the business worl d and having pretty great some teachers myse lf - in both ji jitsu and bu u siness - I ha ve definitely able to make been similar corr elations as pointed out you that you expe ri enced. It is interesting to know that others are fin this “hidden ding logic” that se ems to be in almost everyt hing, and th at was truly exposed to me by my teache rs. I see it as so beneficial th at one day so I plan on op on ening a free ji u jitsu academ for all 300+ y employees an d their imme families, he diate re in Buffalo , NY. I’ll ke you posted if ep we can pull it off, as it might make fo r a nice a fe el-good piec your magazine e in =) Keep up the great work.. . Josh Ketry p.s. I love your logo an d rock my T-sh irt often!

UGF puts on a great show!

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BREAK TIME

A LOT ON HIS SHOULDERS

THIS LETTER COMES TO US FROM READER KC THOMPSON OF PORTLAND OREGON. During the 2011 Pan Ams I was in a match, and with about 90 seconds to go, I fell on my shoulder wrong and separated it. At this point in the match, I was up on points 3 to 2. I then had a decision to make. Tell the ref I can’t continue or keep going. Adrenaline running at an all time high and a high desire for a medal at the Pan Ams, I continued on. I was able to keep my opponent in my guard and keep him from passing for the next 90 seconds. Immediately as the match ended, my adrenaline wore off faster than it ever had in my life and all the pain came at one time. But I had won! My opponent wasn’t sure what was wrong because he was unaware I had been injured during the match. Although I had won, I was not able to compete in my next match. But I had held on for the win and a bronze medal. I don’t know if I have ever been so happy for just third (place) in my life. But when you want it, you want it.

THESE ARE THE BREAKS Hey guys, my name is Aaron Salaiz. I’m a blue belt and this is my gnarly jiu-jitsu story. I was at the Phoenix Open in 2011 and my opponent attempted a judo throw. When I went over, I braced with my arm (a no-no) and snapped the radius and ulna in my lower right arm. I was out of training for almost six months and had a metal plate with 7 pins in each bone that was broken. HERE IS THE VIDEO: YOUTU.BE/NKEOFIAUGYM

Got a jiu-jitsu related injury you’d like to share? Maybe even win some free swag we have laying around the office? Tell us about your injury with pics, and email to FEEDBACK@JIUJITSUMAG.COM

NEVER SLEEPS

The new designs just keep rolling in from CTRL. Check out the “Technique is King,” which is a collaborative shirt with the Hip-Hop Chess Federation, Grypp Styles, and CTRL. Also new is the “Pressure Game,” perfect for those of you who like to run things from the top. WWW.CTRLINDUSTRIES.COM

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FACEBOOK

What advice would you share with someone about to enter their first tournament? MIKE CALIMBAS Calm down and relax. You won’t be up for awhile. JAMS THATLIGHT PARTRIDGE Day of tourney- realize that all you could do to prepare you’ve already done, now just be happy you can be here and do your thing. DANIEL LEAL Positions score points and win matches! The submission will come eventually! EL CAPITAN BROWN BELT Don’t spend the majority of the match on the feet playing paddy cake, it’s jiu-jitsu!! DON PEACE Go in with a game plan and stay warm between matches. ANDREW SCHAEFFER Humility in victory, grace in defeat. There is no shame in losing unless you beat yourself. DAVE GIESELMAN Don’t worry about the other guys in your bracket. You don’t know anything about them. I know they look (scary, big, lame, weak, strong, experienced, macho, etc.), don’t waste time or mental energy trying to figure them out or psych yourself out before you even step onto the mat. The very worst competitor can sweep his bracket on his best day, and the very best guy can give up an arm bar in the first 30 seconds on a bad day. Breathe, smile, step on the mat and see what kind of day you are having. BLAKE HARP Don’t expect it to be like any practice session that you have experienced; be sure to breathe; trust what you have learned; win or lose, soak in the experience. ANDRE GALVAO FAN PAGE - OFFICIAL Just enjoy it. Do everything you learned during the training and be happy to be there. Did you watch the video yet? You’ve got to watch the video.

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JIU-JITSU FIGHTING AND THE GLYCEMIC INDEX words: LUCAS DYER

CERTIFIED AND LICENSED SPORTS NUTRITIONIST For more info on Lucas visit www.facebook.com/FITTnutrition or email at lucasdyer@fittnutrition.com

Why Don’t We Ease Into the Glycemic Index…We Just Met As if you don’t have enough priorities in your life right now to think about, let’s just add one more little thing to the list… the Glycemic Index. We all think we know what it is until we’re asked to explain it. Let’s start with carbohydrates, the forbidden fruit of the 21st century. When it comes to dieting to lose weight, half the battle for the average person in America is their complacency. Complacence plus carbs (especially the wrong carbs) results in weight gain or lack of weight loss, so many diets lower carbohydrates because the average person is not active enough

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to burn them. However, athletes must break the stereotype and consider the vast differences between their daily regimen and that of the average American. Athletes seeking optimum performance must seek to consume a minimum of 55% of total daily calories from carbohydrates, so stock up on those polysaccharides and get going…poly what? There are two types of carbs, simple and complex. Polysaccharides (poly-sack-a-rides) are complex carbs like pasta and whole grains, while monosaccharides and disaccharides are simple carbs like white breads and

sugars. If you have been following my articles you know that fueling your body is like fueling your car; good food is like good fuel. The most important thing to understand about carbohydrates is that they are involved in maintaining blood sugar levels (also called blood glucose levels) and are vital to performance and appetite control. To better explain how carbs are important in maintaining blood sugar levels for athletes, we must first understand the Glycemic Index.

Discipline!

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SO, WHAT IS THE GLYCEMIC INDEX?

The Glycemic Index (commonly referred to as GI), is a numerical rating system that indicates the different speed at which carbohydrates are processed into glucose by the body. In general, complex carbohydrates are broken down slower, providing a measured infusion of glucose for steady energy. Simple carbohydrates are absorbed quickly, causing fluctuations of glucose, which can drastically affect your energy levels. Still confused? Look at it this way: only carbohydrates have a numerical rating system that is associated with a number. If you eat low glycemic foods, such as lima beans, your blood sugar levels will rise slowly. If you eat high glycemic foods, such as white bread with honey, your blood sugar levels will rise rapidly. This means your insulin levels will do the same. Increased insulin in the blood promotes the update of glucose by the cells throughout the body. This is extremely important because depending on what you are about to do, such as train jiu-jitsu or work out, a spike in insulin will result in decreased performance and an early onset of fatigue if taken several hours before training. However, in contrast, if you spike your insulin just prior to a workout (one to five minutes) and maintain a good source of simple carbohydrates throughout the workout, it will actually spare your glycogen levels and increase your time to exhaustion. The key ingredient is the workout, which naturally produces insulin; later preventing the typical crash an average person would get from simple carbs without a workout. In other words, you increase performance with the spike and prolong workout capacity without a crash. In theory, you could spend $60 on a pre-workout supplement, or you could eat/drink a high glycemic food just prior to working out and essentially achieve the same goal.

CARBOHYDRATES IN THE BODY: BLOOD GLUCOSE LEVELS AND GLYCOGEN The word “glycogen” is thrown around more than a beginner white belt entering an advanced brown belt grappling match. Glycogen is similar to starch found in plants in that it consists of chains of glucose units, however, starch only occurs in plants, and glycogen only occurs in animals. Due to the small amount of storage capacity the human body has for glycogen, a relatively constant supply of carbohydrates is needed throughout the day depending on your activity level. The body converts part of the ingested complex carbohydrate into glycogen, thereby refueling the body’s limited glycogen supply. Remember, if your body has more glucose than it can use as energy or convert to glycogen for storage, the excess is converted to fat. In the human body, glycogen is found in all cells and muscle fibers and also in the liver. The glycogen supply in the liver is used to regulate blood levels. In this way, the liver acts as a reservoir of glucose. Not a bad idea to test your glucose levels.

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Furthermore, the glucose that is fed into the bloodstream from liver glycogen is the main source of energy for the brain. The brain can use over 400 calories per day of glucose from liver glycogen. ATHLETES AND THOSE INDIVIDUALS WHO ARE PHYSICALLY ACTIVE SOMETIMES ENCOUNTER THE FEELING OF BEING BOGGED DOWN. IN MANY INSTANCES, THIS IS DUE TO LOW LEVELS OF LIVER GLYCOGEN. BY EATING A PLENTIFUL AMOUNT OF COMPLEX CARBOHYDRATES, ESPECIALLY AT NIGHT, IT WILL REPLENISH YOUR GLYCOGEN SYSTEM. As a result, you will mentally bounce back and feel energetic again. It should be noted that glycogen is stored together with water. One gram of glycogen is stored with about three grams of water. This means that when glycogen is used, water weight is lost in the process. Many “fad

diets” take advantage of this phenomenon by specifying a low calorie, high protein diet, which will cause liver and muscle glycogen to be depleted in 24 to 48 hours. This can result in several pounds of weight loss from water alone, which is mistaken for a several pound loss in body fat. Moreover, because most weight loss diets are low in calories, within a few days the body will eliminate a few pounds of

gastrointestinal bulk. This is also mistakenly perceived as a loss in body fat. So, after a week or two of fad dieting, you may have lost several pounds of water weight and gastrointestinal bulk with perhaps only a mere pound

Diabetics test their glucose levels regularly. But anyone can test theirs to see where they fall with a simple meter available at most drug stores.

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JJMGRUB:::::::::::::::::::::: or two of body fat. This is one reason why the body, almost overnight, will quickly gain back the 10 pounds lost over the previous week. This is especially important to understand for weight conscious athletes who typically deplete their glycogen supplies on low calorie diets, and then blow-up the next day when they return to a normal diet, then have to lose several pounds again a few days later. By keeping a normal caloric and carbohydrate intake, your body will work better, and your glycogen supply will be maintained for better overall performance.

AS A JIU-JITSU PRACTITIONER, THIS IS WHY ITâ&#x20AC;&#x2122;S IMPORTANT

CARBOHYDRATES PRE-EXERCISE, DURING EXERCISE, AND POSE EXERCISE Pre-exercise, exercise, and post-exercise carbohydrate ingestion also needs to include fluid and electrolyte requirements. The pre-exercise meal is ideally high in carbohydrates, low in protein and fat, and eaten about three hours prior to exercise. This is important because it takes this long for the stomach to empty and glucose to enter the bloodstream. If too much protein and fat are present in the pre-exercise meal, the time it takes the stomach to empty will lengthen. Drink several glasses of water after the pre-exercise meal and 30 minutes before exercise. During exercise, more water and/ or a sports beverage with about 70 to 100 calories of carbohydrates per serving and a supply of electrolytes should be ingested. If the carbohydrate and electrolyte content is too high, the time it takes

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the stomach to empty will increase. For practice sessions, and events exceeding two hours in length, it is important to add a carbohydrate source and a supply of electrolytes in the drink. Preferably, glucose or sucrose is mixed with a complex carbohydrate like maltodextrin. For events under two hours, it is still a good practice to drink (at least) water to rehydrate your body. The benefits of drinking beverages containing carbohydrates and electrolytes are less clear for exercise lasting under two hours. The benefits might not be immediate, but may help reserve glycogen stores and prevent glycogen depletion on a day-to-day basis. Research indicates that many athletes may suffer from chronic glycogen depletion, with decreased performance and increased recovery time. After any exercise, it

is vital to replenish the body with water, carbohydrates, B and C vitamins, and protein. This can be accomplished by preparing or purchasing a supplement drink designed for this purpose, followed by a full meal. If you are training after your last evening meal, you should prepare and drink a high carbohydrate multinutrient supplement drink that contains 300 to 600 calories, with vitamins and minerals. Additionally, two or more glasses of water should be ingested after exercise.

Understanding glycogen storage and dynamics is a cornerstone to improving athletic performance nutritionally. As mentioned above, the body stores glycogen in all cells, but mainly in muscle cells and the liver. The glycogen stored in muscle cells is an important source of immediate energy, especially for high intensity sports, such as MMA or jiu-jitsu. Muscle glycogen acts as an immediate energy reserve and is the primary energy source during high intensity exercise. Liver glycogen is utilized both during exercise and rest to replenish muscle glycogen stores. Muscle glycogen is preferentially replenished over liver glycogen. This can diminish the supply of glucose available to the brain. There is a direct correlation between glycogen supply and performance. When glycogen supplies run low or are depleted, physical performance is reduced. This is especially true for endurance sports that are over one hour in duration. Athletes must also conserve and replenish glycogen stores every day to keep energy levels high and to maximize recovery. This glycogen maintenance translates into steady, faster improvements in performance.

SO, FOR THE ATHLETE, THE GOAL IS TO:

1. 2.

Keep muscle and liver glycogen stores filled up;

Structure a daily nutrition program that encourages glycogen replenishment and spares glycogen utilization; and

Maximize glycogen stores using carbohydrate loading for endurance sports and tournaments.

Those are the goals, can you reach them?

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JJMGRUB::::::::::::::::::::::

What do the Glycemic Numbers Represent?

The glycemic index and the numerical rating system, often referred to as the GI range. Carbohydrates are broken down into three categories: low glycemic index (LGI), medium glycemic index (MGI) and high glycemic index (HGI). A LGI is rated at 55 and below, the MGI are rated at 56 to 69 and HGI are rated at 70 and above. The 55 and below carbohydrates are great for weight loss and are considered among the better of carbohydrates. Several examples of a low glycemic food with their numerical rating are: multi grain bread (48), whole grain bread (50), low fat yogurt (14), sweet potato (54), as well as a majority of pasta and fruits. The MGI foods are very natural and do not affect the blood sugar levels as the others do. Foods such as pita bread (57), Mini Wheats (57), white rice (58) and your basic baked potato fit into this category. HGI foods increase blood sugar levels fast and are important immediately after a workout and include foods such as rice cakes (77), white bread (71), brown rice pasta (92), watermelons (72), or straight honey, which is basically rated at (100).

ROUND UP

The importance of understanding how to utilize the glycemic index could be the difference between having your hand raised in victory, or running out of energy too soon. Every competitor is always looking for the edge over their opponent. To do it cleanly and healthily while regulating your blood sugar levels is the key to gaining the edge. Nothing is truer in terms of nutrition than the old saying, “you are what you eat.” Eat healthy, eat clean, and eat often.

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Mmmm, carbs!

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JJMSUPPLEMENTS:::::::

DRUG TESTING words: JEREMY REID

F YOU HAVEN’T HEARD THE BIG NEWS ALREADY, THE IBJJF HAS DECIDED IT WILL BEGIN TESTING FOR PERFORMANCE ENHANCING DRUGS (PEDS) THIS YEAR. They have teamed up with the U.S. Anti-Doping Agency (USADA) to conduct and control the testing. This is huge news and has the potential to shake up the jiu-jitsu world. These are essentially unprecedented and untested waters. There has never been testing at Jiujitsu tournaments before, therefore, a lot of the athletes have never had to worry about being tested. While this seems like a great idea, and is without a doubt a huge step forward for the sport, there still are a lot of unanswered questions. So, here is what this means to the sport and to you as a competitor:

USADA

The IBJJF didn’t just get any agency to conduct their testing; they got the USADA, which is the national anti-doping organization for the Olympic movement in the United States. The U.S. Congress recognized the USADA as the official anti-doping agency for Olympic, Pan American, and Paralympic sports in the United States. Yeah, they’re kind of a big deal. They are probably the most respected and legitimate PED testing organization

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in the country. Their anti-doping programs are comprehensive, including in-competition and outof-competition testing, results management and adjudication processes, drug reference resources and therapeutic use exemption process, scientific research initiatives, and athlete and outreach education. While all of these programs are available through USADA, it is still unclear to what extent the IBJJF intends to use them.

Research is always your friend, especially in matters like this.

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BANNED SUBSTANCES USADA uses the World AntiDoping Agency (WADA) prohibited list. The list of banned substances is pretty extensive, as this is the same list used by all major agencies and organizations throughout the world. The list is broken down into categories, including prohibited substances, prohibited methods, in-competition, and out–ofcompetition, as well some specific substances limited per sport. Since we still don’t know the specifics of how the IBJJF will be implementing USADA testing, and if they will add any specific substances, I will discuss the main substances for in-competition testing. This will be just a brief overview and in no way a complete list. You can download the complete list from WADA’s website. The list is broken down into prohibited substances as well as prohibited methods. It then gets further broken down into banned out of season (at all times) and banned in–competition. Confusing right? Well, here is a brief breakdown on the main things you need to concern yourself with. The first major category (and a big one) is anabolic and androgenic compounds. They are all prohibited. Yes, these are what are commonly referred to as “steroids.” However, it is very important to note that this category does not only include steroids, it also comprises any and all other anabolic and androgenic compounds, including pro-hormones, clenbuterol, and steroid metabolites among others. This is important, as some over the counter supplements contain some of these metabolites and There might be some growing pains at this first event.

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therefore, are prohibited. I will discuss this more in depth in the supplement section, but in simple terms, you could test positive for anabolic androgenic steroids even if you are not taking “steroids” in the sense most people think of them. The next big section of prohibited substances is peptide hormones, growth factors, and related substances. There are two main parts this section covers. The first is human growth hormone (HGH) and its metabolites. The second part is all blood doping and erythropoietin (EPO), basically what Lance Armstrong was doing. Beta-2 agonists, hormone modulators, and diuretics make up the rest of the banned substances at all times. The prohibited methods include any blood and blood component manipulations, as well as gene doping. It also includes any and all physical or chemical manipulations of testing samples. Basically, you can’t alter anything in an attempt to pass the test. Now for the substances that are banned in-competition. These are substances that are allowed throughout the year, but are banned during competition. They obviously include all the same substances as stated above, but include a few more. The big ones here are the stimulants. Almost all stimulants are banned or highly restricted. The stimulant list itself is almost a full page long. The one exception is caffeine, which is monitored, but not banned. So, basically

avoid all stimulants except caffeine. Glucocorticosteroids are also prohibited in-competition. Ahh, now for that highly controversial one. The next two banned substances incompetition are narcotics and cannabinoids (marijuana and derivatives). This one may cause some problems for some people. The Diaz brothers will probably not be competing this year. Even in states where it is legalized, it is still banned in-competition. Even though it is only banned in-competition, it still poses quite a problem for some. I will discuss exactly why some may

have problems passing the test, even after stopping use in a following section. Again, this is by no means a fully inclusive in-competition banned list. I have simply covered the most common and significant ones most of us might have to pay attention to. I highly recommend anyone who may be tested to search USADA’s website for a comprehensive list.

APRIL 2013

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JJMSUPPLEMENTS::::::

SUPPLEMENTS But I’m ok, right? I only take supplements! Well, maybe not. Certain supplements actually contain ingredients that are prohibited. Some may even be tainted with certain ingredients you are unaware of that could cause a positive test. This is one of the big problems with supplements, especially those “proprietary” blend ones. It is often hard to tell exactly what they have in them, and the amounts they contain. Since the regulation of dietary supplements is fairly light, there are a lot of instances of products containing illegal ingredients or unlisted ingredients. There have been numerous instances of companies getting busted for this. So what are you saying? I can’t take any of my supplements? Well, not necessarily. I am going to do my best to help guide you through what to

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avoid and what should be fine. However, as a disclaimer, it is impossible to fully trace every brand and every ingredient to ensure no contamination. There is no guarantee here, just some things to significantly lower your risk. First and foremost, like I have always said, I recommend being the ingredients over the “blends.” (I don’t know what he means by that, but I know the sentence is incorrect lol) This helps to ensure that you are getting what you want and nothing else. I also recommend GMP certified and third-party tested brands. Another good thing to look for is pharmaceutical grade ingredients. This should significantly lower your risk. There are some things that can raise red flags that you should definitely avoid. These include

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products that claim: “testosterone boosting,” “energy increasing,” “fat burning,” “anabolic,” and “growth hormone increasing.” These are some tell-tale signs they may contain banned substances. Some other things to be on the lookout for include long confusing names in the ingredients, especially anything with numbers in it or words ending in –ol, -idol, or –stene. As a general rule, if you do not know what an ingredient is, avoid it, or at the very least look it up and find out exactly what it is and what it’s supposed to do. I would highly recommend checking the USADA website and their section on supplements. It has some good tips and helpful information to help you better understand what to avoid. It also has a list of known high risk and banned/tainted supplements. In the end, I would go with the better-safe-than-sorry approach. You don’t want to be the guy trying to explain, “I didn’t know, my supplement must have something in it.” Trust me, they don’t want to hear it. They’ve heard it all before and will hear it all again.

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JJMSUPPLEMENTS::::::

PASS ON THE GRASS

Yes, the marijuana issue. This will no doubt be a big topic and will probably cause a lot of controversy and anger. I will not argue the issue either way; I will however, explain very simply that it IS BANNED and you WILL GET PUNISHED if you test positive for it. It’s up to you if you feel it’s worth risking. Here’s a little scientific detail that many people are going to overlook and hence, get busted for. While it is often recommended to stop using as little as two weeks prior to a competition, this might pose a problem for jiu-jitsu athletes. With chronic use, cannabinoids will be retained in fat tissue. Usually this is not an issue; however, with sudden and rapid weight loss, these cannabinoids will be released in detectable amounts and cause a positive test. Sudden and rapid weight loss? Hmmm, this sounds oddly like cutting weight. Weight cutting can and will cause the stored cannabinoids to be released and you to test positive. This is why I suggest cutting out use as soon as possible to prevent this situation from happening. I have a strong feeling there will be more than a few people who think they stopped in time, but will test positive due to this reason. But since you guys are the smart ones who subscribe to this magazine, you will be aware and not let it happen to you. No excuse for “I didn’t know!”

UNANSWERED QUESTIONS

The IBJJF’s decision to implement PED testing is a huge step forward for the sport; especially with an organization as reputable as the USADA. However, there are still a lot of unanswered questions and details that need to be addressed. From what we understand a total of ten men and women will be chosen at random from the podium positions in the Adult Black Belt categories. I am always a little concerned with any “random” testing, especially when one of the governing bodies has a vested interest in the outcome. The next big question is, how will they be tested? Will they do blood testing as well as urine testing, or will it only be urine testing? Urine samples alone do not detect a lot of the banned compounds. Blood testing is required to get the full benefit of the USADA and to fully prevent any PED use. This can obviously play a big part in the results. Another big question is the money question, literally. This testing is not cheap and the cost has to come from somewhere. How much will be picked up by the IBJJF? How much of that cost will get passed down to the competitors? Will it raise registration for everyone, even if only black belt divisions are getting tested? While this is without a doubt one of the best things to happen to the sport and a huge step in the right direction for legitimizing the sport, it appears it will still take some time and some trial and error to get everything right.

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Datch Guy, Edgy Brabo.

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WARMUP::::::::::::::::::::::: POWERED BY:

ATHLETIC BODY CARE

WARMING UP AND STRETCHING YOUR QUADS words: MIKE VELEZ

THANKS TO OUR MODEL DEREK BLACK OF DNJ FITNESS

WWW.DNJFITNESS.COM WWW.FACEBOOK.COM/DNJFITNESS

ANATOMY

| photos: MIKE VELEZ

HE OTHER DAY I VISITED A CHIROPRACTOR FOR THE FIRST TIME. During his initial exam he asked me to touch my toes, lean back, and do a few other tests to gauge my flexibility. He was impressed with the flexibility in my hamstrings, but not too impressed with my quads and their flexibility, or lack thereof. Turns out I’ve been neglecting my quads in my stretching routine. The lack of balance between my hamstrings and quadriceps (opposing muscle groups) was affecting how I walk, stand, and probably perform on the mat. He prescribed a regimen for me to follow to gain that balance. This experience caused me to take a look around at the different stretching routines being performed by many jiu-jitsu students and it became apparent to me that there’s more of an emphasis put on stretching the hamstrings as opposed to the quads. For this issue’s Warm-Up we’re going to check out the anatomy of the quads, how to warm them up, and how to stretch them.

RECTUS FEMORIS

THE QUADRICEPS (aka Quads) are a group of four muscles found on the front of the thigh. Three of these muscles start at the top of the femur (thigh bone) and run the length of and attach down at the tibia. The rectus femoris is a bit different and goes across the hip joint between the femur and the pelvis. The quads are used to straighten and extend the knee. Think of pushing someone off you with your legs. The rectus femoris helps with this movement, but is also a hip flexor; think pulling your knees toward your chest in your guard.

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VASTUS MEDIALIS

VASTUS LATERALIS

That muscle guy sure is popular.

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WARM-UPS

Before performing any sort of exercise, especially grappling, or even stretching, it’s a great idea to perform a proper warm-up to get the joints lubricated, get blood flowing into the muscles, and to help avoid injury. These three simple warm-ups can be done prior to rolling or prior to any stretching routine. These will hit your entire lower body including the quads, hip flexors, hamstrings, knees, and calves.

HIGH KNEES

You can do these anywhere, if you have the space do them as a jog around, and if you don’t have the space you can do them in place.

01bringing your

Begin a light jog

knees up increasingly higher and higher, as high as you can go, one leg at a time, so your knees get up to your waist.

BUTT KICKERS

Butt Kickers will primarily target the hamstrings and glutes, but will get blood flowing to your quads, hips, and other joints. Like High Knees they can be performed in place or over a distance.

01keep your torso straight, 02contact with each stride. Start off with a light jog,

and begin to emphasize each contraction in your stride so that you attempt to make contact between the heels of each foot with your butt.

Continue to make

If you can’t make contact just go as far as you can. RX: Perform 2 sets of 30 to 60 seconds each.

02pace with a light Maintain the

jog, each stride will be short, you’re not going to cover much ground, or perform in place.

RX: Perform 2 sets of 30 seconds each.

JUMP SQUATS

Of the three warm-ups, these are the most demanding, so save these for last.

01wider than shoulder width apart and Start standing with your feet a little

02knees and hips, keeping your torso erect. 03your thighs go to or past parallel with Slowly lower down by bending at the

As you do this, bring your arms out in front of you. Don’t allow your knees to go forward past your toes, try to stay on your heels.

At the bottom of the movement, once

the ground, explode upward to jump as high as you can. As you jump up bring your hands downward. Upon coming back down repeat the steps.

your arms at your sides.

RX: perform a total of between 10 and 15 to finish off your warm-up.

Kris Kross will make you Jump!

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WARMUP::::::::::::::::::::::

STRETCHING

There are many different types of stretches, but for this article we’re going to focus on a few static stretches and a few dynamic ones. When it comes to the quads, research suggests that static stretching can negatively influence muscle strength and power and may result in decreased functional performance. So, if you’re stretching for a competition or just before a roll, stick with the dynamic stretches. Use the static stretches as part of a daily routine when performance isn’t critical or as part of your cool-down routine.

C :::: DYNAMIES :::: STRETCH

Dynamic stretches increase functional ability of the muscles being stretched, and stimulate the tendons, joints, and ligaments. Since dynamic stretches do stimulate so many parts of the body, doing a proper warm-up as described isn’t as critical, but still recommended.

WALKING LUNGES

01forward then bring your back knee down towards the ground

Start standing with your hands on your hips. Take a long step

moving in a steady and slow motion. Don’t allow your forward knee to move forward beyond your toes.

02the stretch in your quads and hips. Then step forward with the At the bottom of the movement, hold for a brief second, feel

back leg, again taking a long step forward, and repeat the first step with the other leg.

RX: Alternate legs and complete 10 to 16 strides total.

KNEELING STRETCH

This one is pretty much what the name implies. It’s a great deep stretch for the quads and hip flexors.

01your left leg forward, your right leg

Start off in a kneeling position with

behind you, as if you’ve gone all the way down into a lunge.

02balance, and press your hips forward

Place both hands on your left thigh for

and down toward the ground until you feel the stretch in your right quad.

03and bring your hips back to where you At the bottom of the stretch, release

began. Don’t bounce or pause at either the beginning or end of the stretch.

RX: Perform 10 stretches to the right quad, then 10 to the left.

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You like the new layout so far?

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WARMUP::::::::::::::::::::::

:::: STATIC STRETCHE :::: S Static stretche

STANDING STRETCH

s help to increase your range of mo tion. When you stretch a musc le you reach a point where yo u feel like you can’t go any further. There are tension recept ors in your muscles that give the message to your brain tha t it can’t go further. Routinely doing static stretches lessens their sensitivity so that you can str etch further and further. Your muscles and tendons don’ t physically elongate, but you can stretch further in time, inc reasing your range of motion.

This one’s easy and doesn’t take long to do properly.

01one knee behind your body, Standing up straight, bend

and grasp your foot with the hand on the same side. Use your free hand to brace yourself against a wall or something else for balance if you need it. Remember to keep your knees together.

02towards your glutes, bringing

Gently pull your foot forward

it as close as you can without causing pain or over stretching. If you can’t feel the stretch, then you’re pretty limber, but keep it going. Push your foot against your hand as your hand continues pulling forward toward your glutes.

RX: After holding the tension for 30 seconds release and repeat on the other side.

LYING DOWN STRETCH

This one’s a little more advanced and easy to do any time of the day.

01the floor or mat with both 03down towards the floor, Start in a seated position on

legs out in front of you.

02right, and bend the knee

Pick a leg, in this case the

back to a hurdler’s position.

Slowly move your back

and use your arms to support your body on the way down. Go back as far as you can. Be sure that your knee is bent correctly with the top of your

RX: Go as low as you can and hold for 30 seconds then repeat to the other side.

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foot against the floor. This will make sure that you feel the stretch in your right quad, without pressure being placed on your knee.

THIS COLUMN IS POWERED BY

ATHLETIC BODY CARE:

No workout is ever complete without proper hygiene. Be prepared before and after hitting the mats with the Athletic Body Care line of performance skincare products designed to provide the athlete with a level of hygiene and protection better than any other today. WWW.ATHLETICBODYCARE.COM

Tell us what you like or don’t like; feedback@jiujitsumag.com

2/19/13 3:32 PM

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WHOIS::::::::::::::::::::::::::

WHO IS

JIM LAWSON? words: STAFF

OU’VE GOT TO LOVE THE INTERNET. Any subject you want to learn about you can find a podcast on. In the world of jiu-jitsu we have some excellent options when it comes to podcasts and they cover a variety of our favorite subjects. One up and coming show focused on the world of jiu-jitsu is, “The Warrior’s Club Mind Control Podcast.” It doesn’t quite roll off the tongue, but it has managed to gather some of the top names in jiu-jitsu as recent guests in its relatively short run so far. We got together with the creator and host, Jim Lawson, to find out more about the podcast and his life’s journey with jiu-jitsu.

WHERE DID THE IDEA FOR THE PODCAST COME FROM? Being a big fan of other podcasts, I was inspired to do my own. One of the main considerations was to bring awareness to some of my philosophies on martial arts. I wanted to share my journey and interests through unfiltered conversations with friends, athletes, entrepreneurs, etc. It was also a unique opportunity to take the principles I’ve developed for “The Warrior’s Club” fitness program, beyond the gym and into the digital world.

HOW HAS THE PODCAST EVOLVED SINCE IT STARTED? The podcast has evolved from a group of buddies getting

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together for Sunday afternoon jab sessions, to a forum for today’s premiere personalities to share their stories, opinions and insights on their craft. It’s amazing! I’m truly inspired by the conversations I have from week to week, and couldn’t be more excited about what the future holds.

WHERE WOULD YOU LIKE TO GO WITH THE PODCAST, WHAT’S THE FUTURE HOLD? I would like to delve into even more diverse topics. I like to think of “The Warrior’s Club” as a lifestyle, and that means talking about anything and everything that impacts your day to day (or you simply find fascinating). I’d also like the podcast to serve as an outlet for those who walk the path

less traveled; with the hope of creating greater awareness, understanding and a sense of community -- all while having a whole lot of fun.

WHO’S BEEN YOUR MOST MEMORABLE GUEST OR WHAT’S BEEN YOUR BEST EXPERIENCE OF THE PODCAST SO FAR? MAN! This is like asking who my favorite child is! There has been such diversity amongst my guests that I can’t call out just one. Bas Rutten’s explanation of how he tends to get a little OCD when learning something new was mind blowing. Rener Gracie’s epic breakdown of his engagement to Eve Torres was hilarious. Gray Maynard’s experience living in the TUF

house. The list goes on. Honestly, every conversation has been memorable and each guest very special in their own right.

WHO WOULD YOUR DREAM GUESTS BE? I would LOVE to have Joe Rogan, Dana White, Nick Diaz, BJ Penn, Renzo Gracie, Rodrigo Teixeira.

ARE THERE ANY SUBJECTS YOU LIKE TO AVOID? Not really. I like the podcast to be an open forum for unfiltered thoughts and opinions. And as my subscribers know, I’m always game to talk a little mess. As long as we’re all attempting to respect one another and no one is getting thrown under the bus. As Ryron Gracie would say, you’ve got to keep it playful. Listen now: www.thewarriorsclubpodcast.com

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I KNOW YOU’VE BEEN AN INSTRUCTOR FOR A WHILE, HOW DID YOU GET INTO THAT?

PERSONAL STATS BELT: Brown (3 Stripes) INSTRUCTOR: Rodrigo Teixeira AGE: 41 LOCATION: Burbank, Covina, Diamond Bar ROLLING SINCE: 1994-96, 2005 I ROLL: Inquisitively

I really enjoy the process of building, learning and problem solving. Growing up, I was very fortunate to have a father who took the time to coach me in every sport I begged him to participate in. He always found a way to be part of the coaching staff on the teams I played for. My first experience in coaching came when I was in high school. Once I was done with my football practice, I would help my father coach his Pop Warner team. After I graduated, I helped my father and my uncle coach the high school football team as well. Once I joined the Marines, I was assigned as my unit’s training instructor and at some point, just accepted and realized that I have a joy and knack for instructing.

HOW DID YOU FIND JIU-JITSU? Not long after UFC 1, I saw a group of about five guys (from the Gracie Academy in Torrance) at my gym rolling around in gi’s. I asked them if I could join in (I was curious as to what this BJJ thing was all about). Shoot! I was good at wrestling, and I knew that if anything threatens my neck, just tuck my chin and I’ll be all right...right? Wrong. Three rear naked chokes later, I was hooked.

WHAT’S YOUR BEST JIU-JITSU TIP? Stay with it, accept all the difficulties that it presents, and STAY WITH IT! Once that formula is embraced, I truly think that not only will your

We like it.

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jiu-jitsu get better, but your entire life will as well. It’s a beautiful journey, even when it seems impossibly challenging.

WHAT’S BEEN THE BEST ADVICE YOU’VE EVER RECEIVED? One piece of fatherly advice that always rings in my ear is: Don’t panic. Life can be a very scary existence at times; throwing all kinds of unexpected variables your way. But as long as you can stay focused, and in the moment, you stand a good chance of survival. The practice of jiujitsu is a phenomenal tool that constantly puts you in tough situations that you must accept, and figure out a way to make it through. Sometimes tapping IS the best and only option. But once you tap, reset, slap hands, bump knuckles, and go at it again. New opportunity.

IS THERE ANYTHING ELSE YOU’D LIKE TO SHARE WITH OUR READERS? First off, I would like to thank my family, my daughter, her mother, my professor Rodrigo Teixeira and all of my friends and students who have truly supported me and allowed me all of the opportunities to pursue this vision in my head. Also, a very special thanks to my girl Emila. There’s no way this happens without her. Finally, I want to thank you, Mike Velez for giving opportunities to not only myself, but so many people within our jiu-jitsu community who help grow the lifestyle. No one does it alone and it is up to all of us to find a way to invest in that which enriches the culture.

APRIL 2013

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JJMTECHNIQUE::::::::::::

ATTACKING FROM THE SIDE with Ronis Gracie

words: MIKE VELEZ

| photos: JOHN COOPER

RONIS GRACIE BIOGRAPHY Ronis Gracie is the 26 year-old grandson of Carlos Gracie, Sr. and son of Karla Gracie. Ronis, like every Gracie, began training jiu-jitsu at a very early age, entering his first competition at the age of 9. After taking some teenage years off from dedicated training, Ronis burst into the competitive ranks with two Brazilian National Championships, a second place finish at the 2010 Worlds, and other podium placements at various jiujitsu tournaments. Ronis was awarded his blue belt by his uncle Rilion Gracie, and his purple and brown by his uncle Carlos Gracie, Jr. By the time this issue hits the street, he will have received his black belt from his

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AGE: 26 | BORN: Brazil | RESIDES: Tustin CA, USA

uncle Crolin Gracie in Brazil. In 2012, Ronis opened his own school under the Gracie Gym banner. His decision to break away from Gracie Barra was a business decision, but the split has caused some personal strife between him and some family members. His new role as school owner and teacher has called for some adjustments, but Ronis is making it work. There are now five Gracie Gym’s in the United States, and eight in Brazil, with the schools in Brazil being overseen by his uncle Crolin. For this article, we asked Ronis about his take on side control, its application, and execution from the position.

When it comes to side control, Ronis doesn’t rush the process; he makes sure that he has the position stabilized and is in total control. When in side control he likes to always have a first target and a back up plan. Most of his attacks from side control concentrate on the arms and neck. When the elbows are up, the option to go for the mount is often wide open. Many times getting to the mount is a byproduct of working a submission from the side. Ronis maintains “tightness” at all times when working from side control. Ronis is going to walk us through both simple and tricky submissions from side control, along with an escape.

That belt will be black by the time you read this.

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ESTABLISHING THE SIDE CONTROL The first thing to do is to separate your opponentâ&#x20AC;&#x2122;s elbows from his body. Try to open both elbows up, especially the one closest to you.

The first and most common way to do this is to shift your body down towards his hips, and pry your knee closest to his head between his elbow and body. Then shift your entire body back up near his head. Pull him in tight so his near arm and elbow are tucked between your thigh and torso.

Another way to open up that near side elbow is to bring your low side hip to his, turning towards your opponent. Then raise your near side leg up along the side of his body, wedging it between his elbow and body. As soon you feel your leg between where it needs to go, drag your leg closest to the mat upward across the mat and drop your far side leg back behind you, toes on the mat, to keep from getting swept backward.

All of Ronisâ&#x20AC;&#x2122; side control techniques start from this basic position, controlling the near side arm with the elbow between your thigh and torso. Well that was easy.

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ARMBAR FROM SIDE CONTROL 01

Starting from a solid side control position, your opponent still has his arm and wrist tucked in between you and him. You’ve got to resolve this dilemma by sliding your left hand between his upper arm and forearm so that his entire arm is trapped. Once you’re working with control of your opponent’s entire arm, slide your left arm behind his neck.

Once you work that right arm of his where you want it, bring your arms back together to lock in the position by keeping him nice and tight against you. Then pry his left elbow upward towards his head with your right arm.

As soon as you see that there’s about 90º of space between his elbow and body, pull up on his left arm and shoulder so you turn his body in towards you. You’ll be bringing his left shoulder off the mat.

there’s daylight between his shoulder and the mat, reach your left arm through and across his neck and back so you can grab a hold of his left armpit with your left hand.

This control of his armpit will allow you to let go of his arm with your right arm because you’re going to smash your left shoulder across his chin and neck with tight pressure.

With control of his armpit and pressure across his face, reposition your body up and to your left, bringing your left knee up near his head. Ronis likes to make contact with his knee against his opponent’s head.

From this position Ronis controls his opponent’s wrist with both hands, pointing his thumb towards the ceiling then pushes down on the wrist towards the mat to perform an armbar with Ronis’ left thigh as the fulcrum. If his opponent tries to escape, Ronis can lay back with his back to the mat, knees up, and finish with a traditional armbar.

Next, lean back and a little to your left, squeezing his right arm between your torso and left leg. It might look like Ronis is in a bad spot here and able to get swept, but it’s actually a very stable position for him because he has control of that left shoulder and right arm.

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Ronis lets go of his grip on the armpit with his left hand and brings it back to control his opponent’s outstretched right arm, while squeezing his knees together and pushing his knees into his opponent.

As soon as

Now bring your right leg up tight so your right shin is against his right armpit, you’ll have to be flexible for this, but work on it, and you’ll get it. As you do this, reach your right arm under his left armpit and cup the back of his left shoulder with your right hand.

There’s no easy button in jiu-jitsu.

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TRIANGLE FROM SIDE CONTROL

This next technique starts very much like the armbar. The basic setup has Ronis trapping his opponent’s entire right arm between his thigh and torso, and his left arm reaching under the back of his opponent’s neck with control of his armpit with his left arm. Ronis continues to apply pressure across his face.

With the controls mentioned above, rather than prying that far side/left elbow up, Ronis uses his right hand to control his opponent’s left wrists. Once he has a grip, he pushes it tight against his opponent’s body.

Now, Ronis passes his right leg up and over his opponent’s body bringing his right foot pointing forward and past his opponent’s head and shoulder.

With control of his shin, Ronis brings his left leg forward and sits back, keeping a hold of his shin and trapping his opponent’s right arm.

Once back, Ronis brings his left leg over his right foot and locks down the triangle with the crook of his left knee, trapping his own right ankle for a locked down triangle.

As soon as the leg is up there, Ronis lets go of his grip with his left arm and grabs his own right shin with his left hand.

KEY POINTS

BEFORE PASSING his leg over in Step 2, Ronis can pressure down on his opponent’s belly with his right knee and shin for a moment to control. Points for knee on belly would NOT be awarded because his left leg is not out stretched, but it can help him control his opponent if needed. DON’T DO

In order to finish, Ronis must bump his hips up and pass his opponent’s right arm across his body to Ronis’ right side. Once the arm is across, Ronis drops his hips back down, squeezes the triangle, and pulls down on the back of his opponent’s head (if he has to) to finish the triangle.

And we like it that way.

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ONCE YOUR RIGHT LEG is around, there might be a natural tendency to roll forward and then finish the triangle. Don’t do this! Your opponent will be in a much better position to escape.

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AMERICANA WITH ARMBAR OPTION

This position starts off with Ronis using his right leg to clear the nearside elbow, as described in the second option, for isolating that nearside elbow and arm.

With his opponent’s right arm separated from his body, Ronis cups his opponent’s left shoulder with his right arm that’s under hooking his opponent’s left arm. With his hand cupping the shoulder, he uses that right shoulder to apply enough pressure to his opponent so there’s no space for him to work his left hand in between the two of them.

Ronis wants to make sure that his opponent’s right arm is around his waist, so if he must, he’ll work his left hand between his opponent’s upper and lower right arm to get the entire arm isolated. To maintain control of the arm, he’ll grab onto his opponent’s gi at the right elbow for control.

If his opponent defends the American by rolling toward Ronis, then Ronis brings his right knee up to place his shin against his opponent to resist his attempt to “upa” or bridge to safety.

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Ronis brings his left foot to the mat to push off on the mat and swipes his right knee across his opponent’s body and on to the mat, while keeping his left leg draped across his opponent’s body.

Now Ronis sits back, bringing the arm with him, while at the same time bringing his right knee toward the ceiling.

What comes next really depends on his opponent’s reaction. If, for instance, his opponent pushes up on Ronis’ neck in attempt to create space, Ronis quickly uses his left hand to grab his opponent’s left wrist and then brings his right hand to his own left wrist. Once he has this grip, Ronis shifts his hips so both knees go to the mat and he can finish with an Americana by keeping a 90º angle with his opponent’s left elbow, while at the same time bringing his opponent’s left hand to the mat and raising his left elbow off the mat.

Lastly, Ronis controls the left wrist so the thumb is pointed upward, and pulls back on the arm, while hipping up to finish the armbar, knees close together to control his opponent.

KEY POINTS BEFORE GOING FROM STEP 2 TO STEP 3, you can lean back a bit, pulling your opponent into you with your right arm and controlling his left arm. This will make life a little more uncomfortable for him, as well as tire him out a bit.

Dad always said to keep your options open.

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www.facebook.com/RoninBrandGis

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FORWARD ARMBAR WITH OPTION 02 01

Starting from the same sit-out position from the previous technique, your opponent doesnâ&#x20AC;&#x2122;t push off against you, or before they can do that, you control his left wrist and shove it between your right shoulder and his body. Use your right hand to under hook his left arm and grab their shoulder to maintain pressure.

Pull back on his right elbow, while at the same time taking a big step over his head with your left foot. As you do this, apply pressure everywhere on your opponent, stay heavy, and donâ&#x20AC;&#x2122;t let that left hand loose.

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With his right shoulder off the mat and his body angled to his left, thanks to your pressure, lift your hip up and bring your right knee over and across his neck and your right shin, applying pressure just below his right side armpit. As you bring your knee across, you’ll need to post your head to the mat briefly, and once your right knee is across your opponent’s neck, drop your hips back down so your weight is on top of him, and you’re no longer posting your head to the mat.

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At this point, make sure you’re maintaining a solid grip on his outstretched right arm and that you have his left hand pinned against his chest. From here, bring both knees forward to the mat, let go of your grips, and grab his right wrist.

Pull back on his wrist with his thumb pointed away from you, and finish with an armbar.

If that finish has you feeling a little too vulnerable, you can go back to step 4, and instead of bringing you knees to the mat, you can just pass your left leg over the side of his head, then sit back and finish the armbar by applying pressure to his wrist with your armpit, or gripping his wrist with both your hands to finish.

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ANACONDA CHOKE FROM SIDE CONTROL 01

Reaching across your opponent, get control of his far shoulder with a right hand under hook to control his left shoulder.

Scoop your left arm over his left shoulder and get a hold of his left armpit with your left hand.

Let go of your right grip and bring your arm back over his body with your hand against his right hip.

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Isolate his left elbow by scooting your left knee between his shoulder and torso. Unlike the previous techniques, once thereâ&#x20AC;&#x2122;s a gap between his elbow and body, go high to your left to really pin his right elbow up high, past his ears.

Switch your hips so your left side is down on the mat, then scoot your butt back, placing more pressure on his outstretched right arm so itâ&#x20AC;&#x2122;s practically against his right ear. Maintain that over the shoulder grip you have of his left armpit with your left hand. But for some strange reason he never said that when mom was around.

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FIGHTING THE DISTANCE

Now, let go of your grip of his left armpit and feed your left arm across his back to grab a hold of his right armpit. That armpit will be exposed because you kept pressure on his right arm, forcing it straight up above his head.

Scoot your butt back even further and drop your right elbow down to your left hand. With your right hand grab a hold of the crook of your right elbow.

Bring your right hand onto his chest, flatten out your hips, and put your head down. Tighten up your arms and finish with the Anaconda choke.

Not to be confused with the D’Arce we went over last month.

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If your opponent is wise on the bottom, he’ll look to generate some space between you and him. One way for him to do that is to tuck his arms in tight and wedge them in between the two of you. Once he does this, with little strength and effort he can raise his arms outward just enough to escape his hips and attempt to recover guard. You need to recognize this, if you feel that he’s got enough contact to move free, you need to shift your weight so it’s no longer being spread evenly against his arm, but in one specific point. This way he won’t have the strength and leverage to generate space. Do this by shifting your hips and dropping your torso onto him, either towards his hips or shoulders. But remember your fundamentals, keep a wide base, and keep control of either his shoulders or hips.

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QUICK ESCAPE

You’re on the bottom, he’s on top, what to do?

Think of what you were working towards when you were on top. You can leave your right elbow out there, but work to get your left elbow tucked tight against your body. If he’s tight against that left side, bridge to create some space, and slide your left hand under his right arm to get an under hook.

1 2

With an explosive movement, bridge and “upa” to your left, keep your left elbow tight to you and quickly drop your left side to the mat, while at the same time, pushing out and up with your right side. Imagine you’re throwing a punch with that right arm and using that force to apply pressure to his right armpit.

When you’re on your side he’s going to base out with his right arm to avoid the sweep. At that time, curl your left arm around his upper arm and shoulder to get a good “bite” of his arm with yours.

Once you have your arm through for the under hook, keep your left elbow tight against your own hip.

Now, shift your hips with both knees going to the mat.

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Lift your knees up off the mat, tuck your head down, and bring your feet and legs to your right.

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Rotate your body until you feel him going over. Depending on his body movement you’ll either end up across his body in side control or you’ll end up on the same side with control of his arm. If this is the case, quickly turn into him and keep control of that arm to either work an armbar or establish side control. And that’s that!

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MAT CULTURE IN BRAZIL words

& photos: HYWEL TEAGUE

What’s different about training jiu-jitsu in Brazil than in other parts of the world? Is Brazilian jiu-jitsu still Brazilian? We took a look inside the gyms of Rio de Janeiro to find out.

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I don’t know about you but I could fit right in on that beach!

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Thanks to the new environment and the people who lived there, Brazilian jiujitsu was stripped of the mysticism that is a trait of so many Japanese martial arts. Traditions were done away with while new customs and practices were implemented. Some may say a little was lost in this process, but it was this deconstruction that allowed jiu-jitsu to be rebuilt from the ground up (literally) into the art and sport we know today.

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IO DE JANEIRO IS THE BIRTHPLACE AND CRADLE OF BRAZILIAN JIU-JITSU. The Brazilian culture is a far cry from that of Japan, the home of martial arts such as traditional jiu-jitsu and judo (both of which early BJJ was based upon).

CUSTOMS Stay in your training partners’ good books by adopting the local customs. SHAKE HANDS WITH EVERYONE UPON ENTERING This was a custom I was unfamiliar with, my first time inside a gym in Rio I quietly took a spot on the edge of the mat waiting for class to start. As the locals poured in, they all made a point of shaking every single person’s hand as they entered – mine included, even though they had no idea who I was. It’s part of the Brazilian culture to be touchy-feely and very sociable, so cast off that shell and do like they do. Also, cariocas (natives of Rio) are naturally outgoing and find it odd and sometimes rude when people are quiet, even if they’re actually shy. PRE-TRAINING GREET Immediately before you roll, you should always shake your training partner’s hand (or do the hand slap-fist bump combo) and say ‘bom treino’ (“bo-ah tray-no”), which means ‘good training’. If you don’t, they may think you’ve got some ideas about trying to beat them down. Even if you do, say,

“Bom treino” and everything will be cool!

RITUALS Every gym is different, but here are a few examples of how tradition lives on in Rio de Janeiro. THE LINE-UP Usually done before and after class, the line up is the formal start and end of the session. Arranged in a line or a series of rows based on rank order, you will bow to the teacher. At the end of the session and the final bow, everyone files past the head instructor (or instructors) for a handshake, with the senior students leading the way. As they pass, they stop and join the line, shaking the hands of everyone following them. Only when everyone has shaken hands with each other is

the lesson concluded. It’s both a way of paying respect to the senior guys, while they also recognize your contribution to the session – in short, fostering a strong team spirit. “FAIXA PRETA NO TATAME!” At Sylvio Behring’s jiu-jitsu academy, which is based inside MMA facility X-Gym (known as the location of choice for MMA fighters such as Anderson Silva, Ronaldo Jacare Souza, and Erick Silva), any time a black belt steps on the mat one of the students will shout out, “Faixa preta no tatame!” meaning “black belt on the mat!” In reply, every single person already on the mat will give a hearty, ”Oss!” welcoming the senior grade’s arrival. As one visitor told me, it made him feel like a Spartan warrior to join in!

Much of this mat culture was exported when Brazilians traveled and started teaching in North America and other parts of the world, so many of the practices inside the academy will be familiar. But some aspects of the culture are definitely a Brazilian thing, and you’re not likely to find them anywhere else. Hywel’s got it made.

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STAYING SAFE Walking into a gym in Rio and trying to take names is no way to make friends. Avoid pissing off black belts with these few tips. ROLL SMART, AND SOMETIMES HARD Brazilians know when to roll hard, but it’s not as often as you

might think. It’s generally saved for competition training or friendly matches against other guys in the academy. When you train twice a day, maybe rolling five or six eight-minute rounds, you simply can’t go balls to the wall every session – your body would fall to pieces. Black belts rarely go above 60% speed or strength, and this allows them opportunity to fine tune technique and play with positions (as well as avoid injury). Lower belts are usually the ones found spazzing out, and are accordingly beat down as a result.

FITTING IN Teams develop strong bonds in many ways, but the Brazilians have a specific way of doing things. TALKING SHIT ISN’T ENCOURAGED, IT’S JUST PART OF LIFE Some gyms are more formal than others, but the Brazilians have a way of injecting passion and a sense of humor into everything they do. The carioca attitude involves making fun of people you like, and shit-talking flies thick and fast in most Rio gyms. If you don’t speak Portuguese it may even sound like guys are really arguing, as the one who speaks the loudest usually “wins,” but it’s always good natured and just part of life. BESTOWING NICKNAMES Every Rio grappler worth his salt will have a nickname. Brazilian nicknames can rang from the unimaginative (‘Marcelinho’ or ‘little Marcelo’) to the obvious (‘pezao’ or ‘bigfoot’) to the downright bizarre (‘cara de sapato’ meaning ‘shoe face’, or ugly). Whatever your nickname will be, you will probably hate it. And if you show distaste for your new name, that definitely means it’s going to stick!

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BE CAREFUL WHOM YOU ASK TO ROLL In some gyms, it’s considered disrespectful to ask a higher grade to roll. While this practice has died out somewhat, it’s definitely best to check before inviting a black belt to spar.

TRAINING For better or worse, training practices are definitely different in Rio. BEGINNERS ARE WELCOME BUT ONLY JUST Class structures aren’t exactly geared toward the novice grappler. You’re lucky if you’ll do two or three techniques before the rolling gets underway. Some gyms only teach one. Most locals begin jiu-jitsu in their late teens. Sure, there are adult white belts, but it’s less common to see Brazilians take up jiujitsu as they get older. Usually, a black

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Take heed from the wellmeaning yet clueless young blue belt who, on his first trip to Gracie Barra many years ago, made the mistake of casually inviting Ryan Gracie to train! Needless to say, he didn’t have a very pleasant experience.

belt will take a novice to one side for extra tuition while the rest of the class rolls. This isn’t the most efficient way of training new guys, but they do, in effect, get free private lessons for the first few months. DRILLING – OR THE LACK THEREOF Practice makes perfect, right? The thing is, nobody really seems to want to practice too much in Brazil. Roll, sure, but drill technique? Booooo-ring. Talking about last night’s soccer game or that chick you hooked up with at the nightclub is far more interesting than doing what you were just shown in class. Even those with decent attention spans rep a move out two or three times before deciding to wait until it’s rolling time. But Brazilians love to roll, and will roll all day.

It’s a tight squeeze, but what are you going to do?

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COMPETITIONS Yes, it’s true, Brazilian sorting events have the best atmosphere in the world. THE CROWD Brazilian supporters are louder and more passionate than any other country, as you may have seen whenever they get together en mass at the Worlds or other big tournaments. In Rio, expect huge team flags adorning the arena, banging drums and chants from the crowd. The days of mass mat invasions to celebrate a victory are over, but things can still get pretty entertaining! THE REFEREES A note on refs in Brazil: while it’s common (nay, expected) for spectators to hurl a non-stop stream of abuse at the officials, be careful you don’t let a bad call against you make you upset. Learn from the aggrieved black belt who shoved a referee and got in his face. Taking no shit, the referee promptly judo-threw him on his head and delivered a few quick kicks to his skull. Remember that many referees in Rio are black belts, too.

ONLY IN RIO

BLACK BELTS CAN ARRIVE WHATEVER TIME THEY LIKE Brazilians are never on time for anything, and it seems that a black belt entitles you to turn up whenever you like during a class and still be allowed to join in. So after you’ve busted a gut on a warm-up in the Rio heat, you’ll face off with a fresh black belt ready to roll. Do not complain – it’s just the

way things go. You’ll be able to do it, too when you get to black belt! A NOTE ON SAND BAGGING Many people fear having their belt ripped from around their waist and being sent back home in disgrace. Do not worry, because no matter what your level, you will have challenging matches with belts of all colors. Just did

well against a black belt? Here’s a 17-year-old blue belt prodigy to destroy your confidence. Can’t even come close to passing that purple’s guard? No problem, he’s basically a black belt held back for tournaments. Competitors are often held back while the recreational players advance through the belts with the traditional combination of technical proficiency and time served.

WRAP UP BJJ in Brazil is not that different from the rest of the world. The culture varies from gym to gym, and usually depends on the team ethos. A strong team of competitors will usually be much more serious (during training at least) than a recreational club, while some old school guys are much more strict than their younger counterparts.

The great thing about mat culture is that it transcends language or nationality. We all speak the international language of jiu-jitsu, and if you find yourself in Rio, you’ll be able to fit right in.

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Yeah, tickets are booked.

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THE ART OF

MENDES

JIU-JITSU I words: MIKE VELEZ

| photos: JASON BOULANGER

N LAST MONTH’S ISSUE, ANDRE’ BORGES OF BJJHEREOS.COM, WROTE AN ARTICLE ON BROTHERS IN JIU-JITSU WHO’VE HAD AN IMPACT ON THE ART. To that end, the Mendes brothers have garnered more attention than any other brotherly pairing in the past five years. At just 23 and 24 years of age, Guilherme or “Gui,” and older brother Rafael or “Rafa” are a dynamic duo who came from a small town in Brazil, have won at every single level in jiu-jitsu, and recently opened a school of their own in Southern California, aptly named “The Art of Jiu-Jitsu.” It’s a fitting name for an academy where its two masters have developed a system and style their own that sets their jiu-jitsu apart from most others. In this article, the Mendes brothers are going to show us a few techniques that have become some of their signature techniques, as well as a Q&A with the two of them that will give you some insight into their lives, their philosophies, and what separates their art from others.

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Q&A WITH THE MENDES BROTHERS JJM: HOW DID YOU TWO GET STARTED IN JIU-JITSU? RAFA: My cousin Thiago started first, he was a blue belt at the time. He started to teach a class at a social project for poor kids. He invited us, I was 11 and Gui was 12 years old. Ever since the first class I was hooked. I started training with my cousin for three months. Then my instructor Ramon Lemos moved to my hometown and we started training with him, my cousin, my brother and I. Gui and I started training on the same day. JJM: AT THAT YOUNG AGE WHAT TYPE OF

TRAINING SCHEDULE DID YOU HAVE? RAFA: The city we came from was very small. There’s not a lot interesting to do. There was one little mall, one little movie theater and a jiu-jitsu academy. We trained every day. My mom used to work in the same mall the academy was in. So, we would go to school, get out of school, go to the academy and train all day long until she got out of work in the nighttime. So, basically we lived at the academy after school every day. JJM: HOW SOON AFTER YOU STARTED DID YOU BEGIN COMPETING?

Gui’s on the left, Rafa’s on the right.

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HUGE. IS THERE A SPECIFIC AGENDA OR GOAL WITH THE KIDS PROGRAM HERE? RAFA: Our goal is not about competition. We’re competitors, but we’re not developing our kids program to make a champion. We’re doing it to show everyone, especially those kids, how jiu-jitsu can change their lives. The jiu-jitsu lifestyle is so important; everyone should try it and see how good it is. GUI: For sure, we’re going to have some world champions because of the way we’re teaching them. A lot of them want to compete, but our goal is more to show them the lifestyle, to be active, to be good to other people, to eat healthy. You’re not partying, doing drugs; it keeps you on the right path in life. RAFA: We started in a small city, now we’ve come here, we have our own school, it’s changed our life for good and we want to share that with everybody and give back.

GUI: Maybe like three months. It was really soon after we started training. The guys at our school started competing and invited us. The city we lived in was small and there weren’t a lot of kids doing jiu-jitsu, most of them were doing other sports like soccer. So we always had to fight bigger kids when we went to the competitions. RAFA: I think in Brazil it’s harder to start a kids program. It’s harder for the parents to

Or, Gui’s right-side-up, Rafa’s upside-down.

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bring them to the school and to stay there. My mom was working all day long so I was riding my bike to my school. Here in southern California I see a lot of parents giving support to their kids for jiu-jitsu. They work much longer in Brazil so it’s more difficult. The parents seem to have more time to stay here and work with their kids. JJM: YOUR KIDS PROGRAM HAS BLOWN UP, IT’S

JJM: THAT’S EXCELLENT! GOING BACK TO YOUR CAREERS, HOW DID THINGS PROGRESS? GUI: It was crazy, when we were yellow belts we were 15 and 14 and we were fighting juvenile blue belts, then when we were 16 we were fighting adult blue belts. Then we got our blue belts and we won the Worlds two times, then we got our purples and won one year, we had the brown belt eight months, then black belt right away. RAFA: It was really quick, 2006 blue belt, 2007 purple, 2008 brown, and then the end of 2008 black. GUI: I remember when we were young, we got our blue belts and then won the Worlds. I thought it was time for me to get my purple belt. I was so excited to get my purple, but then Ramon said, “Next year you’re going to get the same medal, same division.” I was bummed. I had to fight again

at the same belt. But I think this was the best thing. Holding us back at blue that extra year. RAFA: At the time it was difficult, but looking back he did the right thing by holding us back that extra year. JJM: WHEN YOU WERE BLUE BELTS HOW LONG HAD YOU BEEN PRACTICING JIUJITSU AT THAT POINT? GUI: Six years. JJM: SO YOU TWO HAVE PROGRESSED TOGETHER? GUI: Yes, we’ve gotten all our belts on the same day. We started together, but then I got involved with another sport for a while early on. But then I saw Rafa going to the competitions and I decided I wanted to do that, too. JJM: WHAT WAS THE OTHER SPORT? GUI: (smiles) Table tennis. JJM: YOU TWO HAVE MANAGED TO CREATE YOUR OWN STYLE TO A DEGREE. YOU’VE TAKEN SOME FUNDAMENTAL STUFF AND REARRANGED IT. HOW DO YOU DEVELOP THINGS? AT WHAT POINT DID YOU BEGIN DOING THAT? RAFA: We were always training, training, training, and not worrying about teaching. After our training sessions we would stay on the mat with all the Atos guys, all of us, talking about techniques. We would stay for hours just talking about techniques. “What do you think about this grip?” Stuff like that and we would dissect our technique together. I think it’s hard to think about positions by yourself. When you have 10 guys thinking about the same position, everybody has a different vision or idea. Talking about techniques helped us develop different details, different aspects. Then when we started teaching seminars we would remember those conversations.

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It helped so much. We knew how to do a lot of techniques, but then when people would ask questions I would draw back on those conversations. GUI: Last year I was rolling with a student at a seminar. He told me, “You use your hand to twist my wrist when you do the Kimura, why do you do that?” I never realized I did that and after he asked it I started to look at my Kimura differently and I think it’s improved. JJM: WOULD YOU WRITE DOWN NOTES AFTER THESE DISCUSSIONS? RAFA: Sometimes we write things down. I wish that I had a notebook with everything I’ve learned since my first class. I tell all my students they should have a notebook, every technique you learn write down all the details. By

the time you get your black belt imagine how valuable that information would be to you. You can track everything you’ve done. I wish I had mine. GUI: I think the fact that we were the smallest guys training with all the Atos guys was good for us. We trained with a lot of tough guys and had to develop our game to fight those bigger guys. JJM: WHEN YOU GO INTO COMPETITION DO YOU HAVE A SPECIFIC GAME PLAN FOR YOUR OPPONENT OR DO YOU JUST TRY TO PLAY YOUR GAME? RAFA: For the tournaments

CONTROL THE DISTANCE

One of the tenets of Mendes jiu-jitsu is to control the distance. You must always control the distance between your opponent and yourself. When you play any guard if your let your opponent in close they’ll be in a position to use gravity to their advantage and smash into you. To keep the distance the brothers are always looking to keep a leg on the hip or leg of their opponent when working from the bottom. Being able to control the distance means

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I study all the fighters in my division. I study all the fights, watch DVDs…I think it’s very important because you can understand what they do. I think it’s smart to do. Of course he’s also training and coming up with new stuff to surprise you, but I think it’s good to know their style and what they usually like to do. We have a plan, but you can’t be sure that you’re going to go to the competition and do everything you want to do. In the fight you have to think fast, be creative, and execute. GUI: The best thing to do with your mindset before a tournament is believe in your training, your professor, yourself, everything that you’re doing. You have to be confident. RAFA: You can’t get there and be worrying and questioning yourself about your strategy. When I go to a competition I’m so confident I’m going to win, I know I trained so hard, it’s all done before the competition. If you go to a tournament and you’re worried that you should have trained more, then there’s no way to be confident. GUI: If you’re training, you’re improving your mindset, your physical ability, everything. By the time I get to a

everything when someone’s in your guard. This distance gives you safety. When you control the distance you’ll have time to work your techniques. Otherwise you’re too worried about your opponent passing your guard or using pressure against you. At the Art of Jiu-Jitsu both Rafa and Gui instill distance control into their students. Key to this is keeping your opponent below your hips when you’re on bottom. Imagine a line that crosses through your hips, just

competition and we slap hands I feel no pressure, it’s just like we’re training because I’ve been training so hard for so long before the match. The only time I feel pressure is before the fight, during warm-up, but when the match starts it all disappears. JJM: HOW IS IT DIFFERENT NOW THAT YOU HAVE YOUR OWN SCHOOL VERSUS WHEN YOU WERE JUST TRAINING? GUI: This part hasn’t changed so much. When we were in Brazil we were not only just training. Ramon was teaching Anderson (Silva) so we would teach class pretty often. Now that we’re here the only difference is that they’re our students. RAFA: A lot of people think that we just started teaching when we opened the academy, but that’s not the case. We have been teaching for a long time. In Brazil we were teaching for a long time, and since 2008 we’ve been doing seminars almost every weekend. So, before we opened the school we had been teaching for a long time. We’re used to teaching and training for tournaments for a long time. I enjoy teaching seminars and sharing my jiu-jitsu. It’s really special, though when you have your own students and see them progress and improve. Here at our academy I get to see that, it’s very rewarding. You don’t get that pleasure when you just teach seminars.

Playing De La Riva or Spider guard maintains space between you and your opponent.

It’s been called jiu-jitsu heaven, hard to argue that one.

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JJM: YOU GUYS DO A LOT OF THINGS JUST A LITTLE DIFFERENT FROM OTHER SCHOOLS. WHAT’S THAT LIKE FOR PEOPLE WHO COME IN AS NEW STUDENTS FROM OTHER SCHOOLS? GUI: When they do the class for a week, they come to us and they say they have to change their game. We teach a lot of concepts on controlling the distance, not playing half guard, don’t get smashed. We like spider guard, the De La Riva. We can fight there for a long time and not feel the pressure. RAFA: Of course, you need to know what to do in half-guard, deep half-guard, because at some point you’re going to find yourself there. You have to know what to do from there. But to us it doesn’t make sense if you’re standing and you pull to half-guard. Why not pull to De La Riva, or Spider guard where you can control the distance right there in front

of you and not on the side? Gui: Every time we go to seminars, or we get students from different academies, they tell us we’ve changed their game from the bottom. That feels good. If you watch our fights, you never see guys smashing our guard. It’s not because we’re flexible or anything like that, it’s just our techniques and concepts. JJM: ASIDE FROM YOUR CONCEPTS, HOW IS YOUR TEACHING DIFFERENT FROM OTHER SCHOOLS? RAFA: One thing that you’ll

Keep the distance between the two of you with a foot on the arm, or on the hips.

below your belt. This imaginary line is your safety zone. With the exception of a hand or arm, don’t allow any part of your opponent’s body to pass that line. The moment he gets a knee through, or his upper body then you’re in danger. You’re If Apple got into jiu-jitsu their academy would probably look like this.

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never see at our school is people drilling slowly, and talking, and just going through the motions. When we drill, we choose the techniques that use the same posture and grips as other drills. So, we’ll start with a particular grip set and show different options from that starting point. Then we do speed drills, we drill fast and strong. Same speed, strength, and power you would do during the fight. We’re not wasting time; every rep is better than the last one. That’s how we drill. That way when you fight, you’re used to doing it fast and at 100%. We also do take questions when we teach a technique step by step, but then we move onto speed drills. This is how Ramon Lemos taught us and it worked well. GUI: When we’re teaching the technique everybody

Imagine a line at your hips, don’t allow your opponent to get past this imaginary “hips” line. As long as you keep them below the line you’ll be safe from getting smashed or passed.

not properly controlling the distance. Push him back with your feet or escape your hips to win back that precious territory. This is a fundamental difference that the brother’s teach compared to many instructors that like to attack from a clinch. The only

does it slow, and really learns the position, but the next week that position will be our speed drills, those are the ones that are at 100%. RAFA: We don’t let people do speed drills too soon, they might be doing it wrong, so we want to make sure they know the technique first.

Once your opponent breaches your hips line then you’re in trouble. He’s like to pass or smash. In this case look to regain the distance or take the match someplace else.

exception to this is a close guard. When your opponent is in closed guard it’s okay to clinch. But any open guard both of the brothers stress the distance control concept.

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BERIMBOLO

The Mendes brothers can easily be credited with helping to make the “Berimbolo” as popular a technique as it is today. The most simple form of the berimbolo is a sweep from De La Riva with the intent of taking your opponent’s back. But Rafael describes it as “every time you’re in that upside down scramble to the back.” Berimbolo can be from a double guard pull.

Setting Up The De La Riva The properly set up De La Riva starts with the Rafa’s left leg wrapped outside Gui’s right leg with Rafa’s left foot hooked inside Gui’s right leg. Rafa’s right foot is on Gui’s left hip. Rather than traditional grips in the De La Riva, which are typically on the collar and sleeve, Rafa wants to

control his opponent’s hip movement. So the first thing that he does is secure his opponent’s right leg to keep it tight, he does this by gripping the back of Gui’s right foot with his left hand cupped around the back of his foot. Once he has this control he sits up to grab a hold of his opponent’s belt.

This is the grip Rafa gets to when using the De La Riva guard. Once Rafa’s got this grip he “hangs” himself off his opponent, lifting his hips off the mat so that his opponent is forced to carry his weight. This greatly reduces his opponent’s mobility and ability to move around the mat.

TRADITIONAL GRIP

HIP CONTROL

THE BERIMBOLO (Sweep from De La Riva to the Back) Once the De La Riva’s properly set up it’s time to bring them down to the ground. Rafa uses his grips to pull his opponent forward while bending his knees and hips to pull their weight onto him.

Using the grip of his opponent’s foot and belt Rafa pulls himself into his opponent and brings his right leg up against his opponent’s body to “hook” his body with his right foot, his shin is against his opponent’s chest.

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As soon as their weight is up Rafa throws his opponent to his left side, forcing his opponent’s hip to the mat. Once his opponent is on the mat it’s important that he stays tight, not giving the other guy too much space to work with. He uses his right leg to help control the distance, being sure that his opponent can’t bring his weight on top to smash. Now the fun begins. You’re going to step on the mat with your left leg while at the same time tucking your head under the back of your opponent’s right knee. This is not easy, and will take some time drilling if you want to get it right. You might not use the berimbolo, but you’d better know it.

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When you’re upside down and in the middle of the spin your left leg will be under your opponent’s right leg, at this point it’s very important that you pivot your left leg to hook the top of their left leg.

As soon as you have that left leg hooked with yours switch your left hand grip of his right foot to his left ankle.

Continue the spin and now using your legs and grips to bring your opponent over on top of yourself until you pull them in between your legs in front of you.

Once you have his back squeeze your thighs together to control him in front of you. This is very important, if you don’t keep them tight he’ll escape and all that hard work will be for nothing. From here you’ll under hook his left arm with yours.

With the seat belt buckled drop to your right side, bringing him with you, and tuck your head and shoulder against his head, stay tight. If he defends you from putting that second hook in then stretch him out by pulling back on the seat belt and bumping your hip forward. This will stretch him out to put your second hook in.

With both hooks in and the seat belt you can look for the choke to finish. It’s all the rage these days.

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Bring your right hand from controlling his hip to over his right shoulder to connect the seat belt grip across his chest.

KEY POINTS

When getting that seat belt be sure that your under hooking hand is always on top of your other hand. This is so that if your opponent breaks your grip you’ll be able to quickly grab the collar and get a choke with the lower hand. If you do the opposite, and have the under hooking hand on bottom if he breaks the grip you won’t have the choke even if you get the collar.

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BERIMBOLO AGAINST A LARGER OPPONENT 01

Starting from the De La Riva then to Berimbolo Gui uses his foot that has the De La Riva hook in to step on the mat to help get upside down.

At the point that he switches his grip, as described in Step 7 in the previous technique Gui realizes that the guy’s too heavy and he’s not going to be able to get to the back.

At this point Gui posts his right shoulder to the mat and stretches his legs out and brings his knees to the mat.

With your Gui’s knees on the mat he maintains his grips, right hand on the belt near the back, and the left hand on his opponent’s left leg.

Gui then rolls forward bringing his right shoulder to the mat first followed by the rest of his body and legs. Completing the roll so that his feet eventually get to the mat. He uses his grips to bring his opponent along with him.

At this point Gui will be close to taking his opponent’s back. But before he can do that he uses his left foot to guide his opponent’s right leg up so that Gui’s right leg will be in a position so that his leg is wrapped around the front of his opponent’s thigh, and his foot is hooking his shin. This tangle’s up his opponent’s leg and keeps him from escaping.

Once that leg is locked in Gui stretches his right leg out, which actually stretches out his opponent. At this point Gui releases his grips and puts locks up the seatbelt. With the seatbelt in and his opponent stretched he then gets his left hook in and then starts attacking for the choke.

KEY POINTS

This varient is ideal when your opponent is heavier than you. However it’s also a good choice to drill if you’re struggling with the more traditional technique. At step 4 there’s also the option to step your left leg over and go to a mount position.

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Going old school on that key!

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REVERSE DE LA RIVA BERIMBOLO This is a variation to use if your opponent breaks your grips. Starting from a standard De La Riva maybe your opponent breaks your grip, as soon as he does this and you can’t regain the grip push off with your right leg to make him step back.

As soon as he does this switch your hooks. Bring your left leg out and over to his right hip, and your left foot in and behind to hook the outside of his right thigh.

With your left leg, and your toes on his hip push him away a bit to make some space. Pivot your body to your right a bit and scoop your right arm between his right foot and yourself, the deeper the better.

At this point your opponent is on top of you, facing away, with your right leg outside of his right thigh, and your left leg tucked inside of his left thigh, you have an underhand “curling” grip of his right leg near the ankle and control of the back of his left knee with your left hand.

Post your right shoulder on the mat and lift your hip up. Keep your left foot on his hip.

Let go of that left grip and grab his belt to pull him down on top of you.

As soon as his weight is on top of you stretch your legs out, this will drop your opponent directly in front of you. Because your right leg was over his you’ll already have one hook in when you pop him forward.

At this point your opponent is going to look to pass. Use your hands to control the distance and to disallow him from making a pass.

Bring your left hand behind his left knee and pull your upper body in behind your opponent while at the same time using your left arm to push him forward.

KEY POINTS

At step 5 when you lift your hips don’t allow your left leg to swing out wide, doing this will get rid of the distance control you have and put your opponent in a position to get closer and smash into you.

Once he’s down bring your arms together to lock up the seat belt, remember the under hooking hand on top of the other. Pull back on the seatbelt to stretch him out a bit then get that left leg over to get your second hook in.

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Don’t read these.. Keep your eyes on the good stuff, above.

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BERIMBOLO TO ARMBAR

Starting from the De La Riva to the Berimbolo, Rafa brings his opponent’s hip to the mat to start off this technique.

His opponent’s natural instinct is always to post with his hand to the mat, which presents an opportunity. Using both the original grips on the belt and foot, Rafa pulls himself closer to his opponent bringing his own right shin to his opponent’s chest.

Once he has a grip of the wrist, he lets go of the belt and brings his right hand over the back of his opponent’s outstretched right arm to grab onto his own wrist for a “kimura” grip.

As soon as Rafa’s right shin comes in contact with his opponent’s chest, he lets go of the ankle with his left hand and quickly brings it forward to grab a hold of his opponent’s right wrist.

If Rafa were to go for a Kimura here, his opponent would just push forward and smash him. So, instead, Rafa opens up his legs and quickly passes his left leg over his opponent’s head and threads his leg between his opponent’s torso and right arm. He pushes his leg all the way across to hook his opponent’s left hip with his foot.

Once his opponent’s trapped, with his shoulder and head down on the mat and his arm in his control, he switches from the Kimura grip to a “baseball” like grip of the wrist.

Now, Rafa drops his hip to the mat, going to his left. To force his opponent to the mat with him, he uses his grip of his opponent’s right arm to help the cause.

Rafa then continues the motion of rolling his opponent by stretching out his legs. His opponent isn’t in much of a position to resist the movement.

Once his opponent’s back is to the mat, Rafa can cross his feet and finish with an armbar from there, or he can release his left leg and bring it over his opponent’s neck for a traditional armbar.

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So much white.

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THE LEG DRAG PASS

The leg drag is a guard passing technique that utilizes pressure and control to remove your opponent’s legs as a defense.

THE BASIC POSITION Starting on top in his opponent’s guard, Gui doesn’t like to be on his knees, and instead likes to be low and on his feet. This allows him to be more mobile and quicker to respond and attack.

Starting while straddling his opponent’s right leg (of which he has a reverse De La Riva hook), Gui has one leg between his opponent’s and the other outstretched.

Gui reaches over with his right hand to grab his opponent’s belt at his left

side, making contact with his bicep against his opponent’s left shin, and keeping tight pressure to keep that leg trapped.

Then he takes his left hand and gets a hold of his opponent’s pants at the inside of the knee and pushes down to the mat.

Next, he walks to his right side, maintaining grips, then drops his left knee to his opponent’s inside right thigh and steps his right leg out.

With control of his opponent’s right knee and left hip, while maintaining pressure with his bicep to the leg, Gui sprawls out to clear his opponent’s legs.

Now Gui switches his right grip from the belt to the cross collar with his thumb in.

Next, he uses his chest to drive his opponent’s left knee down into his own chest, while at the same time, Gui forces his left knee deeper across his opponent’s thigh. This is the Leg Drag Position

The upside is that you know the mats have been cleaned.

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LEG DRAG TO THE BACK

Starting from the leg drag position, before Gui moves his right grip of the collar and moves it back to the belt on his opponent’s left side, you could also grab the pants.

Now Gui uses his own right shoulder against his opponent’s back and shoulder to force him forward and to his left, while at the same time, Gui brings his legs around to his right side. The right hand grip of his opponent’s belt is used to also lift his opponent’s hip off the mat at this time, too.

Next, he posts his left leg and pulls his opponent’s right leg over his own left leg.

From here, Gui lets go of his grips and brings his hands together to get a seatbelt grip of his opponent. His left arm is under hooking his opponent’s left arm, and his right arm is over his opponent’s right shoulder.

With the seatbelt in, Gui drags his right leg in behind his opponent and pulls back on him to attack the back, working both hooks and finishing with a choke.

LEG DRAG TO SIDE CONTROL

Starting from the leg drag position, Gui moves his right grip from the cross collar to scoop the back of his opponent’s neck, working his hand across to his opponent’s right shoulder.

While putting pressure on his opponent’s chest and shoulder with his right shoulder, Gui brings his right knee up and under his opponent’s left arm, trapping his left arm between Gui’s thigh and torso. This puts his opponent in his side control.

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REVERSE VIEW

Gotta try that leg drag some time.

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TAKING THE BACK FROM DEEP HALF GUARD It can be difficult starting off on top in your opponent’s deep half guard, if he’s really good down there, especially if he pulls your outstretched leg up to his side to keep you off balance.

The first thing to keep in mind is to stay on your toes, don’t get flat footed. Staying up on your toes will give you some added mobility you’ll need. Take your right hand and reach over your opponent’s side to get your four fingers inside his pant waist in the back.

With these two control points, push his knees to the mat. At the same time, pivot your left leg so it looks like you’re doing a lunge. At the same time, bring your left knee forward to the back of his head so you’re on top of your opponent.

Release the left hand grip of the knee, but keep the right hand in his pants so that you can keep his hips between your legs.

This is the important part, maintain your grips and drop your right shoulder to the mat and do a forward roll. With this momentum and your grips, pull your opponent down in front of you as you roll. You’ll notice that you’ll have your right foot between his legs, so you have one hook in. With your left hand, reach over his left shoulder and pull his upper body towards you. If you can, try to grab his far collar with your left hand.

Check out this technique on our YouTube page at www.youtube.com/jiujitsumag

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Control his hips with your hand in the back of his pants. With your left hand, get a grip of his right pant leg near the knee.

As soon as you pull him back, wrap your left leg around his left hip to get your second hook in.

With both hooks in and a grip of the collar, you can let go of his pants with your right hand and start working on that other collar for a choke from the back.

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SPOTLIGHTQ&A:::::::::::::

MAGID

“GORILLA HANDS”

HAGE

WATCH OUT FOR THIS GUY…HE’S AN ANIMAL! words: DEB BLYTH

| photos: ARCHIVES

HE SAN DIEGO ABU DHABI TRIALS ALWAYS SHOWCASES SOME GREAT NAMES, AND THIS YEAR WAS NO EXCEPTION. Black belts Marcus “Buchecha” Almeida, Clark Gracie, Roberto “Tussa” Alencar, Zak Maxwell, Marcelo “Lapela” Mafra, Rafael “Barata” Freitas, Ryan Beauregard, and Gustavo Dias were all there, looking to win that coveted plane ticket to Abu Dhabi. However, this year, there was a new kid in town, and he was there with no expectations, just excitement at the prospect of getting to test his skills against some of the “greats” in the gentle art. But excitement soon turned to surprise as Magid “Gorilla Hands” Hage of Gracie Barra Escondido, who was just 19 years old at the SD Trials, lost by a mere advantage in his first ever black belt divisional match to Ryan Beauregard on Saturday. He then shook up the jiu-jitsu community by submitting three black belts with his signature baseball choke move on his way to the absolute finals on Sunday. Shockingly, two of those black belts included Clark Gracie and Zak Maxwell. Magid lost in the finals to Fight Sports’ Marcel Goncalves, who made it his business to avoid Magid’s grips at all costs. Not bad for the kid’s first tournament at black.

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JIU-JITSU MAGAZINE CAUGHT UP WITH MAGID “GORILLA HANDS” HAGE TO DISCOVER THE SECRET TO HIS SUCCESS. JJM: HOW LONG HAVE YOU BEEN ROLLING? MH: About 10 years. My dad is a 1st degree black belt and I used to roll with him a lot. I had a gi at 5, but I never really rolled because there were no kids’ classes. I started rolling every day, 5 times a week when I was 9 or 10. I trained in the adult classes. I started getting pretty good when I was about 11. I did my first tournament then. I took 2nd place and then I had an 18-win winning streak after that. I’m pretty sure that 14 were won with the baseball choke!

He’s been known to submit opponents with his hair.

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JJM: WHEN DID YOU LEARN THE BASEBALL CHOKE? MH: I learned it at 11 or 12. A judo black belt at my gym taught it to me. JJM: WHY HAS THAT BECOME YOUR SIGNATURE MOVE? MH: I was little and always training with the adults. All the big guys would get me in half guard, smash me, and pass my guard. My judo friend told me to learn the baseball choke because they kept passing my guard and this was a way I could catch them at it. After that, I was legitimately tapping out adults with that choke when I was 13. I used it all the time. They would smash me down, I would get my grips in, let them pass, and choke them out. JJM: HOW DID YOU GET YOUR NICKNAME “GORILLA HANDS?” MH: I’ve always had big hands. I met Babalu (GB black belt and MMA legend Renato “Babalu” Sobral) for the first time when I was 12. I shook his hand and he was super surprised. My hands were the same size as his and he has huge hands. People have always commented on the size of my hands. JJM: DOES THE SIZE OF YOUR HANDS HELP YOU WITH THE BASEBALL CHOKE? MH: For sure. I have a lot of power in them. They are like gorilla hands! They never let go. My forearms can get tired from gripping, but because my hands are so big, and I can grab so much gi material with them, it

Next Stop - Abu Dhabi!

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helps me out and gives me a better grip. I don’t have to squeeze as much. I don’t have to hold on as tightly as a person with smaller hands.

Sunday, in the absolute, I had four matches. I really wanted to fight Clark (Gracie), but we both lost our match on Saturday.

JJM: FOR BEGINNING JIU-JITSU STUDENTS, WHAT ARE THE BASICS OF THIS CHOKE? MH: The grips are like if you’re gripping a baseball bat. You want your hands as close together as possible and deep in the collar. I imagine whatever side my opponent’s passing to, I’m going to bat his head off that way, so the grips have to be formed that way. If the guy’s passing to my left side, my left palm is up and my right palm is down.

JJM: BUT YOU GOT TO FIGHT CLARK ON SUNDAY MH: Yes. Clark is one of my idols. I am one of his biggest fans, so, when he ended up on my side of the bracket in the absolute, I was really excited! I was stoked to fight him! I knew I had to pull guard before he did. I jumped for it. I knew I had to yank it quick. I did not want to get caught up in his guard. I got my grips and I spun under him. I could feel him defending, then he stopped, and I saw his arm fall. I couldn’t believe it…I honestly couldn’t believe it. I thought he was joking and faking it so I would let go. I loosened up and looked at the ref and said, ‘I think he’s asleep’ and he said, ‘oh yeah…definitely.’ I jumped up and grabbed his legs. I was shocked. People later told me I looked scared, but I wasn’t. It’s just that I was shocked. He is one of my idols. He’s a legend.

JJM: WHEN DID YOU GET YOUR BLACK BELT? MH: December 23, 2012 from my dad. I was just thinking that I competed at juvenile blue belt at the Pan Ams in 2010 and now I’m a black belt. That was just three years ago. Back then I was going through a choke from mount stage because of Roger Gracie’s success with it. I tried to choke everyone out with it. JJM: WHY DID YOU PICK THE SD TRIALS AS YOUR FIRST BLACK BELT TOURNAMENT? MH: Because I want to go to Abu Dhabi really, really, really bad. I didn’t get a ticket, but I hope to still get in. On Saturday, I had one match against Ryan Beauregard in my division. It was my first black belt match ever. I tried the baseball choke on him, but he defended it well, so I gave up on it. I lost by an advantage. On

JJM: WHAT HAPPENED WITH ZAK MAXWELL? MH: I heard he never taps and that he always finds a way out of things. He tried to smash me down, but I had my grips in. He fell into my half guard. When he started posturing up, I kicked his leg out so he would pass, and gave him my back. He took it and I kept pulling the choke. I was about to let go because I had hurt my hand when

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SPOTLIGHTQ&A::::::::::::

The San Diego Trials will get you some good mat time before the competitive season begins… to him. He is also one of my biggest idols.

he initially tried to pull out of it – one of my knuckles popped, plus I kept hearing he never taps - but then I heard my dad yelling, ‘The kid’s purple! Don’t let go!’ So I kept squeezing. JJM: HOW ARE YOU FEELING NOW? MH: At first, I was stoked and smiling because I had nothing to lose. Now it’s serious. Before I was the underdog, but now after what I did, I’m the guy people want to fight. I’m kind of shocked, but I’m excited! I want a chance to fight all the big name guys, and I’m not nervous about it because I don’t expect to beat a champion. I just want to go out and do what I think is best, and if it works ok, and if it doesn’t, it doesn’t. I’m still going to have fun with it. JJM: WHO IS YOUR BIGGEST JIUJITSU IDOL? MH: Honestly, probably Romulo Barral. I just started training with him at

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his training camp and he is so motivational. It’s insane how motivated he gets you. He will make you go past your limit to places you never thought you could go to. So, Romulo and also Otavio Sousa. They are amazing. They take jiu-jitsu so seriously and they respect it so much. Otavio is my main training partner right now and the guy does not stop. He pushes me and makes me push him. It’s made my jiu-jitsu so much better. When I was little, Tussa was the first guy I ever looked up to. He ran through everybody. I always wanted to be like him. He has always supported me in my jiu-jitsu. Whenever I’ve been competing, he always jumps in my corner and starts coaching me. I really appreciate him and look up

JJM: HOW HAS YOUR DAD HELPED YOU THROUGH THE YEARS? MH: He’s supported me through all my ups and downs. I won it all at blue belt, but then I got hurt and had to stop. I went to school full-time and he supported me. He’s always let me compete whenever I wanted to. If I wanted to focus on school, he let me. If I wanted to focus on jiu-jitsu, he let me. He’s always been there for me. I couldn’t do it without him. JJM: WHAT ARE YOUR GOALS FOR THE FUTURE? MH: My main jiu-jitsu goal that I will not stop from getting is a double gold win at the same Worlds. I want to be a double gold Worlds champion. And I want to tap out everybody just like Roger Gracie.

Rafael Dallinha, 1st degree black belt under Rodrigo Medeiros of Carlson Gracie, is one of the organizers of the San Diego, Hawaii, Miami, and Gramado Trials, (alongside main organizer Fernando Paradeda). The San Diego Trials just completed its third year in operation and it was a big success. The numbers at this tournament have been steadily increasing each year, with 2013 being the biggest year yet. “The San Diego Trials is a five-star tournament,” Rafael says, “There are 13 different ways to win an all-expenses paid trip to the Abu Dhabi World Professional Jiu-Jitsu Tournament, which takes place on April 10th, 11th, 12th, and 13th this year. We also give cash prizes for absolute winners.” Rafael says his goal for the San Diego Trials is a simple one. “I want to throw a very professional, organized tournament, that runs on time,” he says, “I also want this tournament to be a place where everyone can have fun. Next year we’re looking to hold the event in a bigger place with more mat space, but for now, we’re just ensuring that people are happy.” The one thing I would like everyone to know is that anyone can register for and compete at our tournaments, regardless if they are eligible to win packages or not. These events are not just for professionals. There are definitely some good guys here, but this tournament is for everyone. It’s for kids, men, women, masters, seniors, and adults. You can find some really good competition here. It’s a great place to get some extra mat time in before the competitive season takes off.” For more information, check out: HTTP://UAEJJ.COM/EN/

Tap’em all out, that’s what we like to say as well.

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PRACTICAL JIU-JITSU TECHNIQUES

FOR LAW ENFORCEMENT words: MATT FLORES

& MIKE VELEZ | photos: JASON BOULANGER

T ANY JIU-JITSU SCHOOL IN THE COUNTRY YOU’RE GOING TO FIND THAT A DISPROPORTIONATE NUMBER OF STUDENTS ARE PROBABLY IN SOME TYPE OF SECURITY OR LAW ENFORCEMENT CAPACITY. Jiu-jitsu training seems to attract the type of person who might be drawn to law enforcement, or it seems like a logical endeavor for someone in that field who’s looking for augmented training. With that in mind, the idea behind this article is to meld together some of the training and techniques used in jiu-jitsu for members of our law enforcement community.

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That is the intent of this article. It’s in NO WAY meant to replace any sort of professional training our members of law enforcement members have received beforehand. All of the concepts described here should be discussed with supervisors before implementing in the field. The information in this article should also be examined for everyone else, should they ever find themselves in a situation where they need to “control” someone in an emergency type circumstance. For this article we got together with jiu-jitsu black belt Matt Flores who is a retired, decorated police officer with over 15 years of law enforcement experience and over

20 years of jiu-jitsu experience. Also involved with this article is Jim Lawson. Jim served as a Sergeant in the United States Marine Corps, in a “special operations capable” unit as a hand-to-hand combat instructor. Matt and Jim teach many of the tactics described in this article to departments, and special operations units, including some very large departements. The two of them helped us develop this article. We hope that all of you, especially those of you in law enforcement, can find at least one pointer that might help make a difference in keeping yourself, and those you protect, safe.

You can reach them at either mflores@thewarriorsclub.com or jiml@thewarriorsclub.com.

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STREET PATROL OFFICERS

For the average street patrol officer, most contacts are consensual contacts. When you arrive on a call, you basically want to get the person in contact, assess the situation, and control the variables. From the initial contact, it’s important to always: keep distance, weapon side away,

hands up ready for any sort of attack, watch the body, check to make sure there aren’t any visible weapons, and make sure no one’s going towards any weapons. Distance is key, just as in a fight, at least two arms’ lengths away, being any closer puts you at great risk. Ask to search, “Mind if I search you?”

POSITION OF ADVANTAGE

When conducting the search, standard procedure is to have the subject turn his back to you, instruct him to spread his legs wide, and put his hands behind his head with his fingers interlaced. Once the fingers are interlaced, grab the fingers with one hand and hold, while using your other hand to pat down. Prior to pat down, push his hips forward to break his posture backward so that he’s off balance and less likely to attack

This is textbook law enforcement; being at an angle to your subject with control of one arm gives you a number of options. You can tuck his arm behind his back for a Kimura type control. You can perform a “gooseneck” to his wrist (wrist lock) or force him back with a standing key lock or Americana.

However, this position of advantage might have to be quickly abandoned or modified if the subject is rigid and resisting from first contact. With verbal commands, Matt would tell the subject to relax and quit resisting. While this instruction is being given, the best thing to do is to get the subject off balance. Matt does this by continuing to control the arm by the wrist with his right hand and pushing his left hand up and into the subject’s armpit to open up the subject’s side for a clinch takedown. When Matt shoots in, he wraps his arms around the subject’s waist and pulls in while placing his head on the subject’s chest, pushing back with his head to break the subject’s posture. Are you on the right side of the law? You’d better be!

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or flee. The reason to grab the fingers is to be able to “feel” if the subject is going to make a move. If he’s going to pull away, you’ll know it by feeling it in his fingers. At that point, the officer has the decision to push him away and draw down or to physically restrain. If a subject’s willing to pull away when being searched, he’s clearly not going with the program, and is probably willing to do anything.

If the subject were to spin, it’s quite possibly going to go to the ground. In a situation like this, there won’t be any opportunity for a fancy judo type throw. Instead, Matt suggests a body lock clinch with the head against the chest. If the subject’s hand comes down towards his weapon, he’ll look to grab the arm near the elbow to control the arm. If the subject were to reach for his weapon with his right hand, Matt uses his left shoulder to bump him up and away. With the clinch, Matt keeps pressure on his chest with his head while pulling his arms in to break the subject’s posture. With his posture broken, he continues to force him down to the ground. Whenever you find yourself going to the ground in an urban environment, remember to separate your hands before you hit the ground. Failing to do this can crush your hands or cause you some other sort of injury.

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ON THE GROUND Even in a mount position the officer’s still in danger if the subject attempts to go for his firearm or other weapons. Matt is more concerned with his firearm versus his other weapons. Just like in jiu-jitsu, Matt drops his left shoulder into the subject’s neck and chin, and is fully aware of protecting his firearm. Matt gets his right hand below the subject’s left arm and walks it up to keep his hand away from Matt’s firearm. At this point, he can go for a knuckle choke. Matt does this by having his left arm behind the subject’s head with his own left bicep tight against the subject’s

PROTECTING YOUR SIDEARM The number one rule for all armed situations is to protect your firearm. This means keeping your weapon side away from the subject. Especially should you have to go in for a takedown. This could be your weak side, so it’s important that when you train at the academy, you do it with this in mind. Force yourself to train with your weapon-side back, and lead with your non-weapon side in all situations so it becomes second nature.

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neck. Continuing with his right arm under the subject’s left arm, Matt makes a fist and places his knuckles against the subject’s carotid artery. He applies pressure with his fist to the neck, while applying pressure with his left bicep against the other side of the subject’s neck. It’s important to keep your arm applying upward pressure to the subject’s arm, keeping it off the ground so he’s less inclined to bridge. Now, in a real world situation there is no tap. In a case like this, Matt would continue to apply pressure until they knock out, relax, or quit resisting, or until backup arrives.

BAD GUY GETS ON TOP

Sometimes the bad guy gets the upper hand; an officer might find himself on the bottom being mounted by the subject. At this point, Matt is mindful of his weapons, however, they’re probably inaccessible to the subject because of how they must be removed from their holsters. Instead, the primary focus becomes to avoid getting hit to the face and being knocked out. For this reason, Matt goes to the clinch, wrapping his arms around the subject’s torso, keeping his head against the body, with shoulders shrugged to provide a little extra protection. Trying to work your arms upward might be difficult because your belt will impair that movement. Instead, Matt suggests grabbing one arm with both his hands, holding it tight against the subject’s body, then immediately turning his head away from the free arm, and bringing his same side leg over to trap the subject’s leg, then bridging up for a sweep. Once the sweep is complete, Matt immediately steps away and draws his weapon. Because of the utility belt, a lot of hip movement is ineffective.

Don’t tell anyone, but that knuckle choke works in class also :)

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BAD GUY TAKES YOU DOWN With the popularity of highschool wrestling, there’s a good chance that someone you might come across will have experience when it comes to the standard “double-leg” takedown. If the subject gets the jump on you, you might find him in your guard. If you were to draw your weapon with him in close proximity, you’re introducing your weapon as an element that could be used against you, be mindful of that fact. The best option is to kick the subject away, or somehow create enough space so that if you are forced to draw your weapon, there’s a distance between the two of you. If the subject goes for your weapon, reach over with your opposite side arm behind his head. Use your legs to bring him into you to clinch. Reach all the way around and get a firm grip of his jaw. Remember, in a situation like this, it’s no holds barred. Keep your head close against his to avoid the head

butt. Now, push his other hand, the one going for your weapon, against your thigh and slide it up along your thigh. That movement of his arm creates a nice sized pocket for you to release the hold of his jaw and come back quickly for your own right wrist. Unlike a traditional Kimura, you might perform in sparring, all you have to do with this one is get heavy with your shoulder onto the back of his arm. Next, bring his wrist up to get the control until help arrives or apply more force to disable him if you feel it’s necessary. You can also curl your over hooking hand to hand off control of the wrist to maintain pressure. This frees up your other hand to use your radio to call out for backup. That circumstance really depends on the situation, and how much danger you feel you’re in. A traditional Kimura might be a very difficult option to pull off in this circumstance.

THE BAD GUY’S ARMED

For whatever circumstance, you find yourself going in for the take down. As you wrap your arms around the subject, you feel what could be a weapon or firearm. From that point forward you should keep that item “glued” to his body. Do not allow him any opportunity to use it. Keep your hands on it until you reach the ground, at that point, it’s on. You must use your training and jiu-jitsu to the best of your ability to control him as quickly as possible. As most officers know, there are tell-tale signs of someone who might be armed. During the initial confirmation he might be “jittery” or looking around for avenues of escape. Another clue is the subject’s refusal to follow instruction, or lack of attention. Either way, he’s not cooperating. If he fails to remove his hands from his pockets, here’s an opportunity for a “bear hug” takedown. With this type of takedown it’s better to go with a grip of the outside blade of your own hand rather than a Gable grip that might be harder to control because it affects your body angle.

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Again, this article is not meant to replace any sort of training, but simply to get you thinking of ways to employ your jiu-jitsu training out in the field. If you haven’t already, it might be a good idea to spar once in a while with your belt and boots on to get yourself familiar with what techniques might be useful for you in the field. Should you decide to go this route, pick yourself up a dummy weapon from any martial arts supply store to holster during you training sessions. Thanks for reading and stay safe.

Told you to get your hands out of you pockets.

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YOGA & JIU-JITSU:

A NATURAL SYMBIOSIS words: NICOLAS GREGORIADES of Jiu-Jitsu

Brotherhood

IKE MOST OF YOU, I DIDN’T START ROLLING WHEN I WAS FIVE, I’VE HAD TO CONSTANTLY AND RELENTLESSLY SEARCH FOR SUPPLEMENTAL TRAINING THAT WILL IMPROVE MY GAME AND ALLOW ME TO CATCH UP WITH MY BRAZILIAN CONTEMPORARIES. Of all the additional systems and methods I’ve used to improve my jiu-jitsu ability, I consider yoga to be, by far, the most effective. So much so, that I’ve eliminated almost all other supplemental training from my regime. This includes, kettlebell training, Olympic lifting, swimming, and rock climbing. I’m not claiming these aren’t great ways to improve your jiu-jitsu. I’m saying that, at this point, I get a far bigger return investing my limited time into the practice of yoga.

THE GRACIE CONNECTION At the very start of my grappling career, one of the first videos I watched was ‘Choke,’ the documentary about Rickson Gracie. I was completely blown away by the levels of grace, balance, and power Rickson brought to his practice of jiu-jitsu. I was also astounded by the physical feats of breath control and balance that he displayed during his training sessions. I later found out that many of these were advanced yoga techniques, and realized that Rickson owed a large portion of his legendary abilities to his yoga prowess. This planted a seed in my mind, and although I didn’t take up yoga seriously until several years later, I instinctively knew there was truth in it.

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WHAT IS YOGA? Yoga is a commonly used generic term for a collection of physical, mental, and spiritual disciplines, which originated in India. It is an extremely complex and diverse system, which embraces many different aspects of the human experience. The yoga most commonly practiced in the west, which you see in health clubs and studios, is usually some derivative of the physical component of ‘Hatha’ yoga. So, we could say that Asthanga, Iyengar, Bikram, and most of the other styles you may be familiar with all fall under the umbrella term of ‘Hatha Yoga.’ For the scope of this article we will be referring mainly to Hatha yoga. This aspect of yoga is largely concerned with asanas, which refer to the body positions and physical postures held during practice, and vinyasa - a specific sequence of breath – which refers to synchronized movements used to transition between sustained asanas. Give yoga a chance.

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IT IS AN EXTREMELY COMPLEX AND DIVERSE SYSTEM, WHICH EMBRACES MANY DIFFERENT ASPECTS OF THE HUMAN EXPERIENCE. HOW WILL IT HELP MY JIU-JITSU? It almost seems as if the arts of jiu-jitsu and yoga were designed to complement each other. There are so many similarities and mirrored truths between the two. It’s not surprising that they both have roots that are entwined with Buddhism and ancient India. Besides having been proven to alleviate depression, high blood-pressure, and a host of other physical ailments, yoga will also help your BJJ in many specific ways, several of which I have outlined below:

CORRECTING IMBALANCES Jiu-Jitsu often causes poor posture and skeleto-muscular imbalances. There’s an acronym in sports science called ‘SAID.’ It stands for Specific Adaptation to Imposed Demands. It refers to the observation that the body will quite rapidly become adapted to the positions or activities it encounters most often. One of the most commonly ‘imposed demands’ of jiu-jitsu

The cobra pose or Bhujangasana is good countering the constant ‘rounding’ the spine undergoes during jiu-jitsu train ing.

is contraction. When you’re in guard, or attacking from the side mount, back, and many of the other positions, your body is in a contracted state. The upper back is often rounded as you are holding onto your opponent, the hip flexors and psoas are usually tightened because the knees are tucked up towards the chest, and as for the neck and shoulders – well, if you’ve been training for any length of time, you know exactly what I’m talking about. This excessive contraction is

even more pronounced in the primary defensive postures, like the turtle position (interestingly, the aging process is also characterized by contraction, which is why old people start to hunch over). Regular practice of the various asanas and vinyasas is the best remedy I’ve found for this imbalanced state, due to their twofold effect of lengthening and opening the body. And as an added bonus, many of your submissions will also improve.

Consider that many of the finishes in jiu-jitsu require an exaggerated expansion out from the center (think of a straight arm bar for example – you arch your back and drive your hips forward to apply leverage). Very often your effectiveness with these movements is hampered by the imbalances mentioned previously, and you can see how addressing them with yoga will allow you to generate more power.

IMPROVED FLEXIBILITY

I’VE ALWAYS LOOKED I’ve never been a particularly flexible individual. I’ve always looked at the more supple jiu-jitsu AT THE MORE practitioners with equal parts of both awe and envy. We all know that guy who can wrap his legs around your waist from the bottom of mount and sweep you off - there’s one in every academy. About SUPPLE JIU-JITSU 3 years ago, when I turned 30, I made a promise to myself that I would do whatever it took to become PRACTITIONERS WITH a flexible person. I investigated several stretching methods and found that few of them increased my flexibility as quickly or extensively as yoga. Although you can get away without being flexible in jiuEQUAL PARTS OF BOTH jitsu, it’s an attribute that’s unquestionably beneficial. The greater the range of motion in your joints, the more options you will have in each position. In fact, some parts of jiu-jitsu will be completely AWE AND ENVY. inaccessible to you until you develop the required suppleness, the rubber guard being a good example. We like it.

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STRENGTH AND BALANCE The kind of strength developed through yoga practice is unlike anything else I’ve experienced. Over the past couple of decades, the phrase ‘core strength’ has become popular in sports training, but yoga goes beyond that. Diligent practice develops, what I call, ‘intelligent strength.’ Not only does it train the central nervous system to fire muscles in the correct sequence, it also teaches you which muscles to engage to maintain postural alignment and efficiently move your anatomy through space. We all know that good posture and moving efficiently are hallmarks of superior jiu-jitsu. Also, holding the asanas develops a muscular endurance, which is perfectly suited to the isometric contractions required for applying chokes and strangles. And although it tones and strengthens, yoga does not

produce excessive muscle hypertrophy. Too much muscle mass is not good for jiu-jitsu because it burns oxygen quickly and inhibits movement. Consistent practice (combined with good diet) will reset your body to its optimum tissue composition. My first coach used to say, ‘One of the best things a fighter can have is balance.’ Over the years I came to understand just how true that statement was. Yoga is exceptional for developing balance. Many of the standing asanas are done unilaterally (on one leg), which not only improves stability, but sport-specific strength as well. I’ve seen professional athletes challenged by the most simple of these postures. Mastering them will massively improve your top game by making you far harder to sweep. It’ll also improve throws and takedowns.

Besides a host of health benefits, the headstand or Sirsasana, is excellent for improving jiu-jitsu specific balance.

WHERE TO START

Now, I know that some of you are thinking, ‘I’m too old to start.’ I understand the sentiment. I felt the same way about BJJ when I started at 19 years old. But there is a Chinese expression: ‘The best time to plant a tree is 20 years ago, the second best time is now.’ Take the risk, move out of your comfort zone, and try a yoga class. I personally do not recommend training on your own using books or videos, unless you already have high levels of body awareness and are very experienced with physical disciplines. Yoga can be dangerous if practiced incorrectly and you’re better off utilizing an instructor - especially as a beginner. There are countless different types of yoga classes available, but the main ones you’ll encounter are:

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IYENGAR This style focuses on the physical alignment of the body in the various asanas. It often uses various supports or ‘props’ to facilitate the poses for beginners and the less flexible. It has very little vinyasa between postures. + BEST FOR: correcting muscular/ postural imbalances, less athletic individuals.

VINYASA Vinyasa yoga (in which movement is coordinated to the breath) is a term that covers a broad range of yoga classes. This style is sometimes also called flow yoga, because of the smooth way the poses run together and become like a dance. I personally find vinyassa classes some of the most challenging. I like the fact that each class is usually quite different, and that the pace and intensity closely approximate jiu-jitsu. + BEST FOR: muscular endurance, dynamic flexibility.

Which yoga do you think would benefit you the most?

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BODY AWARENESS AND BREATH CONTROL Your body is the tool with which you create your jiu-jitsu, and the more you know about it and more effectively you can operate it, the better you’ll be on the mat. The increase in body awareness gained from yoga practice cannot be overstated. One of the most valuable ways this is achieved is through breath control. Not only will the vinyasas teach you to coordinate your movement and breathing, but yogic techniques, such as pranayama, will enable you to engage your diaphragm and utilize your lungs to their full capacity. This will improve your stamina during rolling.

Besides all the numerous physical benefits, yoga has extensive, positive mental effects. Some of the more challenging asanas require immense concentration, and synchronizing the movement and breathing during vinyanasa cultivates a certain focus and stillness of the mind which is invaluable during the heat of a difficult sparring match. I’ve also noticed that memorizing the sanskrit names of the various asanas as well as their correct alignments has much overlap with learning BJJ techniques. PHOTO: MMA-PHOTOS.COM | J.BIANCHINI

Utilizing the advanced breathin g techniques of yoga results in improved cardio and stamina on the mat .

POLISHING THE MIND

WHAT TO BE AWARE OF ASTHANGA This is a form of Vinyasa which is characterized by a much more regimented sequence of asanas and vinyasas, so much so that every class you take will be almost exactly the same. It’s very effective, but some people become bored by the lack of variety. It uses a very specific form of yogic breathing called ‘ujjayi,’ which has good application for BJJ. + BEST FOR: breath control, coordination, and memory

BIKRAM The main differentiating factor of bikram is that it is done in a heated room. This (and other styles of ‘hot yoga’ have become very popular as of late. Due to the heat and humidity, bikram can be a little extreme, and I wouldn’t recommend it for anyone in poor shape. Although I feel that most other hatha styles are superior, I think that the discomfort caused by the humidity might be good for developing mental strength that could transfer well to bjj. + BEST FOR: focus, fat-loss

Just as there are poor jiu-jitsu instructors, so too are there third-rate yoga teachers. Overly commercial yoga schools should also be avoided. Try several different types of classes and instructors. You will instinctively know which is most beneficial to you. Be aware of the tendency to push yourself too hard during classes. This is common for jiujitsu guys, who usually adopt the ‘harder, strong, faster’ approach to training. Yoga doesn’t work that way. Intensity is good, but pain is not. Remember, the path of the yogi is the same as that of the jiujitsoka; it’s a life-long journey and there is no rush. I’m certain that diligent and consistent practice of yoga will make you a better grappler, and a happier, healthier human being. Do it and I’m sure you’ll be surprised at how well it integrates with your study of jiu-jitsu. NAMASTE!

There’s one for everybody!

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GI ANATOMY BREAKDOWN THE FEATURES THAT MATTER words: SEYMOUR YANG

| photos: JJM STAFF

NEW BJJ UNIFORM CAN PRESENT THE NOVICE BUYER WITH A VAST ARRAY OF CHOICES AND OPTIONS. Some brands produce simple fuss-free designs while others load up their models with a plethora of functional additions. Guiding us through the gi-buying jungle is Seymour Yang, writer of the gi review website Meerkatsu.com.

JACKET REQUIRED

One of the first difficulties when selecting a new BJJ uniform is the large variety of weave types and fabrics offered by companies. The first thing to remember is that weave type and fabric type are two separate considerations. The names given to weave types may vary considerably, but in essence, they fall into one of these types: single weave, double weave, goldweave, ripstop, and pearlweave. The first two types of weave are based on judo materials; single weave being a less heavy and dense version of the double weave. Goldweave and pearl weaves are generally lighter and thinner fabrics, designed to be both strong and lightweight. The treatment process on pearlweave fabric gives them a better tolerance to shrinkage than the other weaves, though the textile itself is more expensive by the unit. Ripstop fabrics, with their characteristic ‘square’ patterning, appear very different to judo-style

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woven fabrics. Ripstop is marketed as the thinnest and lightest gi material available. In addition to cotton, there are a small number of niche models made with other materials. Some gis include bamboo or hemp fibers. These are marketed as more ecologically friendly with superior physical properties, such as antimicrobial action and better heat transfer. It’s probably worth researching deeper into the facts before deciding if novel materials are worth the (sometimes) higher retail price. Gi weight is yet another aspect to think about when purchasing a new uniform. Fabric is often marketed according to ‘gsm’ - grams per square meter. A typical ultra light model may be quoted as 400gsm, whereas a heavy duty BJJ gi can be as much as 700 gsm. Spare a thought for elite level judoka, they usually wear a 950 gsm gi or even heavier.

SINGLE WEAVE

DOUBLE WEAVE

GOLDWEAVE

RIPSTOP

PEARLWEAVE

COTTON

HEMP

“Hey man is that freedom rock?”

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PANT BUSINESS SHOULDER

COLLAR/LAPEL BREAST

SLEEVE

CUFF

Jiu-jitsu pants vary in materials just as much as the jackets. In the old days, uniforms were offered with just a standard â&#x20AC;&#x2DC;judoâ&#x20AC;&#x2122; style pair of pants made from cotton drill (stout durable cotton fabric with a strong bias (diagonal) in the weave). Today, it is possible to purchase pants made from ripstop cotton, cotton-polyester blends, hemp, bamboo and even pants made entirely from gi jacket pearlweave material. In some cases, an alternate fabric is used on the gusset panel - see later. Standard drill cotton is still the most popular choice for wearers and manufacturers as it is cheap to produce and comfortable to wear, but it can suffer from shrinkage and be prone to ripping. As, in fact, can ripstop cotton, too. Despite the name, ripstop itself only offers marginally extra strength, this is especially true for very thin, lightweight versions.

WAIST

GUSSET

KNEE

INSEAM

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COLLARED

CUTS MATTER

Jiu-jitsu gi jackets all include a continuous collar and lapel. It’s not surprising to learn that the collar thickness can vary by quite a large margin. Some models, especially those marketed as ‘ultra light,’ include collars and lapels barely thicker than the gi material itself. Other models offer grip-busting, heavy duty lapels that are very tough for the opponent to handle - and tough for the wearer around the neck!

One of the significant, though less obviously visible areas where gis can differ between brands is the cut. Some brands are notoriously long and slim while others are broad and short, or visa versa. Some companies seem to always like their pants cut short, others make them a lot longer. So, there is quite a variety of differences. One small clue that might offer some guidance to the fit is the front yoke. This is the seam that runs horizontally across the chest where the piece of fabric used to make the gi is joined together. Most brands hold the yoke at around the armpit level or just below. Other brands are cut a lot ‘looser’ and you’ll notice the yoke stitched way down the torso, almost halfway between the shoulder and skirt. This can affect the way the gi fits.

There are, of course, limits to how thick or thin the collar is. Most tournament gi checkers will view with suspicion any gi lapel that is unfairly thick or adapted in any way. While it is arguably not tournament illegal, an ultra thin collar would only be a disadvantage to the wearer - allowing the opponent ample free slack to utilize lapel chokes.

Another, perhaps antiquated feature to watch out for is the two-piece gi. In the old days, BJJ gis were basically re-shaped judo gis. That meant a jacket put together from two sheets of fabric compared to one. Some

brands still offer the twopiece construction, though this is usually very rare nowadays. Naturally, a twopiece jacket can be expected to feel a little different compared to a single piece, it can even shrink at different rates, too.

EXTRA STRENGTH The levels at which a gi is reinforced over the stress points varies quite considerably. Some brands give cuff tape and armpit strengthening a token effort while other brands build their gis like a battle suit. At the very least, some double taping should apply to the sleeve cuffs, armpits, and gusset region on the pants. Some models extend the double taping to inside the hem of the jacket and pants, too. This is arguably overkill, but it’s nice to know your expensive new uniform will last a long time. Watch out for woven tapes. Some people find cheaper woven tapes to be abrasive on the skin compared to tape that is folded over or tape made from cotton.

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Who doesn’t like “extra” strength? Would you want less strength?

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GEARLAB::::::::::::::::::::::

STRUNG UP Possibly, few parts of the jiujitsu uniform elicit as much debate as the simple string used to tie the pant waist tight. Usually there are two options - the flat cotton cord or the stretchy rope. Some users argue that the flat cord stays tied much more effectively than the rope string, while others argue the opposite. Both have advantages and disadvantages. The flat cord can get lost within the hem of the pant waist, and if tied too tightly, can be difficult to untie, especially if loaded with sweat. The rope string can â&#x20AC;&#x2DC;herniateâ&#x20AC;&#x2122; if a cheap version is used. This is where the inner fibers of the rope spill out and fray beyond the outer shell of the rope string. Other users complain that the thickness of the rope itself can be awkward and get in the way.

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MID-ZONE

KNEE RIDE

In recent years, one or two companies introduced the alternative fabric gusset panel - sometimes in contrasting colorways. Crotch panels made from gi jacket fabric material were introduced to assure the user of extra durability from the tougher fabric choice. More recently, some brands have offered crotch panels made from lycra, for extra stretchiness to help those who like to launch flying armbars perhaps? Finally, it should be noted that the gusset panel itself is only as strong as the stitching that adheres it to the main body of the pants.

Knee padding can vary from a simple double lined patch placed over the knee and extending just below the knee bone, to those that extend all the way down to the bottom. Some kneepads create a sandwich with an inner piece of fabric, thus giving the user a small degree of cushioning. Long knee reinforcements are preferable to shorter ones, due to the habit of pants riding up when the legs are bent, however, the extra fabric can add to the overall weight of the gi.

EXTRAS When a new BJJ gi is bought, the company is usually keen to ensure brand loyalty and perceived value for money. Hence, many gis come festooned with little extras, such as keyrings, stickers, wrist bands and other small items. Possibly the only really useful among these extras is the gi bag. These can be as simple as a small cloth sack or as hi-tech and complex as a multi-pocket designer bag with mesh lining and printed with trendy artwork.

GOT STYLE Some gi models come highly decorated, while others are very plain. Itâ&#x20AC;&#x2122;s completely down to personal choice. Be aware that purchasing a gi that is loaded up with patches may mean leaving no space to add your team patch. Most factory applied patches are made from synthetic woven material, but increasingly, vinyl heat transfer is being used by competitors wishing for that extra personal customized touch on their uniforms. In addition to sewn on patches, some gi brands add designer elements that have no useful function, but are placed on for aesthetic purposes. For example, a very recent

Is Jerry Seinfeld writing these now?

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The growth of the BJJ gi market has reflected the fast evolution of BJJ as a sport. From rather simple and humble beginnings, when all that was needed was a white woven cloth uniform, these days one must consider dozens and dozens of options. At the most base requirement however, as long as the uniform is affordable, durable, comfortable, and strong, then that is all that is needed for BJJ training. But a bit of eye candy never did anyone any harm, either. :) trend has been to insert a contrast colored strip of fabric between the collar lapel and the main jacket gi material. In rare cases, some gi models are offered with a rashguard inner lining.

These are often attractively printed, and it is claimed they offer effective sweat wicking properties. Be aware that the lining can add weight to the jacket and some users find that they are hotter to wear.

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MOUTH GUARD TIPS words: MIKE VELEZ

’M A HUGE FAN OF WEARING A MOUTH GUARD EVERY TIME I ROLL. I like all my teeth and I want to keep them. I’m also a firm believer that my mouth guard has saved me during a few chokes over the years thanks to being able to bite down hard without the fear of chipping or cracking my teeth while I figure a way out of danger. So, if you like chewing your food and using a mouth guard when you roll, here are some simple and quick pointers on getting the most out of your investment: 1. AFTER EACH USE be sure to clean your mouth guard by rinsing it under cool running water or some mouthwash. The sooner you do this after using it the better. 2. ONCE A WEEK give it a more thorough cleaning with a little bit of toothpaste and a soft bristle toothbrush. Be sure to get all the indents, scratches, and crevices. Rinse with cool water. You can also use a drop of dish soap in place of toothpaste. 3. MOST MOUTH GUARDS come with a hard box-like container, make sure it’s well ventilated. If there are no holes in the container, drill some out. Let your mouth guard air dry before putting it away, either after cleaning or after use.

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4. DON’T JUST THROW YOUR MOUTH GUARD IN with your sweaty gi, keep it separated. And don’t wipe it dry with a sweaty towel. Let it air dry before putting it away, then clean it as soon as you get home. 5. SOME PEOPLE SOAK THEIR MOUTH GUARDS in mouthwash or denture cleaner. You can do this, but be sure that whatever solution you’re using it’s not alcohol based. Alcohol based mouth washes can actually damage some mouth guards if they attack the adhesives used in the mouth guard’s construction. 6. KEEP YOUR MOUTH GUARD COOL, heat’s bad for it, whether it’s a boil-andbite or a custom-made mouth guard. So, when cleaning,

avoid using hot water, use cool instead. Also, don’t leave it in the car on a hot summer day; be mindful of how hot it gets inside your car. 7. THIS ONE MIGHT SEEM OBVIOUS, but don’t ever share your mouth guard with anyone else. It’s gross, could get both of you sick, and could cause damage to the person wearing an ill-fitting mouth guard. 8. DON’T CHEW ON YOUR MOUTH GUARD, this will wear it out sooner and cause it to not fit as well. 9. WHEN CLEANING YOUR MOUTH GUARD, give it a good look occasionally. If you see any holes or tears, or it starts to become loose or it hurts to wear it, it’s

time to replace it. Mouth guards can wear out over time from use and materials deteriorate. All mouth guards should be replaced every two to three years, or sooner if they become damaged. 10. WHEN WEARING YOUR MOUTH GUARD, don’t drink anything but water, especially avoid sugary drinks, or protein drinks. Stick with simple water and remove the mouth guard if you’re drinking anything else. 11. TAKE YOUR MOUTH GUARD WITH YOU to your regular dental visits. Let them give it a look to check the fit and make sure it’s doing its job for you.

Mike will soon be wearing head gear aswell.

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MINDGAMES::::::::::::::::

WHAT IS “CONFIDENCE”

MADE OF?

W words: DAN FAGGELLA

HETHER IT’S WINNING THAT NEXT CHAMPIONSHIP, OR JUST ROLLING WITH THAT BIG, MEAN PURPLE BELT WHO ALWAYS CHOKES THE HECK OUT OF YOU, JIU-JITSU CONSTANTLY PRESENTS US WITH OPPORTUNITIES TO TEST OUR WILLS, OUR BODIES, AND OUR EGOS. Some

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would say (the author included) that this is a virtue of the art and sport, but that doesn’t make it any more comfortable at the time! In my Master’s studies at the University of Pennsylvania, the topic of “confidence” was brought up in a number of contexts (as you can imagine, it might be in a graduate program in psychology), but the fact of the matter is, you don’t need

to be a brain surgeon to apply the tenets and “building blocks” of confidence to your own game. Today, we’ll break down what might be argued to be the three BIGGEST factors in contributing to your confidence in the training room and on the competition mat, and we’ll start with the one closest to home:

Confidence goes a long way.

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1. Simulating the Conditions

Especially in a competitive sense, one of the biggest factors that “throws off ” a newer competitor is not being used to the kind of conditions in place in a tournament. One of these might be starting from the feet (something unusual in most BJJ academies), another might be a huge room with many other people competing at the same time, and yet another might be the fact that you’ve got people yelling at you and at your opponent, a guy you don’t even know! Throw these new factors together and it’s going to be pretty tough to go into your usual, effective game. The cultivation of confidence in this respect is furnished by how often you’ve been in these situations - or under similar conditions. If your school offers an open mat time, you might want to create a mocktournament scenario (something we do every month), where people cheer for each other and roll hard. What are the time limits of your competition matches, the size of your mat area, the rules for points, legal and illegal moves, etc.? Knowing these factors and getting used to matches involving the exact same rules will accustom your mind to the circumstances that now only bring on thoughts of doubt (mainly stemming from feeling unprepared). Get a timer, get some dedicated training partners, organize a mock tournament, and see how, even in your own academy, a change in conditions will completely change people’s level of confidence, etc. Similarly, you might want to train on off days when you usually don’t visit your academy. That way you’ll have experiences rolling with people you’ve never met. Because we’re so conditioned to be considerate to people we don’t know, there’s a confidence gap with most newer grapplers when it comes to truly dueling it out with a “stranger.”

Lastly, from the standpoint of conditions, get used to starting matches on your feet. Don’t be that white belt (or blue belt) who goes out to his first competition never having practiced starting on his feet a day in his or her life! Already, you’ll feel less confident and incapable than your opponent, which is NOT a good foot to start out on - at all. In drilling and sparring have plenty of “on the feet” practice time, even if it means getting good at pulling guard (that’s all I did for a long time). Trust me, it’s a thousand times better than the alternative, and I learned that the hard way!

Starting from standing can be one of the most nerve racking aspects of your first tournament if you’ve never trained it before.

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MINDGAMES:::::::::::::::

2. Simulating the Intensity I’d argue that this might be even more important than environment. If you feel like you’re unable to express your full game against a partner in the gym or in competition, there’s a likelihood that this person is going harder than you are - or you just aren’t used to it. Generally, wrestlers and judoka know what this is like from their day-to-day training, but in BJJ (and I know this was true for me) - we often just “roll.” We aren’t terribly fond of going all out in training and for most of us, it’s rare to do so. Hence, when we find ourselves in situations where we can tell the intensity has been cranked up about 10 notches (such as a tournament or an

intense practice session), we feel uncertain of our ability to keep up and survive. It’s important to practice intensity as much as you practice technique. You need reps to get used to a technique, and to become proficient and confident with it. You similarly need practice with intensity to be able to play your full game in light of this kind of aggressiveness. If you find yourself on the training mat with someone who likes to go hard, then so long as they’re being safe, GO for it! These are more than useful instances to get used to an important aspect of your game that many people neglect - and it’s key to confidence.

If you ever visit the academies of the very best competitors, you’ll notice that either everyone is a competitor, or the competition team has it’s own times and practices to train. If you’ve only been to “mixed bag” practices, then you probably have never sustained that level of intensity for extended periods of time, and so, when you run into it, it’ll seem like another (maybe harsher) world. If there are other grapplers looking to push their own

boundaries, it’s likely best for you to find a time to get together and take things to a higher level of intensity than a normal class might allow. Sometimes you might have advanced training at your academy where you could meet up, other times you might have to connect during open mat and find a corner to get in 4590 minutes of real pace-pushing intensity. Either way, this kind of “leaning into your edge” is necessary for confidence.

vibe rs have a different rld’s top competito wo y the nit of e rtu po som op Schools run by the you ever have an -jitsu academy. If jiu ge era av . an the n me to them tha t and see what I schools check it ou to visit one of these

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These are pics from Marcelo Garcia’s temporary school from last Summer.

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MINDGAMES:::::::::::::::

3. THE CONCEPT OF DELIBERATE PRACTICE

PHOTO: NEWSWISE.COM

A lack of confidence can be based on a thousand factors, but its essence stems from a feeling of being ill prepared, of potentially not being up for the task at hand or the job ahead. This is generally the mental trigger that brings on butterflies, that gives you that weak feeling in your limbs, and that gets your mind looping around potentially “bad” consequences. The concept of “deliberate practice” is a leading theory on skill development put forth by Anders Ericsson, who I’ve been lucky enough to meet and speak with personally. His theory is that practice - and more specifically, deliberate practice - is much more important than “talent” or “natural ability” in the cultivation and expression of any skill or ability.

IN CONCLUSION

I think it’s important to think of confidence as, in many ways, being situational. There are probably areas of your life and work where you’ve overcome a terrible lack of confidence. For me, this involved public speaking, handling tough conversations in business situations, firing people, and yes - competing in jiu-jitsu. There are probably half a dozen things that you can currently do that most of your jiu-jitsu buddies could not - and it’s not because you’re better than them, and it’s not often that you were born that way,

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Deliberate practice is characterized by being repeatable, by being structured to push your levels of performance, by being mentally challenging - not just physically challenging - and by not always being a ton of fun (though sometimes it can be). If we want to develop a great golf putt, writing skills, or heel hook game, we need to repetitively work on those areas that need work, and consistently push our current performance levels.

With respect to cultivating confidence, the more time you spend in situations that test your self-assurance, the more confident you’re likely to be. If you only roll with one brown belt every two months, then it might be scary every time. However, if you put yourself in a position to be in classes rolling hard against higher belts on a regular basis, it will become more and more commonplace, and the exact same idea goes for competitions outside of your own academy. After competition number 15, your nerves aren’t nearly as jittery as before competition 1 - and even if they are - you’ll learn to channel this energy more and more productively.

but more that you’ve conditioned those abilities and that confidence through practice and “leaning into your edge.” For you, there’s likely to be tons of evidence of this same kind of conditioning and overcoming, and those exact same concepts will underlie the growth of your BJJ confidence as well. So, get your hands dirty, push your limits, simulate the circumstances that challenge you, and the walls of your confidence are bound to expand.

After reading this one I’m feeling confident already!

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SPECIALFEATURE:::::::::::

IN JIU-JITSU

HE TRUSTS Black Belt World Champion and UFC Fighter Demian Maia Believes in His Jiu-Jitsu words: DEB BLYTH photos: BAD BOY ARCHIVES

A JIU-JITSU PRODIGY ON THE RISE Jiu-jitsu phenom and current welterweight UFC star Demian Maia got his black belt in the gentle art in just four years, and seven months from a legendary individual NOT known for randomly handing out belts, Alliance’s Fabio Gurgel. Since that time, and even before then, Demian has made a name for himself in the jiu-jitsu community, winning the Worlds at purple, brown, and black belts, along with the World Cup, the ADCC’s, and the Pan Americans at black. He’s won some of these awards multiple times, across numerous years, in both divisional and absolute categories. He’s beaten some of the best in the game: Ronaldo “Jacare” Souza, who was widely considered one of best BJJ fighters in the world in 2004 and 2005, Braulio Estima, Fernando Margarida, Gabriel Gonzaga, Flavio Almeida, Tarsis Humphreys, and Rafael Lovato, Jr., to name a few of the legendary figures Demian’s triumphed over. And we haven’t even touched on his MMA career yet.

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DEMIAN’S MMA CAREER TAKES FLIGHT VIA THE GENTLE ART Beginning his career in MMA in 2001, Demian worked his way through the middleweight division, and began fighting for the UFC in 2007. By 2009, he was on an 11-fight win streak, 8 of them by submission. In January 2012, Demian faced UFC middleweight’s rising star Chris Weidman, and lost, which proved to be his fourth loss in the UFC. So, with a record of 15-4, Demian made the switch to welterweight, and since that time, he has won all 3 of his fights. He most recently took on one of the UFC’s biggest, most notorious “grinders” in Jon Fitch, and gave him a taste of his own medicine, grinding him down, wearing him out, neutralizing his abilities, and leaving him powerless…Demian basically gave him a clinic on the art of jiujitsu. Although Demian was unable to finish Jon in the cage, he won by unanimous decision and his star has risen higher in the UFC welterweight rankings.

To this day Demian’s regarded as one of the most dangerous men on the ground in the UFC.

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the world that jiu-jitsu is the greatest martial art in MMA. This sentiment is not lost on Demian who says, “I’m very happy to represent jiu-jitsu in MMA. I have a lot of friends in the BJJ family and I will always fight for all jiu-jitsu fans.” To say that Demian represents the gentle art well, from his old school BJJ philosophy on the mats, to his dominant BJJ style in the cage, is an understatement, as he is not only professional and classy in the cage, but out of it as well. How did you render one of the UFC’s best submission defense artists (Jon Fitch) useless? “The jiu-jitsu positions I got into in that fight, I’ve been training them for so long, for so many fights…I’ve done it so many times in championships and in training…I think I have good experience in that,” Demian laughs, “The back clinch, keeping him on the bottom, being on the bottom myself…grappling is natural for me. I’ve had some of the greatest matches against the best jiu-jitsu guys in the world…Jacare’, (Gabriel) Gonzaga, Xande Ribeiro, Marcelo Garcia…I also train with all of them. So, all the experience I’ve gotten has given me a chance to really learn how to control the fight.”

ONE LOVE

While team dynamics rule supreme at jiujitsu tournaments all over the world, the same cannot be said for MMA. When “one of our own,” meaning one of our brothers or sisters in jiu-jitsu, steps into the cage to fight, the whole jiu-jitsu community unites and the chants of “JIU-JITSU” begin. In some respects, MMA brings us all together; it unites every BJJ team across the world. We don’t care what academy the fighter is from – we just want to see jiu-jitsu triumph, and when it does, we all cheer, because in this regard, we are all on the same team. As jiu-jitsu students, competitors, and fans, we want to show

His submissions have made many highlight reels.

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Was this your strategy going in? My strategy was to grapple with him,” Demian says, “I feel comfortable in all positions: mount, bottom, back…I wanted to use my jiu-jitsu. That was my strategy. I know I’m good controlling people with my jiu-jitsu. I’ve been training for so long, I know I can do it. I can do it pretty well.” You had a body triangle locked in multiple times where you locked your figure four behind John’s knees instead of around his waist, which we typically see. Did that give you more control? “It’s just a way I was hiding my hook behind his leg to better lock it in,” Demian muses, “A lot of people do that in the gi or in no gi, I think. They do it in championships, but it’s not common in MMA. BJJ is all about your body type and personal game, so it’s good control for me, but it might not be for everybody.

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SPECIALFEATURE:::::::::: You’re considered one of the best submission artists in the UFC. What makes it so difficult to get a submission in a MMA fight? “There are many reasons for this,” Demian starts, “When you fight in sport jiu-jitsu, there are no gloves, so it’s easier to go around your opponent’s neck. With gloves, it’s harder for a guy to control wrists. Gloves make your hand bigger and inside the gloves there is the wrapping… the bandage…and that makes your hand even bigger and locks them down a little. It makes it different than in a normal gi or no gi fight. He (Jon Fitch) defends his back pretty well… he’s never been submitted, so he’s pretty good at defending. Have you been training a lot of wrestling to compliment your jiu-jitsu? “I really started training wrestling after Anderson’s (Silva) fight,” Demian says, “Before I was just training jiu-jitsu takedowns. After Anderson I realized I needed to be better at wrestling, so I went to Chicago for three different camps. I trained with some high-end guys, like Jake Herbert, who’s a top-level wrestler. I learned a lot. My last three fights in Brazil, I trained with Adrian Jaoude, who is the best Brazilian wrestler under 185. I love to wrestle. Everything you love you do well. Wrestling is like a game to me. There are no subs, so you don’t have to worry. You shoot in; throw takedowns… it’s like playing chess. I love it! When you love something it’s so much easier to learn.” What sets you apart from the other JiuJitsu athletes in MMA? Why are you

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change the lives of a lot of people directly and indirectly and I’m happy to be someone who can influence people in it. Because they see me using my jiu-jitsu, they may put their kids in it. Like my fight against Jon Fitch...it was not so violent. Nobody got hurt. It’s good for kids for self- defense. After I fought Chael Sonnen (whom Demian submitted with a triangle choke), my friend Tati, (Marcelo Garcia’s wife – Marcelo and Demian are close friends) laughed and said, ‘That’s great! Every time you win a fight, we have lots of people registering at our academy!’ So, it’s good for the jiu-jitsu community.”

more successful with your jiu-jitsu? “I don’t think I’m so much better, I think I work harder,” Demian replies, “Here are the facts…as a BJJ guy going into MMA, I need to train stand up. Once you focus on stand up, you miss a little bit of BJJ – the sharpness. So, I worked to bring my BJJ back, but some of the other BJJ fighters keep the striking going. They don’t care if they lose jiu-jitsu; they think no one will submit them because they’re better at it, so they work on stand up and wrestling. They think they know everything about BJJ already, so they push up the striking and their BJJ comes down to meet it. I pushed up striking, and realized I was becoming good at it, but I pushed harder with my jiu-jitsu and grappling abilities, including wrestling. Then I can be above the others in grappling and have something different than them. That makes it hard for

your opponent. It’s something they need to worry about.” So, do you consider yourself a jiu-jitsu guy in the UFC? “I always consider myself a jiu-jitsu guy,” Demian states emphatically, “I think I’m ok in everything now, but I know my jiu-jitsu is the difference. I’m proud of my jiu-jitsu. I’m not fighting just for myself. I believe in the art of jiu-jitsu. I know I’m representing all of jiu-jitsu when I’m in the cage. I hear people chanting, ‘jiu-jitsu!’ I know there are Americans cheering for me, Europeans cheering for me. They’re not looking at me as a Brazilian. It makes me very proud.” Do you feel pressure to make jiu-jitsu fans happy? “I like the pressure,” Demian smiles, “Everyone in jiu-jitsu is cheering for me. It gives me will. I know jiu-jitsu can

Some of your losses have come from keeping the fight standing. Why would you make the decision to stay on your feet when your greatest skills are on the ground? “When you train jiu-jitsu everyday, you’re going to engage jiu-jitsu in a fight,” Demian explains, “But when you’re training boxing and Thai boxing, you end up boxing on your feet in the fight. What you do in your fight is what you’ve been training for in your camp. For one fight I was training boxing every day, but I kept saying to myself, ‘I need to take this guy down.’ But then in the actual fight, it’s so automatic, you start to box, and you can’t move away from it. You lose a little sharpness and timing in your jiu-jitsu, but it’s not conscious. On the other hand, if you’ve been training grappling, you will grapple. Even if a fighter has been a boxer since he was a kid, but he’s training in jiu-jitsu in his camp, he will grapple in a fight,

And we like that he likes the pressure.

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instead of doing what he knows. MMA is different from jiu-jitsu because it’s fast, unconscious, and automatic. You don’t remember what you did. You watch it later and think, ‘I did exactly what I was training.’” How has your jiujitsu changed over the years from the mats to the cage? “When I started training jiujitsu it was much more like self-defense, not like the sport jiu-jitsu of today” Demian explains, “I trained what was the original idea of jiu-jitsu, vale tudo classes, as well. Since I was a white belt I’ve trained with guys who were trying to slap me or hit me with boxing gloves – since my first week of training. So, I developed a whole style of self-defense and vale tudo. Some academies today are so competitionoriented and teach only sport jiu-jitsu, not self-defense. I was teaching a seminar in Finland once and I started teaching the traditional warm up and self-defense techniques and the school owner said, ‘No…the guys don’t like it. They think it’s not modern and that it doesn’t work.’ But when I took down Chael everyone was excited and I said, ‘Look! This is what I was trying to teach you!’ I just did it automatically. It was like street self-defense that I worked into the fight. People forget and think there’s no value to the original jiu-jitsu, but there is.” What do you think of sport jiu-jitsu? “It’s a phase,” Demian says, “I remember when stalling was big in the 90’s. Guys would get only one advantage or so in a fight, then in the 2000’s they started on subs. Today it’s a mix. I see a lot of subs in the black belt divisions. Some

Wow, stalling was “big?” That had to suck.

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fights are very even. What I think would be better in jiujitsu, and for the people in the stands, is to simplify the rules. I like ADCC rules. They’re easy to understand. New sweeps are a big deal today. Then it becomes a big deal to decide if the sweep earns points or not. But it’s so simple. Jiu-jitsu was made for vale tudo for MMA. Why do you sweep a guy? You want to be on top. It doesn’t matter how you do it, whether you do it technically or you turn the guy over. If you were on the bottom and you get on top, you get two points like in the ADCC. And the difference between takedowns? If you fall in the guard in MMA… if you fall on the side it’s much better than falling in the guard. So, in ADCC rules, a takedown is worth two if you fall in guard and four if you fall to the side, also because you can’t get points for passing the guard if you fall to the side. Jiu-jitsu is based on vale tudo in MMA, so keep this line of thinking. The ADCC’s way of thinking is so natural to me.” How did you get your black belt so fast? “I got my black belt from Fabio Gurgel,” Demian says, “He’s tough about giving

belts. I got mine in four years and seven months, but from the beginning, I knew what I wanted to be and what I was doing there. I was training and competing a lot. I started winning a lot of championships. I’m sure it was my work ethic. I see myself as a guy with a tough work ethic much more than a guy with talent. I do have talents for wrestling and takedowns without the gi, but the main thing, when I think about myself, is that I’m a hard worker.” How often do you roll? “Almost every day at the Demian Maia Jiu-Jitsu Academy in Sao Paulo,” Demian says, “Every day there’s something new to learn. I invent some new positions still…you never stop growing. It’s impossible to learn everything. Just like you can’t read all the books in the world. Jiu-jitsu is like the ocean. It’s endless. Even the good black belts have something new to learn.” With Jiu-Jitsu getting more popular and paying a bit more, would you consider doing a superfight? “Yes of course!” Demian beams, “I can’t right now because of my focus on the UFC, but I think it would be nice. Gi or no gi, I don’t care, but I would prefer no gi because of how I train today. I was asked if I would fight Nick Diaz at the Jiu-Jitsu Expo, and I was asked to fight Jake Shields in a superfight a couple years ago. I would have to take at least a month to prepare for one, but I’m fighting for the (UFC) belt at 170 now, so that’s my focus.

One of your fans, and a Jiu-Jitsu Magazine reader, wanted to ask you a question about jiu-jitsu:

MARK FIGULA: I’ve been doing BJJ for eight years and have often felt the frustration of seeing other guys just pick it up more quickly than me. Is there any advice you can give to the student who doesn’t take to it naturally and feels they are struggling to get what other students seem to pick up with ease? “Jiu-Jitsu is about you,” Demian replies, “You can’t compare yourself to other guys. Maybe in competition it’s good to do that and develop yourself that way, but with jiu-jitsu, to pick it up, you just need to love it and train in it. Everyone will pick it up in his or her own time. You cannot be depressed if it takes you longer. Everyone’s different. Some people go slower and pick up speed, and sometimes people go fast and then slow down. If you look at other people too much, you will lose the focus on you. You could save this energy to focus on you and your stuff. Then you will be faster!”

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SQUATS The King of Exercises words: BILL THOMAS

& AARON BLAKE

OR GAINING STRENGTH AND POWER, AND FOR INCREASING LEAN MUSCLE MASS, THE HEAVY SQUAT IS KING. There is literally nothing you can do that will give you the same gains as the time you invest in properly squatting heavy loads. There are well documented examples of athletes making enormous gains in strength, and packing on pounds of muscle, some up to 29lbs in a single month, and others gaining 100lbs over a couple of years. And this is long before the availability of modern supplementation or performance enhancing drugs. As a jiu-jitsu athlete, you probably aren’t interested in gaining 100lbs of muscle, but you would love to have more power and a stronger core while not having to sacrifice hours on the mat for hours in the gym. You’d also like to look better with your shirt off. Yes, that’s right, the squat will add size and definition to your chest and arms, too because it activates muscle growth throughout your body, not just in your legs. The squat needs to be part of your regular training program, especially if you don’t have a lot of extra time to hang out in the gym.

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If you don’t hate squats then you’re not doing them right.

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SQUAT HISTORY The classic barbell back squat was introduced to Americans in the 1920s by German immigrant Milo Steinborn. He used a flat-footed style that allowed the use of much heavier weights than the American style of the time, which was performed up on the toes. Milo also had a unique method of squatting with no rack. He would take a 550lb barbell, lift it up so it was standing on one end, then lower it down onto his shoulders, center and balance it, and then squat. He took the bar down the same way. Milo was still squatting 400lbs late into his seventies, and he lifted into his eighties. Steinborn was physically strong, but perhaps even stronger mentally. He owned a pocket watch for many years that was engraved “H. Milo Steinborn, 3-14-1893. Expected departure: 1989.” He died at 95 years old in 1989. Milo influenced a whole generation of bodybuilders and strongmen, including Mark Berry, who was the editor of Strength Magazine, and the coach of the 1932 and 1936 US Olympic weight lifting teams. Berry implemented training regimes inspired by Milo and refined them through testing and measuring results, both on himself and his students. He ushered in the use of the squat rack, which brought a much needed level of safety to his team, who were regularly working with weights in the 300lb – 500lb range.

There’s nothing funny to say about squating... or is there?

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The core exercise in Berry’s programs was the barbell back squat. His writing in Strength Magazine, combined with the amazing results of his athletes and the people who followed his formula, built the foundation for the idea of the squat as the king of exercises. The athletes who were following programs developed by Berry and some of his students were not just getting stronger in squats, but they were getting stronger in everything. They were adding on pounds of muscle throughout their core, including their chests and arms. One of Berry’s students was a famous power lifter named J. C. Hise, who took up a program of “Heavy breathing squats + wholesome food + milk + rest” and gained

Lifting and

HORMONAL

RESPONSE over 29lbs of muscle during a single month. Hise trained outside with a rack improvised between his tool shed and a tree in the yard, proving that expensive or fancy equipment isn’t required to get great results with squats. J.C. developed a system of breathing squats that required at least three deep breaths in between each repetition. Starting with Steinborn, Berry, and Hise in the 1930s, and continuing throughout the 1970s, it was understood that no matter what your specific sports goals were, if you wanted to be stronger you needed to squat. And heavy breathing squats were the single most efficient and effective way to gain strength and size in the gym. Since then, many athletes have lost sight of this simple truth in an increasingly confusing sea of products, programs, and promoters. But with all the advances in science, training, and nutrition, there still isn’t anything that comes close to the benefits you’ll get from heavy squats. So, let’s get busy.

Studies have shown that resistance training has the capacity to increase your production of testosterone, growth hormone, and insulin-like growth factor (IGF-1). It can also reduce your production of the stress hormone cortisol. The biggest release of these critical hormones happens after intense lifts of moderate repetitions that engage large groups of muscle fibers. Hitting the gym for a few dumbbell curls isn’t going to give your system the shock it needs to dump out those hormones and stimulate muscle growth. And even if you’re not looking to get bigger, nothing will help your recovery time from intense jiu-jitsu training as much as a nice boost of T and HGH. WWW.JAPPL.ORG/ CONTENT/87/3/982.FULL WWW.NCBI.NLM.NIH.GOV/ PUBMED/15831061

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SQUATTING

Form for the squat is absolutely critical, and often abused. This is one place not to cheat as you’ll be setting yourself up for injury if you don’t practice strict form when squatting heavy.

HEAD: Chin up, eyes locked on target approximately head level

Ideally, you’ll squat inside a rack with safety chains or bars that will catch the weight and not let it land on top of you in the event of a failed rep or bailout. If you don’t have a rack that can catch the weight, then never squat without a couple of spotters on each end of the bar.

Set your bar in the rack at a height about even with the middle of your chest and load it. Take a grip just slightly wider than shoulder width apart and put your neck under the center of the bar.

As you step under the bar with both feet wider than shoulder width apart, lift your chin up and rotate your elbows forward and in towards your chest while you drive your chest out. The bar should now be resting on the shelf just below the base of your neck that you created with your posture. Take a deep breath and push it into your belly, lock the tension into your upper body, and drive the bar up and out of the rack, pushing against your heels on the floor. Take one step backwards (two max) and recheck your posture.

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CHEST: Full and pushed out

MENTAL POSTURE CHECK LIST – PERFORM BEFORE EACH REP:

You’ll want a pair of flat-bottomed shoes for squatting, something like a Converse All-Star or wrestling shoe works great. You can also lift in bare feet, just be careful when moving around plates. Olympic lifters have specialized shoes with a heel, but for this program you don’t need those. Power lifters use lifting belts, but they will interfere with your breathing so train without a belt if you can.

BELLY: Tight and full (pushed out, not in), filled with air from deep breaths

KNEES: In line with hips and feet, ready to track straight

FEET: Proper width apart (slightly wider to much wider than shoulder width), angled out 10-30 degrees

“Get in my belly!”

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ENTIRE UPPER BODY : Tight with tension, will stay tight during entire lift

ELBOWS: Tucked under bar, driving forward and in towards chest

HIPS: Tight, facing forward, level

GLUTES: Tight, ready to load

Once you’ve finished your mental checklist, take at least 3 deep breaths, taking in as much air as you can, and then driving the breath all the way down into your belly. Breathe in through your nose and out through your mouth. On your final breath, take it in and hold it as you begin your descent. As you start your ascent at the bottom of the squat, you’ll expel that final breath through your mouth using it to help drive your lift back to the top.

of the foot. The heels of your feet should never come off the ground, and you should not feel any weight or pressure on the inside edge of your foot. Your knees should track a straight line even with the angle of your foot; they should not wobble or track in or out during the lift. Continue down until your thighs are below parallel with the floor.

As you begin your descent, it’s very important that your upper body stays locked in position with your eyes tracking your target. If you find that you can’t keep your upper body locked, practice with lower weights until you can master the form before moving up in weight. As you descend, your glutes go down and slightly backwards – there is no need to make a huge exaggerated movement back; they will track properly as long as you keep the upper body in tension and don’t let the weight shift forward. The weight in your feet should be on your heels, with a slight amount on the outside edge

“BOTTOM” REVERSE Now, simultaneously drive with your heels directly up through the bar as you forcefully expel the air from your belly out through your mouth. Take at least three more deep breaths, more if

needed. Repeat the mental posture checklist, and repeat the squat motion.

Jim Rome loves to squat - Rack ‘em!

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OLD SCHOOL PROGRAM The classic old school program is a single set of 20 ‘breathing’ squats. HERE’S HOW IT WORKS: To start, select a working weight of 75% of your bodyweight. It’s better to start too light than too heavy, as we’ll be adding weight every time you lift and your form is more important than the amount you lift. Take 60% of your working weight and put that on the bar for 2 sets of warm ups. If you don’t have the exact plates you need, just get as close as you can. For example, if you weigh 180lbs, your working weight will be 135lbs (180 x .75) and your warm up weight will be 85lbs (135 x .60 rounded to fit available plates). You’ll do 2 sets of 10 squats at the warm up weight, and then 1 set of 20 reps at your working weight. After you’ve finished your squats, you’ll do 1 light set of 20 pullovers using a 15lb – 20lb dumbbell or plate.

That’s basically it. You’ll repeat this workout 2 times each week with at least 3 days in between lifts for recovery. Each workout you’ll add 10lbs to your squat working weight. If you miss your reps, you’ll need to repeat the same workout the next time, at the same weight, until you hit all 20 reps and then you’ll move up again. Run this

(YOUR WEIGHT X 0.75) WORKING WEIGHT

program for 8 weeks with the goal of hitting your body weight for a working weight. At 180lbs and 20 reps that’s an estimated 1 rep max of 382lbs, which would make you an absolute beast.

(WORKING WEIGHT X 0.60) WARM-UP WEIGHT

RANGE OF MOTION FOR SQUATS

It’s not unusual for you to need to work on your range of motion before you can do a proper squat. Most people are restricted in either their hips or their ankles. It’s a great idea to determine your mobility and range of motion before you get yourself trapped underneath a fully loaded bar. Here’s a quick test: take an empty bar (even a broomstick will work for this) and stand facing the wall about a foot away. Press the bar up over your head. Now, with your feet at squatting width apart, slowly do a squat down to below parallel and back up. If you mashed your face into the wall or fell on your ass, you failed the mobility test – best to fix that now.

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Added squats to my routine just yesterday, that’s why I can’t walk today!

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STRENGTH&CONDITION There is a myth that squats are bad for the knees. This is only true if you use bad technique – specifically, not going low enough in your squats. While it might be counter intuitive, partial squats place a huge stress on the knee and create imbalance between the quads and glutes. A full deep squat equalizes the forces on the knee and will help you avoid knee pain and injury. A simple method for improving overall hip and ankle flexibility and range of motion is called the “pry in.” Find something you can hold onto (a column or pole in the basement works great for this) and simply work yourself down into a deep, butt on the ground squatting position. Once you’re down, really move around and loosen up the hips and ankles. Do this simple exercise for 2-3 minutes a few times a day. It’s great for keeping loose and will pay off on the mat and under the squat rack. There is a lot of debate about the proper width for your feet during a heavy squat. Power lifters take an extremely wide stance to limit the range of motion of the weight. On the other hand, if your feet are too close together, you won’t properly engage all the muscle groups to help with the lift. The answer is somewhere in between an extremely wide and a shoulder width position. Both the proper width of your feet, and the angle out of your feet are unique to your body and you’ll need to experiment to find the most comfortable and stable position. In a future article we’ll explore some great squat alternatives for guys with bad backs or limited range of motion, without access to squat racks, and people more interested in improving flexibility and range of motion than overall strength.

AUTHORS

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BILL THOMAS

AARON BLAKE

Bill is the founder of the sports nutrition company Q5 Labs. He has been grappling and coaching for over 30 years and is currently a purple belt in Brazilian Jiu-Jitsu.

Aaron holds a Master’s Degree in Sports & Performance Psychology and is a certified Performance Enhancement Specialist, Corrective Exercise Specialist, and Certified Personal Trainer through the National Academy of Sports Medicine. He is a black belt in Brazilian Jiu-Jitsu.

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Was this a good article? Should week keep these guys on the island? We think so!

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SPECIALFEATURE:::::::::::

2013 ALL AMERICAS’

JIU JITSU

TOURNAMENT

HE NORTH AMERICAN BRAZILIAN JIU JITSU FEDERATION KICKED OFF THE NEW YEAR’S COMPETITION SEASON ON JANUARY 26TH AND 27TH WHEN THEY OPENED THE DOORS TO THE THOMAS G. Laking gym at Los Angeles Southwest College to commence The 2013 All Americas’ Tournament. With close to one thousand competitors in both Gi and No Gi there was no room for error and the tournament ran smooth and on time as usual. There were competitors from all over the world representing their home countries of Australia, Tahiti, Canada, Brazil, France, and Mexico. The kids and juvenile competitions were exciting yet the mats got intense as soon as black belts Marco Machado, Renan Franca, Briston Lowry, Joao Silva, Lance Glynn, Harold Lucambio, Ryan Clark, Ranson Shepard, Kahlil Moreland, and many others took the mats to display their finest skills.

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We’re proud to be a sponsor of the NABJJF.

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CONGRATULATIONS TO THE TEAMS THAT TOOK HOME TROPHIES: ADULT GI TEAM RESULTS 1 2 3 4 5

Aloisio Silva BJJ C-Quence Jiu Jitsu Camarillo Jiu Jitsu Brazilian Top Team Street Sports

KIDS GI TEAM RESULTS 1 Art of Jiu Jitsu Mendes Bros 2 Camarillo Jiu Jitsu 3 The Lockdown MMA

ADULT NOGI TEAM RESULTS 1 2 3 4 5

Aloisio Silva BJJ Brazilian Top Team Check Mat BJJ Elite Training Center Gracie Barra America

KIDS NOGI TEAM RESULTS 1 Aloisio Silva BJJ 2 Check Mat BJJ 3 Nonoâ&#x20AC;&#x2122;s MMA

The event was a huge success and the NABJJF has its 2013 tournament year planned and are making their way to Arizona, Georgia, Texas, New Jersey, and Florida make sure to check them out at www.NABJJF.com for further details and to Be A Part of Greatness! Some excellent competition from the kids and adults.

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JJMSUCCESS:::::::::::::::::

DON’T MESS WITH

THIS MOTHER! words: STAFF

SK THE AVERAGE MOTHER OF TWO WHAT ONE THING SHE WOULD LIKE TO IMPROVE ABOUT HERSELF, AND THERE’S A PRETTY GOOD CHANCE HER WEIGHT OR HER FIGURE ARE PRETTY HIGH ON THE LIST. Well, 32-year old Sara Fearon of Modesto, California did just that, and she learned how to kick-ass as well, and is now a jiu-jitsu brown belt!

HOW DID YOU DISCOVER JIUJITSU? I was introduced to jiu-jitsu for self-defense. I fell in love with it and here I am 10 years later :)

HOW OFTEN DO YOU TRAIN? I train 4-6 times a week both Gi and No-Gi.

WHAT ELSE DO YOU DO FOR PHYSICAL FITNESS? When I was working on losing weight I did jiu-jitsu 6-7 days a week, 1 hour elliptical or swam 3-4 times a week.

HAVE YOU CHANGED YOUR DIET AND HOW? When I initially started my weight loss I eliminated carbs. I ate quite a bit of fresh fruit, fresh/steamed vegetables, boneless/skinless chicken breast, and turkey. I would sauté spinach, mushrooms, and tomatoes with crumbled feta as a side dish most nights. After I met my goal, I just monitor

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my eating and still have splurge days.

WHAT’S BEEN THE BIGGEST CHALLENGE SO FAR? I completely changed my BEFORE lifestyle. I was partying too much, eating the wrong foods, and not focusing on my health. I basically flipped a switch and dove into this healthy lifestyle and I haven’t looked back. It was a tough transition, AFTER and I had to retrain myself to think healthy before making food choices.

WHAT’S THE BEST THING ABOUT THE LIFE CHANGE? I not only lost over 60lbs, but I am in the best physical shape I’ve been in since high school.

This change has also helped me mentally. I am more secure with who I am and more confident.

WHAT ADVICE WOULD YOU GIVE TO SOMEONE LOOKING TO MAKE THE SAME TYPE OF CHANGE YOU’VE MADE?

QUICK STATS AGE: 32

HEIGHT: 5’6” STARTING WEIGHT: 205 - had 2 kids :) CURRENT WEIGHT: 143 BELT RANK: brown HOME TOWN: Modesto, California HOME SCHOOL: Guerrilla Jiu Jitsu - Ultimate Athlete INSTRUCTOR: Dave Camarillo

The hardest part is getting into the habit. You’ve got to stay motivated. I had to focus on small goals first. I also signed up for a tournament knowing I had to make weight, which helped me stay on point. I find jiu-jitsu is ever evolving and you are always learning new things, which enhances your mental abilities as well. Jiu-jitsu for life!

“Won’t you smile a while for me... Sara”

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