Wa n t to Stay st r o n g e r lo n g e r ? L-Carnitine
Also It’s No-Gi Season! AJ Agazarm
THE BJ PENN ON PRODIGY JIU-JITSU leandro LO Discover De La Riva
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Around the World Training Rotational Strength Jiu-Jitsu AI? Supplemental Learning PLUS MORE! July-August 2017 Issue 55
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contents Life
I SS U E 5 5 J U LY/AU G U ST 2 017
066 E ven t Coverage
078 Technique
2017 World IBJJF Jiu-Jitsu
AJ Agazarm - Armbar escapes and
006 E d i to r i a l
Championship
finishes
What’s old is new again
088 E ven t Coverage
008 W e i g hi n g I n
BJJ Tour American Cup
New Gear and News
092 T h e L if e
018 p ro m ot i o n s
How-To supplemental learning
Belts and Stripes
096 E ven t Coverage
030 W hi t e B e lt Ch ron icles
2017 Abu Dhabi World Pro Jiu-Jitsu
Mistakes White Belts Make Pt 2
fuel 022 Grub
Guide to healthy cooking oils
026 Supplements L-Carnatine
body
106 Mind Games 12 tips on improving your mental game
110 Medic Whole Body Cryotherapy
114 Gains Rotational Exercises
Championship
104 E ven t Coverage
034 W ho I s
BJJ Tour Texas 2017
Ryan Drexler
038 D o ’ s a n d d on ’ts
skills
Overcoming the fear of failure
054 c ov e r fe at ure
042 T ech n ique
BJ Penn - The Prodigy on Jiu-Jitsu
Leandro Lo - Both
and more
sides of the De La Riva
122 success Bob Bryant
Meet The Experts A r lo Gagestein
W il l safford
James Lawson
Ricardo Castaneda
is a Drysdale Jiu-Jitsu
Certified Strength and
is a US Marine Corps
is a brown belt and
purple belt under
Conditioning Coach
veteran, jiu-jitsu black
holds a master of arts in
Christophe r Ingstad PT, DPT, OCS, MTC, ATC, FAAOMPT
Eduardo Mori in Ogden,
who trains under Andre
belt under Rodrigo
Psychology. He is also
is a purple belt under
UT. He has a bachelor’s
Galvao in San Diego,
Teixeira who loves to
the head instructor of
Rafael Dallinha. He is a
degree in Human
CA. Will specializes
travel and teach jiu-jitsu
Gracie Barra Lakeway
Physical Therapist and
Performance and is a
in mobility training,
to anyone who will
in Austin, Texas. Find
Certified Athletic Trainer at
NSCA Certified Strength
injury prevention, and
listen. He’d love to keep
him on social media @
Level4 Physical Therapy
and Conditioning
kettlebell strength and
in touch with you. You
ricardopezaobjj and his
& Performance, Inc.
Specialist, a Certified
conditioning. For more
can stay in touch with
website atjiujitology.
dr.ingstad@level4pt.com
MMA Conditioning Coach,
info, visit his website at
him at: IG: @TwistUUp
com for more.
and a Sports Massage
ironwillathletics.com.
and his website at
Therapist. You can follow
thewarriorsclub.com
Arlo’s blog at www. jiujitsuadvantage.ninja
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ON THE COVER Look for us online: @jiujitsumag
042
skills: L e an d ro Lo
078
skills: AJ Agazarm
The one-and-only Prodigy -
54 BJ Penn talks jiu-jitsu Photo: Dustin Acdal
Both sides of the De La Riva
Armbar Escapes and Finishes
THE PRODIGY BJ PENN ON JIU-JITSU
114 Contents 55.indd 2
Gains: Train the Twist - Rotational Exercises
6/27/17 11:22 AM
editorial DON’T IGNORE THE BASICS
EDITOR & PUBLISHER.............................................. Mike Velez
FOR THE PAST FEW YEARS, SINCE STARTING THE MAGAZINE, I’VE HAD THE PLEASURE OF BEING
CONTRIBUTING AUTHORS................................... Will Sanford,
ABLE TO WATCH THE IBJJF WORLDS IN PERSON FROM SOME PRETTY GOOD SEATS, WITHIN JUST
MacKenzie Arrington, Eran Galperin, Jeremy Reid,
A FEW FEET OF THE ACTION. It never fails when friends begin texting me during the finals telling
Arlo Gagestein, Jim Lawson, Heather Raftery,
me to smile or wave to them as they watch the broadcast. Among the photographers and press
Ricardo Casteneda, Contributing copy editor - Amy
people, we talk and exchange observations throughout the day. This year, I was talking with
Lindsay
F
EDITORIAL STA FF ASSISTANT EDITOR................................................. Jim Lawson MANAGING EDITOR................................................Areum Kim
Kris Shaw, one of the very first female American Black Belts. Kris pointed out to me how just how many matches were starting off or were somehow in a closed guard position. This was the first year for me in the last six where I noticed how common this was happening in the semi-
ART & PHOTOGR A P H Y ART DIRECTOR................................................. Dave Palacios
finals and finals matches. Closed guard sweeps and closed guard breaks were being practiced
CONTRIBUTING PHOTOGRAPHERS.............Jason Boulanger,
in almost every match all weekend long. Obviously, the top competitors in the world have their
John Cooper, Kenny Jewel, Patrick Flores,
own ways of doing things, but these are basic concepts that we learn as white belts. And here
Mike Calimbas, Alberto Marchetti, Ric Ricard
they were being displayed at the absolute highest levels of competitive jiu-jitsu. I brought this up recently in a conversation with Felipe Costa, a World Champions who’s been training jiu-jitsu
PRODUCTION & ADV E RT IS ING
since 1991. He pointed out to me that many of the techniques that he’s seen come in and out
PRODUCTION DIRECTOR................................ Paula Fountain
of fashion recently have been around, in some variation, for decades. It seems that just like
ADVERTISING SALES........................Mike Velez, Jim Lawson
fashion, what’s old is often new again. That doesn’t mean that the current form of modern jiu-
CIRCULATION MANAGER..................................Chris Reardon
jitsu is not unique, much of it is truly new. New ground is being broken routinely in academies around the world. However, it’s important to never ignore the basic and fundamental techniques, like closed guard, that make up jiu-jitsu. Ignoring the basics might be done at your own peril during a competition, or just for not having a completely well-rounded jiu-jitsu game. With each
Address change & S UB S Phone: 1.877.834.3552 ext. 221 Web: jiujitsumag.com
successive belt that you earn on your journey, it’s important that you always strive to exemplify the qualities that your belt rank should exude in terms of knowledge and ability. Not all of us can have athletic ability, but we can all possess the knowledge that earns us the right to tie our respective belts on each time we roll. Don’t ignore the fundamentals. I hope you’re having a great summer, getting in a lot of good rolls in exotic or not so exotic locations.
ADVERTISING & SALE S INFO AVAILABLE UPON REQUEST, CONTACT: Jiu-Jitsu Magazine PO Box 2405 Chino Hills, CA 91709 ph: 1.877.834.3552 ext. 221
Keep Rolling,
Mike Velez Publisher/Editor MikeV@jiujitsumag.com
fax: 909.591.1251
NATIONAL/INTERNAT IO NA L NEWSSTAND DISTR IB UT ION The Curtis Circulation Company
Jiu-Jitsu Magazine (ISSN 2157-6173) is a publication of Recon Media Inc. Phone: 877.834.3552; Fax: 909.517.1601 email: subs@jiujitsumag.com. Subscription rates are $29.99 for 6 issues (1 year), $39.99 per year Canada, and $59.99 per year for foreign airmail. All rights reserved, The entire contents are copyright 2017 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 (ISSN2157-6173) is published bi-monthly by Recon Media Inc., 3857 Schaefer Avenue # D, Chino, CA 91710. POSTMASTER: Send address changes to iu-Jitsu Magazine, PO Box 2405, Chino hill, CA 91709
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TRAIN FOR LIFE
JoĂŁo Gabriel Rocha www.gameness.com Joao Gameness.indd 1
www.facebook.com/GamenessFightwear @GamenessFightCo @Gameness_Sports 11/15/16 9:40 PM
weighing in
FIFTY SHADES OF VINNY
The grey gi trend continues, and it’s one we really like. Hayabusa is continuing their march towards jiujitsu domination with their new Lightweight Gi. The stunningly handsome Vinny Magalhaes is showing us just how good Renato Laranja wishes he could look in a gi like this. Aside from looking great, it’s super lightweight and is designed with the minimalist in mind. The pants are constructed from an 8 oz ripstop cotton-polyester
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blend while the jacket is made from ultra-light 420 GSM pearl weave cotton. This is a brand new gi and no word yet on price, however we expect it to carry a competitive price tag considering Hayabusa’s reputation for quality. The new Lightweight Gi will be available in white, blue, black, and limited edition grey. If you like that grey, don’t wait. hayabusafight.com/light-gi
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009
by the power of beastmode You can now relive your youth while training or just want to rock it like John Danaher thanks to these new Masters of the Universe rashguards and spats from Fusion Fight Gear. Like all of Fusion’s gear, these cool new designs are fully licensed. How did Skeletor get so powerful? Lots of deadlifts, squats, and time on the bench. A blue physique like that doesn’t just fall of trees. The other design is of the “Beast Man”. Although Beast Man had a lesser role on the series, he was Skeletor’s savage yet loyal right hand man/beast. Check out these and other super cool designs at the Fusion FG website. fusionfightgear.com
Mikey Likes It Some history was made recently in Long Beach. Among all the action going on at the Pyramid, Mikey Musumeci became just the fourth American to win an IBJJF World title in the Male Black Belt Division. He did it by the slimmest of margins, with victories over Isaac Doederlein, Ary Farias and eventually Joao MIyao, all by advantage. Congrats to Mikey on the accomplishment along with all the competitors. Check out the complete coverage of the event on page 66.
LOOKING FOR A LITTLE SUPPORT? Take a look at the competition coverage in this issue and you’re bound to see finger tape in almost every match. Jiu-jitsu can take a huge toll on fingers; that’s why many competitive athletes and hobbyists turn to finger tape when looking for a little extra support and injury prevention. But tape can be a hassle sometimes and if you’re in the habit of taping often, it can get expensive. Luckily someone thought of a solution. Check out GRIPP TåP from LutaGear. It’s a patent pending finger sleeve that slides over each
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pair of fingers needing support. There are plans for more models, but the current “Double” provides protection of the index and middle or middle and ring fingers. There are plans for The Single as well as The Triple that will provide support for the middle, ring, and pinky fingers. The model shown, The Double, is sold in a 2-pack that gives you protection for four fingers and retails for $19.95. We’ve tried it out and it seems to work pretty well. Look for a full review in a future issue. lutagear.com
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LIGHTS OUT!
In Japanese the term “lights out” is translated as “shōtō”. See, you learn something new everyday. Senso BJJ has just released a Shōtō line up of apparel to help you put out your competition’s lights, via choke of course. Among the T-shirt designs are an intricately illustrated geisha skull along with a Shoto Owl who completely disrespects ther opponents by flying off with their belts after defeat. It’s either that or some signification that you’ve advanced to a new belt since the
belt he’s taking off with has four stripes. Either way, it’s pretty cool. Both shirts are made of 100% Ringspun cotton. It’s warm out now, but as they say, “winter is coming”. When it does, be ready with this Shoto Split Hoodie. How do you top all this sweet apparel off, right? With some lids of course. A new Shoto Structured twill cap or a Koi camo Senso Logo snapback. Of course it wouldn’t be “lights out” in any other color besides black.
Oh, we forgot one last thing - the Shoto Gi is made with 450 GSM pearl weave cotton jacket along with 10 oz 100% cotton ripstop. On the inside, COOLMAX® fabric lining the shoulders and waist as well as in the pant gusset. This is a first class gi with lots of clean design work. It features a slim fit cut, although our first impression trying it on was that there was a little extra room in our A2 demonstrator. The Shoto comes in sizes A0 through A4 with an A2W for those who need a little more wiggle room. sensobjj.com
SEE FOR YOURSELF Russell Redenbaugh isn’t a household name, but it should be. His story is as inspiring as you will ever find. At the age of 16, a model rocket exploded in his hands nearly killing him. Twenty five surgeries later, the doctors said they had done all they could do. He was left blinded and with just limited use of both hands. He refused to live by society’s rules at the time, living life as
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a handicapped person - poor, dependent, and stuck. He vowed that he would do all the things that would have done had it not been for the accident. Russell went on to become one of the country’s most successful investors; he’s served as a Commissioner on the US Civil Rights Commision under three US presidents, and oh yeah, and at the age of 65 he became a jiu-jitsu black
belt! He won his first of three world championships in 2003 as a blue belt. He’s recently written and published a book called “Shift the Narrative” where he shares how he changed his life from the impossible to the economically probable. We just got a copy in and will be reviewing it soon. Until then, you can pick up a copy for yourself from anywhere books are sold.
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weighing in STARTING THEM OFF YOUNG! Joe Barber teaches elementary physical education at North Elementary school in Birch Run, Michigan. He also trains jiu-jitsu at Palm Brazilian Jiu-Jitsu in Saginaw, Michigan, where he’s a blue belt under Carl Rabideau and Dan Alvarez. This year, with the support of school principal Mr. Joe Birchmeir, Joe began a school jiu-jitsu program at North Elementary. Students in each class ranging from kindergarten through fourth grade receive seven weeks of jiu-jitsu instruction. The focus of the program at the younger grades is basic movements on the mats such as forward and backward rolls as well as learning how to hip escape. At the upper elementary grade levels, students are learning some of the basic positions and body placement in top and bottom mount, side control, and in the closed guard. They also are working on one or two escapes from mount and side control as well as a couple of sweeps from the closed guard. Joe says “I am thrilled that the students and parents seem to really love the program, and I am excited to continue teaching it for years to come!” This program will expand as students progress from grade to grade, building on what they have learned in previous years. Joe is a firm believer in the physical and mental benefits of jiu-jitsu, and he feels very fortunate to be able to share this art with his students. We’re very excited to see this and commend Mr. Joe Barber on his initiative to help share the Gentle Art to his students. Way to go Joe!
It’s OfficialY FDA Approved!
Defense Soap has partnered up with Simple Science Inc to develop a non-toxic skin and wound cleaner that uses hypochlorous acid as its effective agent. This is newsworthy because this new solution has received FDA approval for its effectiveness in inhibiting the growth of microorganisms commonly found on the mats including MethicillinResistant Staphylococcus Aureus (MRSA). This new spray on mist is intended to help keep combat athletes like you on the mats and free from skin infections that could not only keep you from training but put you in the hospital. Hypochlorous acid is produced by your body’s own immune system, so Defense Antimicrobial Skin Cleanser is safe to spray anywhere on your body or face. It’s perfect for flushing out a wound like a scrape or cut to help keep from infection, or just spray down your skin to flush away any bacteria, fungus, or anything else that might cause an infection. Defense Antimicrobial Skin Cleanser will be available in 16oz, 8oz, and 2oz containers. No official word on price yet, but we’re excited to give this a try and add to our preventive care toolbox! defensesoap.com
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During and after a hard training session, biology can do its thing and generate some legit odors. One area of concern for many are our pits. Nobody wants stinky pits. That’s where new TUFPITS from TUFMED comes in. TUFPITS is an organic, vegan, and allnatural deodorant that’s formulated without any parabens, petroleum, aluminum, triclosan, dyes, or formaldehyde. It’s super safe and super effective. tufmed.com
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Dummy 2.0
About a year ago, we reviewed the Ring-2-Cage Grappling Dummy. It was a solid performing tool for anyone wanting to work on their techniques with drills and other training exercises. The folks at Ring-2-Cage have expanded to the new Roll Hard Brand and now have a new updated training dummy. This one is more durable than ever and is made of ballistic nylon. It’s easier on your skin than the previous vinyl model. All of the joints are more easily articulated but give just the right amount of resistance so that you can get the most out of dummy training to help with your transitions and technique execution. The Roll Hard Grappling Dummy is sold either filled or unfilled starting at $399. You can save an extra 10% by enting code: OFF10JJ at checkout. The filled dummy weighs about 65 to 70 lbs and is approximately 6 ft tall. We’re working on a full article that shows how you can use a dummy like this to improve many aspects of your game. ringtocage.com
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HEALING WARRIORS
Recently, our friends at Storm Kimonos introduced us to a very worthwhile organization that’s helping those that have given so much to us. It’s called Warriors Heart. Warriors Heart is a program based in Texas that is based on warrior culture and values. The program is focused on serving first responders, veterans, military, law enforcement officers, and the warrior class. Warriors Heart specializes in private and confidential substance abuse treatment, post-traumatic stress, unresolved grief/loss, and moral injury. Thanks to shared experiences and common goals, fellow warriors create a bond inside the facility that’s welcoming and brings out the best of everyone. The facility is located on a 543-acre ranch in Bandera, Texas just outside of San Antonio. Many of the staff on hand have gone through the program and have gone through some of the same issues facing new patience. One of the activities that’s available for patience is jiu-jitsu training. Storm Kimonos has committed to help raise nearly $80,000 to provide this much needed help to warriors in need. For more details on how you can help, please visit their website and keep an eye out for promotions from Storm to help fund the cause. warriorsheart.com | stormkimonos.com
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weighing in DIPLOMATIC IMMUNITY
Unless you’ve been involved in other forms of martial arts, then Century may be the biggest name in the sport that you’ve not yet heard of. This company with decades of tradition has just recently gotten into the jiu-jitsu field. To this point, they’ve released a few different gi offerings, each getting better and better. Their latest offering is easily their best yet. The new Ambassador Gi was conceived and designed by their jiu-jitsu team that includes none other than famed black belt and head of American Top Team, Ricardo Liborio. The Ambassador is made of very comfortable and durable 440 GSM pearl weave cotton. The jacket features everything you’d expect, triple stitching along all the seams, reinforcements in critical areas and a comfortable cut. The pants are made 270 GSM cotton twill that’s similar to a 12oz twill in feel and weight. The patch work is subtle, nothing too crazy, and we dig the American flag flown in reverse on the right sleeve with the stars properly facing forward. The Ambassador is available in three color combinations, navy with grey trim, black with grey trim, or white with blue and red trim. It’s available in size A1 through A5 and retails for $139.99. If you’ve not been to the Century website before, give yourself some time, it’s massive and features a ton of different items that could be extremely useful in your jiu-jitsu training. centurymartialarts.com
Eat, Breathe, SLEEP Jiu-Jitsu!
You’ve heard the expression used when someone’s really into something. They “eat, breathe, and sleep” whatever it is they’re passionate about. Well, thanks to the people behind Jiu Jitsu Jammies, you can literally sleep jiu-jitsu. Jiu Jitsu Jammies are the first ever pajama sets that are made to look like your typical jiu-jitsu gi but comfortable to sleep in. The tops are made from a very comfortable cotton and spandex blend while the bottoms are 100% cotton. They’re soft, comfortable, and durable. Available in navy blue, they’re cut to fit both men and women. We could see these as the perfect gift for any jiu-jitsu fanatic. A pair will set you back $89.99, but rest assured these will last you for years. We were extremely impressed with the American made quality. jiujitsujammies.com
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promotions OH YES! Name: Various Location: Cortland, OH
Tom DeBlass was at his Ohio affiliate this weekend, Leverage Brazilian Jiu-Jitsu, and promoted three new black belts.
#1 Rob Hileman Black belt promotion under Tom DeBlass Owner and Head Instructor of Leverage Brazilian Jiu-Jitsu in Cortland, Ohio.
#2 Tom Scala
BLUE SKIES
Name: John Tenorio Location: Yorktown, VA John Tenorio is an active duty Air Force member who trains at the Ribeiro Jiu-Jitsu Institute in Yorktown, VA. John puts in tremendous amounts of work, especially considering how hectic his schedule is. He often comes in after working a 12-hour workday and catches a nap before doing it again. John is a solid pressure player, a fantastic teammate, and a great role model. His team is very fortunate to have him at their institute. Here he is getting thrown by Prof. Ben Eaton after getting his belt.
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Black belt promotion under Tom DeBlass Assistant Instructor at Leverage Brazilian Jiu-Jitsu in Cortland, Ohio.
#3 Steve Tsilimos Black belt promotion under Tom DeBlass. Steve is 66 years old!!! Never too late‌
#4 Luke Moeller Brown belt promotion pnder Tom DeBlass.
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FEELING CHEEKY IN CHICO
Name: Andrew Osterlund Location: Chico, CA
BJJ instructor Andrew Osterlund was just given his 4th stripe on his brown belt by Tanner Rice, and Andy Skalman, Randy Densmore, and David Milardich were given their brown belts. Photo by Ron Putnam Photography.
Purple Bruises Name: Chris “Crisspie” Carroll Location: Gracie Barra Orlando
After on and off training since 1997, 45 lbs. three years, and a few bumps, bruises, and gold medals later, Chris “Crisspie” Carroll has arrived and has been promoted to purple belt by 6th Degree Black Belt, Marcio Simas.
Getting His Kicks at Age 66
Walking with His Professor
Getting Buck!
Name: Tomislav Perić Location: Voorhees Township, NJ
Name: Rinaldo Santos, Elpidio Santiago Location: Keystone, FL
Name: Winthorpe Burke Location: Buckhead, GA
Professor Kenneth Brach, owner of Brachs MMA, promoted 66-year-old Tomislav Perić to blue belt. Perić has been training for 4 1/2 years.
Along with his professor Rinaldo Santos, who was promoted to his 5th stripe by Carlson Gracie Jr., Elpidio Santiago received his first stripe on his black belt.
Congratulations to Winthorpe Burke! He got his purple belt from Sam Joseph at Buckhead Jiu-Jitsu in Atlanta!
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grub
THE BLACK BELTS OF COOKING OIL
I
WORDS: GRACE CHANG
IN ORDER TO GET THE MOST OUT OF OUR BODIES ON THE MATS, WE NEED TO PAY ATTENTION TO WHAT WE PUT IN THEM. ONE NUTRIENT THAT WE’RE TAUGHT TO AVOID AS OFTEN AS POSSIBLE IS FAT. But we actually need fat to stay healthy and in a condition that will allow us to perform our best when it’s time to roll. But not all dietary fats are created equal. There are healthy fats and bad fats. What do the experts mean by “healthy” fat? Which choices are best for our bodies and how do we use these products wisely? Nutrition experts advise that the best, most healthful fats are derived from fruits, vegetables, and nuts rich in monounsaturated oils and essential fatty acids. These fats not only add flavor and moisture to our
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cooking, they are highly beneficial for our bodies. Good quality cooking oils are loaded with disease preventing antioxidants, help us store energy, lower bad (LDL) cholesterol, improve digestion, and help keep our skin healthy and strong. Within this family of good oils, some individuals stand out from the crowd that every jiu-jitsu fighter and chef should be aware of. They are the black belts of oils and should be included as part of a nutrition conscious jiujitero’s diet. Do keep in mind that even healthy oils contain small amounts of saturated fat, and at a whopping 120 calories per tablespoon, choosing quality over quantity is essential.
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023
Olive Oil
Canola Oil
flax seed Oil
Olive oil, with its distinctive, fruity flavor, has been proven highly beneficial in reducing bad LDL cholesterol and maintaining a healthy lipid profile. Extra virgin varieties are the least processed and add delicious flavor to salad dressings, marinades, and sautéed dishes. When heated to high temperatures (above 350°F), this oil begins to scorch and take on a more bitter taste, so it is not the best choice when high temperature is needed.
Canola oil is considered one of the gold standards for all-purpose cooking. This neutral tasting oil is high in heart healthy monounsaturates and is especially useful for baking, frying, or in marinades and salad dressings that contain other stronger flavors.
This mild, nutty tasting oil has long been touted for its good taste and superior health benefits. Flaxseed oil contains a group of chemicals called lignans which may be helpful in preventing some types of cancer. It is also high in a substance called alpha linolenic acid, proven to reduce inflammation and protect against digestive disorders. Flax seed oil must only be eaten cold since cooking destroys its health benefits
For a delicious salad dressing high in vitamin C and Omega-3 fatty acids, combine ¼ orange juice, 1 tsp honey, 1 tsp crushed garlic, 2 tsp red wine vinegar, 1 tsp Dijon mustard and ½ cup olive oil.
Put some zest in ordinary stir fried vegetables by heating 2 tbsp canola oil, then add 1 tbsp chopped garlic, ¼ tsp dried chili flakes , 1 tbsp fresh grated ginger, and sauté for 30 seconds. Toss in some fresh broccoli, red bell peppers, or other vegetables of your choice, and fry for 2-3 minutes more. Finish off with a splash of your favorite stir fry sauce.
For a tangy salsa, toss together 3 chopped tomatoes, ¼ cup onion, 2 tbsp chopped cilantro, 1 jalapeno pepper and 3 tbsp flax seed oil.
Peanut Oil Peanut oil has many of heart healthy fatty acids of other monounsaturates, but this rich, aromatic oil stands out for its resistance to high heating temperatures, making it an excellent candidate for wok cooking or other dishes that need high heat. It also adds distinctive flavor to dishes that might be otherwise bland. Commercial peanut oils are considered safe for peanut allergy sufferers while organic varieties are not due to their higher protein content. Boost your heart health by coating your favorite fish with a 1/4 cup flour, 1 tsp garlic powder, 1 tsp paprika, salt and pepper. Heat 3-4 tbsp peanut oil and add the fish, browning for 2-3 minutes per side, depending on thickness.
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g r u b
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o i l s
Avocado Oil Once considered a guilty pleasure, avocados are now regarded as a powerhouse of beneficial nutrients. Avocado oil, rich in vitamin E and heart healthy Omega 3s, is an excellent choice for all types of cooking. This nutritious monounsaturated fat retains its health properties even at very high temperatures and its unusually high smoking point of 450°F makes it a versatile choice for all types of cooking. Pack your pesto with extra nutrients by processing ¼ cup avocado oil with 2 cups fresh basil leaves, ¼ cup pine nuts, 2-3 cloves garlic and 1/3 cup fresh grated parmesan cheese. Toss with your favorite hot, whole wheat pasta and serve immediately.
Sunflower Oil
Toasted Sesame Oil
Mild and neutral in taste, this all-purpose oil is noted for its high vitamin E content and oleic acid which helps lower cholesterol and may ward off some types of cancer. Sunflower oil is contained in many commercial snack products such as potato chips. It also has an extremely high smoking point making it an excellent choice for frying.
This exotic, flavorful oil is almost impossible to resist. Studies point to sesame oil as a powerful antioxidant and may offer protection against chronic diseases including diabetes and arthritis. Toasted sesame oil can be found in most grocery stores along with other Asian food products. Don’t be discouraged by the relatively high cost, a little bit goes a long way and even a small size bottle will last quite a while.
For perfect home fried potatoes, boil 4 peeled sweet potatoes for about 5 minutes. Slice ½ yellow onion and set aside. Heat 4 tbsp sunflower oil, then add potatoes and stir fry until lightly crisp and browned. Blend in onions and cook until soft. Add salt and pepper to taste.
Create a quick and easy stir fry sauce by combining 1 tbsp soy sauce, 1 tbsp sherry, 1/4 cup chicken or beef broth, 1 tsp sugar and 1tbsp toasted sesame oil. Mix 1 tbsp cornstarch with 1tbsp water to thicken and add to cooked vegetables or meat.
If you’re going to cook with oil, you might as well make sure you’re making the best choice possible when it comes to choosing the right oil. Healthy cooking oils are an essential ingredient in maintaining a strong heart and a resilient immune system, two things you absolutely must have in jiu-jitsu. Just remember to store them in a dark, cool location and bring them to life with all of your favorite recipes.
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supplements
L-CARNITINE THE GRAPPLER’S SECRET WORDS: WILL SAFFORD
IF YOU’RE GOING TO TRAIN JIU-JITSU REGULARLY, MUSCLE SORENESS IS GOING TO BE PART OF THE PROCESS. JIU-JITSU IS A TOTAL BODY WORKOUT THAT PUTS YOU INTO AWKWARD, UNNATURAL POSITIONS. Many times these positions must be held for long periods and with great effort. And with a typical class running anywhere from 45 minutes to over 2 hours, fatigue and muscle damage is inevitable. When you’re sore, often your motivation to train, as well as your performance, is hindered. The last thing you want to do is attack, defend, and counter when you’re having trouble just getting out of bed or walking up the stairs. Luckily, there is a natural supplement available to help with these issues.
What is it?
Functions Of L-Carnitine
L-carnitine is a naturally occurring amino acid that is involved with the creation of energy. It helps transport fatty acids into the mitochondria to make energy. L-carnitine is made in the body through the two essential amino acids lysine and methionine, but can also be consumed by eating meat, drinking milk, or through oral supplementation. It has been shown, however, that the best absorption of L-carnitine occurs when it is consumed through food as opposed to supplements.
L-CARNITINE FAT MOLECULES
What does it do? There are many claims for the performance enhancing effects of L-carnitine, much of which is based around fat-burning. However, there is poor evidence to support these fat-burning benefits in healthy individuals. There is, although, other scientific research showing the positive effects of L-carnitine on recovery, muscle damage, power output, and anaerobic capacity. One study from the University of Connecticut showed that two grams of L-carnitine per day reduced markers of muscle and oxidative damage in healthy men
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after weight training. Additionally, these results were had after just one week of supplementation. This type of experiment was met with similar results on numerous other occasions confirming that L-carnitine can reduce muscle damage, and thus muscle soreness with just two grams a day. One theory is that L-carnitine can enhance muscle oxygenation, and therefore the recovery from anaerobic training. Other studies, including one out of Florida Atlantic University, proved that power
output was increased in sprinters who supplemented with 1.5 grams of L-carnitine per day. Notably, power output was reduced when the dosage was increased to 3.0 and 4.5 grams per day. This same study also showed that lactate levels were lower when supplementation was at 1.5 grams as compared with 3.0 or 4.5. In other words, a low dose of L-carnitine will increase power output in anaerobic, or explosive sport activities, with less buildup of performance reducing lactate.
Although many online resources claim that L-carnitine will help with burning fat and losing weight, the scientific results are mixed. Many of the studies testing L-carnitine’s effects on fat loss have found little or no benefit in healthy individuals. Most of the successful fat loss cases were in obese individuals or the elderly. So, if fat loss is experienced through L-carnitine, it can be thought of as a nice side benefit, but it is not recommended for solely this use.
Benefits to the Grappler
The benefits of L-carnitine to the jiu-jitsu player lie in the recovery and power enhancing aspects of supplementation. For the recreational jiu-jitsu player, L-carnitine will help with repetitive quick explosive bursts on the mat, meaning more powerful escapes, takedowns, and submissions late into class. It will also lessen post-training soreness the next day at work or for your next training class.
sessions a day will inevitably leave your body wrecked: achy, sore, and tired. L-carnitine can lessen this soreness and leave you feeling more fresh throughout the week. It will also improve those quick explosive bursts and with less lactate, or “burn”, in your muscles from prolonged gripping, crouching, etc. It is important to use the correct dosage, in order to experience all the benefits.
For the competitive jiu-jitsu player, multiple training
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How to Take It?
There are various forms of L-carnitine including Acetyl-LCarnitine and Propionyl-L-Carnitine; however, the most effective for exercise performance is L-Carnitine L-Tartrate. This is the form that you will typically find in most supplement powders and pills. The standard dosage is between 0.5 and 2.0 grams per day, which is seen as both safe and effective. Most of the studies reviewed for this article had participants experience the best results between 1.5 and 2.0 grams per day. It is important not to go over these amounts because inverse effects will likely be the result.
As mentioned, L-carnitine is best absorbed by the body through ingesting natural food sources. The highest concentration of L-carnitine is found in beef, followed by pork and fish, and finally chicken and milk. When supplementing with L-carnitine, it can be bought in pill, powder, or liquid form. Very few side effects have been reported with L-carnitine supplementation, and it is considered a safe products as long as the recommended dosages are used. Mild side effects of nausea and stomach discomfort have been reported infrequently over time.
THE BOTTOM LINE
If you’re trying to get an edge on the game, the best way to do it is through hard, consistent training and intelligent, safe nutrition. L-carnitine is one of those few supplements that have very little side effects yet have proven benefits that would help any grappler. Quick recovery is on everyone’s list as it allows you to train more frequently and with better performance. L-carnitine can aid in that recovery and prevent the zap in motivation that often accompanies an achy, beat up body. It can also improve power output, meaning faster more forceful movements on the mat, and for prolonged periods of time. The ability to go harder for longer will certainly up your level in class and in competition.
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white belt chronicles
BIGGEST MISTAKES PART 2 WORDS: RICARDO CASTANEDA
IN LAST MONTH’S ISSUE, I WROTE ABOUT FIVE OF THE BIGGEST MISTAKES WHITE BELTS MAKE. THIS ISSUE I WANTED TO ADD SOME MORE MISTAKES BECAUSE FOR MOST BEGINNERS OUT THERE, THESE NEXT FIVE WILL BE EQUALLY AS IMPORTANT AS THE LAST FIVE. Some of the mistakes I addressed in the last issue were the use of too much strength and power, training too much, being inconsistent in training, taking too much time off, and other mistakes during cross training. Every one of these mistakes is prevalent in beginning populations and should be addressed sooner rather than later. Similarly, these are some other areas of concern.
Believing Every Training Session Is a Win/Loss Affair A problem with a beginner’s mindset is the belief that every sparring match is a fight to the death. In jiu-jitsu practice, the value of training comes from being able to learn the lessons of success and of failure. There is no winning or losing in jiu-jitsu, as the great Master Carlos said, there is only learning. Death matches in training only seek to hurt your training partners, hurt yourselves, and alienate you from your teammates. Nobody, especially not the higher ranks, wants to train with erratic white belts that think they must destroy their training partners in order to get a good workout in or speed up the learning process. ADVICE: Try to separate a training session from its outcome. Avoid feeling like each training day is either won or lost and instead, understand that no matter the outcome, every day is valuable because of the experience gained. Instead of trying to beat your training partners, learn from them. Even if they are less experienced than you are, there is something important to be ascertained from each and every person.
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Do Not Hold Your Breath Unfortunately for most of the beginners out there, practicing jiu-jitsu is going to require you to breathe. This is nonnegotiable. You can hold your breath as long as you want, but eventually you need to either inhale or exhale. Breathing is an integral part of life. If you do not breathe, you will die. In jiu-jitsu, the same is true. A problem for most beginners is the tendency to hold their breaths. Whether this is due to bracing themselves for the next explosion or simply forgetting to breathe while trying to remember a technique, the holding of breath is maladaptive for jiu-jitsu practice. ADVICE: During each training session, practice breathing deeply and slowly. Even if nothing else goes your way during a sparring match, you will at least start to learn how to control your breathing. The conscious maintenance of steady breathing will lead to many more beneficial aspects to training such as a reduced heart rate, calmness under pressure, and more effective decision-making. Practice breathing on and off the mats and you will reap the rewards sooner than you think. Try meditation as well. It works wonders.
Disregarding Fundamentals for Advanced Techniques The basics are not sexy. This is why they are called “basics�. Basic, fundamental jiu-jitsu, however, is going to be the foundation for the rest of your practice. Simple rice and beans jiu-jitsu should be your first and foremost goal as a jiu-jitsu practitioner no matter how far along you are in your practice. There will be plenty of time for advanced techniques later. If you cannot master the basics, you will never have a legitimate grasp on jiu-jitsu.
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ADVICE: Advanced techniques are fun and look so much cooler than basic stuff. The truth is, however, fundamental jiu-jitsu usually has an answer for advanced jiu-jitsu. As a white belt, you should be focusing on mastering the fundamentals. Learn every basic position inside and out as well as the central concepts of these positions. Add your own advanced flavor once you have mastered the core elements. There will be plenty of time for the flashy stuff later, but for now, the simpler you keep it, the better. Your long-term jiu-jitsu will thank you and your advanced jiu-jitsu will be better for it.
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Information Overload A fallacy for beginners is that taking in a ton of new information will lead you to a more effective practice. The problem is though that taking in too much information will just disrupt your decision-making processes and confuse you. The brain can only handle so much information at a time. The brain is built that way so that it can use only the most relevant information possible at any given moment. When you flood your brain with too much input, it loses global efficiency, rendering you less effective. ADVICE: When you are starting out, jiu-jitsu will be new enough. The most important thing you can do is attend classes, soak up the information you are being given from your coaches, and if you absolutely must go out and find supplemental knowledge, make sure it is strictly supplemental and more importantly, make sure it is relevant. If you are working back escapes in class, seek out back escape variations or other perspectives on what you are learning and do not YouTube the Berimbolo. You will be doing your brain a disservice.
Officially Licensed BJJ Apparel fusionfightgear.com
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Google suggests the darnedest things sometimes.
Not Tapping
❖❖
It’s okay to tap.
Not tapping to submissions out of ego is one of the worst mistakes beginners can make. Sometimes, ego can get the best of us and we will want to hold off until the pain starts to set in before tapping to a submission. I am guilty of this and many people reading this probably are too. This is disastrous. If you wait too long to tap, you will set yourself back a long time. Shoulder and knee injuries, for example, can take up to a year to heal depending on the severity. Never wait until the end to tap, especially to joint manipulation. Choosing to not tap to a choke is one thing because hopefully your partner has the wherewithal to let you go before you die. Again, just tap.
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ADVICE: Tap early. Tap often. Not tapping is dangerous because it can put you on the shelf and keep you away from training. You need to learn the value of tapping to keep yourself injury free and on the mats more frequently. Do not wait for something to be painful because pain is a sign that something is already wrong. You should be tapping the second your joints are in an uncomfortable spot. Tap during the discomfort of a submission and do not wait for something to rip, break, or pop. It will be much too late by then.
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decision making process? It’s taught me a tremendous amount of patience. I just feel as far as endurance, I handle situations so much better and am so much more relaxed. Especially in high stress situations. One of the reasons I do tournaments is I like to put myself out of my comfort zone. In a tournament you cannot control the situation, and I kind of relate that to business. In business, there are a lot of things you can’t control, and you have to have the opportunity and the ability to really relax and maintain patience. Jiu-jitsu just makes me a clearer thinking, better businessman.
Do you feel you have more foresight or can analyze situations better because of jiu-jitsu? Definitely. I think that you really look at situations in business and life differently. You’re more of a confident person. I think everyone, especially men, really need something like jiu-jitsu because, again, you’re constantly testing yourself in a good way. You understand who you really are as a man. I think that everyone, men and women, should do that because you experience confidence in a different way, where I know a lot of successful people think confidence is all about money, which I totally disagree with. I believe any successful person, especially someone who’s in a high-powered position and has a lot of stress, needs these things, needs something that money can’t buy. With jiu-jitsu, it’s just about putting the time, learning, and the evolution and the journey just never stops. Obviously,
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“I think everyone, especially men, really needs something like jiu-jitsu, because, again, you’re constantly testing yourself in a good way” relating to business, it’s very similar. Everyday, you’re learning something new, and jiu-jitsu really helps with that effort.
As far as MusclePharm is concerned, I see that you guys sponsor athletes like Gary Tonon, Gordon Ryan, the Fight to Win Pro Series. Is that going to become more of an avenue for growth for the company? I really think so. We also have Buchecha and Jake Shields. Obviously, it’s a passion of mine. We want to be well rounded as a company but kind of the grassroots effort in giving back, and you know as much as I do that jiu-jitsu has really become so popular in the last couple years. I think when I first started, people were like, “Oh, what’s that karate you’re doing?” Now, people are understanding what it is, and it’s really become a fascinating thing to not only boost confidence and help you, but it’s really kind of the ultimate form of protection for yourself. I think there’s so much crossover now with
jiu-jitsu. I feel a lot of people who are trained in jiu-jitsu now are into CrossFit, the Spartan Race, triathlons, etc. I also think there’s a lot of potential for jiu-jitsu to affect the world. Not too long ago we put on that Submission Cancer event and raised close to $70,000. It’s not only being watched, but a lot of people are partaking in the sport, and it’s bringing a lot of people from other athletic areas.
When you’re in Denver, where MusclePharm is headquartered. Do you have a school where you train, or do you bring somebody into the facility? I sometimes train at the facility, but mostly when I come back home. What’s great about my coach, Chris Lisciandro, who’s a third degree black belt under Renato Magno, a sixth degree black belt, is that he takes your ability and he puts a game together that works for your ability. He doesn’t force techniques on you “hey, do a De La Riva”. I mean, that’s something that wouldn’t work for my game. I kind of have my own game that works for me, and he’s seen that, so it’s real interesting that as a coach he identified that, and he just enhances pretty much what you’re good at. I’m really thankful for having such a great coach and professor.
Now, you would know, as well as anyone, what do you think, for guys or girls over 40, what are the top three supplements that they should be taking?
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I really like a protein supplement. I take a lot of EFAs (Essential Fatty Acids), a lot of oils. I also take a lot of supplements for night: glutamine, calcium, magnesium. I also take a greens formula, so I’m very excited for our natural launch. We’re coming up with a full organic line now. I’m passionate about it because I do believe as you get older, nutrients are so important. We have a new greens formula. My diet’s very nutrient rich now. I’m very particular now, because of jiujitsu and the injuries, what I put in my body. Supplements are very important, as I’m a very big advocate of rolling out [my muscles]. My whole premise of how I get ready for jiu-jitsu has kind of changed my life and my body, especially with the Rumble Roller. I do a lot of rolling out, at least 15-20 minutes in the morning, 1520 minutes at night. I also have a local cryo machine that I use for injuries. That’s pretty much phenomenal. It’s really kind of changed my life. Everything for me is about prevention these days. I think another great thing about jiu-jitsu is that you really learn about your body. You really understand what your body needs. I’ve been surfing for close to a decade now, and I mountain bike, both because
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“I just want everyone to understand that jiu-jitsu’s for everybody” of jiu-jitsu. I used to be an indoor athlete, where I used to just do weights and cardio. Everything now is pretty much jiu-jitsu based. Surfing, the mountain biking. I became, pretty much, kind of an [outdoor] athlete because of that.
Now, when I think of MusclePharm from the very beginning, I think body building and MMA. Are you kind of affecting the culture in the company with jiu-jitsu? It’s more of a lifestyle company now. Again, one of the athletes that we have right now is this guy, Garrett Madison. He’s probably the ultimate outdoor guy. He brings people on expeditions and he does Everest. He just climbed Everest again this year. I think it was like the 18th time he climbed Everest. He climbs all the major peaks across the world. I respect
athletes in different sectors, and that’s a great guy for us because he’s a great crossover guy, I think, where before, you were correct in saying it was bodybuilding.
Anything else you’d like to share with the readers? I just want everyone to understand that jiu-jitsu’s for everybody, and what I think is great about jiu-jitsu is that it’s bringing a lot of people in that have a lot of other interests. Jiu-jitsu really makes you think outside the box. I know, a lot of people, again, you meet and I meet, just it’s all about jiu-jitsu, but I just want people to open their mind because there’s a lot of other things in life that you can look at, and jiu-jitsu is that door that opens up, and then you find out other things in your life and you find other things about yourself. It gives you a certain amount of confidence that I think people sometimes don’t have. I’m so naturally boisterous that can tell everybody about jiu-jitsu. It’s like, listen, this is something that everyone should do. It just helps out in all parts of everybody’s lives.
We agree 100%.
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do’s and don’ts
OVERCOMING FEAR OF FAILURE IN JIU-JITSU WORDS: RICARDO CASTANEDA
ACHIEVEMENT MOTIVATION IS THE NEED FOR AN INDIVIDUAL TO SHOW COMPETENCY IN A SKILL AREA. FOR SOMEONE PRACTICING JIU-JITSU, ACHIEVEMENT MOTIVATION WOULD BE A CENTRAL TENET FOR THE PRACTITIONER TO BEHAVE IN A WAY THAT LEADS TO EFFECTIVE LEARNING AND APPLICATION
OF THE GENTLE ART. Research into the psychology of achievement motivation began in the 1930s and continues well into the present. One of the most prominent theories came in the 1950s when research suggested that a person’s desire to achieve was determined by the expectancy of attaining a goal versus the
fear of failure. In other words, a person will only engage in a task if the hope for success outweighs the fear of failure. Thus, the lower your fear of failure and/ or the higher your hope for success, the more likely you will be to engage in an effortful activity. Such it is in jiu-jitsu where the hope for success constantly battles the fear of failure. Jiu-jitsu is challenging, and the hope for success always seems to wane in the face of seemingly insurmountable obstacles. Whether your next sparring session is against the class bully or maybe you tweaked your knee in the last class, you will always face some kind of uncertainty about whether or not you should be training. The big challenge is to stay the course and face your fears. Learning how to overcome your fear will be crucial on the journey towards the pinnacle of achievement in jiu-jitsu.
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DO’S
Own Your Fear
It is ok to be afraid. Fear is natural and, in many respects, keeps us alive. It is important to acknowledge your fear and walk with it before it becomes maladaptive. What are you afraid of? Are you afraid of the brown belt that always annihilates you? Are you afraid of getting hurt? Are you afraid that you cannot afford it? There are ways around these thoughts. Acknowledge them and face them: getting annihilated by the brown belt is a great learning experience. You can get hurt anywhere and personally, I would rather sprain my knee than develop serious long-term health consequences from inactivity. If you cannot afford it, cut down spending elsewhere or pick up some extra work to supplement your income. There are ways around your fears. Own them and move forward with them. ❖❖ Romulo Barral is a jiu-jitsu fighter that definitely owns his fear. Despite full dislocation of his foot by Patrick Gaudio at the 2017 Worlds, he refused to give up the fight. We definitely don’t advise this,
Practice Meditation or Other Breathing Exercises Whenever you begin to feel fear, your body elicits a fear response. The experience of fear elicits a variety of neurotransmitters and hormones that float through your body creating a stress response. This stress response, also known as the “fight or flight” response, can lead to other physiological effects such as negative emotions, elevated heart rate, heavy breathing, and poor decision making. Slow, deep breathing can reduce the physiological response of fear. Meditation practice and other breathing exercises can keep you more equipped to handle the stress of being fearful.
you should always tap to avoid serious injury. This example just illustrates someone who is in complete control of his fear.
Reframe Negative Thoughts
Negative thinking is perhaps the worst thing you can do. Negative thinking decreases motivation and snowballs into worse thoughts. The early theories of depression and anxiety posited that negative thoughts were a never-ending cycle of more negative thoughts and more negative behaviors until finally, your brain is wired to think negatively. These theories have not much changed since their inception. When you have a negative thought, such as “I am not good in jiu-jitsu”, turn it into a positive one: “Even though I have a long way to go, I am learning more everyday.” This type of shift in one’s mentality is monumental in the endeavor to think more positively and eliminate negative thoughts. There is success in every failed endeavor if you can reframe your thinking.
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Do Not Avoid Your Fear
This is similar to the Do “own your fear”, and it is important I rephrase it here because oftentimes, people will avoid things that make them fearful. This avoidance only perpetuates fear. When you avoid the stimuli that makes you fearful, you are teaching yourself that it is ok to run and hide. Avoiding activities that make you fearful because you might fail them will prevent you from taking chances and seizing opportunities as they arrive. On the other hand, taking chances even if you might fail will create resilience and better adapted to handle obstacles as they arise. If you got smashed in your last training session, avoiding your fear will keep you from training again whereas facing it will increase the odds you will show up to the next class. If you’re afraid of competition then sign up for one.
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It would be hard not to have fun with that group.
Focus on Outcomes
Focusing on outcomes can give you anxiety about whether or not you will win or lose. In a vast and arduous journey such as jiu-jitsu, focusing on the end result can leave you overwhelmed. For example, if you are a white belt, how does the thought of receiving your black belt feel? It likely feels great and will motivate you for a while until you have your next rough training session or until you suffer a minor injury. Then you will wonder why you even do this in the first place. If you reframe your mindset from the outcome to the process, you will appreciate it more. In other words, if you are a white belt, how does the thought of learning a new technique feel? This question is not as overwhelming and you are probably happier about learning something new than worrying over a belt promotion that may or may not happen.
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Take Yourself Too Seriously
I read a book once where Randy Couture was quoted as saying something along the lines of “if the worst thing that happens in my life is losing a fight, then I’ve got a pretty good life.” At the end of the day, the people who judge your failures do not matter. You will find that there are people that love and support you through most of your healthy endeavors. These are the people that matter. What you are going to find is that the more you go out and take chances and put yourself in front of failure’s face, the more love and admiration you will earn from the people that truly matter. Go out there and make mistakes. At the end of the day, who cares? Life is a journey. Appreciate it every step of the way and most importantly, have fun in your jiu-jitsu practice.
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Technique
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WORDS: JIM LAWSON | PHOTO: PATRICK FLORES
IN EVERY SPORT THERE ARE THOSE FEW DYNAMIC ATHLETES THAT WHEN THEY TAKE THE COURT, FIELD, OR RING A HUSH COMES OVER THE CROWD. EYES WIDEN IN ANTICIPATION, AND THERE’S ABSOLUTE SILENCE BEFORE AN ERUPTION OF CHEERS.
One athlete in particular comes to mind when I think of the above description. That athlete is Leandro Lo. In the last five years very few athletes in jiu-jitsu can match the accolades he’s received. His fivetime black belt World Championship streak ended this year. But don’t feel sorry for him, just a few months back he managed to win his weight and absolute at the Pans. As you can see from his impressive resume there isn’t a shade of gold that this man hasn’t worn around his neck at some point. We don’t see that trend ending anytime soon. At just 28 years of age Leandro’s just getting started. While in town for the Pans we managed to get together with Leando. He showed us techniques you can use on both sides of the De La Riva Guard. Special thanks to the RVCA gym for use of their facilities.
Raw Data Powered by BJJ Heros Lineage: Mitsuyo Maeda > Carlos Gracie > Helio Gracie > Rickson Gracie > Marcelo Behring > Waldomiro Perez > Roberto Godoi > Marco Barbosa > Cicero Costha > Leandro Lo ❖❖ IBJJF World Champion (2005 junior blue; 2012/2013/2014/2015/2016) ❖❖ IBJJF Pan American Champion (2012/2014/2015/2016/2017**) ❖❖ IBJJF European International Open Champion (2017**) ❖❖ CBJJ Brazilian National Champion (2009/2010 brown, 2011/2012/2017**) ❖❖ CBJJ Brazilian National No-Gi Champion (2011, 2012**) ❖❖ Copa Podio Lightweight GP Champion (2011/2013/2014/2016) ❖❖ Copa Podio Middleweight GP Champion (2012/2016) ❖❖ Copa Podio Heavyweight GP Champion (2016) ❖❖ IBJJ Rio International Open Champion (2011) ❖❖ UAEJJF Abu Dhabi World Pro Champion (2011/2013/2014/2015) ❖❖ World League Pro Jiu Jitsu Champion (2010) ❖❖ CBJJE Brazilian Cup Champion (2008 purple) ❖❖ Copa Podio Heavyweight GP Runner-up (2014) ❖❖ IBJJF World Championship Runner-up (2017**, 2006 junior blue) ❖❖ IBJJF World No Gi Championship Runner-up (2012*) ❖❖ IBJJF Pan American Championship Runner-up (2016/2014*) ❖❖ CBJJ Brazilian National Championship Runner-up (2008 purple) ❖❖ * Absolute ❖❖ ** Weight and absolute
FAVORITE POSITION/TECHNIQUE: Spider Guard, Toreando Guard Pass WEIGHT DIVISION: Peso Leve (76kg-167lbs), Médio (82kg/181lbs), Meio Pesado (88kg/194lbs) TEAM/ASSOCIATION: Jiu Jitsu New School Brotherhood (formerly PSLPB)
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DE LA RIVA SWEEP
This sweep is great to have and is handy when your opponent is attempting to pass your guard by grabbing your pants in an effort to control your legs. Leandro switches to a De La Riva Guard to set up this nice sweep. Step 1 Leandro starts from the De La Riva guard with his left hand gripping the bottom of Jim’s pant leg while his right hand establishes a grip on Jim’s left sleeve.
reverse
Step 2
Step 3
From here, Leandro takes his right foot from Jim’s hip and places it on Jim’s left bicep and extends his leg to open Jim up.
Leandro now places his left foot from Jim’s hip to the mat to use as a base to pull Jim over him towards his right side, effectively breaking down Jim’s base, forcing him to fall.
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It’s like a white party.
Step 4 As Jim posts to brace his fall, Leandro wraps his left around Jim’s right leg to maintain control of Jim’s leg while at the same time releasing his pant leg grip to grab underhook control of Jim’s right leg.
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Step 5 From here, Leandro unwraps his top leg to roll up to his knees and complete the sweep.
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OPEN GUARD REVERSE TO STANDING OPPONENT
Here’s another available sweep that is available when your opponent is grabbing onto your gi pant trying to control your leg. Leandro has been experiencing great results with this sweep and was seen using it multiple times throughout his championship run at the 2017 Pans. Step 1 Jim is standing over Leandro, grabbing his pants in an effort to pass Leandro’s open guard. Leandro begins to set up the reverse by grabbing a crossbody lapel grip with his right hand on Jim’s right collar while his left hand grabs Jim’s right sleeve.
Step 2
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From here, Leandro pulls Jim’s arm with his sleeve grip while kicking out his left leg breaking Jim’s grip.
Step 3 Once Jim’s hand grip is broken, Leandro immediately lets go of Jim’s sleeve to post with his left hand and sits up, slightly pushing Jim away with his right foot.
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Step 4 Once posted and sitting up, Leandro quickly removes his foot and hips out to his left side while simultaneously pulling Jim down using his collar grip.
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Just don’t look at the camera Leandro.
Step 5 As Jim is falling down, Leandro slides towards Jim’s back and rolls up to take Jim’s back.
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DE LA RIVA KNEE SLICE PASS
From the top position, Leandro shows us how he deals with an opponent who is attempting to apply the De La Riva Guard on him. This is a relatively quick and simple pass that is pretty much a standard pass but effective on the highest level. The key to this pass is the initial control and entry of the opponent’s legs. Step 1
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Jim establishes a DLR Guard on Leandro.
Leandro begins to attack the guard by pushing down on the inside of Jim’s left knee towards the mat and grabbing Jim’s left ankle.
Step 3 Leandro takes a drop step with his left foot, drives Jim’s right foot down from his hip, and takes a quick step forward, trapping Jim’s foot between his legs and squeezing his thighs to create a grip on Jim’s ankle with his legs.
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Step 4 From here, Leandro releases Jim’s ankle and reaches around the outside of Jim’s right knee, cupping the inside of his knee. He now rotates his own hips to the left and pulls Jim’s right leg towards the mat.
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As he does this, Leandro slides his right hand down to the mat, keeping it close against Jim’s ribs while at the same time sliding his right knee over Jim’s bottom thigh.
It’s important to note that during the slide pass Leandro keeps his hip that is behind the sliding knee low and heavy to Jim’s hips until he fully passes Jim’s guard. While this is happening, Leandro slides his right arm up under Jim’s left armpit, establishing an underhook.
Step 7 Once Leandro has passed the guard, he takes his left knee and slides it underneath Jim’s right tricep, completing the pass and establishing side control.
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BJ PENN The Prodigy on Jiu-Jitsu, MMA, and Life INTERVIEW BY MIKE VELEZ | PHOTOS: DUSTIN ACDAL
IF YOU’VE FOLLOWED MMA OR THE UFC IN THE LAST FEW DECADES THEN YOU DEFINITELY HAVE HEARD THE NAME BJ PENN. BJ PENN BECAME A HOUSEHOLD NAME TO COMBAT SPORTS FANS THROUGH THIS METEORIC CAREER IN THE UFC. But before that, BJ became “The Prodigy” through jiu-jitsu and his unrealistic abilities, drive, and determination. BJ whose real name is Jay Dee Penn became “BJ” due to the fact that all of his brothers share the first name of Jay. BJ being the youngest became “Baby Jay”, which then became BJ and the rest is history as they say. As a kid BJ began training jiu-jitsu with Tom Callos, a martial arts instructor and student of Ralph and Ceasar Gracie. BJ’s love of jiu-jitsu would later take him to San Francisco where he would train with Ralph and eventually down to Brazil to train at Nova Uniao head quarters under Andre Pederneiras. BJ became a black belt in jiu-jitsu faster than anyone else previously recorded. Three years and four months was the time it took BJ to earn this distinction. Now don’t think that was training three times a week while performing the normal duties of life. That time was spent living, eating and literally breathing jiu-jitsu. There was no doubt that BJ earned that belt, and he proved that fact to the world in 2000 when he became the first American to win a jiu-jitsu World Championship at featherweight. BJ Penn is one of the most respected fighters in all of sport. We had the distinct pleasure of getting to sit down and talk to BJ about his jiu-jitsu, his journey, MMA and more. Enjoy.
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You’re the first American to win a world title in jiu-jitsu. What was the impact of that, when it first happened? Did you understand how big a deal that was? I didn’t understand how important it was back then but as time goes on, that’s without a doubt my personal favorite accomplishment by far. It means more to me everyday. That’s without a doubt, that’s gotta be itthat’s my number one right there.
Are you surprised that more Americans haven’t won any world titles? We have had [Rafael] Lovato, and you could make a case for [Robert] Drysdale but since then, are you kind of surprised that there hasn’t been more? I am kind of surprised because jiu-jitsu’s so big in America and it does surprise me, actually. But you know what? The Brazilians are so good at defending their titles in their sports. You know what’s crazy, too? You would think, with so many jiu-jitsu schools transferred over
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“But jiu-jitsu’s my life. I might not be in the game as much as I used to when I was 19 years old, but that’s my identity. That’s just everything to me.” to the mixed martial arts because of the money, but when I was going to go work out at Nova Uniao, I was like “Hey, all the guys are just into the fighting.” I guess they still have an advantage over the Americans, and it’s still their sport, it’s still their art, and they’re still awesome as hell at it. It’s very amazing to me.
How often do you train jiu-jitsu? I was gonna go train jiu-jitsu tonight, actually. It’s been a little while. I always
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grapple, always do the training, the MMA training, but tonight I was gonna actually go put on the gi. The All Hawaii gi, and then go train and get a workout in and try to remember my roots for this next fight I got coming up. But jiu-jitsu’s my life. I might not be in the game as much as I used to when I was 19 years old, but that’s my identity. That’s just everything to me.
How long have you been training jiu-jitsu? I’m 38 now, so I’ve been training jiu-jitsu for 21 years. I can drink now! I can drink now in jiu-jitsu. I can drink alcohol now. (Laughs)
(Laughs) Nice. What are some of the things that have changed (in jiu-jitsu) that you like, that you’re happy to see? And what are some of the things that you’ve seen change that you’re not so happy about? A lot has changed. How they do all those moves from the bottom and then they end up on people’s backs and stuff. All those moves have changed. I didn’t like
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No doubt BJ probably has some sick dance moves.
watching the 50/50 Guard and all that different stuff. Two people sitting on their butts and trying to do all that stuff. But I think that I probably just don’t like it because I don’t understand it. There’s nothing wrong with evolution. People had to watch, from back in the 70’s to when I showed up, they had to watch changes that they didn’t like then. Jiu-jitsu used to only be about self-defense, and then it started getting to where people were complaining “Oh, it’s just for the sport now,” or whatever, but everything is fine. I always have to step back and say “Hey, don’t be a hater. Don’t be a hater just because that’s not your generation. You know? Accept everything. That’s part of jiu-jitsu, and I respect everything going on in jiu-jitsu today.
Today, when you put the gi on, what is the typical roll for you? What game do you like to play? What are you looking for? What are you trying to accomplish on your rolls? Man! I just pretty much do the same game I did since the mid-90s. I have my few sweeps that I like and then I always have my game plan because back when I did jiu-jitsu, I never really did takedowns as much. I mostly just pulled to the guard. So my game always is either take the guy down and get on top or go to the bottom and sweep him. My whole game is always pass, mount, choke, armbar. Pass, mount, choke, armbar. And if anything else comes before that, it happensI’ll take that finish. But that’s my whole gameplan. You know, old dog. It’s always hard to teach an old dog new tricks kind of thing. But that’s me, that’s me right there. I go right to the mount and then I start looking for the old lapel choke where I stick my left hand deep and then I reach my other hand in with my right thumb always and then I start forcing their head back. And if they start using their arms to defend, I’ll look for the arm. And if they give the back, they give the back. That’s my game though. Pass, mount, choke, armbar. Honestly, a lot of people like to pass or whatever first and then mount. I like to go mount first actually, so I always just push the mount first. My whole mentality is mount first, pass second. While I’m in your guard, I try to mount you and then I challenge whatever position I can to try to mount you. But if you defend that, then I’ll take the pass.
Do you a favorite transition from being in someone’s guard? I go straight to Half Guard and then I just push the knee down to the ground and then I just slide my knee out and I go to the mount. I learned that from watching two white belts back in the day, back in like 2000, 2001, I had this white belt that I knew who was gonna win the tournament. He beat everybody. He got to the final and then he was beating this guy 9-0
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TRAIN FOR LIFE Yuri Simoes 2014 Double Gold NoGi World Champion 2015 ADCC Champion www.facebook.com/GamenessFightwear @GamenessFightCo www.gameness.com Yuri Gameness.indd 1
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“Training always changes. Everything, the routine always changes. This and that, I don’t know why. It’s just part of life.”
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bigger, stronger so you can’t count him out. But Mayweather, I would think it would be like putting a wrestler and Olympic wrestler into a jiu-jitsu tournament. I would think it’s like putting an Olympic gold medalist wrestler into a jiu-jitsu tournament world championship and see how he would do. I’m sure he would get the takedown but I think that it would have to favor the jiu-jitsu guys in the gi. I think that’s the same thing with the boxing. So, we’ll see. For combat sports, all it takes is one and you never know. But that’s the one thing too, in fighting or whatever. Lucky punch. There can be a lucky punch, but never a lucky choke or a lucky armbar.
[laughs] That’s a good point. What type of training have you done when you felt like your absolute best? What kind of training are you doing that gets the most out of you? Training always changes. Everything, the routine always changes. This and that, I don’t know why. It’s just part of life. I think the body just likes to evolve. I don’t know. I’ve done so many different things and at certain times have made me not feel as good and many of them made me feel my best. Never really one exact way. You gotta change your speed though. In the world of martial arts speed determines the victor. Just like in “Kung Fu Hustle” when he said that, and that’s true. Everything is speed and that’s the whole thing. Who’s the fastest and not only the fastest body but the fastest thinker out there. Who’s the fastest thinker. I believe speed is the key. If you wanna be good, change your speed.
Is there a particular diet that you feel your body performs best on? Or a way or eating? I like now, at this age, I like the fruit. I believe the fruit is everything. That’s where all the manna is,
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that’s where all the strength is. I believe everything is in the fruit. That’s the strength of the whole tree. That’s why I like to eat the fruit. If you’re gonna ask me “Okay, BJ, you’re gonna go fight to the death tomorrow” or in a few hours or whatever, I’ll say, “Okay, bring me some apples and some cucumbers and then, let’s go.” I believe in the fruit.
How about supplements? Do you take any type of supplements or anything like that? I take hemp seeds. I try to take Ashwagandha and all that kind of stuff so that ... and whatever natural anti-estrogen they’ve got out there like the chrysin, passion flower, and all that kind of stuff to keep the estrogen down. And it’s true, maybe if you talked to me 18 years ago at 20, I would have given you a whole different take on it. But as me, right here, pushing 40, I’m all about fruits and the natural ways to keep your testosterone up and keep the estrogens down.
What’s the best piece of advice that anyone’s ever given you? Whether it’s life, jiu-jitsu, MMA, anything. Stop fighting already, BJ. Enough already. [laughs] The best advice is, I don’t know, it’s the same thing, like who’s the best surfer? The guy out there having the most fun... Have fun, man, before you die, before dedication. Love it and have fun and be happy and enjoy life.
Cool. Anything else you want to say that I might not have asked you? Of course I want to drop bjpenn. com, check it out and then I wanna say such a big thank you for all the fans who followed me for the last 20 years. I wanna say thank you to all the people who helped me along on my journey. I don’t have to say names, you all know who you are.
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2017 WORLD
JIU-JITSU CHAM WORDS: IVAN TRINDADE | IMAGES: IVAN TRINDADE, ANE NUNES, KENNY JEWEL
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MPIONSHIP The Reigning King and the New Queen Marcus Buchecha reached his fifth open class title to solidify his position as the “greatest competitor in Worlds’ history” while Tayane Porfírio made a double gold debut in the Black Belt Division. The 2017 World Jiu-Jitsu Championship combined both the consolidation of some of the sport’s most decorated names with the emergence of a new batch of incredible talent that arrived in the Black Belt Division moving fast and breaking things. There were seven repeat champions and 10 first time gold medalists in the Adult Black Belt Division. Out of the 10 new gold medalists, six were in their first year and their first Worlds as a black belt. In the pages to follow, we’ll take you through the greatest thrills and help you relive the greatest moments of the most prestigious event of the jiu-jitsu calendar.
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OPEN CLASS Marcus V, the Emperor
When Roger Gracie won the third black belt open class world title in 2010 (and his 10th overall), it was hard to imagine another athlete would be able to equal his feat. Seven years later, one man has proved that idea wrong and still has time on his side. On June 3rd and 4th, Marcus Vinícius Oliveira de Almeida, AKA “Buchecha”, wrote another chapter of his legacy to solidify his spot as the number one competitor in jiu-jitsu history. With 28 athletes, the Male Absolute Bracket featured all the big names you’d expect in a event like the Worlds. Felipe Pena was the only noticeable absence as he decided to focus on his weight class in search of his first gold medal. All the others were there: Bernardo Faria, Leandro Lo, Buchecha, and Erberth Santos were picked as the heads of each of the four sides of the bracket. A perfect semifinal would have featured
Faria vs. Lo and Buchecha vs. Erberth. The favorites debuted on the second round, as Buchecha finished Igor Schneider with an armbar, Erberth beat Roberto Cyborg by a 3-2 lead on advantages, Lo beat Danny Guy 2-0 on points, and Faria outscored Valdir Lima 16-0. The first favorite to drop from contention was Bernardo Faria, back in the game
after almost one year off the competition circuit. A tough match against Luiz Panza ended with a defeat by the narrow margin of one advantage. Meanwhile, Lo used his powerful sweep game to score the 2-0 winning lead against João Gabriel, who had reached the quarterfinals after a 3-2 guard pass win over the new talent Nicholas Meregali.
On the other side of the bracket, Buchecha waged war against Mahamed Aly, who got to the quarterfinals with a 7-0 win over his old rival Matheus Diniz. As usual in Buchecha’s matches, it was an open match. That is until the point he decided to blitz his opponent. Then Buchecha reached the Half Guard and locked a lapel choke to get the tap. Erberth also had a very tough contest against Tanner Rice who was having a brilliant campaign so far. One takedown was enough for the 2-0 lead and Erberth’s spot in the semifinal.
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Boom Goes The Dynamite!
The semifinals were both close matches. Lo managed a guard pass to score the three points that earned his presence in the final. Panza was able to sweep once, but the 3-2 score remained. Buchecha once again trusted in his powerful wrestling game to take Erberth to the ground once and score the 2-0 lead that allowed him to fight for his fifth open class title in six years.
Before the big final, Buchecha made sure that there would be no close out or “fake match” between the two close friends and that’s exactly what happened. Both Lo and Buchecha went for it and the match ended up being decided by the narrowest margin possible, outside a referee’s decision. After a 2-2 tie on points and a 1-1 tie on advantages, one penalty for Lo gave Buchecha the edge to claim his fifth open class title. Buchecha was emotional when talking about his accomplishment, “(It’s) impossible to translate into words. Thank you very much for everyone who helped me to get where I am today.”
Grand Slam Debut Tayane Porfírio’s first year as a black belt could not have gone better. The Alliance athlete won her weight class and the open class in all four major IBJJF events: the European, Pan, Brazilian Nationals, and the Worlds. The final two medals came on the first weekend of June, after five matches. In the absolute, Tayane started her campaign with a kimura from the mount on Fabiana Borges. Then she met Alison Tremblay and finished her second opponent using the same weapon. The semifinal would be against 6x World Champion Bia Mesquita. Bia got to the semifinal with a 8-0 win over Leah Taylor and an armbar finish on Claudia Doval. On the other side, Nathiely de Jesus was also making her debut in the Black Belt Division at the Worlds. She beat Amanda Loewen 20-4 in the first round and then beat Monique Elias 8-6 in the quarterfinals. Nathiely’s opponent in the semifinal would be Jessica Flowers, also a recent arrival to the Black Belt Division. Jessica beat Caitlin Huggins in the first round by referee decision and Venla Luukkonen 5-0 in the quarterfinals.
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The semifinals were close matches, but the favorites prevailed. Tayane edged Bia 4-1 on advantages while Nathiely beat Jessica 2-0 to make it to the final.
On Sunday, when the two finalists met, Tayane put her pressure game to work right away and was successful in avoiding Nathiely’s dangerous guard game. Tayane reached the pass, mount, and went for her favorite kimura to secure the gold medal. After the triumph, Tayane said “It is the most important day of my life. Now, I think of all that I had to go through to get here. All the criticism and also all the praise I received. It all made me become the woman and the athlete I am today.”
Black Belt Rooster
Malfa’s House Bruno Malfacine is the most accomplished roosterweight black belt in history. In 2017, he won his ninth world title in 11 attempts since 2007. This year, he met a very familiar opponent in the final, the 2x Black Belt World Champion, Caio Terra. Bruno made it to the final with a triangle finish on Javier Gomez and an armlock on Tomoyuki Hasimoto. Caio caught Vincent Nguyen with a bow and arrow choke and then found a toehold to beat Lucas Pinheiro. The final was, as always, very close. The deciding moment came near the end, when Malfacine attempted a sweep and both athletes ended out of bounds. The referees considered that Caio went out of bounds to avoid the sweep and awarded Bruno with two points to a lot of Terra’s protest. As the clock ran out, Malfacine had a 2-1 lead on advantages following a 4-4 tie on points to secure his place as the owner of the weight class.
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The Fourth Man Mikey Musumeci had a dream since he first started training: to become a black belt world champion. That dream came true on June 4, 2017. The American wrote his name in history as the fourth male American black belt in history to win a gold medal at the Worlds. He did that with a 3-2 win on advantages over Isaac Doederlein and then another 3-2 win on advantages over the reigning champion Ary Farias. The final opponent would be JoĂŁo Miyao, who had beat Gabriel Marangoni 2-0 and Gabriel Moraes 8-4. As expected, the final was a nail-biter and Musumeci secured the title with a 4-2 lead on advantages. The final moments were thrilling as Mikey held onto a toehold and then to a leglock until the clock ran out to prevent Miyao of scoring two points for a sweep.
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On the Top Again For four years straight, Rubens Cobrinha was the ruler of the division, from 2006 to 2009. Eight years after his last title, Cobrinha landed on the highest step of the podium for the fifth time in his career. A referee decision win over Gilson Nunes granted Cobrinha the spot in the
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semifinal. He met with upcoming talent Shane Taylor, and after a very hard fought match, the referees saw Cobrinha with a slight edge to point him as the winner. The opponent in the final would be Leonardo Saggioro, who had a surprising campaign, beating Marcio André via referee decision
and Gianni Grippo also via referee’s decision. The final was as close as it could be and Cobrinha beat Leo by a 1-0 lead on advantages. After all was said and done, his celebration made clear that he’s not done and will be back next year.
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Anticlimax Lucas Lepri once again had a stellar performance to reach his fourth gold medal in the Lightweight Division. He caught Jacob McKenzie with a bow and arrow choke in the quarterfinals and then beat Yan Paiva 4-0 in the semifinals. On the other side, Roberto Satoshi had his best campaign so far at the Worlds, beating Michael Langhi 2-0 and then outscoring Jhony Souza 2-1 on advantages to secure his spot in the final. The crowd was prepared for a hair-raising final match between Lepri and Satoshi, but fate got in the way. Very early into the first match, Satoshi’s right shoulder popped out of the socket, and he could not continue, thus having to forfeit the match. Lepri took more time consoling his opponent than celebrating his fourth gold medal in one of the most touching moments of the weekend.
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Gabriel Arges was one the most active competitors in the 2016/2017 season. He competed both in the IBJJF and the UAEJJF circuits, as well as on a bunch of individuals events. With all that, his second year as a black belt made possible for Arges to add a lot of mat time and experience. He arrived in Long Beach for the grand finale and did not let down his fans. He beat Felipe Silva 2-1 on advantages after a 4-4 tie on points and then beat Jaime Canuto by referee’s decision following a 2-2 tie on points. Marcos Tinoco also made it to the final with a 4-2 win over Matheus Spirandelli and a 2-0 win over 3x World Champion Otavio Sousa. In the final, Arges went for the kill and took Tinoco’s back before choking him for the win.
André Galvão had a very steep hill to climb on his way to a fifth gold medal at the Worlds in 12 years. The first hurdle would be Australia’s Kit Dale, who he beat with a 9-0 lead. In the semifinal, Galvão had familiar (and bitter) rival Felipe Pena, also a big favorite for the title. One takedown early into the match secured Galvão the 2-0 lead and the spot in the final. On the other side, upcoming talent Patrick Gaudio beat World Champion Tarsis Humphreys by referee’s decision to meet 5x World Champion Romulo Barral in the semifinal. The spot in the final went to the referees to decide after the match ended with a 2-2 tie on points, 3-3 on advantages and 2-2 on penalties. To make things even more dramatic, Barral would not tap to Gaudio’s toehold to the point that his ankle got twisted 90 degrees. The refs decided for Gaudio. The final match once again went to the referees and Galvão took home the gold medal after a 2-2 tie on points and a 1-1 tie on advantages.
The (Not So) New Guy
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Drama and Redemption
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The Upset Nicholas Meregali said before the matches that he felt no pressure on his black belt debut, and all he wanted was to give his best on the mats regardless of results. Well, he got the results. In three matches, he first choked World Champion Lucas Leite with a bow and arrow and then caught Dimitrius Souza with a triangle. On the other side of the bracket, Leandro Lo made way to the final with a referee decision over Matheus Diniz and then a 8-0 lead over Guilherme Santos. In the final, Lo put his game to work, but Meregali had a trick up his sleeve too. A sweep midway into the match put Nicholas ahead, and he was tough enough to resist Lo’s blitz to secure the title.
Superheavy
Grudge Match Erberth Santos is a controversial character. Everywhere he competes, people are divided between those who like him and those who don’t. In Long Beach, the now Atos JJ athlete had the support of his new team and showed his well known power game. He first caught Fernando Reis in a leglock and then beat Mahamed Aly 9-0 to make it to the final. On the other side, Bernardo Faria was after his fourth weight class world title and fifth overall. He beat Vitor Toledo 5-2 and then Luiz Panza 2-1 on advantages following a 6-6 tie on points to meet Faria in the final. The gold medal match was one-sided when it came to scoring points. Erberth imposed his game to outscore Faria 9-0 with a takedown, guard pass, and mount. The final moments of the match were very tense as Bernardo became very angry with what, later on, he posted on social media were disrespectful comments made by Erberth who had no comments regarding the controversy.
Ultraheavy Greatness
Marcus Buchecha made his weekend complete with a perfect campaign in his weight class. In three matches, he beat Igor Schneider 13-7 to meet João Gabriel in the semifinal. After a shaky start when Gabriel almost passed his guard, Buchecha turned the turbo on to reach the Half Guard and choke João with an Ezekiel choke. In the final, the opponent would be Gustavo Dias, who had beat World Champion Gabriel Lucas 3-0 and Otavio Nalati 12-2. The final once again saw Buchecha impose his game to reach the Half Guard and choke Gustavo using the opponent’s lapels for the title.
Female Rooster: Japan’s Rikako Yuasa went for the kill against Ryanne Amanda for a fast choke from the back to earn her third Black Belt World Title.
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Lots of new champions.
Light feather: Talita Alencar arrived in the Black Belt Division with a bang. In the final, she waged war against 2x World Champion Gezary Matuda, and a sweep granted her a 2-0 lead for the title.
Feather: Teammates Ana Schimdt and Maxine Thylin reached the final in a division missing the big star in 2x World Champion Mackenzie Dern. Maxine got the gold medal home in a close out.
Light: They make one of the most during rivalries in jiu-jitsu today. Once again, Luiza Monteiro and Beatriz Mesquita met in the final. Luiza took gold after the refs disqualified Bia for knee reaping midway through the match.
Middle: Ana Carol Vieira had to postpone her black belt debut one year for injury, but the wait was worth it. The 12-0 win over World Champion Monique Elias in the final granted her the title and gifted the crowd with one of the most intense celebrations of the event.
Medium-heavy: Nathiely de Jesus was another black belt debutant in 2017. The long-legged guard player met 3x World Champion Andresa Correa in the final and was able to reach the mount to finish with a choke.
Heavy: Another black belt debut was Claudia Doval. She secured the gold medal with a 4-0 win on advantages over Talita Nogueira following a 2-2 tie on points.
Superheavy: In a single match, Tayane Porfírio became a Black Belt World Champion with a leglock finish on Finland’s World Champion Venla Luukkonen.
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Teams: After winning for nine years in a row, Alliance did not finish first in the Adult Male Division. Atos JJ was the one responsible for dethroning the Eagle team from the top spot. With 105 points, the team led by André Galvão and the Mendes Bros won its first title in the most important teams competition. Alliance won the Female Division (67pts) while Atos JJ also won the Juvenile Division (126pts). In the White Belt Division (novice), Checkmat finished first with 43pts.
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Technique
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AJ AGAZARM ARMBAR ESCAPES AND FINISHES
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Powered by BJJ Heros Lineage:
Mitsuyo Maeda > Carlos Gracie Sr. > Helio Gracie > Carlos Gracie Junior (> Eduardo de Lima) > AJ Agazarm
Main Achievements: ❖❖ IBJJF World No Gi Champion (2014) ❖❖ IBJJF World Champion (2007 blue) ❖❖ IBJJF Pan American No Gi Champion (2013) ❖❖ IBJJF Pan American Champion (2012 brown) ❖❖ IBJJF Brazilian National No-Gi Champion (2013) ❖❖ IBJJF European No-Gi Open Champion (2017/2014**/2013) ❖❖ IBJJF American National Champion (2012 brown) ❖❖ ADCC US West Coast Trials 2nd Place (2017) ❖❖ IBJJF Pan American No-Gi Championship 2nd Place (2014* black) ❖❖ IBJJF Pan American Championship 2nd Place (2015 black, 2013 brown) ❖❖ IBJJF Pan American No-Gi Championship 2nd Place (2012* brown) ❖❖ IBJJF Brazilian National Championship 2nd Place (2013* brown) ❖❖ CBJJ Brazilian National No-Gi Championship 2nd Place (2013*) ❖❖ IBJJF American National Championship 2nd Place (2013**) ❖❖ IBJJF Rome International Open 2nd Place (2017) ❖❖ IBJJF European No-Gi Open Championship 2nd Place (2017*) ❖❖ IBJJF Pan American No Gi Championship 3rd Place (2014/2013* black, 2012 brown)
WORDS: JIM LAWSON | PHOTOS: PATRICK FLORES
IT HAS BEEN QUITE AN ADVENTURE FOR TOP GRAPPLER AJ AGAZARM THIS PAST YEAR. LOVE HIM OR HATE HIM, ONE THING CANNOT BE DENIED, THIS GLOBETROTTING, WEST COAST, OHIO STATE BUCKEYE FROM FLORIDA, GRACIE BARRA COMPETITOR IS AS RESILIENT AS THEY COME. Being involved in some of the most high profile matches in the past couple of years, it’s safe to say that AJ has given as much as he’s received. Whenever AJ steps on the mat, we are sure to witness some very high paced, and on occasion, some unique extracurricular activity whenever he steps on the mat. We were very fortunate to visit AJ at his current training residence at Romulo Barral’s GB Northridge compound and spend an afternoon with AJ as he shared with us a few, go-to techniques that he likes to use to escape a hairy situation and offer some great detail on some basic submissions.
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Raw Data
❖❖ IBJJF World No Gi Championship 3rd Place (2016/2013) ❖❖ IBJJF World Championship 3rd Place (2012 brown) ❖❖ IBJJF European Open 3rd Place (2014 black, 2013 brown) ❖❖ IBJJF European No Gi Open 3rd Place (2013*) ❖❖ CBJJ Brazilian National Championship 3rd Place (2013 brown) * ABSOLUTE ** WEIGHT AND ABSOLUTE
FAVORITE POSITION/TECHNIQUE: Sweep Single Leg Takedown, Lasso Guard WEIGHT DIVISION: PESO LEVE - LIGHT WEIGHT (76KG/168LBS) TEAM/ASSOCIATION: Gracie Barra
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ARMBAR ESCAPE
If you don’t have a solid armbar escape (especially when your opponent is deep into the attack), your arsenal is incomplete. AJ shares some very good details in not only escaping this attack, but also finishing with a nice pass into a dominant position for added point value. Step 1 Brian is threatening AJ’s right arm with an armbar from the top position.
Step 2
Step 3
The first thing AJ does to defend is bring his left hand over, grabbing his right wrist with an overhand grip and pulling down.
Once he establishes his grip, AJ brings his left elbow tight against his ribs and uses his elbow to push down and use as a wedge, not allowing Brian to close and tighten his position. Note: AJ wants to constantly keep his shoulder of the arm that’s being attacked down connected to the mat.
Step 4 With his right shoulder firm to the mat, and his left elbow keeping Brian’s legs from tightening, AJ releases his grip from his wrist, “giving” his arm to Brian while now using his left hand to push Brian’s leg open.
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AJ’s looking for a ride, would you pick him up?
Step 5 From here AJ will “hitchhike” out by circling to his left, aligning his body with Brian’s and rotating to his knees. It is important to note and be aware of a triangle attempt from Brian.
Step 6 From here, AJ get his head to the outside of Brian’s leg and passes.
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ARMBAR FROM A KIMURA GRIP
AJ shares how he is able to control his opponent’s body to give himself the maximum chance of finishing the armbar while using a kimura grip. Who knew? Step 1 AJ establishes a Kimura grip on Brian and has his left leg over Brian’s head. AJ focuses on keeping his knees together and his hips as low as he can get them and connected to Brian’s shoulder, slightly leaning towards Brian’s head.
Step 2 AJ now transfers his Kimura grip, placing his right hand on his hip and as his left hand grabs his right wrist, he posts on his left elbow making sure to maintain the squeeze of his knees together.
Step 3 While maintaining this position of keeping his hips underneath Brian’s shoulder and the knee squeeze, Brian’s defensive grip eventually will break free, allowing AJ to finish the armbar.
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ALTERNATIVE FINISH
If the opponent doesn’t give up the arm as fast as you may need it, AJ offers this alternate method of finishing the armbar. Step 1 AJ shoots a palm down knife-hand, feeding his left arm underneath Brian’s grip.
Step 2 From here, he rotates his palm up and pulls on Brian’s arm, effectively breaking his grip.
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NOTE: No matter the method that you choose, AJ expresses that it is important to isolate the wrist and continually extend the opponent’s arm.
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ARMBAR TO TRIANGLE FINISH
This is an added threat when your opponent is very strong and tight with his defensive grip. It not only creates a physical mismatch of leg strength vs your opponent’s arm strength, it uses redirection to a completely different, fluid finish. Step 1 From the same position as the Kimura grip armbar and his own grip established, AJ places his right foot against Brian’s left bicep and pushes on it in an attempt to break Brian’s grip. If he gets it, great! However, in the likely event he doesn’t.
Step 2 AJ threads his left foot through Brian’s grip and places his heel against Brian’s carotid artery while sliding his left leg above and off of Brian’s head.
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AJ’s great at escaping from some difficult positions.
Step 3 From here, Brian will raise his head. As this happens, AJ slides his knee underneath Brian’s head.
Step 4 Once under Brian’s head, AJ uses his knee to press up on Brian’s head and rolls to his right side, driving Brian forward and to his side.
Step 5 As soon as AJ arrives at this position, he slightly hips out to create an easier angle to lock the triangle. From here, AJ locks in the triangle choke and uses both of his hands to grab Brian’s far arm and pull it into him, finishing the triangle.
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NOTE: AJ like to emphasize that as he locks the triangle and just before he finishes it, he wants to make sure the his bottom knee is flat on the mat as he traps his opponent’s far arm.
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WORDS & PHOTOS: MIKE VELEZ
THE BAY AREA IS ONE OF THE MOST BEAUTIFUL REGIONS IN THE COUNTRY. YOU NEVER NEED AN EXCUSE TO GO VISIT, BUT IF YOU DID, THE TENTH ANNUAL AMERICAN CUP WOULD BE A GOOD ONE. The American Cup has turned into a pretty big deal with over a thousand competitors; it’s taken over the Cow Palace in San Francisco. The two day event is one of the largest of the BJJ Tour events and spans two days. Academies battle hard to take home the hardware at the American Cup. A top prize of $1,000 is awarded to the winners of the team competitions. This year, Checkmat took home the Kids Division followed by Soul Fighters and Coalition 95. For the adults, it was the combined efforts of Ralph Gracie and Caio Terra that went home with the big check followed by Coalition 95 and Ares BJJ.
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Awards for last year’s BJJ Tour final standings for athletes and schools were handed out at the American Cup. One of the best things to see at the American Cup, or any of the BJJ Tour events, are the big number of kids that participate. There are always a lot of kids on hand demonstrating some amazing techniques and sportsmanship. The American Cup also draws a lot of big name competitors as well, including Tarsis Humphreys, Milton Bastos, Gabriel Marangoni, Woolf Barnato Diego Herzog, and others. The next event for the BJJ Tour is the granddaddy, the longest running tournament in the United States, the U.S. Open. Don’t wait, sign up now while you still can. We’ll be there covering and competing. bjjtour.com
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T E C H N I Q U E T H AT N E V E R R EQ U I R E S ST E N GT H
Now learn TRUJITSU concepts at these academies...
San Diego CA
Bakersfield CA
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T H E T R U J I T S U R E VO LU T I O N .C O M
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@Trujitsu
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SUPPLEMENTING YOUR JIU-JITSU KNOWLEDGE
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WORDS: RICARDO CASTANEDA
BEING A BEGINNER IS CHALLENGING. ON THE ONE HAND, THERE IS MINIMAL PRESSURE BECAUSE NOBODY EXPECTS MUCH FROM YOU, BUT ON THE OTHER HAND, NOT KNOWING WHAT YOU ARE DOING IS MENTALLY TAXING AND CAN BE DISCOURAGING. As a white belt in Brazilian Jiu-jitsu, chances are you have looked far and wide for ways to increase your knowledge. You may have gotten lost in one too many YouTube black holes, bought a few instructional videos, and even subscribed to premium content on a handful of jiu-jitsu websites. Thanks to social media, there is no dearth of information, and this is problematic, especially since the earlier in your journey you are, the less effectively you can filter information. There are many ways you can supplement your knowledge, and the trick is to figure out which is best for you. Below are some of the avenues you can take with their pros, cons, and my advice for each. Of course none of these options beats reading Jiu-Jitsu Magazine, but you already know that.
YOUTUBE P RO S – YouTube is going to be the largest collection of information for you to supplement your knowledge. There are probably millions of jiu-jitsu videos circulating around the YouTube world, and there is a ton of useful information, particularly for the beginning jiu-jitsu practitioner. Also, the cost is free, making YouTube a go-to for expanding one’s repertoire. Also, you can find thousands of matches from some of your favorite grapplers in the event that you just want to do some simple study.
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C O N S – Unfortunately, due to the overwhelming amount of content on the video, there is going to be a lot of garbage. Your first, and quite possibly, your biggest challenge is going to be filtering out the garbage. Remember that just because a video is marketed well does not mean that the content is good. Furthermore, because there is so much content out there, finding out what is going to work best for you can cause an information overload.
ADVICE – Use YouTube sparingly and specifically. It is easy to get lost in YouTube black holes, so be sure you are searching for content that is relevant to what you are learning in class. As you go along your journey, you will start to understand what videos are garbage and what videos are actually useful, but you will not develop this filter for some time. Keep the content relevant for the most optimal learning. If you are using YouTube for entertainment purposes like watching world championship jiu-jitsu matches, then it is a great resource.
instructional videos
P RO S – Instructional videos can be a great resource, especially as they pertain to specific topics, concepts, or techniques. Usually, instructional videos are based on certain systems. For example, rather than learn random techniques, a lá YouTube,
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you will be learning a series of techniques from certain positions (for example, the De La Riva Guard or 50/50) or you will be learning the same technique from multiple positions (for example, the Estima Lock). Instructional videos are a great resource
if you are looking to improve a specific aspect of your game. Instructional videos usually range from about $20 to $30, so the investment is minimal and the return is great if you can apply it effectively.
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C O N S – The biggest con of purchasing instructional content is
ADVISE – The best thing to do when buying instructional content
misuse. For example, if you are buying an instructional video because the content “looks cool” then you are taking a chance that the content is not suitable for your skillset. While it is good to learn various styles and positions, you also want to make sure you are spending the money nurturing your strengths. Also, many instructional videos out there are marketed for higher ranks with advanced techniques and as a white belt, many of the techniques you are trying to ingest may not work so well if you do not have the fundamentals to implement them.
is to keep the positions or systems relevant to what you are learning or what you are excelling at. There are a few nontechnique based instructional videos like Nic Gregoriades’s Black Belt Blueprint that provide a good framework for conceptual learning. Chances are as a white belt, you have not developed your specific game yet so perhaps asking your instructor what they recommend is a good starting point if you do want to learn a certain technical system.you take them with your usual venti quadruple-shot-espresso-ccino-latte.
private lessons P RO S – With the right coaches or professors, private lessons are an incredible source of information. The reason is because even for a beginner, there are many concepts and techniques that can be passed along with utmost attention to each individual’s needs. Furthermore, if you can extract one piece of value from each lesson to take with you for the rest of your journey, then the lesson has already paid for itself.
C O N S – Aside from the price, there are no cons to taking private lessons unless your coaches or instructors are not legitimate. That being said, I am going to assume that your coaches and professors are there for a reason and the knowledge they have to pass along is invaluable. Private lessons are not cheap, by any means, and often you will get what you pay for. If you do not have the resources for lessons, then this is the only true argument against taking them.
A DV I S E – I am a big advocate of taking private lessons and I do not think that beginners should avoid personal instruction on account of their being new. Good instructors can always provide a solid foundation to even the newest of white belts. If you have the resources, take private lessons. The investment in your knowledge will pay huge dividends.
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CLOSING THOUGHTS
The opportunity to learn and expand your knowledge base is one of the best aspects of training jiu-jitsu, and there are many avenues a beginner in jiu-jitsu can turn to find more content. YouTube is a great resource because it is free, and instructional videos can be a great tool to develop systems and positions. These methods of learning are perhaps the most desirable because they cost next to nothing compared to your monthly jiu-jitsu membership. Private lessons are another alternative; however, unfortunately, most beginners cannot see the return on the investment and shy away from lessons because they are too new. In any case, these are a few ways you can supplement your learning above and beyond your membership and each method should be looked into in order to learn more. Always invest in your knowledge!
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2017 ABU DHABI WORLD PRO JIU-JITSU CHAMPIONSHIPS WORDS: JIM LAWSON | PHOTOS: ANE NUNES/GENTLE ART MEDIA AND JIM LAWSON
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The Invite
Sometimes I think my boss is Santa Claus. After a brief discussion of upcoming events and other incessant jiu-jitsu talk (which is a normal day at the office, really) it was like Christmas when I received, from said boss, an email with the simple message, “It came. Want to go?” It was an invitation to Abu Dhabi to help cover the action live. It was like I couldn’t respond fast enough to the opportunity. So, fast forward about three weeks with renewed passport in hand; I boarded my Etihad flight for a glorious 16 plus hour flight to the land of sand dunes, black gold, modern skyscrapers, and elite jiu-jitsu! Elite jiu-jitsu is currently experiencing a global renaissance of sorts. With competitive academies being established on every major continent, it is continually growing, and it looks like the United Arab Emirates Jiu-Jitsu Federation (UAEJJF) is making it a point to give this growth the stage that is feels it deserves in their headquartered city of Abu Dhabi. Abu Dhabi is making a strong claim of becoming the jiu-jitsu capital of the world. And if the 7,000 plus number of competitors and the expansion of the Abu Dhabi World Pro event by another week isn’t a positive sign for commitment and growth, then I’m not sure what is.
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The Arrival
Stepping off of my long flight, I was immediately blown away to see that throughout the terminals of their main international airport, promotions of the Abu Dhabi World Professional Championships (ADWPC) 2017 were playing on all of the big screens throughout the airport as if it was the latest can’t-miss event of the summer blockbuster movie season. However, the amazement did not stop there. After grabbing my luggage, I was then greeted by the driver responsible for shuttling me to my hotel. As he was getting me safely to my hotel room, I noticed along the way that there were banners that lined the highway with pictures of the different competitors featured in this year’s event. There were also jiu-jitsu monuments consisting of three torsos sporting blue, white, and black gis (they were all black belts) directly outside of the IPIC Arena where all of the festivities were taking place. Not only is the IPIC Arena the venue where all of the action takes place, it’s featured on the north side of the arena in a state of the art training facility dedicated to jiu-jitsu.
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Two perfectly good Range Rovers just stranded there in the desert.
As I went from my hotel to the venue, it was very clear that this was a jiujitsu event like no other. With a variety of food trucks and picnic areas lining the parking and entrance areas to the arena, I was greeted with an airport style security procedure (minus the need to remove my shoes, thank goodness). Once that bit of business was taken care of, I was pleasantly surprised by the performers in the massive lobby area that were in national dress, dancing in formation in front of a hookah lounge within the lobby( yes, a hookah lounge)
The Event
This year marked the ADWP’s ninth year of showcasing the top jiu-jitsu talent from around the globe. The UAEJJF brought in many changes for this year’s event. One of the most significant changes was adding an additional week to the front end of the festivities, making the
and greeting all who entered. There was a variety of unique, high level sponsors such as Range Rover and Etihad Airlines, a jiu-jitsu shop, health and wellness representatives, and plenty of excited fans on hand that suggested a promise of an exciting week of events. Once inside the arena, I met up with Alessandra who is one of the organizers involved with the UAEJJF. She kindly guided me to the media lounge where I would pick up my press credentials. The lounge was located on the top level of
entire event a two-week affair. The initial week would include multiple kids brackets with the youngest competitors eligible to compete at a spry four years of age. The first week also introduced the Para Jiu-Jitsu Championships. This is a major step in showcasing athletes
the arena and offered a bird’s eye view of all the action at hand. National media was present to broadcast the matches, effectively putting the sport of jiu-jitsu directly into the living rooms of all of the citizens of the United Arab Emirates (UAE). Imagine that for a moment. A culture that reveres jiu-jitsu so much, they make household names of jiu-jitsu athletes. Could the seed of Olympics dreams for jiu-jitsu be sprouting in Abu Dhabi? Seems that this could be the best guess of any.
with a range of disabilities, including impaired muscle power, impaired passive range of movement, limb deficiency, leg length difference, vision impairment, and intellectual disabilities to name a few. This was a brave and unique event that truly inspired and displayed on an international stage that virtually anyone can have access to competitive jiu-jitsu. During the second week, there was the usual tournament format that featured many familiar and new faces alike. In addition, the always crowd pleasing Legends showcase featured some of the biggest and most well accomplished competitors, squaring up in nontournament superfight matchups to win prize money and a beautiful championship belt. However, an argument can be made that one of the most anticipated additions to the event was the country vs country format. In its introduction, the UAEJJF featured competitors from four different countries, Brazil, USA, Canada and UK.
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The days of competition were smooth and pretty clockwork with athletes, organizers, and fans tracking the matches and mats via the multiple monitors posted throughout the venue. Resting high above the competition surface were huge, big screen monitors that treated the crowd to crystal clear close-ups of all the action. Mat five was the featured mat that broadcasted to national television.
As hard as it was to believe, on the final day of competition, it seemed that the UAEJJF stepped it up yet another notch in production value. Gone were all of the tournament mats from the day before. Now all that was left was one big, elevated, matted stage, and it was set for the final events for the ADWPC 2017 and the athletes were the rock-stars. No expense was spared as the entry way for the athletes consisted of smoke machines, music, and as Dr. Evil would say “laser beams”. The rock-star vibe was further enhanced by the media flocking to snap pictures of the red carpet arrival of high ranking dignitaries of state and members attending the event in suit-and-tie to take their seats in a VIP seating area. The arena was packed, the enthusiasm was off the scale, and the arrival of exciting jiu-jitsu action had come. Quick close out matches that featured male and female black belt finals and bronze medal matches dominated the first half of the day followed by a two-hour intermission. Coming off of the intermission, it was now time to go into the final stretch of the event and the highly anticipated Legends matches. Exciting Legend matches kicked off with heavyweights Marcio “Pe de Pano” Cruz going up against Gabriel Gonzaga and ending with a monumental rematch against true legends of the sport, Wellington Megaton vs. Helio “Soneca” Moreira.
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Who knew jiu-jitsu folk cleaned up so well?
After the Legend matches, the Adult Male Black Belt matches brought home the show with a storybook ending for UAE’s beloved Jose Junior of Brazil defeating Christopher Bowe of Ireland via points 2-0. A ceremony was given in which the champions of weight classes were medaled and belted. But that was only the beginning of the final ceremony that was ripped straight out of a Hollywood award show. Later that night, all of the organizers and athletes cleaned up well to celebrate a season and two weeks of jiu-jitsu fellowship and competition at the extravagant Emirates Palace Hotel. Competitors were awarded their prize money for their appropriate finish in the final rankings.
THE CONCLUSION My take away from the ADWPC was that it was quite the experience to see the reverence that a small country in the Middle East has for the art of jiu-jitsu. It showed in every way - high level competitors, massive media coverage, first class staff, lavish awards - no stone was unturned in making sure that everyone had a special experience. The UAEJJF gracefully shows us that there are amazing possibilities for growth in the art of jiu-jitsu and that they are more than willing to be the ambassadors for that growth. And perhaps, just perhaps, we might one day see jiu-jitsu become an Olympic sport after all.
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THE RESULTS Male Black Belt
❖❖ 56kg – Rodnei Junior went for the kill against Japan’s Todokoro Masaaki in the final match. He was able to reach the back and finish with a lapel choke to take the belt home.
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Final results for the ADWPC 2017 By Ivan Trindade ❖❖ 110kg –José Junior, already the UAEJJF ranking leader for the 2016/2017 season, entered the mat to claim
tap to a early armlock. The 4-2 lead on points was more than enough for Nathiely to take the belt home.
another belt. He did that with a 2-0 win over a very game Chris Bowe. In the bronze medal match, Erberth Santos beat Manuel Pontes by one penalty.
❖❖ 62kg – Mikey Musumeci won the division this Friday after winning all of his matches in his bracket. Cleber Fernandes finished second and Hiago George finished third. ❖❖ 69kg – Gianni Grippo reached his second title in a row in Abu Dhabi with a powerful performance against Tiago Bravo in the final. The American was able to take Bravo’s back to seal the 8-0 lead and celebrate the title. In the third place match, Isaac Doederlein
Legends
choked Talison Costa from the back for the bronze.
❖❖ HEAVYWEIGHT – Marcio “Pé de Pano” Cruz played
Female Brown/Black Belt ❖❖ 49kg –Mayssa Bastos won the bracket on Friday by winning all of her matches. Rikako Yuasa finished second and Liwia Gluchowska finished third. ❖❖ 55kg – Talita Alencar really wanted to close a very successful season with a bang. The toehold finish on
on bottom and managed a sweep within the final 30 seconds of the match to outscore Gabriel Napão 2-0 and keep the belt. ❖❖ MIDDLEWEIGHT – Amaury Bitetti managed two advantages against one scored by Roberto Traven to become the first ever middleweight champion. ❖❖ WELTERWEIGHT – Vitor Shaolin had his killer instinct
Vanessa English was the perfect ending. In the bronze
on. He quickly worked a guard pass and when Kenny
medal match, Thamires Aquino beat Amal Amjahid 2-1
Florian turtled to defend, a clock choke was sunk in
on advantages.
and Kenny went to sleep. The champion remains.
❖❖ 77kg – In what can be called a friendly match, teammates Edwin Najmi and Gabriel Arges pleased the crowd with a good roll. Arges went ahead in the scoreboard with a sweep and maintained the lead up until the end to celebrate another title in Abu Dhabi.
❖❖ 62kg – Bia Mesquita was on fire this Saturday. She went after Tammi Musumeci full throttle and ended
❖❖ 85kg –Claudio Calasans Jr. was not intimidated by the
❖❖ LIGHTWEIGHT – Alexandre Soca paced himself until
on the American’s back to finish with a choke and
the right moment to sweep Baret Yoshida and score
celebrate the belt. In the bronze medal match, Jess
the two points that secured his win to keep his belt for
Fraser beat Laurence Cousin 2-0 on advantages.
another year. ❖❖ BANTAMWEIGHT –Wellington Megaton waited more
home crowd cheering for local favorite Faisal Al Kitbe. In a well fought match, the Brazilian imposed his
than 20 years for the rematch and a chance to return
game to build a 6-0 lead and take the belt. In the third
the 1996 defeat to Helio Moreira. Unfortunately to
place match, Marcos Costa outscored William Dias 1-0
Mega, Soneca was once again able to find victory with
on advantages to make it to the podium.
a sweep and the 2-0 lead.
❖❖ 94kg – Felipe Pena allowed the very dangerous Adam Wardzinski no room for thought. The Brazilian worked his way to Adam’s back and finished the final with a choke to claim yet another belt in his rich history at the ADWPJJC. ❖❖ 70kg – Ana Carol Vieira found a very tough opponent in Amanda Benavides. The gold medal and the belt only came Carol’s way by a 4-1 lead on advantages. In the bronze medal match, Priscila Cerqueira choked Fiorella Coto from the back. ❖❖ 90kg – Nathiely de Jesus ended a brilliant campaign with another powerful performance against fellow Brazilian Talita Nogueira, who was very brave not to
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WORDS: STAFF | PHOTOS: TAYLOR JAMES OF PINPOINTVISUAL.COM THE BJJ TOUR MADE ITS FOURTH ANNUAL STOP IN TEXAS THIS YEAR AT THE KITTY MAGEE ARENA JUST OUTSIDE OF DALLAS. EVERY YEAR, THIS STOP, AND EVERY OTHER STOP ON THE TOUR, CONTINUES TO GET BIGGER AND BIGGER. All the big teams in the area made it out to compete for pride and for cash prizes! Alvarez BJJ took home the trophy in the Kids category followed by Soul Fighters and Alliance. In the Adults and Masters category, it was Soul Fighters in first followed by Alvarez BJJ and Alliance. The winning teams each took home $1,000! Also on hand were some big names in the sport including João Rocha, Rafael “Formiga” Barbosa, Nathan Mendelson, Collin Grayson, and others. Check out the rest of the schedule and make plans at bjjtour.com.
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12 STEPS TO IMPROVE YOUR
MENTAL GAME
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WORDS: RICARDO CASTANEDA
BECAUSE OF THE PHYSICAL RIGORS OF JIU-JITSU, THE MENTAL COMPONENTS OF LEARNING AND LIVING THE JIU-JITSU LIFESTYLE ARE OFTEN NEGLECTED. THE PHYSICAL BODY TENDS TO RECOVER FROM THE BUMPS AND BRUISES, AND BARRING CATASTROPHIC INJURIES, YOUR BODY WILL KEEP UP WITH YOUR JOURNEY SO LONG AS YOU TAKE CARE OF IT. Most people are apt to take care of their bodies and write off any type of mental training, thinking that the mind does not require the self-care that the body does. Neglecting the mind, however, is disadvantageous. Learning and acquiring motor skills, developing mental toughness, and staying motivated are just a few of the mental factors that will facilitate a long, healthy journey in jiu-jitsu. There are many ways to take care of your mind for the tough road ahead. Here are my top 12 tips:
Do Not Overload Yourself with Information
Cognitive load is a serious thing. If you are perpetually filling your cup with information, your cup will forever spill over and lose valuable information in the process. Oftentimes, the best way to take in new information is to keep two things in mind: 1) Will you be using the information soon? 2) Is it relevant to what you are learning? In order to take in new information effectively, consider whether or not what you are putting into your brain is useful in the moment and pertinent to your daily instruction or challenges you are currently facing. Avoid useless and irrelevant material and getting lost in too many YouTube black holes.
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goals are important but systems are better
Goal setting is a valuable part of motivation and learning. While it is important to have goals, creating systems to achieve those goals are more important. If, for example, your goal is to win your next competition, create a system that will get you there. Make changes to your diet, create a training plan detailing what you will be working on, and execute the plan. A goal without a system and subsequent action is essentially just a daydream. Again, goals are a great tool for staying motivated, but more importantly, you will need a system to get you there.
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Meditation and Visualization Meditation and visualization are forms of mental practice and are immensely useful for developing the jiu-jitsu mind. In jiu-jitsu, you need mental skills to develop resilience and toughness in addition to advancing your ability to learn and retain new information. Practice meditation and visualization by sitting alone in a room with no distractions. Close your eyes and either empty your mind while focusing on your breathing or practice visualizing your training sessions, techniques, and competitions. The persistent mental practice will strengthen the neural connections associated with decision-making, emotion regulation, and learning, especially as they pertain to your jiu-jitsu practice.
Positive Self-Talk and Affirmations
Reframing Negative Thoughts
❖❖ If you get this reference you’re probably over 40.
❖❖ In a bad spot? Look at it as an opportunity to work on your defense.
Plenty of research suggests positive self-talk can markedly improve learning performance. Positive self-talk and positive affirmations essentially work by persuading yourself to believe that you are or can do what it is you say you are or can do. In other words, if you tell yourself every morning “I will be a world champion”, you will reframe cognitive processes and facilitate behaviors to achieve what you are telling yourself to do. Even if you do not become a world champion, you will still have put in a substantial amount of positive, productive work in your jiu-jitsu practice.
Cognitive reframing is a powerful tool for mental health issues. The primary component of cognitive reframing involves changing thoughts from negative to positive forces. When you are having a bad day in jiu-jitsu, a quick and careful evaluation and reassessment of why you are having a bad day can easily shift your perspective. In other words, after a sparring session in which you were dominated the entire hour, you can reframe your outlook from “I was dominated the entire hour” to “I learned how to defend myself from bad positions and did better when my partners had my back”. Especially if you are a beginner, learning how to defend yourself is much more important to your development than anything else.
LEARNING FROM FAILURE Success and failure are two sides of the same coin. Most successful people will tell you that an important factor that has influenced their successes above all else is failure. More importantly, the ability to bounce back from failure and push forward, extracting valuable experience from otherwise unfortunate circumstances, seems to be a hallmark of successful people. In jiu-jitsu, you are going to undergo a lot of failure. Especially in the beginning, you are going to fail much more than you succeed. Learning how to overcome that failure and use it to your advantage is crucial. It is a skill that will come in handy in all walks of life.
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Nootropics- The Brain Supplements Supplements are a huge part of an athlete’s training regimen. Proper diet is rarely enough and most athletes will turn to supplements to help their bodies recover quicker. Most people, however, are unaware of mental supplements. Nootropics are a great way to keep your mind sharp and help you focus by enhancing the communication between your neurons, facilitating more effective reuptake of neurotransmitters and even offer protection against neuronal damage. Nootropics like Natural Stacks’s Ciltep or Onnit’s Alpha Brain are just a couple of the more popular choices that offer to help with learning, memory, and other mental aspects of jiu-jitsu.
Talk to Your Instructors About Your Progress
Progress in jiu-jitsu is hard to quantify. In other words, there is no true way to measure your progress objectively. Not seeing any type of definitive acceleration in your development, it is hard to stay positive and keep moving forward. In the event that you are stuck, talk to your coaches and professors and ask their advice. Do what they say and work on it diligently. Assume they know what they’re talking about. If they are kind enough to sit with you, talk to you, and take the time to give you their advice, be respectful enough to work on everything they suggest you should. Touch base again in a few months and see where you stand compared to the last chat.
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Never Stop Learning
Jiu-jitsu gives us the unique opportunity to be life-long students. In this sense, the value of learning overcomes all other matters of self-deprecation, feelings of failure, defeat, and discouragement. Your goal is to learn and throughout everything, you will use opportunities that are unique to failure, to learn and grow and ultimately be successful. Jiu-jitsu is a powerful tool to develop yourself, and if you allow it to help you, you will become unstoppable. Whenever you feel down and out, remember to extract lessons from your experiences. The goal of a life-long jiu-jitsu practitioner is to be a career student. Whatever you do, never stop learning.
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That journal looks well worn.
❖❖ It’s okay to take a day off and relax, allow your body and mind to recover.
Schedule a Rest Day
Do not get caught up in the allure of #nodaysoff. Rest days are important to help your mind and body rejuvenate from intense training. Plenty of research suggests that without rest, your body will not recover properly. The same goes for your mind. If your mind is constantly being worked, your cognitive resources will be scarce. Your mind will have a much harder time handling stress and other obstacles that come your way. Furthermore, depression and anxiety are often signs of overtraining. If you feel down or anxious because you may have been hitting the mats too hard, taking a day off may pay dividends.
Create a Consistent Training Plan and Undershoot
Not maintaining consistency is a huge deterrent to motivation. The most motivated people are often the ones that can create and maintain a good plan of action that is not affected too much by daily living. One way to stay consistent is by undershooting the amount of hours you will train each week. If you are available for five training hours, for example, shoot for a much more manageable four hours per week. The idea is that if you train more than you schedule, you will be keep your motivation up. If you train less than you originally hoped, it is ok because you still made your scheduled hours. Extra days should not be considered as part of the training plan but rather considered either a bonus day or a make-up day in case you have to miss an earlier session.
Keeping a Journal
The jiu-jitsu mind can get cluttered. Your thoughts following training can be chaotic and frequently, it will be difficult to sort out your thoughts. Add journaling to your daily regimen. Even at only 5 to 10 minutes per day, keeping a daily journal (jiu-jitsu related or not) can help you sort through the thoughts of rough training. Furthermore, if you decide to make it a jiu-jitsu-specific journal, it can be used to keep track of what you worked on, what you had trouble with, and changes you can make to your training to implement new strategies.
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❖❖ Getting to class is a key to success in jiu-jitsu. Staying consistent will help maintain motivation and allow you to continually improve.
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WHOLE BODY CRYOTHERAPY FOR THE JIU-JITSU PRACTITIONER: IS IT WORTH IT? WORDS: RICARDO CASTANEDA
IF YOU PRACTICE ANY TYPE OF SPORT, CHANCES ARE YOU ARE GOING TO SPEND A GOOD AMOUNT OF YOUR DAYS SORE, TIRED, INJURED, OR MAYBE A COMBINATION OF ALL THREE. THE SAME IS TRUER IN CONTACT SPORTS AND PRACTICES LIKE WRESTLING, FOOTBALL AND YOU GUESSED IT, BRAZILIAN JIU-JITSU. Jiu-jitsu hurts. Unfortunately, for those of us that want to be on the mats 24/7, your body is going to need time to rest and recover. Good sleep, adequate nutrition, and an old fashioned “day off” are conventional methods to repair your body, but for most die-hards, rest days are out of the equation and who’s got time to sleep?
Whole Body Cryotherapy (WBC) is relatively new and offers many of the same benefits of CWI, except it uses nitrogen gas so the sensation on your skin is less painful compared to ice. The proposed benefits of all types of cryotherapy range from recovery from injury, reduced inflammation and pain, improved mental health, and even aesthetic benefits such as healthier skin.
Some athletes get ahead by taking supplements to replenish the body more effectively. Other alternatives to healing the body more quickly include massage, foam rolling, stretching, and mobility work. Cryotherapy is another popular alternative used to heal the body more quickly. Traditionally, cryotherapy is any type of body cooling intended to reduce inflammation, soreness, and pain. Simple, localized cryotherapy has evolved from merely putting an ice pack on some injured tissue. Over the decades, athletes began ditching the ice packs and instead have been jumping into cold ice baths, also known as Cold Water Immersion (CWI). Even more recently is the advent of Whole body Cryotherapy. PHOTO CREDIT: EDWIN NAJMI
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What is Whole Body Cryotherapy? Whole Body Cryotherapy is relatively new in the sports world and promises the same healing benefits as CWI. The biggest difference is that WBC uses a chamber that fills with nitrogen gas that is cooled to temperatures as low as -240°C and the person stands in it for up to three minutes. In contrast, CWI usually involves a tub filled with ice water and a person is submerged up to the neck for any given amount of time. Six minutes is usually the case, but there is no standard amount of time and although not as cold as the nitrogen, it stings much more immensely.
How Does It Work? All forms of cryotherapy involve a cooling of the skin and muscle tissue to a therapeutic range. During the cold exposure, your blood vessels will contract and your blood will become hyperoxygenated and nutrient rich. Upon removal from the cold temperature, the healthier blood will be redistributed to the rest of your body (from your core where it was used to keep you warm) and this appears to be the primary explanation for its health benefits. The redistribution of this oxygenated and nutrient-dense blood is supposed to increase your body’s healing systems and provide pain relief by releasing norepinephrine, which has many effects in your body at the cellular level.
The Promise of Whole Body Cryotherapy By the mechanism above, WBC suggests a variety of good. Perhaps the biggest proposed benefit to WBC is reduced inflammation and pain relief, particularly if you are an athlete. The release of norepinephrine into the bloodstream and the brain has a demonstrated effect on various brain functions such as mood, attention, and focus as well as the constriction of the blood vessels. The
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WBC is not as painful and only lasts three minutes but is much more expensive than CWI. Proponents of WBC swear by it. Others tend to be more indifferent. One of the problems with WBC is that the research is conflicted and the benefits often fly under the radar because the price does not seem to objectively justify its promise. The subjectivity renders most naysayers to write WBC off entirely, opting for more conventional and less expensive methods of recovery or none at all.
decrease in temperature facilitates the release of norepinephrine, which seems to have many cascading effects on health and wellness, including the improvement of muscle soreness, symptoms of depression or anxiety, and other aesthetic benefits such as weight loss and healthier skin tone are noted.
The supposed value of WBC seems worthy enough until you take a look at the cost, which seems to leave people with more skepticism than enthusiasm. Some cryotherapy spas will charge $60-$80 per three minute session unless you are a member. (Member discounts can get you as low as $15-30). Few people get excited about forking over these amounts for three minutes of their time.
What Does the Research Say? Though still in its infancy, there is a decent amount of research available for the many benefits of cryotherapy in a variety of realms. For the purposes of jiu-jitsu, I’ll limit the research to how it promises to help the athlete recover from training. As a jiu-jitsu practitioner, we will be concerned with only a few of the benefits including how it helps recovery, pain relief, injuries, and physical performance. The amount of research is still scarce; however, there is enough for discussion and maybe a conclusion or two.
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Muscle Recovery and Pain Relief Training can temporarily hinder your performance following high intensity exercise. You know that if you just finish a training session, your performance will be subpar in a few hours compared to a few days. The impairment is temporary and will typically last until your body has had a chance to recover properly. Research in runners has showed that after three sessions of WBC (at -110°C), muscle strength was improved and muscular pain was reduced (1). Furthermore, other research has suggested that five WBC sessions (3 min between -140°C and -190°C) resulted in improved peak torque and power in the hamstrings when measured via squat jumps. The above research suggests that WBC is beneficial for athletes in the realm of muscle recovery, pain relief, and decreased soreness; however, there is other research that conflicts with these studies. A review by Costello et al, for example, suggested that there is not enough evidence to suggest that WBC improves muscle recovery or soreness or even the perception of soreness.
Anti-inflammation and Physical Performance One of the supposed mechanisms of the anti-inflammatory effect of cryotherapy is
PHOTO CREDIT: EDWIN NAJMI its effect on norepinephrine. In addition to norepinephrine’s impact on various brain processes and vasoconstriction, it also blocks an inflammatory pathway in your body called tumor necrosis factor-alpha and other inflammatory proteins. The role of norepinephrine in the body as it pertains to anti-inflammation is complex and it could hinder performance despite its pain-relief qualities, particularly when it comes to building muscle mass. In one study, the use of CWI showed reduced gains in muscle mass compared to control groups that used zero body
cooling after recovery. In this 12week study of 21 male athletes, the experimental group sat in a tub of cold water for 10 minutes at approximately 10°C compared to the control group who used active recovery methods at 10 minutes on an exercise bike. This study did not use WBC methods cooling using nitrogen at temperatures lower than -110°C; however, the implications of this study are still noteworthy. CWI may have caused a block of some cellular signals that provide necessary inflammation in order to build muscle. Of course, for jiujitsu, we are more focused on reducing inflammation and soreness than we are gaining muscle mass, but this is still an important note to consider if you are choosing to cool your body after training. As for endurance, plenty of research has suggested that positive results compared to other areas. Runners have showed an increase in speed and power during hill sprints and other studies on runners suggest that recovery from intense exercise is facilitated using WBC by reducing inflammation. The idea behind both of these studies is that inflammation can not only decrease performance but also increase the risk of injury. The same benefits on recovery and performance have been demonstrated in cyclists using CWI within thirty minutes post exercise.
Research and Its Limitations
Unfortunately for those of us who want definitive answers to our objective curiosity, the research advocating or discouraging the use of WBC is conflicted. Although the above research shows substantial benefits for endurance athletes using cryotherapy, there are other studies that suggest otherwise. Crystal et. al., showed no benefits for cryotherapy for recovery in 20 runners; however, her protocol used CWI in a 5°C for 20 minutes and not a WBC chamber. The conflicts in research are likely due to a lack of standardized protocols and procedures for measuring the effectiveness of cryotherapy, particularly when comparing WBC to CWI. Also, most of these studies use such a small sample size and that makes conclusions difficult to determine whether or not WBC is actually effective.
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Living like Austin Powers.
WHY NOT JUST JUMP IN A TUB OF ICE?
The research is young and as of yet, there is a dearth of longitudinal studies suggesting cryotherapy is worth your time and money. However, there is still much to be gleaned from what is out there already. From a jiu-jitsu athlete’s perspective, the research that is currently out there is probably enough to warrant a trial since both WBC and CWI have shown effectiveness in reducing inflammation. Inflammation seems to be a precursor of pain and subsequent injury that must be avoided if we want to continue on the mats. At the end of the day, WBC and CWI are probably not much different in terms of their proposed mechanisms, and you will get many of the same benefits whether you spend the money doing WBC or jumping into a tub full of ice. If you are deciding to give WBC a try, here are some key takeaways from the research:
1. Cryotherapy, in all forms, seems to significantly reduce inflammation. 2. If you are a strength athlete looking to build mass, proceed with caution as cryotherapy may disrupt cellular signaling that leads to muscle growth. Avoid using within one hour of training since this seems to be the “peak” inflammatory window. 3. If you are an endurance athlete, the reduction of inflammatory processes may help keep you training much more often. 4. WBC and CWI are probably the same; however, the money spent on WBC may be worth the pain experienced from sitting in an ice bath. 5. If you are injured, combining WBC plus physical therapy may help you recover from your injury more quickly.
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TRAIN YOUR TWIST
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Rotational Exercises for Jiu-Jitsu
WORDS: ARLO GAGESTEIN | PHOTOS: ROB NORBUTT
ROTATIONAL STRENGTH AND POWER ARE ESSENTIAL COMPONENTS OF JIU-JITSU. NOT ONLY WILL THE ABILITY TO STABILIZE YOUR SPINE AGAINST OVER-ROTATION HELP PREVENT INJURIES, THE ABILITY TO POWERFULLY ROTATE WILL IMPROVE YOUR TAKEDOWNS, SWEEPS, AND SCRAMBLES. In a jiu-jitsu match, there is rarely a time where the athlete’s body isn’t twisted, turned, or rotated one way or the other. Jiu-jitsu, athletics, and life in general, take place in three planes of movement, yet most traditional strength training programs neglect rotation completely. Many people are leery of exercises involving rotation because in their mind, twisting under load seems to be a surefire way to throw out their back. Look how many people hurt their backs taking groceries or kids out of the back seat of their car! In truth, strengthening rotating movements
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in a controlled manner is a great way to ensure you DON’T hurt yourself doing everyday activities. The following exercises are designed to keep your spine healthy AND to dominate the competition on the mat. We want to train rotation at least two days a week. To emphasize power development, we will combine a strengthening exercise with an exercise focused on movement speed with light resistance. A good way to incorporate rotational training is simply to add one or two strength and one or two speed exercises into your current workouts. When adding these movements to your current workouts, do them near the beginning of the workout, before your core is fatigued from anything else. This will minimize risk of injury and keep your speed movements fast.
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STRENGTH EXERCISES
Beyond simply being stronger (an obvious benefit for athletes), a primary purpose of rotational exercises is to stabilize the spine during movement. Because our goal is stabilization, many of the following are actually ANTI-rotation exercises. During an antirotation movement, the core has to brace against movement of the extremities to resist rotation. This places similar demands on the rotational movers and stabilizers of the spine as a rotating movement would while not subjecting the spine to frequent rotation under load. Our goal with these strength exercises is to use enough resistance that you can do less than 8 repetitions. Using more resistance increases the number of muscle fibers that fire, priming us to then get the most out of the speed exercises.
G-Twist Start the exercise as you would a bench press, lying on a bench with a barbell in your hands. Put your feet out wide to prevent yourself from falling off the bench. Keeping your arms relatively straight, lower one side of the bar to touch the floor without letting your shoulder blades come off the bench. Keep your back pressed firmly against the bench and reach with your arms rather than letting your torso twist. Once you tap the floor, simultaneously brace your abs, pull up and across your body with the arm that is up, and raise the arm that is down in a chest fly motion. Begin with just the bar and add weight as needed.
1-arm DB Chest Press Start with only your head, neck, and shoulders touching a stability ball. Squeeze your gluteals to lock your hips into full extension for the duration of the set. With a dumbbell in one hand, begin performing a single arm chest press. The further out your elbow is from your side, the harder you will have to work to resist the rotation.
Side Plank Pull Start in a side plank position facing either a cable machine or a resistance band. While keeping your spine in a straight line from cranium to sacrum, squeeze your shoulder blades together to slowly pull the band or cable toward you. Pause 1-2 seconds before returning to starting position with the top arm extended in front of you. Try not to let your hips dip below the centerline of your body.
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T Push-up Begin in a push-up position on two dumbbells. Perform a standard push-up, but then at the top of the movement, rotate to lift one dumbbell toward the sky. Return to starting position, perform another push-up, then rotate to the opposite side.
Pallof Press Stand perpendicular to a band or cable machine with your feet slightly wider than shoulder width apart. With the band or cable in your hands at the center of your chest, brace your core, and slowly extend your arms in a straight line. The resistance will try to pull your hands away from the centerline as you extend your arms. Don’t let it. The further you extend, and the slower your go, the more challenging this exercise will be. Each repetition should take at least 10 seconds. As a general rule - when you think you are doing the exercise right - go slower.
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“I want to be your sledgehammer�
SPEED EXERCISES The speed exercises will be much more dynamic than the strength exercises. Because we want the movement to be much faster, the resistance needs to be much lower. By first performing a heavier strength exercise, we activate a high number of muscle fibers which should remain actively firing for our speed exercise. This increases our dynamic potential. The lower resistance also serves to protect the spine during potentially compromising twisting movements.
Sledgehammer Swings Stand facing a large tire with feet just wider than shoulder width and one foot slightly in front of the other. Grasp the handle of the sledgehammer with both hands. If you are swinging right handed, your right hand will be above your left, and your left foot will be forward. Begin with your right hand roughly twelve inches above your left to stabilize and control your backswing. Bring the hammer in a semicircular motion behind you as you extend your spine and raise the hammer above your head. Flex your spine forward and slide your top hand down to your other as you aggressively swing the hammer at the tire. Upon contact, slide your top hand up again to control the bounce. Be sure to stand close enough to the tire. If you miss, or barely clip the edge of the tire, you are likely to hit yourself in the shins. Switch stance and top hands to swing the hammer left handed. We want you to do both sides. Your non-dominant side will feel awkward at first, but it is important to train the rotation in both directions.
Battle Rope Pivot Slam Begin by grabbing a battle rope with a reverse grip. When you hold your fists vertically, the ends of the rope will be by your thumbs. From this position, explosively pivot from side to side, bringing the ropes from hip height on your left, across your body at shoulder height, and back down to hip height on your right.
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Heavy Bag Kicks Kicking a heavy bag is a great, explosive rotational exercise. If you are an MMA fighter, you can leave this to your striking workouts. For jiu-jitsu guys, this is an exceptional exercise to add into your workout program. I am not a striking coach and choose to use bag work strictly for the fitness benefits, so I’m not overly concerned with technique. Simply stand in a staggered stance and pivot your hips to quickly strike the bag with the shin of your rear leg. Play around with both high kicks and low kicks as they will both challenge your core differently. Also, if you haven’t implemented striking before, start slowly to test the bag before launching full-force strikes. Some bags are hard as rocks at the bottom!
Band Chop Begin by slipping a gi top or pants through a superband (1� wide band works well) attached at above the height of your head. Standing perpendicular to the band rotate your shoulders and torso to grip both sides of the gi. Start with slightly bent knees and arms. Powerfully rotate away from the band while changing levels and bending forward at the waist to bring the gi from shoulder level to the outside of your opposite thigh. Do this as explosively as possible while maintaining core stability.
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Reverse Band Chop Begin by slipping a gi top or pants through a superband (1” wide band works well) attached at near floor level. Start in a partial squat position perpendicular to the band, bent over at the waist, but with back straight and shoulders rotated toward the band. Explosively stand up and rotate to bring the band from beside your knee to over your opposite shoulder.
Developing Rotational Power Power is the product of force and speed. You can develop power by training for both strength (force) and speed simultaneously. When adding these rotational exercises into your current workouts, choose 1-2 strength exercises and 1-2 speed exercises.
❖❖ Perform
5-8 repetitions on each side of a STRENGTH exercise. ❖❖ Rest 20-30 seconds. ❖❖ Perform 5-8 explosive repetitions on each side of a SPEED exercise. ❖❖ Rest 1-2 minutes, then repeat. ❖❖ Perform 3-5 sets.
These and many more exercises can be found in Arlo’s book Warrior Core, available at www.warriorcorebook.com. Gains - Rotations.indd 6
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Michael Musumeci Black Belt, Light Feather - Gold
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Marcos Tinoco Black Belt, Middle - Silver
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Jessica Swanson Purple Belt, Super Heavy - Bronze www.facebook.com/GamenessFightwear @GamenessFightCo @Gameness_Sports 6/27/17 1:45 PM