GRACIE VS BRAVO - THE REMATCH? Pg 107 NUTRITION, CONDITION, TECHNIQUE, SUBMIT
PLUS: + Build Power With Sandbags + Rub Out The Pain + Happy Hour! Drinks You Need Now + The Truth Behind Stretching + Something’s Fishy: All About Fish Oil
AGGRESSIVE GUARD! withBarbosaAbmar
PRESSURE RAFAEL LOVATO JR’S
PRESSURE PASSING GAME EXPOSED
AUGUST 2013 / ISSUE 16 JIUJITSUMAG.COM
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CONTENTS AUGUST 2013 / ISSUE 16 MEET THE EXPERTS SEYMOUR YANG
Seymour is a brown belt, training out of the Mill Hill Roger Gracie BJJ Academy in London, UK. He is a regular writer and photographer for a number of martial arts magazines and runs the popular BJJ blog www.meerkatsu.com
JEREMY REID
M.S.ED, CSCS, CISSN Jeremy is a nutritionist and strength coach who works with MMA and jiu-jitsu champions. He obtained his master’s degree in exercise physiology from Baylor University. He is a brown belt under Robert Drysdale.
REGULARS
20 GRUB Have a Drink 26 SUPPLEMENTS Fish Oil 72 SPOTLIGHT The Rules 98
TECHNIQUES 30 WARM-UP Stretching 40
COVER FEATURE Pressure Passing
With Rafael Lovato Jr
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AGGRESSIVE GUARD With Abmar Barbossa
90
NOGI COMBOS With Dennis Asche
WHO IS? Brett Collins
108 MEDIC Topical Pain Relievers
FEATURES
118 SUCCESS Bruce Holzrichter
8 EDITORIAL Flag on the Play 10 CHECK-IN Someone’s getting promoted
ON THE COVER: Rafael Lovato Jr COVER PHOTO: Jason Boulanger
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GEAR LAB R2C BJJ Dummy Origin Pro Comp2013
58 EVENT COVERAGE IBJJF Worlds 100 EVENT COVERAGE Metamoris II
CONDITION 112 STRENGTH AND CONDITION Sandbags
MATTHEW CORLEY
26 SUPPLEMENTS FISH OIL
Matthew Corley is a blue belt and Registered Pharmasist and clinical phramacy manager who trains under Ezra Lenon. The best way to keep up with my articles and reviews is at www.facebook.com/ MappingMyBjjJourney
LUCAS DYER
Is a licensed and certified Sports Nutritionist and works with many SoCal MMA athletes both pro and ameture. He’s also a licensed fighter under C.A.M.O. and Seargent in the United States Marine Corps.
AARON BLAKE
72 SPOTLIGHT IBJJF Rules
108
MEDIC Topical Pain Relievers
112 CONDITIONING Sandbags
100
Aaron holds a Master’s Degree in Sports & Performance Psychology and is a certified Performance Enhancement Specialist, Corrective Exercise Specialist, and Certified Personal Trainer through the National Academy of Sports Medicine. He is a black belt in Brazilian Jiu-Jitsu.
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AGGRESSIVE with Abmar GUARD! Barbosa 90
NO-GI COMBINATION
ATTACKS with Dennis Asche
You could learn a lot from these guys.
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JJMEDITORIAL::::::::::::::
TOO BAD, SO SAD
L
EDITORIAL STAFF
ET’S SAY IT’S SUPER BOWL SUNDAY, AND THE PATRIOTS AND THE COWBOYS… WELL…MAYBE NOT THE COWBOYS…THE PATRIOTS AND THE GIANTS HAVE JUST PLAYED 59 MINUTES OF SOME OF THE MOST EXCITING, HARD HITTING, FOOTBALL YOU’VE EVER SEEN. Everyone on each team is playing at 110% on every play. Every player and coach knows the championship is on the line. Every one of them would risk everything to get the win. The Giants, being up by one point going into the final play, witness the last few seconds tick off the clock, and the game is OVER. Everyone leaps from the sidelines onto the field to congratulate Manning and the team! The crowd is going crazy. BUT WAIT! (Insert screeching record sound) the ref just threw a flag. “Too many men on the field,” he announces into his mic. When the sideline clears, they find out the penalty is due to the reaction to the win. So, the Lombardi trophy goes to Brady instead. Do you think something like this could ever happen? Hopefully not. But that’s what happened this year at the IBJJF Worlds. There’s more to the story that you’ll just have to read about in Deb Blyth’s Spotlight this month. She goes in depth and delivers both sides of the controversy – as much as each side would convey about it - but I might be embellishing things a bit. However, my take on this is simple. Yes, a rule is a rule, but sometimes discretion should be used. An infraction after the conclusion of a match should never determine the outcome of the match, especially if the outcome of the match contributed to the infraction. In every pro sport that I’m aware of, if a player violates a rule after a game, and it’s a big enough infraction, they pay for it the next time out, usually with some type of suspension. I see where the IBJJF is looking to set rules and guidelines that raise the level of competition and professionalism for jiu-jitsu. My hat’s off to them for the effort, because we all benefit from this. However, in this particular circumstance, I think a definite injustice occurred. Again, this is my opinion, that’s why it’s called an “Editorial.” I’d love to hear what you all think about the situation. If you’re not sure what I’m talking about, turn to page 72 of this issue and then shoot me off an email. The best arguments made for either side will appear in a future issue. Speaking of issues, this one’s a good one! Tons of great technique, and some amazing jiu-jitsu photography and event coverage from the Worlds and Metamoris II. I really do hope you enjoy. Thanks for reading,
MIKE VELEZ
EDITOR & PUBLISHER Mike Velez ASSOCIATE EDITOR Deb Blyth CONTRIBUTING AUTHORS Seymour Yang, Jeremy Reid, Lucas Dyer, Dr. John Park, Dan Faggella, Kenny Johnson, Matthew Corley, Hywel Teague
ART & PHOTOGRAPHY ART DIRECTOR Dave Palacios CONTRIBUTING PHOTOGRAPHERS Jason Boulanger, John Cooper Kenny Jewel, Mike Lee, Mike Calimbas, Preston Smith
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
EDITOR & PUBLISHER MIKEV@JIUJITSUMAG.COM
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I think we might have just lost some readers down in Texas.
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I ROLL WITH
Mario Sperry Multi-Time World & ADCC Champion Coach to Top MMA Athletes
See Free Videos of Mario and Other World Champions
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BELT PROMOTIONS PHOTO: BLAYNE BARLOW
RELSON GRACIE
PHOTO: FIGHTDAY.COM
y often, so it was quite This doesn’t happen ver s ago when Gracie Jiu a big deal a few month the rion Gracie bestowed Jitsu Grandmaster Ro Gracie Jiu-Jitsu to his highest ranking belt in d n. Relson is the secon younger brother Relso aster Helio Gracie and oldest son of Grandm to ieve it), Relson began believe it or not (we bel 2. of techniques at the age learn Gracie Jiu-Jitsu s has over 40 association Today, Relson Gracie around the world and that he regularly visits the US Military, Secret performs training for lson I. Huge respect to Re Service, DEA, and FB omplishment. and his tremendous acc
DREAM JOB Aside from working here at Jiu-Jitsu Magazine (Thanks Mike!), can you think of a better job than teaching eager minds the tenants of jiu-jitsu? Nope! Us either. Well, Palm Sports, LLC, the largest private company dealing with jiu-jitsu in the world, is offering you a chance to be part of their team by becoming a jiu-jitsu instructor in Abu Dhabi. For more information on how to apply, visit their website and click on “Join Our Team” for details. WWW.PALMSPORTS.COM
BENSON HENDERSON
by his head coach n was recently promoted to black belt UFC Lightweight champ Ben Henderso in Glendale ce Gracie black belt) of the MMA Lab and jiu-jitsu professor, John Crouch (Roy the octagon into step will Ben belt. n Pan Ams at brow Arizona. Ben recently competed at the title against TJ August 31st when he defends his UFC for the first time as a BJJ Black Belt on Grant, who himself is a brown belt.
MIYAO BROTHERS
On June 25th, Jo ao Miyao and Pa ulo Miyao were prom oted to Brazilian jiujitsu black belts un der their Professo r, Cicero Costha in Sao Paulo, Brazil. The Miyao brothe rs, who are famou s for their berimbo lo and nonstop training methods, truly deserve this promotion. We ar e looking forward to watching their ca reers at black belt.
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Relson has forgotten more jiu-jitsu than most of us have acquired.
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JIU-JITSU FASHION REPORT! ROCK THE V-NECK It looks like Gameness is crossing the line from gi’s and fight gear to high fashion. At least that’s the impression they’re giving with their latest crop of t-shirts that are popping up. Maybe you caught a glimpse of one in last month’s Medic. Well, here are the others: the Red Gameness Shield T, and our favorite, the Vintage Men’s V-Neck. If your wife or girlfriend is bugging you about always wearing jiu-jitsu T’s when you go out, whip this one out and she’ll be impressed with the V-Neck! High fashion. As with other Gameness products, they’re big on value. These T’s are made from high-quality baby soft cotton and retail for just $22 bones. Not bad at all. Each are available in S-XXL. Check them out along with some other Gameness apparel at their website. WWW.GAMENESS.COM
YOU’RE A JIUJITEIRO And you don’t even know it. These are three new designs that just dropped from our friends at The Jiujiteiro. The designs are clean and worthy of gracing the chest of anyone practicing the gentle art. We happen to really like the Wu-Jits design - guess which one that is? All three are made of high-quality pre-shrunk 100% combed and ring-spun cotton for a super soft feel and good durability. These and other designs are available now on The Jiujiteiro website. These shirts range in price from $23 to $24.
Stop! Or I’ll Shoot in for a Takedown!
This is the new KEVLAR® Series Gi from War Tribe Gear. Yes, Kevlar! War Tribe incorporates a patented pending design that infuses Kevlar® into every critical area. Some of the points include the sleeves, armpits, chest seam, side slit, pant inseam, and crotch. Ripstop nylon is also used in the collar and for the construction of the pants. The new gi’s will begin shipping by the time you read this. They’re available in both white and black and in sizes A0 to A5 for $199.99 from War Tribe. Kids and women’s gi’s will be due out in September. Check out more information and some other cool features at their website. WWW.WARTRIBEGEAR.COM
GET A GRYPP! A few issues back we gave you a teaser look at the new GRYPP STYLES brand coming from the mind behind CTRL Industries. We’ve finally got a look at some new T-shirts and a gi design that will be dropping any day now. The designs are clean, jiu-jitsu focused, and free of any unnecessary skulls or dragons. The new shirts are going to be available for just under $30. Look for The Premier Gi to sell starting at just under $160. WWW.GRYPPSTYLES.COM
WWW.THEJIUJITEIRO.COM
T-shirts we love them.
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The Lab is Filling Up! We have pretty cool jobs. Every day is like Christmas when the UPS driver rolls up. This month she’s been particularly busy delivering new gi’s. Check out these three new gi’s that are in the office and about to get put to the test for future issue:
Break Point Flash The last one in is the new “Flash” from Break Point. The styling is toned down a bit from previous Break Point Gi’s, in favor of a more subdued design. The biggest selling point on this one is its weight - it’s extremely light. The A2 we received tipped the scales at just 3.7lbs. Nice and light comes in handy in competition. Speaking of competition, it’s approved for NABJJF & IBJJF competition.
Fuji Sports Sekai Gi Known for being one of the value leaders in BJJ, Fuji Sports is pulling out all the stops on their latest Sekai gi. Sekai means “world” in Japanese, and they pay homage to many of the world’s jiu-jitsu hotbeds within the inside printing of the jacket. Brazil, the United States, the United Kingdom, and Abu Dhabi all are honored on the jacket. This is Fuji’s most expensive gi to date, coming in at $169, but at first glance it looks to be worthy of that investment.
WWW.BREAKPOINTFC.COM
Tatami Estilo 4.0 This thing is NICE! It has a super soft feel, great cut, and all the features you’d expect from a top-ofthe-line gi. The black and orange color combo happens to be Mike’s favorite, so it’s probably safe to assume he’ll be rocking this one for a while. WWW.TATAMIFIGHTWEAR.COM
ROBERT DRYSDALE
Brazilian jiu-jitsu world champion black belt, and avid MMA fighter Robert Drysdale has finally made it to the big time…the SHOW! The UFC, that is! Recently, Robert was signed on by the UFC and will showcase his strong MMA talents, including his dynamic jiu-jitsu, in the octagon soon. Robert is a highly regarded individual in our close knit jiu-jitsu community, and we will be pulling for him in the cage. Congratulations, Robert!
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PHOTO: MIKE CALIMBAS
WWW.FUJISPORTS.COM
Look for an interview with Robert next issue.
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JIU-JITSU BATTLE III Face It! The highly anticipated event by Want vs Need: Jiu-Jitsu Battle III, took place at the Graffiti House on Saturday, June 8th. The event featured some of the most talented blue belts, purple belts, and brown belts in the world. The submission-only rules made every athlete hunt for the tap every second of the match, providing very exciting matches throughout the day.
The Blue Belt -167lbs final featured Benji Silva vs Nick Borbon. After an evenly matched first couple minutes, Silva caught Borbon in a slick triangle armbar to win the Jiu Jitsu Battle 3 Blue Belt title and $500 grand prize. The Purple Belt -167lbs (Lightweight) final featured Edwin Najmi vs Silvio Duran. In one of the longer finals, the two spent most of the match trading footlocks, armbars and back attacks in 50/50. After about 20 minutes in, Najmi managed to escape the 50/50, berimbolo to Duran’s back, and finish with a bow and
arrow choke to win the JiuJitsu Battle 3 Purple Belt Lightweight title and $500 grand prize.
The Purple Belt +167lbs (Heavyweight) final featured Wellington Luis vs Hunter Ewald. Despite being heavyweights, this match was one of the most exciting and explosive matches of the day. Early on, Ewald relentlessly tried to impose his 50/50 game on Luis, but Luis managed to avoid it, and submitted him with a loop choke to win the Jiu-Jitsu Battle 3 Purple Belt Heavyweight title and $500 Grand prize. The Brown Belt -167lbs final featured Paulo Miyao
vs Felipe Cesar Silva in one of the most anticipated matches of the day. With Silva coming off a knee bar win over Joao Miyao in the semifinal, Paulo Miyao was seeking revenge for his brother in this match. After a couple unsuccessful kneebar and footlock attempts by Silva, Miyao was eventually able to take Silva’s back. From there, he patiently maintained position and eventually got the choke from the back to win the Jiu-Jitsu Battle 3 Brown Belt title and $1000 grand prize.
Jiu-Jitsu Battle 3 was, once again, an amazing event thrown by Al Lagura and his team at Want vs Need.
On our facebook page (facebook. com/jiujitsumag) we recently posed the question:
“What one rule change/deletion/ adoption would you make for jiujitsu competitions?” HERE’S A LOOK AT SOME OF YOUR RESPONSES: RYAN JOHNSON Point deductions for stalling. Must actively attempt to break and pass guard. AUSTIN FRALEY Reaping the knee is okay. TYLER BOICOURT Add a sub-only division. Then those that stall can stay on the kid’s mats. Then the attackers can get back to how BJJ is supposed to be. ROBERT HYPES Do away with points. You can dominate the whole fight and lose by points with the current system. DANNY KATZ DQ for stalling quicker, no advantages except for near subs, not all four hooks needed for back points. JAMES LLOYD No Guard Pulling/Jumping… real takedowns/throws only. CHRIS FITHEN I would ban the north-south position ;) BARMUSCLE No Schaubing allowed. EDDIE ACUNA Guard pulling -1 point. DAVID A HURLEY Get rid of the 50/50 position
PHOTOS: JOHN COOPER
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Edwin Najmi reporting!
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East Coast Represent!
If you’re on the East Coast, then you’re probably familiar with The Good Fight Series of tournaments that have been drawing growing crowds everywhere they go. Two tournaments have gone down recently, including the Boston Open and the Maryland Open. Philly and New York are next!
Here’s a quick run down of some of the winners from Boston BROWN & BLACK BELT GI RESULTS: Light (162.5 lbs) Rodrigo Faria (Check Mat) Bruno Braz (Kimura) Jair Morselli (Best Way BJJ) Middle (175.5 lbs) Brian Beaury (Abusado) Marcio Silva (Xcel) Purple Belt Gi Results: Feather (149 lbs) Ryan Clay (Aldo Batista Club) Yuri Mednikov (Kimura) Light (162.5 lbs) Oscar Calderon (Aldo Batista Club) Nick D’Angelo (Two Swords BJJ)
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Middle (175.5 lbs) Daniel Webb (Best Way BJJ) Greg West (Aldo Batista Club) Chris Piscione (Aldo Batista Club) Tom Treacy (Gracie Barra Back Bay) Medium Heavy (188.5 lbs) Mickey Gall (Gracie Humaita) Travis Weiner (Kimura) James Manning (Xcel) Heavy (202 lbs) Erik Sommer (GF Team) Travis Morris (Vamos BJJ) Ultra Heavy (215+ lbs) Jordan Rosario (Independent) Victor Bazzani (Aldo Batista Club)
BROWN & BLACK BELT NO GI RESULTS: Middle (175.5 lbs) Brian Beaury (Abusado) Marcio Silva (Xcel) Brent Kinberger (Team Link Hooksett) PURPLE BELT GI RESULTS: Feather (149 lbs) Jason Carapellucci (ATT Carapellucci) Ryan Clay (Aldo Batista Club) Yuri Mednikov (Kimura) Light (162.5 lbs) Oscar Calderon (Aldo Batista Club) Evan Scott (Agression) Nick D’Angelo (Two Swords BJJ)
Middle (175.5 lbs) Mike Lee (DWMMA) Greg West (Aldo Batista Club) Tom Treacy (Gracie Barra Back Bay) Medium Heavy (188.5 lbs) Mickey Gall (Gracie Humaita) Travis Morris (Vamos BJJ) Travis Weiner (Kimura) Ultra Heavy (215+ lbs) Jordan Rosario (Independent) Travis Morris (Vamos BJJ)
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Here’s a list of some winners from Maryland PURPLE & BROWN/BLACK BELT RESULTS: Brown/Black Gi - Light Feather (136 lbs) 1st Place - Kail Bosque of Vicente Jr Team 2nd Place - Joshua Peters of Carlos Olivera BJJ Brown/Black Gi - Middle (175.5 lbs) 1st Place - Brandon Groce of Evolve Academy 2nd Place - Omar Serrano of Tatu BJJ Brown/Black Gi - Ultra Heavy (215+ lbs) 1st Place - Kenneth Brown of Evolve Academy 2nd Place - Matthew Butler of Bill Scott BJJ 3rd Place - Songura `Kini` Cole of Master Wilson
Brown/Black No Gi - Light Feather (136 lbs) 1st Place - Kail Bosque of Vicente Jr Team 2nd Place - Joshua Peters of Carlos Olivera BJJ Brown/Black No Gi - Light (162 lbs) 1st Place - Steve Smiddy of Evolve Academy 2nd Place - Kail Bosque of Vicente Jr Team Brown/Black No Gi - Middle (175.5 lbs) 1st Place - Dan Root of Ground Control 2nd Place - Brandon Groce of Evolve Academy
Brown/Black No Gi - Ultra Heavy (215+ lbs) 1st Place - Kenneth Brown of Evolve Academy 2nd Place - Songura `Kini` Cole of Master Wilson 3rd Place - Matthew Butler of Bill Scott BJJ
Purple No Gi - Medium Heavy (188.5 lbs) 1st Place - Julian Gabbard of Evolve Academy 2nd Place - Matt Berbert of Know Concept 3rd Place - Kevin Moran of Know Concept
Purple No Gi - Feather (149 lbs) 1st Place - Matt Schellenschlager of Carlos Olivera BJJ 2nd Place - Brandon Wheeler of Hagerstown BJJ 3rd Place - Zach Green of Gracie Philadelphia
Purple No Gi - Super Heavy (215 lbs) 1st Place - Aaron Stillwell of Know Concept 2nd Place - Brian Regan of Baltimore BJJ
For a complete list of individual and team results please visit: WWW.THEGOODFIGHT.TV
Purple Gi - Super Heavy (215 lbs) 1st Place - Brian Regan of Baltimore BJJ 2nd Place - Aaron Stillwell of Know Concept Purple Gi - Medium Heavy (188.5 lbs) 1st Place - Julian Gabbard of Evolve Academy 2nd Place - LeCarlo Beaty of Method MMA 3rd Place - Joe Bunting of Vicente Jr Team Purple Gi - Middle (175.5 lbs) 1st Place - Nick Tissue of Relson Gracie Jiu-Jitsu 2nd Place - David Kelly of Tony Passos BJJ 3rd Place - Mike Poletti of Beleza BJJ Purple Gi - Feather (149 lbs) 1st Place - Zach Green of Gracie Philadelphia 2nd Place - Matt Schellenschlager of Carlos Olivera BJJ 3rd Place - Brandon Wheeler of Hagerstown BJJ
10% Cod Off “off e: 10”
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A DRINK IS A DRINK, RIGHT? words: LUCAS DYER
CERTIFIED AND LICENSED SPORTS NUTRITIONIST For more info on Lucas visit www.FITTnutrition.com, email him at lucasdyer@fittnutrition.com, and LIKE his page www.facebook.com/FITTnutrition
I
N THE SUPER FOODS ARTICLE, A BASELINE WAS ESTABLISHED WHICH LISTED A LOT OF GREAT NUTRITIONAL FOODS WE ALL SHOULD BE ADDING TO OUR DAILY EATING HABITS. If you missed it, go back and check out the last couple of issues. Many of you watch what you eat when attempting to eat healthier and when following the advice here in Grub, but how many of you put equal amount of effort into watching what you drink? The average American gets a fifth of their daily calories from beverages. For example, if you are taking in around 2,000 calories a day, 400 of them are coming from beverages, and for most athletes, 2,000 calories is under their daily caloric intake. Now, subtract 400 and you are left with only 1,600 calories from food. Choosing the right drinks can help your metabolism, curb your appetite, and if needed, reduce your total calorie count to take in only the best calories to properly fuel your body. So, go run and find your training partner because here’s to “skinny sipping.”
THE ULTIMATE SUPER DRINK WATER: Otherwise known as H2O, consists of two hydrogen atoms and one oxygen atom. It is the primary method used for transporting the body’s food material, minerals, and the place where the body’s biochemical reactions occur. Water is found in all parts of the body; and, depending on a person’s body fat content, its content can vary from about 45% in obese individuals to 70% in very lean individuals. The different parts of the body also vary in water content. For example, water content in blood is normally the highest at about 83%; in muscle tissue water content is about 75%; bone contains about 22% water,
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and fat tissue contains only about 10% water. Replacing carbonated soft drinks with water will cut hundreds of calories per day, and the benefits don’t stop there. Drinking two 8oz glasses of water before a meal may encourage the stomach to feel full more quickly, so you don’t eat as much. In addition, drinking plenty of water will have a positive effect on your metabolism. Water is essential for every day performance and health. In spite of this, water is often neglected and taken for granted. This neglect is most often the case for athletes. Even small availability in the body’s water balance can, and often does adversely affect performance. He looks angry.
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EXACTLY HOW MUCH WATER DO YOU NEED? The amount of water you need will vary greatly based on your initial level of hydration, the climate, and the duration and intensity of exercise. As a general rule, measure your fluid intake by your fluid output, namely your frequency of urination. If you are well hydrated you should be urinating about once every 1.5 to 2 hours. If you urinate only a few times per day, you probably need to increase your water intake. Because your thirst response takes longer to tell your body it needs water, you should get in the habit of drinking water frequently throughout the day. Daily hydration guidelines are important for all athletes to follow. Endurance athletes who compete for periods lasting longer than 30 minutes improve their competition performance by drinking during the activity. However, for shorter events, you need to be properly hydrated from the start, to achieve peak performance. It should be no secret that in order to maintain hydration, you must drink water. Drink about .05 to 1oz of water per pound, per day and remember from sixth grade math, there are about 33oz in a liter. Try this FITT Nutrition rule of thumb and see where you stack up!
LEMON WATER
LEMON WATER is a hidden gem. It may not go well with your Gi, and it isn’t as “manly” as a beer, but this drink has amazing health benefits and tastes great, too. One lemon in a normal 8oz glass of water is very high in vitamin C, which is great for giving your body the immune boost it needs to stay in check. When vitamin C levels are low, little to no repair happens in the body. These citrus delights are also high in potassium, which stimulates brain and nerve function. Potassium helps reduce free radicals, increases red blood cell production, helps controls blood pressure, as well as prevents cramping. This simply means more energy, clearer skin, anti-aging properties, less sickness, He wants to give you the diabetes.
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less stress, and more focus! Our pH level speaks to the balance between the alkaline and acidic properties in the body. When our body enters a more acidic state, it breeds sickness and disease. This is news to many people, because so often disease feels like an isolated event that can’t be controlled. While there are many factors to disease, controlling what you can is a great way to give your body the attention it deserves. Add more alkaline foods, and your whole body starts to wake up, repair, fight, and become a power-house of healing and rejuvenating. Lemons are one of the most alkaline foods around! Lastly, if your body is out of balance, it is incredibly difficult to lose weight or
BODY WEIGHT
OUNCES PER DAY
LITERS PER DAY
120 Pounds
60 - 120oz
2 - 4 liters
150 Pounds
75 - 150oz
2.5 - 5 liters
175 Pounds
90 - 175oz
3 - 6 liters
200 Pounds
100 - 200oz
3.5 - 7 liters
225 Pounds
115 - 225oz
4 - 8 liters
250 Pounds
125 - 200oz
4.5 - 9 liters
gain muscle. Having a happy, healthy body and mind is one of the fastest ways to counter this. A more alkaline diet makes for a happier person, and people with more alkaline diets tend to lose weight and increase lean muscle faster. Also, lemons contain pectin fiber, which helps set your body back to normal hunger levels. On board yet?
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SUPER DRINKS FOR WEIGHT LOSS/FAT LOSS AND ENERGY GREEN TEA is a healthier choice when the cravings for soda or high sugar drinks arise. It is great for an energy boost without the crash, as well as promotes weight loss and is loaded with antioxidants. Green Tea also helps fight cancer, heart disease, prevents diabetes, and helps prevent dementia (Alzheimer). COFFEE has always been there when a little boost is needed. Coffee is a better choice than soda or energy drinks. Black coffee is caloriefree and rich in antioxidants. Studies have shown that consuming moderate amounts of coffee (about 2 or 3 cups a day) may improve mood and
concentration, and reduce the risk of type 2 diabetes and several types of cancer. FANCY COFFEES: Once you add heavy cream, flavored syrups, and/or a snowcap of whipped cream, that innocent mug of black coffee becomes a minefield of fat and sugar. Specialty coffees can contain up to 570 calories per cup -- possibly more than an entire meal! If you don’t like your coffee black, add a little skim milk and artificial sweetener to keep the calorie count low.
VEGETABLE AND FRUIT JUICES
A majority of these drinks are tricky. They can have as many calories as soda, and be just as high in sugar, but they have far more to offer in nutrients. This presents a dilemma -- you want the vitamins and antioxidants without all the extra sugar. The safest bet: Look for 100% fruit juice. Stay clear of juice drinks that have added sweeteners. Look for the percent (%) of real juice noted on the nutritional label. You can also slash calories by drinking water with a tiny bit of juice added. Vegetable juice is every bit as nutritious as fruit juice, with about half the calories, but a lot more sodium. One cup of tomato juice has 41 calories, compared to 122 calories for orange juice. Choosing juice with pulp provides some fiber, too, which may help control hunger.
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We crossed her out, but we do love the Starbucks.
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::::::::::::::::::::::GEARLAB
THE IN AND OUTS OF STRENGTH TRAINING AND RECOVERY OF SUPER DRINKS
The bottom line is, after strength training, you need protein. After endurance, you need fluids and carbohydrates. After moderate exercise, you need water. After training Jiu-Jitsu/MMA, you most likely need all of the above. After sleeping through the night and waking up, you need water. Regardless of how you look at it, you need water and nutritional recovery drinks to help restore lost energy. The more hydrated you are, the less time you will need for recovery. Use these guidelines and recommendations and you will start seeing results. TRY IT: Drink one glass of low-fat milk immediately after your workout and the money you save can go towards renewing your subscription to Jiu-Jitsu Magazine!
STRENGTH TRAINING: Low-fat chocolate milk has proven that you do not need a fancy recovery drink to replenish your body after a workout. Nutritionists, including myself, have long touted milk as a magical muscle-building drink, and by ingesting protein after a strength training workout, your muscles have the proper fuel to recover and grow. Add a small amount of sugar to the mix (in this case, chocolate) and protein is digested even faster, meaning your muscles bounce back, bigger and stronger and more quickly than after drinking regular milk. Low-fat chocolate milk combines a good combination of carbohydrates and protein which helps restore your energy and aids in building lean, metabolism-boosting muscle. Plus, chocolate milk is cheaper and tastes better than most supplements. Using chocolate milk as a recovery drink will also help boost your vitamin D and calcium levels. There are also great alternatives for those who do not consume dairy, such as soy chocolate milk, or chocolate almond milk. Guess what kinda of jiuce that one is?
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ENDURANCE: Cherry and grape juices that do not contain high fructose corn syrup (HFCS) are your best bet. You can also find juices that have less sugar and calories than most. They are loaded with antioxidants, which are the key to limiting the inflammation and muscle damage after endurance workouts, such as a half marathon or similar events, Cherries are considered one of the most antioxidantdense super fruits. Studies have shown that it’s best to start “recovery” work a week early. Regular consumption of these two juices before and after a grueling workout will help your body fight off some of the wear and tear, allowing your strength to return more quickly. TRY IT: Drink two 8oz glasses a day for the 5 days before the event, one on the big day, and on the next day.
SIDE BAR
FACTS An 8 oz White Russian made with light cream has 715 calories. A 12 oz light beer can have as little as 64 calories up to 143 calories.
An 8 oz glass of chocolate milk can have as much as 9g of protein. Avoid drinking soda, energy drinks, and high sugar fruit drinks. They contain a lot of calories with very little nutritional value. Aloe water is great to help the body absorb nutrients and is good for the digestive system.
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6/27/13 10:20 PM
::::::::::::::::::::::GEARLAB ULTRA ENDURANCE: Nonalcoholic or alcoholic beer (because we love choices). Events, such as full marathons, are intense enough to raise the body’s inflammation levels and also weaken the immune system. That’s why so many marathoners get respiratory infections after a big race. In talking with many ultra marathon athletes, they found that drinking beer in the weeks before and after a strenuous event increased the body’s immune function, making post-exercise illness less likely. The secret is in the drink’s innate polyphenolic (you’re going to have to Google that) compounds, which are antioxidant, anti-pathogenic, and antiinflammatory. TRY IT: Up to one liter a day for the three weeks prior and two weeks following an event. Please take into consideration that a Sierra Nevada Bigfoot is 330 calories per 12 oz and Beck’s Premier Light is 64 calories per 12 oz. Choose wisely. After an intense workout where your body has lost a lot of fluids, it needs to replace those fluids.
Drinking a Gatorade/ PowerAde-like beverage made from a combination of fluid, salt, and sugar will help to prevent dehydration, restore electrolytes, and deliver carbohydrates that your body can easily absorb and burn as post-workout fuel. To increase the effectiveness, serve it up cold. Cold sports drinks hydrate better than lukewarm ones, or water at any temperature. Salt in sports drinks enhance thirst, meaning you drink more of it, and the combination of salt and glucose helps your body absorb water more easily.
Zero, Hydrate, or Propel) right after your run or an intense training session. Look for low calorie and low sugars in all of these.
TRY IT: Drink an ice-cold bottle (Gatorade, PowerAde
WHAT ARE ELECTROLYTES? Unlike your electricity bill, electrolytes are your friends, so don’t be afraid of them. They are composed of sodium, chloride, and potassium. While the other minerals may have electrolyte activity, these three are generally considered the main electrolytes in the body. The main function of these electrolytes is maintenance of the balance of fluids in the body between cells and the blood stream. THE MORE YOU KNOW: Drinks lower in electrolytes are best during exercise because higher electrolytes concentrations will delay gastric emptying and impair hydration and carbohydrate supply during physical activity. As always my friends, eat healthy, eat clean, and eat often…in this case, drink healthy, drink clean, and drink WATER often!
mmmmmm... beer.
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JJMSUPPLEMENTS:::::::
A PRACTICAL GUIDE TO
FISH OIL SUPPLEMENTATION words: MATTHEW CORLEY
F
ISH OIL HAS BECOME AN INCREDIBLY POPULAR SUPPLEMENT OVER THE LAST DECADE. Out of the millions of people taking the supplement on a daily basis, how many of them have been educated on it? Do you know what it is, how it’s made, and what the best dose is? What’s going to happen if you take too much? Can you take too much? Your doctor, pharmacist and/or friend suggested that you use fish oil supplements. What are you expecting to get out of them? By the time you’ve finished reading this article, all of these questions will be answered, and I’ll even relate them to your training as a grappler.
WHAT IS FISH OIL? You may also be thinking, “Why Omega-3?” The “Western” diet is naturally very high in Omega-6. Our diet creates a ratio of ~16:1 Omega-6 to Omega-3 fatty acids. This imbalance has a direct affect on heart health, cancer, inflammation and autoimmune diseases. The ideal ratio depends on a number of factors, but most studies suggest that the more severe the disease, the closer to 1:1 you need to be.
Fish oil is harvested from oily fish, such as salmon, herring, mackerel, anchovies, and sardines. These fish get Omega-3 fatty acid, specifically alpha Linoleic acid (ALA), from their diet and convert it into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Humans are able to convert ALA to EPA/DHA as well, but it’s an inefficient process. It’s much easier and cheaper to let the fish do it for us.
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Fish heads, fish heads, eat them up - Yum!
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WHY SHOULD I TAKE FISH OIL? EPA/DHA plays a key role in decreasing inflammation associated with autoimmune diseases, such as rheumatoid arthritis, juvenile idiopathic arthritis, and non-autoimmune inflammatory diseases, such as osteoarthritis. The cardiac benefits have been studied to the extent that the American Journal of Cardiology says, “The totality of evidence supports a strong role for Omega-3 EPA/DHA fatty acids derived from fish oil in prevention of heart disease through the presumptive role as an antiarrythmic agent and through an ability to promote plaque stabilization.” The makers of Lovaza (prescription fish oil) have proved that it’s also effective at lowering triglycerides. Omega-3 supplementation can have a significant positive effect on fetal/natal brain development and overall brain health in adults. It has been shown that Omega-3 supplementation for pregnant/nursing mothers
improves the child’s IQ scores. The Oxford-Durham study showed a benefit over placebo for several ADHD-related symptoms. What’s worth noting about this study is that it’s randomized, placebo controlled, and published in a major medical journal. The benefits to brain health continue for adults. A study of elderly patients showed a significant decrease in the incidence of Alzheimer’s disease and dementia in patients supplemented with DHA. These are the reasons that I’ve recommended Omega-3 supplementation to my friends and family. If that’s not enough of a reason to add EPA/DHA supplementation to your daily routine there are also reasons directly related to athletic performance. Omega-3 supplementation has been shown to have a net positive anabolic response in healthy men and women
due to increases in insulin sensitivity. The intricacies of insulin resistance/sensitivity are beyond this article, but to put it succinctly, high levels of insulin (hyperinsulinemia) are bad for you for many reasons, the least of which is they can lead to obesity. Improving your sensitivity to insulin can improve fat loss, overall body composition, and decrease your risk for several chronic diseases. The inflammatory properties of Omega-3 have been shown to decrease muscle soreness associated with strength training. Grapplers seem to be more prone to psoriasis (dry skin) than others. We beat our skin up on a daily basis while training and also washing afterwards. Fish oil supplementation may be beneficial in improving the symptoms of dry skin associated with psoriasis.
BRAIN
Helps with general brain function along with ADHD and Alzheimers.
HEART
Helps prevent heart disease.
LIVER
Improves insulin resistance/sensitivity.
INTESTINE
Helps prevent autoimmune diseases.
MUSCLES
Decreases muscle soreness.
KNEE JOINTS
Reduces inflammation.
It was before your time.
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What about
KRILL OIL? Krill oil appears to be equivalent to fish oil. On the plus side, Krill oil doesn’t produce “fish burps” and the dose needed is typically lower, about 300mg daily. The main downside is that krill oil tends to be quite a bit more expensive than fish oil.
What about
FLAX SEED OIL? Flax seed oil does not typically contain EPA/DHA. These products contain ALA and rely on your body’s natural (and very inefficient) conversion to EPA/DHA. This applies to all plantbased supplements.
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JJMSUPPLEMENTS::::::
WHAT THE BEST WAY TO INCREASE MY OMEGA-3 INTAKE? There are two options for adding EPA/DHA to daily routine, you can eat more fish or you can use dietary supplements. Eating more fish would seem like a straightforward option, but that’s not always the case. On one hand farm-raised fish are typically higher in EPA/ DHA than those caught in the wild. Fish farmers are among the world leaders in fish oil because it is used as an additive to fishmeal. Unfortunately, the ratio of Omega-3 to Omega-6 fatty acids is skewed significantly towards Omega 6. As we learned earlier, maintaining this balance is the primary goal of supplementation. There’s also the concern with polychlorinated biphenyls (PCBs), which
are known to accumulate in farm-raised salmon and to be carcinogenic. Science magazine found that on average, PCBs were eight times higher in farm-raised salmon when compared to wild salmon.
Our second option is to simply buy a dietary supplement. Much more straightforward, right? Yes and no. Dietary supplements are not regulated in the US and, as such, there is always the potential for inaccurate labeling, poor quality, and possibly contaminants. Consumer Reports performed a quality study on the 15 top selling brands and found that 5 of those brands fell short of their standards (all met legal requirements
for supplements). Four of the supplements contained PBCs (CVS Natural, GNC Triple Organic, Nature’s Bounty Odorless and Sundown Naturals) in a high enough quantity to require special labeling in California and another’s enteric coating did not function correctly (Kirkland Signature Enteric 1200). Of the 9 remaining companies tested, the easiest to find are: Walgreens Omega-3 concentrate, Nature Made 1,200mg and Nature’s Way Fisol. As you’re looking for a high-quality fish oil supplement, look for third party verification such as USP and for companies that disclose their results for testing of environmental contaminants (i.e. certificate of analysis or COA).
HOW MUCH, WHAT ARE THE SIDE EFFECTS, AND WHAT HAPPENS IF I TAKE TOO MUCH? I’m going to put my white jacket on for the next comment, read the label. Whatever product you choose to take it will have it’s own specific ingredients and quantities of EPA/DHA. It’s very important to remember that 1 gram of fish oil does NOT equal 1 gram of EPA/DHA. (insert picture of a label). As mentioned earlier, the dose needed depends on two things: the amount of Omega-6 in your diet and also what you’re trying to accomplish. Many studies use doses of ~3 grams of
EPA/DHA per day. Prescription fish oil products such as Lovaza are dosed at 4,000mg (4 grams) daily. Health Canada and the American Heart Association recommend between 1,000mg and 3,000mg (1-3 grams) daily. Assuming you’re using a high quality fish oil with no impurities, the most common side effect of high dose supplementation (8+ grams daily) is related to your GI tract (diarrhea, bloating, gas, etc…). “Fish burps” are also possible at any dose. The
white coat’s coming out one last time. Anyone taking blood thinners such as Coumadin, has a bleeding disorder and/or an
imminent surgery should not be using fish oil without consulting their physician first.
WRAPPING IT UP
EPA/DHA work together to improve health across a broad spectrum of conditions. Improved heart health, improved brain health, decreased ADHD symptoms, decreased inflammation, and better insulin sensitivity are just some of the potential benefits of EPA/DHA supplementation. The recommended dose by the American Heart Association and Health Canada is up to 3,000mg (3 grams). When choosing a supplement, read the label carefully, pick a product from a trusted source, and make sure that it has been independently verified for purity. Ingredients other than EPA and DHA are probably superfluous and not necessary. EPA/DHA is not a magic bullet, but it is a step in the right direction for improving your overall health.
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Google has taken the fun out of some of these references.
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WARMUP:::::::::::::::::::::::
ALL ABOUT STRETCHING S words: JEREMY REID
TRETCHING SEEMS LIKE A PRETTY SIMPLE TOPIC, HOWEVER, THERE IS A LITTLE MORE TO IT THAN MOST THINK. When most people think of stretching, they are usually thinking of static stretching, or holding a “stretch” for 20-30 seconds then moving on to another. This has been the traditional warm-up and stretching program for as long as I can remember. How many times have you sat in gym class or sports
practice doing static stretching as your warm-up? But there is a lot more to stretching than just static stretching. In fact, there are numerous other forms of stretching most people have never heard
about. These types of stretching are superior for injury prevention, increasing mobility, flexibility, range of motion (ROM), and preparing for physical activity.
Flexibility vs. Mobility Most people think flexibility and mobility refer to the same thing and are interchangeable terms. While they are related, there are some very important differences we must understand. Flexibility is generally referring to a single muscle or muscle group and its range of motion (ROM) in one direction. Think of flexibility as the old school bend over and touch your toes move. Mobility is generally referring to the body’s ability to complete movements, usually across multiple joints and muscle groups, through a full ROM. Think of mobility as doing a deep overhead squat, while keeping your feet
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flat on the ground and your hands over your head. Which one do you think will help your performance more? Yup, mobility is generally more important in optimal physical performance and injury prevention. The deep overhead squat requires multiple joints and muscle groups to work together to complete the movement. Sound a little like jiu-jitsu? What is the point of having great flexibility if that doesn’t transfer over into mobility? I’m not trying to say flexibility is pointless; in fact, increasing flexibility in certain muscles can definitely help with mobility, but too often
people focus solely on flexibility and forget the bigger picture. How many times have you bent over and touched your toes in a match? I will bet it is nowhere near the amount of
times you have squatted in a match. We must start focusing our stretching routine on improving mobility instead of just flexibility.
Eddie’s back.
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Dynamic stretching is a form of stretching where we use momentum to take the body and joints through a full dynamic ROM. To fully understand the uses and benefits of dynamic stretching, we must understand the difference between dynamic ROM and static ROM. When we are doing sporting activities with maximum exertion and speed, the added momentum and force from these motions often take our joint through a greater ROM than would
be possible, passively or statically. This extra ROM seen with the added force and momentum during sporting activities is usually where most injuries and muscle strains occur. Have you ever “thrown your arm out?” This is a perfect example of dynamic ROM. All that force from throwing a ball as hard as you can takes your shoulder through a greater ROM then usually possible. Studies on pitchers in baseball have shown they can externally rotate at the shoulder beyond 90
degrees when pitching, but statically may not be able to get within 10 to 15 degrees of that ROM. This makes dynamic stretching a must to ensure increases in mobility and dynamic ROM. This is also the reason why dynamic stretching is the best form of stretching immediately prior to activity, especially jiu-jitsu. Dynamic stretching should be a huge staple in your stretching program and warm-up routine.
Ballistic Stretching Ballistic stretching often gets confused with dynamic stretching, however, they are greatly different. Ballistic stretching involves active muscular effort and uses a bouncing motion where the end point is not held. Ballistic stretching can be very dangerous to connective tissue and muscles, especially if there has been a previous injury. Since it involves movement and momentum, and can sometimes resemble dynamic stretching, the two often get confused. The main difference is that dynamic stretching goes through the full ROM of joints with common movements, whereas ballistic stretching involves isolating one muscle group, holding like a static stretch and then bouncing in an attempt to stretch further. This type of stretching is very risky and there has not been any real evidence to suggest any benefits; therefore I would not suggest adding ballistic stretching to your stretching program.
You’ve been doing it wrong.
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STRETCHING EXERCISES
Dynamic Stretching
DYNAMIC PRE ACTIVITY: • Long arm swings • Arm hugs • Torso rotations • Leg swings • Groiners • Prone scorpions Do 20-30 reps of each, increasing speed with each rep
STATIC POST ACTIVITY:
• Butterfly • Mod hurdler • Cross knee hug • Cross knee look behind Hold 2-3 times each for 2030 seconds
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WARMUP::::::::::::::::::::::
Static Stretching Static stretching is what most people refer to as “stretching.” Static stretching is slow and constant with the end position being held for an extended period of time. Because it is performed slowly and involves relaxation of the muscle, it is generally considered very safe and easy to perform. Static stretching has been shown to be effective at increasing flexibility. For these reasons, static stretching can and should be a part of your stretching program. However, while there is a time and place for static stretching, it should not constitute your entire stretching program. The most important thing to understand about static stretching is when you should and shouldn’t perform it. Static stretching should be done at the end of a workout or training session, never before. I know, I know, we have all heard forever, that we should stretch before to prevent injuries. Well, I hate to argue with your 5th grade gym teacher and little league coach,
but that is just wrong. There are a few main problems with static stretching prior to activity. The first is the difference between mobility and flexibility. We want our warm-up to prepare us for the activities that will come during training. As mentioned, mobility plays a much bigger part during jiu-jitsu than pure flexibility. The next thing to consider is dynamic ROM versus static ROM. Like I mentioned earlier, static ROM does not and cannot reach the same extent as dynamic ROM. Therefore, static stretching does not adequately prepare the joints for what will come. Lastly, but probably most importantly, is the effect of static stretching on strength and power production. Recent research has shown that static stretching may produce acute inhibition of strength, power, and torque performance. These studies examined the effects of static stretching prior to strength and power performances. They have
determined the main reason for the decrease is neural inhibition. There seems to be a dulling effect in the muscle’s ability to produce force after stretches are held for extended periods of time. One of the mechanisms responsible for strength and power production is the muscle spindles or “stretch receptors” in the muscles. They monitor the rate of stretch and cause the muscles to fire harder and stronger. Static stretching can essentially “relax” these stretch receptors and inhibit maximum muscle contraction. Simply put, if an athlete executes a static stretching routine and then attempts a maximal vertical jump, chances are they would score below their normal or optimal performance. Do
PNF Stretching Proprioceptive neuromuscular facilitation or PNF stretching, was originally developed to help treat neuromuscular disorders, but has since expanded to athletes as a way to increase flexibility. PNF stretching uses both passive and active muscle actions to facilitate relaxation and muscular inhibition allowing for a greater stretch and ROM. Both isometric and concentric muscle actions are used in very specific ways and timeframes to induce autogenic inhibition. Sound confusing? Well that it is, and that’s one of the problems with PNF stretching. While PNF stretching may be superior to other forms of stretching, it is usually highly impractical, as it requires a partner and some expertise. So, until jiu-jitsu gets to NFL status, with athletic trainers running around everywhere ready to stretch everyone out, it might not be practical, but if you have access to someone who knows how to properly do PNF stretching, you should take advantage.
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you want to be weaker or less powerful during training? I certainly don’t. This is why static stretching should be done at the end of a training session. At the end of training, body temperature is high and tissue viscosity is very low making optimal conditions for flexibility gains. Static stretching can be a valuable part of your stretching program, as long as it is implemented properly.
Conclusion Stretching is a whole lot more than static stretching and is a great tool for injury prevention, and increasing mobility and flexibility. The keys are understanding the differences between the types and knowing which types to do and when. Dynamic stretching is one of the best ways to increase mobility and prepare the body for activity. Static stretching is best at the end of a workout to increase flexibility is specific areas. Use this info to put together your stretching program, and soon you will start to see that some of those moves you couldn’t do before are now possible.
Well now you know.
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::::::::::::::::::::::GEARLAB
RING-TO-CAGE
MMA/GRAPPLING/JIU JITSU DUMMY WWW.RINGTOCAGE.COM
$449.95
I THE VERDICT
4
VALUE: 3 PERFORMANCE: 4 QUALITY: 4 OVERALL: 4
WHAT IS IT? The R2C Jiu Jitsu Dummy is a 6-foot tall dummy made of heavy duty Cordura Nylon and stuffed tightly for a solid feel. His total weight is between 70 and 75lbs and comes shipped in two parts that are easily attached and fastened together with included cord. The torso is weighted heavily in the base of the torso, the legs have a bend at the hips and knees, and have feet shaped at the end of each leg. The arms come as a separate piece that you secure to the torso. The arms are set in a “hugging” type shape; elastic cord runs along the inside of the arms to help them retain their shape after repeated use. Out of the box it’s pretty easy to put him together, and takes less than a few minutes. We outfitted ours with a Ring-ToCage A3 gi (sold separately) for testing and drilling. Ring-To-Cage sells the dummy in two sizes, the larger adult size that
How do we know it’s a “he?”
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we’re reviewing here, and a kid’s size that measures about 4’ 6” tall and weighs about 30 to 35 lbs. Both are also available unfilled if you want to fill them yourself.
DRILLING WITH THE DUMMY The shape of the dummy is such that you can work with it from the bottom or the top. The material and the stuffing give a very consistent amount of resistance to movement. Manipulating the joints is not too easy, not too difficult. I hate to sound cliché, but it’s just right. Having used the dummy daily
T’S A LITTLE PAST MIDNIGHT, AND YOU JUST FINISHED READING AN ARTICLE IN THE LATEST ISSUE OF JJM ABOUT HITTING THE PERFECT ARM BAR FROM THE MOUNT. No! What? You’ve got to wait at least 8 hours to get to the morning class to try it out! That’s no fun. Wouldn’t it be great if you had someone to run drills with, down in the basement or out in the garage? Well, aside from being investigated by the police, it would probably be great. That’s the idea, minus the police investigation, with the Ring-To-Cage MMA/Grappling/Jiu Jitsu Dummy. He’s ready to put in some time on the mats whenever you are.
for about two straight weeks, I lost track at about 60 different drills I was able to perform. Working from the top you can hit side control, mount, back, inside guard, passes, just about anything. Working from the bottom you’re a little more limited; the 70lbs is heavy enough to stay on you, but the feeling isn’t quite as realistic when working the top game positions.
CONCLUSION The Ring-To-Cage Jiu Jitsu Dummy can be a great training aid for performing drills with the purpose of getting the
muscle memory down for a movement, or as a conditioning tool. Doing armbars from the mount for 10 minutes is a hell of a way to burn some calories and to train your body to perform the mechanics to hit an armbar. Being able to try a new technique any time you want is pretty cool. The benefits of having a dummy like this are plenty. Don’t get the wrong impression; this is no substitute for mat time with an actual person, but it is a valuable piece of training equipment anyone can get plenty of benefit from. The adult-sized dummy we tested will set you back $449 at R2C’s website (look for a discount code on their ad). I wouldn’t say that the Dummy is cheap ($349 for the kids). The price does include ground shipping in the United States. If the price seems a little steep, you could always split the cost with a friend or two and share time with him.
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GEARLAB:::::::::::::::::::::::
ORIGIN BJJ
PRO COMP 2013 A www.originbjj.com
words: MIKE VELEZ
| photos: JASON BOULANGER
BOUT SIX MONTHS AGO, I WAS HAVING A PHONE CONVERSATION WITH PETE ROBERTS, PRESIDENT OF ORIGIN BJJ, AND HE WOULDN’T GIVE ME TOO MANY CLUES, BUT HE ALLUDED TO THE FACT THAT HE AND HIS COMPANY WERE DOING SOMETHING THAT NO ONE ELSE HAD DONE BEFORE. I knew they were building a new factory, but I had no clue as to what the magnitude of this new project entailed. Fast forward to a few months back, and I made a visit to the Origin Mountain Retreat. There, I got to see first hand, what I believe is, the first ever widely produced American made gi, the new Pro Comp 2013. As if the uniqueness of an American made gi isn’t enough, Pete and the team at Origin really started from a clean slate when it came to design and innovation on the new gi. I’ve had the pleasure of rolling and competing in this gi for the last few months and I’m ready to completely report my findings.
PANTS PANTS The PC13 pants are, without a doubt, the most comfortable pants I’ve ever rolled in. Dare I say, “The best?” It all starts with the cut. Most gi pants are cut from a few pieces of cloth, which don’t allow the pants to really “fit” you correctly. Instead, they “drape” off your hips. The PC13 pants are built from seven panels of fabric. This allows the pants to really fit to the shape of your legs and hips. PANELS Panels of fabric come together in place of where the gusset would normally be on a regular pair of gi pants. This allows for what Origin calls, “Compound Flexibility.” Whatever you want to call it, they’re very comfortable with absolutely no binding anywhere. SWIVEL-LOC™ Gone is the traditional drawstring or rope, instead the PC13 uses an actual inch wide polypropylene strap to spread the load wider around your waist. This makes things much more comfortable. To join the ends of the belt is the Swivel-Loc. It’s a molded buckle that has 33º of swivel in it
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SWIVEL-LOCTM
and measures only ¼” wide. A neoprene cover folds over and snaps into place. Not once during countless hours of training did the belt unbuckle or interfere with my sparring. FABRIC The pants are cut from lightweight and durable 100% cotton fabric. It breathes and washes easily. The knee area is doubled up for a little extra padding with the Cowboy-Cut system. The doubled up material rides higher on your quads for added protection and a unique look. CONSTRUCTION Double stitching is everywhere, with triple stitching in the most important areas. A 2” wide waistband helps to distribute pressure around the waist. When I put them on for the first time I thought they would be a little tight, but once they were on, they were just right, fitting more like a pair of jeans than a pair of gi pants. BOTTOM HEM The hem at the bottom of the pants is double reinforced with the rip stop material used to make the pants. What the hell? Is that a giant corn on Mike’s right foot?
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FIT AND FEEL
JACKET JACKET The jacket is made from lightweight 420 gram pearl weave cotton. It has a nice soft feel right out of the box. After a few washes it maintains its comfort with very little shrink. Like the pants, the jacket cut is unique. Origin calls it their CowboyCut system. Reinforcement panels are built around the curves of the body allowing for plenty of range of motion in the arms. The panel at the top of the shoulder is cut to keep from binding or bunching up. COLLAR The collar is made of rip stop, with EVA foam inside. It’s definitely on the thin side. In a competition situation, I’d rather have a thicker collar that’s more difficult to be used against me. It’s also worth mentioning that the collar length is on the long side. At least that’s how the size Large I tested felt. It’s comparable to an A3 according to Origin. If you’re tall, that’s great, but if you’re on the shorter side like me (5’8”) it could be used against you. CUFF TAPE Like at the pant cuffs, the sleeve cuffs feature 2” wide rip stop taping along the inside. The wider cut is nice since it makes it just a tiny bit more difficult for your opponent to wrap his fingers around them.
REINFORCEMENTS Reinforcement stitching and panels can be found everywhere you’d expect. After months of rolling in my PC13, I saw no sign of premature wear or tear anywhere. Triple stitching can be found in all the key areas.
ROLLING WITH IT
DESIGN I’m a fan of clean design, so the PC13 is perfect for me in that regard. A few simple, yet beautifully embroidered, logos are visible on the sleeves, pant leg, and back. It’s simple, yet not a generic-looking gi.
BUYING A PC13 Buying a Pro Comp 2013 is a unique and easy experience. Nobody has ever given you so many choices on finding the right fit. First of all, the gi is available in either white or black. The black features silver contrast stitching. The white features teal contrast stitching. The jacket is available in 7 different sizes from XS to 2X. Each size has the standard AX size equivalent, plus an L-Long, which is equivalent to an A3 Tall. Next, comes the pant size. Rather than ordering A2, A3, etc. you pick your waist size just as you would a pair of jeans. Sizing goes in even numbers from 28” to 42”. Next, you pick your length, and there are five choices from X-Short to X-Long. If you follow the sizing directions on the website, you’re pretty much guaranteed to get yourself a tailored gi. I know of no other company that offers so many choices. What about the price you ask? Well, I’ll tell you about the price. How’s $198 sound? Yeah, sounds pretty good. When you factor in the fact that each gi is put together in Maine, by Origin’s gi-smiths, which we’ve seen firsthand, it’s a pretty impressive thing.
He should really get that looked at. Or at least put a sock on the next time he rolls.
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As I mentioned earlier, the pants are the best I’ve ever worn or rolled in. If they had pockets I’d probably wear them to work. The belt is awesome, never comes undone. I’ve not dislocated a shoulder trying to pull one side out like a drawstring after just washing them. There won’t be any “mooning” photo opps when you wear these pants. The waist size and length was perfect for me, a 36” Regular. The Large jacket feels great; the sleeve length was perfect after washing and hang drying, with minimal shrinkage. Range of motion in the sleeves is exactly as advertised: perfect with no binding.
Like I mentioned earlier, I’ve been rolling with the PC13 for about two month. It’s comfortable, looks good, wears well, dries quickly, and is durable. I even rolled with it on at the Pan Ams and made it through inspection with no problem. There has been some chatter out there about the legality of the buckle, but according to my interpretation of any rules I’ve seen, it should be good. My only complaint would be the collar length; going down a size in the jacket would be too tight. The Large fit me well everywhere with the exception of the lapel length that runs a little long. If anything, it keeps me more aware to not let my opponent get a hold of my lapels or maybe you can use that as a tool. The pants…I can’t stop talking about these pants… they’re comfortable and I love the Swivel-Loc system. No more having to tie your pants between rounds or stop to pull them up during a roll. I love them. Have I said that enough? I LOVE THEM!
CONCLUSION It feels good when you can spend your hard earned dollars on a product that puts your fellow countrymen to work. That’s definitely a selling point for the Origin PC13. If that’s your motivation for trying this gi out, you’re going to be damn happy when you get it and realize what a great product it is. High-quality, excellent workmanship, a unique buying experience that guarantees a perfect fit, and a price that’s comparable with other high-quality gi’s. This gi is perfect for your daily roller or as a competition gi. Kudos to Origin for taking a chance with inhouse production, and even bigger props for executing it so well.
VERDICT The pants alone are amazing, overall a very solid gi, and made in the USA.
PERFORMANCE: VALUE: OVERALL:
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ULTIMATE PRESSURE PASSING with Rafael Lovato Jr. words: MIKE VELEZ
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| photos: JASON BOULANGER
AFAEL LOVATO, JR. should be a household name in jiu-jitsu academies across the fruited plain. He’s the most accomplished American black belt in jiu-jitsu history. He likes to say that he makes history. That might seem brash, but it’s the truth. Having just turned 30 a few days before this issue went to press, Rafael has managed to make the podium and medal six times as a black belt at the Worlds Championship, winning one gold along the way. When you put that into perspective, it’s even more impressive when you consider that only 13 medals have been awarded to Americans at the Worlds at the adult black belt level. That means Rafael has picked up nearly half of them. We got to sit down with Rafael recently and find out more about him, along with learning much of his pressure passing system. So, enjoy this article and learn how a champion passes.
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LINEAGE: Mitsuyo Maeda > Carlos Gracie, Sr. > Carlos Gracie, Jr. > Carlos Machado > Rafael Lovato, Jr. It’s not Hafael, it’s Rafael. He’s an American.
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Rafael started training jiu-jitsu at about the age of 12, thanks to his dad who was a life long martial artist and instructor in JKD (Jeet Kune Do) and many other disciplines. Eventually, his father and he settled down in Oklahoma, opening an academy in 1993. Between the ages of 9 and 13, Rafael was boxing with dreams of being a champion some day. Around that time Rafael’s father, Rafael Sr., caught a glimpse of some jiu-jitsu while visiting Los Angeles for a conference. His father fell in love with jiu-jitsu and immediately came home and taught Rafael what he had picked up. Rafael, Sr. didn’t like flying, so he would drive a few times a year from Oklahoma to Los Angeles to train at the Rickson Gracie academy and stay out in Los Angeles for a week or two at a time. Eventually, he migrated to the Machado brothers and trained with them; bringing back more knowledge to Oklahoma each time to teach to his students. Back then VHS tapes were all the rage, so Jr. and Sr. would study tapes, learning everything they could to share with their students. Eventually, Carlos Machado moved out to Dallas, Texas. This cut down Rafael, Sr.’s commute time quite a bit. Rafael, Jr. was able to stay with Carlos in Dallas for weeks at a time and began to get his rank through him, He got his blue belt from Carlos when he turned 16. The experience gave Rafael a real appreciation for the knowledge of jiu-jitsu that was so much more difficult to gather back then. At this point, Rafael was flying all over the world to train and compete and to bring what he had learned back home to Oklahoma. His first Worlds Championship was in 1999, in Brazil, where he lost at blue belt, but it was a victory
Like brothers.
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for him in the sense that he was one of the few Americans there competing at the time.
ON TRAINING WITH THE RIBEIROS By the time Rafael was 19, he was a brown belt and things got difficult. Moving up the ranks meant tougher competition. Traveling as much as he did, he didn’t have consistent coaching and training at that high level of competition. In 2003, Rafael competed at the Arnold Classic No Gi competition and fought his way to the finals, beating one of Saulo Ribeiro’s black belts in the semifinals. In the finals he faced Saulo Ribeiro, himself. Saulo ended up winning the match, but was impressed with Rafael’s performance and gave him the rashguard he wore during the match. Later that year, Rafael approached Saulo at the Worlds (Saulo was not competing) and they made small talk. Saulo asked Rafael how he was doing and where he was training. Rafael told him he was training at Gracie Barra in Brazil because of Carlos Machado’s association with Gracie Barra. Saulo asked him how he liked it and Rafael replied by saying he didn’t feel like he was getting the attention he needed there. Saulo then asked him, “How would you like to come train with me?” Rafael couldn’t answer in the affirmative fast enough. The following Monday, Saulo and Xande picked up Rafael at his hotel and took him to train at Saulo’s academy in Copa Cabana. Rafael immediately fell in love with Saulo’s jiu-jitsu, and they brought him in as one of their own. Rafael had never had that from a world champion before. Carlos Machado was AUGUST 2013
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a great teacher to Rafael, but he wasn’t the competitor that Saulo was. Around that time, Xande and Saulo were living in Toledo, OH growing their association. Rafael was living with them, and training with them and their students every day. It was the three of them and the Aerodyne bike. They’d take turns rolling; whoever was out was on the bike. Carlos had just given Rafael his black belt, but Rafael was training with Saulo and Xande. This was in about 2005. Rafael was able to witness the tail end of Saulo’s championship career and the explosion of Xande’s. Today, they are great friends and Rafael’s quick to point out that he’s been there for every one of Xande’s championships.
WINNING AS AN AMERICAN BLACK BELT Rafael stakes claim to being part of a very small, yet very elite list of jiu-jitsu competitors. He’s only the third American to win a world championship as an adult black belt. The first was BJ Penn, the second Robert Drysdale, and in 2007 Rafael became the
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first super heavy weight to do it. In fact, that year he cleaned up, winning the Brazilian National Championship, the European Championship, the Pan Ams, and the Worlds. No one has ever done that in the same year. In fact, Rafael is still the only American to win at adult black belt at the Pan Ams. It doesn’t seem possible given the level of top quality black belts the United States has been turning out recently, but it’s a fact. No other American has been as successful in jiu-jitsu as Rafael Lovato, Jr. Other accomplishments include: being the only American with multiple Worlds medals, at six, in four different weight categories. The only other person with more medals in more weight classes is Saulo Ribeiro.
TEACHING Rafael’s been teaching for years at his academy in Oklahoma. Through the years he’s promoted four students to black belt. His most accomplished student is Justin Rader. In 2010, they both won the No Gi Worlds together, on the same day. This gave Rafael the distinct honor of being the first American instructor to have an
American student win a World Championship. Rafael’s team is growing, he has three black belts at his academy that he’s mentored, and many more competitive students on their way up.
he acknowledges he may have missed that window to create a great MMA career because of his age. Another unfulfilled goal is winning an ADCC title, which he hopes to accomplish later this year in China.
GI OR NO GI AND MMA
WHY PASSING?
Rafael’s passion is gi, but he trains in no gi as well. Having won the No Gi Worlds twice as a black belt he adds an additional title to his resume by being the only American to win a World Championship with and without the gi. Growing up, Rafael had a love of boxing; it was one of his first disciplines. One would think the most logical step would be for Rafael to move into MMA. He’s thought about it a lot, but he’s following his heart and his desire to make history and inspire other Americans to win in jiu-jitsu and follow their passion. Rafael’s still chasing the dream to become the first multi-time American World Champion. He fell short this year, but we’re positive he’ll be back there next year. MMA is calling Rafael; he thinks it’s only logical with his background and experience level, although
Before training with Saulo, Rafael was a guard puller. With Saulo, he developed his passing game. At this point, Rafael feels he is well rounded. He feels confident in his game and says that to be a world champion and a skilled jiu-jitsu player, it’s necessary to develop every aspect of it and to not solely focus on tournament training. However, he admits that lately he’s wanted to work on his Judo and wrestling and will go for takedowns, and the pass when given the opportunity. Rafael explains that having confidence in your passing allows you to confront any guard with a plan to pass without fear. You can learn more about Rafael and the Ultimate Pressure Passing System by visiting his website at WWW.LOVATOJR.COM.
Check out his website, it’s cool!
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HEADQUARTERS (HQ) This is the starting position for Rafael’s pressure passing system. No matter what guard your opponent wants to play, this is where you want to be to effectively work the passes and techniques in this article. Here’s a detailed look at Headquarters (HQ).
Rafael’s right foot is at a little bit of an angle, maybe 45º off to the right side of Xande’s belt. Rafael puts his shin against the back of Xande’s left knee and pressures forward. This forward pressure prevents Xande from getting his left foot wrapped around Rafael’s right thigh for a De La Riva guard.
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Rafael’s right foot is out at a 45º angle from his opponent
With Rafael’s left hand, he likes to get a hold of the right ankle. He goes for the ankle rather than the pant leg because there’s often times too much slack in the pants. Grabbing the ankle is a much more “sure” grip. With that grip he stuffs Xande’s right leg between his. Once the leg is stuffed between his legs, Rafael will switch his left grip from the ankle to the pants.
The next important step in establishing “Headquarters” or “HQ,” is the grip of your opponent’s collar. Rafael grabs Xande’s left lapel with his right hand, and while being low, brings his right elbow against Xande’s left knee. This is important. By placing pressure with his elbow against the knee, Rafael is establishing a wall that prevents Xande from bringing his left foot up to Rafael’s hip.
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With grips established and the legs in place, Rafael drops his butt down lower and keeps his posture erect. Lowering his level makes it more difficult for Xande to lift him up. Rafael can work from there, with Xande’s right leg trapped between his legs. This is HQ.
Rafael pressures forward with his right knee to prevent the De La Riva.
Meet me back at headquarters.
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GETTING TO HQ When done correctly, Rafael’s Pressure Passing system negates a lot of different guards. Here’s a look at how to get to HQ from various guards. When Rafael approaches an opponent on his back he looks to get right into HQ from the start.
FROM SPIDER If Xande has a hold of his sleeves, and is starting to establish his spider guard, the first thing that Rafael wants to do is get a hold of his pant legs and take away his tension. To do this he brings his elbows together and backs up, this takes away the strength in his legs. From there he flares his wrists down, to push Xande’s feet off of his arms. From there he’ll drop right down into HQ.
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Back away from the spider.
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FROM DE LA RIVA Xande manages to wrap his left leg around and in on Rafael. The mistake here for Rafael is that he didn’t have his foot turned out to the right and forward. Otherwise, Xande wouldn’t have been able to get his De La Riva hook in. So, to get that back, Rafael’s going to control Xande’s right leg with a grip of the ankle and step over Xande’s right leg with his left. Next, he’s going to do a hard twist of his body to his right, which will pop Xande’s De La Riva loose. Now, all Rafael has to do is inch his right leg forward and move right into HQ.
FROM CLOSED GUARD
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Rafael gets a hold of Xande’s collars with his right hand and his right sleeve with his left hand. Next, Rafael stands with his left foot first since he’s controlling that side sleeve. At this point, Xande will probably under hook the right leg with his left arm looking for a sweep or omoplata. So, Rafael would never let go of his grip of the sleeve until his right arm is completely free of Xande. To do this, he does a hard punch-pull of his right hand to break any grip. Now, he grabs the inside of Xande’s left knee with his right hand and pushes down to break the closed guard. This puts him straight into HQ.
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That’s a lot of talent.
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DON’T DO
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X-PASS
The X-Pass works best when your opponent has upper body grips. So, let’s say Xande has a hold of Rafael’s collar with his right hand and his sleeve with his left and his right leg is free. When Rafael recognizes that Xande’s not holding his ankle, that’s when he’s going to do this pass.
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Rafael steps forward with his left foot to help with his base and balance.
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Next, he leans forward placing more weight on his palm that’s on Xande’s chest. Moving forward allows Rafael to lift his right leg up and kick it back.
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As his right leg is coming back down, Rafael uses his grip with his left hand to push Xande’s right leg to his right.
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SOMETIMES THE SITUATION will not allow you enough time to take the step to stuff the leg down in Step 3. In that case, Rafael will jump over the leg by lifting off on his left leg then his right, and at the same time, passing the leg to his left as he’s jumping.
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When Rafael’s right foot is back to the mat, Rafael pushes his right shin against the outside of Xande’s left thigh and also brings his right elbow against Xande’s thigh to create that wall once again.
From here, Rafael’s first option is to take the head by scooping his left arm behind Xande’s neck while dropping down into a side control.
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KEY POINTS
Hop to it.
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X-PASS TO THE BOW AND ARROW Another option that sometimes presents itself is going to the back from the X-Pass.
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After Step 4 from the previous sequence, many times an opponent will feel like he’s getting beat and he doesn’t want to give up the pass, so he may turn to his left in hopes of getting to his knees, or scrambling to his feet.
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As Xande continues to his knees, there’s a moment where his left hip comes off the mat. This opening leaves enough room for Rafael to sneak his left foot through to get his first hook in.
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After the hand off, Rafael stays posted on his left elbow to keep the collar tight and his shoulder pressuring against Xande’s neck. Sometimes when someone drops a shoulder to the mat, he leaves enough slack so the person on the bottom can slip his head out from the hold.
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Rafael rolls back, bringing Xande along with him, and brings his left leg over Xande’s left shoulder.
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With the hook in and still holding his right grip, Rafael hauls Xande back down to the mat and brings his right foot over for the second hook.
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With both hooks in, Rafael hands off Xande’s right lapel from his own right hand to his left hand.
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To finish the submission, Rafael releases his left hook and slides his left leg out from under Xande, bringing his left knee to the mat then quickly sliding his knee behind Xande’s head.
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As Xande turns, Rafael scoops his left arm between Xande’s neck and the mat.
KEY POINTS
Lastly, Rafael squeezes his knees together and pulls back on his left grip of the collar to apply the pressure and finish the choke.
AT STEP 6, Rafael could have finished the choke by pulling back on that left arm, but going for the finish too soon could have allowed enough space for Xande to escape his head out when Rafael’s pulling back. That’s why Rafael continued on to the following steps.
Take a good look at the photo for step 9, it doesn’t happen very often.
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SIDE SMASH TO MOUNT
Now, most people in this bottom situation will use their right knee to create some space, so they can get their foot back out. To counter this, Rafael brings his left elbow inside his left knee against Xande’s.
The side smash is a good option if your opponent has a grip of your right ankle. This transition is worth 7 points, 3 for the pass and 4 for the mount.
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The first thing Rafael does is to get low and grab a hold of both of Xande’s collars, applying pressure downward.
As Xande pushes off, Rafael raises up a little bit and twists his body to his right, using his left elbow to redirect Xande’s right knee and thigh to his left side. Rafael is also turning both his feet, so his toes are pointing to his right.
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From here, Rafael adjusts his position and brings his left elbow to Xande’s right hip. Rafael wants to make sure that Xande can’t raise his left knee up towards the ceiling, so he angles his body to get more perpendicular to Xande, while keeping his weight on Xande’s legs.
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Driving his left leg up creates some space near Xande’s left hip; he’s not as “balled” up. This space will allow Rafael room to go to the mount. Rafael then uses his right hand to pull Xande’s left arm up so Rafael can slide his right knee up against Xande’s side.
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Now, Rafael drops his left knee down to the mat below Xande’s butt.
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Next, Rafael pressures his body down and to his right then twists his direction to his left. As he’s falling, his left knee comes to the mat and Xande’s forced to let go of his grip of the ankle.
At this point, Rafael’s got Xande in a pretty uncomfortable position: his legs are being smashed to his right, and his back is being held flat to the mat with Rafael’s under hook. To make matters worse for Xande, Rafael’s going to drive his left knee up to his left side between Xande’s legs. This is putting pressure on Xande’s left leg to go to his right, crossing Xande’s legs.
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From here, Rafael just “floats” his lower body over Xande to mount. Don’t step your leg over, that will give your opponent a chance to escape his leg or recover. Instead, just “float” your lower body over into mount.
KEY POINTS
ONCE IN THE MOUNT, Rafael likes to bring his toes together so his heels don’t present the opportunity for Xande to escape.
AT STEP 6, some people will push off on their toes to the mat, lifting their knees off the mat. Don’t do this because it only makes you lighter. So, it’s important that your knees are down, you’re not too low, and not too in line with your opponent. Think of yourself as a lead blanket at this point.
Easy with the knee.
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SIDE SMASH TO EZEKIEL CHOKE
When you move from HQ to the side smash, a lot of people are going to resist with their upper bodies since you’ve got their legs beat. Here’s a cool finish you can use when they resist.
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Working from the side smash, Xande looks to fight Rafael by bringing his right arm up to defend with a shield against Rafael’s chest.
When Xande puts that arm up, it presents the opportunity for Rafael to shove Xande’s arm across with his left hand.
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As soon as Xande’s arm goes across, Rafael must come in quickly to secure the back of Xande’s right arm with his own head and neck. At the same time, he scoops his right arm under and around the back of Xande’s neck.
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Rafael pivots his right knee into Xande’s left hip and brings his left leg over. At this point, your opponent will be thinking about defending the head and arm choke by turning to his left side and hooking your right leg.
With him thinking a head and arm choke is in the works, you flip it on him and pull out the Ezekiel. Reach your right hand, with four fingers, into your left sleeve cuff.
When Rafael’s arms come together, he locks them in a Gable grip and uses the back of his head to apply pressure to Xande’s right arm, locking it into place so he can’t get that arm back.
Maintain pressure on him and bring your left leg deep against his back, with your knee almost to his head. Now, you have your head and your body behind his arm.
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Ball up the tips of your fingers on your left hand and bring your arm over to the right side of his neck. Keeping the grip of your sleeve, pull your left elbow back and extend your arms to finish the Ezekiel with your left forearm and right arm, putting pressure on his neck for the choke.
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Oops, there’s Xande getting choked again, a very rare sight.
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SIDE SMASH TO SIDE CONTROL
From HQ, Rafael goes to his right to perform a smash pass as described earlier. We’ll pick this one up as Rafael pressures down to his right side.
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As Xande feels the pressure coming down on his right knee, he lets go of the ankle and shifts his hips to his right to get some elevation of his right knee to prevent the smash.
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As Xande pushes to his right, Rafael uses that momentum for himself and takes everything the other way. Rafael twists his body completely to his left and brings his right leg in between Xande’s legs to put pressure down on Xande’s right leg.
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The entire time, Rafael stays low and keeps the pressure on. It’s important that he keeps his right arm tucked against his own body or Xande will be able to get his knee between Rafael’s right arm and torso. His shoulder is blocking Xande’s knee.
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Now, Rafael’s left leg is out laterally to his side and Rafael’s all set to drag his right knee over and past Xande’s right thigh.
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At this point, Rafael grabs Xande’s right arm and pulls his sleeve up at the elbow so the arm stretches out straight.
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KEY POINTS
BETWEEN STEPS 7 AND 8, some people will want to get rid of the grip of the collar in favor of an under hook with that right arm. But if you’re not fully into side control, you could lose your grip and get pummeled, giving the position up completely. Keeping a grip of the collar will allow you to be in a good position to block his arm in case he does try to pummel you.
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Once it’s past, he can drop his right elbow to the mat on the left side of Xande.
One common mistake that takes place at this point is that the guy on top thinks he can just sit on the mat. Doing this will allow your opponent to sit up and take you back to the mat. So, after you pass, make sure you are hip-to-hip; bring your left foot to the mat, pressure forward, and drag your right leg back. Doing this drives his legs to his left.
BAD
GOOD
Lastly, let go of your left grip on the sleeve and under hook his right arm, while dropping into side control.
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If we keep it up on these I think we’ll be getting choked out the next time we see him.
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BUTT FLOP PASS Starting from HQ, Xande has a grip of Rafael’s right leg and is holding his collar.
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The first thing Rafael does, is break the grip on the collar with two hands. After the grip is broken, he keeps control of the sleeve with his left hand.
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At this point, he has no grips and you have control. Let go of his right sleeve and quickly lean forward, while bringing your left hand behind his neck, reaching all the way around to grab onto his gi at the left shoulder.
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Rafael takes his right hand and digs it underneath Xande’s left leg, near his knee, reaching down to Xande’s left wrist that he grabs and peels off his own ankle.
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Once you have your arm around his neck, pressure your shoulder into his neck and kick your right leg over and around your entire body, pivoting on your left foot so that your right foot lands on the mat, followed by his butt.
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Once Rafael’s passed over, it’s important to note that his left shoulder is driving into Xande’s chin and his shoulder and arm are in line with his hip so that he’s not too high or too low to Xande. Like many moves it begins with breaking the other guy’s grip.
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Rafael still has control of Xande’s left arm. He brings his chest to Xande’s and pressures down into side control.
KEY POINTS
WHEN YOU GO FOR THE BUTT FLOP, if he turns towards you and maybe begins to under hook your left side, then grab a hold of the top of his left leg with your right hand. He’s already in a side smash position, so get on top and move into the side smash and work towards the mount as shown before. This is a 7-point transition, 3 for the pass and 4 for the mount.
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BULL FIGHT/ LEG DRAG
This is a good one when going against guys who like to berimbolo or De La Riva. It deals with that grip of your ankle that they want to have.
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Rafael’s in HQ and he can see that Xande’s looking to play the berimbolo game, thanks to his hand on the ankle and control of the collar. Rafael first breaks the collar grip and drags the arm across with his left hand.
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Next, he reaches down with his right hand and peels Xande’s left hand off his ankle.
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At this point, Xande can’t grab the ankles. Rafael puts pressure down on both of Xande’s legs to spread him out, while pushing down on his left side more, bringing Xande’s right knee to the mat and doing the splits.
Now, Rafael lets go of his grips and jumps back, bringing his left hand to the inside of Xande’s right knee, and his right hand down near Xande’s belt at the hip, with his right forearm against the inside of Xande’s left thigh.
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Now, Rafael walks to his left, and all Xande can do to defend is push off. As Rafael’s walking to his left, he gets perpendicular to Xande then he runs it back, pushing Xande’s legs to Xande’s left side.
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From there, Rafael drops moves to control the head and falls into side control.
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The End.
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2013 IBJJF
WORLD CHAMPIONSHIPS International Extravaganza words: DEB BLYTH
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| photos: PRESTON SMITH & KENNY JEWEL
HE WORLDS JIU-JITSU CHAMPIONSHIP IS ONE OF THOSE CREATURE COMFORTS WE LOOK FORWARD TO EVERY YEAR. It’s always an exciting time for all, as athletes fly into southern California from all over the globe to compete in this prestigious event. The 2013 Worlds took place at its usual location: in the pyramid on the CSU Long Beach campus, from Thursday May 30, 2013 through Sunday, June 2, 2013, and the B.M.O.C. (Big Man on Campus) this year was, once again, CheckMat’s Marcus “Buschecha” Almeida, who stole the show by winning double gold in both his ultra heavy division and the absolute. And the team that proved, once again, that they dominate on the Worlds jiu-jitsu stage? Alliance, who picked up their 8th Worlds title; their 6th consecutive Worlds team win. No one can argue that they “rule the school” when it comes to competition!
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Yes, the absolute final match up was just as we suspected.
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PHOTO: PRESTON SMITH
BUCHECHA’S ULTRA HEAVY DIVISION WIN
SMITH PHOTO: PRESTON
Buchecha had four matches in his division. He fought in three of them and closed out the fourth, and final match, with his master, Rodrigo Cavaca. In Buchecha’s first two matches he submitted his opponents with armbars from the back. He won his semifinal match against Alexander Trans on a referee’s decision. “I couldn’t pass his guard, but he couldn’t sweep me,” Buchecha says, “I got a foot lock really tight, but he didn’t tap. I tried to roll and take his back and he got the advantage, but I was the one who started it! I never felt any danger. I didn’t realize it was a draw. I thought I was ahead. At the end of the match, I went to his back, but ran out of time. I didn’t want to spend much energy because I knew I had to face Rodolfo in the absolute.” Buchecha says it was a dream to close out the ultra heavy bracket with his master, Rodrigo Cavaca. “We’ve wanted to do this since 2009 when I was a purple belt. I started winning more and we wondered if it was possible to ever close out a bracket together. We tried to do it two years ago in Brazil, but we both lost. Then we closed out the bracket in Abu Dhabi at the World Pro two months ago for the first time! I beat Rodolfo, and me and Cavaca fought in the division - like a friendly fight – and then I lost. He took the gold at the World Pro. He gave it back to me at the Worlds. We both are champs. I don’t know if this has ever happened before, but it’s amazing! Let’s keep doing it! We are going to try again at the ADCC’s.”
Respect!
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for happened.” So, were there any surprises for Buchecha this year? Turns out there were, but not in a good way. “On Saturday, I felt really sick,” Buchecha starts, “I was dizzy after Bernardo’s (Faria) fight. I couldn’t take medicine because the IBJJF tests you. After my last fight, two hours later, I was feeling really bad. I went
to the restroom and threw up a lot. Then I went home and threw up more. It scared me! I woke up in the middle of the night and ate. I didn’t know if I would be ok on Sunday. I didn’t feel great when I woke up, but then I felt better as the day went on. It was really weird.” So, Buchecha goes through all that and still picks up two golds
for the weekend, making him a 4x Worlds champion as a black belt, winning double gold in 2012 and 2013. So, what’s next? “I don’t know!” he laughs, “I’m just focused on the ADCC’s right now. Every tournament I fight, I fight to win. I just train every day. Jiu-jitsu is my life.”
PHOTO: PRESTON SMITH
Buchecha had five matches in the absolute. He won the first three matches with submissions (kimura, triangle, Ezekiel), and he won his semi-finals match by two advantages. Then he faced Rodolfo in the finals and won 9-0. “It’s always a war with Rodolfo,” Buchecha says, “In my opinion he is the best today. I did very good against him, but I’ve never seen anybody control everybody the way he did. I know how tough the guys I train with are and he did very good against them. I respect him a lot. He is the best out there. I have to watch out for him.” Buchecha thinks this year’s Worlds turned out to be a particularly “lucky” event for him because every scenario he trained for actually happened. “I trained a lot and I studied the guys a lot this year,” Buchecha reflects, “I knew I would fight against Rodolfo. I drilled the positions I used in the fight against him. My game plan worked perfectly. Every fight is hard. I was just happy because my strategy worked out perfectly. I was lucky that everything I trained
PHOTO: PRESTON SMITH
THE ABSOLUTE WIN
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I guess Deb’s not one for suspense.
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Here are the results for all the black belt matches:
PHOTO: KENNY JEWEL
BLACK BELT ADULT MALE ROOSTER First: Caio Terra, Brasa Second: Bruno Malfacine, Alliance Third: Ivaniel Oliveira, CheckMat Third: Felipe Costa, Brasa
LIGHT FEATHER First: Gabriel Moraes, CheckMat Second: Ary Farias, Atos Jiu-Jitsu Third: Yukinori Sasa, Paraestra Tokyo Daniel Beleza, SAS Team USA
FEATHER First: Augusto “Tanquinho” Mendes, Soul Fighters BJJ Second: Rafael Mendes, Atos Jiu-Jitsu Third: Mario Reis, Alliance Third: Rubens “Cobrinha” Charles, Alliance
LIGHT First: Leandro Lo, PSLPB Cicero Costha Second: Michael Langhi, Alliance Third: Rodrigo Caporal, Atos Jiu-Jitsu International Third: Lucas Lepri, Alliance
MIDDLE First: Otavio Sousa, Gracie Barra Second: Claudio Calasans, Atos Jiu-Jitsu Third: Victor Estima Third: Vitor Henrique Oliveira, GF Team
MEDIUM-HEAVY First: Romulo Barral, Gracie Barra Second: Braulio Estima, Gracie Barra Third: Gustavo Campos, Atos Jiu-Jitsu Third: Andre Galvao, Atos Jiu-Jitsu
HEAVY First: Rodolfo Vieira, GF Team Second: Lucas Leite, CheckMat USA Third: Nivaldo Oliveira, CheckMat Third Alexandre Ribeiro, Ribeiro Jiu-Jitsu
SUPER HEAVY First: Bernardo Faria, Alliance Second: Joao Gabriel, Soul Fighters BJJ Third: Luiz Azevedo Panza, Barbosa Jiu-Jitsu Third: Rafael Lovato, Jr., Ribeiro Jiu-Jitsu
ULTRA HEAVY First: Marcus “Buchecha” Almeida, CheckMat Second: Rodrigo Cavaca, CheckMat Third: Abraham Marte Messina, Yamasaki Academy International Third: Alexander Trans, CheckMat International
OPEN CLASS First: Marcus “Buchecha” Almeida Second: Rodolfo Vieira, GF Team Third: Leonardo Leite, Alliance Third: Bernardo Faria, Alliance
Unless the photo says “Preston Smith” it was shot by Kenny Jewel.
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BLACK BELT ADULT FEMALE LIGHT FEATHER First: Gezary Bandeira, American Top Team Second: Nyjah Easton, Team Lloyd Irvin Third: Kanako Inaba, AOA Champion BJJ Third: Miriam Cardoso, Elite Brazilian Jiu-Jitsu
FEATHER First: Marina Soares Ribeiro, CheckMat Second: Luiza Monteiro, PSLPB Cicero Third: Mackenzie Dern, Gracie Humaita Third: Ana Carolina Vidal Libre, Gracie Humaita
LIGHT First: Beatriz Mesquita, Gracie Humaita Second: Fabiana Borges, Gracie Barra Third: Nadia Maria Melo, GF Team Third: Tracey Goodell, Atos Jiu-Jitsu
MIDDLE First: Luanna Alzuguir, Alliance Second: Vanessa Oliveira do Nascimento, GF Team Third: Ida Hansson, CheckMat Third: Shanti Abelha, CheckMat
MEDIUM HEAVY First: Michelle Nicolini, CheckMat Second: Fernanda Mazzelli, Striker JJ/Goes Third: Hannette Staack, Brazil 021 School of Jiu-Jitsu Third: Talita Nogueira, Gracie Elite Team
HEAVY First: Andresa Correa, Alliance Second: Gabrielle Garcia, Alliance Third: Luzia Fernandes, Gracie Barra Third: Maria Teixeira, De La Riva JJ
OPEN CLASS First: Gabrielle Garcia, Alliance Second: Beatriz Mesquita, Gracie Humaita Third: Luiza Monteiro, PSLPB Cicero Costha Third: Luanna Alzuguir, Alliance
PHOTO: PRESTON SMITH
PHOTO: PRESTON SMITH
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“My mom got me a Gold Medal, what did your mom get you?”
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BRAULIO’S BACK!
BRAULIO AND ROMULO CLOSE OUT
PHOTO: PRESTON SMITH
We haven’t seen Braulio Estima at the Worlds since 2009. He wasn’t even going to sign up for the 2013 Worlds because he came to southern California to fight in Metamoris II (check out the Metamoris II article for those results). Two weeks prior he came down with a chest infection and had to go on antibiotics. He almost pulled out of Metamoris, but then began to rally, and once here, he decided, “Why not compete in the Worlds as well?” So, he signed up on the last day of registration. Braulio battled valiantly to the finals, catching fellow black belt Sergio Machado in a very complex and technical leg lock. He also defeated Andre Galvao along the way. “I felt good in my match with Andre,” Braulio
says, “I kept the pace, brought it to my game and got ahead of it.” Braulio then found himself closing out the medium heavy division with his Gracie Barra teammate and friend, Romulo Barral. They flipped a coin and Romulo won the toss. As the referee began to lift Braulio’s arm on the mat, he yanked it back down and said, “NO! Him! Him!” As he pointed to Romulo. They both stood on the #1 spot at the top of the podium and Braulio said it felt good to be back. “I’m happy Gracie Barra won and was at the top of the podium. I will be back here at the Jiu-Jitsu Worlds in 2014!” It’s important to note that this was Romulo Barral’s 4th Worlds title. He was also inducted into the Hall of Fame this year! Congratulations Romulo!
PHOTO: PRESTON SMITH
In other Worlds news…
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Romulo recovered nicely from his hamstring injury.
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A BRAIN FART? Lots of good-natured laughs were had (after the initial frustration and disbelief wore off ) when ultra heavy weight black belt Rodrigo Cavaca of CheckMat got Abraham Marte Messina of Yamsaki Academy International (in the Dominican Republic), in a triangle in the first moments of their match. Abraham stood up with Cavaca
wrapped around his face and head. Abraham tried to push him off, to no avail. Then he got an idea! He decided to walk out of bounds, so the ref would reset them in the middle of the mat. Nope! Abraham was immediately DQ’d, much to Cavaca’s delight and Abraham’s dismay. Before too long, Abraham was laughing about his mistake. “I just had a brain fart,”
he laughed, “I just made a stupid mistake, but I still thought it was pretty cool the way I stood up with him wrapped around my head!” One thing’s for certain – Abraham showed the highest level of sportsmanship in the aftermath. He hugged Cavaca, had a good laugh with Cavaca’s team and his own, and carried on with his day like a champ, on the mats and off.
PHOTO: PRESTON SMITH
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CAVACA AND ABRAHAM
BUCHECHA AND CAVACA CLOSE OUT THE BRACKET.
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Should there be something rith there?
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PHOTO: PRESTON SMITH
IS THIS THE END?
TANQUINHO’S LAST WORLDS
Bia Mesquita of Gracie Humaita won her second title at black belt at the 2013 Worlds. The light weight ace won her division in both 2012 and 2013. This hear she defeated Fabiana Borges of Gracie Barra in the final to do so. “The World title is always special,” Bia says, “This year was even more so because my mom went to watch me for the first time. It was amazing to have her there!” In the absolute Bia had to face off against the seemingly unbeatable Gabi Garcia of Alliance in the finals. She gave it her best, but ended up with the silver medal. “The finals against Gabi are always hard,” Bia says, “This year wasn’t different, but I’m glad to fight good. I was just sad because for the first time I got a serious injury (Bia tried to sweep Gabi in the tornado guard, but her hamstring didn’t support the move, and she ended up with a huge tear that required surgery). I was invited to ADCC and that was one of my biggest dreams and I can’t do it. But I’m sure I will be back stronger than ever. I’m sure I can win against Gabi. Not just me, but any girl that is trying. Nobody is invincible.”
Props to everyone that competed.
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BIA MESQUITA VS FABIANA BORGES FINAL
PHOTO: PRESTON SMITH
OUT FOR AWHILE…
PHOTO: PRESTON SMITH
This year marked Soul Fighter’s Augusto “Tanquinho” Mendes’ 9th year competing at the Worlds, and his last, because he is transitioning to MMA. He hadn’t won the Worlds as a black belt until this year. He won silver in 2011, and he didn’t fight at all in the 2012 Worlds because of a very serious (cervical) surgery. So, his win against Rafael Mendes in the feather final was particularly special for him. “It means everything to me,” Tanquinho beamed, “It’s my first real Worlds title in black belt. I’ve won gold in every other belt, but not black belt until today. I’ve been chasing this title for a long time.” As for his future MMA career Tanquinho says, “My first fight will be in August or September. If I’m not successful in MMA, I will be back to jiu-jitsu, but for now, I’m done. I’m fully training in MMA now.”
BIA VS GABI GARCIA IN ABSOLUTE
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THE TALK OF THE TOURNAMENT…
PHOTO: PRESTON SMITH
The big news at the 2013 Worlds was the brown belt open final. Light feather weight Paulo Miyao of PSLPB Cicero Costha defeated medium heavy weight Keenan Cornelius of Atos, to the crowd’s shock and awe. Why? Because the two have fought multiple times in the past, with Keenan winning every time except for the pair’s unfortunate DQ at the 2013 Abu Dhabi’s (for not keeping enough action going
during their fight). This time, Paulo eventually went on the attack, picking up advantages for his foot lock attempts. They each picked up points for two sweeps apiece, but it was Paulo’s advantages that secured him the gold medal and 2013 Worlds title. The champ was so emotional, he could barely get to his feet to have his arm raised, but he did, ending a frustrating cycle of defeats to the 2012 Grand Slam Champion, Keenan Cornelius.
PHOTO: PRESTON SMITH
SPECIALFEATURE::::::::::
KEENAN VS PAULO MIYAO
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FIFTH TIME’S A CHARM! After five attempts to get an American visa to come and compete at the Worlds, CheckMat’s star heavy weight brown belt, Jackson Sousa finally scored! He’s been trying to get to California since 2010. He was denied at that time, and then he tried again in 2011 and was denied again. He tried two times in 2012 and was denied both times, and was finally approved his fifth time, on May 16, 2013. It was kismet
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PHOTO: PRESTON SMITH
JACKSON SOUSA
– the employee at the consulate went to school with someone in the jiu-jitsu community and helped Jackson secure the visa to travel to California for the 2013 Worlds. The trip turned out to be a great success for him. He won gold in his heavy weight division, beating Arnaldo Oliveira of Barbosa JJ in the final, and then coming in 3rd in the absolute after narrowly losing to Keenan Cornelius. That was the match many were looking forward to watching
and it was an exciting one. “Competing in the Worlds is a dream for many athletes of Brazil, who repeatedly fail to get their U.S. visas due to lack of financial aid, support or sponsorship,” Jackson says, “I’ve been trying, and have been denied multiple times, but I never gave up. I put my head down and kept trying. I was persistent in my goal, and it finally paid off through my perseverance.” Hopefully, we will be seeing more of Jackson in the future.
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BIGGEST BRACKET AT THE WORLDS The blue belt feather weight division was the largest at the Worlds with 16 brackets of athletes fighting it out for one coveted gold medal. Hugo Marques, of Soul Fighters faced off in seven hard-core matches to battle his way to the top of the podium. Hugo started training in jiu-jitsu three years ago under Leandro Tatu and Alexandre Salgado. He is the teammate of rising black belt star Joao Gabriel, who the fans call “Little Buchecha” because of his astounding likeness to the world champion, Buchecha. This win was particularly special for Hugo for a few reasons. “I was able to come here to compete because many of my training partners from Soul Fighters gave me the money needed to travel and stay here for the Worlds,” Hugo says, “Also, the guy I beat in the quarter finals today recently beat me in the final match at the Brazilian Nationals.” Hugo, who received his purple belt shortly after the Worlds, says his dream is to follow in Joao Gabriel’s footsteps and win the Worlds at every belt…Joao Gabriel, who is still chasing his personal dream of becoming a black belt world champion, did very well at the 2013 Worlds as well. He only recently received his black belt and came in second place in the super heavy division, losing only to the seasoned and experienced Bernardo Faria, who claimed gold.
Hmmmm, wonder what team they’re rooting for?
Who wins? Easy answer of course.
Buchecha and Jacare, who doesn’t want to see that?
Cut which wire?
The passion in the stands was evident.
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Not a lot of funny captions on this page. A little disappointed.
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SPOTLIGHT::::::::::::::::::::
SPOTLIGHT ON…
IBJJF RULES words: DEB BLYTH
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| photos: PRESTON SMITH
OR ANYONE WHO WATCHED THE 2013 WORLDS THIS YEAR, YOU SAW AN OVERABUNDANCE OF SKILL, TALENT, TECHNIQUE, ENDURANCE, AND STRATEGY LAID OUT ON THE MATS. There were highs and lows, victories and defeats, the usual cheers and boos from the crowd, beautiful submissions (and ugly ones, too), matches won by referees’ decisions, mere advantages, or points racked up to the hilt. There were numerous penalties, and unfortunately, some injuries, too. There were so many belts, divisions, brackets, and fighters at the Worlds, it’s always an awesome sight to see how well the IBJJF is run – on time, smoothly, and efficiently every year, across multiple days, with few issues along the way. What a feat! However, every year there always seems to be at least one match or situation that causes such an uproar, it becomes the topic of discussion for months to come, and this year, that match involved black belt lightfeather weight, Ary Farias, of Atos Jiu-Jitsu.
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The Situation Ary Farias fought Gabriel Afonso Moraes of CheckMat in the feather-weight final. It was an action packed match with some of the most acrobatic and skillful displays of jiu-jitsu seen at the Worlds this year. At the end of their battle, Ary appeared to have won the gold medal by an advantage. He was so overwhelmed with excitement; he momentarily stepped across the yellow line on the mat to acknowledge his professor and team (he was still on the blue mat, but across the yellow line), before Muzio de Angelis,
an experienced IBJJF referee, raised his arm in victory. What happened next caused a level of pandemonium rarely seen in recent years at IBJJF events…Muzio gave Ary a penalty for “exiting the match area following a match, prior to the referee announcing the result” (6.4.12). Muzio then raised Gabriel’s hand for the win (this was Ary’s second penalty and caused the ultimate loss). As Gabriel celebrated, Ary looked on in complete and utter disbelief, his gold medal disappearing, right before his very eyes.
The chaos begins… The crowd went CRAZY… booing, cheering…Ary left the mat area and was so upset he literally looked like he didn’t know what to do. When they called him to the podium, he began to walk up the stairs out of the pyramid, but then changed his mind and came back down. He jumped the barricade and walked over to the podium. He was barred momentarily for stepping onto it because he was late, which upset him more. Then he was allowed to enter the podium area and was handed flowers and the silver medal. He laid Hopefully nothing like this happens again.
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WHO IS ARY FARIAS? Ary is 23 years old and lives in Sao Paulo, but regularly travels home to Rio de Janeiro to visit his family. He’s been training in jiu-jitsu since he was 12 years old. He started his jiu-jitsu career at ASLE team in MANAUS, with Master Alcenor Alves and Ronaldo ‘’Jacare,’’ but now trains with Master Ramon Lemos and Professor Andre Galvao. Ary received his black belt from Master Ramon Lemos at the end of 2010. From white belt to black, he has amassed a plethora of awards, honors, and titles, including being a 6x World Champions, 3x World Cup Champion, 1x World Champion CBJJE, 1x No Gi World Champion, 9x Brazilian National Champion, 3x European Champion, 1x Pan American Champion, 4x Champion Cup Brazil, 1x Champion of Brazilian Teams, 1x Champion South American, 1x Champion South Brazilian, and a 1x Champion Pan American Jiu-Jitsu CBJJE. Clearly, he is not a stranger to the competition world. “Since the beginning I always go to the mat or the academy or a tournament with the same mentality,” Ary says, “Happiness and love.”
both down on his #2 spot on the podium. The crowd booed, so he picked up his medal and held it, but wouldn’t put it around his neck. Spectators and fans jammed the Internet immediately with their theories as to why Ary lost (no one seemed to know, including Ary, who, at the time of this interview, still didn’t know what happened). Did he celebrate too much? He sure didn’t appear to. Many felt it was unfair to take Ary’s gold medal away, and claimed that Gabriel should give it back to Ary, while others chimed in that it was Ary’s responsibility to know the rules he’s competing under. We can hope.
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Moral of the story The following is an overview of Ary and his side of the story and then Muzio de Angelis and the rules you are required to know as a competitor at IBJJF events. So what’s the verdict in this particular situation? You can decide for yourself, but the moral of this whole story is this: if you are going to compete at a tournament – ANY tournament - you better know the rules you’re competing under. Not knowing them could cost you the biggest dream of your life. Ask Ary. He’ll tell you all about it.
TELL ME ABOUT YOUR WORLDS TRAINING. I trained hard for the event for months. The initial part of my training started in Sao Paulo with Master Ramon Lemos and the guys from the Corinthians Club and then I traveled to San Diego and trained with Professor Andre Galvao and his Atos team. I want to thank Andre for everything. I wish I could have dedicated the World title to him, but unfortunately I can’t, but I will have other opportunities to get this medal and dedicate it to him. I trained a lot for this World Championship. Andre pushed me to the limits in every way during my training with him. TELL ME ABOUT YOUR FINAL MATCH WITH GABRIEL. I fought five tough matches at the Worlds in my division. As for my final with Gabriel, I don’t have much to say about that; only that I won the fight. Everyone saw it, and the title was taken from me. The rules are very confusing to me these days. I have no idea how I got my first penalty, let alone my last. I was being offensive the whole time in the fight (Ary
is suggesting that the penalty must have come from a stalling charge that was not warranted, but he does not know). HOW DID YOU FEEL WHEN YOU THOUGHT YOU WON GOLD? When I originally thought I won gold at the Worlds it meant more to me than anything else in my life. Winning the Worlds as a black belt means you made history in life. But I can’t say I am the champion because a referee took this title and gave it to my opponent. Now I can only feel sad about it. I didn’t know that if I celebrated inside the mat area without being disrespectful or offending my opponent I would be disqualified. I thought that if I jumped into the crowd or something like that, I would be DQ’d, but the way it happened, I had no idea. If I knew, I would never have lost my World title. The whole gymnasium had no idea about what was going on and why the referee made such a decision. WHAT HAPPENED DURING YOUR WALK TO THE PODIUM? When I lose I don’t ever AUGUST 2013
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SPOTLIGHT::::::::::::::::::: disrespect the victor. I accept and respect my opponent’s moment. I believe in fair play, but the way this match ended was just so unacceptable to me, I could not be quiet after what happened. I only went to the podium in respect to Yuri (Simoes) and Davi (Ramos). They asked me to go, so I did. I didn’t take the medal because I felt that mine was the gold, not the silver. I am sure that whoever was there and saw what happened understands my attitude at that moment. I’m still very upset about the loss, but now I have to focus on my future… WHO IS MUZIO DE ANGELIS? Muzio Bruno De Angelis is the Referee Coordinator of the IBJJF. Muzio is one of the most important referees in the IBJJF and at tournaments, so he must referee final matches. Muzio has been training in jiu-jitsu since he was five years old. His father, Pierino De Angelis, is a black belt under Master João Alberto Barreto. Muzio is a 4th degree black belt under Roberto Traven. WHY DO YOU THINK IT’S IMPORTANT FOR EVERY ATHLETE TO KNOW THE IBJJF RULES? If you want to play a game, you must know the rules to be a champion. ARE THE RULES SOMETHING YOU THINK PROFESSORS AND COACHES SHOULD BE TEACHING THEIR STUDENTS AS PART OF THEIR OVERALL TRAINING? For sure, the professors and coaches must teach their students as part of the overall training. Since I was a blue belt, I always learned the rules.
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IF AN ATHLETE CAN’T REMEMBER ALL THE RULES AND WANTS TO FOCUS ON 5 ONLY, WHAT WOULD YOU SAY ARE THE 5 MOST IMPORTANT RULES TO MEMORIZE BEFORE COMPETING IN AN IBJJF EVENT? 1. He must know how points are scored; 2. He must know the Serious Fouls (this is what Ary doesn’t know in the case of his match); 3. He must know the Referee Gestures and Verbal Commands; 4. He must know the Technical Fouls and Disciplinary fouls; 5. He must know the Lack of Combativeness (Stalling). THE RULE I HEAR PEOPLE COMPLAINING ABOUT A LOT – AND THE ONE THEY DON’T SEEM TO UNDERSTAND – IS THE REAPING OF THE KNEE. CAN YOU PLEASE EXPLAIN WHY THE IBJJF FEELS IT IS SO IMPORTANT TO BAN IT FROM COMPETITION? On page 22 of the IBJJF Rule Book, we talk about number 19 “Locks twisting the knees.” It’s a Severe Foul (there are 24 severe fouls). All of them have pictures to teach everybody. It’s very dangerous for the athlete’s knees; if they are hurt from this, they can be out of tournaments for a long time and we don’t want that.
IS THERE ONE RULE IN PARTICULAR THAT ATHLETES SEEM TO BREAK MORE THAN OTHERS THAT THEY NEED TO BE CAREFUL OF? Yes, a lot of them communicate with the referee by speaking or with gestures. It’s a Serious Foul (6.4.10). CAN YOU PLEASE EXPLAIN TO ME WHAT HAPPENED IN THE ARY FARIAS FINAL? WHAT RULE DID ARY BREAK? Page 24, 6.4.12 from the Rule Book (www.ibjjf.com), “When an athlete exits the match area following a match prior to the referee announcing the result.” It’s a Serious Foul. MANY PEOPLE FEEL IT WAS UNFAIR THAT ARY LOST THE GOLD MEDAL AT THE WORLDS BECAUSE OF THIS ISSUE. The Referees can’t make exceptions, no matter what. If a referee doesn’t follow the rules, the IBJJF can dismiss him temporarily. ARE CALLING PENALTIES EVER AT THE DISCRETION OF THE REFEREES OR DO ALL RULES HAVE TO BE FOLLOWED ALL THE TIME, NO MATTER WHAT? ALL RULES HAVE TO BE FOLLOWED ALL THE TIME, NO MATTER WHAT!!
WRITER’S NOTE…
You guys grind it out daily to be the best you can be. So, if you’re going to compete at a tournament – different tournaments have different rules, regulations, and requirements - research the rules or even attend a rules seminar so you know the basics. Not only can it save you a lot of potential heartache, like in Ary’s heartbreaking case, but conversely, it can give you a stronger sense of confidence because you’ll know what’s expected of you. Ask Caio Terra, who is one of the biggest proponents of learning tournament rules. He has told me repeatedly over the years that not only knowing what he can and can’t do, but also knowing what his opponent can and can’t do has helped him significantly in the strategy of his game. So, consider the IBJJF’s rules as part of your overall training curriculum. It can only make you a better competitor.
IF AN ATHLETE WOULD LIKE TO LEARN MORE ABOUT THE RULES – READING A BOOKLET OR ATTENDING A SEMINAR – WHAT DOES HE NEED TO DO? You can find everthing at www. ibjjf.com. All the rules and rules seminars are there!
We get behind the scenes.
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RONIN
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6/27/13 10:33 PM
JJMTECHNIQUE::::::::::::
AGGRESSIVE
SPIDER
GUARD with Abmar Barbosa words
& photos: MIKE VELEZ
A
T FIRST GLANCE, THE NAME ABMAR BARBOSA, LOOKS LIKE “ARMBAR,” AND MAYBE THAT’S WHAT HE WANTS YOU TO SEE AND CONJURE UP IDEAS ABOUT: A REBELLIOUS PIRATE PILLAGING AND PLUNDERING THROUGH TOURNAMENTS, COLLECTING ARMS AS TROPHIES EVERYWHERE HE GOES. Sure, he’s picked up the nickname, “JiuJitsu Outlaw,” but Abmar Barbosa’s one of the greatest guys you’ll ever
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meet, on and off the mats. Off the mats he’s friendly as can be, and probably drinking a Coke, but on the mats he’s tough as hell with an aggressive guard game that first took notice at the 2010 Pan Ams when he beat Kron Gracie on points and Lucas Leite by submission. He started training jiujitsu in 2000, and in 2008, Abmar received his black belt under Robert Drysdale and Felipe Vidal. Today, Abmar is the head instructor at Two Swords BJJ in Middletown, Rhode Island. Abmar competes
and give seminars around the world. We caught up with him at Drysdale World HQ in Las Vegas, Nevada to get a glimpse of Abmar’s aggressive guard game. Abmar’s game is an aggressive open guard. He likes to look for the sweep or finish from his back. He also likes to keep options open and will often look to bait his opponent. For this article, Abmar wanted to focus on his spider guard, and some of his favorite techniques from there. The Arm Breaking Pirate!
6/27/13 7:00 PM
SPIDER GUARD TIPS
Another pointer from Abmar on the spider guard is that he doesn’t like for his toes to be pointed straight up. Instead, he likes to keep his toes pointed towards his opponent. That way, his opponent is always off balance and his posture is broken. This allows most moves to come easier than if the opponent is squared up and in a better position to attack.
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It’s important to note a few details that Abmar employs with his spider guard. To have an effective spider guard, you must put a lot of pressure on your opponent’s arm while gripping his sleeve. If you have long legs, or you stretch too hard, you risk losing your grip of the sleeve, or at the very least, you’ll cause fatigue in your grip by virtue of your outstretched leg. To combat this, Abmar likes to follow his opponent, and post up on his elbow. This allows him to sit up, so he’s not over stretching his grip of the sleeve.
SPIDER ATTACK TO ARMBAR OR TRIANGLE
01
Starting from spider guard, Abmar has a grip of his opponent’s sleeve cuffs and his feet near his hips.
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That’s our very own Jeremy Reid getting punished in these photos.
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Abmar brings his right foot to the crook of his opponent’s left elbow. At the same time, he hips out to his left, and pulls his opponent’s right arm in closer. Abmar does this on purpose so his opponent will take the bait and bring his right knee up between his legs in an attempt to pass to Abmar’s right.
As soon as his opponent brings his knee up, Abmar squeezes his left leg against his opponent’s right leg. At the same time, he’s hooking his left foot under his opponent’s right leg near the ankle. Bringing this pressure onto his opponent’s leg causes his opponent to release and shift his weight from his right foot onto Abmar’s right leg.
Thanks to the weight shift, Abmar lifts his left leg slightly to feel the pressure of his opponent’s weight on his left foot, and then quickly straightens out his left leg.
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KEY POINTS
IF YOU’VE GOT LONG LEGS, or if your opponent is very high up on you when he brings his knee up, you may have to hip out more in order to bring your left foot inside his.
AT STEP 2 it’s important that Abmar’s right leg is fully stretched out and locked straight. If it’s not, his opponent will have the opportunity to put pressure down on the outstretched leg and cause Abmar to lose the tension against the elbow.
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JJMTECHNIQUE:::::::::::
ARMBAR FINISH
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If Abmar feels that his opponent is really down low and stretched out, or if he’s holding his left pant leg, then he’ll go for this armbar.
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Abmar brings his opponent’s right arm up to his own armpit and squeezes down, then quickly changes his grip from the sleeve to the back of the arm at the triceps.
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Next, he brings his left foot up and over the back of his opponent with his foot near his opponent’s belt and pressures his left knee against the back of his opponent’s shoulder, squeezing his knees together.
Finally, to finish, he maintains the grip of the back of the right arm and continues to force his left knee to the mat, while at the same time, hipping out to apply pressure to the elbow to finish the armbar.
TRIANGLE FINISH
01
If there’s enough distance, and his right leg is not being secured, Abmar will go for the triangle finish.
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He then lifts his hips off the mat while pulling his opponent’s right arm. His left foot on his opponent’s right hip maintains support so he can keep his hips up.
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02
Abmar brings his left foot to his opponent’s right hip.
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Abmar then releases his right foot from his opponent’s arm and brings it across the back of his neck. At the same time, he drags his opponent’s right arm across Abmar’s body.
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Lastly, Abmar locks down the triangle with the back of his left knee over his own right ankle to finish.
Lots of triangles from Spider.
7/16/13 3:47 PM
SPIDER GUARD TO TRIANGLE This variation of the triangle is different from the attacking spider outlined earlier.
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Starting from the triangle, Abmar stretches out his right leg with his toes pointed towards his opponent to help break his posture.
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His opponent posts his right foot to the mat and Abmar keeps his left foot on his opponent’s right hip and drops back so that his left shoulder is on the mat and his left elbow is tucked in.
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Once his hips are fully extended, Abmar lets go of the arm with his right foot and brings it up against the left side of his opponent’s neck. He then bites down with his right leg across the back of the neck.
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Abmar then pushes off on his left foot to raise his hips off the mat and swings them to his left side, raising them high off the mat so that his crotch is against his opponent’s right arm.
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Quickly, with his hips still high off the mat, Abmar brings his left leg up and over the front of his right ankle to close the triangle.
Look there’s another.
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Once the triangle is closed, he drops his hips to the mat and adjusts the trapped arm, if necessary, to finish.
AUGUST 2013
79 7/16/13 3:48 PM
JJMTECHNIQUE:::::::::::
UPSIDE DOWN SWEEP FROM SPIDER GUARD
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Starting with his opponent in his spider guard, Abmar hips out to his right with his right foot extended and both arms under control at the sleeves.
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His opponent posts his left foot to the mat and Abmar brings his left foot over to an inside hook behind his opponent’s left thigh.
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In a single movement Abmar brings his left knee up to his left shoulder while punching his left arm down to his left foot (taking his opponent’s right arm along with him)
04 REVERSE
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At this point, Abmar is on top of his opponent with his left knee blocking his opponent’s chest, keeping him from getting up. He abandons his grip of the sleeve and gets an under hook on his opponent’s right arm and pulls his right leg back so he’s in his opponent’s half guard and with points for the sweep.
As Abmar is bringing his knee to his shoulder, he’s bringing his opponent’s left leg with him. As he performs the movement, his opponent’s weight is now over Abmar. To continue the sweep, he straightens out his left leg and goes inverted to continue the roll.
KEY POINTS
AT STEP 3, if Abmar were to simply roll to his back without bringing his knee to his shoulder, he wouldn’t have had the power to continue the sweep and could find himself getting his guard passed easily.
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Thanks to how they ended up, Abmar’s in a good position to drag his knee over his opponent’s left thigh to complete a pass and pick up some more points, if it’s established that he was in his guard and moves into side control.
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That knee to the shoulder is very important on this one.
7/16/13 3:48 PM
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JJMTECHNIQUE:::::::::::
SPIDER GUARD TO ARMBAR WITH SWEEP OPTION
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Playing spider guard, Abmar hips out to his right, with his right leg stretched out, controlling both his opponent’s sleeves.
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Once his hip is beyond his opponent, he falls back and swings his left leg around and eventually to the left side of his opponent’s head. While he’s bringing his leg around, Abmar tucks his opponent’s right wrist under his left armpit and brings his grip from the sleeve to the triceps.
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SWEEP OPTION
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Once his left leg is on the left side of his opponent’s head, Abmar bites his leg down across the neck and looks to force his opponent down to the mat. Abmar himself is going inverted; otherwise he’s in a very uncomfortable position to finish. As Abmar is bringing his opponent down to the mat, he’s also straightening his own body to apply pressure to his opponent’s elbow, finishing the armbar. If this happens, continue with your leg as if to go for the armbar, but instead, use that momentum to pendulum your leg back around to his right side. At the same time, bring the left side his body up and over the top with your right leg and arm.
At the point that you swing your leg around, if you don’t have a secure hold of that right arm, he can posture up and escape his arm.
As your left leg comes down, use it to “trip” your opponent and thrust him across with your right leg to sweep him to the mat.
His opponent leaves him space, so he uses his left leg to drag his hips back across his opponent’s body.
Once the sweep is complete, Abmar ends up on top and can quickly move to the mount or go to side control.
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KEYPOINTS
ON THE ARMBAR FINISH it’s important to keep your right leg stretched out while holding his right sleeve. This keeps him from stacking to escape the armbar.
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To sweep or not to sweep?
7/16/13 3:49 PM
The Good Fight.indd 1
6/27/13 12:05 PM
JJMTECHNIQUE:::::::::::
SPIDER GUARD TO TRIANGLE WITH ARMBAR OPTION
GOOD
01
Starting from the spider guard, with Abmar’s hips out to his right, his opponent is strong and pulls back on his left arm. Abmar recognizes he can’t hold the position for too long, so he “lasso’s” his right leg around the outside of his opponent’s left arm, maintaining a grip of his sleeve and bringing his foot in behind his armpit.
03
With the grips secure, Abmar pulls his right leg back and steps his right foot to the backside of his opponent’s armpit. This makes things very uncomfortable for the other guy and helps to keep control. At the same time, Abmar tucks his right elbow down to help keep his opponent’s left arm secure.
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BAD
02
As Abmar gets his foot behind his opponent’s armpit, he pulls him in towards him a bit so he can make sure that he keeps his opponent’s left hand inside Abmar’s right thigh. If he manages to get his arm outside of the thigh, he can easily break Abmar’s grip.
04
Next, Abmar brings his left foot from his opponent’s hip to the crook of his right elbow, and splays his opponent out. And just as he did in the first technique, it’s important that this lower leg is stretched out straight to fight the pass attempt.
Once he has the grip of the arm, Abmar “peels” his opponent’s arm by turning his grip, and at the same time, straightens out his right leg while dragging his shin across his opponent’s armpit. Then he pulls his hips into his opponent to close the gap, while continuing to hold his grip of his opponent’s right sleeve.
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05
His opponent’s left hand is tight against Abmar’s stomach; maybe he’s holding his belt. Abmar uses his right foot to keep the arm tight and in place for a moment while he lets go of his grip of the sleeve and reaches to his opponent’s left triceps for a new hold.
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Once there’s no gap between them, Abmar quickly brings his left leg across the back of his opponent’s neck, continuing to control both arms, and then brings his right leg over his own left shin to lock up a triangle.
There’s another one of those triangles.
7/16/13 3:50 PM
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At this point, there are a few options. Abmar can hip up, straighten out his body, drag his opponent’s left arm across, and then drop back down for a triangle.
If Abmar doesn’t get that arm across, he can thrust his hips up with full force, bring his left hand to cup his opponent’s left elbow, and then turn the elbow to Abmar’s left. At the same time, he can scoop his right arm under his opponent’s arm so that his wrist is near Abmar’s right shoulder. Lastly, he can bear hug the arm, below the elbow and finish the armbar.
REVERSE DE LA RIVA SWEEP Abmar’s far from a one trick pony. Here’s a sweep that he makes look easy starting from a Reverse De La Riva position.
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Abmar starts off with a reverse De La Riva. His right leg is between his opponent’s legs with the back of his right foot hooking the outside of his opponent’s right thigh.
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Once he’s upside down, Abmar brings his right arm to the inside of his opponent’s right thigh and gets a grip of his pants. This traps his own right leg against his opponent’s thigh.
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Abmar’s opponent’s back is to the mat. He doesn’t leg go of his grip of the thigh. Abmar steps up with his left foot to the mat then lets go of his grip and quickly steps around his opponent’s right leg to pass his guard. How’d a De La Riva slip in there?
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Abmar scoops his right arm in front of and then behind his opponent’s based right ankle. Abmar uses this control to curl his right arm, while at the same time, bringing his back to the mat to go upside down.
04
Now, Abmar swings his left leg up and then back down to the mat for some momentum, while at the same time, using the power in his right arm to apply pressure to his opponent’s thigh, driving him to the mat.
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KEY POINTS
AT STEP 3, if you can’t get a hold of his pants, just flatten your hand out and keep it there as a blocker so-to-speak. INSTEAD OF GRIPPING your opponent’s thigh, you can grab his belt or lapel instead. Use your left hand to hand off the belt or lapel to your right hand if necessary.
AUGUST 2013
85 7/16/13 3:51 PM
JJMTECHNIQUE:::::::::::
SHOULDER LOCK ARMBAR FROM SIDE CONTROL
A lot of the sweeps Abmar showed us ended up with him in side control on his opponent. So, Abmar wanted to show us one of his favorite finishes from this position.
01
Starting with his opponent in his side control, Abmar brings his left knee over and across his opponent’s right arm, trapping it against the mat.
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Then he brings his left arm over the top of his opponent’s left arm to Gable grip his hands together, making sure his left forearm is above his opponent’s left elbow. With this hold he pulls his arms inward to keep his opponent’s arm tight against his neck and left shoulder.
03
Now, Abmar steps his left knee over the top of his opponent’s right side and uses his control of his opponent’s left side to lift him off the mat as Abmar brings his body to a north-south position.
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If the arm slips out of his control, and his opponent manages to escape the arm, or twist in, Abmar lets go of the Gable grip and brings his right arm to his opponent’s left wrist. He grabs his own right wrist with his left arm and then has the choice to sit back with an armbar or finish with a Kimura.
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04
As his opponent’s back is off the mat, Abmar slides his right knee up behind his opponent’s back and leans his head down to keep that left arm trapped.
05
To finish the armbar, Abmar makes sure that his left arm is below his opponent’s left elbow and pulls his arms toward himself. This finishes the armbar because his opponent’s forearm is trapped against Abmar’s neck and shoulder.
KEY POINTS
WHEN FINISHING with the Kimura, don’t just bend the arm back, because if your opponent’s flexible, he can escape. Instead, when you transition your opponent’s arm from front to back, pull up so the hand clears his body, then drop it back down with your weight, and then twist with your forearm against his body to finish it.
Jeremy and Abmar both desere a Coke after this one.
7/16/13 3:51 PM
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6/27/13 11:39 AM
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7/1/13 2:28 PM
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7/1/13 1:59 PM
JJMTECHNIQUE::::::::::::
NO-GI COMBINATION
ATTACKS with Dennis Asche & photos: HYWEL TEAGUE
J
word
IU-JITSU’S GREATEST POWER IS THAT IT ENABLES A SMALLER, WEAKER ATTACKER TO DEFEAT A LARGER, STRONGER OPPONENT THROUGH THE USE OF LEVERAGE AND STRATEGY. However, any lighter grappler will tell you that there is a steep learning curve when training with bigger, stronger guys who are also more technical than you! This was the situation that faced Dennis Asche when he arrived in Rio de Janeiro over 10 years ago. A natural lightweight from Oregon, USA, Dennis was training in the home of the arte suave with some of the best grapplers in the world. The only way to survive was to develop razor sharp technique of his own. Dennis received his black belt in 2009 from Roberto ‘Gordo’ (creator of the halfguard) after many years under his tutelage. In the following techniques, Dennis demonstrates a series of combination attacks designed to confuse and surprise your opponent. As you employ the first technique, you will be in a perfect position to immediately attack for the second, decisive move. Dennis Asche is one of the few nonBrazilians to teach jiu-jitsu in Rio de Janeiro. For more information on Dennis go to WWW.DENNISASCHE.NET 90 Nogi Combos.indd 1
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An American in Rio.
6/27/13 7:09 PM
IL ED Z RT RA PO B IM M O FR
SIDE CONTROL REVERSAL INTO ARMBAR
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Dennis is on bottom underneath Torryn’s side control. He grips his hands together locking Torryn’s shoulder to his chest and immobilizing that part of his body.
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He walks his feet out so his body is at a 45 degree angle and no longer perpendicular.
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Dennis bridges and rolls to his left shoulder, turning Torryn over.
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Dennis raises his chest up to create space…
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With the arm fully secured, Dennis drops back to finish the armbar.
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Dennis lands in side control and smears his hips to the mat, pinning Torryn.
LE: Note REVERSE ANG rols the that Dennis cont e triceps. arm high on th
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…and spins around clockwise, kicking his left leg over Torryn’s body. He maintains control of the arm throughout.
Sounds like a movie title.
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AUGUST 2013
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IL ED Z RT RA PO B IM M O FR
JJMTECHNIQUE:::::::::::
ARMBAR TO TRIANGLE
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Dennis is on top and in side control. He under hooks Torryn’s arm and presses down on his face.
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He spins clockwise...
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Dennis brings his right elbow off the mat and puts it on Torryn’s ribs, isolating the arm for attack.
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… kicks his left leg over Torryn’s body and lands to attack for the armbar, but Torryn has clasped his hands together to defend.
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Dennis bases with his left hand to sit up…
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… and inserts his left leg underneath Torryn’s clasped hands.
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As Torryn arises, Dennis switches for the triangle. He squeezes his right thigh behind Torryn’s head and keeps downward pressure with his left heel as he shifts his hips out to attack for the choke.
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As Dennis releases his right leg from Torryn’s head, he allows him to sit up.
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Dennis closes the triangle for the finish.
Dennis is living the dream.
6/27/13 7:12 PM
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6/27/13 11:41 AM
JJMTECHNIQUE:::::::::::
TRIANGLE TO SHOULDER LOCK
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Dennis is on bottom and Nabas is attempting to pass guard. Dennis controls both wrists.
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Dennis drops his knee into Nabas’s chest and puts the left foot in the hip. As he does this, he pulls Nabas’s right hand off of the leg at the same time.
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Dennis releases the pressure of the knee on the chest and kicks his right leg up and over the back of Nabas’s neck, throwing his hips up at the same time. As he does this, he yanks Nabas’s right hand toward him. Note the change in angle of the body.
He closes the triangle.
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If Dennis is unable to finish the triangle, he releases the legs and slides his left hand under Nabas’s arm at the elbow.
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He places the leg on Nabas’s shoulder. Note how Nabas’s right arm is trapped between the legs.
WWW.JIUJITSUMAG.COM
06
With control of Nabas’s arm at the elbow and wrist, Dennis puts his left foot in the hip and opens the guard.
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To finish the shoulder lock, Dennis pulls the free arm with his right hand toward him.
Maybe some day.
6/27/13 7:12 PM
IL ED Z RT RA PO B IM M O FR
ARMBAR FAKE TO PAPER CUTTER CHOKE
01
Dennis is on top in side control and controlling both of Nabas’s arms. Instead of pushing on the face, he keeps downward pressure on Nabas’s right wrist.
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Dennis lifts his hips and pushes Nabas’s wrist away from his body…
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… dropping his knee and pinning the arm to the floor.
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Dennis takes head control…
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He locks the hands together in a gable grip.
To finish the choke, Dennis sits his hips through and brings his forearms together in a cutting motion.
… and lets go of the far arm, bringing the blade of his forearm palm-up against Nabas’s throat.
Gotta love the paper cutter. Gets them every time.
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AUGUST 2013
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IL ED Z RT RA PO B IM M O FR
JJMTECHNIQUE:::::::::::
KIMURA TO SHOULDER LOCK
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Dennis is on top controlling the far side arm with an under hook.
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He postures up while controlling the arm and steps his left foot up behind Nabas’s back.
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Dennis attacks for a kimura…
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Nabas defends by bringing the arm down close to his ribs.
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To finish the submission, Dennis simply raises up his head, creating torque on Nabas’s trapped shoulder.
Dennis releases the grip with his right hand and extends the arm toward the mat while sliding his left hand to his bicep.
With his right hand on the mat, Dennis lifts his hips…
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… and sits them to the mat on the same side as the trapped arm, completing the lock on the arm by holding his left elbow with his right hand.
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That’s what academies look like in Brazil. You couldn’t tell the difference.
6/27/13 7:15 PM
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6/27/13 10:31 PM
WHOIS::::::::::::::::::::::::::
Who Is:
BRETT COLLINS words: JJM STAFF
WHAT DO YOU DO AT VERSACLIMBER? I’m in charge of all sales, marketing, and advertising for the company. If you can see it, read it or hear about it, I had something to do with that. DID YOU BECOME A FAN OF THE PRODUCT BEFORE OR AFTER YOU STARTED WORKING THERE? I never trained on a VersaClimber before, it wasn’t until I began working for VersaClimber in 2001 that I discovered how legit a VersaClimber workout was. All it took was a couple sessions of interval sprints on the
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VersaClimber to realize how beneficial this type of cardio workout really is. HOW DID YOU GET INTO JIU-JITSU? In 2005, I sponsored a MMA gym with 3 VersaClimbers part of the arrangement I made, was to have full access to their MMA gym. The next day I showed up for my first BJJ class - the rest was history. I have been addicted to BJJ ever since. WHAT DO YOU GET OUT OF JIU-JITSU? Physical and mental conditioning. Huge stress release. Confidence.
WHAT’S YOUR STYLE LIKE? I seem to gravitate to butterfly / open guard a lot, and half guard. I feel most comfortable there for sweeps and submissions. HOW GOOD DO YOU THINK THE TYPICAL JIUJITSU GUY’S CARDIO IS? The typical JJ guy should have decent cardio from dayto-day training. I would say a much smaller number have “competition cardio,” where you need large amounts of stamina, endurance, and explosive cardio.
WHO’S GOT THE BEST CARDIO, OR BEST GAS TANK IN JIU-JITSU? Leandro Lo and Caio Terra. WHAT ARE YOUR PERSONAL GOALS IN YOUR JIU-JITSU? To get my black belt. To help grow the sport and teach people the power of BJJ and how it can change their lives for the better. I KNOW YOU LIKE TO COMPETE A LOT. WHAT’S BEEN YOUR BEST MOMENT SO FAR? Submitting guys in the finals {Nationals, Pan’s, Worlds} with a Triangle.
That other guy looks familiar
6/27/13 8:06 PM
STATS
OCCUPATION/ POSITION: Sales, Marketing & Advertising Guy BELT: Brown, Juliano Prado and Adriano Nasal – Brazilian Top Team AGE: 42 LOCATION: Newport Beach
FAVORITE SUBMISSION: Leg Triangle FAVORITE FOOD: Peruvian, Italian, Mexican, and Chinese SPONSORS: Gameness, VersaClimber ROLLING SINCE: 2005 I ROLL: Controlled Chaos
DID YOU FINISH ALL THREE WITH THE SAME TRIANGLE? Yes. Three different finals, all three with a leg triangle. HOW ABOUT THE WORST? Losing in the first round of the 2012 Pan Ams – not losing because I tried, but losing for not being aggressive enough - not wanting it bad enough that is a painful way to lose. WHAT OTHER PRODUCTS, ASIDE FROM THE VERSACLIMBER, DOES VERSACLIMBER MAKE THAT JIU-JITSU ATHLETES SHOULD BE USING? VersaPulley – it develops reactive strength. It’s the only resistance that pulls back. It’s ideal for BJJ, Judo, and MMA training. WORST INJURY? Torn displaced medial meniscus in both knees and two separated ribs.
WHAT’S YOUR BEST JIUJITSU ADVICE? Study your favorite BJJ player. Watch and learn. Read articles, study technique, and watch videos….and practice, practice, practice. WHAT’S THE BEST ADVICE YOU’VE EVER RECEIVED? Slow it down, and play your game. SO WHAT’S NEXT FOR BRETT? I’m going to keep training and absorbing as much BJJ knowledge as possible. My goal is to someday receive my black belt, but I am in no way in a rush to get it; I want to earn it through blood, sweat, pain, grit, and determination. I want to keep pushing myself by competing.
WHAT WOULD YOU DO TO IMPROVE SPORT JIUJITSU?
Brett enjoying the sunset with his family in Maui, also on the right him with Caio Terra and Osvaldo Augusto Queixinho.
Who Is 16.indd 2
To keep supporting and sponsoring BJJ athletes - at all levels.
AUGUST 2013
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SPECIALFEATURE:::::::::::
METAMO AM words: DEB BLYTH
| photos: JOHN COOPER & KENNY JEWEL
A
LOT OF HYPE AND EXCITEMENT PRECEDED METAMORIS II, THE SUBMISSION-ONLY GRAPPLING EVENT THAT TOOK PLACE ON SUNDAY, JUNE 9, 2013 AT THE PAULEY PAVILION ON THE UCLA CAMPUS IN LOS ANGELES, CA. Metamoris I was a big hit. The fans wanted to see more action, and they got it in Metamoris II; some good, some bad. With the presence of some big Hollywood names in the audience, like HBO’s Sons of Anarchy cast, The Godfather’s James Caan and his actor son Scott, Royce Gracie,
Chael Sonnen, Ben Henderson, Roger Gracie, Jake Ellenberger, and Prince Michael Jackson, to name only a very few of the celebrities in the crowd, the stacked six-match fight card assured fans and viewers that they would see some stellar jiu-jitsu. Most bouts did not disappoint, with the exception of one that was “misguided” from beginning to end, but all-in-all it was a good night of grappling. Metamoris II added a judge’s decision to those matches that ended in a draw, so masters JeanJacques Machado, Pedro Sauer, and Nelson Monteiro, added that special touch to the event.
VICTOR ESTIMA vs JT “SPIDERMAN” TORRES Starting the show off were Victor Estima and Jonathan “JT” Torres, who were last minute replacements to the card. Although they both stated in the post-fight press conference that they did not have much time to truly prepare for their 20-minute battle, they did have a solid, close match that went the distance. The fight was largely spent with JT in Victor’s guard and JT trying to pass. The match produced some back and forth sweeping and
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was heavy on the foot attacks and submission attempts. At one point, Victor reaped JT’s knee (which he was almost DQ’d for at the Worlds a week earlier), but JT powered on as if nothing happened. In the final seconds, Victor was belly down on the mat trying to submit JT with yet another foot attack, but ultimately, the bout ended in a draw. After the judges reviewed the fight, they concluded that the Estima/Torres match was indeed, a draw.
Victor was the favorite going into this one.
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MORIS II
JT impressed.
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MICHELLE NICOLINI vs MACKENZIE DERN In one of the more exciting matches of the night, two of jiu-jitsu’s biggest female names took to the stage for the first time in Metamoris history. Black belts Michelle Nicolini and Mackenzie Dern both dove into the fight as soon as hands were slapped. Mackenzie immediately went on the offensive, going for a foot lock and pressing the pace. Michelle defended well and did not give Mackenzie any openings. A few sweeps were executed; they scrambled and looked to capitalize on any mistakes the other made, and spent
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a good part of the match trying to sub each other with foot attacks. With less than 10 minutes left, Michelle went for her usual ugly toe hold, but Mackenzie defended. With less than 7 minutes left, Mackenzie had Michelle’s arm for an armbar, but Michelle escaped, and with just 30 seconds left, Michelle thrilled the crowd when she locked in a hardcore kneebar attempt, but time ultimately ran out and Mackenzie appeared unfazed by the effort. Once again, the judges decided that the match was a draw. The ladies were exciting to watch.
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ROBERTO “CYBORG” ABREU vs BRENDAN SCHAUB The third match of the night was the no-gi disaster between jiu-jitsu black belt Roberto “Cyborg” Abreu and UFC fighter and jiu-jitsu brown belt Brendan Schaub. Within minutes, it became painfully clear to all watching that Brendan was either completely out of his league with this fight or he simply didn’t want to compete in it. As harsh as that may sound, the truth remains - as Cyborg tried to engage the UFC fighter, Brendan simply circled around him, ran away from him, and darted away whenever Cyborg got a hold of him. He smacked Cyborg in the head repeatedly, and pushed him back by his forehead over and over again. Whenever Brendan began to engage (which was seldom), the
Schaubing and Clarking are two different things.
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very vocal crowd would cheer, but then he would quickly disengage, causing the crowd to boo. The match became nothing short of a comedy routine. Brendan tried to catch Cyborg in a few guillotines whenever Cyborg would shoot in for a takedown, but he was unable to close the deal or gain any ground before disengaging from the fight once again. At the end of the 20 minutes it was a draw, however, the judges gave Cyborg the nod, sending him home with a very dissatisfied “W.” Cyborg was clearly frustrated and told Brendan a few times after the fight and at the post-fight press conference that he should have just stayed home, and most were shocked by Brendan’s assertion that he had shut Cyborg’s game down
with his strategy, so his mission was accomplished. Cyborg responded that he had never run away from a fight in his life, and the communication between the two went downhill from there. As seems to be the norm in the jiu-jitsu community these days, fans immediately took to the Internet to create a multitude of memes showing Brendan running away from Cyborg and even condensed the match to show it in quick time to the
sound of Benny Hill music on Youtube. As most jiu-jitsu athletes, practitioners, students, professors, coaches, and masters would agree: it doesn’t matter if you win or lose…just be courageous, take a risk, engage in the fight, and give it your best shot. What comes out of doing that is respect, which is something Brendan did not earn that night with his performance.
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ANDRE GALVAO vs RAFAEL LOVATO This match was one of the most highly anticipated of the night and the two put on a good show. Both participated in Metamoris I, and so, they came in with the experience of knowing how to pace themselves for 20 minutes, and the knowledge of having rolled through the Metamoris submission-only format and style before. Unfortunately, no submission was earned this night, but the match was an exciting one to watch. They both pushed the pace from beginning to end, and Andre thrilled the crowd with a flying triangle attempt, but Rafael did not buckle, and escaped. Andre passed Rafael’s guard a few times and a couple of sweeps were executed along the way, with a few submission attempts thrown in for good measure. Andre was more aggressive in his approach and pushed the match forward and Rafael defended well. The match ended in a draw, but the judges decided that Andre had done enough to earn the win, so he walked away with his first big Metamoris victory.
SEEING STARS
James and Scott Caan were front row taking in all the excitement.
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Sons of Anarchy cast members including Charlie Hunnam and Kim Coates were on hand. Maybe we’ll see some jits in the next season.
UFC Lightweight Champ and new black belt Ben Henderson had the pleasure of having his photo taken with Master Renato Laranja. It was an honor for Ben.
We should all hope to one day have that honor.
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RODOLFO VIEIRA vs BRAULIO ESTIMA In the fifth match of the evening, it was two very big names who took the stage to display their beautiful skills and expertise in the gentle art of jiu-jitsu: Rodolfo Vieira and Braulio Estima. Like most of the other competitors at Metamoris, these two giants were also just coming off some pretty big wins at the IBJJF Worlds the weekend before, however, the two left it all on the mats at Metamoris. After his victorious Worlds performance, Braulio stated that he knew Rodolfo was going to be a big challenge for him. “I have a strategy for Rodolfo,” he said, “But it will be tough for me. He is much heavier than I am and I’m hoping I can keep up for the 20 minutes.” Braulio did just that, keeping Rodolfo in his guard for much of the match. When Rodolfo tried to pass, Braulio locked in Battle of the heavy weights.
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his “Galaxy Guard,” which is his signature unbreakable grip and ½ spider guard-like hold, Rodolfo was challenged trying to pass or disengage from it, but he kept the pressure on. At the end of the 20 minutes, Rodolfo was finally able to pass, and at the same time, he caught Braulio’s arm. He locked in, what appeared to be, a pretty tight armbar. The crowd cheered loudly as the thrill of a potential submission took hold. However, Braulio, being the experienced jiujitsu player he is, was able to escape and then time ran out. The match ended in a draw, but after the judges reviewed the match, they decided in Rodolfo’s favor and gave him the win. Both competitors were literally laid out on the mats, completely exhausted from their battle.
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KRON GRACIE vs SHINYA AOKI After witnessing five draws, the crowd wanted a submission, and who better than Metamoris’ main man, Kron Gracie, to give it to them. The headlining event of the night was a quick one. Kron took on veteran Japanese judo and jiu-jitsu black belt and MMA star, Shinya Aoki. The two looked for takedowns in the beginning of the match, and then Kron jumped guard. When Kron opened it up a little, he caught Shinya in a guillotine, which Shinya was able to escape. However, Kron did not fully let go, and as Shinya tried to gain side control, Kron capitalized on the moment, rolling into another guillotine, and tapping the “Grandmaster of Flying
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Submissions” out in roughly five minutes. One amusing moment was when Kron and Shinya almost rolled off the stage while locked in the choke, and a man in the crowd bent over and stood next to the stage, effectively using his back to keep the fight going. However, the referee reset the fight, but Shinya was locked in and tapped. This was Kron’s second submission victory, as he finished Otavio Sousa at last year’s Metamoris I event. Once again, Kron took home a “Submission of the Night” bonus, was offered a title fight at Metamoris III, and stated that he is now fighting exclusively with Metamoris.
Kron would have been DQ’d for celebrating with his corner at a different match.
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LESSONS LEARNED
STALLING
Ralek Gracie, who is one of the main organizers of Metamoris, took to the Internet a short while after Metamoris II, to speak to the public about some of the lessons he had learned from the event.
Next, Ralek discussed holding grips and stalling. He said that jiu-jitsu fighters shouldn’t be concerned about being in any position, but more about achieving a sweep, or a submission, or capitalizing on a mistake. So, the new rule for Metamoris III is that fighters can’t hold grips or prevent action for any extended period of time without trying to accomplish something advantageous to them. The first time the competitor does so he will receive a warning; the second will produce a yellow card and possibly cost the violator a percentage of his purse.
JUDGES Ralek stated that there would no longer be judges at their events because they didn’t want fighters to feel pressured into thinking that judges were adjusting their opinions of the fight or making decisions based on what they saw in the match. Ralek said you can lose ground during a match, but that doesn’t mean the fight is over. He emphasized that Metamoris is a fight without punches and that they want to see something dynamic from standing to the ground and they didn’t want judges to get in the way of that happening.
Metamoris III does not have a final date yet, but in a surprise announcement at Metamoris II, it was disclosed that Royler Gracie and Eddie Bravo will headline the next event. This is a rematch of their 2003 ADCC bout when Eddie shocked everyone by tapping Royler out with a triangle, which was a huge victory for him in the jiu-jitsu community. People have been waiting 10 long years to see this rematch, and should this event indeed occur, it will most assuredly propel Metamoris into jiu-jitsu stardom.
Yeah, that’s going to get some attention.
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BRENDAN SCHAUB CONTROVERSY On the video, Ralek took a different stance regarding Brendan Schaub than the one he initially took at the post fight press conference. He apparently had time to think it through
and stated on the video that it was Brendan Schaub who approached him about fighting in Metamoris II, and that he did it with much enthusiasm. He stated that Brendan told him that Cyborg would be perfect and that he was adamant about fighting him. Ralek thought it was very honorable of Brendan to be willing to take a risk and put himself on the line. He thought it would be really cool for other UFC fighters to see and respect. However, he said that plan went out the window and that didn’t happen. Ralek emphasized that the worst case scenario would have been that he would have got caught by Cyborg and that there was nothing wrong with that. Ralek then apologized for the whole fiasco.
MATCHMAKING, IBJJF ISSUES, ETC. Ralek went on to say that some of the other matches were very
limited and this was due to the actual matchmaking, and the fact that a lot of the competitors had been in the IBJJF Worlds the week before. He said the athletes are so accustomed to holding on, keeping grips, and not taking risks at IBJJF events, that there was no incentive for them to just go for a submission, so a lot of the Metamoris matches weren’t as dynamic as they could have been. Therefore, in the future, they are going to focus only on those who seek submissions. He said he knows it’s a tall order and that it’s not easy to find guys who aren’t conditioned by the IBJJF and want to fight all the way through. He said they’re going to keep looking and doing their best and that they will try to keep finding the best matches they can. They want jiu-jitsu to continue to shine. Ralek closed by thanking everyone for watching Metamoris.
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Making Sense of Over-the-Counter
TOPICAL
PAIN RELIEVERS words: MATT CORLEY
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HEN YOU THINK OF CREAMS FOR ACHING MUSCLES AND JOINTS THE FIRST THING THAT COMES TO MIND IS PROBABLY THE PUNGENT SMELL. I always think of Tiger Balm and Ron Smith’s Muay Thai School. It was 1998 and I was wandering through
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random martial arts gyms, while finishing up pharmacy school. I had just finished my second class and saw Ron take a huge container of Tiger Balm and rub down the shoulders of Jermaine Andre. The smell permeated the room, easily overpowering the distinct odor from the 20 of us who had just finished training.
Aches and pains are a regular part of training and using Tiger Balm or other topical products is commonplace in locker rooms for all sports. As grapplers we tend to get these injuries a bit more often than others and knowing your way around the pharmacy aisle can get you back out there just a little quicker.
I know that guy from somewhere.
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PHYSIOLOGY OF PAIN
Essentially, you have a doorway. On one side you have a bunch of guys waiting to come through. We’ll call these guys: Pain and Cold (or Hot). They all want to go through the door, but only one can fit at a time. We don’t like Pain very much and we’ve invited Cold and a dozen of his buddies. Now that Cold outnumbers Pain the door is being filled with Cold and all his friends until they’ve gone through. As a result Pain has been stopped temporarily. OTC products are counterirritants and work because of the principles outlined above. The cream makes you feel hot/cold and
while that sensation is being felt, you’re not able to feel pain as distinctly. They are used for a variety of minor aches and pains of the joints and muscles. Unlike true analgesics, which depress skin receptors, counterirritants are effective through the stimulation. Now, it’s time to look at some of the products. For the next section we’ll
CAPSAICIN BASED PRODUCTS
(Zostrix, Capzacin-P, and numerous generics)
Capsaicin, derived from chili peppers, is one of the most widely used natural ingredients in topical analgesics. There are approximately a 1,000 different patented products, which include capsaicin as an active ingredient. The strength/concentration of these products ranges from 0.025% to 0.075%. Capsaicin use may be limited, due to the need for a period of desensitization in some patients. Initial applications of the product may cause painful burning until the patient’s skin is used to it, usually a few days. Capsaicin has been shown to be effective in treating osteoarthritis (OA) of the hands, hips and knees. Capsaicin products can be used for acute or chronic pain and have the most data to support effectiveness.
Something’s burning - NERDS!!!
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BALMY TIPS
Transient receptor potential (TRP) channels are heavily involved in the sensation of pain. For the sake of this article, we’ll keep the details to a minimum, but still give you the information needed so that you’ll have a basic understanding of what topical analgesics are doing. There are roughly 30 TRP channels (more are discovered all the time). TRP channels are responsible for sensations that we associate with our senses: pain, taste, pressure, vision, temperature, etc… Activating the TRP channel produces the sensation associated with it. The channels associated with pain are also used for other touch-based stimuli, such as heat and cold. This property of TRP channels is why OTC analgesics work.
go over the most common ingredients. With this information you’ll be able to read the label of the product in question and have a good idea of what it is and what it’s intended to do.
If you experience pain, swelling or blistering, stop using the product immediately. Wash it off with cool water and seek medical attention as needed. Do not apply to burns, broken/damaged skins, or areas with infections Do not apply to eyes and mucous membranes, or any areas with sensitive skin. Wash your hands thoroughly after using DO NOT apply this product before training if there is any chance that it may rub off on someone else and/or on a part of you that you don’t want it on.
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SALICYLATES
(BenGay, Aspercream, Icy Hot)
While salicylates have a long history of use for the treatment of pain, peerreviewed data is lacking. A metaanalysis of available literature has shown that salicylate-containing products appear to be effective for short-term pain and chronic pain. In the trials reviewed, positive response was seen in just over half those using these products, compared to a third using placebo. Studies have been published to determine the amount of salicylate absorbed from topical agents. In a study of trolamine salicylate and methyl salicylate the salicylic acid from the topical agent could not be detected in the patients using trolamine salicylate, while the patient’s using methyl salicylate had detectable levels within an hour.
MENTHOL/ CAMPHOR
(Sarna, Tiger Balm) (mint leaf) Menthol can be synthesized or obtained naturally from mint oils and acts as a counter irritant by causing a cooling sensation when applied to the skin. Camphor acts in the same way. As counterirritants the mechanism of action is the same as capsaicin, however, available data to support efficacy is more limited. Menthol gel was shown to improve function in patients with OA of the knee; however, pain wasn’t significantly different in the placebo vs menthol group.
IT BURNS! FDA WARNING: Reports of Serious Burns Due to Topical Pain Relievers, FDA Issues Warning September 2012
The U.S. Food and Drug Administration (FDA) is alerting the public that certain over-the-counter (OTC) topical pain relievers have been associated with rare cases of serious skin injuries (eg, first- to third-degree chemical burns) at the application site. In some cases, hospitalization has been required. OTC topical pain relievers are available as single- or combination-ingredient products that contain menthol, methyl salicylate, or capsaicin, and are marketed under brand names such as BenGay®, Capzasin®, Icy Hot®, and Mentholatum®. The formulations include creams, lotions, ointments, and patches. Consumers who experience signs of skin injury (eg, pain, swelling, or blistering) following application of these products should discontinue their use and seek immediate medical attention. When recommending these pain relievers, healthcare providers should counsel patients about their appropriate use and the risk of burns.
WRAPPING IT UP
At the end of the day, most topical analgesics are going to be relatively interchangeable, especially for acute muscle or joint pain. If you have arthritis, there is enough data to recommend a capsaicin based product over the others. The most commonly seen product is Zostrix and generic brands are available as well. When using capsaicin to start with a lesser strength product to assess tolerance and move to higher concentrations if needed and it’s tolerated. For other types of minor to moderate joint and muscle pain I’d suggest seeing what you have around the house. If you have to go to the store, choose a product based on price, odor, and ingredients. There are literally thousands of different products available and I highly recommend using a generic/store brand, much cheaper and the same efficacy. Many products will be combinations of salicylates and menthol/camphor. In these cases make sure that the ingredient is methyl salicylate, not trolamine.
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That was a stretch.
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STRENGTH&CONDITION
SANDBAG TRAINING words
& photos: BILL THOMAS & AARON BLAKE
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BOUT 4000 YEARS AGO ANCIENT EGYPTIANS PRACTICED WRESTLING AS PART OF THEIR MILITARY TRAINING. Eventually, they turned grappling into a sport - we even know that they had rules about pins. The tomb of Khnumhotep and Niankhkhnum shows elaborate pictures of wrestling techniques including takedowns and submissions. In the Beni Hasan burial complex, there are more murals of wrestling techniques. There is also a painting showing
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wrestlers lifting sandbags. Training equipment for grapplers doesn’t get much older than that.
and they’re even harder to hold onto once you have them in motion. Sort of like your opponent on the mats.
With all the fancy modern gear available today, why would anyone want to go back to old-fashioned sandbags? Simple. Sandbags work like crazy to give you the kind of “terror inducing” grips and explosive functional power that will make you more feared than Montu (Eygptian God of War) on the mats.
When properly weighted, the sand inside your sandbag continually shifts around as it is moved, which forces you to react and adapt to a constantly changing load. This means that in order to keep the bag up and moving you’ll be engaging your major muscle groups, your entire core, and all your minor stabilizer muscles as well. The constant multidimensional tension also works to strengthen your joints and connective tissue. Clearly, this kind of training has a direct benefit to your strength on the mat.
One thing that makes sandbags so effective is the fact that the weight is a dynamic and shifting load. It’s hard to get a firm grip on them (unless they have handles sewn all over the place like some modern fancy versions)
Yeah, they used to work out with sandbags back then.
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So, where can I get my hands on one?
A WORD ABOUT HANDLES
The first thing to decide is whether to make your own bag or purchase one that’s ready to go. Ready-made bag kits typically range from about 25 lbs - 180 lbs, and run about $70 - $200. They are usually sold as kits, with an outer bag and several inner liners that hold the sand (which you supply). If you decide to purchase a kit, the name that keeps coming to the top of the list for quality commercial gear is Brute Force or Alpha Strong.
Commercially-made sandbags usually have anywhere between 2 and 27 handles. Handles give you a lot of options for gripping the bag, but they eliminate some of the advantages of sandbag training in the first place, by making the bag much easier to grip. Handles also make it tempting to use the sandbag as a poor replacement for barbells or kettlebells. In this article we’ll focus on some of the more unique exercises you can do with a sandbag, not just duplicate things you can do better with other equipment.
A better option to start with, though, might be to build your own bag from scratch. It’s easy, and you’ll save a ton of money, have a lot more flexibility in design, and learn what’s really important to you if you ever do decide to drop big bucks on a ready-made bag. However, there are a couple of downsides to making your own bag. Your homemade bag probably won’t last as long as one commercially made. It also might leak a little, so don’t use it in the living room before you’ve tested it, unless you like that beach-front look.
ROLLING YOUR OWN If you want to keep it simple and stripped down, you can pick up a bundle of the same polypropylene sandbags that the Army Corps of Engineers uses during floods, for less than $1/ bag.1 These simple bags have capacities from 15 lbs - 175 lbs. Pick a size, take it to the beach or your backyard, fill it
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60% full, and seal it with the included tie. Now you’re ready to start slinging bags. These bags are best for outdoor work as they will leak, but you can’t beat the price. (sandbags.jpg) For a few more dollars, you can build a much more versatile and longer lasting sandbag, by using
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the polypropylene bags as liners, and then stuffing them inside a heavy-duty duffle bag. A good design for a typical grappler would be a bag weighing between 80 lbs - 100 lbs. To make one, take four 50 lb. capacity polypropylene bags and fill them about half
full. Double bag them with the openings on opposite ends. Now, fill your large duffle bag with the loaded liners. If you don’t have a big heavy duffle bag, visit your local military surplus store and pick one up. You can also find them online for less than $30.2
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1 http://www.uline.com/BL_5565/Sand-Bags | 2 http://www.patriotsurplus.com/r3497.html I think Bill just gave his age away with that headline.
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STRENGTH&CONDITION
LET’S GET DOWN TO BUSINESS HILL SPRINT So, you think 100 arm bar spin drills gets your heart rate up? This brutal exercise will completely destroy you in less than 5 minutes. Find a gentle hill, preferable grass, which will cushion your knees and be more forgiving when you wipe out (if you go at full effort, you will wipe out - I promise!). Take a tight bear hug grip around the sandbag, sprint up the hill for 15 seconds, rest for 20 seconds. Repeat 8x.
FARMERS WALK
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This exercise can be done with one or two sandbags. Squat down, take a tight hang grip in the center of both bags and stand. Walk 10 yards, turn, and come back to the start without dropping the bags. Repeat 4x.
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Aaron is ready to hit the hill!
GRIP & SPIN Take a tight hang grip near both ends of the sandbag. Lift to your hips and spin in place like a hammer thrower, fast enough to cause the bag to spin away from your body, but not so fast that you fall down. Try to get up to 10 revolutions. Repeat 4x.
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Using a gi with the sand bag helps build grip strength.
6/27/13 7:20 PM
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STRENGTH&CONDITION
CONE DRILL Set up 4 cones or marks on the ground, about 10’ apart and in a square pattern. Carrying your sandbag in a cradle grip, move around the cones clockwise, always facing directly ahead. Immediately return going counterclockwise and stay facing forward. Don’t cross your feet while moving sideways, use a shuffle step. Repeat 4x.
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TUG OF WAR Get a partner. Get your sandbag. Battle for 15 seconds. Your goal is to stay on your feet and not lose your grip on the sandbag while trying to get it away from your training partner. Repeat 4x.
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CATCH Assuming your training partner isn’t completely exhausted after Tug of War, stand facing him, about arms distance apart. Toss the sandbag back and forth without letting it hit the ground. Get to 50.
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Hot potato.
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STRENGTH&CONDITION
STAIRS Hoist your sandbag over your shoulder and steady it with the same side hand. With your free hand on the railing, walk up the stairs at a quick steady pace. At the next floor, turn around and descend. Switch arms and repeat. Continue for 6 minutes.
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ONE ARM SWING Start with the bag between your legs, reach down and grip with one hand on the bag. Keeping your back straight raise your level to bring the bag up with you. Use some momentum to bring the bag back then thrust the bag forward and let go to toss the bag a few feet in front of you. Repeat 2 rounds of 10 tosses with each arm.
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OVERHEAD REVERSE THROWS
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This is a full body work out to build explosive power. With the bag between your legs lower your level and grab the bag with both hands. Lift the bag off the ground, get a firm grip and bring the bag back a bit, take a deep breath. Now with an explosive motion bring the bag in front or you, then up over your head, exhaling as you do the movement. You’ve got to explode and put your whole body into it. Once the bag is up “throw” it behind you. This is a difficult one with risk of injury if done improperly. Practice with a lighter weight until you’re comfortable with your form. Depending on weight strive for 2 rounds of 10 throws per round.
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CIRCLE OF TRUST
This is a great warm up before class. Stand in a circle facing inside and pass the sandbag from left to right. When it reaches the starting position, everyone faces outside and passes it around again. Now, when it returns to the starting position again, switch to facing inside and pass in the opposite direction. The goal is to not let the sandbag touch the ground. If it does, the person who dropped it is out of the Circle of Trust. Last man standing is declared the victor.
That’s last one’s a doozy.
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JJMSUCCESS:::::::::::::::::
Powered By:
BRUCE HOLZRICHTER words: JJM STAFF
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IKE MANY OF US WHO LEARNED ABOUT THE GENTLE ART BY WATCHING A COUPLE GUYS DUKE IT OUT ON TV, THAT WAS ALSO BRUCE HOLZRICHTER’S FIRST GLIMPSE OF BRAZILIAN JIU-JITSU. It took a few years, but eventually Bruce took up grappling, and it not only changed his physique, but his life as well. HOW DID YOU DISCOVER JIU-JITSU? I was one of the lucky people who watched UFC 1 live in 1993 on PPV, discovering it by accident while at home looking for a boxing match or something to watch that night. I have been hooked ever since, watching Royce Gracie win that fight with techniques I had never seen before. However, at the time I had thought it was something I was never athletic enough to even try. HOW OFTEN DO YOU TRAIN? I try to train at least 2-3 times per week. WHAT ELSE DO YOU DO FOR PHYSICAL FITNESS? I work out in a gym on occasion, light weight lifting, hiking, running, and skiing. I have run the Warrior Dash (A 5k in the mud obstacle course, which I did 1 day before spinal surgery!) and signed up for next May’s Tough Mudder, which is a 10 mile obstacle/endurance race, and generally will try new exercise activity if I can find it! HAVE YOU CHANGED YOUR DIET AND HOW? Absolutely. I had a wake up call in late 2008 with my doctor, had high blood pressure, high
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cholesterol, and was overweight. He wanted to put me on medication. I was worried I was headed for diabetes or heart disease. I said, “No. Let me try diet and exercise first.” I dropped as many processed foods as possible, changed to eating more smaller meals, adding more vegetables, dropped soda from my diet, starting working out, joined jiu-jitsu at Florian Martial Arts. The results have been, my blood pressure hadve dropped, my cholesterol is now normal, and my Doctor recently was amazed that my resting heart rate is between 45-50bpm! WHAT’S BEEN THE BIGGEST CHALLENGE? I have had two great challenges. First, physical issues, from going from a desk job, and hardly any athletic ability, to rolling with highly accomplished athletes, which was complicated by preexisting conditions: I had a herniated disc in my Cervical spine that required surgery to fix, and that kept me off the mat, but only for a month! Many were amazed I came back in such a short time, myself included, but I was determined to get back, but it really took a long time to recover strength, and I will probably never be 100% because of that.
AFTER
BEFORE Secondly, I’m challenged by self-imposed limits, and lack of confidence in my game, due more to my own head being in the way. My Professors saw that, and coached me through some of it, and I have been making progress as of late, but sometimes you are your own worst critic, and that can get in your way! WHAT’S THE BEST THING ABOUT YOUR LIFE CHANGE? The changes have ranged from subtle to profound, and my life has been altered in a positive way. I will forever be indebted to my Professors, my gym and my teammates, who know they are like a second family to me. And while being competitive on the mat, I know they will always have my back! There are also moments on the mat when I’ve felt pure, intense, being 100% present that can’t be described, and leaves me feeling almost in awe of what the human mind and body are capable of when pushed. LASTLY, WHAT ADVICE WOULD YOU GIVE TO SOMEONE LOOKING TO
MAKE THE SAME TYPE OF CHANGE YOU DID? Just go and do it! If I can do this, anyone can! There are many examples of people in my gym alone transforming themselves and becoming the best they can be, and there is no doubt that anyone who comes into the lifestyle will be able to achieve those great things for themselves! Once you walk through the door, you will meet some amazing people and you will change your life for the better!
QUICK STATS AGE: 44 HEIGHT: 6’ STARTING WEIGHT: 238 CURRENT WEIGHT: 180 (I have been as low as 169 for tournaments, but 180 with some added muscle now.) BELT RANK: 2 stripe blue belt HOME TOWN: Belmont, MA HOME SCHOOL: Florian Martial Arts Center www. florianmartialartscenter.com INSTRUCTOR: Keith Florian
Bruce is getting a free T-shirt from Gameness!
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