61 Sept/Oct 2018

MEAL PREPPIN AINT IS EASY!

AND NEW… Sweeps & Finishes With New World Champ

MAHAMED ALY Sept/Oct 2018 Issue 61

Techniques From: Keith Owen When You’re The Baddest Dude On the Mats Listen Up! Jiu-Jitsu Podcasts Rib Injuries How Body Type Affects Your Jiu-Jitsu

Plus More!

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TRAIN

FOR LIFE. NEW AIR PRO - LIGHTWEIGHT, COMFORTABLE, COMPETITION READY! www.gameness.com Gameness Spread_v2.indd 2

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MARCOS TINOCO

www.facebook.com/GamenessFightwear @GamenessFightCo @Gameness_Sports Gameness Spread_v2.indd 3

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contents Life

I SS U E 61 S E P T E MB E R /O CTO B E R 2 018 fuel

072 T h e l if e Jiu-Jitsu Strategies for

008 E d i to r i a l

Your Body Type

Prioritize

078 Ge ar L ab Review

Meal Preppin Is Easy

010 W e i g hi n g I n

• Punch Gunk Pain

body

Wins and Loses

024 Grub

Relieving Lotion • Camry Electronic Hand

022 p ro m ot i o n s

Dynamometer

Belts and Stripes

082 E ven t Coverage

032 D o ’ s a n d D on ’ts

BJJ Tour American Cup

Taking a Break

090 E ven t Coverage

036 As k A B l ac k Be lt

BJJ Tour All-Star

Simple Answers to

skills

Common Questions

040 T he L i fe What to Do When You’re the Baddest One on the Mats

054 T he l i fe

084 Medic

Dealing With Rib Injuries

092 Gains Barbell Complexes

098 success Juan “Andy” Gonzalez

044 cove r f e ature Mahamed Aly Is on the Rise!

058 T e ch n ique Keith Owen - The Knee Mount

Jiu-Jitsu Podcasts

Meet The Experts M a rs ha l D. Carper

W il l safford

James Lawson

Ricardo Castaneda

DR. paul morton

Is a brown belt under

is a certified Strength

is a US Marine Corps

is a black belt and holds

is the Chief Resident in

Sonny Achille. In addition

and Conditioning

veteran and Jiu-jitsu

a Master of Arts in

Orthopaedic Surgery

to owning Artechoke

Coach and brown belt

black belt under Rodrigo

Psychology. He is also

at St Luke’s University

Media, Marshal is

nder Andre Galvao

Teixeira who loves to

the head instructor of

and Health Network in

the author of books

and lives in Austin,

travel and teach jiu-jitsu

Gracie Barra Lakeway

Bethlehem, PA. He has

like The Cauliflower

TX. Will specializes

to anyone who will

in Austin, Texas. Find

experience as a physician

Chronicles and Marcelo

in mobility training,

listen. He’d love to keep

him on social media @

covering MMA, wrestling,

Garcia’s Advanced

injury prevention, and

in touch with you. You

ricardopezaobjj and his

and other sport events

Jiu-Jitsu Techniques.

kettlebell strength and

can stay in touch with

website Jiujitology.com

as well as a competitor

His latest project is

conditioning. For more

him at: IG: @TwistUUp

for more.

in BJJ, wrestling, and judo.

whitebeltproblems.

info, visit his website at

and his website at

He is a black belt under

com a free open-source

ironwillathletics.com.

thewarriorsclub.com

David Adiv at Gracie New

resource devoted to

Jersey. paulmortonmd@

making jiu-jitsu more

gmail.com.

accessible for beginners.

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ON THE COVER Look for us online: @jiujitsumag

058

Technique: T h e K n ee Moun t

072

The Life: Body T ype St rat e gies

092 Contents 61.indd 2

Mahamed Aly’s Ready to Rumble.

44 Photo: Mike Velez

Keith Owen Shows Us the Knee Mount

How your body type might dictate your best game.

Gains: BarBe l l compl e xes Prepare to Die!

AND NEW… Sweeps & Finishes With New World Champ

MAHAMED ALY 7/25/18 7:37 PM

IN Focus

Mountain Climbing

Leandro Lo climbs to Rodrigo Ribeiro’s back finding an advantage to win this Worlds Quarter-Final match.

PHOTO: KENNY JEWEL

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007

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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

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weighing in HE WILL BE MISSED

Recently, the jiu-jitsu world lost one of its greatest advocates Anthony Bourdain. Anthony was an accomplished author, chef, television host, father, and jiu-jitsu evangelist. He was introduced to jiujitsu by his wife Ottavia and became a student and blue belt under Renzo Gracie. He was never afraid of putting it out there. He won gold at the IBJJF New York Spring International Open Championship in 2016. On June 8th of this year, he was found dead of an apparent suicide in France.

Jiu-jitsu was an outlet for him; he was always eager to express his love for jiu-jitsu whenever the opportunity arose. He will be sadly missed. suicidepreventionlifeline.org

Secret Code For Pain Relief If you’ve been paying any attention to anything health related recently, then you’ve heard of the benefits of CBD oil. Okay, in case you haven’t heard anything about it, CBD oil, or cannabinol, is one of sixty compounds called cannabinoids that are found in cannabis. CBD does not have any psychoactive effects like fellow cannabinoid THC (that $#!? will get you high). It turns out that CBD is a natural pain reliever that’s been used by different cultures for thousands of years. Studies in the European Journal of Pain, Journal of Experimental Medicine, and others have found the topical use of CBD oil reduced inflammation

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013

ATH Sweepstakes

sufferers of arthritis along with those suffering chronic muscle and joint pain. The folks at Hyperfly Labs, yes the same ones that make the cool Hyperfly gear, have come up with 324 (those numbers signify the order of CBD in the alphabet). The idea for Hyperfly Labs and 324 came about after the company founder had neck and back surgery and found himself with an addiction to prescription opioids to fight the pain. With the help of Dr. Stuart Titus, expert in the field of hemp research, a hemp therapy plan was developed and administered that helped the founder get back to health. 324 features a roll-on applicator which makes it great for easy application to muscles and joints without leaving your hands with an oily or smelly residue. It’s designed for use before and after training sessions. It also contains camphor and menthol for cooling relief, is non-GMO, vegan, and made in California. A 2oz roll-on bottle will set you back $29 which is a small price to pay when pain strikes. hyperflylabs.com

Now Playing!

Check out these two jiujitsu summer blockbusters from The Fight Hub. Kristian Woodmansee is a No-Gi World Champion and member of the championship winning ATOS team. He now calls Philadelphia home where he owns and runs Roots Athletics. His new fulllength video, available both online and on DVD, is a follow up to his previous AP De La Riva Guard video series. This new one is on the Reverse De La Riva!

Kristian takes you step-bystep on how to become a dangerous weapon using the Reverse DLR. From sweep to finish, this DVD includes 33 techniques!

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When 99% of your training partners outweigh you, your technique has to be on point! That’s the case for rooster weight Marcelo Cohen, head instructor at The Armory in Miami, Florida.

With many impressive titles under his belt including No-Gi Pans and American Nationals championships, Marcelo is a rooster weight assassin, and his weapon of choice is his Kimura System.

What sets his system apart is how tight and inescapable it has to be when you’re always giving up weight. Big

or small, his Kimura System is dangerous and will leave your opponents in a world of hurt. In his new instructional he’ll share with you 19 dangerous techniques that you’ll definitely want in your arsenal. Both of these instructionals are available as either DVDs or digitally at The Fight Hub website for $39 each, it’s also available to stream at iRoll.TV. thefighthub.com iRoll.tv

You like protein? You like pre-workout? You like joint supplements to keep you on the mats? You like to compete?

You like FREE? If you answered “yes” to any of these then you need to head over to the web address below and enter to win the ATH Organics Win It All Sweepstakes. One lucky winner will receive the Start Bundle from ATH Organics that includes PRE pre-workout, LYTES for hydration, POST for protein, cocoa flavor ATH Bars, along with the Joint Bundle that includes Collagen, ATH JOINT joint formula, KRILL krill oil, along with some extra ATH swag. Grappling Industries even stepped up and pitched in a FREE entry to one of their events in the next two years, and we thought it wouldn’t be complete without a subscription to yours truly. The total value is over $400, and it can all be yours for FREE if you’re the lucky winner.

Don’t wait, we’re closing it down August 31st. So enter now! bit.ly/WINath athorganics.com Grapplingindustries.com

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weighing in Keeping It Really Real Check out these photos from Jiu-Jitsu Magazine subscriber Nick Willert. Nick is an archivist at Patagonia, the outdoor provisions giant, but what does an archivist do? Well, sounds like a pretty good job as Nick’s responsible for restoring and archiving Patagonia products from years past. When he’s not preserving the past for future generations of hikers, campers, and outdoors folks, he’s teaching the Gentle Art to fellow employees and anyone else who wants to learn at this very unique space he runs near the Patagonia campus close to the shore in Ventura, California. To be clear, he doesn’t teach for Patagonia, but it just so happens that many of his students work there so he hooks them up with a sweet discount. The space is essentially an adult tree house complete with a rock climbing wall, surfboards, kettlebells, weights, muay thai heavy bag, and even an ice bath for those that dare. Way to go, Nick!

BJJ9000 They say that robots will eventually take over and end mankind as we know it. This might be a real possibility given the fact that they’re now learning jiu-jitsu! Take a look at BJJ9000. He’s not yet had the AI installed so you can use him as a grappling dummy like no other.

He’s made out of a steel frame and his shoulders and elbows have 45º angles. You might be wondering what good is this for a grappling dummy, well, it turns out to mimic the movements of your opponent, something no other grappling dummy does. If you’re in BJJ9000’s half-guard and you

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don’t flatten him out, he’s going to angle towards you just like a real opponent would. Other unique features include an angle neck, once again to mimic an actual opponent. Among the other unique features is the closed guard loop representing the legs.

At first glance you might think that that makes little sense, but after a few minutes of training drills with BJJ9000 you’ll see that it helps to give the unit a more realistic feel. The BJJ9000, is brand new and the creation of Joe Wilk and Abe Wagnor, seasoned jiu-jitsu veterans. They recently visited to show us all the unique features of their new invention. We’re working on an article now showing many of the possible drills and uses for the unit. Until then, you can check out more about BJJ9000 along with videos of many of the specific training drills that can be done for both jiujitsu and MMA. bjj9000.com

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weighing in SOAP IS NOW FOR BABIES

“Soap is for babies. When you grow up you have to drink beer.” Who can forget that famous line uttered by none other than Arnold Schwarzenegger in the epic documentary “Pumping Iron.” Maybe that was the inspiration for Defense Soap with their recent launch of Defense Baby Wash. We all know Defense Soap as the original soap designed for grapplers with its use of essential oils like tea tree, eucalyptus, and more to help fight germs. Their new Baby Wash is tailored for sensitive infant skin types. It uses natural organic ingredients like coconut oil, natural vanilla fragrance, rosemary extract, and organic aloe vera just to name a few. This unique formula will help keep babies cute and cuddly, on or off the mats. defensesoap.com

You Asked For It!

Since its release in June of 2016, Absolute Athletic Care’s Natural Fiber Laundry detergent has been the gold standard in jiu-jitsu inspired laundry detergent.

Owning a nearly perfect 4.7 star rating on Amazon, it’s responsible for many gyms across the country smelling much better than before. But one common gripe has been that it’s only available in powder.

That’s all changed thanks to the release of new Absolute HighPerformance Laundry Liquid Detergent. It too is designed for use with jiu-jitsu gis. This new liquid formula is also safe with HE washers and delivers the same odor fighting benefits as the original powder formulas.

This new liquid is safe on both white and colored gis along with rash guards and any other sports equipment you might have stinking up the place. Available in a 16oz bottle, it’s enough to wash 32 gis and rash guards and sells for $13.99 a bottle. Save your teammates from having to endure your stinky gi. Buy some today! absoluteathleticcare.com

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Hunting Season

No Gi season is almost here and Tatami is on board with some new No Gi gear for any grappler.

The Renegade Red and Green Camo collection is being offered in rash guards, shorts, and spats. Made from high-quality Lycra materials, each piece is made for comfort, performance and durability. Also new is the No Gi Script Collection, a minimalist look with unique branding. Check out more from Tatami Fightwear at their website. tatamifightwear.com

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shown: Kalani Krael at Waimea Bay, North Shore - TEXT Basic T - $25 photo: Amber Mozo @ambermozo

r o o t s r o l l r e g g a e . c o m @ r o o t s r o l l r e g g a e

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weighing in You’ve Got The Look

Well, you could have it, but it will cost you. How much you ask?

How about $500. That’s the price tag for one of only 100 Vanguard M2W Kimono made from the remaining lot of Cone Mills “White Oak” dark indigo denim. Cone Mills recently closed its doors after being a major supplier to denim companies like Levi’s. The unique fabric, which will never be made again, is a 12 oz sanforized white selvedge that’s tightly woven. The fabric is made in the USA and each gi is hand sewn in Los Angeles, California. The Vanguard was the brainchild of black belt and industry veteran Mike Dytri. Mike’s worked as a product design consultant for some of the top brands in jiu-jitsu. Mike is also the president and founder of Ludwig Van, an apparel company whose limited run products can be found on the secondary market for much more than their original cost. If you’re getting tired of boring investments in your 401K, maybe investing in one of these will toughen up your portfolio.

Look for additional drops of limited edition Vanguard kimonos this year from other limited selvedge materials. At the time of publication there are still a few of these limited run available! vanguardkimono.com | ludwigvantheman.com

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0 19

NOTE: Selvedge is the term used to describe denim that is woven using an old-fashioned denim weaving technique. Selvedge denim is more desirable than modern denim because of its tighter, denser weave. This means it’s stronger yet wears with a soft feel.

Selvedge denim also has more character thanks to variations on the denim’s surface.

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Academy directory Buckhead Jiu-Jitsu

4180 S Sandhill Rd Suite B 5/6 Las Vegas, NV 89121 702-818-7500 • cascaobjj.com Adult Gi & No-Gi, Kids Gi & No-Gi, Muay Thai

Ralph Gracie Jiu jitsu Chino Hills

Checkmat Virginia

14151 Pipeline Ave Chino, CA 91710 909-614-1307 • ralphgraciechinohills.com Gi and No-Gi, Kids, Adults, Wrestling

18805 Forest Rd Suite B Lynchburg, VA 24502 434-381-0689 • checkmatvirginia.com Adult and kids Gi, Nogi, and MMA

Missoula BJJ and Muay Thai

Pedro Sauer /OSMA

2301 Palmer Street Unit 12 Missoula, MT 59801 406-686-6255 • missoulabrazilianjiujitsu.yolasite.com Gi and No-Gi, Kids, Adults, Muay Thai

360 Herndon Parkway #100 Herndon, VA 20170 703-444-4468 • virginiabjj.com Gracie Jiu-Jitsu, Muay Thai, Krav Maga, Kali, Kids

Bakersfield BJJ

south valley Brazilian Jiu Jitsu

4308 Resnik Ct #203 Bakersfield, CA 93313 661-345-2906 • mattbakerbjj.com Gi and No-Gi, Kids, Adults, MMA, Kickboxing

6403 Seven Seas Ave Bakersfield, CA 93308 661-487-3988• southvalleyjiujitsu.com Gi and No-Gi, Kids and Adults

Integrated Martial Arts

Triton Fight Center

3816 Hwy 49 S Harrisburg, NC 28075 704-363-6236• maforu.com Gracie JJ Jr GJJ, Kali, Muay Thai, Sub Wrestling

2205 N Willow Ave Suite C Broken Arrow, OK 74012 918-25-CHOKE (24653) • tritonfightcenter.com BJJ, No-Gi, Muay Thai, Judo, Semper Fit

Powers Martial Arts Academy

Team Rhino Brazilian Jiu-Jitsu

34425 Lorain Rd #3 North Ridgeville, OH 44039 440-327-3688 • powerskarate.com Gracie Jiu-Jitsu, Kids GJJ, Kickboxing, Karate

68 E. Fairview Ave. Meridian, Idaho 83642 208-846-9119 • idahoujj.com Adult and Children’s Gracie Jiu-Jitsu

Urbana Academy

Degerberg Academy

11791 Fingerboard Rd Monrovia, MD 21770 301-539-6289 • urbanaacademy.com Gracie Jiu Jitsu, Muay Thai, and Krav Maga

4717 North Lincoln Avenue Lincoln Square, Chicago, IL 60625 773-728-5300• degerbergacademy.com Voted #1 Worldwide by Black Belt Magazine

Fresh Brazilian Jiu Jitsu 22520 Greater Mack Saint Clair Shores, MI 48080 313-307-4638 • saintclairshoresmma.com BJJ, Capoeira, and Aikido

black lion jiu jitsu 701 68th St Byron Center, MI 49315 616-813-5607 •blacklionjiujitsu.com Gracie Jiu-Jitsu, No Gi, Self Defense, Kids

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Cascao bjj - Las Vegas

2144 Hills Ave NW Atlanta, GA 30318 678-515-0472 • buckheadjj.com Jiu-Jitsu, No-Gi Jiu-Jitsu, Kids Jiu-Jitsu, FITin45

GET YOUR ACADEMY IN FRONT OF THOUSANDS OF POTENTIAL STUDENTS AND VISITORS EVERY MONTH! EMAIL US: FEEDBACK@JIUJITSUMAG.COM FOR DETAILS!

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promotions STILL ON TRACK

School: Red River Brazilian Jiu-Jitsu Location: Wichita Falls, TX JEREMIAH MENDEZ HAS CHECKED BACK IN WITH US SINCE HIS LAST PROMOTION TO BLUE BELT TO PUT US ON NOTICE THAT HE HAS JUST RECEIVED HIS PURPLE BELT, AND FROM THE SOUND OF THINGS, HE DOESN’T HAVE ANY INTENTION OF SLOWING DOWN. HIS PROMOTION WAS ONE OF THE MANY THAT TOOK PLACE AT WHAT MAY HAVE BEEN RED RIVER BRAZILIAN JIU-JITSU’S LARGEST GROUP PROMOTION TO DATE. Professor Ben Lozano promoted eight of their kids to grey/white belts, two new blue belts, eight new purple belts (including Jeremiah) and a new brown belt, Jeremiah’s instructor, David Meese! Great job troops. Keep up the good work in Wichita Falls!

Tornado Rising

Blue Waters, Blue Belt

School: Street Sport Location: Daytona Beach, FL

School: Foundation Brazilian Jiu-Jitsu Location: Hawai’i Island, HI

Milton Canidate Jr. received his promotion to purple belt last December under the watchful eye of Professor Todd Cutler. Milton has been training hard and consistently for the past four years at Fight Sports Daytona. Rumor has it that those guys can harness tornados once they hit the purple belt level. Look out!

It’s been a long time coming. While training for Pan-Ams on the Big Island of Hawaii, alongside his professor Moku Kahawai (who was preparing for his match against Vinny Magalhaes), Lyle Carlson snatched a dream and a blue belt in the process. He claims that “It was a great feeling, and I always stay motivated looking at your promotion section”. Well, once he gets back from surfing (he loves surfing), he’ll see that he’s now featured in said section and more than likely motivated someone else to follow his footsteps. So for now, back to the mats, Lyle, other treasures (and chokes) await you.

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023

Pawns to Knight

Another Black Belt in the Heart of Dixie

School: Freedom Jiu-Jitsu (Checkmat) Location: Lynchburg, VA

School: Florence Jiu-Jitsu Academy Location: Florence, AL

Kim Cratsenburg recently moved up a rank and was promoted to blue belt by Brian Ernst and Rob Hurd at Checkmat Virginia. Congratulations Kim… CHECK!

A big shout out goes out to ‘Bama’s newest black belt, Justin Cavender, who was recently promoted to the the rank by Professors Dustin Key, Michael Mann, and Samuel Puccio with Samuel’s professor Rodrigo Mederios in attendance. Great job, Justin!

Syracuse BlueS School: Drago Academy Location: Syracuse, NY

Big Doug McCaffer was recently promoted to blue belt from Professor Scott Schultz of Drago Academy in Syracuse, NY. Things seem to be heating up in upstate NYC. Great job, Doug!

Hurd Seperating From the Herd School: Freedom Jiu-Jitsu (Checkmat) Location: Lynchburg, VA Congratulations goes out to Kellie Stewart-Hurd who was promoted to purple belt by Professors Brian Ernst and Rob Hurd at Checkmat Virginia.

Keep up the good work Kellie!...

CHECK!

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Grub

MASTERING YOUR MEAL PREP STRATEGY WORDS: ZACH BOHNAN | PHOTOS: PATRICK FLORES

MOST ATHLETES HAVE HEARD OR READ A LOT OF ADVICE ABOUT WHAT TO EAT AND WHEN TO EAT IT. THERE’S PLENTY OF DIETARY AND SUPPLEMENTAL INFORMATION AVAILABLE FOR COMPETITIVE GRAPPLERS, AND MUCH OF IT IS RELATIVELY REASONABLE. But once you’ve set a goal and found a diet that suits your needs, it’s another thing entirely to actually implement that diet and stick to it.

The problem is that most diet plans have a lot of detailed strategy about what you should eat and when, but very few of them offer any strategy about how to prepare the foods they recommend. They usually offer even less advice for people without full kitchens or with other obligations like having to feed a family. These can be pretty big barriers that threaten to derail a lot of people as they try to cut or change weight classes. In this article, we’re going to teach you how to build your own meal prep game plan and work around some of the common challenges faced by jiu-jitsu athletes.

Time, Money, and Gear Just like in jiu-jitsu, in cooking, you have to know what resources you have available before you can build a game based on your personal situation. For most people, the biggest factors in meal prepping are the time it takes to cook, the price of the food, and the available facilities and equipment. Most meal plans assume people have unlimited time, a huge budget, and a fully stocked kitchen, but that’s rarely the case. The goal here is to think about some of the most common situations athletes find themselves in and try to design a meal prep strategy to suit those needs.

Meal prep will almost always take time, whether that time is picking up take-out or buying and cooking food, but it’s important to think about how much time you are willing to spend on meal prep and how that time is organized. For example, some people may work seven days a week but have a couple of hours free every day whereas other people may work 60 or 70

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m e a l

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Most supermarkets sell rotisserie chickens for very cheap, and they are generally pretty well cooked.

These are a really great go-to protein source if you’re short on time. Canned or boxed soups are another good option. They’re not always the healthiest, but most stores carry enough of a variety that it’s possible to find a couple of soups that fit your dietary needs.

A lot of them are pretty light on protein for an athlete’s diet, but thankfully, you can add pieces of that rotisserie chicken you just picked up. As for vegetables, there are plenty of raw vegetables and salad greens that you can get for pretty cheap. These can also be mixed with leftover chicken.

Generally, when you’re planning on actually cooking your own food, there are a few key rules of thumb to keep in mind. The bigger, fattier, and/or tougher a cut of meat, the longer you need to cook it to make it edible.

And, on the flip side, the thinner, leaner, and more tender a cut of meat, the faster it cooks. So if you’re short on time, thinly sliced chicken breasts are going to cook a lot faster than a whole chicken. On the vegetable front, a general rule of thumb is that the denser the produce, the longer it takes to cook. Pumpkin or carrot takes longer to cook than something like celery or snow peas.

Once you’ve got your menu prepped and purchase you can put it all together.

01

We’re going to use brown rice for these meals. A rice cooker comes in super handy to get things started.

02

Wash your veggies thoroughly.

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03

Prep your veggies, be sure to get a rainbow of colors and flavors.

04

In this case we did an Asian stir fry with high heat.

05

Once your veggies, protein, and carbs are all cooked up, you can plate it to eat anytime you like: convenient, inexpensive, healthy, and structured.

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Grab Your Gear The other big consideration for cooking is your gear. If all you’ve got is a microwave, it’s going to be hard to effectively cook most foods, but you can still bring water to a boil, which means you can cook noodles, pasta, and some quick cooking vegetables. If you’ve got access to a stovetop, that opens up your options

considerably. Then you can use a skillet or a pot to cook almost anything. The only thing you can’t do is roast things for which you need an oven.

Generally, skillets are good for cooking things quickly, like stir fries and thinly sliced meats.

Pots are good for boiling, braising, and steaming. Ovens

are great for roasting. Googling the vegetables and meats that you’ve bought, along with the aforementioned cooking terms, will give you a good basic idea of how to cook them in ways that meet your time needs.

One final piece of equipment that could be incredibly useful is a crock pot. Crock pots let

you cook stews and braise meats with minimal effort. For the most part, you can just throw food into the crock pot and let it run until it’s done.

That’s a way you can minimize the time requirements for cooking while still using inexpensive ingredients.

WRAPPING IT UP

One of the most important parts of meal prep is making a game plan and sticking with it. When you’re planning your meal prep, try to figure out how much time you have in a given week, how your time is arranged, and how many meals you need. Once you’ve got that squared away, you can use it to plan your shopping trips. Once you have your ingredients and your prep plan, the only thing left is execution.

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supplements

ALPHA-LIPOIC ACID ( ALA ) EVEN ON A GOOD DAY GRAPPLERS PUT THEIR BODIES THROUGH TREMENDOUS STRESS. ANYTHING THAT CAN HELP OUR BODIES RECOVER AND THRIVE IS WORTH LOOKING INTO. Antioxidants are quickly becoming a mainstay for those seeking to increase health and wellness because of their ability to help prevent cell damage and damage to our DNA, the building block of our bodies. Oxidative stress can lead to premature aging, cardiovascular deterioration, eye degeneration, and many other issues since it affects every cell in your body. While we all agree you should increase your intake of “superfoods”, foods that contain a high level of antioxidants per calorie, this may not always be practical. Turning to dietary supplements can be a helpful alternative and give you peace of mind. That being said, one of the best options for grapplers is alphalipoic acid.

WHAT IT DOES Alpha-lipoic acid (ALA) not only acts as a powerful antioxidant by itself, but it also has been shown to help other antioxidants such as vitamin C and vitamin E by increasing the concentration of these nutrients in your cells and returning them to their pre-oxidized form. It can also increase the body’s natural output of another

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important antioxidant, glutathione, which is difficult to take as a supplement since it is expensive and can easily be destroyed by stomach acid.

Because of ALA’s ability to enter into the cell, it can act on several different systems allowing several wide-ranging benefits. ALA has been shown to help

enzymes used by mitochondria, the source of energy for our cells, recharge and increase their output. Burning more calories is important for weight loss when combined with a balanced diet and exercise, but increasing the energy output of your cells allows your body to do more, filter more, and make more progress.

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BENEFITS TO GRAPPLERS ALA is known for improved

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DOSAGE AND WARNINGS While ALA is somewhat common in many foods, particularly in organ meats, broccoli, and brewer’s yeast, taking it as a dietary supplement results in a far higher amount than can be consumed in a normal diet. Thus it may be beneficial to those who put effort in eating a balanced diet rich in super foods to take ALA as a supplement, especially to enhance the action of more common antioxidants. It is recommended that ALA be taken between 30 minutes and an hour before food or several hours afterwards. A dose of 200-400 mg per day should be perfect for just about everyone.

It’s important to note that ALA should be used in conjunction with a balanced diet and exercise. Many of the diseases mentioned here can be very serious and require consultation with a doctor who can monitor your specific condition and how it plays out in your specific body.

You should talk to your doctor about any interactions with medication or treatments you may be undergoing.

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do’s & don’ts

TAKING A BREAK WORDS: RICARDO CASTANEDA

JIU-JITSU IS A RIGOROUS PRACTICE. PERIODS OF REST AND RECOVERY MUST FOLLOW PERIODS OF WORK IN ORDER TO ENDURE THE PHYSICAL AND MENTAL STRESSES OF TRAINING. The more intensely you train, the more you will need to rest. The problem is, however, that many people confuse “rest and recovery” with needing to take time off the mats. While recharging your batteries following intense training is advised, taking breaks is generally a bad idea. The difference is this: recovery is an active

part of jiu-jitsu, taking time away is not.

While you may take a day off to heal, you are not disengaging from the art during a period of rest. Sometimes, typically when someone is burning out, the need to take some time off beyond what the body needs to heal becomes prevalent and students disappear.

Instructors can attest to the fact that many students, particularly beginners, think they need to take time off the mats to address any number of issues they

think may be plaguing their progress in jiu-jitsu. For example, a student may think they are out of shape and need to address their strength and conditioning.

Or, a student may be getting annihilated in training and may need to take a few days off to get their ego in check. While taking a short break from jiu-jitsu can be beneficial to many practitioners that legitimately need a reset due to burnout or injury, the fact is, taking time off does more harm than you think.

In the event that you need some time off, here are some Do’s and Don’ts to keep in mind to increase the odds of your return to the mats:

Dos

C o n s u lt w i t h Yo ur Prof essors an d Coach es F irst Your instructors can often tell if your reasons are legitimate or superficial. Maybe what you need is a little motivation or perspective and not actually time off to heal. Many beginners think they can sort out their mental and physical struggles on their own, but the reality is even advanced students need insights that only coaches can provide. You are not alone in wanting to take a break. Your instructors have been there too, I guarantee it. Speak with them before disappearing for a few days or weeks.

Stay Engaged in Jiu-jitsu If you decide to take some time off, empower yourself by realizing that the choice is yours.

You do need to stay engaged and involved in jiu-jitsu. I have had students take a few weeks off but still attend classes choosing to observe from the sidelines. This is crucial because it keeps you involved in the practice whether you physically participate or not.

Disappearing completely from jiu-jitsu creates a much larger psychological barrier than one imagines because they have disengaged themselves from the practice and the community.

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ask a black belt W

hile training at my academy, a training partner (both of us are three stripe white belts) attempted a footlock on me, and I immediately tapped and informed him that footlocks weren’t allowed. He seemed a little confused by the notion and asked the Professor if we were allowed to apply footlocks in training, in which he replied, “Yes, footlocks are allowed in training”. From my understanding, and many other people’s opinion on the matter, they are very dangerous. Did I sign myself up to an academy of psychotics?

RUN!!! RUN FOR YOUR LIFE! Oh wait… considering that you may have a broken foot from a day of training, you may not be in a position to run, so, you might as well learn this here footlock game.

In all seriousness, footlocks have long been regarded as this hyper dangerous realm of grappling that may or may not be well deserved, but really aren’t any more dangerous than jumping guard (which can be a very dangerous move in its own right). As with any submission hold or physical activity for that matter, there is always the chance that an injury can and will occur. However, it’s important to note that if you intend on competing, all footlocks/leglocks, other than a straight ankle lock for white belts (and some of the higher belts as well), are prohibited in IBJJF and many other rule sets.

Also keep in mind that academies do have varying opinions and approaches on this matter and that it is always a good idea to inquire with the lead instructor before attempting to slap on the latest leg attack you witnessed on Danaher’s new leg locking video series. I tend to believe the utmost importance is the vigilance of the instructor to properly teach the proper applications of the move and the areas that a practitioner may be at the highest risk. The bottom line, embrace leg attacks of all flavors so that you may avoid injury and enjoy a more diverse set of attacks yourself.

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My nine-year-old son is routinely being asked to compete either up a weight or age bracket at the tournaments in my area. This doesn’t seem to be the case whenever he signs up for the larger tournaments. My anxiety skyrockets in these moments. How should I manage this?

This is a tricky one indeed, and like the art of jiu-jitsu itself, there is no one solid answer. As a parent, we cannot help but feel the butterflies swirl, especially when we see what may seem to be a physical mismatch. I will always lead with safety. That being said, I feel that moments like these are incredible stages that will allow your child to learn about working through tough and, what can be seen as, unfair situations and facing these challenges head on, face to face. Exposing your child to these opportunities with enthusiastic guidance will reap a far greater reward in your child’s growth, and their ability to handle life’s situations will far outweigh any regional competition medal. With dedication to this type of approach and methodology, believe me when I say that those medals will be sure to follow along with so much more.

I have a friend who I feel can benefit from jiu-jitsu on so many levels.

However, they are very hesitant to commit to trying it, stating that they can’t see how they can benefit. What’s the best way to eventually get them on the mat?

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I assume that you are already heavily involved in a relation with “The Gentle Art” and can effortlessly realize the benefits (I mean, you are writing us on how to bring your friend into this fine community).

But to get someone else to the point of jumping on the mats? There are no simple answers. We humans are a complex species. Being that person’s friend, I’m sure you have an idea on what makes them tick. That’s the beautiful thing about jiu-jitsu. It’s so dynamic and fluid that it can be as malleable to whatever one’s interests and values may lay. One way that I have found to pique general interest and elevate the curiosity to go further into jiu-jitsu discovery

is to present jiu-jitsu as a method of critical thinking and problem solving by taking an everyday issue and verbalizing it through a jiu-jitsu mindset of resolution. Then I perform a simple stand-up demonstration of jiu-jitsu principles with something like

a wrist grab escape which turns into an exercise of the “what if” game. From here, the conversation has begun and is fueled by their very own curiosity. Good luck with that one and let us know how it turns out.

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the life

How to Keep Challenging Yourself When You’re the Baddest Dude on the Mats

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WORDS: JAMES VAFIADES

A FEW MONTHS AGO, I GOT MY PURPLE BELT. I’M NO NICKY RYAN, BUT I TRAIN FIVE OR SIX NIGHTS A WEEK, I’VE COMPETED SIX TIMES IN TWO YEARS AS A BLUE BELT, I’M 25 YEARS OLD, AND I LIFT WEIGHTS TWICE A WEEK TO GET STRONGER, SO I HAVE A LEG UP ON A LOT OF MY OLDER OR LESS DEDICATED TRAINING PARTNERS. Don’t get me wrong, there are still plenty other purple, brown, and black belts who effortlessly stomp me. But, it’s the snowy holiday season here in Boston, so open mats aren’t quite as well-attended as they are in nicer weather, and sometimes those guys can’t make it to

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the gym. That’s why, on some nights when not too many people show up, I’m the guy with the target on my back.

This is weird for me; like most people, I spent the first few years of my jiu-jitsu journey on the wrong end of constant punishment, mostly feeling a mixture of confusion and determination to improve and enjoying the few small victories that came my way. Then suddenly, on a snowy December Sunday, I looked up and across the mat, there’s one brown belt who’s not training, me, and a bunch of white and blue belts.

Build Up Your Partners’ Confidence When it’s time to pick a partner and roll, some of them avoid eye contact, and I feel that same mixture of confusion and determination to improve. Maybe these guys are thinking that I’m going to annihilate them, avoiding what they anticipate will be nothing but a merciless beating.

Or maybe they’re thinking what I used to think when I’d see one of our top competitors: “that guy doesn’t want to roll with me. He doesn’t get any benefit from it because I’m not good enough.”

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Your newer partners’ apprehension is the first challenge to overcome when you’re the scariest guy at jiu-jitsu, and it starts way before sparring. Be friendly in the locker room, learn everyone’s name, and try to make small talk even with your newer teammates. My go-to talking points are public transportation, weather, and the latest sport-jiu-jitsu or UFC drama - just about everyone at jiu-jitsu has something to say on those subjects. The point is to be a cool person first and a martial artist second. When it’s time to drill moves, offer to partner up with lower belts instead of letting them come to you. Be patient as they work their way through new transitions. When they get confused and ask for help, try to be as eager to help them as they are to learn.

Finally, drilling will end and rolling will begin. Remember, even before you slap hands, you are battling a learned helplessness that makes lower belts feel they have nothing to offer you. This must be constantly fought against with smiles and clear excitement to be rolling. I’ve heard people say that they “get nothing” out of a roll with a less-skilled jiujiteiro,

and it annoys me to no end. That’s like saying “we only have 40 pounds, so I can’t work out.” OK, maybe you can’t get much out of deadlifting 40 pounds, but if you get creative, you can find that, for example, pistol squatting 40 pounds is extremely difficult. The same is true when it comes to rolling with lower belts. You might be correct that your go-to takedown to guard pass to armbar transition that won

you a gold medal at three competitions isn’t going to develop very much, even if you do it six times in five minutes to that three-month white belt. However, chances are very high that at least one aspect of your game is not as good, whether it’s your arm triangles, your back escapes, your De La Riva sweeps, or any other part of the game, and this is what you need to use against a less-skilled opponent.

Avoid Your Tried-and-True Techniques and Focus on New Ones This first method of training with partners below your level relies on knowing yourself well. Consider auditing the positions and moves that you usually rely on, and look for holes that could be patched by a new transition or sweep. Your first job when rolling with that new white belt is to find a way to get to the position you want to work on, whether it’s starting in a given position or simply letting your opponent get there on their own. From there, you should focus on how many times you’re able to attempt and succeed the move that you’re focusing on, ignoring points or submissions if possible. Once you become good enough that the move is easy at your full strength, start trying to use less and less strength so that it’s almost effortless. If you’re still hitting the move over and over, then it’s time to tell your partner it’s coming.

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t h e

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For example, this past month for me has been “Darce-cember,” so I’ve been really working on my Darces, guillotines, and anacondas. If I’ve hit one or two Darces on my opponent, then I let them in on my month’s objective. Once they know it’s coming, they become exponentially more difficult to catch with any front choke, so my Darces must become that much better in order to succeed.

The mirror image to the method above is to make certain positions or moves “off-limits” for yourself during a given roll. This might entail taking your favorite

b a d d e s t

d u d e

o n

t h e

submissions off the table, or it could mean avoiding your well-developed “A-game” guards in favor of a new guard you are still developing. However, it can also be extreme as sticking one or even both of your arms into your belt and trying to keep your head above water while at a limb disadvantage.

A third great way to avoid your best techniques is to start with your training partner in a dominant position, so they have more power to dictate the course of the roll. The obvious example is to give them the full mount, your back, or

Beat Yourself Up First

Another excellent way to handicap yourself is to do an extremely difficult workout prior to sparring. Heavy weightlifting and tabata intervals are my personal favorites, since doing them correctly leaves me with nothing but technique against my sparring partners’ aggression. Training with a

depleted gas tank will also pay big dividends in tournament or round-robin competitions where you must win multiple matches in spite of exhaustion.

This becomes dramatically easier if you are already used to training while already tired.

If you can’t manage a full workout before a jiu-jitsu training session, you can help your partners train your endurance by requesting a “shark tank,” where one person stays on the mat while fresh training partners periodically rotate in. No matter who is at the gym, the victim of a shark tank is always exhausted by the time the fifth or sixth well-rested opponent steps onto the mats. A similar but more-inclusive option is a game of “king of the mat,” where everyone forms a line while two people face off. Any initial situation and win conditions can be declared; for example, the king starts on the bottom of an open guard situation and must sweep or submit his or her opponent to remain the king. Whoever wins stays on the mat to face the next person in line, growing more and more tired until eventually a fresh opponent defeats him or her.

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m a t

side control, but you can dial that back as much as your skill gap necessitates.

For example, with many of my training partners, I will give them a few seconds at the start of the roll to get whatever grips they want before I proceed. This forces me to think critically about how their grips impede me and how to either break or work around them. All these games will force you to think outside the box of your current go-to moves, so you branch out, take chances, make mistakes, and become better.

With Great Power Comes Great Responsibility

The whole way through, you should be extra careful of your partner’s safety. If a spazzy white belt injures someone, it’s no big deal, but if you’re even a blue belt, then you should probably know better. If you have a submission and they aren’t tapping, let it go. Remember, you’re fighting a campaign against a lower-belt with apprehension to roll with you, and cranking their neck or snapping off one of their ankles is not going to take you closer to victory on that front. The whole point of this is to get that new white belt to keep showing up and training. If you stay in the game long enough, chances are good that one day you’ll find he or she will be the one using these tips against you.

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Technique

M A H A M E D A LY

ON THE RISE

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Raw Data Powered by BJJ Heros Full Name: Mahamed Aly Santos da Silva

Nickname: n/a

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Lineage: Mitsuyo Maeda > Carlos WORDS AND PHOTOS: MIKE VELEZ

I’D SAY YOU HAVE SOME BIG SHOES TO FILL SHOULD YOU GET INTO ANY TYPE OF COMBAT SPORT WHEN YOU’RE NAMED AFTER THE GREATEST BOXER OF ALL TIME. THAT’S THE CASE FOR MAHAMED ALY. And after winning his first Black Belt World Championship at the age of 24, he could quite possibly fill those shoes and then some. Mahamed was born in Rio de Janeiro, Brazil. His father named Mahamed after Mahamed Ali. Mahamed had it rough growing up. When he was nine years old, his father was murdered. As a teenager, he took up an interest in MMA and kickboxing. After getting submitted quickly during training to a triangle choke, he figured he needed more jiu-jitsu in his training if he was to be an MMA fighter. Mahamed started training jiu-jitsu with Eduardo “Brigadeiro” Venancio where he earned his blue belt. With his sights set on being an MMA champion, he joined Team Nogueira and moved to its fighter’s house where he could completely focus on training. At the time Mahamed was a big 17 year old and chomping at the bit to get in the ring. Because of his age, his coaches held him out of MMA competition, so instead, Mahamed entered a jiu-jitsu tournament and won easily. This lit a fire under Mahamed to pursue jiu-jitsu. While competing at the 2013 Abu Dhabi World Pro and IBJJF World Championship, Mahamed met Lloyd Irvin. Irvin has an impressive ability to spot and develop talent and offered Mahamed the opportunity to come train with his team back in the States. Mahamed wasn’t ready to make that type of commitment but would take the offer a year later after spending time with his friend Erberth Santos at the Irvin’s 2014 Worlds camp (he won the Worlds at purple). Prior to making the switch, Mahamed was awarded his brown belt by his coach back in Brazil, Everaldo Penco. With his brown belt and under Irvin’s coaching, Mahamed went on a tear at brown belt winning everything in sight including the IBJJF European, Pan Am, No-Gi Pan Am, and Gi World Championships.

At the end of the 2015 competition season he was awarded his black belt by Lloyd Irvin.

Mahamed has grown to become a well liked and respected figure among the top jiu-jitsu competitors. His friendly demeanor and strong will is undeniable. At this year’s IBJJF World Championships, he took the Super Heavy World Title by reaching the final after a hard fought win over Nicholas Meregali. In the final, Mahamed took the win after Leandro Lo was unable to continue due to an shoulder injury after a takedown attempt by Mahamed.

Mahamed went into the match suffering from a severe ankle sprain from the match earlier. Even though the match failed to go the distance, the title was well-earned and there’s no doubt in anyone’s mind that this will be just the first of more titles ahead.

Gracie > Helio Gracie > Rickson Gracie > Jorge Pereira > Leo Dalla > Lloyd Irvin > Mahamed Aly

Main Achievements: ❖❖ IBJJF European Open Champion (2017) ❖❖ IBJJF World Champion (2018) ❖❖ IBJJF European No-Gi Open Champion (2017**) ❖❖ IBJJF World No-Gi Championship 2nd Place (2015) ❖❖ IBJJF Pan American Championship 2nd Place (2018) ❖❖ IBJJF World Championship 3rd place (2017) ❖❖ IBJJF World No-Gi Championship 3rd place (2015*) ❖❖ IBJJF Pan American Championship 3rd Place (2017)

Main Achievements (Colore d B e lts : ❖❖ IBJJF World Champion (2015** brown, 2014 purple) ❖❖ IBJJF European Open Champion (2015** brown) ❖❖ IBJJF Pan American No-Gi Champion (2014 brown) ❖❖ IBJJF American Nationals Champion (2015 brown) ❖❖ IBJJF New York Pro Champion (2014* brown) ❖❖ UAEJJF Abu Dhabi World Pro Runner-up (2014* brown) ❖❖ IBJJF World Championship 3rd place (2013 purple) ❖❖ IBJJF World No-Gi Championship 3rd place (2014 brown) ❖❖ IBJJF American Nationals Championship 2nd place (2015* brown) * ABSOLUTE ** WEIGHT AND ABSOLUTE

FAVORITE POSITION/TECHNIQUE: Helicopter Sweep WEIGHT DIVISION: Super Heavyweight (+100kg/221lbs) TEAM/ASSOCIATION: Team Lloyd Irvin

While Mahamed was out in California for the 2018 Worlds, we managed to get some time in with Mahamed for him to show us some of his favorite techniques with his friend and fellow world class competitor, Tim Spriggs.

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STANDING PASS COUNTER WRISTLOCK

Oftentimes, Mahamed’s competitors will figure their greatest chance of opening and passing his Closed Guard is to do it while standing. When this is the case, Mahamed is ready with this surprising counter.

Step 1 Tim is in Mahamed’s Closed Guard. Mahamed has a four-finger grip of Tim’s sleeves at the cuffs.

Step 2 To open the guard ,Tim begins to stand up, and Mahamed opens his guard and brings his right leg up and over Tim’s left arm and through the arm for a lasso. Mahamad isn’t happy until he’s got his right foot under Tim’s left armpit.

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Tune in next time for techniques from Tim Spriggs!

Step 3 With the foot under the armpit, Mahamed has some leverage on Tim; he can pull Tim in, in which case Tim’s natural reaction would be to pull back.

Nobody likes being in this position, so a vast majority of the time the opponent will drop down and look to break this gip of their left hand. This is typically done by circling that left hand around and under the leg. This weakens the grip and makes it easier to break for the opponent, in this case, Tim.

Step 4 Knowing what he knows from years of experience, Mahamed pulls Tim in with his right leg and the grip. Tim senses an opportunity to break that grip by circling his hand under the leg.

Step 5 It’s at that moment Mahamed recommits to his grip of the sleeve, rotates his body to his left by crunching his abs a little bit, and grips the top of Tim’s left hand with his right.

Step 6 The moment he has the grip of the hand, Mahamed pulls back on this grip of the sleeve and smashes Tim’s hand down for the wristlock.

This is a technique predicated on surprise.

You must be quick in your execution. When training with partners, exercise caution with all wristlocks, they can come on quick and some people think they can escape without injury.

When done correctly, this one is a killer!

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STANDING GUARD SWEEP TO SIDE CONTROL

This technique is a variation off the standing pass depending on what your opponent gives you. Along with the sweep, there’s an opportunity to finish the wristlock.

Step 1

Step 2

Tim has stood up in Mahamed’s Closed Guard, and Mahamed has secured his grips just like the previous technique.

Mahamed brings his right leg over the arm and shoots that foot between Tim’s legs.

Step 3 Tim’s thinking about a pass to his right and as he lowers his levels. Mahamed shoots his right leg through under Tim’s right thigh so that the top Mahamed’s foot is against Tim’s thigh.

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Step 4 Now Mahamed plants his left foot on the mat to help him bring his hips over from his right side to his left. Because of the grips, Tim has no base on his left side.

Step 5 Mahamed continues the movement and straightens his right leg to help the sweep along.

Step 6 At this point Mahamed has an opportunity to finish with another wristlock on the left hand, but in this case, he decides to finish the sweep. He brings Tim’s right arm up behind his head to help keep Tim from blocking.

Step 7 Mahamed switches his hips to get to his knees and to secure Side Control.

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STANDING GUARD SWEEP WITH DLR HOOK

Mahamed chooses this option when Tim is using his knee to block Mahamed’s leg from getting through.

Step 1 Similar to the previous technique, only this time Tim’s using his knee to block and isn’t allowing Mahamed to get his leg across like before.

Step 2 But there is room for Mahamed to bring his right leg up and over Tim’s arm and through to get a De La Riva hook under Tim’s left thigh. This technique requires a lot of practice and flexibility, so drill it.

Step 3

Step 4

Since Tim’s left side is trapped and unable to base out ,he’s going to lean to his right to avoid the sweep.

Mahamed brings his left foot to Tim’s bicep to get a Spider Guard control of Tim’s right arm.

As Tim tries to pressure into Mahamad, he kicks up with his left foot, keeping control of the sleeve, to get Tim up and off balance.

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“Down Goes Spriggs!”

Step 5 Mahamed extends his right leg to help Tim over and to the mat, all while maintaining his grips.

Step 6 Quickly, Mahamed wants to advance before Tim can get up. Mahamed sits up, brings his left arm over and around Tim’s left leg, and transfers the grip of Tim’s left sleeve from his right hand to his left hand.

Step 7

Step 8

Now Mahamed can use his right hand to base and get up.

When he does this, he likes to get control of Tim’s hips first by getting his left leg under Tim’s left leg. This allows Mahamed to keep Tim from recovering a guard before Mahamed can stabilize the position.

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the life

JIU-JITSU

PODCASTS WORDS: JIM LAWSON

LOOKING BACK AT THE PAST TWENTY YEARS, IT’S VERY EASY TO SEE HOW THE TECHNOLOGICAL LANDSCAPE HAS CHANGED MANY THINGS. ONE AREA THAT MAY HAVE MADE THE GREATEST TECHNOLOGICAL LEAP IN THE LAST TWO DECADES WOULD BE THE WAY WE CONSUME EDUCATION AND ENTERTAINMENT. I would like to take some time to address podcasts in particular. Depending on the historical source regarding podcasts, one general description of the term “podcast” is a loose combination of the acronym “P.O.D.” which stands for “Programming On Demand” with the word “cast” being derived from the word “broadcast”, referencing the mode of distribution.

Although podcasts have been present on a broad level for a good part since the new millennium, they have become a major source of media consumption within the past decade, and in some instances, completely replaced terrestrial (traditional) radio in people’s day to day lifestyle. Being a huge fan of various podcasts, ranging from topics of world, American and military history, to comedy, music, business, and of course jiu-jitsu. I know there is a long list of very good podcasts out there. But because I don’t have that much room to write all of the podcasts I enjoy following myself, I’ve included a short list of some of the jiu-jitsu based/ inspired podcasts that I find myself enjoying from time to time.

Inside BJJ

Based out of the 209, Stockton’s own Tim and Matt Freeman, along with Ernest Mello, offer their contrasting personalities to create a podcast that offers a rollercoaster of a good time while at the same time pulling in some of the biggest names in the culture from the past, present, and even upcoming talents. They also sprinkle some MMA personalities into the mix, and it is overall a very fun podcast. It’s not unusual to catch them at many live events interacting with their featured guest right there on location. I highly recommend this podcast.

You can find them on iTunes.

They also offer a premium access to some of their episodes if you really want to go deep.

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Grappling Central

Although this one may be one of the more recently spawned podcasts, Grappling Central podcast, hosted

by Ryan Ford, has been gaining momentum fast. One of the reason’s could be the weekly schedule Ryan maintains along with the quality of guests and Ryan’s depth of knowledge of his guests. Ryan does his homework with the questions he prepares, and it shows in the way of very informed discussion. Another reason for The Grappling Central Podcast can be attributed to its clean and professional vibe in their look. Partnering up with his wife Karen Silva-Ford, who is obviously a very talented graphic designer, the two of them form a formative team in the landscape of podcasting. A side note of interest is that they also offer videos and video seminars directly from their site. You can connect with The Grappling Central Podcast by checking out their website grapplingcentral.com.

Verbal Tap Cast Okay, now if you’re into jiu-jitsu and love to share a laugh or two, then don’t hesitate to stop reading this right now and visit the website: verbaltapcast.com. Raf Esparza and Kevin Phillips bring to this podcast the element of being professional comedians with Raf having served as a writer for the Tonight Show at one point in time. With all of the shenanigans that ensue on this podcast, it’s easy to forget in between the laughs that these guys actually know what they’re talking and follow this sport intensely in the world of jiu-jitsu and MMA. It’s not uncommon to spot Raf in the stands of some of the most prolific jiu-jitsu events, hunkered down with snacks, binoculars, and notebook, taking notes, or actually backstage, giving on location interviews with some of the athletes. Their antics aren’t just limited to their podcast either. Their social media presence is strong.

With their off the wall skits and sharply witted memes, these guys are sure to have you laughing hard enough to secure the tap.

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BJJBrick Podcast

Who ever said that Wichita, Kansas, doesn’t have jiu-jitsu? Really? Who has ever said that? I’ve personally never heard that sentiment uttered. Not once. I just felt it was a good lead in to mention The BJJ Brick Podcast. This is a great one to tune into and follow. They have a unique format that extends beyond the audio portion by also hosting a pretty robust blog that covers some very interesting topics that create an overall effort to helping you improve your jiu-jitsu. There’s a lot of good info to be found, such as a post breaking down how to create an environment for success, to reviewing books, and interviewing doctors on the podcast.

It’s jiu-jitsu’s version of a Tony Robbins self-help resource.

Instead of following one format of just interviews, longtime training partners Byron Jabara and Gary Hull just “want to help you along your BJJ journey”. bjjbrick.com

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The Jiu Jitsu Brotherhood Podcast Our leader, Mike Velez, was recently on the Jiu Jitsu Brotherhood Podcast, but don’t let that deter you from listening, it’s actually quite good. Hosted by Roger Gracie Black Belt Nicolas Gregoriades, the show delves into jiu-jitsu and life philosophy, health, conditioning, training, and all aspects of the jiu-jitsu lifestyle. Each episode features an interview with an accomplished grappler or someone interesting. Past guests have included Roger Gracie, Roy Dean, Kit Dale, Fernando Yamasaki, David Aguzzi, and others.

Honorable Mentions Jocko Podcast

Powered by bestselling author (Extreme Ownership) and retired Navy SEAL Commander Jocko Willink, this podcast is near and dear to my heart because of the immense military connection and structure of the format. Also, although he’s not heard of all that much, the co-host and producer of the podcast Echo Charles is a sharp and intriguing personality who meshes very well with Jocko, and they have a unique blend of style, subject matter, and delivery unlike anyone else in the podcast world. Oh… and they BOTH are avid jiujitsu practitioners who train regularly with the likes of Dean Lister and Jeff Glover and frequently talk about the benefits of jiu-jitsu on their podcast. Tune into them and “Get after it”. jockopodcast.com/

The Joe Rogan Experience

This podcast has to be considered one of the most, if not the most, diverse podcast out there. It is a reflection of Joe Rogan himself, who seems to dabble with an incredible amount of awareness of a broad spectrum of subjects and personalities.

But his interest runs deep with jiu-jitsu. This is pretty obvious when you consider that he is not only the legendary color commentator for the UFC, but he is also a black belt under Eddie Bravo and lights up anytime you hear him talk about the Gentle Art. You can find him at: joerogan.net

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Hands and Daylight Podcast

Pete Roberts is a jiu-jitsu black belt and one of the founders of Origin Maine. Pete often talks about the difficulties and challenges he and his team have faced in their journey to bring manufacturing back to America. This podcast is routinely at the top of the Business charts, but is more than just business, there’s a heavy dose of life lessons along with a fair amount of jiu-jitsu mixed in for good measure. originmaine.com/hands-and-daylight-podcast/

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Technique

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ON MOUNTED KNEE PAIN SERVED WITH A SMILE

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WORDS & PHOTOS: JIM LAWSON

ONE CONSISTENT THING THAT IS TO BE LOVED ABOUT THE JIU-JITSU COMMUNITY IS THE OVERALL CAMARADERIE AND KINDNESS THROUGHOUT IT. HANDSHAKES AND HUGS, ALONG WITH GRATUITOUS AMOUNTS OF KNUCKLE BUMPS, ARE NOT ONLY COMMONPLACE TO EVERY ACADEMY THAT I’VE EVER BEEN TO, BUT ARE PRETTY MUCH A STANDARD PRACTICE THAT TENDS TO HAVE ALL WHO HAVE PRACTICED THE ART BLEEDING THAT PRACTICE INTO EVERYDAY LIFE AWAY FROM THE MATS AS WELL. I, for one, can easily pull up a story of a routine grocery store visit that goes something like this: Me: Excuse me, brother, could you tell me where I can find the chimichurri sauce?

Worker: Sure, if we have any, they would be located in Aisle 9.

Me: Oh man, thank you! (Followed by a smile and enthusiastic knuckle bump to the kind worker).

My take of so much friendliness is the organic culture of jiu-jitsu itself. The constant practice of the physical and mental stress of a jiu-jitsu workout and spar session allows a practitioner to discover things about themselves that they may not necessarily discover through rote behavior of staying within the confines of comfort. Jiu-jitsu can and, at some points, will be uncomfortable. Your ability to grow through those moments of discomfort spurs a growth that tends to put practitioners in a position to be in a more genuine sense of peace in those everyday activities.

Enter Keith Owen. In my years of jiu-jitsu, I, like I’m sure many of you, have experienced and come across many fine and friendly people in the jiu-jitsu community. In my short experience with Keith (Fresh off of his 49th birthday, but I swear he doesn’t look a day over 48. How does he do it?), he is truly among the upper class of “friendly-ism”. I’ve had the chance to watch his videos throughout my journey and can even see through his videos that Keith is one friendly guy. Once he’s in the room, you can just feel his energy and vibe and enjoy the time spent with him. Now there can be many reasons for this, but one good assumption is that a good portion of his friendly attitude could come from his years of experience in various martial arts. Keith also holds black belts in two other martial arts styles and has worked in law enforcement as a sheriff’s deputy and as a firearm instructor. In short, with a man who is truly well versed to inflict as much pain and destruction to a human body as Keith, there’s hardly ever a reason to not be friendly to people.

But in all seriousness, if you ever have the chance to attend one of Keith’s seminars or train with him, see for yourself (Shameless Plug Alert: You can even check out some of his videos from another feature we did with him on iRoll.tv). You’ll be hard pressed to find a person as friendly as him when learning this here Gentle Art. Bom treino!

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SIDE MOUNT TO KNEE MOUNT TRANSITION

A key item whenever transitioning to a new position is the setup. Many times (especially if you’ve spent plenty of time on the mats) the setups can be the telegraph that signals the intention of what your opponent is trying to do. Keith shows us a less than conventional setup to the Knee on Belly that will set up some nice opportunities.

Step 1 Starting from side control, Keith adjusts to the kasa katami position by turning his hips to face towards Mike’s head while maintaining his underhook with his right arm and control of Mike’s right arm with his left.

Step 2 From here, Keith makes sure that his butt isn’t resting on the mat by bringing his knees together and placing the tip of his left knee into the crook of his left knee and keeping them connected and driving in to Mike using his feet. This will control Mike’s ability to slip his elbow out.

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Mike gained about 230 lbs for this photoshoot.

Step 3

Step 4

Now Keith will transfer the grip of his left hand to grab the cuff of Mike’s right sleeve and relinquish his right underhook to post it wide to Mike’s left side.

Using his posts, Keith will elevate his hips and slide his left foot low across Mike’s belly. This will allow Keith to hook his foot on to the outside of Mike’s right thigh.

Step 5 With his left hand, Keith establishes a cross collar grip deep on Mike’s right collar while keeping Mike’s right arm stretched out. If Mike does pull his arm down, Keith will stop Mike from pulling all the way down by keeping his forearm horizontal and placing the topside crook of his right wrist to the top of this own thigh to create a wedge which will help him maintain secure control and establish the Knee Mount.

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KNEE MOUNT TO ARMBAR Step 1 Starting from the Knee on Belly with the grips as stated in the previous technique, Keith will relinquish the collar grip with his right hand and post it on the mat wide to his right side.

Step 2

Step 3

Keith will now lean heavily on his right hand post and slide his right knee across Mike’s chest, bringing the crook of his right foot to lock underneath Mike’s right armpit.

With his left foot, Keith steps over Mike’s head keeping his heel tight to the side of MIke’s neck.

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What’s up Brah!

Step 4 Keith now slides down towards the side of Mike’s trapped arm and establishes what Keith calls “the bro hold”.

Step 5 From here, Keith will raise his hips and finish with the armbar, making sure to pull in the direction of Mike’s pinky.

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KNEE MOUNT TO CROSS CHOKE Step 1 Starting from the Knee on Belly as stated in the previous techniques, Keith will drop his right elbow onto Mike’s chest.

Step 2 As Mike attempts to counter the mount by hipping out and turning towards Keith. Keith will use his left hand to intercept high on Mike’s left shoulder to establish a palm down cross grip, making sure to keep his wrist tight to the side of Mike’s neck.

Step 3 From here, Keith will slightly stand and pull Mike towards him, driving his left elbow down to secure the strangle and the tap.

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KNEE MOUNT TO FAR SIDE ARMBAR Step 1 Starting from the Knee on Belly, Mike will begin to attempt to shrimp out by pushing on Keith’s right knee.

Step 2

Step 3

As Mike pushes on Keith’s knee, it will create an opening between Mike’s elbow and torso for Keith to reach and grab under Mike’s left arm, pulling it up to lift his left shoulder off of the mat.

Keith will now lean forward and plant his left hand the mat.

Step 4 Using his posted hand and foot, Keith elevates his hips and the grip on Mike’s left shoulder as a leverage point to pull his left knee across Mike and rotating until his left knee winds up against Mike’s torso beneath his left arm.

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Jim could be heard cheering on keith during the photoshoot, not sure what that’s all about.

Step 5 Keith will now establish his “bro hold” (as explained in the Knee Mount to Armbar technique) and complete the armbar.

KNEE ON BELLY MOUNT TO FULL MOUNT TRANSITION

This is another option to counter when your opponent initiates a hip escape by pushing the Knee on Belly and you’re unable to plant your hand in the opening between Mike’s arm and body as described in the previous technique.

Step 1 Starting from the knee on belly mount, Mike initiates his hip escape by pushing on Keith’s knee.

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Seeing that he can’t post his hand under Mike’s elbow as described in the previous technique, Keith will relinquish his collar grip to post his right hand on the mat.

Keith now drives his right knee downward towards the mat and rotates his hips towards his left side, using his right knee on the mat as a fulcrum to bring his right ankle on to the mat, establishing a full mounted position.

Step 4 If Keith is having difficulty establishing his grapevine hooks into Mike’s legs, he can grab inside the knee of his opponent and pull it towards his opponent’s head. This will create an opening for Keith to either insert grapevine hooks or “prayer feet”.

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KNEE MOUNT TO KNEEBAR

Step 1 Starting from the Knee on Belly Mount, Keith also has the option of attacking Mike’s legs from this position and initiates this attack by planting both hands on the mat towards his left side.

Step 2 Keith now drops the weight of his hips on top of Mike’s belly by lifting his left leg in the air and swinging it back to Mike’s left side, leaving Keith facing backward in the Mount position.

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We might have run out of grey ink between these two.

Step 3 Grabbing both of Mike’s legs underneath his knees, Keith slides to the mat against Mike’s left hip.

Step 4 Keith will now lay back and triangle his legs, keeping tight pressure against Mike’s legs with his knees.

Step 5 Grabbing the back of Mike’s left ankle, Keith will secure Mike’s leg into his chest by transferring his grip to a rear naked choke grip and will elevate his hips and take much pleasure in securing the kneebar on Mike.

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The Life

JIU-JITSU STRATEGIES FOR YOUR BODY TYPE WORDS: RICARDO CASTANEDA

People come in a variety of shapes and sizes. Our genetics, the attributes we have inherited from our parents, largely dictate many of the traits, skills, and idiosyncrasies we will develop.

Despite our lifestyles and other environmental factors, we cannot change our genetic makeup. Therefore, no matter what we engage in on a daily basis, our genetic code will forever be our genetic code, and we will have to play the cards we are dealt.

In other words, short people will always be short, tall people will always be tall, and some people will have a harder time gaining or losing weight than others despite how hard they train.

Running, lifting weights, eating, and sleeping well can help us all get stronger, faster, and more athletically capable, but very few people are capable of becoming the next Usain Bolt or Michael Jordan. Training hard everyday may improve your skills in jiu-jitsu, but no amount of mat time will make the average person the next Marcelo Garcia.

As unfortunate as it seems that we are not in charge of who our parents are, that is just the way things go. We are all born with a propensity for certain skill-sets or other physical qualities that render us better or worse in certain areas, including in jiu-jitsu.

What are Body Types?

In the 1940s, a psychologist named Robert Sheldon attempted to classify body types into three groups: the ectomorph, endomorph and mesomorph. The idea comes from the stages of embryonic development (endoderm: development of the digestive tract, ectoderm: development of the skin and nervous system, and mesoderm: the development of muscle and heart). These body types are described below:

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Our body type is one of those factors that is beyond our control, though we can adapt. If, for example, you are tall and lanky, a sport like basketball may be better suited for you than rugby. If you are more muscular, yet not as long in limbs and love running, sprinting short distances may work better than running long distances. Thus our body types can determine the sports we may be good and not so good at. Luckily, each body type can be adapted to all work well for jiu-jitsu.

Ectomorph: This body type is typically described as “lean and lanky�. For the ectomorph, putting on muscle or fat is difficult.

Ectomorphs tend to look more fragile as they are not physically robust. Longer limbs also characterize the ectomorph.

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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

Matt Baker TRUJITSU founder

LEARN A STYLE OF JIU-JITSU YOU CAN TRAIN FOR LIFE.

TRUJITSU Rule #17: Control your opponent’s torso before attacking their arms or legs.

Now learn TRUJITSU concepts at these academies...

Bakersfield CA

Ridgecrest CA

Zachary LA

Delano CA

Bakersfield CA

Opelousas LA

San Diego CA T H E T R U J I T S U R E VO LU T I O N .C O M

@Trujitsu

@Trujitsu

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@Trujitsurevolution

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BJJ TOUR

AMERICAN CUP 2018 WORDS: STAFF | PHOTOS: SEBASTIAN VILLA

INDEPENDENCE HIGH SCHOOL IN SAN JOSE PLAYED HOST TO THE 2018 AMERICAN CUP OVER TWO DAYS IN LATE APRIL. THE EVENT DREW A SIZABLE CROWD FROM ALL OVER CALIFORNIA AND NEVADA. As with any BJJ Tour event, there is a special emphasis on taking home the team titles. Cash prizes are awarded to the top ranking schools. This year, in the Kids Team Rankings, it was Checkmat on top followed by Coalition 95 and Soul Fighters. In the battle for the combined Juvenile/Adult/Masters trophies, the crown went to Coalition 95 followed by NorCal Brothers and Ralph Gracie. Check out the action. bjjtour.com

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BJJ TOUR

ALL STAR 2018 WORDS: STAFF | PHOTOS: AJA MCCOY

ONCE AGAIN, SOME OF THE TOP COMPETITORS FROM NORTHERN CALIFORNIA SHOWED UP TO DO BATTLE AT INDEPENDENCE HIGH SCHOOL IN SAN JOSE, CALIFORNIA. THEY WERE ON HAND FOR THE BJJ TOUR ALL STAR. Like other BJJ Tour events, this one pays out cash prizes for schools who bring home the most wins.

For this year’s All Star, it was Coalition 95 with first in the Kids Division followed closely by NorCal Brothers and Checkmat in third. A strong showing by Coalition 95 was rewarded with first place again in the Juvenile/Adult/Masters combined division followed by Ares BJJ and NorCal Brothers.

The next stop for the BJJ Tour is the BJJ Tour California event September 29th in Livermore, CA. This will be the first BJJ Tour event to host both gi and no-gi competitors.

Be sure not to miss it. bjjtour.com

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BARBELL COMPLEXES FOR JIU-JITSU WORDS: WILL SAFFORD

THE VALUE OF THE BARBELL FOR BUILDING STRENGTH AND POWER HAS LONG BEEN KNOWN, AND MANY OF US USE THEM FOR THOSE BIGBANG EXERCISES LIKE SQUATS, DEADLIFTS, PRESSES, AND PULLS. LESSER KNOWN, HOWEVER, IS THE POWER OF BARBELL COMPLEXES FOR A VARIETY OF ATHLETIC GOALS, INCLUDING STRENGTH ENDURANCE, MUSCLEBUILDING, FAT-BURNING, AND MENTAL TOUGHNESS.

Benefits Of Barbell Complexes A barbell complex simply means adding multiple barbell movements together into a chain of exercises without putting the bar down.

There are many ways to structure a complex, but the result is usually the same: an intense cardio blast that not only taxes your heart and lungs but also targets multiple muscle groups, energy systems, and most certainly your grit.

That’s why barbell complexes are almost the perfect answer for the jiu-jitsu player. All of these qualities are extremely important on the mat, and developing them this way will not only give you an edge on your opponents but will help you save time in the gym.

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Don’t Let Your Competition See This!

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success

Powered By:

JUAN “ANDY” GONZALEZ

IT TOOK A FEW YEARS TO DEVELOP, BUT AFTER RETURNING TO CIVILIAN LIFE AFTER FOUR DEPLOYMENTS IN IRAQ, JUAN “ANDY” GONZALEZ FOUND HIMSELF IN ONE LAST BATTLE: THE ENEMY- PTSD. ANDY DESCRIBES THE FEELING AS HAVING AN OPPONENT ON YOUR BACK, HOOKS IN, AND YOU KNOW YOU’RE IN DANGER BUT YOU DON’T KNOW HOW BAD IT REALLY IS UNTIL YOU’RE ABOUT TO BE CHOKED OUT. Luckily for Andy, he found jiu-jitsu. It turns out that jiu-jitsu gave Andy the structure and discipline he missed after his service to our country in the Marine Corps. We’re extremely grateful for Andy’s service and that he’s seeing the benefits of jiu-jitsu first hand. If you have any veteran friends or family members suffering from PTSD, please share Andy’s story with them.

Age: 35 | Height: 6’ 4” Starting Weight: 345 Current Weight: 280 Hometown: Visalia, CA Homeschool: Resilience Brazilian Jiu Jitsu Instructor: Josh Bowling Belt Rank: 3-Stripe White

How did you discover jiu-jitsu?

In the Marine Corps back in 2004, I was on my 3rd or 4th deployment to Iraq.

MMA and UFC were really popular at the time, and that’s when I got my first exposure to jiu-jitsu. At the time I did the Marine Corps Martial Arts Program (MCMAP) which was pretty simple stuff, but I really enjoyed it. This past February, Josh Bowling opened his school eight minutes from where I live, so I had no excuse not to start training. He has a law enforcement background and drew a lot of fellow LEOs; I like the discipline of the school and the crowd. Some schools have some troublemakers (I could get into all kinds of trouble by myself), so I don’t need that extra incentive.

What motivates you to train?

My recent improvement in my overall health. I’ve lost 65 pounds in five months.

I like the skills I’m learning, and jiu-jitsu gives me a goal to aim for, something to drive towards. It’s something that helps me relate to the Marine Corp, common purpose, aspirations, and discipline.

How have you changed your diet?

I’ve started counting calories and paying more attention to eating clean.

I’ve cut out a lot of preservatives and things I’d consider junk. I’ve managed

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to lose quite a lot of weight just on adding jiu-jitsu training to my lifestyle.

Do you do any other physical activity?

I’d rather not take the time away from training, unless you count doing yard work or feeding cattle. I went to the gym not long ago with a friend and I was surprised at how easy it was, and not as bad as I thought it would be.

Training jiu-jitsu alone has helped me to lose a lot of weight already. I can’t wait to see where I’m at a year from now.

What’s been the biggest challenge so far?

Takedowns. I don’t have a wrestling background and haven’t done any type of ground fighting. I try to go over my grip fighting, takedown defense, and judo throws as often as I can. Maybe it’s just in my head, but I feel like the other guy is going to have a better takedown game than me. So that’s where I’ve been focusing my efforts lately.

Beyond the physical benefits, how has jiu-jitsu helped you?

After my fourth deployment in Iraq, I started my family here in the Central Valley of California. Everything was happy go lucky at first, but PTSD doesn’t show itself right away. It’s always there but you don’t realize it. It’s like someone is on your back and you don’t realize it until they’re choking you out. I was taking medication for it, but now that I’ve been training jiu-jitsu, I don’t feel the need for those medications. Before I would find myself in places or situations where I needed medication to survive. I had anxiety and would shut myself in. Now thanks to my

jiu-jitsu training and having the structure and discipline that I missed from the Marine Corps, my life has really changed for the better. Just learning how to breathe in jiu-jitsu helps with the anxiety- it helps me not to panic, taking calm breaths changes everything. My oldest son does jiu-jitsu with me, and it’s really helped him also. I feel like jiu-jitsu has really changed my outlook on life. I don’t feel like I’m going to kick the bucket anytime soon and can enjoy life with my wife and kids more.

What’s your best advice to anyone thinking about starting?

If you’re a veteran, there’s something about jiu-jitsu that you probably miss from serving. If you miss that, you’ll get that in jiu-jitsu. The structure, the belt ranks, anything that you could miss from that life you will find in jiu-jitsu.

Just like in the Marine Corps, I go to class to help my training partners on my left and on my right. We’re all there to strengthen the weakest link. If you’re on the fence, you have to try it a couple times and I promise you you’ll love it.

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