BUILD THAT GRAPPLER’S BODY WITH BANDS!
MAKING JIU-JITSU
IN AMERICA THE ORIGIN STORY
Catching Pain - Erik Paulson Catch in The Gi • Brian Glick - Climbing The Ladder • The Injury Paradox - To Train or Not To Train? • What Hurts? The Consequences of Joint Locks • Is Keto The Key To Diet Success? Nov/Dec 2018 Issue 62
Cover 62.indd 1
Big Names In Texas T h e J i u -J i t s u S u m m i t 10/16/18 12:38 PM
TRAIN
FOR LIFE. NEW AIR PRO - LIGHTWEIGHT, COMFORTABLE, COMPETITION READY! www.gameness.com Gameness Spread_v2.indd 2
11/7/17 11:22 PM
MARCOS TINOCO
www.facebook.com/GamenessFightwear @GamenessFightCo @Gameness_Sports Gameness Spread_v2.indd 3
11/7/17 11:22 PM
contents Life
008 E d i to r i a l What’s Your Story?
I SS U E 6 2 N OV E MB E R / D EC E MB E R 2 018
068 Ge ar L ab Review • Amp PR Lotion
070 E ven t Coverage The Jiu Jitsu Summit
010 W e i g hi n g I n Wins and Losses
022 p ro m ot i o n s Belts and Stripes
028 As k A B l ac k Be lt
skills 036 T ech n ique
098 success
Brian Glick Climbs the Ladder
Javier Vasquez
Body with Exercise Bands
- The Promotion
Common Questions
Erik Paulson - Catching Pain!
032 D o ’ s a n d D on ’ts
fuel
The Injury Paradox
The Concequences of Joint Attacks
Building a Better Jiu-Jitsu
074 T ech n ique
048 T he L i fe
088 Medic 092 Gains
Simple Answers to
Training through the Holidays!
body
of Life
024 Grub
Keto Diets and Jiu-Jitsu
052 C ov e r fe at ure Origin’s Story - Making Jiu-Jitsu in America
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
under 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
He is also a competitor in
His latest project is
conditioning. For more
him at: IG: @TwistUUp
for more.
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
024
do’s and don’ts: T rain in g T h rough T he H olidays How to do and don’t do it right.
The Origin Story - Making Jiu-Jitsu
52 in America.
Photo: Meagan Littlefield
MAKING JIU-JITSU
IN AMERICA THE ORIGIN STORY
036
Technique: Brian Gl ick
074
technique: Erik Paulson
Contents 62.indd 2
Climbing the Jiu-Jitsu Ladder
Catching Pain - Catch Wresting in the Gi.
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editorial WHAT’S YOUR ORIGIN STORY?
Y
EDITORIAL STA FF EDITOR-IN-CHIEF & PUBLISHER............................... Mike Velez EDITOR.................................................................. Jim Lawson
YEARS AGO I BEGAN HOSTING MY OWN PODCAST WHERE I HAD THE OPPORTUNITY TO MEET
MANAGING EDITOR................................................Areum Kim
MANY PEOPLE WITHIN THE MARTIAL ARTS COMMUNITY AND BEYOND. The initial desire was to
CONTRIBUTING AUTHORS................................... Will Sanford,
discuss their accomplishments and projects that they had going on during that particular period
Marshal Carper, Jeremy Reid, Arlo Gagestein, Jim
of time. However, one thing that I found most fascinating and valuable from that experience was
Lawson, Heather Raftery, Ricardo Casteneda,
that the more involved I got in the podcast and the conversations that I had with the guests,
James Vafiades, Katie Elliot, Jonathan Marchetto.
the more I was intrigued with not only the original premise of their appearance but what can be
Contributing copy editor - Amy Lindsay
considered their origin stories of perseverance through adversity that led to their accomplishments and triumphs along the way. Which brings me to my own origin story of arriving to where I am
ART & PHOTOGR A P H Y
now with this magazine. I’ve been with the magazine for about two and a half years now, and I
ART DIRECTOR................................................. Dave Palacios
am someone who is constantly searching for ways to spend more time on the mats and studying
CONTRIBUTING PHOTOGRAPHERS............Jason Boulanger,
new techniques to now holding a position to write about my experiences and the people in the
John Cooper, Kenny Jewel, Patrick Flores,
community who shape them.
Mike Calimbas, Ivan Trindade, Ric Ricard
Growing up in the Southern California area, always considered a hotbed for the martial arts, I was
PRODUCTION & ADV E RT IS ING
able to dabble in the many different disciplines. But then UFC 1 and Royce Gracie came along and
PRODUCTION DIRECTOR................................ Paula Fountain
just changed everything I thought I ever understood about the martial arts. It was jiu-jitsu that
ADVERTISING SALES........................Mike Velez, Jim Lawson
began to dominate my mental space. And like many of you can relate, the Gentle Art’s hooks,
CIRCULATION MANAGER.................................Chris Reardon
once established, signifies a new life commencing. Without going into all of the details of the twists and turns that took place within my particular jiu-jitsu journey, I will note that there was a
Address change & S UB S
time of transition where I felt this overwhelming feeling of embracing the art as more than just
Phone: 1.877.834.3552 ext. 221
an activity to learn a few techniques and maintain a higher level of fitness. I felt the art reel me in
Web: jiujitsumag.com
to eventually make the scary and risky transition from “hobby” to a complete lifestyle and career overhaul. I left
ADVERTISING & SALE S INFO
y more traditional corporate office environment to fully submit and commit to
this art that has provided not only a career but also has served as the backdrop that has allowed
AVAILABLE UPON REQUEST, CONTACT:
many amazing people in my life that I not only respect and am inspired by, but people that I now
Jiu-Jitsu Magazine
consider friends. That leap of faith and commitment towards something that I saw as something
PO Box 2405
more than a series of positions and submissions started a new beginning to a more fulfilling life
Chino Hills, CA 91709
that offers many opportunities to give back and affect others in the same manner in which I feel I
ph: 1.877.834.3552 ext. 221
have been affected. This brings me to this month’s cover feature that spotlights the Origin brand’s
fax: 909.591.1251
new beginning with Jocko Willink being added to the mix. This is a great article you’ll have to
NATIONAL/INTERNAT IO NA L NEWSSTAND DISTR IB UT ION
check out. With all of that said, I feel that this issue sets the stage for you to have a moment of self-
The Curtis Circulation Company
evaluation and reflection on YOUR origin story. It is our hope that as you flip through these pages, you are reconnected with the impulse(s) that drew you to this wonderful art form. Was it to lose weight? Did you join with a friend? Did you decide that you wanted to be more involved socially? Do you use jiu-jitsu as a form of emotional therapy? Rehabilitation?
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 $39.99 for 6 issues (1 year), $49.99 per year Canada,
Maybe as an opportunity to compete again? Who are you and
and $69.99 per year for foreign airmail. All rights reserved, The entire
what is your origin story? Post your story and use the hashtag
in any manner in whole or in part without written permission from the
contents are copyright 2018 Recon Media Inc, and may not be reproduced
#MyJJOriginStory. This is your opportunity to share and let your
publisher. The views and the opinions of the writers and advertisers are
story serve as the inspiration for someone who may be in need of a
Publisher, or the editorial staff. The Publisher assumes no responsibilities
their own and do not necessarily reflect those of Recon Media Inc., the
new beginning to a better something.
for advertising claims, errors, and omissions.
Get some!
Some of the techniques described in this magazine can be dangerous. Always practice safe procedures and use common sense. Recon Media
Jim Lawson Editor JimL@jiujitsumag.com
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 (ISSN 2157-6173) is published bi-monthly by Recon Media Inc., 3857 Schaefer Avenue # D, Chino, CA 91710. POSTMASTER: Send address changes to Jiu-Jitsu Magazine, PO Box 2405, Chino Hills, CA 91709
Editorial 62.indd 1
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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 90K ON THE LINE! BY THE TIME YOU READ THIS, THREE JIU-JITSU ATHLETES WILL EACH BE $30K RICHER THANKS TO KRISTA WHITLEY AND THE CREW AT ALTITUDE PRODUCTS. THEIR NEWEST VENTURE IS A COMPLETE LINE OF CBD ENHANCED PRODUCTS FOR JIU-JITSU ATHLETES, APTLY NAMED BLACK BELT CBD. Before we tell you about
battle in the gi, including World Champions Mahamed Aly and Rodolfo Vieira along with Tarsis Humphreys and Kit Dale. Middleweights Gilbert Burns, DJ Jackson, Marcelo Lepela Mafra, and Rafael Domingos will battle it out in spandex in a no-gi contest. As of yet, the weight cut off hasn’t been determined for the ladies
the products, let’s fill you in on their kickoff promotion that took place on October 20th at Altitude’s Headquarters in Las Vegas. Think of it of a jiujitsu fest for all the marbles, or dollars in this case. There was three separate four person brackets. The winner of each bracket goes home, winner take all style, with $30K! There are two Men’s Divisions: Heavy and Middleweights and a Women’s Division. Unlike other promotions that award less to the ladies, Black Belt CBD believes in equal pay for equal work! That’s right, $90K in cash awarded on one night in October to three grapplers! Speaking of grapplers, the four Heavy Weights will do
but the bracket will include Ana Vieira, Catherine Perret, Gabrielle McComb Lima, and Luiza Monteiro. The night will be capped off with a grappling superfight with UFC Hall of Fame and Former Heavyweight Champions’ Frank Mir and Forrest Griffin! For the brackets, each matchup will consist of 3 rounds of 5 minutes each with a 90 second break, following the ACBJJ format of rounds. Points are awarded and if a 7 point lead is secured, the round is deemed a “10-8” round. If round is won by a margin of 6 points or less, round is deemed a “10-9”. Points are not cumulative
from one round to the next but penalties are. A draw will warrant “judges decision” to establish the victor. Scoring and norms of behavior follow IBJJF standards with some exceptions. First off, there are no advantages and grips on the inside of opponents’ gi are allowed. Instead of an advantage, a single point will be awarded for a near submission attempt (contingent that 2 out of the 3 judges award that point, being “danger” and “defense
of submission” are the criteria that warrant judgement). This is an interesting one-pulling guard in the first minute of each round will award top player 2 points. If both competitors find themselves in “double-guard”, 2 points will be awarded to whomever “comes-up” first. Finally, in the no-gi matches, heelhooks and “reaping the knee” will be legal. Look for the results at jiujitsumag.com! blackbeltcbdproducts.com
F i r s t L o o k Sekai 2.0
Fuji Sports just leveled up their popular Sekai gi with their latest offering. The Sekai 2.0 - World Ranking. Fuji has always honored the world (English translation of Sekai is “world”) of judo and jiu-jitsu and has always been identified as one of the top manufacturers of high quality gis. Well, the Sekai 2.0 is no different. Fuji took their best selling jiu-jitsu gi and gave it a complete refresh for what they feel is their best high performance gi to date. The gi features a clean look with distinctively simple design and patch work with triple stitch reinforcement rip stop pants, and a firm stiff collar that is built to handle the toughest grips. All this in a lightweight gi that is sure to help you win that battle at the tournament weigh-in. Stay tuned. Full review coming in the next issue. fujisports.com
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011
Put a Ring on it! This past August, the IBJJF Masters World Championships hit the world famous Las Vegas Strip to crown some new champions and to recognize some champions of the past. This year the IBJJF gave out Absolute World Championship rings to previous winners of that division. This was a very nice gesture that made many competitors of the past feel distinguished with this type of recognition. The rings presented a nice touch and resembled the same type of design that has been reserved for world champions of some of the other major sporting organizations like the NFL, NBA, and MLB. And while we’re speaking of rings,
black belt World Champs Luana Alzuguir & Ana Carolina Viera officially tied the knot by getting married in Las Vegas during this past Masters World Championship weekend. The timing couldn’t have been better. Alzuguir, an ADCC veteran and multi-time world champion, won the Absolute Division at Worlds in 2010, effectively earning her IBJJF ring, and Viera has also won both IBJJF Worlds and the UAEJJF World Pro twice as a black belt. At their ceremony, other well known names were in attendance as well as
Quintet Arrives in America Quintet returned for its third installation of its team grappling tournament format. Q3 made its US debut under the bright lights of the fight capital of the world, Las Vegas, in the Orleans Arena. Q3 featured some grappling legends in the form of Sakuraba, Urijah Faber, Josh Barnett, and Frank Mir, but also showcased today’s top and upcoming talent such as Nicky Ryan, who kicked off the evening with the first of three superfight matches featuring Nicky’s opponent Hiedo Tokoro which Nicky won via rear naked choke. Marcelo Nunes defeated Haisam Rida by katagatame and rounding off the superfight matches with Satoshi Ishii defeating Frank Mir by DQ. But the brightest stars of the show were submission grapplers Gordon Ryan of Team Alpha Male and Craig Jones of Team Polaris, who both lit up the mats securing submission victories for their teams to eventually meet in a semifinal match. Their last meeting saw Ryan defeat Jones in overtime at
News 62.indd 2
Ana Carolina’s brother, multi-time world champion Rodolfo Vieira, who walked Ana down the aisle. Congratulations to the newly wedded couple!
©QUINTENT/Takazhi iga
©QUINTENT/Takazhi iga
representative Gregor Gracie which ended in a draw to secure the event title to Team Alpha Male, concluding an exciting night of grappling.
EBI 14 via rear naked choke. Q3 offered a similar result with Ryan finishing Jones using what many may consider “Danaher’s Back Control System” to secure the rear naked choke once again to move on and face Team Polaris
Even though the rules and refereeing seemed confusing, a bit arbitrary, and let’s just say down-right frustrating at times, the event was very entertaining and left us wanting more. You can check out the replay of all of these matches and upcoming Quintet events on UFC Fight Pass. ufcfightpass.com
10/17/18 12:03 AM
weighing in DEAN LISTER WALKS IN ON ROBBER
The jiu-jitsu world was abuzz when jiu-jitsu/ MMA veteran Dean Lister returned to his home on a summer night in San Diego and walked in to be greeted by a home intruder who seemed to have gained access to Dean’s home by climbing through Dean’s window with enough time to rummage through his house before Dean’s arrival. The former ADCC champion kept cool enough to brandish his cell phone to capture the sketchy looking man who claimed that he thought he was in a church, and even shared a brief dialogue with the intruder. That is, until the intruder noticed that he was being filmed by Lister, and then proceeded to pick up what looked to be a hammer and approach Lister. From there, the video cut off, but Lister filled in how the tale ended by stating “Off camera, I drew a sidearm and he stopped advancing toward me. I let him escape through the window with his life. Cops said I was legally good if I killed him”. Amazing that no one was seriously hurt. Dean has updated us stating that the man was eventually caught and plead guilty and has received a four year sentence in a state penitentiary.
Nevertap Isn’t Ignoring the Bottom 50% The kids say that leglocks are all the rage these days. That means if you want to be hip, you’ve got to learn those leglock defenses because there’s a possibility that your next opponent was one of those that picked up the Danaher DVDs opening weekend. Whether to ward off injury or to deal with an injury, the folks at Nevertap have expanded beyond the original knee guard to introduce the Nevertap Ankle Guard. It’s designed to provide injury prevention and support. Gel inserts flank each side of the guard to provide safety from impact or compression directly on the ankle. The washable nylon compression sleeve is made to provide the support you need through the toughest matches. Once an ankle is sprained, it has a higher likelihood of reinjury. That’s why something like this is a great thing to consider. The Nevertap Ankle Guard comes with a 60 Day Money Back Guarantee and sold in singles and available in small, medium, or large for $29.95. nevertapgear.com
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weighing in WE ARE ALL ONE You might not recognize the name “Genki Sudo”, but there’s no doubt that if you’re a fan of MMA you’d recognize the Japanese mixed martial artist who, after his UFC debut win in UFC 38, unfurled a flag of all nations with his catchphrase “We Are All One”. The proclamation won the crowd and has defined Genki’s view of the world. Genki got his first taste of martial arts as a Greco-Roman wrestler in high school. He is a black belt in Brazilian Jiu-Jitsu under Naoyoshi Watanabe, and he started training jiu-jitsu with Marcus Vinicius Di Lucia at the Beverly Hills Jiu-Jitsu Club back in 1998. Since then he’s had a successful MMA career
fighting in Pancrase, UFC, K-1, and Heros. Genki’s post MMA career has been pretty successful so far as well. He’s transitioned into a singer, composer, choreographer, actor, author, and even a professional calligrapher! Talk about a Renaissance man. He’s the producer, director, and former lead vocalist of the group named World Order. It’s best known for techno music with a synchronised robotic choreography. Through all this, Genki still finds time to train jiu-jitsu regularly. To commemorate all these accomplishments, Genki has teamed up with CTRL Industries to introduce the limited production NEO Samurai Gi for
CBD for BJJ
both adults and kids. At the time of publication, this gi was available for pre-order so hurry and see if you can still get your hands on one before they hit eBay. It’s offered in both blue and white and 16 different sizes between Petite and A2X. The jacket is made from 450 GSM
CBD has grabbed a lot of headlines lately for some of its benefits of antiinflammation, reduced anxiety, cognitive improvement, and blood pressure reduction just to name a few. Black Belt CBD is the first line of performance CBD products that is designed specifically for the demands of jiu-jitsu athletes. Because all of the products contain CBD that contains less than 0.3% THC, the entire line-up is legal in all 50 states.
Training Tonic is a mixture with Vitamins B6, B12, along with CBD, to help boost your immune system, reduce inflammation, and expedite recovery. It tastes pretty good too!
Recovery Roll On and Recovery Rub are applied right where you want them. These go on the injured areas or areas of your body you’d like to aid in the recovery of sore muscles, tendons, etc.
Performance Protein is available in either a vegan plant based offering that uses pea protein or a keto option that uses hydrolyzed beef protein isolate. Both formulas are sugar free and naturally flavored and provide 24 grams of protein and 250 mg of CBD per serving.
Control Capsules are gel caps formulated with MCT and CBD isolate. Each gelcap gets you 15mg of nanoemulsified hypoallergenic CBD.
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Katana Weave, the pants are a combination of twill and ripstop that CTRL calls Twillstop, the detailing is all Genki Sudo inspired, and construction is top notch. It’s being offered for $199 for adults and $119 for kids. Don’t wait! ctrlindustries.com
Given the fact that Black Belt CBD was developed by jiujiteiros like us makes them a great first option when you’re ready to take the plunge and reap all the benefits of CBD. blackbeltcbdproducts.com
Warrior Warm Up contains many of the ingredients found in other pre-workouts like Beta Alanine, L-Arginine, Creatine, caffeine, but also 250mg of CBD. Available in both Fruit Punch or Chai flavors.
10/17/18 12:04 AM
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weighing in Big Training in Texas
Just outside of Dallas sits the Lone Star Training Center. It’s the home of World Championship contender Joao Gabriel Rocha. Lone Star is unlike any jiu-jitsu facility around. Its purpose is for professional jiu-jitsu athletes to have a place to call home. Lone Star is invite only and provides free training to those who get the invite. The list of amenities is incredible: strength and conditioning classes, pro only training sessions, grip strength classes, nutrition consultations, chiropractic services, English learning programs, assistance in obtaining sponsors, the ability to teach private lessons in the state-of-theart facility, regular competition strategy sessions, weekly wrestling for jiu-jitsu classes taught by UFC champion Johny Hendricks and much more! Basically if you’re a pro looking for a place to train, it might be time to think about moving to Texas! Starting soon, Lone Star will be offering camps open to everyone. lonestarprotrainingcenter.com
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017
A Belt That Will Tell Your Future!
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Kataaro is the American company with the Japanese name. They’ve been making belts in Joliet, Illinois, since 2003. Each belt is made by hand out of American made materials. Their latest offering is a Progressive Grappling Weave Belt. The grappling weave is a sturdy 100% cotton weave material that’s firm yet pliable with a reliable knot. The belt is made of three layers of weave, the center layer being the next color in rank progression. As the belt wears, eventually more of the next rank shows. This is a belt that will last much longer than your time at any rank. They’re available in white through black, are 1.75” wide, and made to order to your length specifications. The new progressives are $59.99. Something to think about for your next or recent promotion. kataaro.com
10/17/18 12:06 AM
weighing in Shove Off!
Grappler’s Escape is getting ready to set sail again! This time they’re sailing out of Orlando, Florida, to make port in the Bahamas, St. Thomas and St. Marten. A complete jiu-jitsu experience on board the new Royal Caribbean’s Harmony of the Seas. Grappler’s Escape V will be a six day and seven night cruise rolling on the seas with Xande Ribeiro, Bruno Malfacine, Luanna Alzuguir, Braulio Estima, and Ana Carolina Vieira! Black belts and blue skies! Hurry up and book now before it’s sold out! GE V sets sail June 9th through the 16th 2019! grapplersescape.com
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10/17/18 12:09 AM
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weighing in Slide On Over
These just might be the perfect sandal to take anywhere. Slide on in to comfort and style with these new slides from Tatami. They’re manmade and sturdy enough to last many belts. Wear them to class, around town, and even into the shower! They’re available now in sizes US 7 through 12.5, retail for just 25 quid, not really, they’re $25 American
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dollars, but we just like saying that because Tatami is British! Also new from Tatami is this new collection of hoodies just in time for the winter. Each are made from super soft terry cotton material and have a relaxed fit and feel. Take your pick among these designs, each only $39.99 tatamifightwear.com
10/17/18 12:12 AM
Academy directory Buckhead Jiu-Jitsu
Cascao bjj - Las Vegas
Sektor jiu-jitsu
Checkmat Virginia
Missoula BJJ and Muay Thai
Pedro Sauer /OSMA
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
2144 Hills Ave NW Atlanta, GA 30318 678-515-0472 • buckheadjj.com Jiu-Jitsu, No-Gi Jiu-Jitsu, Kids Jiu-Jitsu, FITin45
14151 Pipeline Ave Chino, CA 91710 909-614-1307 • sektorbjj.com Gi and No-Gi, Kids, Adults, Wrestling
2301 Palmer Street Unit 12 Missoula, MT 59801 406-686-6255 • missoulabrazilianjiujitsu.yolasite.com Gi and No-Gi, Kids, Adults, Muay Thai
3816 Hwy 49 S Harrisburg, NC 28075 704-363-6236• maforu.com Gracie JJ Jr GJJ, Kali, Muay Thai, Sub Wrestling
Powers Martial Arts Academy
34425 Lorain Rd #3 North Ridgeville, OH 44039 440-327-3688 • powerskarate.com Gracie Jiu-Jitsu, Kids GJJ, Kickboxing, Karate
Urbana Academy
11791 Fingerboard Rd Monrovia, MD 21770 301-539-6289 • urbanaacademy.com Gracie Jiu Jitsu, Muay Thai, and Krav Maga
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
18805 Forest Rd Suite B Lynchburg, VA 24502 434-381-0689 • checkmatvirginia.com Adult and kids Gi, No-Gi, and MMA
360 Herndon Parkway #100 Herndon, VA 20170 703-444-4468 • virginiabjj.com Gracie Jiu-Jitsu, Muay Thai, Krav Maga, Kali, Kids
2205 N Willow Ave Suite C Broken Arrow, OK 74012 918-25-CHOKE (24653) • tritonfightcenter.com BJJ, No-Gi, Muay Thai, Judo, Semper Fit
Team Rhino Brazilian Jiu-Jitsu 68 E. Fairview Ave. Meridian, Idaho 83642 208-846-9119 • idahoujj.com Adult and Children’s Gracie Jiu-Jitsu
Degerberg Academy
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
Yamane mixed martial arts
22520 Greater Mack Saint Clair Shores, MI 48080 313-307-4638 • saintclairshoresmma.com BJJ, Capoeira, and Aikido
1410 US Hwy 98 Suite D Daphne, AL 36536 215-621-0304 • ycmma.com BJJ, No-Gi, Wrestling, Muay Thai, Boxing, more!
black lion jiu jitsu
Charlottesville Brazilian Jiu-Jitsu
701 68th St Byron Center, MI 49315 616-813-5607 •blacklionjiujitsu.com Gracie Jiu-Jitsu, No-Gi, Self Defense, Kids
1731 Allied Street Charlottesville VA, 22903 434-825-6202 • cvillebjj.com Jiu-Jitsu, Muay Thai, Krav Maga, MMA, Yoga
GET YOUR ACADEMY IN FRONT OF THOUSANDS OF POTENTIAL STUDENTS AND VISITORS EVERY MONTH! News 62.indd 9
10/17/18 12:11 AM
promotions BLACK, PURPLE & BLUE IN VA School: Freedom Jiu-Jitsu (Checkmat) Location: Lynchburg, VA Congratulations to Kellie Stewart-Hurd and Josh Gibbs, who were promoted to purple and blue belt respectively, by Professors Brian Ernst and Rob Hurd. And speaking of Rob Hurd, a huge congrats goes out to him as well for earning his black belt under the hands of 4th degree Checkmat Black Belt Professor Paulo Elsamanni that same evening. Way to go troops!
The Brothers School: Gringo BJJ Location: Ontario, Canada Congratulations to Eduardo and Serop Chavez on receiving their new belts. Eduardo received his Yellow and Black belt after 8 years of training and Serop his Yellow and White after 7. Pictured are Kevin Wheeler Kids Program Head Instructor and Professor Fernando Zulick. Keep your eye on these brothers, no doubt they’ll be doing big things. Keep up the good work guys!
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Roll ‘Bama Roll
School: Florence Brazilian Jiu-Jitsu Academy Location: Florence, AL Justin Cavender was recently promoted to the rank of black belt by his Professors Dustin Key, Michael Mann, and Samuel Puccio with Samuel’s professor Rodrigo Mederios in attendance. Keep rollin’!
10/16/18 2:48 PM
023
First!
A Throwback Promotion
School: BJJ Riviere-du-Loup Location: Quebec, Canada
School: Maguilla Brazilian Jiu-Jitsu Location: Silver Spring, MD
In 2015, Renzo Gracie understudy Sebastien Cote opened up his academy doors in the Quebec region of Canada. Three years later, one of his very first students, Hugo Bernard Lord has become the first practitioner in a 200km radius (that’s approximately a 125 miles radius) to be awarded a promotion to blue belt. A significant step in growing the Gentle Art in uncharted territory. Great job, gentlemen. Oss!
The year was 2000 and this publication was merely a glimmer in Mike Velez’s eye, and one Kurt Marteney had already began his jiu-jitsu journey. Well, fast forward through a two year pause following a move, job transfers, two school closures, and a day before his 43rd birthday to current day 2018, Kurt has made it to the coveted faixa preta. He’s had quite a long journey, which, as they say, is just now getting started!
Gangnam (Shinsa) Style!
School: John Finkl Gangnam Shinsa Academy Location: Seoul, South Korea
After a half a decade of hard training under the tutelage of Suyong Lee and John Frankl, Seyong Park has earned the rank of purple belt. He also trains there with his wife Seryung Ahn, so we’re sure that they frequently settle disputes “the gentle way”. Congratulations, Seyong!
The Great Blue North
School: Toronto Top Team (Nova Uniao) Location: Budo, Canada
Deeply Rooted School: ICA Jiu-Jitsu Location: Torrance, CA
When it comes to lineage, it doesn’t get much more legit than fourth degree black belts Cindy Omatsu and Leka Viera who promoted Efrain Sevilla to black belt. Welcome to the club Efrain. You are in an elite class. Well done.
Anthony N. Chandler and Stewart Ivers were promoted together to the rank of blue belt by Professor Igor Mocaiber at Budo Canada in Toronto, Canada. Stewart and Anthony began their jiu-jitsu journey almost three years ago at one gym before transitioning to Budo Canada, a part of the Nova Uniao team. Anthony has journaled 237 classes, seminars, and private lessons to date and hopes for thousands more before the end. Great job, gentlemen! Keep logging in those hours!
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KETO DIETS AND JIU-JITSU WORDS: THERESA COBB
THE LATEST FAD TO HIT THE DIET SCENE AND IN JIU-JITSU CIRCLES IS THE KETOGENIC DIET. WHILE IT’S RECENTLY BECOME POPULAR IN DIETING AND HEALTH CIRCLES, THE DIET HAS BEEN AROUND FOR MANY, MANY YEARS. It was first developed to treat epilepsy that’s resistant to drugs. The diet’s low-carbohydrate regime became popular in weight-loss circles and among many competitive athletes.
What Is a Ketogenic Diet? The main purpose of a keto diet is to trigger ketosis so that ketones are released into your bloodstream. The cells in your body prefer to use the sugar provided by carbohydrates as their source of energy. Since your body doesn’t get these sugars when you’re on a ketogenic diet, they have to start breaking down the fat in your body instead. The molecules produced by this breakdown are ketones. The switch from breaking down sugars to breaking down stored fats happens within just a few days. After you’ve reduced your
carb intake to between 20 to 50 grams a day, you’ll enter ketosis within two to four days. Remember, a keto lifestyle is different for everyone. While some people will produce the ketones needed within a few days, it can take someone else much longer. A keto diet consists of mainly fats and proteins as you have to make up for your lack of carbohydrates. This means your foods will be made up of cheeses, eggs, meats, processed meats, sausages, fish, butter, oils, fibrous vegetables, nuts, and seeds.
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The Drawbacks of the Diet Its restrictive nature makes it hard to follow in the long run. This is because carbs typically make up at least 50 percent of the American diet. Besides carbs being hard to avoid, many people consume poor-quality fats and, perhaps, too much protein while on a ketogenic lifestyle.
❖❖ The traditional food pyramid consists of mostly carbohydrates
When people start on the diet, they often tend to overcompensate the lack of carbs with protein. Protein is good in moderation, but it’s said that too much protein can kick you out of ketosis. This claim has come about because the amino acids that protein gives your body can be converted into sugar. There have been numerous reports that argue if this sugar affects ketosis or not.
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It’s also hard for people who are just starting a ketogenic lifestyle to keep up with it because many people experience what is known as “Keto Flu.” The term has come about as people have reported feeling fatigued and nauseated during the first few days. Keto flu symptoms also include bad breath, sleep issues, constipation, and vomiting.
❖❖ Keto sticks, as they’re known, are an easy way to recognize when you’ve gone into “ketosis”.
Another criticism of the diet is that too many ketones could result in kidney stones. Ketones are what form these stones, which is also why those who suffer from kidney disease are advised not to start a keto diet. It’s also typically not recommended for pregnant women, breastfeeding mothers, or people suffering from Type 1 Diabetes.
❖❖ Kidney stone.
The Upside of Ketosis While there are some risks associated with a ketogenic lifestyle, there are many more benefits to it than just weight loss. For example, many athletes and including a number of well known jiu-jitsu athletes have taken to keto diets as it’s reported to improve body composition as well as performance. For those who don’t consider themselves athletes, but more recreational grapplers, a ketogenic lifestyle can benefit you without you having to train daily or keep track of your caloric intake. As long as you’re paying attention to what you’re eating and incorporating high-fat into your diet, you’ll experience the benefits of ketosis. You will, however, have to eventually pay attention to the calories and macronutrients in your body if you continue the ketogenic diet for a while.
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❖❖ Our interviewee Dion Watts before and after going Keto.
A keto diet succeeds where many other diets fail. Like other diets, you’re consuming fewer calories. However, unlike other diets, you won’t feel that lingering hunger that comes with eating fewer calories. The ketogenic lifestyle avoids this pitfall thanks to the increased intake of fat you’re getting. Fat is satiating, so you’ll feel fuller for a longer period of time on a keto diet. Those on ketogenic diets also report that they have more energy and feel more alert thanks to their diet. Finally, there’s also the obvious benefit of weight loss with the preservation of strength and muscle.
Making Ketosis Work for You The first obvious step in a keto diet is to cut out as many high-carb foods as you can. These include pasta, grains, rice, bread, and sweets. While doing that, you want to increase your high-fat intake with eggs, meats, avocados, and oils. Once you’ve entered ketosis, you can focus on the different varieties and qualities of fat, but, for now, fat is fat.
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Should You Give It A Try?
After you’ve cut the obvious carbohydrates from your food plan, focus on getting rid of condiments, dairy, and fruits. While some of these foods may seem healthy, they carry a surprising amount of carbs. When you do intake your allotted amount of carbs for the day, be sure you’re getting the glucose from fibrous sources instead of sugary sources. You can find this fiber in leafy greens, but be careful of other vegetables. They too can have a surprisingly high carbohydrates count. Perhaps the easiest way to make a Keto diet work for you is avoiding that “Keto Flu” stage. The best way to avoid this is by getting your body into ketosis as quickly as possible. If you find that the transition is harder than expected, many online sources have tips to help you power through the flu-like symptoms you’ll experience.
The ketogenic diet may seem like a saving grace or a nightmare waiting to happen for those looking to drop a weight class and improve their performance on the mats. The truth is it can be either. It all depends on how you and your body handles the process. Before deciding if a keto diet is right for you, consult your doctor. Also, talk to others at your school that maybe are on or have attempted a keto diet. Get their input in weighing your decision to give it a try. They may be able to give extra information that is pertinent to you that you may not find in an article like this one. Ultimately, it’s your decision if ketosis is worth it.
6 Questions with Dion Watts Dion Watts is a second degree Paragon Black Belt under Ricardo “Franjinha” Miller. Why did you decide to go Keto? I had heard about the keto diet awhile ago but didn’t know much about it. Feeling fat and with very little energy, I knew I needed a change. I was two weeks away from a Hawaiian vacation and I was convinced If I could drop from 230 lbs to 220 lbs I would enjoy my vacation a lot more. I researched diets and read that you could lose 10 lbs or more in 2 weeks with the Keto diet so I was in! My wife agreed to do it with me, and I made my goal of 10 lbs with a few days to spare! I would eventually go on to lose 30lbs through the keto diet, intermittent fasting and exercise.
What was your like before? I was a vegetarian that slipped up a lot. Lots of tofu and vegetable stir fry with rice. Potatoes of all sorts, vegetarian pizza, bean and cheese burritos with enchilada sauce on top and beer… lots of beer!
What’s been the best result you’ve seen from going Keto? I have a lot more energy now for grappling. I used to nap every single
day. Loved my naps! Now I never feel the need anymore. My chronic heartburn went away and I feel great all the time. Looking good in clothes again was just the icing on the cake!
Is it possible the heartburn and lack of energy was from the vegetarian diet and high level of carbs? It’s very common for people to get tired easily when they burn carbohydrates as energy. Carbohydrates give a quick burst of energy and then you crash and burn when it’s gone. Then your body craves more carbohydrates. When you are on a keto diet you are burning ketones and that energy lasts a lot longer. It doesn’t give you the crash and burn that you get with carbohydrates. You also don’t get as hungry on a Keto diet because your body stops craving Carbs. People often add Intermittent fasting to the keto lifestyle because they find they can easily go 16 hours without eating and that lets your body work on other things besides digestion. As for vegetarian ways being related
to the problems or not, I’m positive it had nothing to do with those things. It’s extremely common for heartburn to go away in people who switched to a keto lifestyle. The heartburn might’ve had a little to do with me being overweight, but it went away immediately once I switched to keto. I didn’t eat anything new except for fish which I already would eat once in a while before anyways (sushi). An abundance of energy with the keto lifestyle is a very common occurrence for most people. Not everyone has exactly the same results but most people do. It’s not recommended for people that have certain types of diabetes but the exemptions are far and few between.
What’s been the hardest part? Finding keto food when we go out. No popcorn and Diet Coke at the theater, No rice or fruit. There are carbs everywhere!
How has it affected your jiu-jitsu? I don’t gas out so easily anymore. I also move a lot faster and more fluidly. At 52, I can roll twice a day and not feel like I was hit by a truck anymore!
For more information on ketogenic dieting, check out The Ketogenic Bible: The Authoritative Guide to Ketosis by Jacob Wilson as well as Primal Endurance by Mark Sisson. Both of these books are great resources if you decide to give keto a try.
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ask a black belt I FEEL LIKE I DON’T DESERVE MY NEW BELT: IS THAT NORMAL? HEAVY IS THE WEIGHT OF THE NEW BELT. BELIEVE IT OR NOT, THIS IS A VERY COMMON OCCURRENCE THAT HAPPENS FRESH OFF OF THE NEWS OF RECEIVING THE NEXT BELT RANK. The anxiety that soon follows, I feel, can be a very healthy dose of maintaining the value of that belt rank as communicated by your instructor. However, never let that anxiety fly directly in the face of the instructor who has been watching and painfully assessing your ability and merit of the rank that you receive. Believe me when I tell you that not only is this a big moment for you, but surely, for your instructor as well. It is their belief in you that you represent a certain level of their philosophy and expression of jiu-jitsu. This is where your trust in your instructor kicks in. Remember, it was you that took the trial lesson and felt good enough to enroll yourself in classes to learn from the particular instructor and his method of instruction, therefore it is generally a given that you trust their assessment of you to represent the new rank. If you feel that trust/relation has somehow been compromised to the point of where you can’t accept the promotion, then that is the perfect time to pause, reset, and reevaluate what it is you want from your journey in the art. And there is nothing wrong with that. It is your journey.
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ask a black belt I just moved and had to to change my kids’ academy in the process. I was very happy with the academy they used to train at. It was a competitive academy that encouraged competing in tournaments and self-defense. Needless to say, a standard was set, and it was a pretty high one (we left a Renzo Gracie affiliate). Upon narrowing my choices down and choosing their new academy, I was slightly bothered to realize (after signing up) that a majority of the time spent in the kids class was dedicated to exercises and games with merely the last fifteen minutes of an hour long class spent on actual jiu-jitsu technique and drilling. Not to mention that that left little to no time for any kind of sparring. How should I approach this? Wow! That’s a tough one. There’s nothing that a parent values more than their children. We want nothing but the best for them at all times and strive to do our best to make sure that idea is realized. First and foremost, it’s always a good idea to communicate and share your concerns with the instructor. What takes place after that just really relies on how open the staff is to your concern. This tends to be a regular scenario at some academies. Although there is value in the exercises, per se, it does create a dilemma for the students. The main concern being that students get more exercise in than actual jiu-jitsu lessons. It is my belief that there is a balance to be struck somewhere in the middle. However, if it were my academy, I would consider that feedback valuable and look to see
where improvements can be made where the student is getting the most value out of what they signed up and pay me their money for. I feel that it is reasonable to think that students can go anywhere to get proper exercise (even in the comfort of their own home). However, this is simply not the case for jiu-jitsu. Jiu-jitsu is a skill that is best learned alongside a qualified instructor who can help you develop proper technique and application of it. Remember that and note if and how your new academy responds to your issue. Good luck.
I really enjoy watching jiu-jitsu instructionals on YouTube. Whenever I share some of the things that I’ve seen, it doesn’t seem that it’s well received. Is this practice disrespectful? Ah, the infamous “YouTube Dojo”. I would be very curious to know what the ratio is for every group of students that has that one overzealous YouTube practitioner that just swears that the techniques they learn there will be the “magic bullet” to stifle any deficiencies in their own jiu-jitsu repertoire. Let me start off by saying that I’m a huge fan of technology and fancy myself a tech, geek for the most part. That said, care must be taken to assure that there is not an imbalance of video instruction in relation to live instruction. The time spent at the academy is your opportunity to really focus on the personal instruction and correction given by the instructor(s) and more experienced training partners. I feel we’re at the pinnacle of our access to information. Because of this, issues like this need to be approached with caution because at the same time this access creates an abundance of “noise” as well, and if not properly managed, can very much inhibit your progress. That said, there is a huge benefit of working with your instructor to have him evaluate and access the context and many details involved beneath the technique. But if you do happen to subscribe to any YouTube channels, I hear that there’s a lot of useful technique on Jiu-Jitsu Mag’s YouTube channel. Just sayin’.
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TRAINING THROUGH THE HOLIDAYS: ‘TIS THE SEASON TO STAY MOVING
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WORDS: RICARDO CASTANEDA
THE HOLIDAYS ARE A TUMULTUOUS TIME FOR TRAINING JIU-JITSU. THIS IS THE TIME OF YEAR WHERE MOST PEOPLE COMPLETELY FALL OFF THE SELFIMPROVEMENT GRID AND OPT INSTEAD FOR GLORIOUS FEASTS AND MORE REST DAYS THAN TRAINING DAYS. This is not limited to jiu-jitsu practitioners. For everyone, the holidays are a great excuse to get off of just about any
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diet and exercise regimen. From about Thanksgiving until the new year, weight gain becomes rampant, training becomes sparse, and family time is abundant. Training usually takes a back seat. If you do plan on training over the holidays, you will encounter a few complications. One of the biggest obstacles to training through the holidays
is that a lot of schools are closed down. This fact can make it tough for any athlete trying to squeeze in a few sessions throughout the Christmas and new year break. Most people just assume this is par for the course and use it as a sign to enjoy a break and resume in the yew year. Here are some do’s and don’ts for you if you are trying to maximize your time over this time of year.
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Do Find ways to keep training Taking time off of training is rarely an option for serious practitioners. Most of the people completely engulfed in the Gentle Art will find ways to train in some capacity or other while their schools have reduced hours or are simply closed. If you are a serious practitioner, you might be finding ways to get your training in come at all costs. You can consider asking your coaches or professors if they will allow you to run a holiday open mat. Another option is to see if any of your friends or training partners have set up some home mats so that you can get in a session or two in someone’s garage. Another less convenient option is to travel across town or across the state to cross-train at another academy. If you are in dire need of getting your fix over the holidays, you will find a way.
Recover any and all injuries you have
Stay active and motivated Finding a place to train, or even finding a consistent training plan throughout the holidays, is one of the most challenging aspects of maintaining a good training schedule. If your school is closed for the holidays, again, you can seek other academies to crosstrain at. In the very least, stay active. Lift weights, do some strength work, or take the time to work on your mobility and flexibility. Anything active and physical you can do is better than taking time completely off. Your body and your mind will thank you come the new year when it’s time to get back on the grind, plus, you will stay motivated.
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Taking time off is not always a number one recommendation for die hard jiu-jitsu practitioners, but the holidays are a great opportunity to recover from the nagging aches and pains that you accumulated throughout the year. This is the time where there are very few, if any, jiu-jitsu competitions, and most of your training partners will be taking a break as well. The need to get better while everyone rests is quite real, however, take care of your body and heal up first. In the event that you cannot find good training, you can always shift your focus to recovering any lingering aches and pains you have so that you can start the new year fresh.
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Don’t Avoid Jiu-jitsu altogether The tendency for jiu-jitsu practitioners when faced with all of these holiday obstacles is to take a break completely and stay away from the mats physically and mentally. Even if your body is taking a break through the holidays, that does not mean your mind has to. Meditation and visualization are great mental tools to keep your mind training even if your body is not. Take a few minutes throughout each day and watch some instructionals or YouTube some competition matches of practitioners you enjoy watching. Keep your mind sharp and engaged in jiu-jitsu practice. This will make jiu-jitsu seem less alien when you return.
Feel guilty about enjoying some time off If you plan on taking some time off, do not stress about it! Remember, you are making a choice to enjoy good, unhealthy food and spend time with family and friends. Feeling guilt will make things harder for yourself. Accept your decision to take some time off. Enjoy your time with friends and family. This can be a great reset for you mentally and physically. Jiu-jitsu will be there when you get back so do not be so hard on yourself when you return. Most of your training partners are probably in the same boat so don’t stress and have some fun!
Rush back into it After taking more time off than usual, most practitioners will rush right back into it. Unwanted weight-gain can be a profound motivational tool and if you have taken a few weeks off, you may want to jump back in, head first, and throw caution to the wind. The major challenge with this is that your body has acclimated to being sedentary. It has adapted to shoving unhealthy food into your face and has experienced an exponential rise in couch time. Rushing back in at the same intensity with which you left may increase the risk of injury. Injuring yourself during your return can lead to more time off and this can influence your desire to stay with training for the long haul. Ease back into your practice when you are ready for your return and enjoy much longer, sustainable success.
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BRIAN GLICK CLIMBING THE JIU-JITSU
WORDS & PHOTOS: JIM LAWSON
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LADDER - THE ART OF THE CLIMB ASK ANY SUCCESSFUL COMPETITOR ABOUT THE KEY INGREDIENTS OF SUCCESS ON ANY LEVEL AND CHANCES ARE GOOD THAT THERE IS A COMMON THREAD ABOUT BEING THANKFUL TO THEIR TEAM AND THEIR TRAINING PARTNERS. YOU WOULD BE HARD PRESSED TO PROVIDE ANY SUCCESS STORY THAT IS VOID OF THESE KEY ELEMENTS. Having an opportunity to sit in at a training session at the world famous Renzo Gracie training academy in Manhattan, NYC, I think it would be safe to assume that Renzo Gracie and John Danaher 3rd degree black belt and Brooklyn native Brian Glick would be just the teammate/training partner that would fit this bill. As mentioned in another article about my trip to NYC, I was able to reconnect with my “twin brother” Peter Lawson (also a Renzo Gracie Black Belt) who was kind enough to direct me to Brian. Peter stated that Brian was a great person to
How would you briefly describe the way that you roll? I practice in order to strengthen my weaknesses.
How did you find jiu-jitsu? I discovered it in the same manner that many others did back in the late 90s and early 2000’s - through a friend.
Being involved with Renzo’s academy for so long, you’ve had the privilege of training with many well-known practitioners, who are some of them? I have had the great fortune to be able to train with many of the brightest lights in both jiu-jitsu and mixed martial arts. Most recently my partners have been Gordon Ryan and Garry Tonon and Garry St. Leger, but over the years I have worked with Frankie Edgar, Chris Weidman, and Rory McDonald, and for years with the great Georges St. Pierre. Gene Dunn, Roger Gracie, Ricardo Almeida, Romulo Barral, Braulio Estima have also been partners and sempai of mine at one time or another. But my
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speak to about some of the philosophies of “The Gentle Art” and that his mat I.Q. was top notch. One of the things that I observed that makes a training partner like Brian so valuable is his ability and willingness to distribute concepts of jiu-jitsu and how they relate to techniques. In the absence of head academy instructor John Danaher (who was on the West Coast coaching Gordon Ryan, Eddie Cummings and Nicky Ryan that same weekend), Brian was called upon to fill in on some of the classes Danaher would normally be teaching at the time. It didn’t take long to realize that Brian taught with the same professionalism and meticulous attention to detail that would be expected at the world famous Manhattan academy. I had the wonderful opportunity to spend some time with Brian and hear about some training stories of the past and he was gracious enough to share a few very useful techniques.
most significant learning experiences have always been through my teachers, Mr. Danaher and Master Renzo Gracie.
You have the opportunity as an instructor at such a prestigious academy, how did that come about? I try to be a very diligent student and to place myself at the service of my instructors. So any time and any way I can help them to further the mission of Jiu-Jitsu and to repay them for all that they’ve done for me, I am there.
How has your jiu-jitsu evolved since it started? The way I’ve been taught is to think about Jiu-Jitsu as a principle-based system for solving problems. Over the years I’ve become better at implementing it. But the truth is that I’ve had the good fortune of working under the watchful eyes of the same instructors for nearly 20 years. I’ve trusted them with my progress and they have never failed to guide me in the right direction.
Where would you like to go with
Jiu-jitsu, what does the future hold? The Japanese have a word for it - “kaizen”. I’d like to continue to learn, grow, and develop in the spirit of constant, neverending incremental improvement.
What’s your best jiu-jitsu tip? That consistent practice in the right direction, with the right principles and values, under the right teachers and with the right mindset can generate incredible results. If those conditions are met, it doesn’t matter your age or stage or starting place.
What’s been the best advice you’ve ever received? Gene Dunn told me during my first week of jiu-jitsu that I needed to “begin with the end in mind”. That single piece of advice has carried me through my training all the way to black belt and in the years since as well.
Is there anything else you’d like to share with our readers? Work hard and check your moral compass.
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In this triangle set up, Brian likes to systematically climb his opponent’s back creating a High Guard situation which keeps his opponent broken down throughout as opposed to a more common explosive movement. Step 1 Brian starts in a sitting Open Guard with Garry on his knees grabbing Brian’s pant leg in an attempt to pass his guard. From here Brian will look to break Garry’s grip.
Step 2 To break Garry’s grip, Brian grabs the end of Garry’s right sleeve with a four finger grip with his left hand and his right hand comes across to grab the same wrist. Brian now takes his left leg to the outside of Garry’s torso and kicks straight forward while using his established grips to pull towards his chest, effectively breaking Garry’s grip.
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From here Brian maintains control of Garry’s wrist away from him so that Garry can’t re-establish any grip to his lapel. Brian now resets his left foot position on Garry’s waist, establishing his own grip with his right hand, high to Garry’s right lapel.
With the new position established, Brian begins to pull Garry into him to extend him and following that up by placing his right foot on Garry’s left knee and pushing it outward to open up Garry’s legs forcing him to plant his left hand on to the mat.
Now Brian retracts his right leg to the inside of Garry’s planted arm, planting his right foot on the crook of Garry’s arm and shoulder.
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Hip up!
Step 6 As Garry postures up to re-establish his base, Brian will now raise his hips off of the mat and shoot his right leg over Garry’s left shoulder planting his heel on his back and quickly following up with his other leg going from Garry’s hip to his back planting his heel in the same. Brian will now use his legs to climb high on Garry’s back and close his guard high on Garry’s back keeping his posture broken down.
Step 7 Having climbed to a High Guard position, Brian uncrosses his guard and turns his left knee in towards Garry’s head, keeping it on Garry’s right shoulder to shift his base while bringing his right leg across the back of Garry’s neck and grabbing his own right ankle with his left hand. His right hand underhooks Garry’s left arm using his hand to keep Garry’s shoulder down.
Step 8 With Garry’s position completely broken down, Brian will now make a slight shift towards his right and complete the sequence with a triangle choke.
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CLOSED GUARD CLIMB TO ARMBAR Step 1 Brian begins with Garry in his Closed Guard. From here Brian grabs high on Garry’s right tricep with his left hand and uses a four finger grip on the cuff of Garry’s sleeve opening.
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Brian will now raise his hips up and immediately drop them so that he can slide Garry’s elbow inside, towards the center of their hips.
Brian will now use his right hand to grab Garry’s collar or behind his neck.
Step 4 With Garry’s posture broken down and controlled, Brian uses his legs to climb his back until you’re able to cover your opponent’s shoulder with your far leg. From here Brian now crosses his ankles to close his guard and is able to maintain control of Garry’s posture.
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Step 5 Brian now transitions his left arm over Brian’s right wrist until the crook of his elbow secures Garry’s wrist to his chest while his right arm establishes an underhook under Garry’s left leg.
Step 6 Once the previous move is established, Brian can now sweep his left leg over Garry’s head and drive his heels downward to finish the armbar.
NOTE: If you feel you need more control over your opponent, you can continue to drive both of your heels down to bring your opponent to their back and maintain the position by staying tight and continuing with the armbar finish.
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GUARD CLIMB TO BACK TAKE
In this sequence, Brian uses the climb to take the back of his opponent but states that there is a slight difference in the leg work for this particular “climb”. Step 1 Starting with the same grips Brian pushs Garry’s elbow towards the center of his hips as explained in the previous techniques. However, instead of staying directly in front of Garry, Brian will shift his positioning, lining up his torso to the outside of Garry’s controlled arm.
Step 2 Brain will now throw his left arm up, grabbing Garry’s far side lat muscle and posts his right elbow to the mat and effectively elevating his head above Garry’s.
Step 3 From here, Brian posts his right hand on the mat to elevate further above Garry’s head making sure to keep his torso connected to Garry to lock his position in place.
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Don’t forget to whisper sweet nothings.
Step 4 Brian will now take Garry’s back by releasing his legs and posting his left foot on the mat to hoist his hips up while feeding his right leg through the opening in front of Garry’s waist until his right foot hooks against Garry’s leg.
Step 5 Once on his back, Brain secures the position by bringing his right ear to Garry’s left ear and locking his hands together. If he chooses, he may roll to his back to initiate an attack.
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Brian loves to attack with an omoplata, but recognizes the difficulty in completing the submission a lot of the time. So, instead, Brian actually likes to use the omoplata not as a standalone submission attempt, but as a setup for a sweep or Kimura instead. Step 1 Brian opens the sequence with a standard Omoplata technique up to the sit-up portion of the move.
Step 2
Step 3
As Brian moves to complete the omoplata, Garry executes a forward roll. A common counter to the omoplata. Brian has now lost the omoplata.
As soon as Garry rolls out of the omoplata, he will look to turn into Brian to get to his knees. However, before he does that, Brian will post his left hand on the left side of Garry’s hip, while his right hand pulls up on Garry’s sleeve and drive his left knee to the mats so that it’s parallel with Garry.
Step 4 Brian now pins Garry’s arm between his knees and transitions both hands to control Garry’s arm. In this position, Brian can possibly execute an armlock by driving Garry’s pinky towards the mat, but this is more as a position to create pressure and instigate Garry’s next movement.
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KImura heavy issue.
Step 5 Feeling the threat to his arm, Garry will roll towards it. In doing so, his left arm will be exposed. Brian will grab Garry’s incoming wrist with his right hand using a monkey grip and wrap his left arm over Garry’s grabbing his own wrist, effectively setting up a Kimura lock.
Step 6 Brian will now take Garry’s arm and put it behind his back, pinning it to the mat by leaning into him.
Step 7
Step 8
Brian now posts off of his right elbow to switch his hips to bring his right foot over Garry’s head.
Keeping Garry’s elbow tight to his chest, Brian will roll back, lifting Garry’s arm off of the mat to finish the Kimura.
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The life
INJURY PREVENTION PARADOX WORDS: DAVID CORMIER, PHD
IF YOU’VE TRAINED JIU-JITSU AT ALL, YOU’VE LEARNED THAT THE COSTS OF INJURY ARE HIGH: MISSED TRAINING, PHYSICAL DECLINE, EMOTIONAL STRESS, COGNITIVE HEALTH, LOST SOCIAL INTERACTION, AND PARADOXICALLY INCREASED RISK OF ADDITIONAL INJURIES. Mastering jiu-jitsu requires commitment over time and repetition under heavy stress. There are no shortcuts and the stress of training will take its toll on your body. For jiu-jitsu students, as Chris Matakas, jiu-jitsu black belt and author of On Jiu Jitsu Observed, “Our bodies are the price we pay for our mastery.” Recent research on what sports scientists call the “training injury prevention paradox” may offer jiu-jitsu students a means of reducing the high physical price paid for the mastery of the art.
The Research: Train Harder An article published in the British Journal of Sports Medicine provides new data showing that athletes with “high training loads have fewer injuries than athletes training at lower workloads.” Meaning, athletes who train more often and at higher intensities (scaled for ability and age of course) have fewer injuries than those who train less and lighter. The “no flow roll” rule may have some scientific merit. This thesis challenges the prevailing notion that if a jiujitsu student wants to avoid injury, they should train less and lighter. What research says students should work towards is what scientists call the training “sweet spot” which “maximizes net performance potential by having an appropriate training load while limiting the negative consequences of training (injury, illness, fatigue, and overtraining).” Research also shows that the number of training sessions “was more highly associated with injury risk than the hours” of each training session, meaning longer training sessions were better at preventing injury than shorter training sessions. Week-to-week consistency in training was also found to be key, “strength and conditioning practitioners must also consider how week-to-week changes in training load independently influence injury risk (aside from total training load). In a study of Australian football players ”40% of injuries were associated with a rapid change (>10%) in weekly training load in the preceding week.”
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The Application: Stabilize, Scale Up, and Evaluate Your Training Regime These two recent scientific studies paradoxically argue that longer, heavy training sessions reduced injuries and increased performance and that frequent, short, light training sessions resulted in more injury. What seems to matter most in preventing injury, then, is consistency, longer training sessions that are scaled, regular, and high
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intensity. The most dangerous training regimes involve light training during frequent, short training sessions coupled with intermittent heavy training. The takeaways are these, if injury prevention is your goal, train longer and at a high intensity. If you cannot manage an intense training regime and you need to train light and for shorter durations, take
extra care during training sessions and be particularly cautious when going from drilling to live rolling.
Train hard and stay for that second jiu-jitsu class, your body will thank you.
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THE ORIGIN STORY MAKING JIU-JITSU IN AMERICA WORDS AND PHOTOS: MIKE VELEZ
IN THE WINTER OF 2013, I GOT ON A PLANE HEADED TO BOSTON FOR MY FIRST TRIP TO NEW ENGLAND. A BLIZZARD WAS HEADED INTO TOWN, SO MY FIRST TASTE OF NEW ENGLAND WEATHER WAS WHAT ONE COULD EXPECT. Waiting for me at the airport, however, was not something I expected- a Brazilian ready for the 2-3 hour drive to Farmington, Maine. That Brazilian was Andre “Dedeco” Almeida. He and his partner Pete Roberts had started Origin BJJ just two years prior. That trip was for me to check out their new “compound” that would be the home to the first factory of affordably made gis here in the United States. Fast forward five years and a lot has changed since then. Origin has managed to achieve much more than they had originally set out to do. In this article, I’m going to give you some more history on the business, introduce you to Origin’s newest partner, give you a tour of the new factory, and show you what it’s like to attend their unique Immersion Camp experience!
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Above and Beyond
The original goal for Origin was to produce gis made in America. Now, by anyone’s standards that might mean purchasing fabric that may have been produced somewhere else, maybe Pakistan or China, and then cutting and sewing up gis. For most this would qualify as being “Made in America” technically speaking. But that wasn’t what Pete and Dedeco had in mind. Their long term vision included a finished product made from cotton grown on American soil, woven in Maine, and stitched together by folks used to shoveling snow in the winter and packing lobster rolls for lunch. Origin has succeeded in obtaining that vision. Their entire line up of gis are made from American grown cotton that’s then woven at the Origin factory. Aside from having the fabric dyed locally, every step in the process is done under Origin’s roof. Each Origin gi is 100% made in America. One could easily point out that with its beginning over five years ago, Origin helped to lead the revival of manufacturing in America.
From Gis and Beyond
“This Jocko Guy?”
What started as an obsession on American made gis quickly turned into an entire line of products all made by American hands and machinery. WarpWick is a compression textile that’s knitted in New England. When Origin receives the blank material, they perform sublimation printing, laser cutting, then sew each panel together. All of Origin’s apparel products are made in the USA. Also in that list of products is the Origin Labs line of supplements, originally known as the Q5 Lab. A few years back Origin purchased Q5 Labs from its founder. The company was also based in Maine with a lineup of American made sports supplements designed with jiu-jitsu athletes in mind. Since then, the product line has been streamlined but then expanded to include the Jocko line of supplements. What’s “Jocko” you might be wondering, let me explain…
In early 2017, we did a cover feature on Jocko Willink, the Retired Navy SEAL turned businessman, turned best selling author, turned podcaster, turned motivational speaker, and jiujitsu black belt. Jocko, along with his “sidekick” Echo Charles, hosts a weekly podcast that’s often among the top ten business podcasts on iTunes. Around the time that the issue with Jocko hit the newsstands, I received a phone call from Pete Roberts asking “Who’s this Jocko guy?” I proceeded to tell Pete how Jocko completely destroyed me a few weeks earlier while training. Pete let me in on a secret at the time that he and Jocko were in negotiations to have Jocko come in as a third partner in the brand. During an interview I did with Dedeco, Pete, and Jocko for the new Jiu-Jitsu Magazine Podcast, I discovered exactly how this marriage came to be. When Jocko found out about the Origin mission of making gis in America, he was stoked. So going forward whenever someone would ask him which gi to get he would tell them to buy an Origin gi. This was long before Jocko had ever met Pete or Dedeco. During a Facebook live broadcast, Jocko did a call out “If anyone knows this crazy guy Pete making
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gis in Maine to tell him I’d like to talk to him.” Jocko had previously sent a couple emails to Pete, but Pete was admittedly probably working on a rusty loom or something. Eventually the two began a conversation and discovered that their views and goals were very much aligned. After a brief negotiation, it was a done deal and Jocko was now a full invested partner in Origin. The fruit so far of that partnership is the Discipline Gi, the Jocko Hands rashguard, and a completely new line of Jocko supplements with much more to come. If you’ve not listened to the Jocko Podcast, I highly recommend you give it a listen. It’s not for everyone- some deep subjects are covered that might not be suitable for some. Something that Jocko has a unique ability for is tying in so many life experiences, both positive and negative, to jiu-jitsu and the struggles one discovers and overcomes through the art. This constant topic of discussion has spawned thousands of new jiu-jitsu students with their first exposure to the art not from a Gracie but Jocko. In fact, listening to the sphere of top rated podcasters of jiu-jitsu has become the recreation of choice for many including Joe Rogan, Tim Ferris, Russell
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Ferris, Russell Brand, Ryan Michler and Jenna Marbles, among others. Jocko’s love and praise of jiu-jitsu is authentic and runs deep. This coupled with a popular and growing podcast and ever increasing notoriety in the public eye make him the perfect ambassador for not only Origin but jiu-jitsu as a whole. Jocko’s latest book, who he wrote with fellow retired Navy SEAL Leif Babin, The Dichotomy of Leadership, has already become a NYT Best Seller. It’s their follow up to Extreme Ownership that’s been a WSJ Business Best Seller for
over two years as well as a NYT Best Seller. There is definitely a phenomenon going on here. When I arrived at the Immersion Camp (more on that in a bit) I found myself shooting the breeze with five others before registration. During our conversation it was discovered that three of the five had NEVER trained jiu-jitsu before. One of them had never even put on a gi. Their enthusiasm and desire to train jiu-jitsu was based solely on the praise heaped upon jiu-jitsu by Jocko and Echo through the podcast. I thought that was pretty awesome!
The Factory
When I first visited “The Compound” in Farmington, Maine, five years ago, the first thing that came to mind was that it had a cozy cabin vibe. This despite the fact that the compound occupied about 5,000 square feet of production space. In March of 2016, the Origin crew added another 2,000 square feet of space to the cabin in the woods. Even then it wasn’t enough. Just a few months later Pete got wind of a vacancy downtown of a 20,000 square foot facility that would allow them to continue their expansion into more product lines and to continue that vision of making everything possible in Maine. The new factory was originally home to a paper company- it’s a sturdy building reminiscent of generations long ago. During the Cold War, the bottom floor served as the town’s fallout shelter. That’s why it’s so fitting that the downstairs space is so aptly named “The Bunker”. As you walk through the front entrance to the factory, you’re greeted with a retail display of products that you’d expect like gis, rash guards, and t-shirts, but also things you never knew Origin made, all of which are made in America. Through a few doors you enter the sewing floor. This is where seamstresses stitch gis, rashguards, and all sorts of products together with precision employing a variety of different seams depending on the needs of the product. At any time of the day this place is buzzing. As you walk through the front entrance to the factory, you’re greeted with a retail display of products that you’d expect like gis, rashguards, and t-shirts, but also things you never knew Origin made. All of which are made in America. Through a few doors you enter the sewing floor. This is where seamstresses stitch gis, rash guards, and all sorts of products together with pression employing a variety of different seams depending on the needs of the product. At any time of the day this place is buzzing.
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As we go through the sewing room floor, we head down to “The Bunker”, where a narrow spiral staircase takes us down. The rumble of the looms weaving fabric together hits your ears and the vibration rattles your core. It’s loud down here, but this is where the raw materials are processed into the parts that the sewers will eventually put together.
The first machine that comes to view is very high-tech; it’s a laser cutter that cuts gi patterns. The benefits of the laser cutter are absolute precision in every cut along with a sealed seam. Essentially the laser cauterizes the edge of the fabric so that you don’t have any loose threads. This not only produces a higher quality product but also allows the seamstresses to work quickly since they don’t have to waste time trimming threads.
a large drum under tension so that the space between each thread is maintained This warp is what will go through the loom in the next step.
Production manager Jon Milan demonstrates an automated pattern cutter that can cut multiple pairs of pants all at once. Jon and Origin have both come a long way. Here’s a shot of Jon cutting those same pants five years ago with a jigsaw! This heat press impregnates the WarpWick material with the desired design. From here the printed pieces are moved over to the cutting laser. It’s designed for cutting precise cuts of the WarpWick material used for all of Origin’s compression gear. The laser cutting head has an optical sensor that recognizes the edge of the printed pattern so that every cut is precise down to a minute fraction of an inch, impossible to be done by hand or anything else besides this type of machine.
This is the creel and a warper. Individual threads are assembled together and run through a comb that spaces them apart. Those threads are then wrapped around
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The role of warp that was produced on the warper is then brought over to the loom. The loom is where the “weft” is introduced to the warp. A reed comes across and pushes the strands of yarn together to make the actual weave. There are many different ways to weave the warp and the weft together this is where you get different types of weaves for gis, or any fabric. A punch card stem is used to tell the loom what type of weave to produce.
Having been to the original factory five years ago, it’s amazing to see the progress and dedication that Origin has made to becoming a completely American made company. It’s no small feat in today’s economic climate where so many companies have left in favor of cheap labor overseas. I’m excited to report that at the time of this writing that Origin was finalizing a lease on another 20,000 square foot building to help accommodate their tremendous growth.
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Thanks to Ani Veloso for helping out with some of the photos on this page.
Happy Camping The purpose of my visit to Maine this year was not just to check out the new factory and maybe pick up a new gi but also to enjoy the activities of a good old fashioned summer camp. But this was like no summer camp you’ve ever been to. This was the seventh annual Origin Immersion Camp. This year the camp was held at a first class camp facility called Camp Laurel situated on Lake Echo (no relation to Echo Charles, or maybe?) in Readfield, Maine. The camp is broken up into two sessions spanning eight days and seven nights. About half the attendees hung out for the entire camp, both sessions, while the other half was broken up between the first and second session. Each day was filled with jiu-jitsu; the name “immersion” is not just for show. Campers are literally immersed in jiu-jitsu. After a hearty breakfast first, training “sesh” or session begins and goes straight until lunch. After lunch and a short break, it’s back on the mats until dinner time. Post dinner the mats are open for anyone looking to work off that extra serving of lobster. Speaking of lobster, campers were treated to a full-blown Mainestyle lobster bake complete with potatoes, corn, and full lobsters! Meals were tasty and well-balanced. Accommodations are cozy with multiple campers sharing a cabin, a great way to make new friends and get to appreciate their sleeping or snoring habits. A laundry service each day keeps the gis clean. When campers weren’t on the mats, they could partake in a number of different activities
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including swimming in Lake Echo, hiking in the woods, or touring the Origin factory!
When it came to training, there was no shortage of world class instruction from the likes of Andre “Dedeco” Almeida, Alexey Cruz, Jocko Willink, Dean Lister, James Clingerman, Rafael Robello, Pete Roberts, and others! Campers trained in either the Field House with a massive mat space along with a smaller open air area. All
surrounding woods but being at “camp”. It’s nice enough that you’re not longing to be home, but it’s not the Ritz. You’re there to train, have fun, and train some more. Many of the campers I spoke to were there for the second or third time. Just like summer camp as a kid, the Immersion Camp melds lasting friendships with people from all walks of life. The common bond being the love and spirit of jiu-jitsu. There’s no doubt that next year’s Immersion Camp will be bigger and better, if that’s even possible. If you’re interested, don’t wait. Go to the Origin website, www. originmaine.com, and inquire about next year’s camp. The camp is not inexpensive but worth every penny if you want a truly unique experience. I definitely plan on making it again for next year!
of the mats were provided by Dollamur. Training in the covered outdoor space was amazing, feeling the breeze pass through while escaping a triangle is something you have to experience for yourself. This year marked the start of the “white belt mafia”. There were more white belts at camp this year than ever before. Aside from the great training and instruction, there’s something to be said about the location. Not only the beauty of Maine and the
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LOOP CHOKE FROM LAZY GUARD
When Jocko demonstrated this technique the first time I was drooling. It’s one of those finishes that your opponent won’t see coming until it’s too late. Step 1
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Jocko starts off in an what many would call Half or Quarter-Guard, he refers to it as “Lazy Guard” since it’s definitely unassuming. Echo is over one leg and Jocko has a knee shield up on the other side.
With his left hand, Jocko reaches for Echo’s cross collar below the neck. Jocko doesn’t want to go too high because Echo would see that as threatening and begin to address the grip. He also doesn’t want to be too low on the collar otherwise he wouldn’t be able to get the angle he needs for the finish. Jocko wants a grip that, when he sits up, puts his forearm perpendicular to Echo’s spine.
TIP: For the finish Jocko is going to insert his thumb into his left sleeve. So to do that he doesn’t want his sleeve too close to his hand. He might drag the sleeve along his own leg, or even use his right hand to bring the sleeve cuff away from his hand to help make it easier to get his thumb in near the end of the technique.
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“Good evening Echo... and, good night Echo.”
Step 3 Echo’s not going to be happy for too long just cruising on that knee shield, so he’s going to be pressuring in on Jocko. Jocko immediately thinks to himself “GOOD” and straightens out his leg so that Echo comes in and cuts the distance.
Step 4 Jocko reaches around the back of Echo’s neck with his left hand and inserts his thumb into his left cuff and then rolls that cuff back to get a strong four-finger grip of the cuff.
Step 5 It’s time to finish. With the grip of his own sleeve, Jocko drops his elbows down as if to bring them together while at the same time flexing his left wrist downward. It’s sort of like an Ezekiel Choke. The result is a not so pretty wind choke on Echo. No more cruising.
Once Jocko has that grip of the collar, he doesn’t let go. It’s necessary to get the pressure needed to complete the choke. Going too high in the collar will give away the element of surprise and your opponent will likely defend any attempt. Don’t do it.
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PAPER CUTTER CHOKE FROM SIDE CONTROL
Dedeco is a big fan of the paper cutter choke, and all his teammates know it. For this reason he’s come up with a variation he likes to use because, just like Jocko’s choke, it utilizes the element of surprise. Rather than reaching for the collar on the nearside, as is traditionally the case, Dedeco goes for it by reaching under the far side arm. He’s going to demonstrate for us on Jiu-Jitsu Magazine reader and subscriber Greg Heller.
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Starting from side control Dedeco goes for a far side underhook of Greg’s left arm with his right arm.
Dedeco then reaches his left arm over and under Greg’s left arm.
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Once the left arm is across, Dedeco drops his left hip onto Greg so that he’s bearing much of Dedeco’s weight, while at the same time using his left hand to control Greg’s legs, bringing them down and to the right.
Now Dedeco reaches backward with his left arm, dragging his thumb across the mat, to reach behind Greg’s collar. Being unable to see where his hand is, Dedeco will feel for the hair on the back Greg’s head with his fingers. From there he can run his fingers down to the back of the collar with a four-finger inside grip.
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Step 5 With the grip in place, Deco’s free to hang out there for a bit before he transitions to North/South position by bringing his right hand to the mat just to the side of Greg’s right hip, or by grabbing his pants at that point, and inching his hip toward Greg’s head. During this transition, Dedeco wants to keep Greg under control by using his weight and keeping Greg’s shoulders on the mat. Trapping Greg’s right arm is also very beneficial.
Step 6 Once Dedeco is in North/South, without lifting his weight off of Greg, Dedeco’s going to reach for Greg’s collar farside collar, thumb in, as close to Greg’s neck as he can reach comfortably. He’d rather not have Greg recognize that he’s getting control of that collar.
Step 7 Having control of the collar, Dedeco can either jump his lower body to his left, or inch over more slowly. Either way, the point is to clear Greg’s head and chin with the forearm to lay down the choke. All the while Dedeco still has a grip of the collar behind the head with his left hand.
Step 8 To finish, Dedeco brings his left elbow all the way down to the mat beside Greg’s head and lifts Greg’s shoulder to help the finish.
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TIP: To help the choke, Dedeco also opens up his elbow so that it angles Greg’s head to his right side.
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LAPEL GRIP OPTIONS
This is a little trick Pete likes that gives him multiple options from Half Guard bottom and puts his opponent on defense so that can’t concentrate on the pass.
The Setup Step 1 Pete starts with Alex in his Half Guard with the left knee shield up. As soon as he can, Pete open up Alex’s far lapel and grabs the end of it with the edge of the lapel at the base of his thumb.
Step 2 Pete uses the lapel as a backup for the grip he’s about to take of Alex’s left sleeve. With the lapel in hand, Pete gets a four-finger grip of the left sleeve at the cuff. Having both the sleeve and the lapel is the key for the three options that follow.
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It’s always good to have options.
Option 1 - Tail Sweep
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With his grip of the sleeve, Pete pulls that arm across to his left while pulling Alex’s weight on top of himself.
Pete grabs Alex’s left pant leg to help him up along.
Controlling the sleeve, Pete brings his and Alex’s left arm down near Pete’s own hip so that Alex can’t base out.
Step 4 Pete brings his knees to his chest to help bring him to the top while using Alex’s momentum to sweep him over so that he ends up in top Half Guard.
Option 2 - Scissor Sweep Step 1 Alex knows the Tail Sweep so he’s not about to have any of that when Pete goes to pull his arm. He instead pulls back to avoid the first sweep.
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Step 2 The moment Alex pulls back, Pete uses that energy to extend his left leg against Alex’s torso while at the same time dragging his left leg back. To avoid Alex from basing out with his left hand, Pete pulls back on that sleeve grip.
Step 3 Pete posts his right elbow and moves toward Alex to come up on top in Half Guard. To avoid having Alex continue the roll and lose top position, Pete keeps control of that sleeve so that Alex can’t post or try to reach toward Pete.
Option 3 - Collar Choke Step 1 Pete’s played around with both sweeps but wasn’t able to land either. So he opens up his knee to knee shield position.
Step 2 That movement makes some room and allows Pete to reach his hand in with four fingers in on the collar, the higher the better.
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Deep in the woods of Maine.
Step 3 Once that grip is on the collar, Pete lets go of the sleeve and brings the lapel over around the right side of Alex’s neck. Pete uses his right hand collar grip to pull Alex down if needed.
Step 4 With the end of the lapel past Alex’s neck, Pete loops his left arm over the top of Alex’s head to his left side and adjusts his hand and his body angle so that the left edge of his hand is on the back of Alex’s neck near the base of his skull.
Step 5 Finally, Pete pulls Alex in with both arms, rotating his right wrist downward and tucking his left elbow toward Alex to make everything nice and tight to finish.
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gear lab Amp human performance
Pr Lotion with bicarb amphuman.com/jjm
EVERYONE IS ALWAYS LOOKING FOR THAT EXTRA EDGE WHEN IT COMES TO TRAINING. ONE MANDATORY METHOD OF ATTAINING THAT EDGE IS THROUGH SOME FORM OF A STRENGTH AND CONDITIONING PROGRAM. Whether that involves long runs, swimming, weight training, or any other of the many methods under the sun, one thing is certain - The BURN! There’s really no way around it if you intend on gaining said edge.
What It Is There will be a point in which you will experience this acid build up and the burn that kicks in to the point of essential muscle failure. Well, now there’s a promising product that has been scientifically proven to delay the burn during those hard training sessions to allow you to get additional performance out of your muscles allowing for longer and more intense workouts and greater results from your training efforts. The product is called “PR Performance & Recovery Lotion” from Amp Human Performance. It’s a lotion that you apply to the muscle groups that will be performing the focus of your particular workout.
What It Does Attaining a high standard of fitness is the ability to recover as fast as possible to train more often. Whether that’s during a match between rounds, or after an intense training session, a quick recovery is what you should always attempt to achieve. One key component in reducing recovery time is keeping your body’s pH in an alkaline state rather
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than acidic. Intense exercise produces free radicals that cause damage and inflammation in muscle tissue that leads to pain and soreness. According to the information on their site, evidence shows that alkalinization with sodium bicarbonate reduces free radical release from mitochondria thus reducing muscle soreness in the days after intense efforts. In short, the lotion works by providing their patented technology to allow sodium bicarbonate to pass directly into hard-working muscles that fight off and delay the effects of acidosis, directly addressing the source of the burn.
Using It The lotion has a subtle scent that is not overbearing (which is a good thing). It offers a nice tingling feeling from the menthol to let you know that it’s already at work from the moment you apply it. All of PR’s ingredients are comprised of pharmaceutical grade ingredients sourced from certified suppliers. I really felt the benefits of this product upon first application. Having applied Amp Human Performance to my shoulders
and quads, I hit the gym and “got after it”. The first sensations that I felt were in my deltoids on the sled push. I felt a warm, somewhat tingling feeling. But nothing uncomfortable outside of the normal “burn” of a good workout. As I got deeper into my sled push session, I began to feel a similar sensation to the area of my quads in which I applied the lotion. Later in the week I hit the same set of exercises, but this time without the lotion with the intent of seeing if there was any difference to performance. Although it may have been too quick of a turnaround to give a true assessment, I can say that I did not feel the same sensations that it seemed the lotion provided.
Conclusion Like I mentioned previously, becuase my window of use on this product was such a short one, it’s hard to determine what benefits may come out of continued use of Amp Human Performance. I will say that it does feel like there is something to this, however, and that I look forward to continuing my use of this to get a better assessment of results from my training
over the long term. So far I’m happy with the results. I can see myself using it with those intense training sessions in the gym (leg days anyone?). Or maybe when you know you’re going to be hitting it hard at class or even for a competition. It’s amazing how sore you can be after a competition. You can see their clinical studies and more detailed information on how the product is able to achieve better performance by checking out their site.
highlights & specs ❖❖ Light scent ❖❖ Absorbs quickly ❖❖ Three sizes to choose from: ❖❖ Standard: $35.00 - 10-15 workouts ❖❖ Travel: $15.00 - 3-5 workouts ❖❖ On the Go: $4.00 - 1 workout
Verdict Was a little skeptical at first but this stuff really works. PERFORMANCE VALUE OVERALL
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JIU-JITSU
SUMMIT September 13 - 15, 2018 - Dallas, Texas
I CAPPED THE SUMMER OFF STRONG WITH A LOT OF JIU-JITSU RELATED TRAVEL. MY LAST STOP THIS SUMMER, JUST A FEW DAYS AFTER GETTING BACK HOME FROM MAINE, WAS DALLAS, TEXAS. What brought me to the Lone Star State was the fourth annual Jiu-Jitsu Summit. This year’s summit was a three day event hosted at the Courtside Sports Center in Carrollton, Texas, just outside Dallas. Courtside is normally a volleyball facility, but that weekend it was transformed into a giant dojo thanks to thousands of square feet of Zebra mats, one of the weekend’s sponsors. Other sponsors included War Tribe Gear, Guardian Group, Jiu-Jitsu Style, JJGF, and Jiu-Jitsu Magazine. So what brought everyone to town? Five of the world’s best jiu-jitsu athletes all ready to share the gift of hard earned knowledge. I’ve been to a lot of seminars over the years, but I’m hard pressed to remember another seminar card stacked with so many big names. The original card included Roger Gracie, Andre Galvao, Mackenzie Dern, Caio Terra, and Paulo Brandao. Unfortunately, a week before the event, Roger was unable to attend. What was the Summit to do. How do you replace, arguably the greatest competitor of all time, without upsetting those that have already signed up? How about Rickson Gracie? Yeah, exactly. Not a complaint in the house.
Friday
After picking up their free T-shirts and War Tribe gis (Those that were among the first to sign up received a War Tribe gi!) attendees got on the mats for a two hour session with Paulo “Coelho” Brandao. Paulo runs Gracie Humaita in Austin, Texas, is a six stripe black belt under Royler Gracie, and won a World Championship at the first Black Belt Worlds in 1996. To learn from someone of his caliber was truly unique.
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Saturday
Waking up early this Saturday morning felt like my childhood, anxious for my favorite cartoons to come on. What had me so excited? A two hour session with Rickson Gracie. I could tell you exactly what Rickson went over, but then I’d have to kill you. Rickson went over many of his invisible jiujitsu concepts including stance, connection, breathing, and more. Every time I get the opportunity to attend one of Rickson’s events I feel like it’s my first class. There’s always something new. Right after that session was the VIP Seminar reserved for brown and black belts only. This was a three hour session that included instruction from Rickson, Paulo, and Andre Galvao. Since this was a high-level seminar, some of the details taught were very technical but boiled down to an easy to follow set of instructions and details.
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Shortly after the VIP session, Andre was back on the mats to teach the entire group some of the techniques he teaches to his students at Atos HQ in San Diego, CA. In case you don’t know, Andre has been the most successful jiu-jitsu competition
Sunday
Surely everyone slept well after that long day of outstanding training. Despite the long day, everyone was on time for World Champion Caio Terra. He taught techniques that he’s used to win over much larger competitors at some of the biggest absolute matches in the world. Caio’s seminar wrapped up a tremendous weekend of jiu-jitsu. I was very happy to be able to attend this year’s event and will definitely make it a point to make the trip again next year!
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coach in the world in recent years. Followed by a short break, it was time for another World Champion, rising UFC star Mackenzie Dern. Mackenzie wowed the crowd with some pretty amazing techniques. This capped off a long day of
non-stop jiu-jitsu. In between seminars and after, attendees were able to get in some rolls with counterparts from across the country. Students from as far away as Chicago, New York, Florida, and California made it out to the event.
❖❖ Caio’s reaction when asked to demonstrate one more time. Not really.
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CATCHING WITH PAIN ERIK PAULSON Tech - Paulson.indd 1
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WE HEAR IT ALL THE TIME, “KEEP AN OPEN MIND”. I THINK IT’S SAFE TO SAY THAT MINNESOTA NATIVE ERIK PAULSON IS AMONG THE CROP OF PEOPLE THAT CONTINUALLY KEEPS AN OPEN MIND TOWARDS THE SUBJECT MATTER OF THE COMBATIVE ARTS. Having been around martial arts virtually his whole life, Erik has been able to collect a massive amount of knowledge and different philosophies. Having a brief stint in team sports, Erik found greater satisfaction in individual sports, where he felt that he would be responsible for his victories and defeats. It was when his mother enrolled him in his first Judo class by the age of seven that Erik began his journey down the path of the combative arts. Since then, he has moved on to other arts of striking and grappling. Erik has never looked back
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WORDS AND PHOTOS: JIM LAWSON once making that decision and has had the opportunity to study under some of the most famed martial artists of our time, including names like Dan Inosanto, Royce, Rorion and Rickson Gracie, and eventually received his black belt under Rigan Machado. In essence, he has amassed what seems to be an eternal well of martial knowledge. Having experienced not only the multiple disciplines of the arts, Erik has also participated as a competitor, getting his start in Japan’s Shooto organization before the UFC was even created, going on to eventually win the Shooto Light Heavyweight Title. Erik Paulson is what would be considered the first generation of mixed martial artists in the United States (and has MANY interesting stories of those days. But that’s a whole different article or maybe even
book?). He has worked on movie sets as an actor and consultant for his martial arts knowledge and abilities and has also served as a coach to work with and develop some of the most notable MMA fighters of later generations, such as Ken Shamrock, Brock Lesnar, Josh Barnett, Renato “Babalu” Sobral, Cub Swanson, and many others. We had a chance to make the trek over to Erik Paulson’s CSW academy. Our time spent with Erik was a massive session of knowledge that we are still processing during the writing of this article, and with such a massive amount of information that was given, we hope that you will find as many gems from these as we did and begin applying them on the mats. Good training everyone!
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DOUBLE TOP WRISTLOCK (KIMURA)
The double top wristlock is not what you might think it is. It, in itself, is not a submission (as we would call it in the jiu-jitsu community), but rather a difference in terminology used amongst the catch wrestling community to describe a grip in which you have a grip on your opponent’s wrist and your other hand grabbing your own wrist (like a Kimura or Americana grip). According to Erik, the double top wristlock is widely considered the “bread and butter” of catch wrestling and many attacks can come from it. Step 1 Starting from side mount. Erik uses his right hand to grab Denis’s left wrist.
Step 2 Note that Denis is protecting his left arm by grabbing his own pant leg. To counter this grip, Erik “rips” Denis’s arm upward, effectively breaking the grip.
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Arms were not made to articulate like that.
Step 3 Immediately following up with the previous move, Erik returns Denis’s arm to the mat while feeding his left arm underneath Denis’s left arm to set up the double wristlock.
IMPORTANT NOTE: It is common that your opponent may straighten his arm to avoid the Kimura. Erik maintains the grip and may even allow his opponent to straighten his arm. The following sequence of moves will remain the same.
Step 4 Keeping Denis’s hand pinned to the mat, Erik will continue with his left arm to reach towards and grab his right wrist (completing the double wristlock) and drive Denis’s elbow upwards to get the submission.
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DOUBLE WRISTLOCK FROM MOUNT
Step 1
Step 2
Erik has established the mount position on Denis.
Denis will push on Erik’s leg in an attempt to perform a hip escape. From here, Erik will pin Denis’s hand to the mat using his right arm.
Step 3 Using his left arm, Erik reaches across his body and underneath Denis’s left armpit and transitions to side mount.
Step 4 From here, Erik uses the same sequence as the previous technique to finish with the submission.
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ROLLING KIMURA FROM HALF MOUNT Step 1 From half mount, Erik establishes double top wristlock on Denis’s left wrist.
Step 2 Erik leans forward to plant his head on the outside of Denis’s arm and posts his left foot on the opposite side of Denis’s head.
Step 3 Keeping his grip secure, Erik rolls over his right shoulder making sure to keep downward pressure with his left leg on the backside of Denis’s head throughout the roll to effectively secure the submission.
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PILLOW V1
This is a versatile and clever shoulder lock/neck crank submission, or a painful position of control, depending on the circumstances. Step 1 Erik begins by setting up an Americana from side control.
Step 2 Denis defends by bucking his hips up and straightening his arm, taking away the proper angle for the Americana.
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Yeah, probably not legal at IBJJF events.
Step 3
Step 4
As soon as Denis’s hips recoil back to the mat, Erik moves with the flow by bringing his left arm behind Denis’s head while maintaining his double wristlock and keeping the back of Denis’s hand on the mat.
Once control is established, Erik will switch his grip, transferring his right hand to control Denis’s wrist, while his left hand transfers over Denis’s arm to grab his tricep.
Step 5 While maintaining his grips, Erik will now switch his hips, bringing his right leg towards Denis’s head (putting Erik in the north side control position) and slowly raises Denis’s head up while maintaining top pressure on his chest to secure the neck crank/shoulder lock.
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POWER CHICKEN WING
Erik explains that there is a misconception that you can’t effectively attack using a Chicken Wing or armbar. In this technique, Erik shows us multiple ways to create opportunities to finish your opponent, grabbing said submissions.
Step 1
Step 2
Erik has Denis in side control with his left elbow planted on the far side of Denis’s head and using his right hand to grip Denis’s pants, controlling his hips.
Maintaining his hand positioning, Erik now transitions to North-South.
Step 3 Erik will now begin to posture up lifting Denis’s left shoulder off of the mat and posting his right leg out to re-establish his knees snug around Denis’s head, all while keeping top pressure on Denis.
Step 4 Once his position has been established, Erik now feeds his right forearm to his left hand.
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Yeah, the stock probably not legal either. Just depends who’s looking.
Step 5 Connecting the bottom of his wrist to the top of Denis’s wrist, Erik will now lean down and power through Denis’s wrist, effectively breaking Denis’s grip on his own belt, and completing the sequence with a Kimura submission.
THE STOCK
This is a position that positions your opponent in a very compromising position of their arms outstretched while pinned on their back, in essence leaving your opponent extended and open to a multitude of attacks. A variation of this position was the key position that Brock Lesnar used in his brutal victory against Frank Mir in their epic UFC 100 rematch.
Step 1
Step 2
Erik has Denis in seat belt control from the side.
From here, Erik will relinquish his Gable grip and grab high on Denis’s left tricep while using his right hand to grab Denis’s right arm.
Step 3 Using his chest pressure, Erik will now post up with his legs wide keeping his elbows in and driving his left arm against Denis’s head to apply a neck crank.
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AMERICANA FROM INVERTED STOCK
This is another sinister submission that comes from a position that is usually a bad idea to attempt when on the bottom of a side mount and is usually a popular move among people who are uneducated in ground fighting. And that move is the head lock from the bottom of side control. Bad move, right? Not if you’re Erik Paulson. Step 1
Denis has Erik in side control. Erik also has Denis in a headlock using an S-Grip. From here, Erik brings his right leg up underneath Denis’s arm and against his right lat.
Step 2
Step 3
Step 4
Maintaining Denis’s head with his right hand, Erik uses his left hand to grab Denis’s right wrist and feed it towards his right leg.
Erik will now transfer control of Denis’s right wrist by grabbing it using his leg.
From here, Erik curls his right leg in while controlling Denis’s head with both hands to complete the submission.
For additional variations on all of these moves, be sure to check out Erik’s videos on our digital app (additional fees apply for all nondigital subscribers) and check out the videos and many more with a free trial to iRoll.tv. These videos show so much detail that you may actually feel the pain Erik was inflicting on Denis with these moves. We did.
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THE CONSEQUENCES OF JOINT ATTACKS WORDS: DR. PAUL MORTON MD
IN BRAZILIAN JIU-JITSU, COMPETITORS ARE OFTEN PLACING EXTREME PRESSURE ACROSS DIFFERENT JOINTS TO SUBMIT THEIR OPPONENTS. DUE TO THE NATURE OF MUCH OF THE COMPETITION BEING DONE ON THE GROUND, THERE ARE LESS INJURIES THAT OCCUR COMPARED TO OTHER CONTACT MARTIAL ARTS SUCH AS JUDO, TAEKWONDO, WRESTLING, AND MIXED MARTIAL ARTS. The most common injury in competition is to the elbow following an armlock. With the growing popularity of ankle locks, injury to the knee is becoming more commonplace, especially in no-gi competitions.
Upper Extremity Attacks
Arm-Posterior
Trapezius muscle
Armlocks during Brazilian Jiu-Jitsu puts an impressive amount of force across the elbow and sometimes on the shoulder joints. During the straight armbar, or the Americana, most of the force is placed across the medial (inside) of the elbow. As this force is applied, pain is felt as the common flexor tendon begins to tear. As pressure continues, the ulnar collateral ligament will rupture. Eventually this can lead to rupture of the joint capsule and lateral collateral ligaments of the elbow which can lead to an elbow dislocation. During the straight armbar, the intense pressure between the humerus (arm bone) and the olecranon (bony prominence from one of the forearm bones) will also lead to bone contusions and microfractures of these two bony structures. In extreme scenarios, a complete break to the bone can occur.
Deltoid muscle Infraspinatus muscle Teres major muscle Latissimus dorsi muscle Triceps brachii muscle Biceps brachii muscle Brachioradialis muscle Extensor carpi radialis longus muscle
Olecranon of ulna Anconeus muscle
Extensor carpi radialis brevis muscle
Extensor carpi ulnaris muscle Flexor carpi ulnaris muscle Extensor pollicis longus muscle (deep) Extensor indicis muscle (deep) Extensor digiti minimi muscle Abductor digiti minimi muscle
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Abductor pollicis longus muscle Extensor pollicis brevis muscle Extensor digitorum muscle Dorsal interosseous muscle
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Treatment of an elbow injury after an armbar requires a period of rest to allow for the soft tissues to heal. If an elbow dislocation occurs, an immediate reduction should be performed by trained medical personnel. A dislocation can often be treated non-operatively with a period of rest and sometimes bracing if it is stable after reduction. However, any fractured bones or an elbow that continues to be unstable will have a high likelihood of needing surgical intervention and should be evaluated by an orthopaedic surgeon. Much of the pressure is concentrated in the shoulder during the Kimura and Americana armlocks. During extreme stretch of the ligaments and capsule around the shoulder, the head of the humerus can dislocate out of its bone socket (glenoid). When this occurs, an injury to the glenoid can occur (Hill-Sachs lesion) or to the soft tissue around the glenoid (Bankart lesion). An episode of shoulder dislocation often causes permanent injury and sets the shoulder up for reoccurring dislocations. Repeat dislocations can continue to damage the bone and soft tissue in the
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shoulder joint and can become a serious problem. The treatment following a shoulder dislocation can include rehabilitation to strengthen the muscles around the shoulder. Surgical stabilization is recommended to athletes who have repeat dislocations and wish to remain the sport. Wrist attacks can put stress across the wrist ligaments in different ways. Supinating wristlocks, such as the kote gaeshi, puts pressure across the scapholunate ligament. Meanwhile pronating wristlocks, such as kote mawashi, puts stress across the lunotriquetral ligament. As this pressure propagates across the wrist, it can lead to a tear of both ligaments. A complete tear of any of these ligaments can lead to a chronically painful wrist which needs a surgical repair or reconstruction of these ligaments. If the tears propagate across the entire wrist, this leads to a dislocation of the lunate, one of the small bones in the wrist. This is an emergency and would need to be treated at a hospital to reduce the lunate back into the wrist.
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Leg Attacks
Leg attacks, such as heel hooks, calf slicers and kneebars, exert tremendous stress across the ligaments found in the knee. The knee ligaments are important to stability. The medial and lateral collateral ligaments are important for side-to-side movements. A tear of the Anterior Cruciate Ligament (ACL) can lead to instability during cutting and jumping activities in athletes. Heel hooks put stress across the ACL. Often the pain from this injury is unnoticed until after the ACL tears. Once the ACL tears, the knee will swell and fill with blood. This can lead to an unstable knee and limit the ability to compete. Even after resolution of the swelling, an unstable knee can lead to episodes of knee subluxation which can injure the cartilage or meniscus of the knee. Treatment for ligament injuries can be done nonoperatively with physical therapy and sometimes with bracing. Injuries to the ACL usually require surgery to return to competition. An ACL reconstruction often requires long periods of rehabilitation before returning to sport, and competitors can sometimes be unable to return to sport for a year after surgery.
Straight anklelocks put most pressure on the calf musculature and Achilles tendon. An extreme amount of pressure across the Achilles tendon rarely leads to a tear significant enough to cause difficulty with walking. If the tear is severe enough, it may require a period of prolonged cast treatment or surgery to restore the strength of the Achilles tendon. Often, straight anklelocks are done in a way to place stress across the ligaments in the foot and ankle. This can also occur with toeholds. The most commonly injured ligament is the anterior talofibular ligament like that found in anklesprains. Injury to the foot and ankle ligaments will require rest, bracing, and early rehabilitative exercises. Surgery is rarely indicated except in persistent pain or ankle instability.
MCL Patela
ACL
lCL
Lateral Meniscus
Medial Meniscus
Superior extensor retinaculum Inferior extensor retinaculum Extensor digitorum longus tendons
Collateral ligaments Calcaneal “Achilles� tendon
Calcaneus
Inferior fibular (peroneal) retinaculum
Fibularis tertius (peroneus) Tendon
Tarsals
Metatarsals
Phalanges
Conclusion
Submissions in jiu-jitsu are incredibly effective at disabling opponents. In the street, these submissions can permanently disable attackers, quickly ending a confrontation. They can be safely applied in competition and training. The best way to prevent severe injury is to strengthen the muscles around the knee or elbow, apply safe techniques on your partners, properly practice defensive techniques, and tap before an injury occurs.
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BUILDING A BETTER JIU-JITSU BODY WITH EXERCISE BANDS
WORDS: WILL SAFFORD
EXERCISE BANDS USUALLY GET OVERLOOKED BY SERIOUS LIFTERS IN FAVOR OF IRON AND STEEL LIKE BARBELLS, DUMBBELLS, AND KETTLEBELLS. AS A JIU-JITSU ATHLETE, HOWEVER, BANDS ARE AN EXTREMELY VERSATILE TOOL THAT HAVE A TON OF BENEFITS AND SHOULD BE A PART OF YOUR ROUTINE. Bands certainly won’t deliver the strength and muscle building benefits anywhere close to what the “bells” can, but there is a host of rewards that some simple rubber can offer that the others can’t.
Bands Can Do More
There may not be another exercise tool more versatile than the exercise band. Aside from the fact that bands can be used to target every major muscle group, and the combination of band exercises are almost limitless, they can also be used to improve mobility, prevent or rehab injuries, to warm up or finish a workout, or just provide a good pump. Bands can also go almost anywhere with you. Throw one in your training bag to use for a warm-up before jiu-jitsu class, or pack one in your suitcase for a workout while traveling or competing. Often on the road you’re limited to bodyweight exercises or the lame cardio equipment in most hotel gyms. Bands can give that extra resistance to make any travel workout that much harder.
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Get Mobile and Fight Off Injuries
It’s no secret that being flexible can help your jiu-jitsu game. Even more important to the jiu-jitsu athlete is mobility, which means having full range of motion in your joints. Most injuries happen at the joint, which is why having healthy, fully mobile joints will ideally help set you up for a lifetime of pain-free jiu-jitsu. In reality, this may not be possible due the dynamic nature of the sport, and the fact that the joints are literally
attacked, but mobility training can certainly help lessen the chance of injury. Jiu-jitsu inherently puts the body in repetitive positions that can lead to asymmetries between the muscle groups. For example, the hip flexor muscles of the upper thigh are almost constantly engaged while playing guard. This constant contraction causes them to become overactive and chronically tight. Exercises
must be done to activate the opposing muscle group, in this case, the glutes, to bring balance back to the pelvis and promote optimal functionality of this area. Usually when the hip flexors are tight, lower back pain is lurking around the corner if not already there. Another common area of imbalance is the chest/upper back. Bands can be used to work the opposing muscle groups that are underactive while training jiu-jitsu.
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Bands Are Like No Other There is a distinct difference when training with bands than with established loads like a barbell or kettlebell. The resistance of set weights doesn’t change throughout the range of motion of an exercise. In other words, a 135-pound dumbbell will still weigh 135lbs when you deadlift it from the ground or when it’s
by your waist after you’ve stood it up. Bands, however, increase resistance as you progress through the exercises’ range of motion. The benefit of this is twofold. First, you are getting more resistance at the peak of the exercise when the muscle is fully contracted and
at its strongest. Second, you are taxing the joints less with less resistance at the bottom of the rep when the muscle is fully extended or at its weakest. So bands actually can provide increased stimulus to a fully contracted muscle while being more forgiving on your joints.
Soak Up the Training Benefits
Grapplers need a solid mix of performance qualities including strength, power, cardio capacity, and maybe most importantly, strength endurance, which is the ability to sustain strength over time. As mentioned, bands won’t do a whole bunch for developing your one-rep max or adding insane bulk to your frame, but they are almost the perfect tool for high rep sets that will develop fight-winning strength endurance. Plus, with the added joint-sparing benefits of bands, you can train high reps with speed to develop power, cardio, and mental toughness.
Types of Bands
There are typically two types of exercise bands available on the market. The first is the open-ended rubber tube that comes in a variety of thickness for more or less resistance. Sometimes you can find these with handles that are often detachable so you can alter the resistance by changing the band. Plenty can be done with just a rubber tube without handles, however. The second is the loop band, which is a closed-end flat rubber band that also comes in different resistance thicknesses. Both types of bands are very versatile and many exercises can be done with both; however, certain movements lend themselves better to a certain type of exercise band.
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Programming Exercise Bands into Your Workout Hopefully by now you’ve either already started using bands, or, after this article, will add them to your routine. But where exactly do bands fit into a grappler’s workout program? First, bands can be used to warm-up for any workout, jiu-jitsu, or strength and conditioning. Just run through a few sets of the warm-up exercises below to get your body tuned up to train. As mentioned, bands can be used to improve mobility and prevent injuries. Many times, these exercises are also great for a warm up too as they activate muscles that are needed to stabilize your joints while lubing up the joints and increasing range of motion. You can also do band mobility exercises as their own workout or after a workout. Bands can also be used during a strength and conditioning workout during drop sets (ie. bench press directly into banded push-ups), for standalone exercise, as part of a circuit, or as a finisher. They can also be used to create an intense core workout that will mimic many of the movements you’ll make on the mat. Finally, create an entire band workout while you’re on the road, outdoors with limited equipment, or just want to give your joints a break from the stress of barbells and other heavy loads.
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Exercises: Band Pull-Aparts – Stand holding an exercise band in front of your chest with hands just beyond shoulder width. With your shoulder blades pulled back and down, pull the apart until your hands are straight out to your sides. Don’t allow your shoulders to raise and, or your elbows to bend.
Banded Push-Ups – Using a loop band, loop the band around your hands and behind your upper back as if putting the band on like a jacket. Assume a high plank position with a rigid core and perform push-ups using the band for added resistance.
Knee-On-Belly to Row – Loop a band around an anchor point at knee level and position a medicine or BOSU ball a few feet from the anchor. Assume a knee-on-belly position with your left knee, holding the band in your right hand. Row the band to your chest. Then move laterally to the right switching hands with the band and knees on the ball. Once you’ve reached the knee on belly position, row the band to your chest.
Kneeling Pallof Press – Loop a band around an anchor point at knee height. Kneel perpendicular to the anchor point holding the band with both hands at your stomach. Be sure to position yourself far enough away from the anchor point to get adequate tension in the band. While keeping your shoulders relaxed, push the band away from your torso until your arms are fully extended. Do not allow your body to rotate or your shoulders to elevate.
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OH Squat – Hold an exercise band in front of you with hands at shoulder width. Stretch the band apart and raise your arms overhead to make a Y shape. You should feel the muscle of your upper back and shoulders activating. Then proceed into a deep squat, keeping your chest up. Do not allow your arms to fall forward, your knees to cave in, or your feet to turn outward. Banded Leg Lifts – Attach a band to an anchor point at knee height. Lie on your back in front of the anchor point with your head closest to the band. Grab the band with both hands and extend it out over your mid torso using your lat muscles. With a flat back, lift your legs up so they are perpendicular with the ground. Slowly lower them down as low as possible without allowing your back to arch then bring back to the top and repeat. Banded Pull-Through – Attach a band to an anchor point at knee height. Face away from the anchor point and reach between your legs to grab the band with both hands. Push your hips backward, feeling a stretch in your hamstrings while maintaining a flat back. Explosively drive through your heels and squeeze your glutes to return to a standing position. This is a hip hinge identical to a deadlift or kettlebell swing.
Skiers – Attach a band at an anchor above shoulder height. Face the anchor holding one end of the band in each hand. Aggressively drive your arms down by your sides while hinging at the hips using the same motion as the Banded Pull-Through. Don’t allow your arms to bend or your back to round.
SLRDL to Row – Attach a band to an anchor point at waist height. Stand on one leg facing the anchor with the band in the opposite hand. Hinge at the hips pushing them backward while reaching the band forward, keeping a flat back. Drive down through your heel to return to standing while rowing the band to your rib cage. Don’t allow your shoulder to raise or your body to twist.
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Face Pulls – Attach an open-ended band to an anchor at eye level. Face the anchor and grab the band with palms down, raising your arms to shoulder level in front of you. Drive your hands back toward the sides of your head, making an L shape with your arms, squeezing your upper back in the process.
Lateral Raise – From a standing position step both feet on an open-ended band then hold one end with each hand at your sides. Raise your arms straight out to the side until they are horizontal with the ground. Do not allow your arms to bend or your back to arch.
Lunge to Press – From a standing position step one foot on top of a loop band and hoist the other end up to your shoulder and hold as if your hand was in a boxing position. Take a long step back with the opposite leg into a deep lunge. Drive up to a standing position then punch the band up over head to finish.
Sample Workout Warmup/Mobilit y/ Injury Preven t io n:
Oh Squat Pull-Aparts Shoulder Dislocates Side Lunge to front raise 10 reps of each for 3 rounds.
Side Plank w/ Row - Attach a band to a low anchor point
Seated Row - Take a seat
and assume a side plank position facing the anchor. With your top arm drive your elbow back toward your ribs keeping your shoulder blades back and down and hips elevated.
on the ground with your legs straight out in front of you. Loop an open-ended band around both feet. With tall posture and a flat back, drive your elbows backward, squeezing your shoulder blades together.
Thruster – Step on an openended band with both feet and hoist both ends up your shoulders, hands up like in a boxing position. Drop down into a deep squat then explode up driving your arms up overhead.
Circuit A (loo p ba nd ) 15 Banded Pull Through 10 Banded Push Up 12/s SLRDL To Row 10/s Lunge To Press x4
Circuit B (Ope n- e nd e d band) 12 Lateral Raise 15 Face Pulls 10 Seated Rows 10 Thrusters x4
Core 15/s Kneeling Pallof Press 12 Banded Leg Lifts 15/s Side Plank Row x3
Finisher Skiers Knee on Belly to Row Thrusters 20 seconds of each with 10 seconds rest between for 4 total rounds
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THE PROMOTION OF LIFE NORMALLY, A WRITE-UP LIKE THIS IS RESERVED FOR OUR PROMOTIONS SECTION. BUT THIS PROMOTION TENDS TO HAVE A BIT MORE WEIGHT BEHIND IT. It’s pretty safe to say that a belt promotion in jiu-jitsu not only signifies progress and evolution in technique but it can also represent progress and evolution in one’s life. Well that is no understatement when you consider that former MMA and jiu-jitsu stand out Javier “Showtime” Vazquez received his fourth stripe on his black belt at the beginning of this year under the hands of his original professor Rodrigo Medeiros inside of Javier’s beautiful and spacious brand new academy. Not only does this promotion acknowledge
his evolution of his time spent on the mats, but this one was particularly special because it came at a time when his outlook on life was directly challenged, up-close and personally. Just five months previous to this promotion, Javier was feeling sluggish and stated that he felt he had “lost a gear” in his movement. He was also experiencing serious abdominal pain while giving a seminar on the East Coast. Shortly after, he visited a doctor and was diagnosed with stage three colon cancer. His new fight had officially been scheduled. Surgery to have the cancers removed was performed and chemotherapy was the next step.
Against The Grain However, Javier chose a different route. One that was more in line with his belief system. Instead of a six month prescribed chemotherapy regimen, Javier elected to adhere to a strict juicing and diet protocol known as “The Gerson Therapy” which is based off of eliminating any kind of processed foods or drinks and consuming each item immediately after being made. Anyone who knows Javier can tell you that one of his strong points is not only his willingness to put up a good fight but also that Javier is a sort of “creator”. He loves to create systems and feels that systems are not only efficient in a fighting methodology but also an efficient way to go about everyday life. But Javier insists that he could not walk this path alone. His mother and sister rushed to his side in his path to recovery to fill in as key figures in helping Javier implement his own systematic approach to the Gerson Therapy. Three months after his surgery, Javier was happy to report that his body was free of cancer. Grateful for his diagnosis, it wasn’t long before Javier had to wage his next battle for his health. Now he was experiencing debilitating pain in his side- he was diagnosed with a large kidney stone. Although something like this is a somewhat common diagnosis (we may all know someone who has experienced one at some time in their life), it is a miserable experience nonetheless. But in Javier’s case, although he was able to pass the stone normally, the stone caused damage to his kidney during the pass causing a rupture and forcing Javier to return to the hospital with an entirely new, and what seemed to be, unrelated condition to his previous battle. After spending a few nights under supervision in the hospital, Javier has since experienced a full recovery from his latest ordeal and is ready to continue at his new academy at full steam ahead and show the world that the “extra gear” that he lost is “back”. Congratulations on your
recovery Javier! You’re an inspiration.
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