14 May 2013

PAN AMS 2013 – THE WORLD’S BEST THROW DOWN! Pg 94 KNO W

LEG DRAG

DRILLS

Y O U R

R O L L

ABSOLUTE PERFECTION Making Double Gold Look Easy

with Andre START EATING LIKE A PRO

Marcus Almeida Buchecha

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TIPS FOR YOUR FIRST TOURNAMENT

HIT THE ROAD How Running Fits into Your Jiu-Jitsu

BREAK DOWN:

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MAY 2013 / ISSUE 14 JIUJITSUMAG.COM

GLrtEs THE TwRithISAeaN n Robe

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CONTENTS MAY 2013 / ISSUE 14

94

REGULARS 08 EDITORIAL Jiu-jitsu for good

104 MEDIC Test yourself 114 SUCCESS The icing on the cake

10 CHECK-IN What’s news?

TECHNIQUES

20 GRUB Eating right

32

DRILL IT Leg Drag Drills

26 SUPPLEMENTS Something for every system

48

COVER FEATURE Sweeps With Buchecha

38

79

BREAK DOWN Leg Triangles

WHO IS? Scott Nelson

ON THE COVER: Buchecha COVER PHOTO: Jason Boulanger

66 GEAR The latest samurai?

CONDITION

68 SPOTLIGHT Dermaine Gutierrez

110 STRENGTH AND CONDITION Running

FEATURES 42 TIPS 10 Tips for your First Tournament

70 EXCLUSIVE Inside ORIGIN’s Mountain Retreat 88 FEATURE Jiu-Jitsu Social Programs in Brazil 94 EVENT 2013 IBJJF Pan-Ams

26 SUPPLIMENTS ALL SYSTEMS GO!

TOURNAMENT 42 FIRST Eat your veggies if you want to win

IS? 38 WHO The one on the right

WORK FOR BJJ 110 ROAD What type of road work works for BJJ

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IBJJF THE POWER OF JIU-JITSU PAN AMS

SOCIAL PROJECTS

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PanAms inset photo on the cover is by Kristen Mendes.

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79

ABSOLUTE PERFECTION Making Double Gold Look Easy Marcus Almeida Buchecha

: N W O D K A E R B

E L G N A I R T E TH with Sean Roberts

70

MADE IN THE USA! EXCLUSIVE ORIGIN FACTORY TOUR We’re going in.

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

A Lot of Good

JIU-JITSU DOES

I

F YOU’VE PICKED UP THIS MAGAZINE AND GOTTEN THIS FAR, THERE’S A FAIR CHANCE THAT YOU HAVE FIRSTHAND EXPERIENCE WITH JIU-JITSU TO SOME DEGREE. For those with an open mind and the right attitude, jiu-jitsu can be more than a martial art, sport, or athletic endeavor – but – it can be a positive and life-changing experience. I can speak to that last example firsthand. Jiu-jitsu has changed my life for the positive in so many ways I can’t begin to explain. Many of us have experienced so much improved health, and increased energy and confidence thanks to jiu-jitsu, we feel that it’s a debt we owe to our fellow mankind to spread the word and encourage more of our brothers and sisters to enrich their lives with jiu-jitsu. In this issue, our man down in Brazil, Hywel Teague, writes of four worthwhile charity efforts and the people behind them. Each with the goal of spreading jiu-jitsu and all that it brings to some of the poorest favelas in all of Brazil. These amazing people know how jiu-jitsu can give these kids so many positive life values that will help them grow beyond their circumstances now and in the future.

In addition to spreading jiu-jitsu and its benefits, the gentle art also seems to bring out the best in many. Just last month we shared with you the Heavenly Foot lock collaboration between Tatami Fightwear, 93 Brand, BJJHQ,, and Meerkatsu. The shirt was a huge success, selling out on BJJHQ within hours, and raising thousands of dollars for two excellent charities involved in raising awareness and providing support to the survivors of rape: RAINN and Rape Crisis.

Another perfect example of the jiu-jitsu community doing good is Tap Out Cancer, a 501(c) (3) nonprofit that uses jiu-jitsu to raise awareness and funds for cancer fighting organizations.

They do this by hosting fundraising tournaments, direct donations, merchandise sales, and sponsorships. In 2012, Tap Out Cancer raised over $21,000 for the Leukemia & Lymphoma Society. This year they’re hoping to raise $100,000. These efforts are just a few examples of how jiu-jitsu creates positive benefits beyond the obvious.

I’m so happy to be able to share my love of jiu-jitsu with so many of you, month after month. If you’ve got a story for our readers like any of the above I’ve shared with you, please feel free to let me know. I’ll help share your efforts on our Facebook page and through the magazine so we can keep this positive cycle going and help to touch many more lives for the better.

Thank You for Reading,

MIKE VELEZ

EDITOR & PUBLISHER MIKEV@JIUJITSUMAG.COM

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EDITORIAL STAFF EDITOR & PUBLISHER Mike Velez ASSOCIATE EDITOR Deb Blyth CONTRIBUTING AUTHORS Seymour Yang, Jeremy Reid, Lucas Dyer, Dr. John Park, Dan Faggella, Kenny Johnson, 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

Jiu-jitsu for good.

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WHO SAYS YOU CAN’T LEARN FROM A DUMMY? Can’t make it to class? Forgot to wash your gi and nobody wants to roll with you? No worries!

You just need a grappling dummy. Check out this new one we just got from the folks at Ring To Cage. It’s a 6-foot tall adult dummy made of heavy-duty nylon. It comes pre-filled and weighs between 70 and 75 lbs. The arms use an elastic cord to help keep their shape closed. The dummy is perfect for practicing certain positions and techniques when you don’t have someone else to

roll with. It’s valuable for things like working side mount, leg locks, passes, turtle, mount, and other positions. The knees can be bent to maintain position to a certain degree. Ring To Cage also offers a kid-sized version that’s 4 1/2 feet tall and weighs between 30 and 35 lbs. The adult version sells for $449.95 and the kids is $349.95. Prices include free ground shipping.

We’ve got ours, and we’re going to throw a gi on it, so look for a full review next month!

WWW.RINGTOCAGE.COM

YOU’RE GONNA GET THE BELT

WHO DOESN’T?

Hearing your parents say that when you were a kid has a whole different meaning than hearing it from your instructor! But if you’re not sure how the graduation process goes, the IBJJF has made this cool poster that takes all the confusion out of the belting process in jiu-jitsu. It’s available for download at their website, so any school can print and display in their academy.

WWW.IBJJF.ORG/GRADUATION.HTM

Express your love for jiujitsu with one of these cool new shirts from Fuji.

These new T’s tell the world that you love BJJ and feature the Japanese kanji for “love.” You judoka can even get one with “I Love Judo” if that’s your thing. Quit denying it and express your true feelings today.

WWW.FUJISPORTS.COM

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This is the side bar quote thingy. Text can go here.

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JIU-JITSU ILLUMINATE? Last month we told you about the new Gi and No Gi promotion being launched: FIVE GI.NOGI GRAPPLING. Well, these guys mean business. The Monday after the Pan Ams, Dayan Henson, CEO of FIVE gathered a number of influential and respected figures in the sport to host the first ever Competition Committee Meeting.

“We felt the best way to approach building a new grappling circuit was to first sit down and listen to what the athletes, coaches, parents, media, and brands want to see,” said Henson.

To that end, in attendance were experienced fighters like Andre Galvao, Rafael Lovato Jr., Xande Ribeiro, Gui Mendes, Rodrigo Comprido Medeiros, Augusto Tanquinho Mendes, Mackenzie Dern, Henry Akins, Jason Manley, and Shawn Williams. Other notables in attendance were Bear Quitugua of Shoyoroll, Jake McKee from Budo Videos, David Karchmer, Robert

That’s a good looking crowd!

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Schirmer, Rohit Seth, and others. Although no Gracie’s were in the initial discussion, the committee will evolve. We wouldn’t be surprised to see Gracie family members involved in future discussions.

The committee was gathered at the Roosevelt Hotel in Hollywood, California to discuss the current rules being used throughout jiu-jitsu and nogi grappling. The discussion covered the spectrum on refereeing, points allocation, advantages, even the possible use of instant replay. The meeting served as an open arena for everyone to discuss the pros and cons of each topic brought to the floor. Some of the discussions did get a little heated, with differing opinions being expressed, but it was all for the greater good and a mutual love for jiu-jitsu. Paul Paterson, FIVE President said the following, “We realize the community is highly sensitive to change, but

CEO Dayan Henson welcomes the committe to start the process.

there is a growing sentiment that improvements are needed to help evolve the competition culture and promote the amazing athletes who have chosen the sport of grappling.” To that statement, FIVE has the desire to grow the sport of grappling and expose it to the greater audience just as skateboarding and surfing have evolved to the point they are now visible beyond the core enthusiast, without sacrificing its core values.

The first FIVE event will be held on June 29th in Toronto, Canada. A complete 2013 events schedule will be released soon.

WWW.FIVEGRAPPLING.COM

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ROLLING AROUND THE COUNTRY TEXAS BIGGY

The American Grappling Federation put on their first tournament of the year and the second of the TXMMA tournament season with the 2013 AGF Winter Classic held in Burleson, TX. The event was anchored by a $1,000 three-man team challenge featuring six of the top teams in the area doing battle in a ‘best out of three’ format under AGF No-GI grappling rules.

In the end, the team from Matt Larson’s Combat Fitness (Jarrod Clontz, Nick Shafer, and Colton Smith) won 2-1 in the final with Nick Shafer edging out Genesis BJJ’s Manoj Mathew in the final match of the competition. MCLF wins the cash prize and all three teams are now eligible for the $3,000 team challenge series culmination to take place in Dallas at AGF’s Southern Regionals in July. In the team competition, many competitors did well, with BQuick Jiu-Jitsu and Fitness Fight Factory shining in the Kids divisions, while Genesis Jiu-Jitsu and BQuick JiuJitsu took honors in the adult brackets. WWW.AMERICANGRAPPLINGFEDERATION.COM

TEAM CHALLENGE RESULTS

1st Place ($1,000 cash) – Matt Larson’s Combat Fitness (Jarrod Clontz, Nick Shafer, and Colton Smith) 2nd Place (Wartribe Fight Gear Gi’s) – Genesis Jiu Jitsu (Mark Delarosa, Kyle Raemisch, and Manoj Mathew) 3rd Place ($50 Wartribe Fight Gear Voucher) – North Texas MMA (Chris Hoddy, Chad Reynolds, Matt Learey)

KIDS GI

1st Place – BQuick Jiu Jitsu (84 points) 2nd Place – Fitness Fight Factory (70) 3rd Place – RCJ Machado (41) (Win via tiebreaker)

KIDS NO GI

1st Place – Fitness Fight Factory (75 points) 2nd Place – Enlightened Warriors (57) 3rd Place – Next Generation (50)

ADULT GI

1st Place – Genesis Jiu Jitsu (106 points) 2nd Place – Travis Lutter BJJ (62) 3rd Place – Elite MMA and Fitness (45)

ADULT NO GI

1st Place – BQuick Jiu Jitsu (75 points) 2nd Place – Travis Lutter BJJ (60) 3rd Place – RCJ Machado (54)

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FACEBOOK What’s been the hardest lesson in jiu-jitsu you’ve learned so far?

BENNETT LANG When you hear pop - you should of tapped.

NERY JUNIOR Butt down, head up!

JOHN ABNEY Don’t hold your breath.

ERIC MITCHELL Take it slow when coming back from an injury. Too much, too soon and you are back to square one in your recovery.

ANTHONY AARON CIMARUSTI Conserving energy and not panicking when you feel like you’re out of options.

EDGAR FRANCISCO ESCALANTE Never underestimate anyone, especially the ladies.

BRIAN JENNINGS Lack of strength, conditioning, and nutrition can tap you just as fast as technique.

Take care of your body all the time, not just the weeks before competition.

ROBERT RAMIREZ JR. Not to muscle in scrambles.

To apply technique and position control. Patience FAIRWIND TRUSCOTT Don’t let your ego get in the way.

AGF photos by Mike Calimbas

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CALIFORNIA DREAMING

The United Grappling Federation pulled off another successful event with their 2013 California State Grappling Championship this past February.

WWW.UNITEDGRAPPLINGFEDERATION.COM

SUBMISSION GRAPPLING TEAM CHAMPIONS:

1st - Napa BJJ 2nd - Folsom MMA 3rd - FTCC

“GREAT TOURNAMENT, RAN VERY SMOOTH AND ON POINT! LOVED IT!” - DAVID GAXIOLA

OVERALL TEAM CHAMPIONS:

Gracie Fighter

JIU JITSU TEAM CHAMPIONS:

1st - Gracie Fighter 2nd - Waza Brazilian Jiu Jitsu 3rd - Yemaso BJJ

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WE’RE MULTIPLATFORM!

Jesus Garcia of Napa BJJ fought his way through a tough, seven-man, Expert Adult Absolute division to become Champion and took home the Championship Belt. Richard Martinez of 10th Planet Vista took 2nd Place, and Brett Butler from Undisputed Boxing Gym took 3rd Place.

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Want to save the planet? Don’t like the dead-tree edition of JJM, and would rather get it on your tablet? Well, we’re no longer just Apple snobs. The Jiu-Jitsu Mag App is now available for Android Tablets on the Google Play Store, and for the Kindle Fire on Amazon. You can download the App on any of these devices and purchase single copies or subscriptions. We’re working on the iPhone App also and will have that one available soon. Visit our website to download.

WWW.JIUJITSUMAG.COM

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BREAK TIME SOME REST KNEE’ED

Hey, my name is Kristen Drosche and I have been doing BJJ for about 6 months.

I was competing in the local NAGA tournament in March, and during my first match, I went for a sweep and my opponent jumped on my hip. My right knee buckled immediately. I’m currently awaiting my surgery to have my ACL reconstructed and my meniscus stitched back down.

My MCL is torn, but thank goodness I don’t have to worry about that being repaired. My ortho said it should heal on its own. Bummed about missing out on training.

SERIOUS BUSINESS I am a long time judo competitor and coach with an admitted weakness for groundwork. I joined an old friend at a jiu-jitsu school in 2009 and attempted to correct this problem with the help of Professor Christian Uflacker.

After about 6 months of training I started taking private lessons with another student, who was taller and presented a challenge when passing his guard. I was making a lot of progress, losing weight and feeling comfortable on the ground for the first time in many years. During a private lesson my training partner was attempting an arm bar, which I baited him with so I could stack and release my arm. At this time, he swung his left foot around my head trying to secure a triangle since I was now kneeling. That’s when the injury happened, actually a heel strike, I was unconscious for a minute.

I came to and shook it off, then

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continue to train BJJ, since just four weeks after the stroke. I have had several setbacks in the last three years, but have been going to class regularly this year.

I also remain active in Judo by teaching a class every week to students at Uflacker Academy.

I am thankful for the support of my fellow students, the instructors, and the help of Professor Christian Uflacker.

I also feel that the injury was a rare occurrence and always project the positive side of BJJ.

continued with the lesson. I had headaches for the next several weeks, but didn’t pay much attention and thought it was just due to overtraining.

On March 14, 2010, I woke up paralyzed on my right side and had vertigo. I went to the hospital where I underwent several tests and was diagnosed with a left side vertebral artery

dissection, which caused a stroke. I remained in the hospital for four days, where I learned to walk again and climb stairs. One week after the stroke, I went to the gym and ran one mile on the treadmill, determined not to let the stroke beat me. Even though my right side remains numb from the waist up and I can no longer feel hot or cold, wet or dry, I

Thanks, JIM MCGOVERN Jim, that’s a scary story. Very sorry to hear that happened to you. You’re correct, blows to the head or neck like that are very uncommon in jiu-jitsu. Very glad to see that your recovery is progressing and happy to see that you’re continuing your journey in jiu-jitsu.

MIKE

We wish Jim and Kristen a full recovery.

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HOW TO

EAT! Dietary Best Practices for Jiu-Jitsu Fighters

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

BURNING CALORIES… I’D RATHER EAT LEFT HANDED

M

YTH BUSTERS IS A GREAT SHOW AND THIS MONTH WE ARE GOING TO DEBUNK A FEW NUTRITION MYTHS OURSELVES IN ORDER TO GET TO THE BOTTOM OF WHAT TRULY ARE THE BEST EATING PRACTICES. There are many reasons why people want to eat healthier.

Some want to lose weight, and by lose weight they mean lose fat. Others want to get big, and by get big they mean gain muscle. For others, it’s for performance reasons, personal growth or even for health benefits. Ponder this: if you are right handed, have you ever tried eating with your left, or vice versa, just to burn a few more calories? Have you ever considered drinking only cold water because it burns more calories? Do you consume a lot of celery because the body burns more calories digesting it then what celery has in it? Do you order a Big Mac, but then opt for the diet Coke because you’re “counting calories?”

If you answered, “Yes” to any of these questions, then hold on to your Gi because today’s practice isn’t going to be about positioning before submission. You must first learn to get the most out of your nutritional regime by capitalizing on the best eating practices that exist today.

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Myth Busters for your gut.

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WHAT ARE THE BEST EATING PRACTICES? Over the years working with many different clients, the one thing for certain that comes out when asked, “What are the best eating tricks, tips, and practices to eating healthier?” is that no two people are the same. The simple answer is this: settle on an eating plan that keeps you satisfied and full, so you’re less likely to binge due to hunger.

However, there are several enablers that will help you get on track to a healthy lifestyle.

Growing up like many of you, we learned that all we needed were three big meals a day and this seemed to be ok. But as we grow up, our lifestyles change, as should our

eating habits. So, aim to eat at least five to six meals a day.

Two or three meals simply aren’t enough. If your muscles don’t get the calories they need, how are they going to keep going?

By CANNIBALIZING muscle tissue, that’s how! This is the same muscle tissue you spent hours training to get. Another good eating practice is to never skip meals. When you skip a meal, or under eat, your body starts to crave sugar and bad fats because your blood sugar levels drop. This usually leads to over eating at the next meal in order to compensate.

When doing this, the fat building enzymes in your body are kept more numerous in order to turn the excess food

into body fat. Overeating is a leading cause of obesity and furthermore, does nothing to improve your jiu-jitsu game.

Since most of us are ALWAYS late and in a hurry, eating on the go is now the norm. Fast foods are a quick fix, or so it seems. They are just that, fast.

When eating fast you miss out on the taste of the food. If you slow down and double the time it normally takes you to eat you will enjoy the taste, textures, and flavors a little more. This will allow you to choose more natural and healthier foods.

The reason is because most factories produce foods to taste great for the first few bites.

After that the food begins to taste flavorless and you will feel an urge to eat another cookie or potato chip after just a few chews, “once you pop you can’t stop.” If you slow down and chew thoroughly, these heavily processed foods will taste pretty disgusting. Natural foods, on the other hand, stay interesting as you chew them. A strawberry starts out with a burst of juice, but then

stays interesting as you chew.

Oranges, nuts and vegetables are the same. When you slow down you will notice that you’re full and don’t need that extra bite. The speed at which you eat is actually a complex concept that combines the number of times you chew, the time you spend eating, the look of the food on the plate, as well as the actual amount of food you eat.

When chewing slower you will feel fuller while eating less.

Strawberries can help keep you satisfied throughout the day.

BEST TIMES TO EAT AND WHY? One of the most overlooked times to eat food or drink water is as soon as you wake up. Everyone has heard that breakfast is the most important meal of the day. However, many studies have shown that most people spend a majority of their time and efforts on dinner, leaving breakfast as a “grab and go” meal. Try eating food and drinking water within 30 to 45 minutes of waking up. After a night of sleeping, assuming you slept six to eight hours, your body has gone the longest throughout the day without any food. Metaphorically speaking, your fuel light is on and you need to fill up.

During sleep your body is using up any remaining glycogen stores and will go into

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what is called “survival mode” and it will start to store body fat needed for energy.

This happens automatically after a period of time without food, your body thinks it’s starving and therefore, it stores fat. Once you wake up and start moving around, more energy is needed to get you going. If you do not fuel your body, survival mode will stay in effect which will continue to tell your body to conserve energy, and will result in your metabolism slowing down.

The foods you want to eat for breakfast will depend primarily on what you’re about to do. A good rule of thumb is if you are going to be sitting behind a desk all day, don’t overload on carbohydrates. Try to

have a good mix of protein so your body will have the amino acids it needs, and add in some fruits and vegetables. If you’re going to be active and heading to train BJJ, add a serving of carbohydrates into the mix with a nice healthy fat source that will keep your blood sugar level up and give you slow energy dispersion throughout the morning.

Understanding the above approach is important in starting your day off right.

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WORSE TIMES TO EAT AND WHY? As a Sports Nutritionist it’s hard to tell someone that there’s a bad time to eat because eating right and drinking water is vital to optimum nutrition.

However, there are times that are not ideal for maximizing nutrition and performance.

The goal should be to eat in order to fuel the body, just like a car. You put fuel into your car so it can go. It makes no sense to fill a car up and then let it sit for hours without driving it. Just as it makes no sense to fuel your body and then let your body sit for hours. This would be the case when you eat shortly before going to bed.

A simple approach to this is to eat at least two to three hours prior to going to bed. This is not to be confused with eating at night. Eating at night is not necessarily bad, depending on

how much you eat and what it is you’re eating. The main concern, as mentioned, is most people eat more at dinner than they do throughout the day.

Up to 42% of our daily caloric intake comes from dinner and those “snacks” afterwards. The problem is, as the day comes to an end, the body is designed to rest at night. Many people eat larger meals at night that are higher in fat and sodium.

A large amount of calories are consumed and they go to bed shortly thereafter. This creates too many calories for the body’s needs and results in storage of those extra calories. If a pattern continues, this will result in fat increase, which is never good.

The body needs to digest those foods, and lying down is not the right approach.

WHAT IS A PORTION AND IS THIS THE SAME AS A SERVING?

We know it’s tempting but avoid that urge for a midnight snack. If you must, try some raw almonds.

Getting to know proper portions will help you in every aspect of your diet.

The greatest advice when eating is to not eat too much and to not eat too little. That sounds great in theory, but how do you know what those amounts are? The first step is to understand that a portion is the number of servings you decide to eat, and a serving is a measured amount on a label indicating how many servings there are per container. This is important to know when concerned with how many calories you should be consuming daily. We are all different in how much we should be eating, but we are all the same in that we need to eat. To be safe, as this topic depends on “you” specifically, read the labels and know what you are consuming. A bag of chips to someone may be considered a single portion; however, in reality, it could be four servings. Get in the habit of eating your foods based on serving size and increasing the amount of your portions of fruits and vegetables.

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An apple a day is a great idea.

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HOW TO GET THE MOST OUT OF MY FOOD WHEN TRYING TO GAIN OR LOSE WEIGHT 10 SIMPLE FAT LOSS TIPS:

10 SIMPLE MUSCLE BUILDING TIPS:

Eat five to six meals per day, increasing caloric intake to result in increased lean body mass, not fat.

Never skip meals.

Have body composition measured weekly to track progress. (photo of fat calipers)

Exercise daily.

Maximize the thermogenic effect by keeping protein levels up and increasing activity.

Eat dried fruits and nuts for energy boost before and during workouts.

Vigorous resistance training will maintain or increase your lean body mass (muscle). Muscle burns calories, which means that, for every pound of muscle gained, you will be burning more calories and increasing the rate of fat loss.

Do not drastically reduce your total daily caloric intake.

Reduce fat intake to fewer than 25% of total daily calories.

Avoid foods high in salt and fat, like processed foods and snack foods. (photo of hamburger and toy soldiers) Avoid using heavy sauces on your foods.

Do not eat out daily and avoid eating fast foods. These foods are usually high in fat, salt, and calories.

Eat plenty of fruits and vegetables.

Eat more complex carbohydrates; whole grain rice, pasta, sweet potatoes, whole grain breads, and beans.

Eat natural foods instead of processed foods.

Eat sports nutrition bars that are low in fat, and high in carbohydrates and protein.

Keep amino acid intake high in order to maximize the muscle building approach.

Wait about 30 minutes to an hour after weight training to consume your post workout meal. This will ensure your growth hormones and testosterone levels will not be interfered with. (clock with 30 minutes) Eat high quality, low fat protein like egg whites, chicken, turkey, tuna, lean meats, low fat dairy, and protein supplements.

If you are having a hard time eating all the required foods, use a supplement that is low in fat and high in protein.

CAN I GO TO MY REAL PRACTICE NOW? Most of the population at large is interested in looking for quick weight loss gimmicks that are easy to use. They want a magic pill or food that melts away fat. While many of these diet programs can reduce weight, there is typically less than a 10% success rate in keeping the weight off. This is because these plans do not use real food and do not advocate sensible exercise. They also result in loss of lean body mass, which means lowering your metabolic rate. When you lose lean body mass, even if you

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are losing fat, your percentage of body fat may not change or it may even increase if the amount of lean body mass lost is greater than the body fat lost. Use a sensible integrated approach and make eating practices a healthy choice for life. When you couple healthier nutrition practices with weight training and moderate aerobic exercise, you will be amazed at how easy it is to change your body in the way you want in order to maximize your performance. Eat healthy, eat clean, and eat often.

Eating right might not give you his skills, but it can help you towards getting his six-pack and staying healthy.

You are what you eat.

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JJMSUPPLEMENTS:::::::

FINE TUNING YOUR MACHINE Three Supplements To Get The Edge words: JEREMY REID

I

N A LOT OF WAYS THE BODY IS LIKE A MACHINE, ESPECIALLY WHILE PERFORMING PHYSICAL ACTIVITY AND ATHLETICS. Similar to a car, our bodies convert chemical energy into mechanical energy, and the same as a car uses gasoline, our bodies use food and stored energy to convert into physical energy used to throw, run, jump, and sweep our opponents.

Our bodies are also capable of increasing intensity of physical

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activity by increasing metabolic rate and providing more energy for work, kind of like hitting the gas pedal in a car. All physical activity is based on this simple principle of bioenergetics, and therefore, performance will always be limited and dependant on these factors. Much like a car has a red line and a top speed, so do our bodies. There will always be some limit to our performance. However, by indentifying these rate-limiting factors, we can target them to

maximize performance and truly push the limits. Understanding how this affects your body in the short and long term, as well as how to best prepare your body for these factors, is critical for maximizing the performance of your machine. One easy way to do this is to use your supplements to edge these limiting factors to the max. I will discuss a few of these factors and exactly which supplements can help.

It was either a race car analogy or a Terminator analogy.

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VO2 MAX AND AEROBIC CAPACITY

The ability to supply energy for activities lasting longer than 30 seconds relies on the consumption and use of oxygen (O2). The rate of consumption for a given volume (the V) of O2 increases as activities become harder. The maximum rate at which an individual can consume O2 is referred to as VO2 max. This is an important determinant of peak power output and physical work capacity of an individual. Quite simply, this is your redline. The ability to consume and utilize O2 is also essential for recovery, as recovery is mainly an aerobic process. Your VO2 max will play a huge role in, not only your performance during a match, but your recovery between matches as well. Your VO2 max will essentially determine the pace you can set throughout an entire match, as well as your recovery and pace for every subsequent match.

SUPPLEMENT RECOMMENDATION: CAFFEINE 200-300MG PRIOR TO TRAINING Caffeine is a natural stimulant. Caffeine has long been known to have a positive effect on energy expenditure, weight loss, and body fat.

However, research has also shown caffeine to have a positive impact on performance, specifically aerobic performance. Following absorption, caffeine crosses the membranes of both nerve cells and muscle cells, thus impacting both systems. Caffeine acts on the central nervous system (CNS) as an adenosine antagonist. It does this by inhibiting or “blocking” the adenosine receptors in the brain. Simply, caffeine stimulates the CNS resulting in increased alertness, faster and clearer flow of thought, increased focus, and better general body coordination. Caffeine also affects substrate utilization (explain what this is) during exercise, in a glycogen sparring capacity. It does this by increasing lipolysis and free fatty acid utilization. This leads to greater oxidation of fatty acids and thus, greater aerobic capacity and increased performance.

ATP-PC YOUR ACCELERATION

An important part of performance is the ability to develop large amounts of power and explosiveness as fast as possible. Think of it like acceleration in a car. When you press that gas pedal you want your body to respond quickly. Our body’s ability to perform high intensity explosive bursts is limited by the ATP-PC system. ATP-PC, also referred to as the phosphagen system, is the primary energy system at the onset of exercise and during short-term max effort activities, usually lasting 10 seconds or less. These activities include short sprints, jumps, shooting for a takedown, exploding for the sweep, etc. Our bodies require energy in the form of adenosine triphosphate, or ATP, for muscle contraction. As the muscle contracts, ATP loses one of its phosphates to create the energy necessary for contraction, leaving ADP, or adenosine diphosphate. This ADP needs to undergo a process called phoshorylation to add a phosphate, thus resynthesizing ATP. ADP gets this phosphate from phosphocreatine, or PCr, in the muscle. The ability to maintain high intensity muscle contraction is dependent on this process and thus, it limits our performance of such activities.

SUPPLEMENT RECOMMENDATION: CREATINE MONOHYDRATE 5-10G PER DAY Creatine monohydrate has been proven to increase creatine concentrations inside the body. Therefore, by ingesting creatine, we can raise our levels of free creatine in the muscle, leading to increased PCr. By increasing our body’s PCr levels, we will improve our ability to replenish ATP. Because of this, creatine supplementation has clearly been shown to increase exercise capacity in high-intensity intermittent activities, such as repeated sprints, resistance training, and interval training, as well as increase muscle mass and strength.

We went with the race car.

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::::::JJMSUPPLEMENTS

ANAEROBIC THRESHOLD

The anaerobic threshold, or lactate threshold as it is also referred to, is essentially the crossover point between anaerobic and aerobic metabolism.

At this point the body cannot clear metabolic byproducts effectively. This physiological process occurs when pyruvate—an intermediate product of anaerobic metabolism—is produced faster than it can be used aerobically. This unused pyruvate splits into lactate (lactic acid) and positively charged hydrogen ions; continued exercise above the anaerobic threshold results in accumulation of these ions—acidosis—causing exhaustion and intramuscular pain. So, what does that mean for you? This is the point where you “hit the wall” and it seems as though your body no longer wants to listen to your brain.

Since jiu-jitsu relies heavily on both anaerobic and aerobic energy systems, it is very common for this anaerobic threshold to be reached.

SUPPLEMENT RECOMMENDATION: BETA-ALANINE 4-6G PER DAY You guys may remember me talking about beta-alanine before, but if you haven’t, here is a little review for you. Beta-alanine is responsible for carnosine production in the muscle. Carnosine is one of the primary buffering substances available in skeletal muscle. Remember, the anaerobic threshold occurs as a result of a build up of lactic acid and hydrogen ions. Carnosine in the muscle is responsible for buffering these excess hydrogen ions and maintaining muscle ph. The greater your buffering capacity, the longer it will take for this build up to occur and the sooner you can recover. Very simply, carnosine delays the anaerobic threshold!

The greater your muscle carnosine levels, the greater your ability to delay anaerobic threshold. Beta-alanine is considered the rate-limiting substance for carnosine production in skeletal muscle; meaning an increase in beta-alanine directly leads to an increase in carnosine production. In fact, research has shown that beta-alanine supplementation is effective at increasing muscle carnosine levels, increasing work capacity, and decreasing time to fatigue.

O

CONCLUSION

ur bodies are like machines, and just like machines, we must keep them finely tuned to perform efficiently.

Understanding and indentifying what limits your performance and why, can be a huge step in learning how to get your machine to maximum performance. Help tune your body with these supplements and push your machine to its limits!

You’ve completed this article, in our book you’re a winner!

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DRILLIT::::::::::::::::::::::::::::

LEG DRAG

DRILLS I

words

& photos : MIKE VELEZ

N LAST MONTH’S ARTICLE WITH THE MENDES BROTHERS, THEY TEASED US WITH SOME SIMPLE LEG DRAG SETUPS. In this month’s Drill It with Andre Galvao he’s going to show us three simple leg drag drills that you can work with a partner to really get a firm grasp of the technique. We’re calling them drills because this is “Drill It,” but they’re pretty much the exact techniques you would use under real world conditions. With any drill proper, perfect, practice is important. So, pay attention to all the details, and go over them slowly until you get the hang of them, then increase the pace.

DE LA RIVA TO LEG DRAG

This is a great drill that works the leg drag, but also helps with your ability to pass the De La Riva guard.

01

Starting in your partner’s De La Riva guard, the first thing to do is to break your partners’s grip of your lapel. Do this with two hands grabbing his gi sleeve and pulling his hand into your chest to bend his wrist. Then, with force, pop his hand away from you, while at the same time posturing up.

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Pop it and lock it.

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02

04

Now, bring your left hand to the pant cuff of his leg that’s on your hip.

Remember – no fingers on the inside of the cuff.

Grab a hold of his pants inside the left knee.

Bring your right hand to his right ankle, your left hand still has control of his pant cuff, and push his knee down into his chest to relieve any pressure on your hip. Drag his right leg to your right hip between your thigh and torso. Once the leg is across, bring your left hand over his knee; holding his leg trapped tightly against your body - there should be no space between. Same goes for your right leg - it should be up against his left hamstring.

03

With your grips of his legs push both his legs apart, and at the same time, open up your stance with the toes of your right foot pointing outward while pushing your right knee out. By moving the position of your right leg you’re blocking him from being able to get his De La Riva hook back.

05

Reach down with your right hand to his left collar keeping your elbow inside your right knee to keep that leg trapped.

06

Bring your left hand under his right arm, reaching for a hold of his collar near the back of his neck with fingers inside.

08

Under hook his left arm with your right hand, grabbing the back of his shoulder and drop your head forward to the left side of his head. Now, pass your lower body to your left, keeping control of his upper body with your arms and pressure. Once you’re to his side, release the left under hook and scoop your arm behind his head, trapping his right arm between your hip and the back of your left arm.

Hmmmm, is this a drill or technique? You decide.

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07

Drop your left knee to the mat scooting it against his butt, while at the same time, stretching your right leg.

KEY POINTS

In step 9, when you drop your weight forward, be sure that your right foot is planted on the mat. If you’re up on your toes he might be able to grab your right leg and bring it between his legs and get into a 50/50 situation.

RX: Perform 10 times to each side with your partner then switch.

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OPEN GUARD TO LEG DRAG

This drill improves your ability to use the leg drag against an open guard with your partner on his back looking to maintain a distance between the two of you.

01

02

As soon as you have the ankle, pull the leg across to your right, placing it over the top of your right thigh high and against your body. At the same time, step your right leg against his left hamstring so there’s no daylight between the two of you.

Focus on one leg and attack with both hands, in this case his right leg. Grab the leg at the ankle.

03

Keep pressure downward on his right ankle so that his knee is tight against your body, control that knee with your hand.

04

Your partner hips out and attempts to pass his left leg over your body.

07

Swoop your right knee over the top of his right thigh into his body while leaning forward placing pressure against him.

05

Once his leg comes across, grab his left hamstring with your left hand, at the crook of his knee.

09

06

Sprawl back and to your left, bringing his right leg that you previously dragged across your body, down to the mat.

Lastly, spread your knees against his body to control his hip and his right arm.

08

Under hook his left arm with your right, and wrap your left arm behind his head, bring your hands together with a Gable grip. At this point, if you were to pass with your legs to your right, you might give him the opportunity to get to your back. So instead, jump your left leg over his left, then follow that up with your right knee over his right leg to pass.

RX: Perform 10 times to each side at a brisk pace then switch with your partner.

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Once you have the movements down perform these drills at a rapid pace.

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SEATED GUARD TO LEG DRAG

02

Reach in for one leg, in this case his right, get a solid grip with both hands around the ankle and quickly stand, pulling his leg along with you. This motion will bring your partner to his back.

This drill will work on your abilities for when your partner is seated up rather than on his back.

01

Start with your partner seated up, and don’t just stroll up to him, instead, keep distance until you go in. When you go in, drop your level and squat down.

03

Just as in the previous drill, when you bring his leg up with you, quickly “drag” it to your right side so the back of his knee is against your thigh, way up at your hip.

04

Once his leg is on your hip, trap the leg with your right arm tucked tight against his leg and your right hand on his knee.

05

Once again, he crosses his free left leg over across your body. Once he does this, grab the back of his left thigh with your left hand.

07 06

Sprawl back and to your left and drop his right leg to the mat with your right forearm. As you do this, bring your right knee to the mat in front of his left leg.

09

Once you have both under hooks in, bring your head to the right side of your partner, and pass both of your legs to your right side, his left.

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Posture forward with your weight on his hip and sprawl your left leg outward to your left side. At the same time, under hook his left arm with your right.

08

At this point, your partner can grab your right leg near the knee, and break his grip by under hooking his right arm with your left.

10

Continue the motion into side control; bring your right arm from behind his left arm to behind his head, bringing your hands together with a Gable grip.

RX: Yep, you guessed it…10 times to each side then switch with your partner.

Who says you don’t need 18 pictures to illustrate 10 steps?

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

Who Is

SCOTT NELSON? Y OU MIGHT NOT KNOW WHO HE IS, BUT YOU DEFINITELY KNOW OF HIM. Scott Nelson has become a fixture in the jiu-jitsu and MMA communities over the last two decades.

He got into jiu-jitsu before it was cool and made it his life, moving to Brazil for three years. Since moving back, he’s been the driving force behind OTM (On The Mat), their chain of retail stores, clothing and gi brand, and many other ventures. Scotty is jiu-jitsu through and through as you’ll soon find out.

YOU HAVE AN INTERESTING STORY ABOUT GETTING YOUR BLACK BELT. WHEN DID YOU GET IT? That’s a trick question! I actually got it twice. Jeff Glover promoted me first, but Nino Shembri promoted me after. But Nino’s been my instructor for the last 4 or 5 years. Seems I can’t do anything without causing some drama. I was at an immersion camp with Glover down in Costa Rica and he promoted me there a couple months ago. It was a bit awkward; Jeff’s been my friend for a long time and I haven’t really trained with him for too long and I’m not really a Team Paragon guy. And I had talked to Nino about being promoted this year and he just wanted me to be consistent and come for a while.

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So, Jeff promoted me down there, it got crazy, went viral and when I got home, I talked to Nino and we had a promotion ceremony here at my school under Nino.

WHEN DID YOU START TRAINING JIU-JITSU? I started in December of 1995.

I actually discovered jiu-jitsu before that, with UFC 1. A good friend of mine, Rob, who trains with Megaton, brought over UFC 1 on VHS. At the time, he was training with Reylson Gracie over in Newport Beach. He took

NAME: Scott Nelson BELT: Black Belt under Nino Shembri AGE: 43 LOCATION: Redondo Beach, CA ROLLING SINCE: ‘95 I ROLL: Now a day’s carefully me over there and I trained a couple classes with him. At the time, I was living in Hollywood, which was over an hour away, so I didn’t get down there too often to train.

Then I moved up to Northern California for a job and I drove by a Ralph Gracie school just as it was opening, so I signed up there right away.

THAT’S AN AWFULLY LONG ROAD TO BLACK BELT. WHY DID IT TAKE SO LONG? Part of it has been being a

“Creonte” and not always having a consistent place to train. Also injuries, I broke my back, ribs, blew out my knee, a lot of being the old guy trying to keep up with the young bucks for too long.

HOW DID OTM GET STARTED? At the time that I was getting into jiu-jitsu, I had just started racing motorcycles. Racing motorcycles is really expensive and one of the guys I worked with explained to me that he started his own company to sponsor his racing habit so he could write off a lot of his racing. At the time, I started traveling with jiu-jitsu to compete. So, I thought I’d use his same model to help offset the costs of jiu-jitsu. I came up with the name because BJ Penn came back from Brazil one time HB Vs RB

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and brought a magazine called “O Tatame” and someone told me that it meant “on the mat,” but it really meant “the mat.”

So, I went to check if the URL was available and there it was. I bought onthemat.com.

WHAT OTHER BRANDS HAVE SPAWNED FROM OTM OVER THE YEARS? Built 2 Fight became our MMA line. Back when we had a bunch of retail stores we bought every MMA glove we could find available and we sold them out very quickly. So, we realized we had to make our own gloves and MMA gear since nobody else really had any. Built 2 Fight was sort of a slogan for OTM so we just made it into a brand.

We also have Lucky Gi, Future Fighter for little kids, and Little Scrappers for tweens.

WHAT’S YOUR BEST MEMORY OF TRAINING DOWN IN BRAZIL? Probably when I first got there and Barra Gracie still had the canvas mats. There weren’t many gringos going down there. It was hard to even find the place.

No signs, just finding it and training for the first time and seeing so many of my jiu-jitsu idols. Another one of my best memories was when Ryan Gracie and Wallid Ismael were going at it on a regular basis. We went to the beach there and Ryan and Wallid got into it right there on the beach. Being a gringo you don’t see that hot Brazilian temper flair

It would have to be Oswaldo Paqueta, the old video guy.

Unfortunately, he passed away not too long ago. When I met him I didn’t know any Portuguese. A friend of mine translated to him and told him that I was only there because of him and that I used to get copies of his tapes and copy them and sell them. He laughed and said that everybody copies his tapes. We ended up working a partnership together where we filmed all over Brazil. I edited and he shot. We started to create an archive of some of the historical footage that he had.

continued to train. Later on when I got back to the States, I had an MRI and discovered the injures.

Down in Brazil I got X-rays, but only my ribs.

up, then there’s these two packs of guys that are going to throw down right there on the beach.

You don’t see that too much back home. Back then things were crazy like that.

YOU MENTIONED YOU HAD SOME PRETTY BAD INJURIES, YOU SAID YOU BROKE YOUR BACK? Yeah, I have four fractures in three vertebrae in my back. I did it wrestling at a private gym in Brazil called Casa de Carlos. It was a real exclusive place where only the top fighters could train.

I was training with a bigger kinda tough guy named Navayada, and my wrestling’s not that good, but apparently it was good enough for me to “double-leg” this big guy. The next time we got paired up he went roid rage on me and slammed me on the ground.

Separated my ribs, fractured a couple. I didn’t know it at the time, but he also fractured my spine. I didn’t know and

SO, WHAT’S NEXT FOR YOU? Really, I think now that I’ve gotten my black belt I feel like there’s a lot I want to go back to and learn. Especially the real jiu-jitsu versus sport jiu-jitsu. I spent a lot of my time competing and training to compete. I think the biggest holes in my game are in old-school jiu-jitsu for selfdefense and for fighting. A lot of guys got into jiu-jitsu for sport.

When I got into it, it was more about defending yourself in a real fight situation. I think that’s why a lot of jiu-jitsu guys that get into MMA these days discover their sport jiu-jitsu doesn’t work; it’s not made for a real fight. So, I really want to train the basics, and what works for street defense.

WHEN DID YOU OPEN YOUR FIRST RETAIL STORE? 2006 in Hermosa Beach, at one time we had 13 stores then the recession hit. We now have 7.

YOU SPENT A LOT OF TIME IN BRAZIL. TELL ME ABOUT THAT. I’ve been down there so many times I can’t even count. At one time I lived down there for 3 years. I spent most of my time down there in Rio, and most of my time was down at Barra Gracie with Carlinhos (Carlos Gracie, Jr). But I trained everywhere down there, in the Amazon, in El Salvador, at Brazilian Top Team, with Carlson, even at Babby’s, in the favela, on that big favela on the hill between Barra and San Chandra. That was pretty awesome. The people up there were really great, they have a great kids team. When I came home to the States I took all my clothes and gis and gave them to the guys at the school up there.

Scotty Knows.

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SO, WHAT HAPPENED? In that particular instance nothing, it ended up getting broken up, but a day or two later Ryan pulled a gun on Wallid at a gym, then they got into a fight at a tournament, then a little bit after that Wallid ended up choking out Ryan while he was drunk at a night club. It was a crazy time back then in Rio. Just being there was pretty cool, I was living the dream.

WHO DO YOU ADMIRE MOST IN JIU-JITSU?

WHAT’S YOUR BEST JIUJITSU ADVICE? Probably that everyone should go back to the motherland, Brazil, and get to train down there. Get to know it, know what it’s like down there. Make a trip, it’s worth it.

WHAT’S THE BEST ADVICE YOU’VE BEEN GIVEN? I was training with Dave Camarillo, and I was working on a sweep that I was having trouble getting on bigger guys. I kept saying to him, “I can never get the guy over to where I need him so I can sweep him.” And Dave looked at me and said, “Why don’t you move to them?”

I felt like an idiot, so obvious, so simple. There are always little eye opening things like that that happen in jiu-jitsu. I’ve been training with Henry Akins lately and he’s full of eye opening techniques and philosophies like that all the time.

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

10 TIPS FOR SUCCESS AT YOUR FIRST

TOURNAMENT

words: MIKE VELEZ

I

’M A PRETTY COMPETITIVE PERSON, AND ONE OF THE BEAUTIFUL ASPECTS OF JIU-JITSU IS BEING ABLE TO BE AS COMPETITIVE AS I WANT TO BE EVERY TIME I ROLL. Having that outlet every time I train is one of the many reasons that jiu-jitsu will always be a part of my life. It’s a great way to feed the competitive spirit and burn some calories. However, you don’t truly find out just how competitive you are until you enter an actual competition where pride gets put out on the line. If you’ve never signed up and competed in a tournament, I can’t recommend it enough. Even if you just did it one time, consider it an item on your bucket list. It doesn’t matter your age, skill level, or size, you can do it. But before you jump in, you can set the table for success with some proper preparation. With that in mind I’ve put together a list of 10 tips for you to use in preparing for, and winning, your first tournament.

1. PICK THE WEIGHT THAT’S RIGHT FOR YOU You’ve been watching “The Ultimate Fighter” for a few years now, watching them cut weight and you think, “No problem! I can do that.” Well, don’t do it. When you sign up for your first tournament don’t think to yourself that you’re going to drop 20 pounds to make a lower weight so you have this huge size advantage.

This is a big mistake. At jiujitsu and no-gi grappling tournaments, you’re more than likely going to weigh in minutes before your match. This doesn’t give you time to rehydrate like you see MMA fighters do, when

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they deplete their bodies of water weight before weighing in. By “intending” to reduce your weight leading up to a competition, it distracts you, when you should be focusing on your training and your state of mind. Instead, you’ll be worried about making weight. So, signup for the weight class you’d fit into today. You might drop a few pounds before now and then, but that’s okay. Coming in at the exact top of your weight class is not necessarily an advantage, but being able to focus your mind on your training, is.

Don’t occupy your mind worrying about making weight.

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2. START LIVING HEALTHY In the first tip I told you not to worry about your weight. Healthy living is not all about cutting pounds. Of course, you should always be living healthy, not only for jiu-jitsu, but for a good life in general. Not all of us have the will power to do this 365 days a year. However, you can do it between now and your tournament. Look at every personal decision you make and how it will affect your performance. Reduce your sugar intake, make healthier eating choices, eat more fruits and vegetables, watch your portions, drink plenty of water, skip the booze and cigarettes, and get to bed earlier. Don’t sit around, train regularly, be active, and live healthy. You might find the month (or however long you have) before your tournament to be a life-changing event that gives you the momentum to continue this lifestyle forever. Personally, I sometimes need the external motivator of a tournament to help keep me in line with how I want to live my daily life.

3.

IDENTIFY YOUR STRENGTHS AND WEAKNESSES Ask your instructor to help identify the strengths and weaknesses in your game.

When it comes to training, focus on both.

That might sound like I’m saying, “Train everything,” but that’s not it. Let’s say you’re really strong on top in side control.

Focus a certain amount of your training on getting more and more comfortable from there; know how to control your opponent and how to finish him from this position. This will give you a safety zone; a position that you will be so confident in it will be your subconscious goal to get to

Work on that choke until you have it right.

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during your matches if you find yourself in trouble. Now, what are your weaknesses?

You panic when mounted? If so, find two escapes you can go to when you’re being mounted. Drill them, allow yourself to get mounted during training, and strengthen these weaknesses in training. Do this, not only so you’ll know what to do should you find yourself there during a match, but to help build your confidence. Do it so you won’t be worried about getting mounted when the match begins.

4. FINE TUNE WHAT YOU KNOW I entered my first tournament three months into my jiu-jitsu career. At that point, I really didn’t have a “game” or style to speak of. I remember watching videos on my phone while waiting for my match to see how to do an arm bar. Don’t be like me. Unless you’re working on improving a weakness, don’t cloud your mind with tackling a new guard, or deciding Berimbolo is going to be your thing.

In the weeks leading up to a tournament, you don’t want to confuse your mind with radical new ideas.

Instead, develop your game as it is today. If it doesn’t work out at the tournament, address your needs then, and begin to adjust with plenty of time before the next competition.

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5.

FOCUS YOUR TRAINING

In the weeks leading up to your first tournament focus your training on it. When possible, roll with partners similar in size to you. Rolling with someone half or twice your size could actually hurt your chances in competition once you get matched up with someone your size. Point out that you’re training for a tournament to your instructor so that he can help you with this in mind. Be aware of the clock, and spar for a time similar to what you’re going to experience at the tournament.

If your instructor likes long rounds, set your own timer on your phone with a simple chime to just let you know what five or six minutes feels like when you’re rolling.

Let your sparring partner know that you’re training for a competition. Increase the intensity in your sparring, and try to go 100%. It’s important to make sure your sparring partner knows this beforehand. Also, ask to start from standing. Many schools start sparring sessions from the knees. Make sure it’s cool with your instructor and your partner, but get used to starting from standing. This is often a point of nervousness for many at tournaments.

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6. KNOW THE RULES

Is your gi legal? How long are the matches? How are points awarded? Are there points? Which submissions are illegal? Be sure you’re aware of the rules that your chosen tournament follows. Nobody wants to get DQ’d during, or before they even get to compete.

7. BE READY FOR THE DAY In the days leading up to the tournament, taper down your training. Don’t go for a 10mile jog or work out hard at the gym the day before. As far as rolling goes, some guys like to train hard the day before a tournament, however I believe getting in a light roll within 24 hours is a better idea. At this point, you’ve done the work necessary in the weeks and months leading up to it. What will benefit you the most now is mental preparation. Be confident in your skills, and your preparation. Visualize all

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the posible scenarios in your mind, with each one leading to your hand getting raised at the end. Have a general game plan in mind, however realize that things don’t always go as planned. This is where the visualization and knowing your strengths and improving your weaknesses will come in handy. Get plenty of rest, continue to eat healthy, be aware of your weight. If you’re over, then pick up Issue 7 for the article on cutting weight the night before (hopefully you followed tips #1 and #2

and this isn’t an issue). Pack a bag with some snacks, a couple energy bars, an apple, a banana, water, and some sports drinks. Check out the “What to Eat When You Compete” article in Issue 11. All in all, you want to be

prepared to be the best you can be, so have everything ready to go the night before so you’re not scrambling the morning of your competition.

Oh, and don’t be late!

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SPECIALFEATURE::::::::::

8. GO THROUGH YOUR NORMAL ROUTINE

When you arrive at the tournament, check your bracket, check the time, get familiar with your surroundings, check your weight, and stay hydrated. Tournaments are big events and sometimes things happen that set the schedule back. Be ready to wait, use the time to continue to visualize what you need/ want to do. Go through every possible scenario you can come up with, all leading to the win. Some people like to listen to music to help get them pumped up for their matches, and if this does the trick for you then go for it, just don’t flip that switch too early. Time it so you’re pumped and ready to go when you’re ready to go, not two hours before. When it’s getting close, warm-up and loosen up with your normal routine, and don’t do anything crazy you saw on YouTube, do what you know.

BJJ, LIES, & VIDEO

TAPE FILM IT

9. BE READY Unless you wrestled in high school, you’ve probably never experienced anything like you’re about to experience when you start your first match. No matter how hard you train at your academy, chances are you won’t be expecting the other guy to go as hard as he does.

Adrenaline will be pumping for both of you, so remain calm, but stay aggressive. Don’t feed into his energy, feel it, and respond accordingly. Xande Ribeiro explained this concept in his story in Issue 7. Remember to breathe, and if you have a coach,

listen to him, pay attention to what he’s telling you. If you don’t have a coach, listen to your opponent’s. If he’s telling the other guy what to do, then you

know what to expect. Go for the submission, but pay attention to points. If a submission isn’t working, go onto something else. As you cycle through your attack, you’ll probably be racking up the points along the way. If you find yourself in trouble, DO NOT PANIC! Slow down and think about what’s in danger and how to escape it. Get to a guard, or your safety zone. Wherever the other guy tries to take the fight, figure that’s his A-game.

If he tries to pull you into halfguard, he’s probably good there.

So, take the fight where you want it to go, for the win.

Have someone film your matches, either on their phone, or with a camera.

Watch the matches later with your coach. See what you did right, see what you did wrong, and decide what you need to do differently next time.

DO SOME RECON

If the brackets are posted before the event, do some research. Check to see if any of your possible opponents have posted videos of their previous matches. Having an idea about someone’s style before your match can be a huge advantage. On the other side of the coin, be aware that someone might use this tip at your next competition if you’re posting your stuff for the world to see.

10.HAVE FUN

Win or lose, this is your first tournament. The most important thing is to take away some positives that you can build upon and use next time, as you go down this path you’re on. If you lost, ask yourself what you need to work on for next time. How can you prepare differently?

You can ask yourself the same questions even if you won. What are you going to work on for next time? Leading up to everyone’s matches there’s definitely an edge in the room, and things are tense, but after people have competed, everyone’s pretty friendly and relieved, win or lose. They’re already imagining the steak dinner they’re going to treat themselves to after the tournament. This is a great time to make new friends from different schools. I’ve managed to keep in touch with a couple people I’ve fought against at tournaments over the years.

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Photo credit: Kenny Jewel on the photo directly above.

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ABSOLUTE PERFECTION Marcus “Buchecha” Almeida words: MIKE VELEZ

| studio photos: JASON BOULANGER

action photos: KENNY JEWEL

“BUCHECHA” IS A WORD MOST AMERICANS HAVE NEVER HEARD BEFORE, BUT IF YOU’VE BEEN A FAN OF JIU-JITSU AND PAID ANY ATTENTION TO THE HIGHEST LEVELS OF COMPETITION, THEN IT’S A WORD (PORTUGUESE FOR “CHEEK”) YOU KNOW VERY WELL. Marcus Vinicius Oliveira de Almeida now goes by the name Buchecha, given to him years ago by his Master, Rodrigo Cavaca, thanks to his pudgy cheeks when Marcus became his student. The name has stuck, but rather being known for facial features, Buchecha has built a name for himself founded on being the absolute best jiu-jitsu athlete in the world today. That’s a lofty title, but one he’s earned. Buchecha has won his weight class and the absolute division at blue, purple, brown, and black. Some might argue that his size has a lot to do with that. True, Buchecha does compete at the ultra heavy weight division, but if ultra heavy weights had that much of an advantage over everyone else, why is it that only one other ultra heavy weight besides Buchecha has won his division and the absolute in the last 17 years?

Just recently at this year’s Pan Ams, Buchecha won his weight division, and then went on to beat Andre Galvao in the absolute, taking home double gold. Typically, being the biggest guy on the mats means you’re susceptible to an opponent with equal skills that has the edge in speed, without giving up too much in size.

However, Buchecha breaks that belief by being an unmitigated blend of skill, size, speed, and power. If there are any holes in his game, they haven’t been discovered yet. This month we got the opportunity to sit down and talk to this amazing athlete and found out that he’s one of

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the nicest, most humble people we’ve ever met. And although his game is so well rounded, strong in every aspect, we decided to have Buchecha show us his favorite sweeps from various positions, along with a few finishes for good measure. Enjoy.

The term “gentle giant” couldn’t apply more to Buchecha.

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SITTING DOWN WITH BUCHECHA WHEN DID YOU START TRAINING JIU-JITSU? I started when I was about 12 years old. My sister was the first one to start going to a jiu-jitsu gym. Then my dad started going to the gym just to see what was going on. Then he bought a gi and started doing jiu-jitsu.

Then the two of them pushed me to give it a try. The whole house was doing jiu-jitsu. I started going just for fun in the beginning then when I turned 15 I started getting serious. Not long after that I started rolling every single day and have been like that ever since.

WERE YOU DOING ANY OTHER SPORTS BACK THEN? I love to do other things. Back in Brazil I used to surf a lot, or do skate boarding. I’m always trying to do something different. I’ve never been the type to sit down in front of the computer or just lay around.

WHEN YOU STARTED TO GET MORE SERIOUS, WHAT CHANGED? When I was 16, I started training with Cavaca. He gave me my blue belt at 16. At 18, I won my first Worlds as a blue belt.

I won my weight and absolute.

Right after that, I got my purple belt. From that point I won my weight and absolute at all the belts, blue, purple, brown, and black. I don’t know if anyone else has done that yet. It wasn’t in a row, in 2008 I won as blue, then in 2009 I won as purple.

Each time my master gave me my new belts on the podium.

That makes it easy to remember.

I didn’t win in 2011, but won in 2012 as a black belt.

WHAT’S BEEN YOUR GREATEST MOMENT IN Anyone who’s met him knows what we’re talking about.

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COMPETITION SO FAR? I’d have to say winning absolute at black belt last year. It’s always been a dream. And it was a dream come true. When I was coming up, I saw guys like Roger Gracie, Jacare’…watching them fight, I was just a kid, 14 in 2004. It was unbelievable. Jacare’ broke his arm with an arm bar.

It was amazing. Then later I can fight against them. That fight was an open class final. I remember the whole stadium yelling and the excitement, all eyes on the guys, it was great.

Then years later I got to win black belt in an open class final in 2012, I got to feel all this.

that I did my best during the training, during the camp. I try to feel confident that I’ve done everything I can to be ready for this competition.

DO YOU STILL GET NERVOUS? If you don’t get nervous before a fight you shouldn’t fight. I still get nervous before every single fight.

WHAT’S YOUR GAME PLAN GOING INTO A MATCH? DO YOU HAVE A CERTAIN PLAN YOU LIKE TO STICK TO? Actually, I think my game is kinda unique. I don’t have something ready, like a “game plan.” I just start the fight and feel how it goes and adjust to that. I don’t care if I end up on bottom, if I end up on top, if I take him down, if he takes

WHAT DO YOU DO TO TRY TO GET THROUGH THAT NERVOUSNESS? I try to calm myself down and put my mind at a state where I know that I’m ready,

HAVE YOU HAD ANY MAJOR INJURIES? All my friends make the joke with me that I get hurt before every big tournament. I’ve broken a finger, I’ve gotten a bad cut on my hand, I’ve twisted my knee, my ankle. Nothing too bad, but annoying things. Thank God I’ve never had anything bad, just small things. I got my eye poked and couldn’t train for a month, that’s about the worst.

me down. I try to be ready for absolutely anything. I try to train everything: top, bottom, standing. Every time I’m in a bad situation, I think that I think ahead of the other guy. So, that I can switch the positions really fast and confuse the other guy.

WHEN YOU FIGHT IN THE OPEN IS THERE A CERTAIN BODY TYPE THAT YOU DON’T LIKE TO ROLL AGAINST? It doesn’t matter to me. I like when I can feel that they’re weaker than me. I have the advantage then (smiles).

HOW ABOUT IF THEY’RE SMALLER, DO YOU EVER FEEL LIKE YOU’RE GIVING UP ON SPEED? The lighter guys are fast, but I’m faster, too (smiles).

WHAT’S BEEN THE BIGGEST CHALLENGE FOR YOU SO FAR IN YOUR CAREER? I think being back home in Brazil it’s tough to be an athlete.

The government doesn’t help

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BASIC STATS NAME: Marcus Vinicius Oliveira de Almeida AGE: 23 WEIGHT CLASS: Ultra Heavy BORN IN: Santos, Sao Paulo, Brazil LIVES IN: Huntington Beach, California ROLLING SINCE: 2004 (age 14) MASTER: Rodrigo Cavaca TEAM: CheckMat SPONSORS: Koral, RVCA

the athletes like they do here.

When my dad started doing jiu-jitsu before me, he’s always given me 100% support for my jiu-jitsu. Even at times when I wanted to quit he pushed me, he helped me with money, with paying for my travel, he’s always been there to support me. It’s not just for me, but back home in Brazil that’s the most difficult part for people is being able to afford to travel and dedicate your time to training. You need a good sponsor, that’s hard to get back in Brazil. As a black belt it’s easier now, but it’s still difficult.

WHERE DO YOU SEE YOURSELF FIVE YEARS FROM NOW? I got my black belt pretty early. I was 20 years old. Everyone asks me what’s my plan, do I want to get more titles than Roger? I really don’t know what my plan is. I don’t want to have a goal to break anyone’s records, I’m not hunting or chasing this. But if it happens, it happens. I just fight because I love to fight. Jiu-jitsu is my life, everyday I train, I compete, I teach. I can’t see my

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life without it.

So, of course I’m going to keep training. I want to feel what it’s like to do MMA. Maybe next year, or further down the road I will try MMA. Even if I do that I think I’ll continue to at least compete at the Worlds every year. But I do want to try MMA, and open my own gym someday. I have a lot of ideas in my head, so we’ll see what happens.

HOW WAS IT MOVING OUT TO CALIFORNIA? When I first came here I came to fight at the 2011 No-Gi Worlds.

I came with my backpack and some clothes. So, I fought and then I won the open class and my division and had that title.

When I left from Brazil my father bought me the ticket and told me, “I don’t want to see your face for at least six months.” He wanted me to try

and make a living here because he knows back in Brazil it’s really hard. He got his black belt the same day as me.

The titles helped me a lot, because of them I’ve met a lot of great people here in California.

A lot of people have helped me out, Chris here, Tony, my other boss. But most of all, probably Lucas Leite. He invited me to live with him, he helped me out a lot in the beginning. He was probably the most important person that helped me stay in California. And of course, all the other guys that train with me everyday, make me tough. The CheckMat guys, they helped me to prepare for my matches.

YOU HAVE A NEW DISC SET? Yeah, it’s a four-disc set called Total Control. We go over everything. A lot of half guard, back, mount, passing, some

of everything. It’s really good, I’m really proud of it. I think it would be good for anyone.

WWW.TOTALCONTROLBJJ.COM

ANYONE YOU’D LIKE TO THANK SO FAR IN YOUR JOURNEY? Well, along with Lucas, my teammates and the others I’ve mentioned, I’d like to thank my sponsors. They make it possible for me to train like I do; Koral Gi’s and RVCA clothes. And my Gyms, I teach at two schools.

Anyone can come train with me when they’re in southern California. One is this one here at Ace Jiu-Jitsu in Fountain Valley. The other is UTC Ultimate Training Center in Corona. So, if anyone wants to come train with me or to visit, you can see all the information on the websites (include link).

After the Worlds I really plan to focus on doing lots of seminars, all over the world and around the US. So, if you want to contact me about a seminar, or for privates, my email is buchechabjj@hotmail.com (don’t spam!).

Are you planning a trip to Cali now?

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OPEN GUARD SWEEP TO THE BACK 01

Your opponent is standing in front of your open guard looking for maybe a tauriano pass, he grabs a hold of your right leg at the knee. Quickly grab the back of his left ankle with your right hand, then get a grip of his left sleeve that’s on your right knee with your left hand.

02

Now place your left foot on the inside of his right knee and push off while at the same time kicking your right leg out while holding onto his sleeve. Kicking your leg out will help break the grip.

05

03

By pushing his right knee away this is going to get his body almost perpendicular to yours. This will allow you to reach your right leg behind his left leg and all the way through so that your right foot can hook his right hip.

Once you have your right foot in place bring your left leg up and over his left arm that you have a grip of. Hook the top of your left foot behind his left thigh.

Thanks to Chris Thue and everyone at Ace Jiu-Jitsu in Fountain Valley, CA for the use of their facility.

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04

You might find it difficult to reach your right foot all the way through.

If while sitting with your butt on the mat you can’t reach across with your leg then instead drop your left foot to the mat and bridge on your right shoulder to get your foot deep across his right hip.

06

As soon as your left foot is hooked behind his thigh use your right leg to pull your opponent back so that his back is turned more toward you.

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07

Let go of his left ankle with your right hand and reach over to get a hold of his right pant leg near the cuff.

08

Reposition your hips over to your right so that you’re more squared up with him, then give your left leg a little kick outward so that he falls onto you putting his weight on your hips.

09

When his weight is on top of you let go of his right leg first then stretch your legs out, this change in leverage will drop him to the mat and help you sit up right behind him.

11

Once you have a hold of his collar drop your weight to your right side. At this point both your legs are hooked in, hip outward and slide your right shoulder and elbow back across the mat to pull his left collar tighter against his neck until he taps.

10

At this point he’ll be directly in front of you just waiting to have his back taken. So don’t disappoint him, bring your left hand that was gripping his left hand and under hook his left arm. Bring your right arm over his right shoulder to lock in a seatbelt if you need to, or better yet reach across to his left collar with your right hand.

KEY POINTS

At step 10 when you reach his for his collar, use your left hand to turn his collar outward, this brings the inside edge of his collar against his neck giving you a sharper edge to choke quicker.

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www.acejiujitsu.com

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OPEN HALF TO UPSIDE DOWN GUARD 01

From an open half guard position with your left leg up as a shield grab a hold of your opponent’s left collar with your left hand and put your right hand against your opponent’s left arm. The placement of your right arm is to protect yourself from allowing him to get his arm around your head.

02

With your opponent on his knees let go of his arm with your right hand and reach deep for his left ankle or pant leg near the ankle between his legs.

05

03

Once you have the grip bring your left leg back and swing it up near your head so that your lower back is completely off the mat and you’re in an “upside-down” position.

04

Once upside-down use your left hand to capture his left arm by the triceps nice and tight against your body.

06

Once he’s on the mat let go of his pants, hold on to his left elbow with your left hand so that he can’t escape and swing both of your feet off to your left side, all the while keeping his left arm captured between your legs.

Make sure you trap that arm.

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Then use your left leg as a pendulum to give yourself some momentum and drive both legs down while pushing up on your grip of the left leg. Continue the motion until your opponent rolls forward until his back reaches the mat.

07

From there you can go for a wristlock on his left wrist or roll forward to a side control position.

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TORNADO SWEEP 01

Starting from an open half-guard position like before grab your opponent by the left lapel with your left hand. Grab his left arm by the sleeve near the cuff with your right hand.

02

Until get a hold of that left arm keep some distance to defend your neck and the position. But once you have a hold of the arm close the distances and tuck your body in towards your opponent.

03

Once you’re tucked in straighten out you left leg to bring your opponent off balance and off to his left side a little.

This shift in weight is just to set up his next movement.

Your opponent will undoubtedly look to posture back up.

Once his weight is on top of your chest straighten your legs out to continue the movement of his weight. To get him over the top thrust his hips up. Your grip of the left sleeve keeps your opponent from basing out to fight the sweep.

05

06

08

09

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Then bring your left foot against the inside of your opponent’s right leg to pry his leg open.

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Stick with your opponent and goes over also. Once all the way over you’ll be in his half guard.

04

As soon as he postures back to center it’s time to go.

Immediately pull him down and onto yourself with your grip of the lapel and sleeve.

07

Then move forward, under hooking your opponent’s left arm with your right and bring your head to the left side of your opponent’s head.

As soon as you feel his grip of your leg loosening quickly bring your right knee up and leg out. Then pass the half guard and into mount.

Proper form always makes the difference.

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CLOSED GUARD SWEEP TO MOUNT This one’s pretty simple, but very effective from a closed guard.

01

You have your opponent in closed guard.

Reach with your right hand to gab a hold of his left leg at the knee. With your left hand grab onto his right arm at the sleeve cuff.

With your legs closed nice and tight pull your opponent down closer to you, breaking your opponent’s posture.

02

03

05

06

To help that momentum move along lift up on your opponent’s left leg.

The fact that your left foot is against your opponent and you have control of his right arm keeps him from basing out to avoid the sweep, these controls are essential for success.

As soon as your opponent is leaning forward open your guard and bring your left foot to the mat next to his right leg. Close to his leg so that he can’t open up and base out.

Continues the movement and to go all the way into mount on top of your opponent.

04

Now bring your right leg up under opponent’s left armpit while curling your leg across over to your left.

This motion will bring your opponent’s momentum over to his right side.

1

2

3

4

KEY POINTS

If your opponent’s pants are tight and you’re having a hard time getting a hold of some cloth on his leg try pulling him forward with your legs first to loosen the pants up to get a hold of some fabric.

Finally, an “easy” one.

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SPIDER GUARD SWEEP This one’s another that’s very simple, yet effective.

01

Starting with a basic spider guard establish your grips.

Get a hold of his left sleeve cuff and place your right foot on the crook of his elbow, keeping pressure by pulling on the sleeve and pushing against the elbow with the outside edge of your foot.

Your left grip is on his opponent’s right sleeve. Your opponent has a grip of your right knee so break the grip by kicking your left leg out while holding his sleeve.

02

03

05

06

07

08

Once you have the collar grip then pull down to break his posture. This gives lots of options by making him out of balance. But for this technique pull him towards you so that he is almost over you.

With a grip of both ankles pull both of them up while hipping out and forcing him back with your feet and legs.

10

At this point all that’s left is to reposition your legs and move into full mount.

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Once the grip is broken bring your left foot to hook the inside of his right thigh.

04

As soon as the foot is hooked switch your left grip from the sleeve to high up on his collar.

Your opponent’s natural reaction is going to be to step back and posture up, as soon as he does this let go of his grips bringing both hands to his corresponding ankles.

When he falls back quickly bring your right hand to the mat to sit up and grab your opponent’s right lapel with your left hand.

09

With the grip of the lapel point both of your knees to your right, lift your hips, and pull yourself up by sliding your body up your opponent.

KEY POINTS

At step 5 there are lots of options, you could go for an arm bar, or pull in for a triangle.

Bread and butter.

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BUTTERFLY TO X-GUARD 01

Starting from the butterfly guard you are sitting up with both of your feet between your opponent’s knees. Grabs a hold of his left pant leg at the knee and put four fingers in on the collar near his neck.

02

Once you have these grips pull him to your left with your collar grip. This action forces him to base with his right hand to the mat.

04

As you fall back open up your right leg making contact with your opponent’s left leg as you fall back to the mat. When your back reaches the mat his left leg is outstretched with his left foot near you armpit.

03

As soon as he posts his hand to the mat his lower body gets much lighter.

Next straighten out your right leg to lift his leg up and begin to fall backward.

05

Next bring your right foot to his left hip with your toes pointed upward.

Also, pinch your leg against his leg to keep him from getting away.

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06

Next pivot you body to you left to change the angle to your opponent so that your spines are more in line. After doing that snake your right hand and arm under and behind his left leg. Now curl your arm to bring his leg to your shoulder then continue to hold the leg against your neck.

As with all new techniques the best way to learn them is to drill, drill, and drill some more.

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07

With the leg secure next bring your right foot off of your opponent’s hip and hook you foot in between his legs with the top of your right foot against the front of his right thigh.

At this point you have your opponent in X-guard.

08

With everything in place push your opponent away and post your elbow to the mat, then continue the movement placing your left foot on the inside of his right knee.

09

Next bend your right knee to bring you leg out from between his legs and put your right foot to the mat. With your foot on the mat lift your hips off the mat and pushes your opponent’s knee away further with your left foot.

10

At this point you’ll be able to do a complete technical lift and escape your left foot out behind you to get to both feet down.

Lots of options once you’re standing and controlling his leg. Be careful not to allow him to pull you back into guard.

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11

Finish the sweep by bringing both hands over your opponent’s leg and apply pressure, forcing him to the mat.

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X-GUARD TO LEG DRAG TO BACK OR SIDE

In this last sweep Buchecha shows us how to get Chris in an x-guard at step 7. From this point rather than completing a sweep Buchecha shows us an option to go to Chris’s back.

01

Starting off from the end of Step 7 in the previous sequence. You have control of your opponent’s left leg and his left sleeve. Now pass his left leg all the way across your body and past your left elbow. Bring your left elbow up after the leg is passed so that he can’t bring his leg back across.

02

Next grab your opponent by the belt at his back and escape your hip to the left, pulling your opponent back to the mat.

03

As soon as he hits the mat let go of your grip on the belt and post your right hand and right knee to the mat.

04

At this point you’re in sort of a leg drag position; you can let go of your left hand grip and jump to take his back or more into side control.

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So many of these techniques will get you points for the sweep and then for the position.

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SPIDER TO OMOPLATA 01

Start off with your opponent in spider guard, your left foot is on his right bicep with a grip of his right sleeve. Your opponent is pushing down on your right knee with his left hand to pass your guard. The first thing you must do is break your opponent’s left grip, to do this he grab a hold of his left sleeve and kick your own right leg out to break the grip.

02

Once the grip is broken bring your hips up so your butt comes off the mat and hook your right leg over the back of your opponent’s left shoulder, pulling him down onto yourself. While you do this tuck his left hand to the right side of your own hip. At this point you have him in an Omoplata.

03

Once the Omoplata is in position triangles your left leg over your right ankle and switch your grips. Bring your right grip to his left pant cuff and your left hand over his left elbow.

04

05

Your opponent will look to defend the Omoplata so he postures up a bit, this gives you the space needed to sneak your left foot in front of his neck all the way through to hook under his right armpit.

Now finish by bringing both of your hands to the mat, sitting up and stretching out your left leg. This puts tremendous pressure on your opponent’s left shoulder, forcing the tap.

Long legs do help on this one.

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KEY POINTS

At step 4 when you hook your opponent’s armpit you must stay tight with the contact from that point forward and move quickly. Your opponent will undoubtedly look to remove that foot with his free right hand.

If your opponent won’t tap from the Omoplata you can do a simple wristlock on his outstretched right arm that you have firm control of or move to an arm bar.

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OPEN HALF GUARD TO BOW IN ARROW 01

Starting off from an open half guard put your left knee up as a shield with your foot on your opponent’s right hip and your right leg between his knees with your right leg crossed over the back of your opponent’s right leg. With your left hand get a grip of his left collar.

You want to get a hold of his left sleeve, but that’s not working, so instead you settle for control of his left knee.

02

03

05

06

Buchecha continues the motion and bring’s Chris to Chris’s right forcing him to base out with his right foot and arms.

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Now kick your left leg forward to get your opponent to base to his left.

04

Your opponent will more than likely look to come back to his right to keep control, as he does this Pull him in bringing his weight on top of you.

As your opponent bases out bring your left foot to the inside of his knee and with your right arm locked straight lift his lower body over him punching with your righthand downward to rotate your opponent’s lower body so that his back turns toward you.

A bit of a balancing act in step 6.

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07

Once his back is to you let him fall into you, swing your right leg in front of your opponent to get the hook, then reach over with your right arm over your opponent’s shoulder to grab the far collar.

08

With a right-hand grip of the collar roll to your right. Improve your grip of the collar if possible. Rather than finish at this point rolls to your left a bit, enough to remove you right hook.

10

Next bring your left hand to your opponent’s left knee getting a hold of the pants. Then open your right foot up, swinging it across behind your opponent and sit back.

11

Finally bring your right leg over your opponent’s right shoulder to tie up his right arm incase he tries to defend. Bring your right elbow tight to the body, hips out, pull back and finish like a bow-andarrow choke.

Like Chris, this article is about to say “goodnight.”

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09

Now slide your right foot and leg all the way back, clearing your opponent’s body then sit up to a technical mount with your left leg across his torso, foot to the mat.

KEY POINTS

When you have your grip and you sit back don’t let your opponent’s back flatten to the mat, this will cause you to lose the arm position you need to finish the choke.

You could finish at step 8, but there’s a good chance of having your opponent fight it off and escaping.

At the end you can also cross your legs in front of your opponent, with your right leg over his shoulder to continue pulling back to finish.

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

RONIN BRAND

SAMURAI GI words: JJM STAFF

S

OME OF YOU MIGHT NOT BE TOO FAMILIAR WITH THE RONIN BRAND. Their latest gi, the Samurai, that I’m about to tell you about has caught some worthwhile attention lately, but this is far from their first rodeo. Ronin has been making martial arts uniforms for years. Unlike many gi companies that only produce jiu-jitsu gis, Ronin also makes gi’s for Karate and Judo. The new Samurai gi features a refreshed design scheme for the company along with many features expected in a high-end jiu-jitsu gi.

PANTS THE PANTS are constructed from 11-ounce duck canvas. The term duck comes from the Dutch word “doek” that refers to the linen canvas once used by sailors. It’s woven from three separated yarns. Basically it’s durable, soft, and a good weight for gi pants.

SIX BELT LOOPS are a nice touch to keep the rope belt in place when rolling. I’m a fan of rope belts versus drawstring so this made me happy.

DOUBLED-UP FABRIC in the long kneepads is a nice touch for durability and comfort.

THE GUSSET is not overly exaggerated. Sometimes a large gusset can get caught up in feet and other body parts when the technique necessitates a big stretch in the legs.

THE BOTTOM HEM is comprised of six rows of contrast stitching.

THE PANTS are assembled with triplestitching in the inseam, otherwise doublestitching is throughout.

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ONCE AGAIN the Chrysanthemum logo appears on the lower left pant leg, clean, nothing too flashy.

Somebody needs to mix in some sandles.

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JACKET THE JACKET is single-piece cut with the yoke stitched in a mid-low position. This makes for a rather roomy feel.

THE SLEEVES allow for plenty of room and mobility and featured 1” thick reinforcement tape around the cuff.

THE COLLAR is formed from the same duck canvas used in the pants wrapped around firm EVA foam. The form is fast drying and anti-bacterial.

The collar feels pretty stiff, good for keeping your opponent from getting that collar choke.

REINFORCEMENT can be found in the armpits and skirt slit. I was glad to see the extra material on the slit; just recently I had a gi fail here.

DOUBLE STITCH contrast stitching is found throughout the gi jacket. The lines are all very uniform and clean.

FIT AND FEEL A SAMURAI LOGO DESIGN is silkscreened into the inside of the jacket. The ink used is designed to fade a bit a few uses and washes to give a weathered look.

THE DESIGN features on this gi are between clean and flashy. Some gis over do it, while others leave me feeling like I’m wearing a generic gi.

Ronin contracted with Meerkatsu to design their new Ronin Brand Logo with a Japanese style moon crest with the house of Chrysanthemum. Who knew Chrysanthemum’s were so badass. The end result is a clean yet traditional logo adorn on each bicep of the jacket. That coupled with the Ronin Brand logo on the chest five it a nice finish.

450GSM TRADITIONAL PEARL WEAVE COTTON is used to produce the jacket. The 450 material is nice because it’s not too heavy, but durable enough to roll and wash daily.

ON THE BACK the Ronin Brand logo appears along with the Japanese Kanji that translates to “Samurai JiuJitsu.” A large woven Samurai head patch comes separately with the gi incase you want to increase the flash level by stitching it on to the back if your tastes desire.

When I first got the gi, as normal I tried it on and I thought the fit was perfect. This could have been a bad thing, but I’m happy to say the shrink was minimal after a few cold washes and hang drying. Most gi’s say “preshrunk” although few really mean it.

This is one of the exceptions. I’m 5’11 and weight 215lbs, most of my weight is in my gut (I’m working on it). The pant length was perfect as was the length in the sleeves.

I would have liked to have tried a regular A3, but I fear that would have been too loose and baggy in the shoulders. There was plenty of room to move in the pants and they fit nicely around my waist.

ROLLING WITH IT I got to roll in the Samurai about a half dozen times. I did get compliments at the academy, which is always a nice feeling.

I liked the firm collar, it appears to be legal thickness, but it has a nice feel to it, which helped to keep my neck safe during my training sessions. The wear between sessions was minimal, absolutely no signs of premature failure anywhere. The rope drawstring was a good length, not too long, but did untie a few times. That’s a drawback with this type of pant closure. The Samurai logo on the inside of the jacket did fade a bit, actually broke off a bit, but was fine, it’s a cool little feature. The black dye also showed no signs of fading from at least six wash and dry cycles. I have absolutely no complaints about the gi, it fit and performed nicely throughout my testing.

CONCLUSION The black gi, along with the Navy, are priced at $159.95, the white goes for $139.95 available at WWW.KINJISAN.COM. Good prices for a good product. Ronin Brand is made by KinjiSan, which has been around for over 35 years. Their customer service seems pretty solid, as is this gi. I can’t help but recommend.

VERDICT THE SAMURAI comes in A1 through A5 along with three “Long” sizes; A-1L, A-2L, and A-3L for taller folks with longer cut pants and sleeves. It’s also available in three color schemes.

White with black stitching, black with red stitching, and Navy Blue with white stitching.

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Solid feature list, with good fit and performance.

PERFORMANCE: VALUE: OVERALL:

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SPOTLIGHT::::::::::::::::::::

IT’S A BIRD! IT’S A PLANE! NOPE…

IT’S JUST BLUE BELT DERMAINE… words: DEB BLYTH

| photos: ARCHIVES

THE MANY BENEFITS OF JIU-JITSU We’ve all heard about the benefits of training in jiu-jitsu. In fact, you can’t really have a conversation about it without naming off some of them, like increased endurance, cardio, and strength, improved self-esteem and confidence, and a better ability to handle the chaos of life off the mats, as learned through challenges on them. On January 8, 2013, jiu-jitsu blue belt Dermaine “Germs” Gutierrez of Sandro Batata in Santa Cruz, CA, got to use all of those benefits when he discovered a couple of guys on his property in the middle of a robbery.

ISN’T SANTA CRUZ SUPPOSED TO BE FUN? Dermaine’s parents own a bed and breakfast across the street from the famed Santa Cruz Boardwalk. They also have a café and four cabins on their property. Dermaine rents one of them, and his cousins rent another.

It was late Tuesday night, around midnight, and he was just leaving his cousins’ place after watching a movie. As he headed home through a dark alley, Dermaine saw the shape of a guy next to his bike. “I was kind of tired and wasn’t paying much attention,” Dermaine explains, “When saw him I said, ‘Excuse me’ and he stood up.” Dermaine, who’s 5’11” and 165 lbs., says the guy in front of him was big at about 6’ 1” and 190 lbs. “He looked at me and said, ‘My bad’ and then started walking away. I was scared for a minute because I was so surprised to see

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him there. I thought, ‘What’s he doing on my property?’ I knew he was trying to steal my bike, but I didn’t know what else, and I didn’t know what he had on him, so I let him go.” As the guy started walking off, Dermaine could see another guy trying to break into their café. He called his cousin for help. “This was not the first time we’ve been robbed,” he says, “We live in a rough area right across the street from the Boardwalk and we’ve been robbed like six or seven times already.”

YOUR STRENGTH CAN’T MATCH MY TECHNIQUE Suddenly, the guy picked up a bike and started riding off. His friend started running.

“At that point, I assumed they didn’t have any weapons on them, so I chased them,” Dermaine says, “I kicked the feet out of the one running and he went down, and I kept pursuing the big guy on the bike. I knew I couldn’t stop them both. I chased the guy on foot for a long time. For a minute I thought I wasn’t going to catch him. He threw the bike down and ran. I felt him slipping away, so I dove and grabbed him by the legs, like a double leg takedown from behind, and he rolled to his back. He started panicking and throwing punches, but I knew I was safe in the position I was in. I was hugging his legs and my head was protected. I got side control and then went to knee on belly.

He was trying to grab my sweater to get me off him. I got him in full mount and positioned my knees under his armpits so he

couldn’t throw any punches. He kept trying to buck me off. He tried to use his strength against my technique.” Dermaine told the guy he wasn’t going to be able to get up.

“He literally stopped and asked me to get off him,” Germs laughs, “Then he started yelling to his friend for help; that guy started walking towards me and I looked at him and said, ‘You’re next!’ He ran away! It was comical. The guy I had in mount was yelling, ‘Come back! Come back!’”

HERE COMES THE PO-PO Dermaine’s cousin showed up and called the cops. Dermaine sat mounted on the guy for a good five minutes waiting for them. After a couple of minutes the guy got tired of fighting and lay quietly on his back. “He was really scared and claustrophobic having me on top of him,” he says, “I could see it in his eyes. He won’t come back.” When the police arrived, they picked up the guy’s bike and Be sure to read our article in Issue 11 on jiu-jitsu and the law.

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said it had been stolen the night before. The cops then took the “perp” in for Trespassing and Stolen Property and went in search of the other guy.

GIVE THAT GUY ANOTHER STRIPE ON HIS BELT! At 23 years old, Dermaine has now been training at Sandro Batata for 2 years under his main instructor, black belt Julio Echeverria.

Although Julio does not condone his students chasing down “criminals,” he is proud of the way that Dermaine handled himself. “I am happy that nobody got hurt in the incident and that Dermaine was able to apply the jiujitsu he has been learning with us to protect his family,” Julio says, “Knowing that he could really hurt the guy with his skills, but instead hearing that he controlled the guy and kept him calm until the cops arrived was great. Jiu-jitsu as a whole is all self-defense, whether it’s in the gi, no gi, or whether it’s Stick with it and you’ll have your black belt before you know with Dermaine.

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sports jiu-jitsu, self-defense, or modern day jiu-jitsu - it doesn’t matter. It all works when you need it. I hope that situations like this never happen again, since we train to avoid confrontation and stay out of trouble, but it is also good to know that if something does happen, you have the skills to defend yourself and your family!”

DERMAINE’S LOVE FOR JIU-JITSU GROWS Although Dermaine has a lot of commitments in his life – he works and goes to college, and is trying to train and compete more (he plans to be at both the Pan Ams and the Worlds this year), the way his life is structured is a result of his discovery of jiujitsu. “Before jiu-jitsu I was always getting in trouble with the law,” Dermaine says, “I hung out with the wrong crowd. Jiu-jitsu gave me a hobby. Then I found out I was actually pretty good at it. Now it keeps me

mentally and physically strong. Jiu-jitsu made me want to move forward in life, on and off the mats. It’s the reason why I went back to school.” It’s no coincidence that Dermaine is studying Criminology. “I have experience with it,” he laughs, “I want to be a probation officer. I just want to help people who’ve been through what I’ve been through. I want to give back. I got in a lot of fights growing up and didn’t have good friends. Now, most of my friends outside of my family are my jiu-jitsu friends and I love our school. We all go and watch each other compete, we watch fights together, and we all work together as a team. Julio is always there for me. He goes out of his way to coach me at tournaments.

I really appreciate it. These days, if I’m not at work, school, or doing jiu-Jitsu, I’m just hanging out at my house reading or watching a movie. It’s really has changed my life for the positive and I definitely want to get my black belt one day.”

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

INSIDE ORIGIN’S MOUNTAIN RETREAT W words

& photos: MIKE VELEZ

HEN YOU THINK ABOUT MAKING A JIU-JITSU PILGRIMAGE, PLACES THAT MIGHT COME TO MIND WOULD BE RIO DE JANEIRO, SAO PAULO, OR MAYBE EVEN TORRANCE, CALIFORNIA. However, two men in a small township, population 7,600, are attempting to put Farmington, Maine on the jiu-jitsu map for good. Just two years ago Peter Roberts and Andre “Dedeco” Almeida launched Origin BJJ with a vision to change things in the world of jiu-jitsu. Fast forward two years and dozens of products later, and Origin is set to do something that, to our knowledge, hasn’t been done yet – produce an affordable American made gi, worthy of the highest levels of competition, in their own factory. Today, virtually every gi on the market is made elsewhere; Brazil, Japan, Pakistan, China, the Philippines… everywhere, but here. In order to do it right, Origin felt they needed their own factory. Hey, if you’re going to build a factory, you might as well put in some mats so you can test things out. So, what started as a simple idea, borne out of necessity, has now become the Origin Mountain Retreat. Recently, JiuJitsu Magazine was invited to Maine for an exclusive first look at the facility, its reason for being, and their revolutionary ProComp 2013 Origin Gi.

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THE COMPOUND

The word “compound” sounds a little more ominous than “retreat,” but whatever you want to call it, the new Origin facility is amazing. Walk in the door and you’re immediately welcomed by the hum of progress. A massive 12-head embroidery machine is knocking out stitching on leg panels that will soon become gi pants, but not ordinary gi pants. Seamstresses, with literally countless thousands of hours of experience, are piecing together what looks to be reinforced sleeve cuffs.

Rolls of fabric are being cut, all by hand, into what will soon become a gi jacket. This is the Origin factory where their gi-smiths are laboring to build a high-quality, durable, and affordable gi, in Maine – USA. Walk in the door, and after some quick greetings, it’s back to work. The day before our visit the first PC13 gi’s went on a very successful pre-order, so everyone had their work cut out for them.

Jon Milan demonstrates how patters that have been traced are cut with a saw.

Leize Scerbo form complete pairs of pants from fabric panels.

(Right) Peter grabs one of the pant templates that will be used for cutting fabric. (far right) Jill Blood continues the pant assembly.

Jake Roberts prepares to embroider what will soon become a jacket. .

The shirts especially.

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SPECIALFEATURE:::::::::: Walking down the hallway, which was created by racks of gi’s, rash guards, OrangaHangs, compression sleeves, and other unique products, we came across an area under construction.

Peter tells us to excuse the dust; this is what will soon become fighter’s living quarters. Origin-sponsored athletes will come through the retreat and have a place to stay, to cook, clean up, relax, and do it all again the next day. Going up the rustic stairway, visitors all of a sudden discover themselves in front of 2,500 square feet of mat space; enough room for dozens to roll and train.

The mat space allows Origin to stitch up a prototype for a new feature, or some other design change, and immediately give it a test roll. If the factory were not

right downstairs, this design process would take weeks or months to fulfill.

Like the little curtain that separates the elite from the rest of us, is a sleek looking stainless steel ladder leading up to what they call the “Eagle’s Nest.” There’s no access allowed, unless you’re an A-team fighter or partner.

From there, you can look out over the training, knock out some Madden 2014, or just chill out. The Origin Mountain Retreat sits on acreage owned by Peter and his wife Amanda, and the retreat is within walking distance from their rustic, wood frame home, a commute any of us would envy. When we visited, a true Nor’easter met us there with two feet of snow. We couldn’t ask for a more traditional New England setting.

JIU-JITSU AND MAINE

2,500 square feet of mat space can accomodate a lot of testing and rolling. (Right) Peter surveys a picturesque scene that will somday become expansion for the Mountain Retreat.

We weren’t in the club so couldn’t go any further than this. Imagine a comfy couch and flat screen someday soon.

Last summer, Peter and Dedeco were responsible for the Origin BJJ Immersion Camp.

Dozens of jiu-jitsu die-hards made the trip to central Maine to take place in the threeday weekend camp set on the shore of a beautiful lake in nearby Fayette. Guests were treated to intense training, sightseeing, and other bonding activities. The camp was such a success they’re doing it again this year in late August. Peter also runs Ethos BJJ a school that now operates out of the Mountain Retreat. For a small town with a population of less then 8,000, Farmington boasts two more jiu-jitsu schools. Peter’s partner Dedeco makes the commute from Boston on a regular basis. Back in Boston, Dedeco is the man behind the Best Way BJJ Association, owning a few schools of his own, and heading up the Association with schools in five states.

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WHO IS DEDECO? Peter might be the front man of this operation, but Dedeco brings years of jiu-jitsu experience and knowledge to Origin. Andre Dedeco Almeida is a 4th degree black belt under the renowned Ricardo Liborio.

Dedeco is a Brazilian National Champion, Pan American runner up as a black belt, and has trained under the legendary Ricardo De La Riva. Dedeco has graduated over 30 black belts including standouts Rafael “Formiga” Barbosa, Leandro “Tatu” Escobar, Rafael Rebello, and Michael Deluca.

It’s like cribs.

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WORDS WITH PETER ROBERTS

Peter Roberts is the face of Origin. Peter’s an accomplished grappler, having recently earned his black belt under Dedeco and competed at last year’s World Pro in Abu Dhabi in the black belt division as a brown belt. We sat down with Peter to talk about Origin, manufacturing in Maine, and the new ProComp 2013 gi.

WHEN AND HOW DID YOU DECIDE TO START ORIGIN? I conceptualized the brand in 2009. I was so busy with my marketing agency at the time; I had to put it on the back burner. I knew that there was room in the market for a cleaner, sexy brand. I also didn’t see anything new; everyone was just kind of copying one another. So, in mid 2011, I launched our first product. Soon after, I launched our highly sought after OrangaHangs. From there things took off. People responded really positively and I jumped in headfirst.

WHAT WAS YOUR FIRST PRODUCT AND WAS IT DIFFERENT FROM WHAT WAS OUT THERE ALREADY? The first product was a gi. It was called the “GENESIS.” The launch of this gi was more about seeing if there was a market and if people liked the message. In conjunction with the gi, we released the OrangaHang. The gi was more of a test. The OrangaHang was completely innovative.

There was no BJJ grip-training product available on the market, so it got instant recognition.

WHY DID YOU DECIDE TO MAKE A GI IN THE UNITED STATES? I desperately wanted to be part of the process. The ideas I had were not possible unless I could have direct interaction with the process. There were so many mom and pop brands popping up, I knew it would eventually

come to a head. I have seen many of my ideas get ripped off and sold. The new products I wanted to make would either require me to move overseas to oversee it, or do it stateside.

I knew we would not make the same margins, but that is not what was important to me. Everyone said gis could not be made here. That also really bugged me. I wanted to prove everyone wrong. It was important that we changed the game and offered something very unique as a brand; something that would be almost impossible to copy.

WAS THERE AN “AH HA” MOMENT, OR WAS IT A SLOW PROCESS TO DECIDE TO MAKE GIS HERE AND WHAT WAS THE FIRST STEP AFTER YOU MADE THE DECISION? I always wanted to make it here. I tried to make it happen when we first started, but it was virtually impossible. We didn’t have a good clientele solidified yet. We didn’t have the capital to buy the raw goods. No one was willing to weave the fabric. Because of all these barriers, I gave up on it. Something happened, though when I was in Abu Dhabi last year competing at the World Pro. I was waiting for my match and a Polish girl walked by me. She was wearing Origin Compression tights.

As she walked past me, I saw a different logo on the back of the calf. I was disgusted. I returned and a good friend of mine sent me a link to a website with our OrangaHangs on it.

If you ask nicely Peter will him your pants himself, just like he did for Mike.

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Same thing, different logo.

I was really bummed at that moment. I knew the ideas I had for this year would not be possible if I didn’t take control.

I knew everything I wanted to do would get ripped off. I also knew that the things I wanted to do would be impossible if I had to make it overseas. I started up the engine again, but this time I wasn’t taking “no” for an answer. I traveled to every factory within 100 miles, picked everyone’s brains.

Gathered up all the knowledge I would need to do this and just decided it was happening. I can say we have been very blessed as a company. The man upstairs has a plan. The transition went

so smooth for us. We stayed positive, stayed true to the idea, and now it’s happening.

THERE ARE A LOT OF INNOVATIONS ON THE PRO-COMP 2013, HOW DIFFICULT WOULD IT HAVE BEEN TO MANUFACTURE THIS GI OVERSEAS? To manufacture this overseas would have taken over a year.

There is such a communication gap, and to test products, it is virtually impossible with the long shipping times.

WHAT’S THE DEVELOPMENT PROCESS LIKE? The development process is

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SPECIALFEATURE:::::::::: very tricky. There are a lot of pieces to our gis and each piece requires a specialized machine.

More importantly, it requires talented operators. We start with the raw fabric, cut all our custom patterns, embroider the pieces, then they head to stitching.

Finally, they are checked for quality, finished, and packaged.

HOW MANY PROTOTYPES DID YOU GO THROUGH ON THE PC13?

Man, I have been working on the closure system for at least a year. I even wore an early prototype to the Worlds last year.

I can’t count the prototypes we went through, but dozens at the very least. We had some very cool ideas on paper that, once stitched, were a complete failure.

It’s tough because you make these patterns, which are so time consuming, stitch a unit together and then have to throw the whole thing out. That’s a week or two worth of work and a ton of hours down the toilet.

WHAT’S BEEN THE BIGGEST CHALLENGE SO FAR IN PRODUCING A GI HERE IN THE STATES? Finding the machinery was very hard. Finding the talent to run the machinery was harder.

The hardest thing, though was making the patterns. We have a master pattern maker that used to make all the patterns for Saks Fifth Avenue. She is super talented and I would guess has over 1000 hours into all our patterns. Without patterns, there is no product. There were so many more challenges, but off the top of my head, these ones stick out the most.

IS THE PLAN TO HAVE A NEW GI DESIGN EACH YEAR? Yes, we would also like to have two releases per year, a spring

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release and a fall release. We also will be offering some small run, limited edition gis.

WHERE DO YOU SEE THE EVOLUTION OF THE GI GOING? I think the Pro Comp is a great start. In any sport, the gear needs to move with the athletes using it. As the sport continues to evolve, so will the gear. I think many brands have taken notice of what we are doing and they know that better fitting gis, with a more diverse range of sizes, is something everyone will have to offer. As far as the cut, and how the gi works with your body, I think we nailed it. From this point forward, changes will be subtle, but I think we definitely set a new standard.

HOW IS ORDERING A PC13 DIFFERENT FROM ORDERING ANY OTHER GI? We answered the needs of our customers. With the new PC13, the customer basically builds a gi package specifically for their body type. You select your jacket size, waist size, and pant length. We hem every pair of pants based off the person

who ordered. There are about 24 options in pants and 8 sizes in jackets.

WITH ALL THOSE OPTIONS, IS IT BEST TO ORDER STRAIGHT FROM YOUR WEBSITE? The best way to order is through our website. We have some helpful videos that explain sizing, etc. Honestly, the ordering process is very simple. Anyone who shops for themselves should not have a problem at all. If there is any question on sizing, people can just call us.

We always answer the phone and email, so for questions, just call us.

IS THE PC13 LEGAL FOR COMPETITION? The PC13 was built for training and competition. We took into consideration the rules of all the organizations and there should be no problems. I think the only organization that would say anything is the IBJJF, but we also made sure to follow their guidelines. I know some guys used the gi at the Pan Ams this year and there were no problems at all. This gi is a big change

than what people are used to, but there is no doubt in my mind, the industry is ready for it.

WHEN DO YOU EXPECT THE FIRST BATCH TO BEGIN SHIPPING? First batch will ship in April.

It is a lot of work making such a detailed product, but our manufacturing process is really starting to take shape. Everyone knows their roles and we are a well-oiled machine at this point.

WHAT DO YOU SEE THE FUTURE HOLDING FOR ORIGIN? I see a future filled with progression. I see our factory expanding, our product line expanding. I see Maine as a destination location for BJJ enthusiasts. I want to help grow the sport on all levels. I also see us as the leader in premium BJJ gear worldwide. Lots of things happening and lots more to come.

Black belt stitching!

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SPECIALFEATURE::::::::::

PRO COMP 2013 GI

The jacket is stitched from light, yet durable 420 gram pearl weave.

So, this is the fruit of all that labor, the ProComp 2013 Gi. When I got to the factory, the first words out of my mouth were something like, “so when do I get to try on the gi?”

Peter had a couple of gi’s set aside for me and I had the pleasure of rolling with Dedeco in one. My first impression was “wow!” I’ve gotten to wear a lot of gi’s over the years, and I can honestly say, I’ve never worn a pair of pants that fit so well, moved so well, and were so comfortable. The running joke at the factory is that all they need are pockets and you’d never take them off. The jacket is equally impressive with a perfect fit right out of the gate and quality everywhere I looked. I was so impressed that that weekend I wore the PC13 at the Pan Ams. The gi performed flawlessly…me – not so much. I’ve been wearing the PC13 ever since and am working on a full review for next month. Until then, here are some shots and some of the unique and impressive features of the PC13.

Extra wide rip-stop cuff taping helps to keep the other guy’s grips at bay.

The collar is lightweight and made from one piece of fabric and one piece of foam that’s imbedded in the fabric and stitched on the jacket with a heavy-duty dual needle sewing machine. The jacket fabric is embedded almost an inch into the collar.

The most unique feature of the PC13, aside from it being made in America, are the pants. Most gi pants are cut from just a couple pieces of cloth, but these pants are melded together using seven panels of fabric. Gone is the gusset, and instead, the room in the crotch is formed by the panels coming together. The result is you feel like you’re wearing a pair of jeans that fit perfectly and move with your body.

Not a patch in sight, instead beautiful locked stitching is found on the jacket and pants.

The reinforcement fabric in the shoulder is what Origin calls a “cowboy cut” that allows for completely bind-free movement in the arms because of how it’s cut over the shoulder and chest. The unique cut of the jacket has a built-in gusset in the sleeve that allows you to move your arms freely in every direction.

To get that perfect fit, Origin really departed from the norm and went with a unique belt system that uses a swiveling buckle. The result is pressure spread more evenly around your waist, no more sagging and untying while rolling.

A unique enclosure system was devised to keep the buckle out of sight and out of mind.

Reinforced contrast stitching is everywhere for a cool look and strength.

Making the trip to Maine, even if it was a week before the Pans, was a great experience. The people are amazing, and the new facility Origin has built is a stunning accomplishment. The dedication and common vision that everyone at Origin shares is obvious. The facility, the gi, the mission - it’s apparent they’re looking to change the world of jiu-jitsu for the better. We applaud their effort, and results! Thanks to Peter, Dedeco, Amanda, and everyone at Origin for their hospitality. I look forward to heading back to Maine for the Immersion Camp this summer. There’s a very cool video we shot for this article that shows you all the behind the scenes stuff talked about in this article. Check it out on our YouTube Channel (www.youtube.com/jiujitsumag) or click on the link for those of you reading in our App. Bringing American made craftsmanship to jiu-jitsu, let alone jobs back home, is an accomplishment on its own. The result of their hard work is a revolutionary gi that’s going to set the standard, we suspect, for years to come. Our hats are off to Origin for putting Maine on the jiu-jitsu map!

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Did someone forget deoderant this morning?

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::::::::::::::::BREAKDOWN

Break Down

TRIANGLE

CHOKE

with SEAN ROBERTS words: MIKE VELEZ

| photos: STAFF

T

HE TRIANGLE CHOKE IS ONE OF THE FUNDAMENTAL FINISHES WE LEARN AS WHITE BELTS. Rooted in Judo, the triangle choke cuts off blood supply to the brain by trapping one arm and shoulder against the neck between the attacker’s legs. One leg bends at the knee across the back of the victim’s neck, interlacing with the Victim, partner, same thing.

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other leg to form a “triangle.” The triangle can be a tricky choke to get sometimes. The triangle is usually gotten from the guard, and going for it comes with a fair amount of risk. Say you’ve got your guard closed, and you see the opportunity. You stuff an arm, but don’t lock it up. Next thing you know you’re getting stacked and your opponent’s passing your once closed

up guard. With that very real possibility, it’s important to know the fundamentals of the triangle so the next time you go for it, you see it all the way through to the end, with a finish. For this Break Down of the triangle, we enlisted the help from newly minted Ralph Gracie black belt, Sean Roberts, who’s been working his way up the ranks and doing damage along the way.

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BREAKDOWN:::::::::::::::

THE MECHANICS The triangle is most commonly performed from guard. The mechanics are simple; your opponent is in your closed guard.

Either by your direction or his own, his right arm goes below your left leg, allowing that leg to come up so the inside of your thigh is against his neck.

Bend your right leg at the knee and hook across the back of his neck, place your other foot on his hip, while bringing your right leg across. Push off with your left foot to get a perpendicular angle to your opponent. The closer you are to being able to look straight into his ear, the better.

Using your left hand, grab your right leg just above the ankle and pull it down and towards you, keeping pressure the entire time to stop him from posturing up or escaping.

Now, bring your left foot off your hip and hook your left leg over your right leg so the crook of your knee is wrapped around the lower part of your shin.

Make sure his trapped arm is stretched across his own neck then squeeze your legs to finish, and pull down on the back of his head if necessary.

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Sean likes to point.

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The Keys When you get your one arm trapped and he postures up, pull the back of his head down with both hands to break his posture and to get you back into a position from which to work from.

If you have to readjust at any point, say you need to get at a better angle with your hips, be sure to grab your right ankle with your left hand against his head, inside your left leg. Secure your grip before loosening your left leg. Once you have a good grip of your right leg with your left hand you can place your left leg on the hip to shove off and get the best possible angle before closing down again with your leg.

A common defense for the triangle is for the person trapped to not allow that arm to go across your body. If this is the case after you’ve locked the triangle, hip up to relieve some pressure, pop his arm across, and then bend at the hips again to finish it off.

If you can’t get that arm across or your opponent really has his arm buried on your side, not allowing you to cross it over, then go for the TeePee. Let go of the triangle with your legs, and instead, go to a high closed guard with your legs crossed near your ankles, yet still trapping one arm.

Then pull him down into you and reach both of your hands together under your own legs, get an “S” or Gable grip of your hands together, and squeeze your arms and legs. This crushes everything and brings the tap.

Which leg gets bent? Sometimes you’ll see guys trap one leg, but then they have the wrong leg bent across the neck. There are a couple ways to remember which leg gets bent across the neck. Remember that it’s always the same side of whichever arm you have trapped. So, if you have his right arm trapped, you’re bending your right leg, his left arm then your left leg. Also, when you’re bending your leg across, it’s going to make a sort of “Z” or “S” shape, with your leg being the top of the letter and his arm being the bottom.

If your opponent stacks you as a defense to the triangle, scoot your shoulders back so he’s no longer over your hips, and instead, is below them. This will drop his shoulders down; this is also a wise tip for those of us with shorter legs.

Let’s say you’re struggling to lock down that knee and your opponent’s looking to escape. Quickly push off on his right hip with your left knee to exaggerate your angle and bring your left leg over his head for a basic arm bar.

When you have everything locked down, you should not be able to see his captured shoulder, if you can, look to bring your arm or locked down leg over his shoulder or closer to his neck.

See what we mean.

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BREAKDOWN:::::::::::::::

GETTING TO THE TRIANGLE FROM CLOSED GUARD

02

Open up your legs and hip out to your right side so your left side is to the mat. Bring your right knee up to keep some distance between the two of you.

01

With your opponent in your closed guard, make a grip of his right collar with your right hand, just below the neck is fine. At the same time secure his right hand at the sleeve with your left hand.

03

Now, bring your right knee up and over his left arm, keep pressure on that left arm so it’s trapped.

04

Straighten your left leg out, then bring your hips back to center, pulling him into you with your grip of his collar.

Be sure to maintain control of his right arm, the closer his hand is to your head the better.

05

06

As you straighten your leg and center your hips, slide your right knee up his shoulder to his neck and quickly cross your right leg over the back of his neck, be forceful and deliberate. At the same time, drag his right hand across your body to your left.

07

Bring your left leg up and over your right foot, and lock your left leg down on your lower right shin, just above the ankle and lock it down.

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Using your right leg to “bite” down on him, quickly release your grip of his sleeve and bring your left hand to the lower portion of your right shin.

This grip keeps him from posturing up and puts you in position for the next step.

08

Sean likes to keep his left hand in position while he squeezes down, and in case his opponent tries to smash him, he uses his right arm to under hook his opponent’s left leg to create a greater angle, negating the smash and finishing the triangle.

If you get to step 8 as shown consider it done.

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BREAKDOWN:::::::::::::::

FROM CLOSED GUARD WITH WHIZZER

02

As his opponent brings his arms forward to base, Sean sneaks his left arm up and over his opponent’s right arm and reaches for his opponent’s left collar.

Trapping his opponent’s right arm with his arm and his grip of the collar is called a “whizzer.”

01

Starting from the closed guard, Sean brings his hands together in front of him, as if to “pray,” then circles his hands to break any grip his opponent might have. At the same time, he does a crunch to break his opponent’s posture.

05 03

04

06

Hip up, bringing your butt off the mat, and drag his right arm over and across your body to your right side. Once his arm is across, collapse your hips back down to the mat.

Get a hold of his left sleeve at the cuff with your right hand. Open your legs, put your left foot on his hip and hip escape to your left.

Force his left hand down, while bringing your right knee up so it’s between you and his left arm, and punch that arm down. At this point, you can close your legs back up to secure that position.

Quickly and forcefully bring his left arm up, while opening your legs and creating space between your right leg and him and shove his left arm beneath your right leg. As soon as it’s forced through, bring your right thigh up against his neck, and bring your left leg over to lock on top of your right shin. As you do this you can let go of the whizzer, but keep his arm trapped under your left arm.

07

Reach with your left hand and grab your own right shin. Release your left leg and put your left foot on the mat or on his hip to adjust your angle.

08

With your angle correct, bring your left leg back over to lock down your shin to finish.

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You getting the hang of this?

4/22/13 11:50 AM

FROM UPSIDE DOWN GUARD

01

You have a hold of his sleeves and he’s followed you around, standing until you’re completely upside down. Place your feet on his biceps as he sprawls out.

02

Open your legs up, kicking your right foot between his left arm and torso.

Take your left leg in the opposite direction, away from the two of you.

03

As you open up and spread your legs, straighten out your trunk as you base with your upper back and shoulder to the mat.

04

While you do this, pull him into you, and you to him, so your left thigh is now up against the right side of his neck and your right thigh is up near his left armpit.

06

From here you should be able to finish. If you must, use your right hand to hold your left leg while you adjust, or under hook his right leg to exaggerate your angle.

05

From this position you can immediately bring your right leg over your left shin and lock down the triangle. Use your grip of his left sleeve to drag his left arm across your body.

A little Herbie Hancock in the background for this one would definitely help you with the spin.

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Defend The

REVERSE FINISH TO COUNTER

TRIANGLE

01

Let’s say you’re working the triangle and going to finish and he grabs your left knee to attempt to create space or break down your grip, this is a very common counter to the triangle. In this case, Sean has his left leg over and across, his opponent grabs that knee with his trapped left arm.

02

The force his opponent applies brings Sean’s knee to the mat.

04

Sean continues the motion until his opponent is on his back and Sean is on top of him, still with his triangle locked.

05

Sean reaches back with his left hand to grab his opponent’s left leg and twists his body to his left, and tightens everything up to finish the triangle choke.

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5

Tips To

The first thing Sean likes to do to defend the triangle is to avoid getting that arm caught out like that. If that happens, with his caught hand he’ll grab on to his opponent’s pants, gi, belt, whatever he can to keep his arm from being brought across his opponent’s body.

1

03

Rather than fight the attempt, Sean turns to his left to face the mat and base out with both hands.

So much of a successful triangle depends on the placement of that arm. For that reason, Sean is sure to keep his elbow down tight against his opponent’s hip.

Keeping it glued there helps to keep the other guy from bringing it across.

2

If your opponent read this article then he might try to reach for your left leg to get an under hook, or adjust his angle. Keep that leg and elbow back, don’t let him grab anything on your free side to create the angle he’s looking for.

4

The further your captured arm is past his locking leg the better. He doesn’t want to see your shoulder; he wants it covered with his leg. If you can pressure your shoulder forward into him, you’ll find some safety. As you do this, stack him and bring

5

Never look at the captured arm, look away. So, if your right arm is caught look to your left, don’t look back in the direction of your arm that’s caught.

3

your right side leg up so that your knee reaches your captured elbow. He’ll never be able to finish from here and you can safely wait it out until he’s ready to try something new.

Looking at your captured arm will help him get the angle he wants.

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

THE POWER OF JIU-JITSU

SOCIAL PROJECTS R words: HYWEL TEAGUE

| PHOTOS: HYWEL TEAGUE and WILLIAM BURKHARDT

IO IS A CITY OF EXTREMES. Great gray monoliths soar up from lush vegetation and golden sands, making it one of the most desirable tourist destinations in the world. Yet, many people live in near-poverty in hillside slums only yards away from multi-million dollar condos.

The favelas of Rio are a phenomenon particular to the ‘cidade maravilhoso,’ and the iconic images of small brick houses that literally cling to steep hills are one of the most well-known aspects of the city. The illegal settlements blossomed over the last few decades, as real estate prices in the city rose. Low-paid workers needed somewhere to live that was close to their places of employment, and so the 88

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‘communities’ grew. Later, they attracted migrant workers from around the country. The last few years have seen the favelas of Rio de Janeiro come under the control of powerfully-armed drugs gangs.

Difficult for police to penetrate, they became societies unto their own.

Gun battles with police, merciless gangsters, and the constant threat of crime made life difficult for the honest, hard-working people who had nowhere else to go.

Since 2008, an ongoing government program has slowly taken back control of the favelas and the drug gangs have been ousted. But old problems remain: people live in sometimes squalid conditions, and do not have access to reliable water, healthcare or a good education.

Many non-profit organizations exist to help support and enrich the lives of the people who live in the favelas of Rio de Janeiro.

One such movement sees that residents of these low-class neighborhoods are given the opportunity to train jiu-jitsu.

Some of the city’s greatest grapplers, such as Fernando ‘Terere’ and the up-and-coming brown belt Jackson Souza, were raised in such places. With jiu-jitsu as the guiding light in their lives, they avoided the many problems that blighted these neighborhoods and were able to live their dreams.

We visited a number of jiu-jitsu outreach projects throughout Rio de Janeiro, to learn about how jiu-jitsu has the power to change people’s lives.

Spreading the word.

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INSTITUTO KAPACIDADE Located in Vargem Grande, Rio de Janeiro.

FOUNDED BY KYRA GRACIE IN 2008.

HOW MANY CHILDREN TRAIN WITH YOU? Kyra: Since 2008 we’ve trained 400 kids. We have a waiting list of over 100 more wanting to train with us.

WHAT IS THE AGE RANGE OF THE CHILDREN YOU TEACH? Kyra: We have from 4 years old to 13. As we grow, we want to expand so we teach up to 18 years old.

HAS YOUR TEAM WON MANY TITLES OR CHAMPIONSHIPS? Kyra: Since I started Kapacidade, we’ve been taking the kids to compete every time we can afford it. They have a lot of fun and they learn a lot during the competitions. But we also make sure we take the ones doing well in school and behaving well in class.

We have a lot of state champions, and a lot of cups. They also train judo and compete in that, too.

IN WHAT TYPE OF NEIGHBORHOOD IS THE PROJECT LOCATED? Kyra: It’s in Vargem Grande. It’s a favela on the outskirts of Rio. Their houses are really poor; they just have one room, usually for 8 people. And most of the parents work as a maid or driver. People donate food, but they live on around US$200 a month.

WHAT TYPE OF PROBLEMS DO THE CHILDREN NORMALLY FACE IN THEIR LIVES? Kyra: For each kid, it’s a different problem. Some, it’s because the stepfather beats them, or the mother doesn’t care about them. Or they see bad things in the community.

There is a lot of this influence. Their health – they don’t even have access to dentists. We also try to take them to dentists, but it’s not enough.

WHAT KIND OF BENEFITS CAN THEY GET FROM TRAINING JIU-JITSU? Kyra: Sport is the tool to change their lives. Not only so they become a black belt instructor or fighter, but it builds confidence. They’ll have more focus, respect – everything they learn on the mat they use outside. It doesn’t matter the job they choose, they’ll use what they learn. I’ve been working with the kids for some years now; I see a big difference with the kids since I started. Some of the kids had bad behavior, didn’t respect their families, and now they’ve changed a lot. They can dream about a better life.

WHAT ARE THE PRINCIPLE OBJECTIVES OF THE PROJECT? Kyra: The main thing is to get kids off the street, so they can be focused on something other than the bad influences. My biggest goal with Kapacidade is to help them develop every aspect of their lives. We have tutoring, so they can be better in school. And just by teaching them jiu-jitsu and judo is giving them love maybe they don’t get at home.

WHAT TYPE OF SUPPORT OR FUNDING DOES THE PROJECT RECEIVE? Kyra: We get donations from friends and family, everything is done by donations. We don’t receive any support from the government.

HOW CAN PEOPLE HELP THE PROJECT? Kyra: Any help is very welcome; we need money so we can keep the project going. We have to pay 4 instructors, 2 BJJ and 2 judo. We have tournament fees, we need gis, we need food for the families. All the info is on the Kapacidade website, and the address, so they can send kids-sized gis.

WWW.KAPACIDADE.ORG.BR

Spreading jiu-jitsu shouldn’t be limited to Brazil.

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SPECIALFEATURE::::::::::

PROJETO ‘DRIVE-IN’ Located in Gardenia Azul, Rio de Janeiro.

FOUNDED BY PAULO CEZAR ‘DRIVE-IN,’ A GRACIE BARRA BLACK BELT IN 2003.

HOW MANY CHILDREN TRAIN WITH YOU? Paulo: Total children who train with me, 50. In the beginning, there were only 8 children attending the daily classes in jiu-jitsu, which are totally free.

WHAT IS THE AGE RANGE OF THE CHILDREN YOU TEACH? Paulo: The age group of children who train with me goes from 5 up to 17 years old.

HAS YOUR TEAM WON MANY TITLES OR CHAMPIONSHIPS? Paulo: Many! All of the children of my project that compete have won medals!

IN WHAT TYPE OF NEIGHBORHOOD IS THE PROJECT LOCATED? Paulo: Jacarepagua (Greater Rio de Janeiro). In relation to the neighborhood, the people here respect my work, I don’t have any problems. The children, most are from nearby.

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WHAT TYPE OF PROBLEMS DO THE CHILDREN NORMALLY FACE IN THEIR LIVES? One problem that some children face in life is the lack of parental affection, many times they will even call ‘dad.’

They look to him as a father figure.

WHAT KIND OF BENEFITS CAN THEY GET FROM TRAINING JIU-JITSU? Paulo: The kids can have many benefits! The goal of the project is to attend to children from any social class, to teach them jiu-jitsu, and educate the young people to live in society with values from the martial arts, but to go beyond and use them in life. But the project is much more than that, besides forming champions and useful citizens, we strengthen the foundation of education in order to drive them away from legal drug use (cigarettes and alcohol) and illicit drugs.

WHAT ARE THE PRINCIPLE OBJECTIVES OF THE PROJECT? Paulo: The objective of this project is to embrace all children, through jiu-jitsu, preparing them with life values, ​​which go beyond the martial arts. The intent is to prepare kids to be integrated into society with a positive outlook on life, with health, and the happiness to pursue their dreams. We are not only producing champions, but we are preparing them to be better human beings.

WHAT TYPE OF SUPPORT OR FUNDING DOES THE PROJECT RECEIVE? Paulo: Nothing.

HOW CAN PEOPLE HELP THE PROJECT? You can email me at drive_ in_jiujitsu@hotmail.com. We really need kimonos for the children, which cost around R$100 (approx US$50). Also, entering tournaments is very expensive, as is travel. Any help is gratefully received.

WWW.FACEBOOK.COM/ PAULODRIVEIN.GRACIEBARRA

We’d love to help with programs like this here in the States as well.

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PROJETO VIDIGAL JIU-JITSU Located in Favela Vidigal, near Leblon, Rio de Janeiro.

FOUNDED BY THIAGO CLEMENTE PIRES, A JIU-JITSU BLACK BELT, IN 2009.

HOW MANY CHILDREN TRAIN WITH YOU? Thiago: More than 150.

WHAT IS THE AGE RANGE OF THE CHILDREN YOU TEACH? Thiago: From 4 years old to adults.

HAS YOUR TEAM WON MANY TITLES OR CHAMPIONSHIPS? Thiago: Yes, in 2010 we had 5 medalists in the Rio Championship, this year we just brought back 11 medals from 18 athletes at the recent FJJD-Rio tournament. All fought very well. Our project is only 3 years old, so it is rewarding to help them in this arduous path.

IN WHAT TYPE OF NEIGHBORHOOD IS THE PROJECT LOCATED? Thiago: We have the favelas Rocinha as our neighbor, and Rio’s most expensive neighborhood Leblon, but this does not help at all. On the contrary, these athletes are often used as inexpensive labor. Our duty is to get real professionals in order to help communities in basic education of thousands of children who need our help, this way we will create champions of life.

WHAT TYPE OF PROBLEMS DO THE CHILDREN NORMALLY FACE IN THEIR LIVES? Thiago: There are thousands. Girls whose fathers tried to molest

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them sexually. Parents who make their children miss a competition and telling them that this kind of sport is a waste of time. We’ve seen adults of 24 years old who said they would attack 14-year-old students. One of our 6-year-old students has already smoked marijuana.

Our goal is transformation, for example, this kid is our mascot today, he is a phenomenon in the sport, is only 7 years and only thinks about jiu-jitsu and walks only by my side. He only goes from home to training now, but we must be very focused and well-prepared for these situations. When you want the good, you can be sure to receive good, even if you don’t know when that day will come.

WHAT KIND OF BENEFITS CAN THEY GET FROM TRAINING JIUJITSU? Thiago: Positive benefits of having a true example to help guide them right, because most people are wrong. Everything they did to me, I do want them to do to these kids, so that’s my goal. Transformation through true character, help shape these personalities for good.

WHAT ARE THE PRINCIPLE OBJECTIVES OF THE PROJECT? Thiago: We can bring happiness for them. We are people who come with the intention of helping. But as has happened, a father

of a student who came all nice - a loving and caring church worker, stole from us R$2000 (US$1000) by acting in bad faith. We do not want that, we want good people.

WHAT TYPE OF SUPPORT OR FUNDING DOES THE PROJECT RECEIVE? Thiago: I have a salary from the city government since 2010 of R$733/month.

My rent is R$800, but I am grateful because I did not get anything in 2009.

We are supported by the community association that gives us the space to train.

We had help from Prime Sports for the mats, and Brazil Combat Kimonos sell us the kimonos at cost price. We are partnered with Team CheckMat (Ricardo Vieira) and that tripled my workload, as we are currently aiming to open a new center in the community to help the competition fighters.

HOW CAN PEOPLE HELP THE PROJECT? Thiago: People can help as they want and think is best, from talking to the kids to a sponsorship from a big company.

Last year we put on three more activities, capoeira, judo, and taekwondo, so anything is welcome. You can contact me by e-mail: thi-jiujitsu@hotmail.com or find us on facebook at: “PVDGJJ Vidigal.”

WWW.FACEBOOK.COM/ PVDGJJ

If you would like to tell us about your program email feedback@jiujitsumag.com

4/9/13 10:44 AM

PHOTO: WILLIAM BURKHARDT

IL ED Z RT RA PO B IM M O FR

VB TEAM Located in Favela Cantagalo, near Copacabana, Rio de Janeiro.

FOUNDED BY RICO VIEIRA, CO-FOUNDER OF CHECKMAT, IN 1994≥ HOW MANY CHILDREN TRAIN WITH YOU? Rico: On average about 70 kids.

The competitive season in the gym is crowded because the little guys like to compete. But in the holiday season the children are divided between the beach, playing with kites, and jiu-jitsu!

WHAT IS THE AGE RANGE OF THE CHILDREN YOU TEACH? Rico: From 4 years of age you can start to work and to teach the kids, but in a playful way; arousing interest in the martial arts and creating respect on the mat.

HAS YOUR TEAM WON MANY TITLES OR CHAMPIONSHIPS? Rico: Quite a lot. My project normally fights for my team CheckMat. And it helps a lot in scores. But when we fight on behalf of the project in Brazilian Federation competitions, we’ve won some categories.

IN WHAT TYPE OF NEIGHBORHOOD IS THE PROJECT LOCATED? Rico: My project is in Favela Cantagalo.

I have plenty of support from the community and neighbors. I do not live in the community as that would be Jiu-jitsu is good for the soul. The instructor and the student.

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difficult for me, but I’m actually very well respected and seen as a resident of the community. I have great friends there.

WHAT TYPE OF PROBLEMS DO THE CHILDREN NORMALLY FACE IN THEIR LIVES? Rico: Financial difficulty – lack of money hinders the very creation of the children; poor schooling, the lack of good food, the lack of support for the education of the family. I think with the financial side balanced, things could be structured correctly for the children to develop well.

WHAT KIND OF BENEFITS CAN THEY GET FROM TRAINING JIU-JITSU? Rico: Initially, fun. The jiu-jitsu starts as something to occupy the mind of the child. And in time we discover the interests and values ​​within each.

WHAT TYPE OF SUPPORT OR FUNDING DOES THE PROJECT RECEIVE? Rico: Sometimes I get help from my friends who see our needs. Used mats help me a lot. I got some from Akxe gym and ‘Toco’ (head instructor at Nova Geracao). Friends that visit give us kimonos and donate food and everything, and everything is accepted.

What else would make a big difference, is if one day we could get sponsorship to help the project. That would be a great help.

HOW CAN PEOPLE HELP THE PROJECT? Rico: Contact me by email, ricovieira@hotmail.com.

WWW.IS.GD/VBTEAM_RIO

WHAT ARE THE PRINCIPLE OBJECTIVES OF THE PROJECT? Rico: To discover their talents and thus give them an opportunity according to that talent, be it in jiu-jitsu or in other professions. I try to be close to them, so I can help with any problems and discover their specialties.

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2013

IBJJF PAN AMS The 2013 Pan American Championships Set the Stage for the Upcoming 2013 Worlds, with Buchecha Still on Top words: DEB BLYTH

B

| photos: KRISTEN MENDES, KENNY JEWEL, JOHN COOPER, MIKE VELEZ

RAZILIAN JIU-JITSU ATHLETES STORMED THE BREN CENTER AT UCI TO COMPETE AT THE 2013 PAN AMS AND THEY BROUGHT WITH THEM A HIGH LEVEL OF EXCITEMENT THAT ELECTRIFIED THE ROOM. From the fans to the athletes, the buzz that competition always brings with it could be felt everywhere. Athletes came with very focused purposes and goals – to win the coveted gold medal in their divisions and/or open classes and to feel the joy of victory and sense of pride that standing at the top of the podium elicits. Additionally, many feel that a win at the Pan Ams sets the stage for what is to come at the World Championships in May; so taking gold at this event is definitely a feather in any athlete’s cap. As is true every year, there are always triumphs and disappointments, for both the athletes and the fans, and this year was no different, but that’s part of what makes these events so special.

No one knows whose day it’s going to be until the action is over. And now that the curtain has finally closed, Jiu-Jitsu Magazine is taking a look back at how the last days of the Pan Ams unfolded:

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MIKE VELEZ

Four photographers contributed to this article.

4/10/13 3:48 PM

MIKE VELEZ

CAIO RISES TO THE TOP OF HIS GAME In the men’s black belt division there were a couple of divisions that closed out with teammates in the final (not exciting for the fans, but definitely a thrill for the athletes). However, there were also quite a few black belts who fought hard for their coveted gold medals.

Caio Terra was finally able to beat his long time rival, Bruno Malfacine, on points, 2-0. Caio has been on the losing end of this rivalry for awhile; repeatedly losing to Bruno on refs’ decisions over the years, however, this year he was able to get the sweep and the win to take gold.

I sure hope we got the photo credits right!

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KRISTEN MENDES

KRISTEN MENDES

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CONTROVERSY BETWEEN RIVALS YET AGAIN?

KRISTEN MENDES

In the feather division, two other rivals went head to head in a very exciting match that resulted in another ref ’s decision between the two. Rafael Mendes and Rubens “Cobrinha” Charles ended their match 2-2, with Cobrinha putting a halt to Rafael’s berimbolo sweeps and Rafael stuffing Cobrinha’s forward motion. In the end, the referees swung in favor of Rafael (again), giving Rafa the win. An elated Rafael fell to his knees on the mat in joy, while a very disillusioned Cobrinha stalked off the mat confused and unhappy with the decision.

KRISTEN

MENDES

NEWLY CROWNED “RANDSOME” GRACIE WINS GOLD AND PUBLIC ADORATION The middle division proved to be, possibly, the most exciting match of the day, and maybe even the weekend, as Clark Gracie, who has become an Internet sensation with a number of meme’s out there on his behalf – his new name being “Randsome Gracie,” - came back from a point deficit by setting up his signature omoplata, and then taking Marcelo “Lapela” Mafra’s back and tapping him out with just 26 seconds left on the clock. Lapela, who tried to hang on, ended up asleep, with an astounded crowd (and a visibly relieved and stunned Clark) looking on. The crowd erupted in cheers, shaking the rafters in the event center.

KENNY JEWEL

KRISTEN

MENDES

KRISTEN ME NDES

KRISTEN

MENDES

BUCHECHA STILL ON TOP Although a noticeably absent Rodolfo Vieira was not at the Pan Ams this year, 2012 Worlds double gold winner, Buchecha, was. He had his work cut out for him in the final against Alexander Trans, who turned out to be no match for Buchecha’s skill and overall expertise. Alexander was able to survive the 10-minute match, but Buchecha bested him on points to take gold.

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KENNY JEWEL

Looks good in winning as well.

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DRUG TESTING AT THE PANS This year was the first to see testing for performance enhancing drugs.

Black belt finalists were chosen randomly by division prior to the final result. The testing was carried out by the USADA, urine samples were given to the USADA immediately after each final event.

The athletes that were tested were: Gabi Garcia, Andre Galvao, Marcus Buchecha, Roberto Tussa Alencar, Vanessa Oliveira, Luiza Monteiro, Rafael Mendes, Guilherme Mendes, and Caio Terra. At the time of printing results have not yet been returned. This is a step forward for the sport of jiu-jitsu.

OFFICIAL RESULTS: KRISTEN MENDES

ROOSTER WEIGHT: Caio Terra Brasa defeated Bruno Malfacine Alliance on points.

FEATHER: Rafael Mendes Atos JiuJitsu defeated Rubens “Cobrinha” Charles Alliance via ref ’s decision.

KENNY JEWEL

MIKE VELEZ

LIGHT FEATHER: Gui Mendes Atos Jiu-Jitsu defeated Laercio Fernandes Alliance in a very close match on points.

KRISTEN MENDES

KENNY JEWEL

LIGHT: Michael Langhi of Alliance closed out the bracket with his teammate Lucas Lepri. Michael took the gold medal.

MIDDLE: Clark Gracie Gracie Elite Team defeated Marcelo “Lapela” Mafra CheckMat by submission.

MIDDLE HEAVY: Andre Galvao Atos Jiu-Jitsu closed out the bracket with teammate Guto Campos.

Andre took the gold medal.

KRISTEN MENDES

SUPER HEAVY: Leo Nogueira Alliance defeated Gabriel Vella Street Sports Club on points.

HEAVY: Roberto “Tussa” Alencar Gracie Barra defeated Nivaldo Oliveira CheckMat on points.

KENNY

JEWEL

KRISTEN MENDES

ULTRA HEAVY: Marcus “Buchecha” Almeida CheckMat defeated Alexander Trans CheckMat on points.

KRISTEN MENDES KRISTEN MENDES

We were asked not to take photographs of the USADA officials.

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ABSOLUTE EXCITEMENT! The men’s black belt absolute final was a bout that everyone was looking forward to watching.

Who didn’t want to see two of the top jiu-jitsu athletes in the world go at it, toe to toe, mano y mano? Twitter, Instagram and facebook were afire from the buzz the buildup this match created.

When it finally came to fruition, it was a war, and Andre gave as good as he got, but in the end, the big man, and current

reigning 2012 Worlds double gold champion, “Buchecha,” took the match to win at the end.

The two displayed their excellence and overall technical skill in the sport from their stand up to their ground games, and with the score tied 2-2 – both athletes earning points for sweeps - Buchecha orchestrated a third sweep to win on points and earn double gold for the day at the Pan Ams.

KRISTEN MENDES

OFFICIAL RESULT:

JIU-JITSU WOMEN DON’T MESS AROUND! The women’s black belt division showcased many of the usual suspects in the finals and the athletes exhibited a high level of technical skill that women in jiu-jitsu are known for. In the light feather division, Miriam Cardoso of Elite BJJ Redmond defeated Sofia Amarante of the Avengers in the finals on points. Sofia picked up a penalty point during the match, which secured a win for Miriam.

KENNY JEWEL

ABSOLUTE: Marcus “Buchecha” Almeida of CheckMat defeated Andre Galvao of Atos Jiu-Jitsu on points to take double gold for the day.

KRISTEN MENDES

KRISTEN MENDES

KRISTEN MENDES

Prior to taking her back, Talita Nogueira getw ready to setup a sweep.

KRISTEN MENDES

Vanessa Nascimento looks to the scoreboard.

KENNY JEWEL

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HEAVY HITTERS ON THE MATS, REGARDLESS OF THEIR WEIGHT

Luiza Monteiro (bottom) sets up a sweep.

In the feather weight division, Luiza Monteiro of PSLPB Cicero Costha and Mackenzie Dern of Gracie Humaita put on a show in the final. Luiza ultimately won the match with a sweep, to go up on points and take home gold. This was payback for the recent Copa Podio event that Mackenzie bested Luiza at. In the middle division, Vanessa Nascimento of GF Team defeated Thaysa Silva of the Avengers on points. Talita Nogueira of Gracie Elite Team and Luzia Fernandes of Gracie Barra faced off in the medium heavy division. The two fought it out, but Talita defeated Luzia on points, getting a sweep and then taking her back at the end of the match.

Hey Ladies!

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TEAMMATES HAPPY TO CLOSE OUT THEIR BRACKETS There were a couple of close outs to report…in the light weight division, Beatriz Mesquita and Ana Carolina Vidal Lebre, both of Gracie Humaita, closed out the bracket, with Ana Carolina taking gold. The heavy weight division was closed out by Alliance teammates, Gabi Garcia and Andresa Correa. Gabi went home with the gold.

KRISTEN MENDES

Beatriz Mesquita and Ana Carolina Vidal of Gracie Humaita.

KRISTEN MEND ES

OFFICIAL RESULTS:

JOHN COOPER

KRISTEN MENDES

LIGHT FEATHER: Miriam Cardoso Elite BJJ Redmond defeated Sofia Amarante The Avengers on points.

KRISTEN MENDES

LIGHT: Ana Carolina Vidal Lebre Gracie Humaita closed out the division with teammate Beatriz Mesquita.

Ana Carolina took home the gold.

Gabi Garcia and Andresa Correa of Alliance.

FEATHER: Luiza Monteiro PSLPB Cicero Costha defeated Mackenzie Dern Gracie Humaita on points.

Michael Liera Jr. is in disbelief after winning the Gold in the Purple Belt Adult Open Weight final against Felipe Cesar Silva.

JOHN COOPER

KRISTEN MENDES

MIDDLE: Vanessa Nacimento GF Team defeated Thaysa Silva The Avengers on points.

KRISTEN MENDES

Recently promoted Black Belt, Orlando Sanched gave as good as he got in his match against Andre Galvao.

Galvao would go on to win the match.

JOHN COOPER

KRISTEN MENDES

MIDDLE HEAVY: Talita Nogueira Gracie Elite Team defeated Luzia Fernandes Gracie Barra on points.

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HEAVY: Gabi Garcia Alliance closed out the bracket with teammate Andresa Correa. Gabi took home the gold.

Daniel Beleza locks in the collar choke.

Chasing a dream.

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GABI IS ABSOLUTE-LY GOLDEN The women’s black belt absolute included Alliance’s Gabi Garcia and Gracie Humaita’s Beatriz Mesquita. With a very serious and reflectivelooking Beatriz taking the mat, you could almost see the thoughts and strategies swirling in her mind about how to take on and trump Gabi’s game. Beatriz pulled guard, but it wasn’t too long before Gabi passed and then remained on top for the rest of the match to win on points and take gold, earning Gabi double gold honors for the day.

BLACK BELT HONORABLE MENTIONS Anyone who takes gold, silver or bronze should be commended for their perseverance in making it through their brackets to take a place on the podium. In that regard, there were many names worthy of our attention. Like fine wines that become sweeter and better with age, here are just a few of the black belt Master and Senior divisional gold medal winners:

KENNY JEWEL

Daniel Beleza attempts to jump guard but his opponent Brandon Mullions dives under.

Daniel Beleza SAS Team USA; Denilson Pimenta GF Team; Marcos Torregrosa Yemaso BJJ; Gustavo Alencar (Tussa’s brother) Gracie Barra; Gutavo Pires Gracie Barra; Rodrigo Medeiros Brasa (bronze/ gold); Vicente Junior Vicente Junior BJJ; Cleber Luciano Cleber JiuJitsu; Cassio Werneck Cassio Werneck BJJ; Fabio Leopoldo Gracie Elite Team; Roberto Godoi Godoi JJ Club (double gold); Stephen Hall Alliance, Giva Santana Lotus Club JJ; Kurt Osiander Gracie Elite Team; Chewy Ybarra Cleber JJ; Kelly Rundle Alliance; Willie Rodriguez Alliance; James Boran (double gold)

JOHN COOPER

KEENAN CORNELIUS ON ANOTHER HISTORY-MAKING ADVENTURE Keenan Cornelius, the brown belt phenom, once again made quite a splash at the Pan Ams, with everyone waiting to see what would happen with him after he suddenly left the Lloyd Irvin camp to join the prestigious Atos JJ team with legendary figure Andre’ Galvao, just a short time ago. However, there was nothing new to report, as Keenan was his usual confident and reserved self – there was no hesitation or hiccup anywhere in his game or mindset. And as per the usual scenario these days, he ended up in the absolute final with Paulo Miyao of PSLPB Cicero Costha, after already winning gold by defeating Ignacio Neto of Gracie Barra in his middle heavy division. Once again, Keenan and Paulo engaged in a double guard pull scenario with Keenan scoring an advantage at the end of the match to win double gold for the day and re-stake his claim at the top of the podium.

JOHN COOPER

JOHN COOPER

OTHER BROWN BELT NEWS In other news, Joao Miyao of PSLPB Cicero Costha took gold in his light feather division, while brother Paulo took gold in feather after defeating Gianni Grippo of Alliance in the semi-finals. In the light weight division, Rafael Pereira of Gracie Elite Team topped AJ Agazarm of Gracie Barra to take gold. In the women’s brown belt division, Kristina Barlaan of Nova Uniao bested Kiri Liao of Ribeiro Jiu-Jitsu (far right) in the final to take gold, and Angelica Galvo of Atos Jiu-Jitsu squared off with Jena Bishop of Gracie Humaita in a war that Angelica ultimately won to take gold.

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KRISTEN MENDES

KRISTEN MENDES

Keenan going for the foot lock.

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KENNY JEWEL

RESPECT FOR THE GI! ABSOLUTE: Gabi Garcia Alliance defeated Beatriz Mesquita Gracie Humaita on points.

Among the competitors and fans at the Pan Ams, several UFC fighters could be seen mingling with the crowd, showing their respect for the gentle art and their appreciation for the gi. UFC Lightweight Champ and jiu-jitsu brown belt, Ben Henderson showed that the gi is alive and well in MMA, as he made it to the third round of his division. He was his usual overly competitive self, JOHN COOPER not wanting to give up a single mistake or match along the way.

When he did lose, he jumped up and down as the ref raised his competitor’s hand, as if he wanted to go again and end up with a different result this time.

Also at the event, was UFC star and jiu-jitsu black belt and world/ADCC champion Fabricio Werdum, who never misses a jiu-jitsu tournament when he’s in town, and also UFC welterweight KENNY JEWEL contender Jake Ellenberger who recently won KO of the Night honors at UFC 158 and is a purple belt in jiu-jitsu showed up to witness some of the greatness on the mats. Finally, as an ultimate show of respect for the gi, Renato Laranja, JJM’s poster boy from our Ronda Rousey edition, was seen wandering around the Pan Ams in his crisp and blindingly white Storm gi, choking people out, sharing information about fruits and vegetables, flirting with the ladies, and generally instructing everyone in his line of vision and in ear-shot to RESPECT THE GI!

THE CHAMP IS HERE! Current UFC Lightweight Champ Ben Henderson showed up to compete in the Middleweight Brown Belt division and picked up two wins along the way. He lost in the third round to Jaime Soares Cantuno by points. With a UFC title defense only a month away from the Pans, that’s a gutsy move. Luckily he suffered no injures and bumped up his BJJ cred a few points!

KENNY JEWEL

SO LONG 2013 PAN AMS, IT’S BEEN FUN!

All in all, the 2013 Pan Ams were a smash success and set the stage for the upcoming Worlds where all the top competitors – the best in the world – will come to compete in May. Will Buchecha, once again, take double gold honors there as well? Time will tell, but the 2013 Pan Ams proved that he is still at the top of his game, so every athlete in his division and on his radar better get ready for a battle when May rolls around.

KENNY JEWEL

Renato photo bomb.

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GOT PAIN?

What’s the Diagnosis and What to Do

W words: DR. JOHN PARK

| illustrations: DAVE PALACIOS

E ALL KNOW THAT ANY SERIOUS INJURY OR PAINFUL CONDITION SHOULD BE EXAMINED BY A HEALTHCARE PROFESSIONAL. However, since it is not always possible to see a doctor right away, this guide will help you get a better understanding of what might be going on after an injury. The following tests are designed to be performed by a healthcare professional, however, they have been modified to be performed by you or with the assistance of a training partner. In every case mentioned hereafter, a fracture is always one of the differential diagnoses following trauma, however, it will be excluded from the lists.

This guide is not a substitute for an examination done by a licensed healthcare provider. A visit to the doctor or a trip to the emergency room is always recommended whenever possible.

NECK PAIN 01

NECK PAIN WITHOUT TRAUMA: neck pain in the absence of trauma can be the result of osteoarthritis, disc degeneration or muscular strain from overuse.

WHAT TO DO: reduce activities, try massage therapy, seeing a chiropractor, and using NSAIDs (Advil, Motrin, etc.) as needed. X-rays may be necessary to rule out other conditions.

02

NECK PAIN WITH TRAUMA: neck pain resulting from an injury can be due to a ligamentous sprain, muscle spasm, or disc bulge/herniation causing a pinched nerve

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TESTS

MAXIMUM FORAMINAL ENCROACHMENT TEST: extend head and neck all the way back and rotate to both sides. Have someone press downwards on the head from each position. If pain increases in neck and there is pain referring down the arm or shoulder blade, or there is increased tingling and numbness in the hand or fingers, you most likely have a pinched nerve in the neck resulting from a disc bulge or herniation.

MAXIMUM FORAMINAL ENCROACHMENT TEST

SHOULDER DEPRESSION TEST: from the seated position, bend the neck sideways down towards one shoulder. If pain is present on the opposite side, a ligament sprain or muscle strain may be present. If pain is present on the same side with pain, numbness or tingling going into the shoulder blade, arm, or hand, a pinched nerve may be present.

WHAT TO DO: stop activity immediately and see a doctor. If decreased activity does not improve symptoms, an MRI may be necessary to determine if a herniated or bulging disc is present.

SHOULDER DEPRESSION TEST

Sorta creepy.

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SHOULDER PAIN

01

SHOULDER PAIN IN THE ABSENCE OF TRAUMA: pain without injury suggests a chronic condition such as tendinitis. Most likely diagnosis is a Rotator Cuff Impingement Syndrome.

A

TESTS

SHOULDER IMPINGEMENT TESTS: 1. Reach upwards with the affected side arm fully extended. Pain in the front of the shoulder with limited range of motion is a positive finding.

2. Reach across the body with the affected arm, bend the elbow 90 degrees, and rotate

SHOULDER IMPINGEMENT TEST

02

SHOULDER PAIN AFTER TRAUMA: pain and weakness after an injury can indicate a torn rotator cuff muscle or cartilage damage.

Shoulder dislocations and separated shoulders are also possible injuries.

arm down towards the floor.

If pain is reproduced in front of the shoulder, there is most likely a biceps or supraspinatus tendinitis.

WHAT TO DO: avoid repetitive overhead activities, strengthen rotator cuff muscles, especially the

teres minor/infraspinatus, and stretch pectoralis muscles. Retrain muscles so there is no internal rotation and forward rolling of the shoulders. Try physical therapy if pain persists.

B

EMPTY THE CAN TEST

TESTS

EMPTY THE CAN TEST: Straighten the affected arm with the thumb pointed down. If you are unable to lift the arm up from that position or have to cheat by using the upper back and shoulder muscle, you most likely have a rotator cuff tear.

Just saying.

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A

B MAY 2013

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CRANK TEST CRANK TEST: Lay flat on your back with affected arm bent. Slide the arm above your head and have someone rotate the arm internally and externally while applying pressure towards the shoulder joint. Sharp pain with catching and/or locking suggests a labral (cartilage) tear.

SULCUS SIGN TEST: Sitting up, have someone pull downward on the affected arm holding at the elbow. If there is excessive movement downward,

and a “step defect” appears on the top of the shoulder, a shoulder separation is the most likely diagnosis.

WHAT TO DO: activity should be discontinued, immediately followed by examination by a doctor. Serious shoulder injuries, including full thickness rotator cuff tears, significant labral tears or ligamentous damage may need to be managed surgically.

MRI will be necessary to see what structures are damaged.

SULCUS SIGN TEST

MOVING?

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BACK PAIN 01

BACK PAIN WITHOUT TRAUMA: back pain without injury is most likely the result of muscular strain, osteoarthritis, disc degeneration, or excessive wearing of the joints.

WHAT TO DO: chronic lower back pain can be effectively managed with exercises and a stretching program.

Physical therapy, chiropractic treatments and massage are also effective ways to treat non-traumatic back pain. X-rays can be useful to help determine the cause of back pain and general condition of the spine.

02

BACK PAIN RESULTING FROM TRAUMA: sharp lower back pain with pain radiating into the hips, or back pain with sciatica (pain radiating down the back of the thigh and leg) is often the result of a bulging or herniated disc.

TESTS

STRAIGHT LEG RAISE: lay flat on your back with both legs straightened out.

Have someone lift one leg slowly. If pain is present in the lower back, with increased pain referring into the hip, thigh, or leg, it can be indicative of a disc pressing on a nerve root. Increased tingling, numbness, or a burning sensation in the legs or feet are also positive findings.

STANDING KEMP’S TEST STANDING KEMP’S TEST: from the standing position, lean backwards, and rotate to one side followed by the other. If there is only lower back pain present, there may be an injury to the facet joints in the spine. If lower back pain is present, along with pain referring into the hips and thighs, or there is sciatica, tingling, and numbness in the lower extremity, a disc bulge or herniation may be present.

WHAT TO DO: vigorous physical activity should be stopped immediately.

An MRI can be performed to visualize the discs and whether or not there is a pinched nerve. Prolonged sitting should also be avoided, since most disc injuries are made worse with seated postures. Frequent breaks from sitting and short walks, as tolerated, can be beneficial.

STRAIGHT LEG RAISE

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This one definitely works best with the gi on.

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KNEE PAIN 01

Knee pain without injury is most likely from osteoarthritis and gradual wearing away of the cartilage. Improper tracking of the kneecap can also cause chronic knee pain.

SQUAT TEST

WHAT TO DO: X-rays can provide good information about joint health in the knees.

Cross training along with exercises to strengthen the vastus medialis oblique muscle can help stabilize the knee. Bracing and Kinesiotaping can also be beneficial to help manage chronic knee pain.

02

Knee pain following trauma: damage to the cartilage that cushions the knee joint and ligaments that stabilize the knee are common following acute traumas

TESTS

SQUAT TEST: stand with the feet shoulder width apart and attempt to squat down slowly. If there is sharp pain with clicking or locking and inability to apply full pressure on the affected side, there may be a meniscus tear present.

ANTERIOR DRAWER TEST

ANTERIOR DRAWER TEST: lay flat on your back with your hip and knee flexed. Have someone pull on the leg away from you, towards them keeping the knee in a flexed position. If there is excessive forward translation of the leg, an ACL injury may be present.

VALGUS STRESS TEST: with the affected knee slightly flexed an examiner should press on the outside of the affected knee inwards while pulling the lower leg outwards. Pain with excessive flaring of the leg is a positive finding indicating a possible MCL sprain.

VARUS STRESS TEST: with the injured knee slightly flexed an examiner should press on the inside of the knee outward, while applying pressure on the lower leg from the outside inward. Pain on the outside of the knee, with excessive gapping in the knee joint, is a positive finding for a possible LCL sprain.

VALGUS STRESS TEST

VARUS STRESS TEST

WHAT TO DO: activity should be stopped following any serious injury that limits range of motion or feels unstable. An MRI should be performed after physical examination by a doctor to rule out any tears that may need surgery.

Also useful if you’re stuck in the woods.

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STRENGTH&CONDITION

ROAD WORK FOR JIU-JITSU S words: JEREMY REID

HOULD JIU-JITSU ATHLETES RUN? There appears to be a little debate about this. Some think, since jiu-jitsu athletes are not field athletes and never run, they shouldn’t run to train and that there are better ways to get in shape. Others love running and think that it’s a great way to exercise, and therefore, jiu-jitsu athletes should be running. Well, each side has pretty valid points and there really is no clear-cut answer. I would not say ALL jiu-jitsu athletes should run, but I also won’t say ALL of them shouldn’t.

It really depends on the person and the situation.

One of the main arguments against running is that it doesn’t mimic the demands of jiu-jitsu. It only works the lower half of the body instead of the entire body. While I do believe that there are some better ways to get into shape for jiujitsu, running can still be a great training method and it can give you great results when implemented correctly. The most important thing is determining what you want to get out of your running program and then developing it to meet your specific needs and goals.

DEVELOPING YOUR RUNNING PROGRAM

While running can be a great way to improve conditioning, there are some people who might want to avoid it. Running can be very strenuous on the joints (although this is most often from poor form), but if you have joint issues, specifically knee issues, you might want to avoid or limit it. I think one of the biggest issues with running is the misconception associated with it. When most jiu-jitsu guys think about a running program, they envision miles and miles of long slow running in tiny shorts. Well, you can still wear the shorts if you want, but running doesn’t have to be long and slow, and in fact, for jiu-jitsu, you don’t want it to be. You should develop your running program to meet the demands of jiu-jitsu. This means tailoring it to work all the energy systems. In fact, the most important thing for a jiu-jitsu running program is understanding the energy systems and how they apply to jiu-jitsu. I covered this in a past article, but I will go over it again as it is critical for understanding how running can benefit your jiu-jitsu.

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Long distance running can do harm to your joints.

Any type of high-impact activity can damage joints.

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YOUR ENERGY SYSTEMS

The body has three energy systems it uses during a jiu-jitsu match. These three energy systems are the ATP-PC immediate energy system, nonoxidative or anaerobic energy systems, and oxidative or aerobic energy systems. The contribution of each depends largely on the intensity and duration of the activity.

PHOSPHAGEN

ANAEROBIC

Phosphagen, also referred to as ATP-PC, is the primary energy system at the onset of exercise and during short-term max effort activities, usually lasting 10 seconds or less.

Activities include short sprints, jumps, shooting for a takedown, exploding for the sweep, etc. After 10 seconds our anaerobic system starts to take over.

AEROBIC

The anaerobic energy system is the predominant energy system for high intensity activities lasting 20 seconds to 1 or 2 minutes.

It is arguably the most dominant energy system in a jiu-jitsu match due to the repetitive high intensity bursts lasting 30 seconds to a minute.

After 1 or 2 minutes we start to see the aerobic energy system start to take over.

APPLYING TO JIU-JITSU

Now that we understand what the energy systems are and how they work, we must adjust our running program to meet these demands and focus on our specific goals. If you are using a running program for your overall conditioning, then you must be sure to hit all the energy systems. However, you can create a running program to supplement your conditioning and really focus on one or two of the energy systems. Basically, if you are lacking in your

explosive ability, implement some short explosive sprints. If your problem isn’t explosiveness, but recovery between matches, add some longer duration runs.

To tailor your running program for specific energy systems, you must pay attention to your work to rest ratios. This refers to the ratio of the amount of work time to the amount of recovery time. For example, if you are doing 5 second sprints with 15 seconds of recovery, you will have a 1:3 work to rest ratio. If

Basically to be well rounded you must not neglect any of your energy systems.

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The aerobic energy system is the primary energy system used in low intensity, long duration activities. It is the only energy system that uses oxygen. This makes it capable of creating large amounts of energy; however, because of its dependence on oxygen, this energy production takes a long time. Since jiu-jitsu matches last longer than a few minutes, there is a strong aerobic contribution. However, due to the bursts of high intensity actions in a match, the anaerobic system is extremely active, with the aerobic systems primary role to be recovery between bursts and matches.

you are doing 2 minutes hard with 1 minute of recovery, then you will have a 2:1 work to rest ratio. A 1:6 ratio with max effort activities lasting 5-15 seconds is best for training the immediate energy system. For the anaerobic energy system the ratio can be anywhere in the 2:1 to 1:4 range with high intensity activities lasting 20 seconds to 2 minutes. For training the aerobic energy system to aid in recovery, I suggest a range of 3:1 to 1:1 utilizing moderate

to moderately high activities lasting 1-2 minutes or longer with lower intensity active recovery periods. Correctly matching your work to rest ratios with the energy systems you want to train is critical for the success of your running program. Once you have your goals and you match them with the energy systems and work to rest ratios, the next step is deciding how and where to run.

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STRENGTH&CONDITION

SAMPLE PROGRAMS

WHERE TO RUN

Treadmill or outdoors? Flat land or hills?

Grass or pavement? These are all valid questions, and honestly, it really comes down to what works for you and what you have access to. There really are no wrong answers. Anyway you can get it done will work. I will however, make a few suggestions to help optimize your success.

Let me get started by saying that running on pavement is by far the most strenuous on the joints and the body, especially for sprints. So, I would highly suggest only running on pavement for longer, slower runs, and even then be careful. Trying to find grass or a track to run on will be a better option. Running uphill can be a great way to increase the intensity of a run, and anyone who has ever had to do hill sprints can attest to their effectiveness. I have not found many things that come close to hill sprints for increasing explosive bursts.

Now, for the big question, “Treadmill or outside?” I have looked at it through all the technicalities and arguments either way.

After researching and trying to determine all the physiology, I have decided it really comes down to personal preference.

Whichever one you feel like you can push harder on will give you the best results. The most important thing is getting out there and doing it!

HILL SPRINTS FOR EXPLOSIVE BURSTS Find a fairly steep hill roughly 10-30 yards in length Sprint up the hill Multiply the time it took you to finish by 5 and rest that long Repeat 10-20 times 400 METER SPRINTS Find a track Sprint 1 lap (400 meters on a standard track) Track your time and add 20% • If it takes you 1 minute, your time will be 1:12 • This is your max time Rest 3-4 minutes between sprints Continue sprints until you can no longer complete them under your max time TREADMILL SPRINTS Set treadmill to incline and high speed

The Versa Climber is an excellent way to get a full body cardio workout without putting stress on your joints. Check out my article in Issue 9 on interval training for more information on using the Versa Climber in place of running.

Sprint 15-30 seconds Rest on side of treadmill until heart rate drops below 130bpm Repeat 10 times TEMPO RUNS Run 1-2 miles Find your comfort speed Every ¼ mile alter speed between fast and comfort speed Try and work to bigger differences between fast and comfort speed

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Hill climbs and Versa Climber, those are our two favorites.

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CRISTOBAL HERNANDEZ Crossing The Goal Line Thanks To Jiu-Jitsu

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N THE CASE OF CRISTOBAL HERNANDEZ, JIU-JITSU WAS THE ICING ON THE CAKE. Cristobal grew up obese all his life. Being picked on and bullied as a kid took its toll on him, keeping a negative emotional cycle in place that compounded the problems.

When he turned 18 he decided enough was enough and that he was going to make a change. Weighing in at 315 lbs Cristobal made drastic changes to his diet and the weight fell off. He got all the way down to 215 lbs, but he had hit a plateau. It was then that he discovered jiu-jitsu and found the motivation and passion to blast through 215 lbs, to get all the way down to 175 lbs to compete at the 2011 IBJJF Worlds. Then he worked his way down to 165 lbs for the US Nationals. That type of determination and perseverance is a perfect example of how jiu-jitsu can change people for the better in every way.

so much more energy now, with the addition of training and a clean diet, and I have so much more self-confidence. There’s so much discipline as well that’s come into my life, thanks to jiu-jitsu, and it spills over into everything I do. I’m more focused and centered at work and accomplish so much more. I feel more productive, and overall my mood is just great. People don’t believe it, but seriously, just training jiu-jitsu and eating clean is my secret to happiness.

HOW DID YOU DISCOVER JIU-JITSU? Watching UFC. To be exact, Forrest Griffin vs Stephan Bonnar in the TUF Finale. I started watching the classics after that (Royce Gracie) and saw what jiu-jitsu could do to the larger, stronger “bully” of a fighter and I fell in love. My buddy started showing me fundamentals, a school opened a few blocks away, and the rest is history!

HOW OFTEN DO YOU TRAIN? Depending on the day and my work schedule, anywhere from 2- 3 hours. I go between Gi and No Gi depending on the day. Despite having a lot of time in it, injuries and finances have kept me from progressing in belt rank like I’d like to. But hopefully I’ll be tying on a blue belt not too long from now.

WHAT ELSE DO YOU DO FOR PHYSICAL FITNESS? I’m a bit of a fitness junkie. I love Olympic Lifts and Kettlebells. I also love spinning, swimming, hiking, and I couldn’t live a day without Yoga.

Honestly, if I’d say what two things really add into my game and help with my jiu-jitsu, it’s the Kettlebells and Yoga.

HAVE YOU CHANGED YOUR DIET AND HOW? My diet has changed DRASTICALLY. I tried to do the high protein, low carb thing, but it just wasn’t for me. I started researching all sorts of diets back and forth and ended up

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BEFORE

sticking with a whole-foods, plant based, vegan diet. Lots of fruits and veggies, really clean, high quality carbs such as quinoa, oatmeal, brown rice, and sprouted grain bread, raw nuts, beans, lentils, and for protein, organic tofu and tempeh.

WHAT’S BEEN THE BIGGEST CHALLENGE SO FAR? Jiu-jitsu is my life and my dream, but I work as a cashier at a Whole Foods Market (organic grocery store) and some days I’m doing a lot of heavy lifting, pushing a lot of carts, and on my feet for long hours of the day.

Some days I feel drained, but I just tell myself it’s what I gotta do to make it happen…just throw on a smile, sip some yerba matte, and get to rolling!

WHAT’S THE BEST THING ABOUT YOUR LIFE CHANGE? The way I look and feel. I have

WHAT ADVICE WOULD YOU GIVE TO SOMEONE LOOKING TO MAKE THE SAME TYPE OF CHANGE? It’s not easy. Surround yourself with positive influences (friends, family, etc), and ignore the negative. Remind yourself constantly every day why you are doing it, and most of all, do it for yourself. Honestly, Aristotle said it best, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” The results come from consistency, so show up to class every chance you can. If your schedule allows it, set up time for your cross training (weights, cardio, etc), take time to plan your diet out and your meals, and just be on top of everything. You’ll realize that as long as you keep doing these things, they slowly become habit, and once they become habit, they are automatic and you are one step closer to your goal.

QUICK STATS AGE: 24 HEIGHT: 5’ 11” STARTING WEIGHT: 315 lbs CURRENT WEIGHT: 175 lbs BELT RANK: White HOME TOWN: Los Angeles HOME SCHOOL: Westside Training Center INSTRUCTOR: Kris Novell and “Duke” AFTER

Good going Cristobal!

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