THE LONG AND SHORT OF MAKING WEIGHT Nutrition, Condition, Technique, Submit
MASTER THE MOUNT LESSONS FROM CHAMPION
XANDE RIBEIRO
AVOID
THE
TAKE
DOWN
GET A GRIP! WAYS TO IMPROVE YOUR GRIP
TAP OR
SNAP
Elbow Injuries Explained
Plus: JOEL TUDOR Longboard to Black Belt MIND GAMES Control Yourself
ke Eddie Bravootvaer the Twister trip to disc
DON’T MESS WITH TEXAS! Rolling Through Dallas Cover.indd 1
$6.99 US/CAN
Mr. Twister s us on a
APR/MAY 2012 / ISSUE 07 • JIUJITSUMAG.COM
THE SHOULDER It’s Complex
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CONTENTS April-May 2012 // Issue 07 ::::::::::::::::::::::::::::::::::::: REGULARS EDITORIAL
6 8 24 32 84 92 102 106 110
Rules rule
CHECK-IN News, tips, and more
GRUB Diet to make weight
SUPLEMENTS For the Joints
SPOTLIGHT Joel Tudor
GEAR LAB Lots of New Stuff
MEDIC
TECHNIQUES TAKE DOWNS
36 44 74
Control the Controlables
IN FOCUS Head-To-Head
COVER TECHNIQUE Master the mount with Xande
TWISTER Discover the Twister with Eddie
STRENGTH & CONDITION GRIP STRENGTH
96 88
Elbow Injuries
MIND GAMES
Avoiding the take down
Like an oak
WATER WEIGHT CUT If you gotta, do it right
WARM UP SHOULDER COMPLEX
20
It’s complex
88 FEATURES BJJ IN DALLAS
64 70 114
Your Travel Guide
BJJ IN MMA Who wants some?
SUCCESS New Column Worth Reading
OMG my eyes are burning!
32
44
102
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ON THE COVER
Multi-time Champion Alexandre “Xande” Ribeiro is ready for a fight!
Master
THE MOUNT with Xande Ribeiro
44
Xande shows you why he’s as good as they get.
AVOID THE WN!
TAKE DO
36 THE TWISTER WITH EDDIE
74
Our Guide to Dallas.
00
OR D U T JOEL SPOTL
IGHT
Contents 7.indd 2
That’s a Longboard.
Open up your game like never before with the Truck, Twister Side Control, and the TWISTER!
DON’T MESS WITH TEXAS
Apr/May 2012 | 5
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editorial
GROW ON hen I was growing up one of my favorite television cartoons was GI JOE. After every episode one of the characters, often times Duke or Shipwreck, would come on the screen with some sort of life lesson. At the ISSUE NOTES end of each anecdote Duke and the kid being lectured to would say in tandem, Andre Galvao’s “knowing is half the battle!” Well, in jiu-jitsu, as in life, knowing Drill It Column will is half the battle, especially at a tournament. With the popularity return next issue. of sport jiu-jitsu growing exponentially, more and more “leagues” or “federations” are popping up. In a perfect world, every Our Diet Column is competition would use the same rules and those rules would now called “Grub” not change very often. That’s one of the virtues of baseball. because it sounds cooler Watching a three-hour long game is a bit like watching paint dry, than “diet.” but because of continuity in the rules, it’s the one sport you can News is now compare stats between players of different generations, if you’re “Check In,” it’s a play into that sort of thing. But regardless, my point is that continuity on words like “checking in the rules is good for any sport. Until every tournament adopts in for a competition.” the same set of rules, one set for gi, one set for no-gi, it’s up to
The IBJJF rules are more clear than they have been but still leave room for improvement and clarification.
you to be well versed in the particular rules for the tournaments you’re entering. Prior to any competition, check out the sanctioning body’s rules, study them carefully and look for any unique rules that are not necessarily the norm, or differentiate from the widely accepted IBJJF rules. Speaking of those IBJJF rules, this year the International Brazilian Jiu Jitsu Federation published a very well put together PDF file going over all their rules and refereeing procedures. The file is free to everyone and we highly recommend familiarizing yourself with the rules whether you ever plan to compete or not. Knowing what’s legal and what isn’t will help you to concentrate your energies on techniques that won’t get you disqualified should you decide to compete. If you roll no-gi, consider that most tournaments you compete in are actually considered submission grappling contests and use an often more liberal set of rules with far fewer restrictions on leg and joint locks. Whatever you roll get familiar with the rules… because knowing is half the battle!
Mike Velez Editor & Publisher mikev@jiujitsumag.com
We’re officially one year old! This is our first anniversary issue. As a huge thank you we’ve managed to add 16 pages to this issue! We hope to maintain this new page count and can only do that with your continued support. We really appreciate you picking up the magazine and hope you enjoy every page.
EDITIORIAL STAFF Editor & Publisher Mike Velez Copy Editor Deb Blyth Contributing Authors Seymour Yang, Jeremy Reid, Mark de Grasse, Dr. John Park, Dan Faggella, Kenny Johnson, David Levy-Booth ART & PHOTOGRAPHY Art Director Dave Palacios Photographers Jason Boulanger John Cooper PRODUCTION /ADVERTISING Production Director Paula Fountain Advertising Sales Mike Velez Circulation Manager Tom Ferruggia CHANGE OF ADDRESS & SUBSCRIPTIONS Phone: 1.877.834.3552 ext. 227 Web: jiujitsumag.com ADVERTISING /SALES INFO Available upon request, Contact: Jiu-Jitsu Magazine PO Box 2405 Chino Hills, CA 91709 ph: 1.877.834.3552 ext. 221 fax: 909.591.1251 NATIONAL/INTERNATIONAL NEWSSTAND DISTRIBUTION The Curtis Circulation Company Jiu-Jitsu Magazine (ISSN 2157-6173) is a publication of Recon Media Inc., PO Box 2405 Chino Hills, CA 91709; Phone: 877.834.3552; Fax: 909.517.1601email: info@jiujitsumag.com. Subscription rates are $27.99 for 6 issues (1 year), $42.99 per year Canada, and $67.99 per year for foreign airmail. All rights reserved, The entire contents are copyright 2012 Recon Media Inc, and may not be reproduced in any manner in whole or in part without written permission from the publisher. The views and the opinions of the writers and advertisers are their own and do not necessarily reflect those of Recon Media Inc., the Publisher, or the editorial staff. The Publisher assumes no responsibilities for advertising claims, errors, and omissions. Some of the techniques described in this magazine can be dangerous. Always practice safe procedures and use common sense. Recon Media Inc., and the Publisher can not be held responsible from any injuries or damage caused by these techniques. Perform at your own risk. Jiu-Jitsu magazine is published bi-monthly. Application to mail at Periodicals Postage rate is pending at Chino, CA and at additional mailing offices. Postmaster: Send address changes to Jiu-Jitsu Magazine PO Box 2405, Chino HIlls, CA 91709.
100% Recyclable. Save the Planet. Roll Frequently, Read Jiu-Jitsu Magazine Printed in the U.S.A
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DON’T BE
A DUMMY
Z
ebra just unveiled three new Zebra Dummies perfect for drilling techniques. MMA Dummy has a solid base with no legs so it’s easier to stand up to work on throwing drills and is available in three sizes. Grappling Dummy is perfect for jiu-jitsu and can be used for throws, arm locks, transitions, and other moves. It does have legs so you can work on sweeps, and it is available in four different sizes. Submission Man comes in a guard position with flexible legs so you can work on passes, sweeps, transitions, leg locks, and other moves. He’s available in one size. Last, is Hangman Dummy. He’s a perfect punching heavy bag you can use to focus your striking, if you’re into that sort of thing. All four are available from Zebra. Zebramats.com
MAKE We used to call it News. Now it’s Check-In, get used to it.
NOW
The Woodstock of Jiu-Jitsu? This May, May 12th to be specific, the world of jiu-jitsu will converge on Long Beach, California for the first ever World Jiu-Jitsu Expo. The event will be hosted at the Long Beach Convention Center and will cover over 100,000 square feet of Brazilian Jiu-Jitsu in memory of two Jiu-Jitsu greats: Carlos and Helio Gracie. The one-day event will feature free seminars, autograph signings, tournaments, lessons in history, and some of the best companies in the business will be on hand, ourselves included! Renzo Gracie is the man behind the venture and we’re sure the event will be amazing. Be sure to come say, “Hi!” Worldjiujitsuexpo.com
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Getting Short
GAMENESS T KIDS SHIR Fierce, but playful. That’s the look your kid will sport rocking this new pit bull pup design from Gameness. Available in kids sizes in both black and white. Gameness.com
WITH KORAL
Koral Fight Co recently released some new board shorts designed for grapplers. The new shorts feature a Velcro closure, drawstring, side slits for lots of range of movement, and Lycra between the legs for plenty of mobility. Three new designs are out, Blue, Fight Pro Thunder (Red/Black) and Fight Pro Brazil (Yellow/Green) that are modeled here by Pedro Munoz. The new shorts have a suggested retail of $52. Koralusa.com
Kappa Fight Soap Rub a piece of art all over your body and help tap out cancer at the same time. That’s the idea with this limited edition Kappa bar from Fight Soap. The art is designed by BJJ artist “Meerkatsu,” whom we know as Seymour Yang. , It’s of a mighty dragon battling it out with a giant turtle and is molded into only 100 limited edition bars. The bars are made with a mix of Tea Tree oil and other essential oils, along with a hint of wood, citrus, and musk so that you’ve got that clean scent. Each bar comes with a decal of the design and for every bar sold, a contribution will be made to TapCancerOut.org, which is a BJJ-based organization pledged to help charities raise money through events and merchant sales to go toward cancer research. Fight-soap.com
QUICK TIP Yup, that’s 27-time World Champion Renato Laranja.
For You To Make Better Fight
I
n our last issue we talked about the virtues of a simple apple. One thing we failed to point out was brought to our attention by a reader. Whenever you eat any fruits or vegetables, especially apples since you eat the skin, it’s very important that you completely wash them prior to eating. Do this by gently rubbing the fruit or veggies under running water. For firmer fruits like apples, you can use a soft bristle brush to do a more thorough job.
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High Fashion
Kamon
NOW
Triumph United’s Spring 2012 collection is out and it’s heavy on jiu-jitsu inspired designs. Here’s a look at a couple, you can go to their website for more designs. Triumphunited.com
UFG Kicks Off
Recently, the United Grappling Federation kicked off the first of their 10-event schedule in Sacramento, California. Competitors from 85 teams competed and 94 state champs were crowned, each will gain free entry to the Western States Grappling Championship that will take place in Salt Lake City, UT this October. In the team scoring, Guerrilla Jiu Jitsu took home all but the Submission Grappling category.
Scramble is a brand that creates a unique mix of Japanese and Western designs, based out of the UK, and their stuff has created a cult following that seems to be growing. These are their latest creations, they’re the Kamon fight shorts for MMA and no-gi. The design on the thigh is actually Japanese calligraphy that says “jiu-itsu.” They’re made of a durable polyester material, instead of a slit along the sides, and that space is filled with a stretch Lycra material to prevent folding over when working off your back. Other features include sublimated graphics, an internal drawstring, elastic waist, Velcro strap, and triple reinforced seams. Scramblestuff.com
The winner of the Advanced 2001 Super Flyweight Kids Submission Grappling Division, Albert Williams
Kayla Fitzsimmons of Gracie Fighter and Arielle
from Guerrilla Jiu Jitsu submits his opponent with an
Dengrove of Bay Jiu Jitsu in the Womens Blue Belt
arm bar.
Middle Weight Division.
We’ll be covering the Championship in Utah.
Stephan Goyne of Bay Jiu Jitsu defeats Nam Phan
of Ma Du Academy by points in the Adult Expert
Richard Wong of Yemaso BJJ wins the Juvenile Feather
Submission Grappling Division.
Weight Submission Grappling Division.
The Adult Submission Grappling Team Champions,
Kyle Lehane of One World wins the Adult Purple Belt
Napa BJJ.
Light Weight Division.
10 | Jiu-Jitsu Magazine
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MAY 12 , 2012 Long Beach Convention Center California USA w w w.w o r l d j i u j i t s u ex p o.c o m Dear Brazilian Jiu-Jitsu Fans, As one of the world’s fastest growing sports, Brazilian Jiu-Jitsu needs no introduction. In fact, to put it simply, since the early 90’s, Brazilian Jiu-Jitsu has become a worldwide phenomenon and has grown in a way most of us could never have imagined. Considering the growth of Brazilian Jiu-Jitsu around the world, this is the perfect time and Long Beach, California is the perfect place to hold the World Jiu-Jitsu Expo. On Saturday, May 12, 2012 the Long Beach Convention Center will be transformed into pure adrenaline for everything related to Brazilian Jiu-Jitsu and the BJJ lifestyle. As president I’m excited and proud to be a part of the upcoming and long-awaited World Jiu-Jitsu Expo. This event will bring together under one roof everyone and everything connected to Brazilian Jiu-Jitsu. I believe this inaugural event is the beginning of what will quickly become one of the premier sporting expos in the world. The World Jiu-Jitsu Expo will not only bring together some of the greatest names in the sport, past and present; it will also spotlight the history, legends, and the brands that have turned the sport of Brazilian Jiu-Jitsu into the phenomenon it has now become. The World Jiu-Jitsu Expo will offer 91,000 square feet of exhibition space for everything related to Brazilian Jiu-Jitsu. Besides the gear, the legends, the autographs, the Q&A sessions, and a chance to network with some of the biggest names in the business, the World Jiu-Jitsu Expo will also present the WJJE Tournament, including some of Jiu-Jitsu’s greatest up and comers. As if that weren’t enough, the World Jiu-Jitsu Expo will host free BJJ seminars taught by some of the most respected names in BJJ and MMA, sharing techniques and insights, which have taken them to the very top of the sport. While you’re at the expo, I also hope you take a few minutes to check out some of the photographs of the greatest name in our sport. In short, whether you’re a fan, a fighter or just someone who’s passionate about Brazilian Jiu-Jitsu, mark your calendar now. Saturday, May 12, 2012 promises to be the starting point of something huge in the growing BJJ business around the world! That being said, there’s only one question left to ask: Are you ready to get up close and personal, networking with some of the biggest names in the game? If so, I hope to see you and the rest of the world in Long Beach, California, on Saturday, May 12, 2012 at the World Jiu-Jitsu Expo!
Your friend, Renzo Gracie WJJE President
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NABJJF ALL AMERICAS At the end of January, over 700 competitors duked it out at Cal State Dominguez Hills in Carson, California for the North American Brazilian Jiu Jitsu Federation’s All America’s tournament. The event drew competitors from all over Southern California, Las Vegas, and Arizona. Competition ranged from kids all the way up to brown and black belt adults. Coming all the way from Arizona, Nova Uniao took the first place position on team points, followed by Silva Army, and then Lotus Club. Ralph Gracie brown belt stand out Sean Roberts won his brown belt heavy weight division, while his teammate, Beneil Dariush won his brown belt middle weight division and the absolute. Premium Fitness’ kids’ team managed to unseat local powerhouse A-Team Jiu-Jitsu for first place, who settled for second followed by Leon Jiu-Jitsu.
FREAEDEERDSBRESAPCONKD Which one IBJJF rule would you change and why? MARK CHADWICK I would like to put more implications on doping and stuff like that so the IOC would take a serious look at the organization in 2016 during the demo at the 2016 Olympics. It would be one step closer to the Olympic sanctions so we would get one governing body and everyone would be able to compete on the international level so we could find out who really is the best instead of good fighters boycotting the different organizations, etc.
QUICK TIP
These Colors DON’T RUN T
Don’t worry your gi won’t smell like a pickle. Unless you smell like a pickle.
HIS TIP CAME TO US FROM KORAL USA WHEN PICKING UP SOME NEW GIS, BUT ACTUALLY MANY GI MANUFACTURERS HAVE BEEN SUGGESTING THIS TIP FOR A WHILE. When you wash your colored gi for the first time, put about a 1/2 cup of white vinegar in your washer’s bleach intake. The vinegar will help set the color and prevent it from fading or running. You can continue to use a small amount each time you wash it to help maintain the color and kill germs. Also, never use bleach of any kind on your gi, no matter what color it is, even white. Bleach weakens the fabric and will definitely shorten the lifespan of any gi.
Advertise Your School In JIU-JITSU MAGAZINE! For just $25 a month you can list your school in our new Academy Directory. It’s easy and simple. Go to www.jiujitsumag.com and click on the “Subscribe” link for more details.
Ralph Gracie Chino Hills 14151 Pipeline Ave, Chino CA 91710 1-877-55-GRACIE ralphgraciechinohills.com
Every class taught by black belts (3 on staff) • Kids and Adult Classes • Jiiu-Jitsu, Muay Thai and Wrestling • Morning, Evening and Weekend Classes • Friendly Atmosphere, Train with the Best!
JAYLO SUPA LUCHA If the submission can make someone tap, then allow it. No belt divided submissions. Also, the ultra heavy division needs some adjusting in starting weight and should have a cap. RYAN PARKER Get rid of advantages. Stupidest thing ever when deciding the outcome of a match. You don’t get points for almost making a basket. Almost hitting the ball. Or, almost making a touchdown. So, advantages can piss off. And as far as some techniques being legal for different belts, it should broaden, but stay. Some white and blue belts cannot be trusted to have certain moves down well enough to do them safely. It’s an experience thing, and safety issue. Nothing personal. KIRK ARNOLD Stop the points system. Win by submission only. This would stop people from stalling when they are up on points. No sub no win. ANDREW HUSSEY Make a 220 to 240 div VINCENT FALABELLA Reaping the knee. When 40% of your paying customers are disqualified something is wrong.
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High Boltage!
Since our first issue, Kenny Johnson has been showing us how to incorporate sound wrestling into our jiu-jitsu game. Through decades of wrestling experience on every level imaginable Kenny has developed a wrestling system that can be used to teach anyone how to be a skilled wrestler or how to incorporate wrestling into their combat endeavors such as MMA or Jiu-Jitsu. His new DVD is the first in a series of DVDs on the BOLT system. The first DVD is White BOLT. Just as with jiu-jitsu belts, BOLTs cover the same color system. The first video will show you the fundamentals you need to build a solid wrestling foundation. The video is produced by Six Digits Productions and the quality is amazing. Look for a full review on the video next month with specific pointers on how you can incorporate the topics into your take down game. Sixdigitsproductions.com Boltwrestling.com
OST GETTING THE M out of
JIU-JITSU
MAGAZINE
VIDEO We’ve shot video of many of the techniques covered. In future issues, we will have a QR code for each article, but until then, you can find a link to instructional videos on our website, jiujitsumag.com
Drill and PRACTICE We cover quite a few techniques in this issue and we hope that we give you plenty of detail for each. You have two months before the next issue comes out (we’re bi-monthly), so take your time and drill the techniques we discuss with your partners and practice, practice, practice! If you get a solid understanding of just six techniques we cover in this issue you’ll have a huge advantage over those who don’t read JJM.
The Skills TRIANGLE
You’ll see these scattered throughout the magazine in the technique articles. These give you an indicator of what qualities will help you perform the technique with greater ease. This doesn’t mean that you must possess these qualities; it simply means that you will be able to perform the maneuver with greater ease if the rating is higher in a quality you possess. For example:
Flexibility – A low rating Stuff you need to know.
means additional flexibility won’t really aide you. A high rating means that you’ll find this technique easier if you’re very flexible.
Strength – A low rating means that very little physical strength is necessary to perform. A high rating means that using greater strength will be beneficial in performing this technique. Agility – A low rating means that this technique can be performed slowly, a high rating means that the ability to perform quickly will be an advantage. This is a simple guide to aid you. Having the greatest flexibility, strength, and agility will not outweigh solid technical skill and paying attention to the fine points of a technique. This system is a work in progress, and we hope to perfect it soon with feedback from our readers.
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WARM-UP
SHOULDER
COMPLEX words: JEREMY REID | photos: JASON BOULANGER
T
HE SHOULDER HAS THE GREATEST RANGE OF MOTION OF ALL THE JOINTS IN THE BODY. It is involved in any and all movements of your arms. So, as you might imagine, it is involved in almost every move in jiu-jitsu. But this free range of motion and movement comes at a price. Since the shoulder moves through this great range of motion, it is extremely susceptible to a large number of shoulder injuries. Hmmm, no wonder there are so many submissions that attack the shoulder joint Properly warming up the shoulder complex is critical in avoiding these injuries and ensuring a pain-free training session.
Anatomy
SHOULDER bones & JOINTS
W
Everybody wants efficient shoulders.
hen most people think of the shoulder, they think simply of the deltoids and the basic glenohumeral joint. The glenohumeral
joint refers to the ball and socket joint that technically is the shoulder. However, the shoulder is far more complicated and intricate. The shoulder is capable of large ranges of motion and a vast variety of movements. To allow for this, the shoulder recruits the aid of several other joints and muscles, thus the more accurate term is the “shoulder complex.� The shoulder complex actually consists of four joints and five bone groups that work together to allow for free movement of the shoulder. These four joints are the glenohumeral joint, the acromioclavicular (AC) joint, sternoclavicular (SC) joint, and the scapulothoracic joint. The scapula, or shoulder blade, plays a huge part in the shoulder complex. The scapula is involved in and controls almost all movements of the shoulder. It is essentially responsible for stabilizing the shoulder. Besides the joints, a large amount of muscles play a huge part in the shoulder complex. To allow for such complex movements, these muscles must work together, in the right combinations, to ensure proper and efficient movement.
STERNOCLAVICULAR JOINT
ACROMIOCLAVICULAR JOINT
GLENOHUMERAL JOINT SCAPULA/SHOULDER BLADE
SCAPULOTHORACIC JOINT
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ATHLETIC BODY CARE
WARMING UP THE SHOULDER COMPLEX
W
e want to warm up the shoulder complex to prevent injuries and allow for optimum performance. The point of this warm up is to increase temperature and decrease tissue viscosity of the muscles. Another benefit of this warm up is to increase muscle activation by stimulating your central nervous system and the motor units that control the muscles in the shoulder complex. This will allow for greater reaction time and increased power production from the muscles. With this warm up, as with all warm ups, we want to follow a general exercise order to properly and progressively increase range of motion and muscle activation. With all warm ups you should start with some sort of general thermogenic movement, such as jumping jacks or light jogging, to increase core body temperature. After that, you want to proceed with general movement activities, taking the joint through its normal range of motion. We can then start with the more dynamic exercises, increasing the speed and taking the joint through a greater range of motion. So, I recommend doing the following exercises as either a part of your current warm up routine or you can add them at the end. Either way you should perform them in the order they are listed below:
DOWEL OVERHEAD SHOULDER SWINGS
SHOULDER ROLLS
1.dowel
Grab the Perform 10 to
with as wide a grip as possible
1.arms hang at your
Stand and let your
sides.
2.your shoulders
Slowly start rolling
forward using your scapulas without moving your arms
Perform 20 to 30 repetitions slowly increasing speed and range of motion. Reverse direction and repeat
20 repetitions.
3.the speed while
Start increasing
ensuring you are going through full range of motion
4.and repeat.
Switch directions
2.head as far back as possible while Swing the dowel up over your
keeping your arms straight
ARM HUGS
1.out to your side
With your arms
swing your arms in front crossing one arm on top of the other giving yourself a hug
2.back out as wide
3.swing the dowel back and behind If you are able to, continue to
you until it reaches your lower back
Swing your arms
as possible
3.the arm on top Slowly increase 4.speed and range of Repeat switching
motion with every rep
4.goal is The
to be able to do this while keeping your arms straight through the entire process
5.reach as far
Make sure you Keep your eyes open.
back as possible while hugging yourself
*NOTE: If you cannot go all the way behind your back, you may bend your arms to get the dowel behind your back. If you still cannot get it behind
Perform 10 to 20 repetitions
your back, simply go back as far as you can feeling
increasing speed with each repetition.
the stretch.
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WARM-UP
DOWEL SHOULDER CIRCLES
1.dowel with Hold the
as wide a grip as possible hanging in front of you
2.still as possible, swing the
While keeping one arm as
other arm in a circular motion around your head until your arms are behind you
3.arm still as you swing the Now keep the opposite
other arm in a circular motion around the back of your head until your arms are in front of you in the starting position
4.and try to slowly increase
Continue with these circles
Perform 10 to 20
speed and range of motion
repetitions in each direction.
5.direction
Repeat in opposite
INTERNAL/EXTERNAL ROTATION DOWEL STRETCH
1.
Our model is Josh Baumgarten from Next Level Gym in Chino, CA.
Hold the dowel in one hand and drop it over and behind your shoulders so it runs along your spine
2.
With your opposite hand grab the bottom of the stick behind your back
3.
Walk your hands so they
5.
are as close together as possible while remaining comfortable
Pull down with the bottom arm to stretch the top arm
4.the top arm to
6.bottom hand
Pull up with
stretch the bottom arm
Switch top and
and repeat
This Workout is Powered by Athletic Body Care:
N
o workout is ever complete without proper hygiene. Be prepared before and after hitting the mats with the Athletic Body Care line of performance skincare products designed to provide the athlete with a level of hygiene and protection better than any other today. www.athleticbodycare.com
Hold each position for three to five seconds for 10 to 20 repetitions. Switch hand position and repeat.
this as an r tch at the end of you stre tic sta d iste ass ining session tra r you of end routine or at the
o use *Note: You may als
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Weight Cutting For Success
OUT!
words: JEREMY REID
If you have no will power turn to page 88.
es, the weight cutting article is here. In this article I will explain what you need to do to EFFECTIVELY cut weight while maintaining performance. Cutting weight while sacrificing our jiu-jitsu games is not smart and should not be our goal. I always recommend slower gradual weight loss; however, this article should give you the necessary info to cut a good amount of weight in
a relatively fast period of time. Also, keep in mind this article is designed for cutting weight for JIU-JITSU tournaments and NOT MMA FIGHTS! There is a huge difference. While many tournaments have different rules regarding weigh ins, I will focus this article on weight cutting for tournaments that have day of/pre-match weigh ins. The main idea will be utilizing very little to no “water weight cutting.” I know that is extremely prevalent and
almost seen as a necessity, however, it can detrimental to performance if done incorrectly. So, here is my little disclaimer: if you’re competing in a jiu-jitsu tournament with day-before weigh ins, you can cut some water weight. In that case, use this article as a guide to get you where you want to be prior to your water cut. Again, this is only for weigh ins the day BEFORE the tournament!
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A pound is a pound…
BUT NOT REALLY
O
ne of the biggest problems I see with weight cutting in jiu-jitsu athletes is attempting to cut too much weight. They tend to look at weight cutting in absolute terms instead of relative terms. While 10 pounds might always be 10 pounds, 10 pounds to a 220 pound guy is NOT the same 10 pounds for a 140 pound guy. 10 pounds is also not the same 10 pounds for a guy at 10% body fat and a guy at 20% body fat. How many times have you heard you can cut 10 pounds the week of or even the day of? We have all heard stories of fighters cutting ridiculous and unheard of amounts of weight. We then fall into the mentality of, “well if they can do it, I can do it,” without taking into account all the factors. The rise of MMA and its growing popularity has fueled this fire. We hear the stories of UFC fighters walking around 40 pounds higher than their weight class and cutting up to 20 pounds the day of weigh ins. While this may happen, it is by no means the norm and definitely not the best way to cut weight. As with everything, the most extreme cases get the most attention. Besides, these stories are all too often followed the next night with commentary such as “he looks flat” and “he had a hard cut and doesn’t look recovered.” Now for some more important details to understand. These fighters weigh in at least a full 24 hours prior to their fight. Another thing to keep in mind is that a large majority
of these fighters, specifically the ones who do cut that much weight, utilize a nutritionist and an IV to rehydrate following weigh ins. Also, MMA fighters train for one fight against one opponent, while a jiu-jitsu athlete could potentially compete a dozen times in one day at a large tournament. With all this in mind, you must set realistic goals and be honest with yourself. If you are 15 pounds over the weight class with four weeks to go and you are very lean, odds are you’re not gonna make it. While it may not be impossible to cut the 15 pounds, more often than not it will end up more detrimental to your performance than going up a weight
class. I would suggest just training hard and eating adequate amounts of food to maximize your performance in the larger weight class. Think of it this way: To cut those 15 pounds you will have to severely limit your food intake which will lead to inadequate nutrition to fuel your training sessions. This means your last three weeks of training sessions will be severely hindered with less intensity. Now, I’m not sure about you guys, but I would rather have three hard weeks of training, knowing my jiu-jitsu game is at its peak and go up a weight class, rather than be in a lower weight class with my game at 75% or less.
So What’s the Plan?
Four lbs for an A2, not bad at all.
Well, the most important thing is to actually have a plan. Know where you are and know where you need to be. It may sound simplistic, but I have a lot of athletes who come up to me for advice without knowing exactly what they weigh or how much their gi weighs. The conversation usually goes something like this, “how much do you weigh now?” “Um, 175 to 179 pounds.” That’s a four pound difference, which can make for a huge difference and/or miscalculation in your weight cut. Also, you must know how much YOUR gi weighs, not how much the “average” gi weighs. Again, I hear a lot of guys say, “well gis are about three to four pounds” not realizing their gi is closer to five pounds. This can again be a two pound difference you don’t realize until a few hours before you weigh in. These are all factors that must be taken into account to calculate the exact amount of weight loss needed.
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grub Once we have the exact amount of weight loss needed, we can create a solid plan of attack. My general recommendation for weight loss is about two pounds per week depending on size and body fat percentage. Obviously, if you are heavier with higher body fat you may be able to push a little more, and if you’re lighter and very lean then it may be less. But generally speaking, if you do everything properly you should be able to cut roughly two pounds a week while maintaining optimum performance. Again, the most important thing with cutting weight is to maintain performance and training intensity. But wait! “How can we eat enough to maintain
performance and still be able to lose weight?” I know this is a very hard question, and the absolute most difficult part of weight cutting. But lucky for you guys, I know a few secrets (well not exactly secrets, but some nutritional biochem principles most don’t understand). Anyway, we can accomplish this by taking full advantage of certain biochemical processes with proper nutrient timing. By now you probably should have some understanding of this, as I have discussed proper nutrient timing in a few of my other articles as well as addressed it by itself. This might be a good hint that it is a pretty important concept that you may want to pay
attention to. Kind of like hip escaping in jiujitsu, nutrient timing comes into play in almost all aspects of sport nutrition. But to accomplish this extremely difficult task of weight cutting while maintaining performance, we must take full advantage of nutrient timing. Our basic goal is going to be to create a calorie deficit diet that will produce weight loss at all times throughout the day EXCEPT training sessions; while fueling our bodies completely before, during, and after training sessions. Due to this, we will essentially have two diets; our daily diet and our “training session” diet.
DAILY DIET
Cut out the bad stuff.
Since, the goal with our daily diets is to create as much weight loss (mainly fat loss) as possible while still maintaining our body’s homeostasis, the food we eat must be very nutrient dense. We literally have no room for crap or “empty” food. The first step is to clean up our diets and cut out all “empty” food and calories. All of our food should come from natural, real food sources. This means you should get very comfortable with the produce section of the grocery store as well as your kitchen. The daily diet will basically consist of bare minimums of ensuring health and recovery. Your daily diet macronutrient breakdown will be as follows: You need one gram per pound of goal weight of protein. So, if you weigh 175 pounds, but your goal weight is 165 pounds, you will consume 165 grams of protein in your daily diet. All protein sources must be lean, high quality complete proteins. Your main protein sources should be chicken, fish, eggs, and very lean beef. The next step for our daily diet is our fat intake. While most people think of fat as bad, healthy fats are actually a critical aspect of weight cutting as they ensure optimum health and performance, as well as a host of other functions. Our fat intake should be 0.5 grams per pound of body weight. This is your actual body weight, so it should go down slightly as you lose weight. Also, all of your fat intake MUST come from very healthy fats, especially omega-3s. Healthy fat sources include avocados, fish, olive oil, and nuts. Now for the carbohydrate numbers. The carbohydrate ratio will be the one with the most play, adjustability, and personalization throughout the weight cut. If you have a high body fat percentage with a lot of weight to lose, you will want to stay towards the lower end of the ratio; however, if you are very lean and/or not cutting a large amount of relative weight, you can stay towards the higher end. Another thing to keep in mind is that this is the number you will play with as you go through your weight cut. If you are ahead of schedule you can increase your carbohydrate intake and vice versa. Also if you are on schedule and feeling drained and run down, then
increase the carbohydrate intake; while if you are feeling pretty good, then you can drop your carbohydrate intake slightly to get a little ahead of the game. Keeping all these factors in mind, the carbohydrate intake for your “daily diet” should be one to 1.5 grams of carbohydrates per pound of bodyweight. Carbohydrate sources should all be complex and natural sources. Main carbohydrate sources should consist of vegetables, oatmeal, brown rice, quinoa, sweet potatoes, and some fruit. Vegetables are going to play a huge role in our daily diets. A high vegetable intake ensures sufficient amounts of critical phytonutrients responsible for allowing processes inside the body (mainly fat burning in this case) to run smoothly and efficiently. Think of phytonutrients as the little details of a jiu-jitsu move; sure you may get the sweep or submission without the details, but with them your efficiency and percentage of hitting it goes way up. Same as your percentage of fat burning; it will effectively go up with increased phytonutrients. Vegetables are also very low calorie by volume, meaning they will help keep us full and satisfied while cutting weight.
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TRAINING SESSION DIET First thing we need to understand for the “training session” diet, is that this is separate and not considered part of our daily diet. We consume our daily diet every day no matter what. Regardless if we train once, twice, or not at all. It is our baseline food intake. Our training session diet is designed to fuel and recover from training to ensure high intensity training sessions while still cutting weight the rest of the day. The basic goal of it is to try to take our bodies out of this nutrient deficient “weight cutting” mode and sort of “trick” it into an optimum performance mode. We accomplish this by giving our bodies what they need at the exact time they need it. Our training session diet will consist of pre, during and post workout “meals.” These meals will most likely consist of liquid supplementation, however you can, if you prefer, add some whole
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foods to it. Our “pre” workout meal should consist of roughly 15-25 grams of simple sugars. This can be some fresh fruit or some sort of sports drink. The “during” workout meal will be another 1020 grams of simple sugars. I also suggest adding some BCAAs or protein, however, not absolutely critical. The “post” workout meal should be 20-40 grams of simple sugars with 5-10 grams BCAAs or 20 grams of protein. The “pre” workout meal is designed to spike blood sugar and carbohydrate availability for the upcoming training session. This ensures your capacity of reaching high intensities during your training sessions. The “during” meal is designed for prolonged training sessions and gives you the ability to maintain high intensities throughout a long training session. If your training session is not very long, it is not necessary. The “post” workout meal is designed for fast, complete recovery through replenishing depleted muscle glycogen (stored carbohydrate) and stimulating protein synthesis (muscle rebuilding). Immediately post workout our bodies are literally starving for these nutrients and this is one of very few times where what we consume will go immediately towards recovery and replenishment. So, what does this mean? During this time, all of these seemingly “extra” calories and carbohydrates from our training session meals go directly toward recovering what was lost from our training session and are basically “cancelled out” from our daily
diets. As with our daily diets, the ranges will depend on amount of weight left to lose, body fat percentage, and overall body size. These meals are designed for each constructive training session, so if you train twice a day you will consume these meals twice. By constructive training sessions, I mean training sessions designed to improve your performance, such as rolling, drilling, and strength and conditioning. However, if you are adding some extra low intensity running for sole purpose of weight loss they are not necessary.
Ready
TO GO
A
lot of the information I just shared with you is much easier said than done, but if you really want to be at the top of your game and properly prepared you’ll find the will to make it happen.
Good luck!
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supplements
JOINTENTS SUPPLEM
words: JEREMY REID
You actually get college credits after reading Jeremy’s articles.
oint supplements have been around for quite awhile and their popularity continues to grow. In this article I will address the two main ingredients in these supplements; glucosamine and chondroitin. While the list of ingredients in joint supplements continues to grow, these are the most common and thus, the most studied ingredients. I will cover their effectiveness, how they work, and what dosages you should look for. It should be noted that research on these supplements is highly controversial (as are most supplements) with mixed results. As always, I will try to be your interpreter and translator to the science and biochem world so we can try to figure out what exactly the deal is with joint supplements. However, like all my articles I will discuss the science of exactly what is going on so we can see the big picture.
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CARTILAGE TURNOVER
B
EFORE WE CAN UNDERSTAND HOW THESE SUPPLEMENTS ARE SUPPOSED TO HELP OUR JOINTS, WE MUST KNOW THE BASICS OF HOW OUR JOINTS, AND MORE IMPORTANTLY, HOW OUR CARTILAGE WORKS. While many people think of cartilage as permanent or unchanging, this is not the case. Cartilage has a turnover rate, and although its ability to regenerate is very small, this regeneration is critical in maintaining joint function and health. Ok, here comes the biochem lesson. Just bear with me and try to get through all the big words (two of them you should recognize and for good reason). Cartilage is generally classified into three different types: elastic cartilage, hyaline cartilage, and fibrocartilage. The main reason cartilage has such a small ability to regenerate is that unlike other tissues, cartilage is not innervated and does not contain blood vessels or lymphatic structures. There are only a small number of chondrocytes within the cartilage. These chondrocytes are responsible for maintaining the composition of the cartilage. They produce this extracellular matrix composed of collagen and elastin fibers, as well as proteoglycans. Proteoglycans are intertwined with the collagen network, and because of their ionic properties, they attract water. Therefore, a large amount of water is enclosed in the cartilage. This water content is extremely important for the resilience and elasticity of the tissue, as well as for lubrication of the joint system. The proteoglycans of the articular cartilage are large supramolecular complexes, composed of a central hyaluronic acid filament, to which aggrecan molecules composed of chondroitin sulfate and keratan sulfate are attached. The amino sugar glucosamine is a necessary component for the synthesis of many of these proteoglycans, which include hyaluronic
acid, heparan sulfate, and keratan sulfate. The production of glucosamine is one of the ratelimiting steps in proteoglycan production. Ok, did you make it through? Or did you just skim through it? Either way you should have recognized at least two words in there. Surprise, surprise they were glucosamine and chondroitin. See? I wasn’t just showing off, there was a point to that. And the main point of that biochem lesson was this; proteoglycans play a huge part in cartilage regeneration; and that glucosamine and chondroitin are key components
of these proteoglycans. While glucosamine and chondroitin are formed naturally inside the body, they can also be ingested through dietary intake, aka supplementation. This extra intake via supplementation may be beneficial in promoting cartilage and synovial fluid regeneration. This supplementation may be even more beneficial during times of imbalanced catabolic (breakdown) versus anabolic (building) processes, seen during times of extreme stress, impact, and overuse. Sound like training jiu-jitsu? Exactly!
Glucosamine
N
That’s cartilage in there.
OW YOU KNOW THE BASICS OF CARTILAGE ANATOMY AND REGENERATION, AND THAT GLUCOSAMINE CAN PLAY AN IMPORTANT ROLE. We are going to take a look at how glucosamine works and what exactly it does inside the joint. And yup, you guessed it; this is going to be another short biochem lesson. Glucosamine is an amino monosaccharide. It is synthesized from glucose in almost every human tissue, but is most commonly seen in connective tissue and cartilage. Glucosamine can be extracted from chitin, found primarily in the exoskeleton of crustaceans (crabs, prawns, and lobsters), as well as in the cell membranes of mushrooms. It is an important precursor of the glycoprotein and glycosaminoglycan synthesis. Within cartilage, it is most important component for the formation of hyaluronic acid, chondroitin sulfate as well as keratan sulfate, which are the most important components of the extracellular matrix of cartilage and the synovial fluid outside of collagen itself. Another very critical point is that glucosamine production is considered the rate-limiting step in glycosaminoglycan synthesis. This means that the amount of glucosamine present is directly related to the joint’s ability to produce building blocks for regeneration. Therefore, glucosamine supplementation may be able to directly enhance regeneration properties of the joint.
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supplements
CHONDROITIN
S
ORRY, BUT WE HAVE JUST ONE MORE BIOCHEM LESSON. AS WITH GLUCOSAMINE, WE KNOW CHONDROITIN, SPECIFICALLY CHONDROITIN SULFATE, CAN PLAY A KEY ROLE IN JOINT HEALTH AND CARTILAGE REGENERATION. I’m sure you know by now, but like I say, without understanding exactly how and why something works, we can’t truly appreciate it and use it effectively. So, here we go for the last time (for this article at least!)! Chondroitin sulfate is one of the natural glycosaminglycans composed of the alternating sugars D-glucuronic acid and N-acetylD-galactosamine. It is an important component of the extracellular matrix. Chondroitin sulfate is the most frequent glycosaminglycans in the aggrecan molecule of the cartilage. Due to the negative charge of chondroitin sulfate, it is responsible for the water retention of the cartilage, which is important for pressure resistance. It can be extracted from the cartilaginous tissue of cows, pigs, birds, and fish (sharks) for supplementation and is also ingested in the diet. Chondroitin sulfate also increases the hyaluronan production by the synovial cells, which has a beneficial effect on maintaining viscosity in the synovial fluid. Chondroitin sulfate also stimulates the chondrocyte metabolism, leading to the synthesis of collagen and proteoglycan. If you don’t remember, those are the main components for cartilage regeneration. Furthermore, chondroitin sulfatecan also inhibits the enzymes leukocyte elastase and hyaluronidase, which are found in high concentration in the synovial fluid of patients with rheumatic diseases. Another benefit is an increased production of hyaluronic acid by synovial cells, which subsequently improves the viscosity and the synovial fluid levels. In general, chondroitin sulfate inhibits catabolic cartilage processes and stimulates the anabolic processes involved in new cartilage formation. Simply, it stops cartilage breakdown and stimulates cartilage production. The result being healthier and pain free joints.
DOSAGES
O
k, you made it through all that science mumbo jumbo, and you are kind of getting the concept of what glucosamine and chondroitin do. Good, so you are on
board, now for the really important stuff. How much, how often, when, etc? For glucosamine, the most common dosage is 1500mg, with some supplements having as much as 2500mg. Anywhere in this range is fine, but I would be sure you are consuming at least 1500mg per day. For chondroitin, I would recommend 1200-1500mg per day, as this is the most studied dosage. It should also be noted that research has shown the greatest benefit and potential with a combination of glucosamine and chondroitin. Thus, I recommend a product that contains both in the above dosages. Now, many of these products may contain more ingredients and some may be beneficial, but the majority of research, and more importantly the science, seems to support the idea that glucosamine and chondroitin are the two most important ingredients. But wait! Here is the REALLY important part. The biggest problem often seen with supplementation of glucosamine and chondroitin, is inconsistent and insufficient intake. What most people don’t know and don’t realize is that it takes quite a bit of time, usually 2-4 months, for these supplements to start working. What’s the deal with that!? Well if we paid attention to the beginning of this article, cartilage has extremely poor blood circulation. Because of this, glucosamine and chondroitin don’t react like other supplements that are delivered right where they need to be rather quickly by the blood. It takes a long time for these supplements to slowly find their way into the joints and cartilage. Most people, however, make one of two mistakes. They either don’t take these supplements consistently and regularly, often skipping days or weeks at time or they only buy a one month supply and at the end say, “this doesn’t work!” and don’t continue. So, if you do choose to supplement with glucosamine and chondroitin, make sure you take the proper dosages every day and for a prolonged period of time. This will lead to the best results and optimum joint health!
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TAKE DOWN
Stuff It! Defending the take down and dictating the match words: MIKE VELEZ with: KENNY JOHNSON
AVING THE ABILITY TO DEFEND YOURSELF FROM YOUR OPPONENT’S TAKEDOWN ATTEMPT IS HUGE IN JIUJITSU, WRESTLING, JUDO, YOU NAME IT. Of course, this is Jiu-Jitsu Magazine, so we’re talking about JiuJitsu here. Kenny “Powers” Johnson shows us how to use your inner wrestler to avoid the takedown, demoralize your opponent, and dictate the start of the match so things go down on your terms.
Defending From The Open
T
his is a simple sprawl that defends the takedown and puts you in the superior position. The action happens once you sense he’s going for your legs, and before he gets there.
Step 1 In your fighting stance you see/ sense your opponent shooting in for a double or single leg. Kenny’s leading with his right leg while Pedro shoots in. As Kenny’s shown us in previous articles, his right arm is protecting that right leading leg, so it’s in the perfect position to thrust against Pedro’s collarbone. It’s important that Kenny doesn’t get that arm in too deep, he only wants his hand near Pedro’s chin.
Shoot it, shoot it real good.
Step 4
When the previous three steps are done almost simultaneously you should be on top of your opponent in a headlock position, keeping on your toes to continue applying pressure and limiting his options.
Step 3 As Kenny drops his weight he cups the back of Pedro’s right tricep with his left hand.
Step 2 For the purposes of the article’s format this is the second step, however, it really should be done simultaneously as Pedro shoots in. So, Pedro shoots in and Kenny gets his right arm against the collarbone. Kenny sprawls his legs out behind him, at the same time dropping his hips back and down into Pedro.
KEY POINTS The key to this defense is to not let him get to your legs. Drill this defense regularly with multiple partners to get your sense of timing down. From Step 4 you can rotate to the back, go for the guillotine, force your opponent into side control, or whatever it is you do to avoid his getting any points, and you’re now driving the match.
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Defending the Single Leg
Y
our sense of timing isn’t quite down yet, so he got through, and has a firm grasp of your lead leg with his head on the outside. Now what?
Step 3
Step 1 Pedro’s made it through on Kenny and he’s got a good grip of his lead right leg. Before Pedro can do anything with it, Kenny takes his right hand and pushes down on the back of Pedro’s head, breaking his posture.
Step 2 Again, this is the second step, but it really should be done at the same time as the first step. Kenny gets a very shallow “whizzer” as he describes it, with his left hand behind Pedro’s right triceps. Going deep with this grip would only bring Kenny’s posture down and put him in a vulnerable position.
Step 4
While at the same time he’s performing Steps 1 and 2, Kenny sprawls out his legs and hips.
Step 5
Once Kenny’s done with the first three steps he quickly scoots over to his right side, and puts his hips over Pedro’s head. Failing to do this exposes Kenny to be taken down to his right because Pedro’s head is still on the outside, giving him leverage to force Kenny to the side.
KEY POINTS
Kenny continues to drop his weight and ends up on top of Pedro with his right arm in a position to get Pedro in a headlock, while controlling his movements with his left arm behind Pedro’s right arm.
Kenny summarizes this technique with his four S’s: Stuff (stuff the head), Sprawl, Scoot over, and Square Up. And for the fifth “S” add Simultaneously. Kenny suggests drilling all these sprawling techniques as steps, but increase the speed until they’re done simultaneously, like water flowing.
D
epending on your opponent’s intensions, he may elect to go for the single leg with his head to the inside of your body. If this is the case, there are only three S’s to concern yourself with.
Step 1 Pedro’s gotten in on Kenny’s lead leg with a good grip, and his head is against Kenny’s hip and belly. Instead of using his right hand, Kenny uses his left hand to “Stuff” Pedro’s head.
That’s a lot of “S.”
Defending the Single Leg With the Head Inside Step 2 With Kenny’s right hand he does a hook behind Pedro’s left tricep, Kenny calls this his “little whizzer.” The intent is to keep Pedro from sneaking around to Kenny’s back.
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technique Step 3 Since Pedro’s head is already underneath Kenny there’s no need to “Scoot” (the omitted S). All he has to do is “Sprawl” and Pedro will be beneath him. When sprawling Kenny brings his right hand in front of Pedro’s left arm and between his neck and chin, bringing his hands together for a headlock once on top.
Step 4 In the final step, Kenny gets to his toes to apply pressure on Pedro’s back, forcing pressure and dictating the position.
Defending the High Single Leg
Step 2 As soon as Pedro’s closer to Kenny, Kenny reaches for the back of Pedro’s neck with his right hand, and the back of his elbow with his left hand.
E
ither you weren’t paying attention or this guy picked up a copy of JJM’s Issue #6 and really studied the article on Single Legs. Either way, you’re in a crappy position, but not all hope is lost.
Step 1 Pedro’s gone big and has Kenny’s lead right leg up high. If Kenny were to simply reach out for Pedro’s head he’d be off balance and susceptible for the take down. Instead, the first thing Kenny does is curl his leg in to shorten the gap between the two of them.
Pedro’s going to show us some technique next issue.
Step 3
As soon as Kenny has a hold of Pedro’s elbow he pulls it in towards himself, this loosens the grasp of Kenny’s leg, allowing Kenny to push his leg through Pedro’s arms.
Step 4 With control of Pedro’s elbow and head Kenny thrusts his right leg down and back with lots of force to break Pedro’s grip of his leg.
Step 5 From this point, Kenny can go for the back, or clear the situation and “Square Up” once again.
KEY POINTS Don’t reach out for your opponent until you curl them in with
your leg to shorten the gap between the two of you.
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Sprawling from THE CRACK DOWN
To How Not
SPRAWL
W
hen your opponent goes in for the single leg, or even the double, there comes a time in which they have you tied up to the point that you can’t sprawl to defend. Instead, they force you over to their power side and onto the mat, this is called the “crack down.” During a match the average mortal Jiu-Jitsu player might feel like he’s been taken down and accepts the points. But clearly that’s not you because you read JJM. Instead, you turn lemon into sweet lemonade.
K
NOWING HOW TO SPRAWL PROPERLY IS JUST AS IMPORTANT AS KNOWING HOW TO SPRAWL IMPROPERLY. It makes sense, trust me. Recognizing when something’s being done incorrectly is a good thing. Don’t hip “in,” hip down and out. When you hip in,
you’re giving your opponent what he wants and an open invitation to crack you down.
Step 1
In all of the defenses shown, the common theme
Pedro’s beaten Kenny and before Kenny can sprawl he’s cracked Kenny down to Kenny’s right side.
is to control the head, in this case to “stuff ” it. When you don’t stuff the head, the other guy is still in control. So, don’t fail to stuff the head.
Step 2 Rather than lay back flat and attempt to pull guard Kenny stays sitting up and posts his right hand to the mat to stay up.
Step 3 Immediately, Kenny stuffs Pedro’s head downward and brings his bent left leg over Pedro’s head and holds it tight to keep him under control.
Step 4 After controlling Pedro’s head, Kenny reaches across his back to Pedro’s right hip, as deeply as possible, maybe to his bellybutton, while bringing his chest to Pedro’s back.
Step 5 Keeping his right arm posted out, Kenny elevates his hips up with his toes to the mat. At the same time, Kenny pulls Pedro over to his left hip.
We’re going to title it: “Vote for Pedro’s Revenge.”
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technique Step 6
Step 7
As soon as Kenny’s elevated and Pedro’s on his side, Kenny pulls his right leg out from under Pedro’s grip to sprawl out.
After Kenny sprawls to control Pedro, he quickly transitions over to Pedro’s side.
KEY POINTS You might find yourself in this position if you didn’t square up correctly when defending the single leg or your opponent overpowered your attempt to get your leg free.
Defending From the Knees
T
his happens during training when you start from the knees, or you didn’t sprawl properly. Your opponent has a strong grip of your leg, and you’re both on your knees. Here’s what you do with a whizzer.
Step 1 Kenny comes down over Pedro’s shoulders and gets his right hand under Pedro’s left armpit, reaching it deep enough so Kenny can place his palm against his own right thigh.
Step 2
If you’ve seen enough of Kenny already do not turn to page 89.
Kenny posts his left hand to the mat on his left side and at the same time, uses the leverage of his palm against his thigh to thrust Pedro to his right side and onto the mat.
Step 3 From there, Kenny sinks his right hand down between Pedro’s head and shoulder and works around to Pedro’s left side and has him in his side control.
KEY POINTS This move works even better if your opponent attempts to go to the side you have the whizzer on. If he does, you’ll have his momentum and your leverage to get him to his side.
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technique
MASTERING
The Mount with Alexandre “Xande” Ribeiro words: MIKE VELEZ | photos: JASON BOULANGER
We could call him X-man or Mr. X but that would be too easy.
ery few competitors in modern day jiu-jitsu have left a mark as large as Xande Ribeiro. Of course, that’s a statement that can be argued, but let’s look at the facts: he’s the winner of five Worlds championships, twice winning his weight and absolute, four Pan American championships and the winner of two ADCC championships. The 31 year old Brazilian native began practicing jiu-jitsu at the young age of ten and has been a black belt for the last 10 years training under Royler Gracie and his legendary brother Saulo Ribeiro. Jiu-jitsu runs through Xande’s blood. For the last three years Xande has called San Diego home where, with his brother Saulo, he has instructed at their school, University of Jiu-jitsu. But recently Xande made a move and went north to Los Angeles to open his own academy.
In recent years, Xande has ventured into the world of MMA with two fights and two wins under his belt and he plans on competing again later this year. As for his jiu-jitsu, he’s got a full 2012 schedule planned with ADCC trials coming up soon, along with the Abu Dhabi World Professional Cup in April and the Mundials in June. Xande took time for us to go over his top game, and specifically his views on the mount. Being the experienced champion he is, this is a position he knows a lot about. Xande brings a unique prospective to the position. As you’ll find out in our interview with him, he likes to measure his opponent, not only from a physical standpoint, but from a mental aspect as well. The mount is one of those positions that’s both physical and mental for both combatants.
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JJM: How much of jiu-jitsu is a simple matter of prospective or emotion? X: I remember the first time I got mounted I felt claustrophobic. I was 10 years old. And that made me think like, “man I don’t want to be here.” Life just taught me through jiu-jitsu and life itself that there is always a better way to see things. It just depends on the angle that you see it. So, a lot of times when I’m doing techniques or when I’m training, I try to analyze all the prospectives. My prospective, your prospective. And I think the main thing about jiu-jitsu is about dealing with people. Not dealing with my ego. So, when I fight someone, before I fight their technique, I fight their feelings. I fight their energy. I fight whatever is locked in them.
JJM: How do you develop that skill, to sense their energy? X: It’s timing. It’s just thinking about it first and then reading people’s vibes. Just to give an analogy, when people see my videos they say, “oh! That was so simple!” but that’s why it works. Because jiu-jitsu is not just the capacity of me developing new techniques. It’s how much I can develop myself and feel my own techniques. And how much I can develop into learning, how I can feel the energy of people. So, usually in a fight, a tournament for example, I start with 10%, I don’t start at 100. Because it depends what you give to me. It’s funny because I was watching the Dog Whisperer. When a dog barks at you he’s at first concerned and he fears you. If you bring him more fear, those energies just feed off each other and it becomes mayhem. But if you have fear and I’m balanced, I’m not going to feed that energy for you.
JJM: You absorb that energy? X: Actually, I make the connection between me and you more balanced. Whoever has a better understanding is going to be the one who is going to be successful. That’s what I try to do in jiu-jitsu.
JJM: So when you start a match do you go in with a game plan or do you react off of what they give you? X: Yes, of course. The game plan is to shut down everything you’re going to do to me. For example, a blue belt level up to a purple you can’t really understand anybody because there isn’t much history. At the black belt level, yes. You can set up a strategy. It’s not so much what I’m going to do, but what can be done to me. For example, when I fight Roger (Gracie) I think, “oh, I can’t let Roger get that grip, I can’t let him walk me this way,” or Rodolpho (Viera) “grabs left, he grabs righty.” And then I develop some specific counters for that. But in the end it’s about what type of energy he is going to give me. Is it going to be soft? Is it going to be tense? Is there going to be anxiety? Does he think too much about, “oh I’m fighting the champion Xande” or is he thinking, “Eh, I’m just fighting Xande…” So, there is a lot of those things that I focus on in jiu-jitsu. Everyone is so worried about, ”oh why should I learn more?” Instead of that, why don’t people work with what they have and try to understand it in all depth concepts?
JJM: So, starting a match let’s say purple or blue belt, would you say it’s best for them to try to read their opponent first before executing a game plan? X: No, it has to be instinctive. You grab the gi and you know. I know right from the start. I know what type of fighter I’m going to be dealing with. I feel the tension.
JJM: Do you mean be tense?
X: Then I attack him.
JJM: You force him to be that lion? X: I mean, I attack him. Then I’m going to see if his calmness becomes fear or anxiety of being attacked. Because there’s one thing that a lot of people miss in jiu-jitsu. I don’t think going for a sweep is going for an attack. It’s just a movement. It’s just an attempt at getting a point. An attack for me is vital. It’s your neck or it’s your limbs. That’s an attack. You see a lot of guys saying, ”oh I attacked the guy” but he’s just grabbing your leg and trying to flip you over. It is an attack in a sense, but it’s nothing. You’re just going to get a position. For me an attack is a real attack. It’s about going for the sub. Everybody now names all these different guards, “guard this guard that, fifty-fifty, eighty-twenty,” whatever it may be. But they’re forgetting about the number one thing, submission. Where is the submission guard?
JJM: So you’re always thinking about a submission the whole time? Are you trying to establish a certain position you like? X: Well, yeah, again it’s all about balance. But my goal is always to put you in a situation where I can attack you. It’s to unbalance you so I can take your arm. It’s to move to different situations. Of course, if I see an opening for a better position then yeah, I’m going to go for the sweep. But jiu-jitsu today is about grabbing and trying to do sweeps. That’s how I see it. I wish people would just attack me. Try to finish me. I don’t see people trying to finish me. I see a lot of people try to finish when they get a good position, but I say about 30% of people are good finishers. The rest are good sweeping people. They’re good players.
JJM: So you think competition right now is too much about points? X: Definitely. And it’s taking away from the pure concept of jiu-jitsu. Jiu-jitsu is a martial art. BJJ is a sport, it’s a set of rules. You have to remember that jiu-jitsu is beyond that. It’s about making people better, it’s about fighting for your life, it’s about fighting for the truth.
JJM: So you’re not going to be worrying about points? X: I’m not going to be worried about getting a sweep. What’s going to happen? You’re going to break a guy’s arm and your going to choke if you can, but what’s going to happen? You won’t have ten variations, you just need one. That’s how I feel about it. I still hit my sweeps on black belts and I still have my favorite ones.
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Wonder what other shows Xande watchs?
X: I let them be tense and I’ll be as relaxed as possible. But relaxed doesn’t mean soft. My state of awareness is 200%. My breathing and everything is still working. I’m just feeling what type of energy you’re giving me. If you push me, I’m going to respond to that all the time. I remember there was an analogy that was very well put. When a lion is about to charge someone he is relaxed and patient and he’s focused. But he’s still relaxed. But as soon as the prey walks in, boom! He goes for it. So, that’s more or less the same thing. I’m not going to be all relaxed and sloppy. I’ll be patient, but it’s all about feeling again. If the guy starts tense by the fourth or fifth second, he’s probably going to start wearing down.
JJM: What about just the opposite? Let’s say he’s following your advice and he’s really fluid and going with your flow. Do you match him with that same intensity?
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technique JJM: So tell me about the injuries you’ve had in your career. What types have you had? How have they affected you? X: You name it. Both of my knees are jacked. Just in competition itself I’ve hurt my right knee twice, I’ve hurt my rib in a competition, and I’ve hurt my chest, and everything else. Unfortunately, a lot of them have knocked me out of competitions. I injured my right knee before the world championship in 2009 and I hurt it again when I was a brown belt. Then my left knee, I hurt it before a national championship. There’s nothing I can complain about because they help me develop skills that I hadn’t before.
JJM: Like protecting your knees? X: Yeah, protect my knees better. Doing things from different sides. Trying to develop better movement. Trying not to put so much pressure on my body. I pass too much to the left now I pass too much to the right. And now I pass from both. So in a sense, an injury has made me really understand how my body functions better. I believe that a lot of jiu-jitsu is about self-knowledge, not just about emotional issues or mind issues, but the body itself. How can I position my body better? How I can develop better skills to protect my body to a certain point. And the good thing about it is that throughout all the years, when I learn
technique from different people, like from more of the advanced guys or older masters, I see that a lot of things I developed to protect my knees, were actually the best way to do the technique. So yeah, injuries cut me out of a lot of training. I had a lot of nights of bad sleep, and a lot of MRI’s, a lot of everything. And then I had a shin infection, too. I broke my shin and I had a little cut in my foot and I got bacteria in my leg, I almost lost my leg. That was before ADCC 2003. If you see pictures, I have a shin pad. I had two holes in my shin because I had to take the bacteria out. But I still competed. And I think that was the worst, because it wasn’t just an injury it was an infection that could have gone to my bone. And that’s what actually made me move back to Brazil, to make sure I was by my family if something worse happened. Still today I have some psychological pains from that.
JJM: Psychological pains? Like fear of getting it again? X: Yeah, if I kick someone in the shin I kind of stop and make sure its okay. It just bugs me, but it’s not bad. But injuries have really played a big part in my life because like I said, it’s not just the technical aspect of it. They made me understand that there are things that we are capable of adapting to. Last week there was a guy who came here who was born with a leg disease and he can’t walk. But he still trains jiu-jitsu. It’s those kinds of things that have made me appreciate life the most. Definitely injuries were my rose and they were my thorn. So, it’s something that I’ve dealt with in life, but I don’t complain so much about it, or other issues. Injuries made me develop my game better and made me develop my body better. It made me see life in different ways, not just, “oh this sucks. I have an injury.” Yeah, but I still have my life.
JJM: So why did you decide to move to Los Angeles?
Who knew an injury could be a blessing in disguise?
X: My brother, Saulo and I have worked together in business for about twelve or thirteen years now and I just felt that it was time for us to put our own energies in different places. I helped him build his association and now it’s one of the biggest associations in America. I just felt it was time for me to do my own thing. It’s natural. Because a lot of times he had to do business and then he had to wait for me to make decisions and vice versa. And that stopped us from developing a lot of work. And I just decided it was time for me to look for my own field. Moving to Los Angeles was good for me. I get to teach and I get to train twice a day, three times a day. I miss San Diego for the fact that I have a lot of training partners there, but for me this feels good. I get to develop my jiu-jitsu again.
JJM: Do you feel like you were in his shadow a little bit down there? X: No, it’s not about being in a shadow. It’s just about opportunities. I think me and Saulo like to keep to ourselves. It wasn’t about shadowing. I 46 | Jiu-Jitsu Magazine
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didn’t feel like I was in his shadow because I think I’ll work my way up into being as great as he was. And I just felt like I wanted to do something for myself. I was again losing a lot of opportunities to learn business, to learn how to deal with people because I always relying on his capacity to do this and at the same time he relied on me for other things that he wasn’t good at. That kind of forced us to develop each other. Now I’m focused on my own associations, we’re international now with schools in Europe, America, and Brazil. Now I can focus on my academy and my association.
because of jiu-jitsu. I didn’t need my brother to push me for anything. It just naturally became me. I became jiu-jitsu. That’s the great thing about it. I didn’t have to learn jiu-jitsu. I didn’t have to seek out videos and YouTube to learn jiujitsu. I became it. My body just adapts to it. And I think that’s what everybody should seek. Your body should just answer to it. It’s not about your brain having the answer, your body should have the answer. Everything just came very natural to me. I didn’t have to push it, I didn’t have to meditate about it, it just came very natural.
JJM: Whom do you admire the most in jiu-jitsu?
JJM: As far as adapting to the lifestyle, did that pretty much just come to you?
X: I don’t know... Everybody. The thing is I love jiu-jitsu so much that I can’t really say. Of course I admire my brother the most out of everybody, he’s my brother. And of course all my friends that helped me get here today. I admire people for a lot of different reasons. I just admire the sport itself. I love the way Carlos Gracie approached it. I love the way Helio approached it. I love the way the Gracie family approaches it. I love the way that we’re approaching it. The new generation, the old generation. I’ve been through so much in my life that it’s hard for me to say that admire one person or people. Because I think that everyone in a sense has taught me something. Everybody. Every guy that I have fought against taught me something.
JJM: You’ve had a pretty good rivalry with Roger. X: He’s a very laid back guy, he’s very composed. He’s not the type of guy who’s going to be out there smiling at you all the time. I think he’s just a natural rival. We’ve fought eight times I think. He comes from a great family and I come from a great family and I think it’s just good for the sport to fight each other. It’s a good rivalry. We had a chance to hang out together and have lunch together. He’s a very humble person. I try to be the same.
JJM: With your brother, was it just natural that you were going to get into jiu-jitsu or is there a reason? X: We pretty much got into it together. I did judo when I was really young.
JJM: Did your parents get you into it?
X: I like to do yoga twice a week. Condition twice a week. And just a lot of jiu-jitsu. Everybody today is concerned about the physical aspect, so there’s a lot of physical conditioning more than working on the technical. But I would rather spend 10 hours doing technical stuff than spending hours doing conditioning. Because in the end it’s not only about the physical part, it’s about knowing what you’re doing. When I do hit the gym I do ropes, pull-ups, push-ups, squats, stuff like that. Conditioning just keeps your body ready for punishment. I think the rest is jiu-jitsu. For all my biggest tournaments the only thing I did was jiu-jitsu. A lot of time on the mats. A lot of bad positions.
JJM: What type of bad positions do you work on? X: Pretty much everything that doesn’t usually happen to me. Because that’s the thing that makes you tired. Of course, being well conditioned is very important. Especially in MMA you have five minutes so you have to be explosive you have to develop those skills. But nothing beats training, nothing. If you do too much conditioning and not enough training you’re going to get tired. How do you explain a lot of people getting tired in fights? It’s because they do too much conditioning. They don’t spend enough time doing specific training. I think specific conditioning is always better than overall conditioning.
JJM: Do you follow any specific diet? X: No, I like to eat clean and I don’t diet at all. I don’t like doing a specific weight loss diet. I just like to eat what I like. It’s just like jiu-jitsu, first I cut what’s bad. You know I cut out the bad stuff. Which is related to jiu-jitsu, like when I cut my opponent’s attacks. I make him frustrated. First I shut him down. So, with food, the first thing I do is shut down what’s bad. Sugar, lots of alcohol, too much sauce, too much salt, those things are too bad. I like to keep eating stuff that makes me feel good. It’s all about feeling good. When I eat something that makes me feel crappy, I’m not going to keep doing it. Unless of course tomorrow I’m fighting MMA and I have to lose 20 pounds, then yes, I’m going to have to be miserable. But as far as everyday life, I like to eat what makes me feel good.
Ice Cream is like giving up your back.
X: No, my mother didn’t really like it. My dad loves it. I did judo for a long time when I was really young and then we used to grapple because we were kids, you know. We would go in the grass and just grapple. We didn’t know anything. Until one day this little kid choked me and I was pissed and then my brother said, “you’re too lazy. Go train jiu-jitsu!” So, I went to train and I’ve done it ever since. It wasn’t because he pushed me into it, it just naturally came to me. It wasn’t something that I strived for and it wasn’t something that I was like, “oh my God.” It just happened to be that way, I just loved it. I like to say, “I’m jiu-jitsu built.” Everything I am today is
X: Yeah, because it’s a martial art. If you don’t really become it you’re never really going to get the full benefit. I remember that right away I was so confident I didn’t get in fights; my energy was just a balanced energy 100% of the time. My first real fight was in Japan, a MMA fight. That was my first fight ever. People today think about entertaining, they think about it as a sport, but I still see it as a martial art. I still see it as a weapon of mass balance; it’s not mass destruction. I still think that every single person should learn a martial art. Every single person should put themselves in this type of work out. It’s human nature. We weren’t born to sit on our couches and play video games we were born to do stuff. We were born to be outside, we were born to help people, we were born to be in contact with people, and I think that’s the beauty of martial arts. I think what’s even more beautiful is jiujitsu. Because it’s something that you can train hard without hurting people. You can train anybody. So I appreciate how jiu-jitsu is and I’m really glad that I got to learn it and I got to become it. And be the icon that I am today.
JJM: How about conditioning? How often do you train or have conditioning you do?
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technique
GETTING TO MOUNT From The Back
O
nce you have your opponent’s back and you’re in a pretty good position, why would you want to give it up for the mount? Aside from this article being about the mount, your opponent may have a very solid back defense, or part of his defense gives you an opportunity to transition to the mount, a dominant position, which will give you a chance to pick up some points along the way.
STEP 2 Your opponent is going to work his way out to the side to escape your back control. As soon as he gets a little space away from you, quickly unhook your left leg, bringing it to the mat. At the same time, swing your right leg across his belly so your right foot is contacting the mat.
b
STEP 1 Once you have your opponent’s back, his first instinct is going to be to defend the choke. Next he’s going to push off to one side so he can get his back to the mat and away from you. In this case the two of you will roll to your left.
STEP 3
A
He’s going to continue moving out to the side. As he does this, allow him to bring his body over your left leg so it’s underneath him. As you feel his weight shifting, let go of your grip with your left hand and quickly bring your left elbow out and post on that left elbow.
c
b
A
c
KEY POINTS While performing step 3 it’s important to maintain a
connection between you and your opponent when you’re based on that elbow. Keep your chest against his shoulder or arm the entire time. When you make the transition to get on top, don’t lead
He makes it look easy.
STEP 4
With your right foot on the mat, step up slightly, just enough to bring your left knee to the mat and rotate your hips over on top of your opponent. That little step up with your right foot, and the posted elbow will give you enough contact to push off the mat for the quick hip rotation needed to execute correctly.
STEP 5 Once you’re on top, establish your mount by posting your hands out, bringing your hips and weight into your opponent’s torso and hooking your heels to his hamstrings.
with your chest onto your opponent first. This will spark his defense and get him to shrimp away from you immediately. Instead, make sure your hips rotate quickly on top. Your right leg is already around him - you did that in the second step before he knew what was coming.
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From Half Guard
L
et’s say you’re down on points and the clock’s ticking. Rather than just going for three measly points by passing your opponent’s guard, get four more for the mount. This next move is a great way to work out of half guard and into the dominant mount position.
STEP 1 Get an underhook on your opponent’s far side. Bend at the knee and hip so you can bring your free right foot to the mat as a base. At the same time base with your head on the mat.
STEP 3
STEP 2
Once your knee clears his legs, drag your knee across his belly onto his right side. Once you’ve cleared his torso, bring the knee down to the mat shifting his angle to the right side slightly because he’s maintaining control of your left foot trapped between his legs.
Bring your right foot in towards your body to help bring your hips up high, pulling your trapped left leg out between his legs. As long as you get your knee out you’re good.
STEP 4
A
Before going further get a firm control of his upper body, ideally get a double underhook. Then bring your right foot over as a hook to unlock his legs releasing your left foot so you can slink into mount.
B
C
D
E
KEY POINTS As long has you have a firm control of
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As easy as A, B, C.
his upper body it doesn’t matter how your opponent responds when you go to unhook his legs. If he tries to bridge he’ll just let go of the captured foot that much quicker. Or, if he tries to turn into you, then your foot will become quickly available and you’ll have the pass.
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technique
From Side Control
I
like working from side control, but after reading this article I’m pretty pumped about showing my opponent who’s boss and working from mount, so let’s get there now!
STEP 1 At this point, all the points are covered: your left hip is against his, you’re putting pressure on his chest with yours, and you’re keeping him close. Your hands are together with a gable grip. If it isn’t there already, the first thing to do is to isolate your opponent’s nearside elbow. Bring your right knee back and under his arm so you can get that nearside elbow between your thigh and torso.
STEP 2 To guard against the mount, your opponent will cross the leg closest to you so his knee is against your body. Bring your left knee up to the corner of his hip. You might have to angle your body up a bit towards his head to allow enough space for your leg to get in there.
STEP 3 Once your knee is against the corner of his hip, force that knee down across his pelvis, not just across his belly, but also down and across. To do this you might have to inch the movement a little at a time if he tries to stay tight. The fact that you’re inching down and across will help the process versus just attempting to go straight across.
B
A
C
D
KEY POINTS Once your knee is across his hips it doesn’t matter if he goes to
bridge up because he’ll only clear space for you to swing your left around to full mount. A rule of good side control
Get your base.
STEP 4
Once your knee makes it across to the mat, open your hips and put plenty of downward pressure on your opponent. Quickly swing your left leg over his body, sort of like a windshield wiper, and onto the mat.
STEP 5 Both knees are on the mat. Bring your heels against his hamstrings, base out your hands on the mat, and stabilize the position.
is to maintain control of the hips and shoulders. During this technique you’re going to give up some control of his hips as you transition, so don’t give up anything on the shoulders. As you’re dragging your knee across, remember to keep both of his shoulders against the mat.
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technique
Full Mount BREAKDOWN N
ext to having your opponent’s back, the full mount is the most dominant position in Jiu Jitsu. In competition you’ll receive four points for establishing the mount (gaining and holding for more than three seconds), but gaining
the position is only half the battle. Once you’re there you need to know how to maintain it by denying your opponent an escape route, or thwarting his attempts to avoid what you have in store for him. Xande’s going to show us the basic details of establishing the full mount before moving on to finishing from mount. Xande describes the mount as two basic positions. The first is when you initially take the position. Your opponent’s going to fight like hell to avoid giving up the points. At this point, Xande’s focus is on getting those points and establishing the position rather than progressing. This means arms out wide, heels tucked behind the other guy’s hamstrings, and maintained control. This is a good posture to take so you can maintain control at first, but there are very few attacks from here. Once the points are given, the other guy is more inclined to begin calculating his escape and settling down a bit. This is when you move into the more traditional mount we’re about to discuss.
Keys to the Mount BUTT ON BELLY: You should be seated on your opponent’s stomach with your inner thighs contacting his rib cage. This position gives you the most opportunity and room to work with when attacking the arms or collar. In this position Xande’s feet are tucked in just below the other guy’s butt and high enough so it’s difficult for his opponent to trap his foot for a sweep.
Be a finisher.
GOING HIGH: Sometimes Xande will elect to go higher up on his opponent. In this instance he’ll bring his feet up from the mat and place them on his opponent’s hips. Xande doesn’t care for “High Guard.” The only time he finds himself in this position is when he’s actually executing a finish.
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BE LIKE WATER: For Xande the mount is not about being heavy and putting down the pressure. Instead, his goal is to build a sense of feeling with his opponent that allows him to sense his intention and flow with him like water. For instance, if his opponent bridges and elevates his hips, Xande goes with it, and follows back down. His posture is up, and he’s not quickly posting his hands to the mat to fight the movement, he simply goes with it. Imagine a bull rider riding a bull, his body flows with the bull, resistance is futile.
DON’T FREEZE: Some fighters will do all the hard work it takes to get up into the mount position and then sort of freeze. They’re so concerned with just keeping the mount they grab onto their opponent and switch their focus to avoiding getting swept, so they inevitably achieve what they’re focused on. The mount is not about pressure and it’s not a finishing point. It’s a stepping-stone on the path to submission. So learn to relax when you get into mount and don’t just stay there. Move to your submission. DON’T GIVE THEM LEVERAGE: If your opponent knows how to deal with being mounted he’s probably going to start working on your knees by getting his elbows in between him and your knees. The common reaction of someone on top is to resist, and to put pressure against his body with your knee. Doing this gives your opponent leverage to work against, and often times causes you to release your feet. Instead, Xande gives the space, because when his opponent’s elbows are away from his body he has less power to resist you from grabbing that arm and working on a submission.
O
Drill IT
nce you achieve the mount position there’s a tendency to feel like you need to cross your feet or hook them around your opponent’s legs. There’s no rule about
what you absolutely should not do, but Xande does have a position for his legs that he likes best. Hooking the legs is common, but leaves you open to losing the hook if your opponent kicks his legs out, or if both of your legs are very sweaty. Instead, when Xande’s establishing the mount he’ll bring his calves against his opponent’s hamstrings. This is effective because it hooks his legs to help maintain the position and it impedes his opponent’s movement. If Xande’s in mount with his legs hooked and his opponent tries to move to his right (Xande’s left), Xande will curl his left leg up, pulling his opponent’s right leg off the mat, lessening his ability to push off and move. The right leg is curled if his opponent moves to his left. This movement and ability to sense your opponent is an acquired skill. Xande recommends drilling this technique with your partner to help develop this sense of anticipation.
When he moves to your right, curl your right leg up.
Come back to stabilize.
FEET TUCKED: This is the first rule that Xande tells his students when they get in the mount. Your toes should be pointed inward. This makes it much more difficult for your opponent to slip a leg out. When you’re heels are down on the mat it’s much easier for him to stretch out a leg and begin to work it underneath your foot and regain some sort of guard.
If he goes to Drill baby, Drill!
your left, curl your left leg.
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technique
FINISHES FROM MOUNT Lapel Choke
T
his is one of the simplest chokes you can get from the mount. It presents itself easily.
Step 1 Reach an arm (in this case the right) behind your opponent’s head and neck, grabbing the collar, thumb in. Go as deep as you can, the deeper and the further across his neck the better. At this point you’ll want to hug the back of your legs onto his hamstrings to control.
Step 2 Sneak your left hand across the front of his neck from left to right reaching for his left collar with your four fingers inside the collar, thumb pointing towards his head. Get a solid grip of the collar. He’ll do whatever he can to block this advance, so stick with it remembering to control his movements with your legs and hips.
Step 3 a firm grip of his have pivot your Once you oth hands, b h ead so it w ar coll ound his h over and ar nt of o fr in w right arm o rearm is n fo t eck. gh n ri is r h you in on elow his ch his face, b Step 4 With your arms crossed, holding his collars firmly, pull yourself into him and curl your wrists in towards yourself to finish the choke.
The cross collar and lapel are pretty close aren’t they.
Cross Collar Choke
KEY POINTS This choke can be done from a high mount as well, but work quickly to avoid a sweep since you won’t have your hands based out. If your opponent keeps his chin tucked to avoid allowing your forearm all the way around, use your forearm to apply pressure to his face. Yes, his face. Don’t strike, but leverage your arm against his cheekbone and push up and away. This should give you enough space to quickly snap your forearm under his chin once exposed.
Step 3 Once you have your grips, work to get both arms underneath his chin, once you do pull your elbows away from each other to tighten the collar around his neck and curl your wrists towards you to finish.
KEY POINTS Step 1 With your left hand reach across to his right collar, the deeper the better, but you don’t need to go behind his neck. The grip is up to you depending on what you’re comfortable with, four fingers or thumb in.
Step 2 Bring your right hand over your left arm reaching for his right collar. Again, deeper is better.
If you can’t get that second hand in on the collar you can grab
the gi fabric on his shoulder to the side of his collar and finish the choke.
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technique
Exposing THE COLLAR
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hen you’re mounted it’s natural to fear the choke is coming and to really protect those collars. If your opponent
presents you with nothing exposed, draw fire away from the collars to get them uncovered. If his arms are crossed, attack the arm on top and peel it away from his body. His mind will think Americana or Armbar and he’ll relax his collar defense. In which case you quickly sneak that first arm across into the collar. If he doesn’t give the collar up, then you’ve got a nice shiny arm to work on. Some fighters don’t like to sneak that first cross to the collar if it means the arm is trapped under your opponent’s crossed arms. This is a reasonable fear for those who don’t read JJM. You are a bit more vulnerable to a sweep in that direction, but you just read and drilled the part about maintaining the mount, so you’re good.
Ezekiel from Mount
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he Ezekiel is a choke we usually all learn the hard way, by surprise. Xande’s got a nice little setup that your opponent literally will not see coming.
Step 1 Starting from mount reach your right arm behind your opponent’s neck and head. You can grab the collar on the way to make him think something else is coming, but don’t commit to the collar, just get your hand across.
Step 2 Either while you’re working your hand and arm across or immediately thereafter, bring your head down next to his. Pressure the side of the head so he’s pressuring against you and not thinking about protecting the front of his neck.
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Step 3
KEY POINTS
Bring your left arm in towards your head and grab the inside of your left cuff with your right hand, four fingers inside the cuff. Base with your elbow to the mat and place your left palm on your head. This is your setup.
Try your best to get all four fingers inside your cuff before executing. It can work with just one finger, but the stronger the grip of your cuff, the more work that little lever will do and allow you to finish quicker. Although Step 4 must be done very
quickly when training with your partner, try not to smack him in the throat. Xande has used this technique in
Step 4 In a single, quick motion, lift your head and body back and up. At the same time, swing your left hand and arm across his neck, maintaining a grip of your left cuff.
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Step 5 Use the grasp of your left cuff as the pivot point and pull your left arm up to force your left hand towards your right elbow until he taps. You should be applying pressure to his trachea (aka windpipe) with the blade of your forearm.
world championship matches. He likes to use it when transitioning from side control to mount since his head is already in position.
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technique
Armbar with a Choke Fake
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uch of Xande’s game is a counter attack game. Xande does an excellent job of reading his opponent’s moves to expose their vulnerabilities. One such example of this is an armbar he sets up that causes his opponent to think that a choke is on the way.
Step 1 From the mount, work that left hand deep across on his collar and posture into your opponent.
Step 3 He’s taken the bait and grabbed your right hand. As soon as he does, or even lifts that right arm of his up off his collar, quickly transition into a “technical mount.” You do this by quickly bringing your right knee up near the top of your opponent’s head, shifting your weight and crotch to his left side, and keeping your left leg wrapped around his body with your foot contacting the mat. This is called “technical mount.”
A
B
of Step 2 opponent’s field arm across in your is th At e. ok Bring your right ch a for ing you’re going le of options. view so he’s think nted with a coup ese pr ’s nt ne po op ally work tu en point, your ev to wn and allow you do er k to nk hu n an ca He proactive d loo ious) or he can be s. ur yo of nd a choke (see prev ha ht and attack that rig defend the choke
Step 4
If he doesn’t tap you can offer him this month’s Medic column.
As he’s grabbing for your right hand, you grab his right arm/hand and pull towards you. At the same time, sweep your left foot from the side of his belly up near his shoulder.
Step 5 Since you got a grip of his left collar in step one that means your left arm is underneath his left arm in position for the eventual armbar. Bring your right foot and leg around your side over his head and sit back, pull his left arm out, bump your hips up, his thumb pointed to the ceiling and finish with the arm bar.
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KEY POINTS The armbar is a bread and butter submission. Remember the fundamentals
when executing. His elbow must be above your groin, keep his thumb pointed upward
and have your bottom as close to his shoulder as possible. You must capture his body with the back of your legs, one leg below the arm, one leg above over his head or neck. Squeeze your knees together, avoid hooking your feet together, and bump your hip up as you finish. During training don’t
WRIST-LOCK: If your opponent is using a simple wrist grab, use a
wrist lock to weaken the grip. On the arm you’re attacking bend his palm down towards his arm forcing him to let go of his grip to defend the wristlock, then execute the armbar.
rip your partner’s arm off, allow him time to tap and avoid injury. There are a number of ways to break your opponent’s grip as he resists your armbar attempt. Xande shows us a few depending on what your opponent presents.
DRAG AND BREAK: If your opponent’s using an S-Grip to keep that arm attached, grab your right lapel with your left hand and keep his arm tight to you. Take your right arm and get your forearm underneath his grip. Pull up and to your right to force the S-grip open then fall back to finish.
B
PALM-STRIKE: If your opponent has his arm locked down holding his bicep, as if performing a rear naked choke, you’ll want to switch your grip. Replace your left arm with your right at the crook of his elbow, and grab your own lapel. Then, with your left palm, strike at his elbow below the point that he’s gripping his elbow. This will break the grip and allow you to pull the arm back to finish.
A
C
LEG TRIANGLE: This is one that Xande really likes. He grabs
his lapel with his left hand like before. With his right hand he grabs the target arm at the wrist then steps his left leg over his opponent’s right arm with his calf at about the grip. Then he quickly locks his leg down with a leg triangle, applies pressure to break the grip, and then finishes.
A A B
B
C
C
Kimura from Failed Mount
T
his is a cool finish that can be gotten from a failure to actually mount from either half guard, or side control. In either situation let’s say your opponent captures your foot between his legs. In the example, Xande shows us his opponent captures his foot as he attempts to mount from side control.
Step 1 From side control you attempt to pass your knee over your opponent’s belly, but he captures your foot and your left knee reaches the mat. Cool logo.
Step 2 With your left hand control his right arm at the bicep, holding it against the mat.
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technique Step 3 Step your right knee and leg up, capturing his left arm between your body and thigh. As you do this, bring his head up and to his right with your right arm. To maintain the position you can use your right hand to pressure your right knee behind his shoulder. At this point, you’ll be basing on your right foot and left knee and “sitting” on your opponent.
Other Ways TO FINISH
T
his technique has a killer finish. If you get to step 4 and have done the previous steps correctly, he’ll be dying to tap. Here are some optional ways to finish.
A
Leg Over Face, then fall back to finish.
B Step 4 Grab his left wrist with your right hand. Bring your left hand up to your right side and reach under his arm to grab your own wrist. Bring his hand towards his head to finish.
Control the elbow with your left hand and bring his right hand towards his head with your right.
Step 2
DEFENDING THE MOUNT
This allows him to pivot his hips to the side with the flattened leg.
B
eing mounted sucks, not only in sport Jiu-Jitsu where it means you just gave up points, but also in the event you ever have to defend yourself on the street.
Being able to defend and escape the mount quickly and effectively is a talent you can develop.
Escape To Guard Step 1 The first thing Xande does to escape the mount is properly position his hips. This means dropping one leg flat to the mat while maintaining a bend at the knee with the other.
Ouch, that looks painful. Think I’ll try it!
Step 3
Then he goes to block his opponent’s hip with both hands on that same side. In the case of the photos Xande’s left leg is dropped and his hips are turned to his right. At this point, he bridges to his left, creating enough space for him to bring his right leg up to his side and under his opponent’s right leg.
A
B Step 4
As soon as Xande clears his left leg he immediately escap es his hips out fro m beneath his oppo nent and onto his right side. 60 | Jiu-Jitsu Magazine
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technique
Step 6
Lastly, X ande’s in posi now esca pe his hip tion to s to the ri while ap ght plying so me with his right shin pressure to escape out and it regain clo sed guard .
Step 5 This typically creates enough space to quickly bring the right leg up, bringing his shin against his opponent’s hip.
Step 1
Sweep
Along with trapping his right foot from posting outward with your left foot there’s one very fine detail that often gets over looked when sweeping for the mount. Your other foot cannot be on the outside of his foot, it must be between his feet.
T
o perform the sweep you must limit your opponent’s ability to base to one side. For this example Xande’s opponent goes in for a collar choke. Before the first step, Xande secures the arm that’s going for the collar and brings his foot outside his opponent’s foot on that same side to prevent the post.
Step 3 After Xande bridges, he turns his head in the direction he’s going to go and then Upa’s in that direction, in this case, to his left.
Step 2 The mistake many people make is going straight to the Upa once they have the arm and foot secured. Instead, Xande likes to put a lot of power into a simple straight up bridge, bringing his opponent’s weight high up and off his center of gravity.
Bridge then turn.
Step 5
After the sweep, push his free hand away from your collar since he may still have a firm hold of your collar with his right hand.
Step 4 As soon as Xande feels his opponent’s shoulders hit the mat he quickly rotates his hips in that direction. The momentum of his hips shifting quickly will help to continue and finish the sweep.
KEY POINTS Don’t Upa to your side until your body is almost 90% completely bridged. Bridge when you feel him
committing to the choke.
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Technical Mount Escape Step 1 Somehow you’ve gotten yourself in his technical mount. With your left hand block his leg and grab the pant leg.
Step 3 Once you have the leg under control, bump up with your feet on the mat slightly to your left basing with your shoulder and head while forcing him up above you.
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Step 2
his ht hand behind Swim your rig k oo cr e th deep so right knee; go ee. kn s hi at is of your elbow
Step 4 This is an important step. Don’t just turn your hips, this could expose your back. Instead, drag your left foot across the mat to your left behind you while shooting yourself away from him. At this point you can go for the back or scramble to some other strong position.
A
B
T
here you have it! Xande’s guide to becoming a mounting master! Be sure to pay attention to all the finer details, they make all the difference between success and failure.
Xee end.
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DEEP
IN THE
HEART OF
TEXAS… Jiu-Jitsu Runs Deep words: MIKE VELEZ
I
n my previous job I would travel quite often for business. Only months after discovering jiu-jitsu I took a trip to Germany. I did a little advance recon and discovered there was a jiu-jitsu academy in the small town I was headed to. So, I packed my gi into my checked luggage, and one night after taking care of the business I was there to do, I caught a taxi and discovered the studio on the second floor of an old warehouse. Speaking very little, if any German, I was lucky enough that the instructor, a purple belt, spoke enough English for the two of us to get by. The other ten students were either opposed to speaking English, or didn’t know enough to show it off. After a couple hours of rolling we were all buddies and all versed in the jiu-jitsu language, the brotherhood. Lots of smiles and respect for everyone. From that day forward I’d always pack my gi wherever I traveled. No matter where I went, I knew I’d find friends in any city, in any country. If you’ve never rolled at another school or in another town, I highly recommend on your next trip you pack a gi and seek out some mat time. If you happen to be headed to Dallas any time soon, then you’re in luck.
ABOUT DALLAS
Dallas is the third largest city in Texas; yeah I was surprised, too. Houston and San Antonio top it in terms of population, but when you factor in the surrounding areas, Fort Worth, Arlington, Plano, which are all within 30 minute of the big D, then Dallas is the hub of Texas. If you’re flying into Dallas you have two choices, DFW or Love Field. DFW is the home of American Airlines, one of the busiest international airports in the country. It’s northwest of downtown. The other option is Love Field, which is the home of Southwest Airlines and very close to the downtown area. Getting around Dallas is pretty easy, a very modern highway system will get you anywhere, but be advised there are lots of tolls. The folks in Dallas, and Texas for that matter are very hospitable and on many trips there I’ve found everybody to be pretty nice. Maybe it has a little something to do with the very liberal concealed weapon carry laws, you never know who’s packing. Regardless, you’ll find that most people are very polite.
Pack light, or heavy, your choice.
In today’s difficult economic climate Dallas is a shining city on the hill (although it’s very flat), as difficult times appear to have avoided it as evidenced by plenty of construction, an abundance of major corporations headquarted in the surrounding area, and relatively low unemployment. If you’re trying to maintain your weight then good luck. Along with the rest of Texas, everything is big, including the portions at any of the fine dining establishments. If you like BBQ or Tex-Mex you’ll be very happy. Just don’t eat too much, which is very easy to do while in town.
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THE JIU-JITSU SCHOOLS TO VISIT
There are a lot of academies in Dallas, I’m sure you can find somewhere to roll within just a few miles of where you’re staying. The following schools are some of the more popular in the area and definitely worth checking out:
RCJ MACHADO JIU-JITSU Carlos Machado
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eferred to as “The Godfather” around these parts, the man most responsible for bringing Brazilian Jiu-Jitsu to Dallas is Carlos Machado. Nephew of the late Master Carlos Gracie and the oldest of the five Machado brothers, Carlos brought BJJ to the Big D in 1995. The move came, thanks in big part, to Chuck Norris, yes, that Chuck Norris. Chuck started training jiu-jitsu with Carlos in 1991. In 1992 Carlos traveled with Chuck all over the world to different sets. When Walker Texas Ranger became a success Chuck suggested Carlos come to Dallas and begin teaching there. Chuck made the offer of work on the set of the show if an academy didn’t work out. So, in 1995 Carlos came to Texas and, in addition to being Chuck’s personal instructor, he began giving instruction to students at Chuck’s ranch and production studio. Carlos recalls teaching Chuck how to do a flying arm bar, which he performed on Randy “Machoman” Savage in an episode. Although Carlos did plenty of work for Chuck, like helping with the production of fight scenes for the show, and including a few cameos, Carlos was eventually able to open his own studio in Dallas. He successfully established a new base for jiu-jitsu in the region. Carlos’ influence in the area is undeniable. Many of the other schools in the area are taught by former students of his. In just over twenty years of instructing in the United States Carlos has graduated over 60 black belts. Carlos teaches a very traditional philosophy of jiu-jitsu. “Leave Your Ego At the Door” is the first thing you see as you enter. You can see the mutual respect among all his students. Every wonder who taught Chuck Norris how to be Chuck Norris? That guy!
Seventeen years later Carlos has a large studio in Farmer’s Branch, just north of Dallas, and a new school just recently opened in Frisco, a little further north. Both schools have complete schedules, but they’re not posted online. You’ll have to contact each school for their specific schedule. The main school in Farmer’s Branch is about 3000 square feet with tons of mat space. The night I showed up it was packed with all skill levels represented. Carlos often trains the advanced classes himself. There is a mat fee. Carlosmachado.net
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MOHLER JIU-JITSU Allen Mohler
Allen Mohler is another founder of jiu-jitsu in the Dallas area. He’s a 2nd degree black belt under Romero “Jacare” Cavalcanti. Allen’s school is located in Coppell, northwest of Dallas. The school is pretty big, at 5500 square feet with 2800 square feet of Zebra mats. They also have an MMA cage, MMA ring, showers, and offer message therapy. Allen’s graduated some first class competitors including Stephen “Pesadelo” Hall who you’ll read about soon. Allen teaches many of the jiu-jitsu classes himself and offers a complete schedule online. Mohler Jiu-Jitsu is one of the few schools in the area that offers some sort of class or opportunity to roll all seven days of the week. Other classes offered include Muay Thai, MMA, Boxing, and a Monday class designed specifically for takedowns (something every school should offer). Mohlerjiu-jitsu.com
TRAVEL ETIQUETTE
B
eing a visitor at a gym can be a new experience for both you and the people you roll with. Some schools get very few visitors, so there might be some culture shock. Aside from all the regular forms of etiquette you should normally employ at your home school, here are a few pointers that I’ve found helpful:
LEAVE YOUR EGO back at the hotel. Going in with the attitude that you’re going to conquer this place and have them asking for autographs afterward is only going to get you or someone else hurt. You’ve never rolled with any of these guys before and you don’t know their tendencies, tolerances, etc. So, let your partner determine the pace and intensity and use the opportunity to work on your ability to match that intensity, rather than going balls out looking to destroy everyone.
NORTH DALLAS BJJ JD Shelly
Located in a relatively average looking supermarket strip mall lies an excellent academy responsible for some serious black belts and MMA fighters. The head instructor and owner is a man by the name of JD Shelly. JD is a 2nd degree black belt under the legendary Robson Moura. Shelly, a Marine veteran, is also a professional MMA fighter. The facility is first class with almost 2000 square feet of Zebra mats. There, you can train not only some great jiujitsu, but MMA, Mauy Thai, and even get in some Yoga. A current schedule is available online at their web and there is a small mat fee that includes all of that day’s classes.
TAKE PICTURES. Having a memento of your travels is pretty cool and reinforces the jiujitsu brotherhood. If you followed the previous tips, everyone there will be more than happy to help you build up your facebook page with some nice photos to remember the visit by.
Lots of brick in Dallas.
Ndbjj.com
BE HUMBLE AND FRIENDLY, even if you normally aren’t. Having any sort of chip on your shoulder will not win you any fans and only reflect badly on your school, your instructor, and your hometown.
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TEAM LUTTER Travis Lutter
If you’re a fan of the UFC then you might recognize this guy. Travis Lutter is a black belt under Carlos Machado, has fought on four UFC Pay Per View Cards and was the winner of the Ultimate Fighter Season 4. Travis moved to Dallas from South Dakota in ’97 and opened the first jiu-jitsu academy in Fort Worth teaching as a blue belt. That might seem strange today, but at the time there were very few purple and blue belts in the entire area. Today, Travis has two very nice studios in Fort Worth, which is about 45 minutes west of Dallas. Each school
has a complete schedule posted online. Team Lutter draws a more competitive crowd from around the area. His schools have produced two TUF competitors, a Copa Do Mundo champion, a brown belt open weight Master/Seniors IBJJF champion Jeff Owen, and others. The East location (shown) is 3500 square feet while the new West location is 7900 square feet total and 5000 square feet of mat space. There is a $20 daily mat fee. Both facilities have a shower. Travislutter.com
PESADELO BRAZILIAN JIU JITSU Stephen “Pesadelo” Hall
Literally feet from Love Field Airport is Pesadelo BJJ located inside the DFW Gun Range. Yes, in the range, not down from the range, but right next to it. Stephen is a black belt under Allen Mohler and Marcus Hicks. Stephen has been training jiu-jitsu for six and a half years, and received his black belt after only four years of training. But don’t let that quick rise fool you. Stephen competes in 14 to 20 tournaments a year, has volumes of competition wins to his records, is a Masters & Seniors World Champion at black belt, a No-Gi Pan American Champ, and regularly competes in the adult category despite being over 40.
Guns and BJJ, what more could you ask for?
By Day, Stephen works as a network engineer and teaches a small class weekdays and nights. Check his website for the schedule. There is a small mat fee. The atmosphere has a garage-type feel, but all the better to get some serious work done. Stephen has an aggressive style of teaching and is always thinking about the submission. Having some one-on-one time with him is a great opportunity I wouldn’t pass up.
www.pbjj.net
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TEAM TRINITY
Brandon Quick Team Trinity is a Nova Uniao affiliate. There are two schools south of Dallas, one in Cedar Hill and one in Waxahachie. The head instructor, Brandon Quick, is a brown belt under Bruno Bastos. On a Saturday morning we visited the Cedar Hill location and were greeted with a huge kids class. The kids all showed an excellent amount of group discipline and mutual respect. The Cedar Hill location is smack dab in the middle of a brand new outdoor shopping mall with great visibility to expose BJJ to casual walk by traffic. It’s small, but very easy to find and get to if you’re in the area. The Waxahachie location is much larger with plenty of mat space. Team Trinity is relatively new and has a strong crop of blue belts. Call to get the class schedule. There is a small mat fee. Trinitycombatacademy.com
IN THE GAME Brandon was a big help in putting this article together, thanks Brandon
The Dallas area has become more and more of a business center for companies around the country big and small. Gameness is one such business. Kris and Melissa Horner purchased Gameness two years ago and moved the headquarters to Carrollton, just outside of Dallas. The two have grown the company to become one of the largest gi manufacturers based in the United States. The day we stopped by they were working on some new gear due to come out soon along with some new apparel. Gameness.com
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1st stripe to GSP at GB Montreal (2011). The brown belt is his manager, Rodolphe Beaulieu, just about to get his Black Belt.
in MMA
THE EVOLUTION OF MMA Black belts weigh in on the effectiveness of Jiu-Jitsu in MMA
That guy looks familiar.
words: DEB BLYTH
W
E’VE ALL HEARD IT BEFORE: MMA IS THE FASTEST GROWING SPORT IN THE WORLD. TO ADVANCE THAT NOTION, LAST SUMMER, ZUFFA LLC, THE UFC’S PARENT COMPANY, ANNOUNCED AN EIGHT-YEAR PARTNERSHIP WITH FOX BROADCASTING COMPANY IN AN EFFORT TO BROADEN ITS MAINSTREAMMEDIA COVERAGE OF THE SPORT, NOT TO MENTION THE FACT THAT VIEWERS
CAN ACCESS FIGHT COVERAGE, ONE WAY OR THE OTHER, IN JUST ABOUT EVERY WORLD MARKET THERE IS. So, like it or not, MMA is here to stay. As fans and aficionados become more educated on what MMA actually is – a full combat sport that combines a variety of martial arts, sports, and disciplines, including striking and grappling techniques, the image of the sport has the opportunity to evolve from the perception of it being a barbaric “blood sport” in a cage, to the awareness that
it’s actually more of a game, like “body chess” in an octagon. The cage is just one more weapon in a fighter’s arsenal to assist him in his quest to “checkmate” his opponent. To this end, once a fight goes to the ground, MMA has put a spotlight on Jiu-Jitsu and has given its athletes the chance to show the beautiful art’s value in the overall effectiveness of MMA as a strategic game.
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Does a MMA fighter REALLY NEED JIU-JITSU?
G
racie Barra Montreal’s Bruno Fernandes, who gave former UFC welterweight champion Georges St. Pierre (GSP) his black belt in October 2008, and who recently gave him his first degree stripe on that black belt, says the question today isn’t whether or not a fighter needs Jiu-Jitsu in MMA to be complete…the real question is: HOW MUCH Jiu-Jitsu does he need? “Anyone who says you don’t need Jiu-Jitsu to be a great fighter is in denial,” he says, “Every fighter needs to know at least a little bit of Jiu-Jitsu to defeat his opponent or to defend against him.” Therefore, if a fighter doesn’t know a lot of JiuJitsu, it’s important for him to know how much his opponent has, so he can at least learn how to escape his submission attempts and takedowns.
BRUNO FERNANDES lends his Jiu-Jitsu expertise
back in 2009 training at Tristar.
Bruno (the on e with the hat) at Jonathan Goulet’s corner. UFC 83 in Mo ntreal.
Tristar July, 2009. GSP training camp for UFC 100 (vs. Tiago Alves). Many big names there! John “the Bull” Makdessi, Phil Nurse, Jonathan Chaimberg, Firas Zahabi, Nate Marquadt, GSP, Alex Garcia, among others.
Tristar. BJJ class 2008. GSP in the middle and Dave Loiseau in the right. The one in red is the Muay Thai coach (Olivier Renaud), who also trains BJJ.
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Rather than have the ref stand them up we’d prefer seeing them get sat down.
Bruno, who’s been training Jiu-Jitsu for 22 years, is not a MMA fighter himself, but he is a third degree black belt and a world champion. He started teaching GSP in 2005 at Tristar Gym in Montreal when GSP was a purple belt, and has also coached current UFC star Rory McDonald, and former UFC fighter David “The Crow” Loiseau (who has a reality TV show about the daily life of a MMA fighter airing Fall 2012) in the art, to name a few. When MMA fighters come to him for help with their Jiu-Jitsu, he doesn’t teach them any differently than he does his regular gi and no gi students. “I teach them straight Jiu-Jitsu,” he says, “but their first concern isn’t how to submit their opponents. It’s how to defend properly, how to take someone down without falling into a trap, or how to get back on their feet. That’s how it all starts.” Bruno always gives fighters what they need first. “Once they’re covered on that, they want to learn more, so we work on other things,” he says, “There’s no point teaching an armbar if they can’t escape from the mount.” When Bruno first started rolling with GSP, who also trains regularly with famed coaches John Donaher and Renzo Gracie, he was already pretty good. “He had solid Jiu-Jitsu and was really athletic,” Bruno says, “He had some holes in his game, so I helped him with that. I think the major thing I add to a fighter’s game is feedback. I can say, ‘if I was fighting you this is what I would do to defeat you.’ I show them where they can be attacked and I help fine tune the things they’re already good at so they can be more effective.” Bruno is happy to see that a lot of the fighters out there are getting better at Jiu-Jitsu. MMA is a complex sport and he’s proud to help fighters through one of its many layers. “I’m just glad to help,” he says humbly, “I’m not responsible for any of the success of any fighter; I just like to help them put it all together. I see all the struggles they go through and all the sacrifices they make, so, it’s very rewarding for me.”
Bruno and Rory MacDonald
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RICARDO “PANTCHO” FELICIANO helps take Hendo to the next level
The Dos Equis Man envy’s Dan’s jaw.
Checkmat black belt Ricardo “Pantcho” Feliciano began training UFC light heavyweight fighter Dan Henderson in Jiu-Jitsu at Team Quest in Temecula, CA in 2009. Ricardo had only just arrived in the U.S. from Brazil and was teaching at a Checkmat school in La Habra, when he was introduced to Dan’s business partner Heath Sims. “Heath invited me to come teach Jiu-Jitsu at their school,” Ricardo recalls, laughing, “So I went to
Temecula and taught for a day. Dan had to go to Vegas for The Ultimate Fighter: U.S. vs. the U.K., and Heath invited me to go with them that same night. Dan was just back from England and slept in the backseat. I had only seen him on TV. Heath was eating, drinking coffee, texting, and driving all at the same time. The car ran out of gas on the freeway, but luckily we had gas in the back of the truck. I had no money. I couldn’t speak English…I was scared for a minute!” Ricardo stayed in Las Vegas and helped train Dan and the rest of the U.S. team for five weeks during the filming of TUF and when they returned, Dan and Heath invited Ricardo to move to Temecula to be the Team Quest Jiu-Jitsu instructor, which he did. It’s been Ricardo’s experience that some MMA fighters like Jiu-Jitsu and some don’t, but they all understand it’s very important to have in MMA. For the MMA fighter who only knows a little bit of Jiu-Jitsu, Ricardo teaches all the basic
techniques. He starts with defense and shows them how to stay out of submissions and sweeps. “After they know how to get out of a situation and stay safe, I can start teaching them how to work submissions and take the back,” he says, “When they’re on top, they need good balance. I teach control first, then we go for the attack.” Dan is one of those fighters who loves Jiu-Jitsu and loves to roll. Regardless of whether he has an upcoming fight or not, Dan is on the mats at least four times a week training the basics with Ricardo. However, when Dan has an upcoming fight, they focus on his game plan for that particular opponent. “When Dan fought Shogun, for example, we knew he had to get past his guard,” Ricardo says, “Dan’s been fighting for a long time. He knows what he’s doing. So, I’ve just tried to fix some of his stuff, like his sweeps and attacks… putting more details in his game. I make sure everything is tight and that there’s no risks, so he can be more aggressive.” Ricardo says that Dan is so skilled in no gi Jiu-Jitsu, he could conceivably fight at the black belt level if he were to compete in a no gi Jiu-Jitsu tournament. “His world class wrestling helps him a lot,” Ricardo says “He’s very aggressive. He has good attack from the back and he has good control. If he’s on top, he has great control and from there he can do anything.” Ricardo himself has fought four MMA fights and holds a record of 3-1. He says he will fight again someday, but the art of Jiu-Jitsu is everything to him. “I want to show the guys they need Jiu-Jitsu for MMA,” he says, “MMA is a major accomplishment for me. It’s fun and it helps me. I love my students. I love teaching gi and no gi classes. I definitely want to continue to train guys in MMA.”
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technique
DISCOVERING
TWISTER
the
with EDDIE BRAVO
Which planet do you come from?
words: MIKE VELEZ | photos: JASON BOULANGER
BOUT A YEAR AGO CHAN SUNG JUNG (THE KOREAN ZOMBIE) PULLED OFF THE FIRST TWISTER SUBMISSION IN UFC HISTORY. The submission brought a lot of attention to Eddie Bravo and the Twister technique. Eddie will be the first one to tell you that the Twister is really just a Wrestler’s Guillotine Eddie learned back in high school wrestling. In fact, the name “Twister” was coined by Eddie’s jiu-jitsu instructor years ago, the legendary Jean Jacque Machado. What Eddie did with the Twister is something that no other BJJ practitioner has done, and that’s develop an entire system on getting to the Twister in jiu-jitsu and grappling competitions where taking an opponent’s back is no easy task like it is in wrestling. Almost five years ago Eddie wrote the book on the Twister called, “Mastering the Twister,” and he now has a DVD set to launch shortly that goes into great detail on this unique and unorthodox submission. In this article Eddie helps us discover the Twister, and more importantly, the “Truck” and all the options it opens up for jiu-jitsu and no-gi submission grappling.
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The WRESTLING
ORIGIN
T
he Twister is essentially a Wrestler’s Guillotine. In wrestling there’s no problem getting your opponent’s back, in many instances you’ll start in a position where you have your opponent’s back. One common style in wresting is “leg riding.” This is where you get to your opponent’s back, sink one hook in, and put pressure on that leg you’re riding. From there you grab your opponent’s opposite side arm, fall back and potentially pin or go for a wrestler’s guillotine. Where Eddie made the Twister his own is by figuring out how to get to the wrestler’s guillotine in Jiu-Jitsu. Not too many opponents are going to give up that hook too easily. Eddie begins the journey to the Twister starting from side control, a much more common position, but not just any side control, Twister Side Control.
What Is
TWISTER
SIDE CONTROL
T
Don’t ride the whip, ride the leg.
wister side control is similar to traditional side control in that your opponent is on bottom, you’re on the side, and you’re in control. In this case, Eddie is on his opponent’s right side. His left hip is putting pressure down on his opponent’s right shoulder and arm. Eddie has his weight distributed across his opponent’s chest and is pinning his head to the side. This helps keep his opponent flat on the mat. At this point, Eddie’s waiting for a reaction from his opponent, waiting for him to pick a direction to go in with his legs. Under someone’s traditional side control you’d never want to turn away, this is an invitation to give up your back. The same is true in Twister Side Control. If your opponent turns away you’ll be on his back in no time, which is not bad, but not the objective here. Instead, you’re looking for your opponent to turn into you; his goal at that point is to regain some sort of guard. But this movement takes you to the next step, the Grapevine.
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technique
Mounting From Twister Side Control (TSC)
T
wister Side Control is a very effective side control of which not too many are familiar. Even if you never attempt a Twister in your life, you can easily use it to transition to a traditional mount if you have the proper flexibility.
Step 1 From TSC your opponent is struggling to get out. With your right hand grab your own toes of your right foot.
Step 3 As soon as your foot has cleared your opponent’s body, rotate your hips and upper body to face him and “bam” you’re in mount. A mount is probably not what he’s expecting and since your upper body is against his chest he won’t see it coming.
A
Step 2 With your right hand guide your right foot up towards your torso then over your opponent’s body.
B
The Grapevine with Fish Net
The wrap around on the leg in step 2 is the “fish net.”
I
n the original example of the Twister, Eddie started with his left hook in his opponent’s left side. The point of the Twister Side Control in this example is the same, to get that Eddie’s left leg is tied up with his opponent’s left leg. The Grapevine is the way to get there. It’s also a great control position you can also use to go to mount.
Step 1 Your Twister Side Control is established, so your opponent may instinctively turn his hips and legs to his right, towards you. But in case he doesn’t, reach to his left leg with your right arm and cup the back of his knee to guide across his body down toward the mat. Keep your left arm tucked under his armpit.
Step 2 After you’ve brought his left knee across, take your right hand and swim it between his thighs and snake your hand between his right thigh and the mat to grab and secure the back of his right thigh. 76 | Jiu-Jitsu Magazine
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b Step 4
A
Now, lock your left foot with your right leg and get your right leg behind his, with your right shin against his left shin on lock down.
c
Step 3 Now to secure his left leg with yours, step over with your right leg to hook the back of his left leg. Pull his leg back with your right leg enough to get your left leg in behind his left.
Twister Roll
W
ith control of your opponent in the Grapevine it’s time to move onto the “Truck” (don’t you love these names?). The Truck is really where the magic happens, but we’ve got to roll to get there.
Step 3 Step 1 Let go of your control of his left shoulder with your left arm and Gable grip your right hand around his right thigh.
Quickly move your control of his right leg from that Gable grip to both hands on his right foot. You are now in the Truck.
KEY POINTS That’s the “smasher.” Eddie wouldn’t go into too much detail on that technique.
Before you get too comfortable in the Truck you
must control his right side, either by his foot and leg, or his right arm. If you fail to do this he can quickly roll to his left side and then be in your half guard.
Step 2 Roll forward over your left shoulder onto your back.
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technique
The
W
HEN I INTERVIEWED EDDIE FOR THIS ARTICLE THE INTENT WAS TO FIND OUT MORE ABOUT THE TWISTER IN PARTICULAR. But the position that caught my eye the most was this Truck position. Everything to this point is totally legal in jiu-jitsu and no-gi grappling, whereas the eventual Twister finish is illegal under IBJJF and most jiu-jitsu rules. From the Truck you have tons of finishes: you can transition to the back, you can go for the Twister or its variations, or you can grip his right hand like a baseball bat (baseball bat control) for more finish variations. It really is a strong position that people outside of the 10th Planet System rarely see and can revolutionize your game. From the Truck Eddie’s going to show us some no-gi and jiu-jitsu finishes, and yes, the Twister.
TRUCK
Going To The Back
The Ninja
W
A
fter seeing how to take the back from the Truck, I asked Eddie if he ever just uses Twister Side Control to transition straight to the back since it seems pretty effective. His reply was, “The Ninja.” The Ninja is a roll from the Grapevine that goes straight to the back.
hen writing this article I wasn’t sure where this transition should go in the order of things. The beauty of it is that it can go anywhere. The Truck gives you so many options. After attempting one or more of the finishes in this article, but you don’t quite get it, you can quickly and easily go from the basic Truck position to a more familiar back control position for the rear naked choke or other submission.
1
3
2 Step 1 Ok, something’s failed. Your opponent’s managed to get a grip of his own right arm and isn’t letting you finish. You must get an over/under grip of his right side. You must first get your under grip in, going for the over first will allow him to roll out. Reach your right hand under his right arm and grip the top of his right shoulder with a 5-finger grip.
Step 2 He will look to spin to his left to escape, if he doesn’t then regain control of the right leg and go back to the Truck. When he goes to his left, quickly sink your left arm between his neck and the mat as quickly and as deeply as you can.
Are you a super ninja?
Step 3
You’ve already got your left hook around his left leg, bring your right leg over to get that hook in on his right leg. At this point you have your opponent’s back.
A
4
5
b
7
6
8
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e v o b nd A
A Bra
t. s e R the
MKIMONOS KIMONOS-BELTS-RASHGUARDS-FIGHT SHORTS-CLOTHING
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technique
The Calf Crank
T
he Calf Crank is highly effective, very painful, legal in brown and black at most jiu-jitsu competitions, and most Grappling Events.
Step 1 Fold your legs to bring his left foot towards you.
Step 2 Release your right hand from his right foot to grab his left foot. When grabbing his foot, cup your hand above the top of his toes for the best grip. This five-finger grip is also referred to as Monkey Grip, and it’s not just Eddie who calls it that.
Step 3
Calf Crank is also known as Calf Crusher. Legal at most submission grappling tournaments.
Maintain control of his right foot the same way as with your other hand, with control at the toes for maximum leverage. If you fail to do this he could use that right foot to kick his left leg free.
KEY POINTS If you happen to be rolling against a mutant who feels no
pain, you can do the Kamikaze Calf Crusher. Bring your right leg between his left leg and your left leg to get the crook of your right knee over or on the side of his shin. Then curl your right leg down while pulling on his foot. This is an immediate tap, no matter what, when done correctly. Because of the increased leverage, it’s also very dangerous. So be cautious for your partner’s safety when performing this one, or any submission for that matter.
Step 4 Pull your right leg back and place your right foot on your own left leg. Now push against your left leg, away from you, while pulling down on his left foot. This is a calf crusher that puts tremendous pressure on his calf, shin, and knee. 80 | Jiu-Jitsu Magazine
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The Crotch Ripper
A
side from the pretty awesome name, this one comes in handy should your opponent break that grip on his right foot by stretching his leg out.
Step 1 Bring his outstretched right leg over to your left shoulder.
Step 2 Gable grip your hands together just below his knee (or above from your opponent’s perspective). Then bear hug his thigh against your neck and shoulder.
KEY POINTS You can also have his leg on
Step 3
the right side of your head.
If your opponent is very flexible then move on.
Take your right foot and apply pressure to the back of his left leg to apply pressure to his groin. Unless he’s extremely flexible this will result in a tap. If he’s more of the Gumby type, then go on to the next submission.
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technique
The Banana Split Step 1 Wrap your left arm around his right thigh and wedge your left hand up into the crook of his right knee.
Step 2 Reach your right arm up over your head and get an S-grip of your hands together.
Step 3
KEY POINTS
To finish the submission, pull his right leg up to his right side and down to the mat with your S-grip while at the same time continuing to put pressure on his left foot with your right foot. This stretches out his crotch and typically results in a submission.
If you happen to know for a fact that your opponent is just amazingly flexible, neither the Banana Split, nor the Crotch Ripper may not be effective. Instead, stick with the Calf Crank (if legal) or move to the Twister (if legal).
The
TWISTER A
Are you that twisted?
s I mentioned earlier, the Twister is considered a neck crank and illegal in most jiu-jitsu competitions. It is, however, legal in most no-gi grappling tournaments. As with any grappling or jiu-jitsu move, there is risk for injury. However, highschool kids have been using this technique for decades in thousands of competitions each year.
Step 1 From the Truck, the first step is to grab a hold of your opponent’s right arm. You must do this very quickly. Snatch his right wrist with your right hand while maintaining control of his right leg with your other hand. If you let go of the leg before having control of the right arm you risk having him roll out of your control. 82 | Jiu-Jitsu Magazine
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Step 3 Once you have Baseball Bat Control, settle him down, don’t let him bring his arm across to get a grip, if that happens you’ve lost the move. Instead, drag his arm over your head. Once it’s over, quickly release your left hand, finish by bringing his arm behind your head then restablishing your left grip on his wrist with his arm across the back of your neck.
b
A
c
Step 2 Once you have the wrist, bring your left hand to grab his wrist as well, grip as you would if you were batting left handed with a baseball bat. Surprisingly enough, Eddie calls this Baseball Bat Control.
Step 5 Release your left grip and quickly swing your left arm around the back of his neck. Once it’s around, settle back down to your left, bringing your arm and his body back down to the mat.
Step 4
A
b
c
Step 6 Once your arm and his body are back down, release your right grip from his wrist and quickly bring your right hand around to grip your own left hand. If he blocks your right hand, rotate your hand clockwise to break any grip he might catch.
Step 7 Once your hands are together, make an S-grip over his left temple. Then pull his head toward your body with both hands to submit him.
KEY POINTS During the final two steps it’s important to remember to straighten your legs, keeping your opponent’s leg against the mat, and maintain a tight lock down to help with the finish.
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For more on the Truck, Twister, Twister Side Control check out Mastering The Twister DVD or book.
his left leg Bring both your legs, and r body to you ting rota by t to your righ the mat off him your right. This brings easier. ch mu step t nex the es and mak
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spotlight
Joel
TUDOR From the ocean to the mats, surfing legend and Jiu-Jitsu black belt Joel Tudor makes waves words: DEB BLYTH
I think Deb has a crush on someone.
oel Tudor is one of those cool “crossover” guys you see at Jiu-Jitsu tournaments and you think, “Oh my gosh…is that really the longboard surfing legend, Joel Tudor? He’s a black belt in Jiu-Jitsu, too?!” Some guys have all the luck…and great athletic genes, as well.
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Joel learns to surf
School or surfing?
Joel was born in June 1976 and grew up in San Diego, CA. His dad started surfing in the ‘60’s and got Joel on a shortboard for the first time when he was five. The water was freezing, and Joel didn’t really like it until he was about eight and caught some waves in Puerta Vallarta, Mexico when his family went on vacation. The water was warm, the waves were cool, and Joel was hooked. “It felt just like the magazines,” he recalls, “After that I wanted to surf all the time.” Back then surfing was community oriented. “Surfing clubs used to compete against each other,” he says, “I really enjoyed the atmosphere. It was like Jiu-Jitsu is now…grass roots with a family vibe. There were all these surfing coalition events. We’d meet up and compete for the best surf club. It was cool. That was before money was involved.”
Joel started traveling to contests so often, surfing took more time than school. He lived on the backside of La Jolla in University City and the school administrators wouldn’t help him balance his schoolwork with his professional surfing schedule. “If you grew up on the coast, they always accommodated surf kids, but not when you lived inland,” Joel says, “I’d say, ‘hey, I’m going to Australia for two weeks for a surfing competition, can I get my homework before I leave town?’ And they’d say that the other kids were in class and they also had sports, so no… we’re not going to help you. This was in the late 80’s. I wasn’t a priority for them. They didn’t understand.” Because of the conflicts in his schedule and the lack of school support, Joel felt like he had no other choice but to drop out of high school in 11th grade. From the ages of 15 to 28 Joel traveled around the world surfing. “So many people don’t get to do what I’ve done,” he says, “I’m blessed. Winning contests was cool, but getting to travel around the world was the best. I filled out two passports completely before the age of 25.” Joel had some major accomplishments on the ASP World Longboard Tour. He was a World Champion in 1998 and 2004. He was the U.S. Open Champion a record eight times, and he was the U.S. Champion five times. Although Joel is humble and says these accolades are not that big of a deal in the surf world, “all the glory is in the shortboard,” he says, the truth is today so many kids ride longboard because of Joel’s huge influence on the sport.
Joel turns “old man longboarding” into a young man’s sport Joel was riding shortboards, but discovered longboarding when an uncle loaned him his board. “In the 60’s everyone rode bigger boards, and I thought that style of surfing was beautiful,” Joel says, “It was more attractive to me. Everyone looked at it like it was old man’s surf…for out of shape, lazy old men…I copped a lot of flak as a kid to choose it…it was just people’s lack of intelligence on the subject.” By the time Joel was 12 he was pretty good. There were very few kids who rode longboard on the coast, so he competed against older guys. “I was 12 competing against 20, 30, and 40 year olds,” he says, “That’s how I gained notoriety. The older guys were big names, and they gave me a nod of respect because I was respecting a dying art. They helped me more than the average person who had an agent. They helped me with my whole existence, basically.” Joel went pro at 14 and got his first real contract at 15. He won his first Association of Surfing Professionals (ASP) competition, becoming the youngest competitor to win an ASP event.
Joel finds Jiu-Jitsu
Spotlight 7.indd 2
Cool logo.
Like many before him, Joel’s interest in JiuJitsu came from watching UFC when it first started. And as a surfer, he was around a lot of Brazilians and says he’d seen them “tie up” a lot of guys on his travels. Unfortunately, he ran into his own trouble while on tour in Hawaii. “I got in a fight with some guys,” Joel says, “They were disrespecting me. It was a longboard/shortboard issue again. I was so sick of people giving me shit about it, and I’d already been a longboard champion by then. I got upset…they got my back. They’d trained before and I hadn’t…if you don’t know that feeling…it’s awful…you’re helpless.” When he got back home, he told his tale to a friend who was married to a Brazilian girl. She grew up in Rio and knew (Carlson Gracie/BJJ Revolution black belt) Rodrigo Medeiros. She told him to go see him, but he didn’t follow through. But as Jiu-Jitsu has a way of doing – calling you until you answer – he bumped into a friend he’d gone to elementary school with who was a purple belt under Rodrigo. “He took me to a Jiu-Jitsu class,” Joel says, “Rodrigo didn’t think I’d come back after that. I was a hippie…a vegan for seven years, and a longboard riding dude.” But Joel loved it and was completely hooked. He knew right away he wanted to become a black belt in the art. He was 26. Apr/May 2012 | 85
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spotlight
Joel’s journey through the belts In 2003, Joel entered his first Jiu-Jitsu tournament as a white belt and competed against the (now) UFC’s Cub Swanson, eight years his junior, in the final. He loved competing. He started winning some tournaments at white and blue. A couple years later, Rodrigo gave him his purple belt, which he held for about a year and a half before becoming a brown belt. “I had a lot of success at brown belt,” Joel says, “I won the Nationals, the Pan…I came in second in the No Gi Worlds. Brown was my favorite belt because I wasn’t afraid of anything.” Joel was surprised to receive his black belt in 2008. Jiu-Jitsu had become such a huge part of his life, reaching this milestone felt like the high school graduation he never had. “I stuttered through my speech,” he says, “I didn’t know I was going to get it. I didn’t know what to say. It was awesome.” Joel says he’s had semi-decent success as a black belt. “I’ve won the Nationals, the Pan, the U.S. Open, and the No Gi Worlds in 2009,” he says, “It’s been a great experience. Sometimes I compete as an adult, and sometimes at master. If you think competing at the master’s level is less difficult, you’re mistaken. Then you’re competing against guys who’ve been black belts for 15 years!” Joel enjoys competing because he’s not afraid to lay it all out on the mats, regardless of the results. “I usually submit my opponents or I get submitted,” he laughs, “I’m not cocky. If I get caught…whatever…I have a chance to catch them later on. The one thing I’ve learned being around successful people in sports is that anyone with a gnarly ego is an asshole. The ego is everyone’s enemy.”
“I’m super proud of longboarding. I know it’s cool, but I’m way more proud of my Jiu-Jitsu accomplishments. I had to work way harder for them.” belt, then I caught Megaton in a toe hold, and in my third I triangled (current UFC fighter) Rani Yahya. I was the first American to ever submit him. I was 33 and he was 24. Then Kid Peligro called me on my way home and told me that Uriah Faber couldn’t go to the ADCC’s and asked if I wanted to go. That whole day was a highlight.” Joel had 10 days to lose 15 lbs. At the ADCC’s, he submitted his first opponent, then faced Cobrinha in the second and lost. “It was an honor to be there,” he says, “I made it through the first round and tapped a guy. Every American I went with won their first round and lost their second. I was pretty psyched.”
The ADCC’s are the highlight of Joel’s Joel’s life today Today, Joel has a lot to keep him busy. He’s still Jiu-Jitsu career surfing for Vans 17 years later, he owns a surfboard Joel’s biggest accomplishment in Jiu-Jitsu thus far was making it to the ADCC’s. He was invited in ’09 and didn’t have to make the trials. “I submitted three people at the Nationals,” he says, “My first match I knee-barred a GB black
company, Kookboxx.com, which he co-owns with Andrew Blauschild, and he owns Surfight Jiu-Jitsu academy, in Solana Beach, CA, as well as being a husband and a father to two little boys, Tosh (7) and Judah (2). His main goal in Jiu-Jitsu is to take
a world champion kid surfer and make him into a world champion Jiu-Jitsu fighter. “Surfers are easy to mold and they’re not afraid of much,” Joel says, “That’s one comfort I take before stepping on the mat…I tell myself, ‘his ears are mangled, but can he swim? This guy would drown! Don’t be scared!’ I will take a kid with that same mentality and turn him into a Jiu-Jitsu champion. I will do it!” When Joel’s on the road surfing, he takes his gi and trains all over the world, tracking down a Jiu-Jitsu school wherever he is. His only regret is wishing he’d started Jiu-Jitsu in his teens, but then says that might have screwed up his surf career. “I’ve met friends all over the planet through Jiu-Jitsu where water has had nothing to do with it,” the surfing legend says, “Jiu-Jitsu is the most unselfish sport… there’s a huge amount of friendship involved. That’s what I think is so awesome. People will put you up when you’re traveling. If you fight someone at a tournament, you can become really good friends with them.” Joel believes that Jiu-Jitsu was always meant to be in his life and that style is everything, no matter what you do. “There is so much beauty in Jiu-Jitsu,” he says, “I’m super proud of longboarding. I know it’s cool, but I’m way more proud of my Jiu-Jitsu accomplishments. I had to work way harder for them. You go through so much to win. It’s a super technical fight.”
LET’S KEEP
We always keep it real.
IT REAL J
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OEL LOVES THE GRASS ROOTS ENERGY AND CLUB SPORT FEELING OF JIU-JITSU AND HOPES IT DOESN’T CHANGE ANY TIME SOON. “It’s super cool with a family vibe, the way surfing used to be,” he says, “The negative side of the sport is steroids. Taking drugs to win is not cool. I don’t do steroids. People are out of their minds! It’s ridiculous! I hope they start testing for it and ban it. This is how money changes everything. If you’re a good person, you’ll live a rich life whether monetarily or otherwise. So, if you’re one of the elite Jiu-Jitsu athletes out there who’s good enough to make money at this sport, that’s great, but for the rest of us who train in the sport for the love of it, can we just leave Jiu-Jitsu the way it is?”
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cutting weight
Those Last Few
POUNDS
words: MIKE VELEZ
Might be a little too late for that guy.
S
o, you managed to eat lean, use the diet plan outlined by Jeremy in this Issue’s “Grub,” training’s been going right, and tomorrow’s the big tournament so you jump on the scale and say, “What the Hell?” You’re 5 lbs over weight! Don’t panic, don’t starve yourself, don’t run a marathon, eliminate water intake, or any of the other things you’ve seen or heard done to shed those last few pounds. We’ll get you where you need to be to make weight and go on to victory.
e This articl plan a es in tl ou l. ve le s hydration your body’ rming s fo ce er u p d e re or bef that ur physician is article. Consult yo tlined in th ou s ep st e th of y an
: WARNING
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About S WEIGHT CUT High school and college wrestlers have been making weight for decades. For them, like jiu-jitsu, weigh-in’s are typically not long before the actual match. In jiu-jitsu, you could be on the mat minutes after your weigh-in or even up to an hour at a big tournament. So, if you need to shed those last few pounds 24 hours before a competition, it’s important that you avoid any method that will be counter productive to all your hard work by hindering your performance. An improper weight cut, or an overly aggressive one can result in severe dehydration that won’t only kill your performance, but could potentially threaten your life.
A SAFE CUT
T
o do Kenny’s cut you’ll need a few things. First, a sauna at your local gym, some tunes or reading material (new copy of JJM) to keep you sane while in the sauna, a stop watch, a credit card, a thermogenic accelerator like Sweet Sweat, and a Speedo. Kenny says the Speedo is the most important.
STEP1
The night prior to your competition is when you’ll want to perform the procedure. Eat a normal, sensible dinner like you normally would, drink as much water as you normally would, and don’t change these habits. After dinner head over to the gym. Strip down and step on the scale and document your weight.
STEP2
Apply the Sweet Sweat to your arms, torso, legs, everywhere you can reach. Follow the directions and rub it into your skin.
STEP3
Before you get into the sauna you’ll want to break a sweat. This can usually be done with some simple jump rope for 5 to 10 minutes. Or, as soon as you feel yourself break a sweat.
STEP4
Unless it’s cool to jump rope in a Speedo at your gym then strip back down and jump in the sauna. Set your stopwatch for 20 minutes. Dial in the tunes, or read up on your mount, whatever it takes to pass the time.
Who doesn’t like to jump rope in a Speedo? They call those tongas down in Brazil.
Before he was training BJ Penn, Jose Aldo, Anderson Silva, and other UFC champions, Kenny Johnson, our resident wrestling coach here at JJM, who is also a BJJ Purple Belt, has been wrestling his entire life and estimates he’s cut weight for matches about 1,400 times in the last 25 years. We sat down with Kenny and went over his exact ritual for cutting weight prior to a match requiring you to hit the mats just minutes after weigh in. Kenny says that the typical jiu-jitsu athlete with between 12 and 20% body fat, can easily shed 2 to 4% body weight without any negative performance effects. Essentially, you’re depleting your body of unnecessary water weight prior to the point of it becoming detrimental to your performance. Kenny will be the first to acknowledge that ideally, you should always look to replace your body fat with lean muscle and compete at a weight that’s comfortable for you and allows you to roll at peak performance.
THE CUT
DRY RUN The actual weight cut that Kenny’s going to show us should be done a few weeks prior to your scheduled tournament to see how your body reacts, and to measure you’re body’s specific weight loss. If you don’t lose much, then know that you’d better get that diet in gear.
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cutting weight
STEP5
Use your credit card to scrape off the sweat being produced on your skin. Do this the entire time, this will encourage your body to sweat more.
STEP6
At the 20-minute mark, jump out of the sauna and set your stopwatch for 5 minutes. At the very end of that 5 minutes take a 10 second long splash under a cold shower. It’s okay to swish a little water in your mouth, but don’t drink any. Towel off and get ready to go back in the sauna.
STEP7 STEP8 STEP9
This time set the timer for 15 minutes. Keep scraping, and get that sweat flowing. When time’s up repeat Step 6. Now step it down to 10 minutes in the sauna, scraping the sweat. Once you’re time is up, hop on out and repeat step 6 one more time.
You’re almost done. This time set the stop watch for just five minutes, get in there, keep scraping and when the time is up you’re done! Check your weight before you stop sweating, if you must hit the sauna again.
The DON’TS of The Weight Cut Kenny doesn’t deviate his normal diet prior to competing or cutting weight. He normally eats healthy, but doesn’t deprive himself of anything. Instead, he relies more on portion control. Unlike some weight cutting plans out there, Kenny maintains his usual sodium intake before and after the cut. Avoid distilled water. Some athletes swear by drinking gallons of distilled water before a weight cut or competition. This will cause you to urinate a lot more than usual, but this works as a diuretic and strips your body of important vitamins and minerals essential for performance. Don’t fast. When you dramatically cut calories in hopes of losing weight you actually slow down your metabolism, which will have a negative impact on your performance. When you’re in the sauna, pay attention to your body. You might get a little light headed, that’s normal. However, if you begin to feel dizzy like you may pass out, exit immediately. Whining and having a bad attitude
will not help you make weight. Cutting weight is a choice and like everything else in life is 99% mental. Being a jerk to others while you are cutting weight and using the diet/cut as the reason is being a coward. Making things hard on everyone around you because you are cutting weight shows lack of character and commitment to being a champion on and off the mat!
Good luck.
Allow your body a 10 to 15 minutes to cool down before you hit the showers. That night drink a glass of water before you go to bed. The next morning weigh yourself again and see where you’re at. Overnight you should lose a little more water weight. Everybody’s different, and depending on your lean muscle percentage, you could lose between 2 and 4% of your body weight with this simple process. If your weight is good, eat a light breakfast with a normal amount of water and monitor your weight and water intake prior to weigh in.
If you’re unhappy with the results, perform the exact same process again in the morning. Eat a light breakfast, drink some liquids, and hit the sauna. Adjust the total length of time depending on how much water you’re looking to shed. Time things so that you’ll be done with the process about an hour before you’re supposed to check in for competition. Remember, don’t try this for the first time on the day of an actual competition. Instead, test yourself out and see how your body reacts to the process. Ideally, you would line up some friends to roll with after the cut and have them go hard, see if you’re able to function at your peak performance. If you’re not, then you know this process isn’t for you. Kenny has won national collegiate championships using a similar process to cut weight minutes before hitting the mats. So, when done properly, and more importantly safely, shedding a few pounds of unnecessary water weight can get you into your optimal weight class. 90 | Jiu-Jitsu Magazine
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gear lab
Dave Camarillo
SUBMIT EVERYONE $34.95
victorybelt.com
“
Submit Everyone” is written by Dave Camarillo and Kevin Howell. “The Guerrilla Jiu-Jitsu Files: classified field manual for becoming a submissionfocused fighter,” it’s the follow up to Dave’s first book “Guerilla Jiu Jitsu.” The book is a hefty paperback tipping the scales at over 350 full-color pages. The pictures are all very nice and clear and Dave and his opponents are always wearing contrasting colors to help illustrate each technique. Dave’s style is known as extremely aggressive, always hunting for the submission. This book employs that same strategy. The book is written with a “military” type style with each technique referenced as a SITREP or Situation Report. SITREPs are followed by SNAFU reports that go over all items that could come up to scuttle the finish. Finally, AFTER-ACTION REPORTS, which go over how the move can be used with other techniques, along with other useful points. The book is written by Kevin Howell who wrote “Jiu-Jitsu University” with Saulo Ribeiro, and “Drill to Win” with Andre Galvao. In Dave’s “guerrilla” style, the book ignores points strategies and is focused heavily on submissions, including many simple escapes to submission. So, in a non-direct way, defense and escapes are also covered in the book. I think the book is best suited for blue belts and up. I personally believe that white belts should be focused on the fundamentals of survival, escape, and position rather than submissions. Dave’s aggressive style is well illustrated in the book with solid technique descriptions and procedures. Dave likes to attack the arms, definitely no secret, and after reading, and referencing this book you’ll be the armbar master. The “military” type writing is inventive and fun, but when reading in long stretches it does take away slightly from the usefulness of the text. I found myself having to reread a few passages trying to decipher what exactly was being said.
Who knows what “SNAFU” stands for?
The book is most useful as a reference, as are most jiu-jitsu books. Find a technique you like, drill it, implement it, and add it to your game. If you’re just starting out there are other books that might be more beneficial. If you’re a finisher at class and want to open up your attack, or you have an aggressive style already, this book will keep you busy. The suggested retail price is $34.95 but can be found for less. Even at the full retail price it’s packed with lots of solid information on both the mental and physical aspects of becoming a submission focused fighter.
VERDICT Want to be a finisher? Have everyone’s arms trembling at your school? Then this is the book for you. Performance: Value: Overall:
4
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VERDICT Who knows what lurks on your training partner’s skin, this literally does help improve your defense.
Defense Soap
SHOWER GEL $8.99
Defensesoap.com
I
n our last issue we went over all the disturbing skin disorders we’re potentially exposed to every time we hit the mats. Defense Soap is a brand that’s been producing soaps and other products designed for combat athletes that are exposed to different skin infections. Since jiu-jitsu fighters definitely fall into that category, we thought it would be great to try out their Shower Gel product. The Shower Gel comes in an 8 oz. clear blue plastic bottle. The blue plastic helps to protect some of the active ingredients from light the same way that brown glass protects beer. Speaking of “active ingredients,” Defense Soap Shower Gel contains Saponified (means turned into soap) oils of coconut, olive, jojoba, vegetable gum/glycerin extract, aloe vera, tea tree, and eucalyptus oils. Some of these ingredients have been shown to be both anti-bacterial and anti-fungal. Absent is Triclosan, which is currently under review by the FDA for possible hazards (Results are expected to be released in Winter of 2012). Using the Shower Gel is pretty simple. Squirt a small amount onto a towel or sponge and lather up. The first time I used it I was expecting a medicinal smell and for my eyes to tear up from Eucalyptus fumes. Thankfully, I was pleased with the smell, not flowery, but not medicinal either. Although I didn’t get any in my eyes, I wasn’t tearing up either. The soap lathers up pretty well, even without
4
Performance: Value: Overall:
a sponge or loofa. Following the directions on the bottle I lathered up away from the shower stream and allowed the lather time to set. I was sure to get it everywhere. It rinses easily and left my skin relatively soft. It didn’t feel dried out like some anti-bacterial soaps leave you feeling. I’ve been using the 8oz. bottle for a month now. Originally I was only using it on days that I rolled, but now I use it everyday, twice a day. No infections in that month, but in all fairness, I’ve never had an infection that I was aware of in three years of training. Thank you professor Rafael for keeping the mats clean! The bottle and label have also held up in the shower, nothing worse than a label that falls apart and gets all over the place. Lastly, for those of you who “manscape,” it’s a great replacement for shaving cream. At first glance $8.99 might seem a little steep compared to the Old Spice you’re currently using, but it’s actually pretty inexpensive compared to other quality soaps made from essential oils that you find at specialty stores. A bottle should last you about a month; it doesn’t take much to get a nice lather going. I didn’t send the bottle off for testing to validate all the claims made by the manufacturer, but the company does back all their products up with a 100% total satisfaction guarantee. They’ll refund the cost of the soap no matter how much you’ve used. That’s standing behind your product.
1360 Films
KID PELIGRO’S PORTUGUESE FOR BJJ $6.99
1360films.com
I
f you’ve never been to Brazil or Portugal, the first time you stepped into a jiu-jitsu academy may have been your first exposure to the Portuguese language. In the 16th century Portuguese colonists set up colonies in Brazil. From that point forward hundreds of thousands of Portuguese emigrated to Brazil. Today 99% of Brazilians speak Portuguese. Any gringo would love to have a few Portuguese quips to whip out when the time is right to impress their professor
Embrace the lifestyle, learn the language. Who better than Kid Peligro to teach you? Performance: Value: Overall:
5
translation, the app also features a BJJ newsfeed www.kidpeligro.com. The app sells for $6.99, other translation apps are available for free up to $19.99 each, so at $6.99 the price isn’t bad and none of the others that I came across had terms like “Flying Arm Lock” “Chave de braco voadora” or “Escape the Hip” “Fugi o quadril.”
The Portuguese for BJJ App is fairly simple to use. It’s broken down into fourteen different categories ranging from Parts of the Body, to Colors, Positions, Training Terms, Numbers, Family, Food, Greetings, and more. Within each category there are between 7 and 30 or so words or terms said and spelled in both English and Portuguese. You can repeat them over and over to practice your pronunciation. There are a lot of very useful translations and sayings, not sure you’d want to venture the streets of Rio armed with just this app, but if you want to learn some basic Portuguese this is a decent investment. Along with the English to Portuguese
Some terms we couldn’t repeat.
VERDICT
or during a trip to Brazil. That’s the idea behind 1360 Film’s Kid Peligro’s Portuguese for BJJ app for the Apple iPad or iPhone. In case you don’t know who Kid Peligro is, he’s been a jiu-jitsu writer for a few decades now, authored tons of books on Brazilian jiu-jitsu, and has one of the most popular jiu-jitsu news sites, ADCC News.
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gear lab
Ultimate Sandbag
USB STARTER COMBINATION $204.99
ultimatesandbagtraining.com
Fill the filler bags on a scale for precise measurement.
B
ack in the old days (five years ago) we were pumping iron made of actual iron. The current explosion in the unconventional fitness scene has spawned all sorts of implements athletes can use to make the most of their workouts. One such item is the sandbag. But it’s not the burlap sandbag you see piled around the levy or hill side. We recently tested the Starter Combination from Ultimate Sandbag. The Combination comes with the smaller Power bag, which comes with two filler bags that can hold 10-15 pounds each. This bag is intended for explosive training for power building exercise. A larger Strength bag is also included. This one comes with two 25-40 pound filler bags. This heavier bag is used for exercises designed to build strength. Each filler bag can be stuffed with different material such as playground sand or rice depending on the weight and density you are looking for. The filler material is not sold by Ultimate Sandbag, you can find filler at the local grocery or hardware store. Each bag features multiple pick up points. Those points include five sturdy and comfortable rubber handles. There are also Super Grip Flaps on each
end, these are perfect for us since they’re about the thickness of a gi collar and help to build grip strength as well. The bags themselves are made of a thick non-abrasive, leak proof, military grade coated cloth. The sandbags come with a 30 day risk free return period. If you’re not happy, send them back and they’ll refund your money. They also come with a one-year manufactures’ warranty from defects. The package we tested is available online at their website for $204.99 plus $25 shipping in the U.S. A DVD is included along with an instructional booklet. Both go over set up, care, and various workouts. When we received our bags we ran down to Lowes and picked up three 50-lb bags of washed playground sand. When you factor in the cost of the bags, and the cost of the sand, the complete system is less than the cost of comparable kettle bells and other orthodox weight training tools. Filling the filler bags was simple; I kept the scale handy so that each pair of bags was equal in weight. The filler bags are super sturdy and use lots of high quality Velcro to keep the sand inside and not all over the place. Once both bags were in each bag it was time to work out. Using both
bags and the Fighting Fitness routine on the DVD, I was exhausted and used some muscles I thought could only be hit during jiu-jitsu training. This wasn’t a long term test, but after inspecting both bags just prior to going to press, and after about a half dozen work outs, there were no signs of wear at all, but some dust had managed to stay in the filler bags. Sandbags are a dynamic tool that allow the weight to shift as you do the different exercises. This type of movement employs various muscles and nerves that might not be stimulated when doing the same exercise with something more static. Sandbags are also easily portable; a sandbag has a nearly limitless number of uses and is really a complete gym with some imagination.
VERDICT You don’t need a rack, expensive weights, barbells, and anything else really to get a very complete workout. Performance: Value: Overall:
4
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Origin BJJ
ORANGAHANG™ $49.99
originbjj.com
W
hen I started jiu-jitsu I had a pretty solid gym routine. I immediately thought about ways to mimic the grips of a gi on pull downs, cables, pull-ups and other exercises. I used towels, ropes, and even brought my gi to the gym, but nothing seemed to work just right. The thought was always “wouldn’t it be cool…” What do you know? Peter Roberts had the same “wouldn’t it be cool” thought and actually did something about it. The result is the OrangaHang (like orangutan). The OrangaHang is a unique devise made of gi material including a collar. Think of a cut off sleeve, with a collar down the middle, with a strap extended upward. At the end of the strap is a metal loop and carabineer. The OrangaHang allows you to mimic every possible gi grip imaginable; collar, cross collar, pistol, at the cuff (monkey), at the fabric, you name it. Anyway you could possibly grab a gi during a rolling session you can grab the OrangaHang. OrangaHangs are sold by the pair, one with the collar opening on the right, one on the left. There’s a teaser video on Origin’s website that demonstrates a couple dozen different uses for them however the possibilities are really endless. You can use them any way you could a regular cable row handle. Their unique design allows mimic jiu-jitsu techniques that you couldn’t do with any other sort of handle. For instance Spider guard, you could attach the OrangaHangs to a pair of adjustable cables, lie on your back, feet up on the cables, and pull towards you. No other attachment at your gym will mimic the motions better. I got to use the OrangaHangs in two workouts. The first was to test them out and see how
benefits of your training, you’ll gain from developing hand and finger strength, dexterity, endurance, and overall grip strength that will be beneficial on the mats. The price of $49.99 is very reasonable. Buy these and take them to the gym with you every time you work out. Use them in your workouts whenever possible and you’ll have the strongest grip at your school within a few short months. Also, you can objectively measure your grip strength on the gi as it develops. With those factors in mind, we highly recommend them to any jiu-jitsu player.
VERDICT Want a stronger grip? Of course you do! Get these and use them often to increase your functional grip strength.
5
Performance: Value: Overall:
He’s a former JC Penny hand model.
they handled some punishment, the second was more intense. My buddy and I did tons of pull-downs, cross over rows, pull-ups, extensions, even dead lifts. On the dead lifts we had to stand on an elevated platform to compensate for the extended length of the grips. One thing that became apparent quickly was that the limiting factor on our heavy lifts was our grip strength depending on the exercise and the grip used. Our collar grips were strong, monkey and pistol needed some work. Throughout the testing there were no rips, tears, or other signs of wear. After our workouts we sat down and tried to come up with anything we didn’t like about them, the only thing that took some adjustment was the length of the straps. The extra length meant figuring out ways to modify some exercises to accommodate the equipment being used. However the length does allows you to loop them through without hardware on pull up bars and other bar type weights. There’s no replacement for actual mat time, but the OrangaHangs will allow you to introduce a whole new element to your conditioning and strength training. Along with the other
Next Time...
W
hat’s in the lab being tested right now? Damage Control Mouth Guards, a couple of gi’s and more!
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STRENGTH & CONDITIONING
GRIP STRENGTH
STAMINA & MOBILITY FOR JIU-JITSU WORDS: Mark de Grasse
A
| PHOTOS: Jason Boulanger
S ANY JIU-JITSU PRACTITIONER CAN ATTEST, NOTHING IS MORE FRUSTRATING THAN KNOWING EXACTLY WHAT TO DO AGAINST AN OPPONENT, BUT FAILING TO PERFORM BECAUSE HIS BRUTE STRENGTH OVERPOWERED YOUR CAREFULLY-HONED SKILLS. For many fighters, a weak link in the chain is undeveloped grip strength, defined as the strength, stamina, and mobility of your arms, forearms, wrists, hands, and fingers. What few people realize is that grip strength training is more than simply gaining the ability to squeeze your opponent’s limbs tightly, it’s the ability to use your hands to generate the strength, power, endurance, and dexterity needed to dominate their movements.
GRIP TRAINING
MUSCLES
Tendons, pointed out, are connected to the muscles in your forearm that give you grip strength.
JOINT MOBILITY, STRENGTH, AND STAMINA
G
rip training can go way beyond the ability to amplify your hand and finger strength (if a crazy grip is all you needed to win a match, every guy with a “Captains of Crush Gripper” would be a Jiu Jitsu champion). Rather, grip training for Jiu Jitsu should incorporate some of the explosive movements found in takedowns, the grip stamina needed for submissions, and the dexterity and tolerance to escape a tap out. Grip training for Jiu Jitsu needs to incorporate three aspects: joint mobility, strength, and stamina.
ANATOMY
TENDONS
TRANSVERSE CARPAL LIGAMENT
EXTENSOR INCICIS
EXTENSOR DIGITORUM
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GRIP JOINT MOBILITY
J
oint mobility incorporates simple, repetitive movements to lubricate the joints in nutrients. A simple routine performed daily has the ability to prevent injury, restore injured or sore joints, and improve movement and control. Incorporating joint mobility into your grip training (as well as your Jiu Jitsu training) is essential to balance the increased wear-and-tear your hands, wrists, elbows, and shoulders will endure while you’re increasing your strength and stamina. The simplest way to begin using joint mobility is to incorporate a five minute routine before each grip training session, starting with the hands/fingers and ending with the shoulders. Perform 50-100 repetitions of each of the following movements:
A: FINGER EXTENSION/ CONTRACTION Extend your fingers apart as far as possible, hold briefly, and then contract your hand into a tight fist. Repeat.
B: FINGER REACH & DRAG With your hands facing each other and your fingers pointing at the sky, reach your fingers down to the bottom of your palms, then drag your fingertips along your hands until they are pointing up again. Repeat.
C: THUMB REACH & DRAG With your hands facing each other and your thumbs extended, reach with your thumbs across your palms. Drag your thumbs across your palms until they are extended again. Repeat.
D: WRIST ROLLS With your arms bent and your hands relaxed in front of you, rotate your wrists through their complete range of motion. Be sure to perform repetitions in each direction.
E: CLASPED HAND ROTATION
Standing straight with your shoulders back and tucked, rotate your arms in a circular motion, crossing your hands in front of your body with each repetition. As you improve, increase the rate. Perform repetitions in each direction.
This is serious stuff.
Interlock your fingers in front of your body with your forearms touching and your elbows bent. Rotate through a full range of motion being sure to perform repetitions in each direction.
F: SHOULDER ROTATION
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STRENGTH & CONDITIONING
G: ELBOW ROTATION Extend both arms out at 45 degrees from your body, parallel to the ground. Keeping your upper arms fixed, bend at the elbows and bring your hands towards your shoulders. Keeping your palms facing the floor, rotate your arms back out into the starting position. Perform in a smooth, flowing motion in both directions.
GRIP STRENGTH & STAMINA
G
rip strength and stamina training can be broken down into three aspects: Pinch Grip, Crush Grip, and Support Grip. Pinch Grip is the ability of the thumb to apply inward force towards the palm. Crush Grip is used when you shake someone’s hand, close a gripper, or grab a handful of gi to perform a movement. Support Grip is used for holding objects, such as a bucket handle, for long periods of time and requires a high level of muscular endurance. The following exercises involve different parts of grip training and when incorporated into a workout, can also help improve full body strength, conditioning, and movement control.
SANDBAG GRIP & RIP
T
he Sandbag Grip & Rip exercise simulates the strength and power needed to quickly grab an opponent’s limb and yank it in a particular direction. Just like your opponent’s limb, a small sandbag will shift and move as you grab it, requiring a tight grip. With the addition of an explosive, full-body movement, this exercise will help you generate the strength and power you need to quickly pull your opponent where you want them to go. Place a small sandbag six inches in front of you at a perpendicular angle to your body. With your feet slightly more than shoulder-width apart, bend your knees, drop your hips, and grab a handful of the sandbag.
Rippin and a tearing.
1
Keeping a tight grip on the sandbag, explode up with your whole body by pushing your hips forward, locking out your legs, and ripping the sandbag off of the ground with your arms, shoulders, and upper back. Be sure to keep your back straight throughout the motion to avoid aggravating your lower back.
2
As the sandbag reaches the top of the movement with your arm locked out (assuming you didn’t drop it), keep a firm grip on it and slam it back into the ground using a full body motion by dropping the hips and bending the knees.
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SANDBAG TOSS & DRAG
T
he Sandbag Toss & Drag is a full body movement that involves forcefully grabbing a heavy sandbag from between your legs, launching it forward, and dragging it back to the starting position. This is a variation of the Bear Crawl to Grab exercise taught by Corey Beasley of Innovative Results in Costa Mesa, CA. This movement simulates the action of reaching for an opponent from a crouched position and forcefully moving them in a particular direction. Reach between your legs with your right hand and grab a handful of the sandbag (instead of grabbing the material of the bag by itself, try to get a larger grip around more sand). Using a full body movement while contracting your core, yank the sandbag from behind you and launch it forward.
2
As soon as the sandbag touches the ground, yank it back to the starting position. Perform all repetitions on one side before switching.
3
Place a heavy sandbag (75-150 lbs) about a foot behind you. Get into a crouched position (similar to how you would start a Bear Crawl) with both hands on the ground and your right foot behind you.
1
EXTENDED FINGER TIP PUSH UPS
E
xtended Finger Tip Push Ups combine finger strength training with arm, shoulder, and core strength and conditioning. Enhanced finger strength will help to grasp a gi much more forcefully and for longer periods of time. In addition, this exercise simulates utilizing your core, arms, and shoulders for movements while keeping your fingers flexed throughout the duration of a movement.
FINGER TIP L-SIT
T
he Finger Tip L-Sit is an advanced exercise that requires more finger strength than Extended Finger Tip Push Ups; if you have trouble with low reps of Finger Tip Push Ups, you’re not ready for this exercise. This exercise has the added benefit of your full bodyweight pressing down on your fingers. Start by sitting on the ground with your legs locked out in front of you. Place your fingertips on the ground on either side of your hips. Your middle fingers should be pointed directly in front of you.
1
Start from a Push Up position: body straight, tail bone tucked with your hands directly below your shoulders and elbows. Walk your hands forward approximately 6-18 inches (depending on your strength levels) and lift your palms off the ground, leaving your fingertips firmly in place.
1
Raise your body off the ground by locking out your elbows while keeping your shoulders tucked and contracted. Keep your hips contracted to raise your legs off the ground at the same time while keeping them locked out. If you have trouble raising your body off the ground (probably due to weak triceps, shoulders, hips, and core), you can “cheat” by kicking your feet off the ground to get your legs into position.
2
Keeping your fingers flexed throughout the duration, lower your body towards the ground. Make sure you keep your spine in line as you descend.
2
A triple lindy is coming next.
3
Raise your body back up to the starting position and repeat.
Keeping your fingers contracted throughout the duration, hold for time.
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STRENGTH & CONDITIONING
GI PULL UPS
O
ne of the best and most applicable exercises for Jiu Jitsu grip strength is the Gi Pull Up. This exercise will strengthen your grip, arms, shoulders, and core while also simulating a pulling movement on your opponent’s gi, requiring strength, power, and finger dexterity. Drape a gi over a pull up bar or any structure that can support your body weight and allow you to hang by your hands. Grab the gi by the collar, just as you would with a number of fighting movements, and grip tightly.
1
Keeping your core contracted and your shoulders tucked, pull up on the gi to either side. Pulling up to either side will allow a fuller range of motion without hitting the pull up bar or rubbing your face on the gi (which is probably full of sweat).
2
Descend slowly to the starting position while keeping a firm grip on the gi.
3
KETTLEBELL PISTOL CLEAN FROM GROUND
T
he Pistol Clean from Ground exercise involves a full body explosive movement with a Pistol Grip hold. The Pistol Grip is a variation involving a crushing grip to hold the kettlebell bottoms-up. The constant crushing grip hold during the exercise, combined with a powerful full body movement, simulates a number of Jiu Jitsu moves that involve holding an opponent while controlling their body. Starting with the kettlebell in between your legs and your feet shoulder-width apart, bend at the hips with your back straight and grab the kettlebell.
1
Using an explosive, full body movement, yank the kettlebell off the ground while pushing your hips forward. Leave your arm locked out until you are in a nearly fully upright position.
2
BALLISTIC KETTLEBELL ROW
T
he Ballistic Kettlebell Row will help you build strength and power in your back, core, and arms while also significantly improving your support grip stamina. It involves a powerful yanking and catching hand movement that will “shock” your grip strength during a constant barrage of repetitions. The hook grip and pull motion is similar to grabbing an opponent’s leg and pulling them off their feet. Place a kettlebell in between your feet with your legs, shoulder width apart. Slightly bend your knees while bending at the hips and grab the kettlebell handle with one hand.
1
As the kettlebell reaches the apex of the explosive movement, “scoop it up” by bending your elbow. Keeping a tight, crushing grip throughout the exercise, catch the kettlebell at the top of the movement in a Pistol Grip hold. Drop the kettlebell forward and follow it to the ground with the rest of your body by bending your hips and knees.
3
Keeping a tight core, yank the kettlebell off the ground, launching it towards your chest (if you’re hitting yourself in the chest, you need a heavier kettlebell). Make sure you do not round the upper or lower back during the exercise.
Nice shirt.
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STRENGTH & CONDITIONING
3
Catch the kettlebell with the opposite hand at the apex of the yanking movement. Lower the kettlebell back down towards the ground and seek to lock out your arm (without hitting the ground) before launching the kettlebell back up.
GRIP STRENGTH WORKOUT While incorporating these exercises into your standard strength and conditioning weight training workouts will have significant benefits, the following workout will be an excellent grip-blaster. Note that the workout begins and ends with the Joint Mobility Warm Up - DON’T SKIP THIS - it’s very important for shoulder, elbow, wrist, hand, and finger priming and recovery. Rest 30-60 seconds between sets with no rest in between exercises for circuits ‘C’ and ‘D.’
PRESCRIPTION
A: Joint Mobility Wa rm Up B: Gi Pull Ups - 3 x 10 C1: Extended Finger Tip Push Ups - 2 x 20 C2: Sandbag Grip & Rip - 2 x 10 each side C3: Ballistic Kettleb ell Row - 2 x 20 D1: Finger Tip L-Sit - 2 x 30-60 sec D2: Sandbag Toss & Drag - 2 x 10 eac h side D3: Pistol Clean from Ground - 2 x 10 eac h side E: Joint Mobility Wa rm Up
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TAP OR SNAP! Elbow Injuries in Jiu Jitsu words: DR. JOHN PARK
ap or snap. We’ve all heard the saying before, and anyone who has trained in BJJ has, without a doubt, been on the receiving end of an armbar. The armbar, or juji gatame, is one the first submissions we learn in the sport of Brazilian Jiu Jitsu. Grab the wrist, make sure the thumb is pointed up, hug the forearm, squeeze the knees together tightly and lean back. We know how to put our opponents in an armbar, but what exactly happens that makes our opponents tap? In order to appreciate what takes place in the elbow during a properly executed armbar, we first need to understand basic anatomy of the elbow.
ANATOMY OF THE ELBOW Bones and Joints The elbow is primarily a hinge joint that is composed of three bones – the humerus (arm bone), the ulna (larger forearm bone), and the radius. Despite what we normally associate with the elbow, there are actually three joints in the elbow. The hinge joint that allows140º to 150º of flexion is known as the humeroulnar joint. The humeroradial joint allows for approximately 90º of pronation and supination at the forearm, and pivoting motions are made possible through the radioulnar joint. It is the humeroulnar joint that sustains the most stress and damage when an armbar is applied.
FACIES ANTERIOR LATERLIS
EPICONDYLUS LATERALIS FACIES ANTERIOR MEDIALIS CAPITULUM HUMERI
TUBEROSITAS RADII
EPICONDYLUS MEDIALIS
TROCHLEA HUMERI
Tendons and Muscles
Now you know what hurts.
The biceps and triceps are the main muscles that insert at the elbow. Biceps strains are by far the most common muscular injuries that occur when attempting to resist an armbar. The forearm flexors and forearm extensors make up the other group of muscles whose origin is at the elbow in the medial epicondyle and lateral epicondyle. Tendinitis that results from overuse is another very common elbow injury BJJ players will experience.
HUMERUS
PROCESSUS CORONOIDEUS RADIUS
ULNA
TUBEROSITAS ULNAE
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The Ligaments and Joint Capsule
The main stabilizer of the elbow is the ulnar or medial collateral ligament. This is what sustains the most damage when an armbar is applied properly. The radial or lateral collateral ligament and the joint capsule also stabilize the elbow joint. The radial collateral ligament prevents the forearm from moving inwards excessively on the arm, and the joint capsule seals the joints and keeps the synovial fluid in place. Together these three structures prevent the elbow from bending too far inwards or outwards, and also assist with preventing hyperextension. Armbars can cause stretching and tearing in these structures, which is what forces us to tap. If the armbar is held for too long or done repetitively, instability in the elbow joint is a common aftermath which makes further injuries more likely over time.
TENNIS ? NYONE
A
Medial Epicondylitis (otherwise known as Golfer’s elbow). Repetitive flexion of the wrists and gripping tightly on a gi can cause inflammation of the flexor tendons at the origin point known as the medial epicondyle. Pain on the inside of the elbow with resisted wrist flexion is a good indication of medial epicondylitis.
Lateral Epicondylitis (otherwise known as Tennis Elbow). Repetitive extension of the wrist can cause irritation of the extensor tendons and insertion point on the elbow known as the lateral epicondyle. Pain and tenderness on the outside of the elbow with resisted wrist extension is a positive finding.
PREVENTION
T
What do you call someone that’s too cool to tap? Injured.
AP EARLY AND TAP OFTEN. IT’S AS EASY AS THAT. Leave your egos at the door. If a training partner secures you in a really tight armbar (and we all know when they do), it’s better to tap, give him credit, and start over rather than subject the elbow to more damage than necessary. The most important factor in facilitating the healing process for armbar injuries is to avoid reinjury and re-aggravation.
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REHAB PROTOCOL R
esting, applying ice intermittently, NSAIDs (ibuprofen, naproxen, etc), bracing and physiotherapy should help initially to minimize pain and inflammation. As the elbow starts to feel better, these exercises can be done to improve strength and get you back to training.
1
Dumbell Wrist Curls A
3
2
and Wrist Extensions
Dowel Rolls
b
A
Forearm Supination/Pronation using a sledgehammer
A
B
b
FUNCTIONAL TRAINING EXERCISES ONE ARM PULL-UPS
Bicep Curls
Our model is Derek Black, also from Next Level Gym in Chino, CA.
4
4
Tricep Extension
PULL-UPS WITH ISOMETRIC HOLDS
PHYSIOBALL PUSH UPS AND ISOMETRIC HOLDS
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mind games
CONTROLLING THE CONTROLLABLES Mental Training for BJJ words: BRAD JURICA
I
N THE SPORT OF BRAZILIAN JIUJITSU, ATHLETES OF ALL LEVELS OFTEN REPORT THEY BECOME DISTRACTED OR LOSE FOCUS PERIODICALLY THROUGHOUT A MATCH. Whether it’s attempting to execute a game plan or throw up some solid defense, an athlete’s ability to hyper focus is critical for his/her success. One of the sure fire ways to stay in the ZONE and alleviate distractions is to focus on variables you CAN CONTROL. It is widely known throughout the sport psychology industry that placing your focus on external variables (e.g., your opponent, the referee, crowd noise, etc.) often results in negative emotions such as fear, anxiety, anger, and frustration. However, by maintaining a focus on internal
variables (i.e., your attitude and effort), you are more likely to remain poised and confident while facing adversity head on. The growth of BJJ over the past decade has allowed athletes, coaches, and fans alike to further understand the integral chess match that occurs between competitors when they step on the mat. Keeping your thoughts present, positive, and simple will further allow you to execute your skills to the best of your ability. Many high level competitors suffer from “paralysis by analysis,” which simply points to the fact that excessive thinking can be a mental shortcoming that leads to underperformance. The famous Harvard psychologist and philosopher William James once said,
“Perception distinguishes reality.” As an athlete, you create your perception by where you CHOOSE to focus your mind. What you consider to be “real” (i.e., your reality) is based on the manner in which you choose to perceive your environment. Whether you choose to see your next opponent as an obstacle or an opportunity is solely up to you. The following five items are a reminder of the internal variables you CAN CONTROL while on the mat. Focusing on these “Controllables” will allow you to stay in the present moment while training/competing and will result in more calm and controlled maneuvers, which ultimately will facilitate your growth and development as a martial artist.
THOUGHTS
It is extremely easy to get distracted or impatient while waiting to compete. Whether
you are training in the gym with friends or competing in a local tournament, your thoughts are the first variable you have 100% control over. If you find yourself thinking about the outcome or results (i.e., future thoughts), take a deep breath and ask yourself this question: “Can I control this?” If the answer is YES, then proceed by focusing your attention on those internal variables that are under your control. In fact, choose one specific variable (e.g., your effort) and let that be the product of your thoughts. Truth be told, very few athletes give 100% of their potential in every competition. By mentally eliminating distractions you have more energy to focus on what you can control and this will allow you to maximize your effort and achieve your potential. If the answer to the above question is NO, then CHOOSE your favorite controllable and give 100% of yourself when your name is called. Brad is a Certified Mental Trainer specializing in Combat Sports.
HOW TO USE:
set at least a dozen I would recommend using this skill to the gym, while home from l trave times a day as you
others at work, training with your team, in relationships with time Much . family your with sions and at home in discus not under is lost putting energy into variables that are you will our control. When you master this concept, your daily realize how much more efficient you are in y improve. tasks and the quality of your life will greatl it is Remember, the mind is complex, therefore to ss succe ued contin always best for your keep your thoughts present, positive, and simple.
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EMOTIONS Similar to your thoughts, your emotions can be volatile and often vary from moment to moment. It is important for athletes to check-in with themselves throughout their training and inquire if their current emotional state is helping or hurting their game. Many athletes experience a difficult time controlling their emotions in the face of adversity because they are focusing on past events (i.e., a perceived bad call by a ref or losing control of a dominant position). When the mind focuses on the “past,” emotions such as anger and frustration begin to surface. Thinking about what just happened will surely lead to negative emotions and continued underperformance.
HOW TO USE:
After asking yourse lf, “Can I control thi s,” the second questio “Where’s my mind?” n to ask is,
The mind is always in one of three places: past, presen future. The research on spo t, or rt and exercise psychology indicates that future though lead to emotions such as ts nervousness and anxiety. Thus, if you are feeling ner prior to a competition, it vous is likely due to the fact you are focusing on future results and/or outcomes. Past tho ughts, on the other hand, increase negative emotion as anger and frustration. s such Once you recognize your mind is in the past or you presence of negative emo feel the tions, practice using mistake amnesia. Mistake amnesia a skill set that allows you is to recognize that your min d is in the past and that is you feel angry or frustrat why ed. Once you recognize this , evaluate it by asking you if continuing to think abo rself ut the past will help or hur t you. Chances are it will your growth and progress hurt moving forward. Therefo re, modify your emotions focusing on the present and by what you can control. Rec ipe for success: Recognize, Evaluate, Modify (REM) . Taking a deep breath and placing your focus in the moment often leads to wha present t we call the 3 C’s: being calm, confident, and in con trol.
DECISIONS “Every decision you make either takes you closer or further away from what you want.” Once you know what it is you want, concentrate on decisions that will help you move forward toward your goal. The decisions you make will directly influence what you think, how you feel and why you behave a certain way. Thus, it is vital to your success that your decisions be ones that promote growth and prosperity as you move toward your short-term goals. Poor decision-making is often counterproductive and leads to continued struggles that take you away from that which you want. He’s located in Dallas. You can reach him at brad@mentaltraininginc.com
HOW TO USE:
thresholds have learned to execute Some of my top clients ional lives. A fess pro and al their person both on the mat and in athlete from an
that separates a focused threshold is an imaginary line ging and ughout your day, practice enga thro go you As ete. athl d unfocuse we all ple, exam places, and events. For disengaging from other people, rates sepa ys alwa r doo A day. n give in a walk through several doors with a from tired are you e and outside. If two opposing environments: insid ght as you toni be will class cult diffi how long day of work and thinking re-external your local gym, then you are futu walk across the parking lot of self to stay your e leng chal r, doo t fron the focused. Before walking through self in next 90-minutes and engage your focused on your effort for the internal entpres a have you , Now ). ning the immediate environment (trai in and , dent confi , you are more calm focus and likely will notice that ntion. inte and ose purp with gym the control. Now, you can step into
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ATTITUDE
Attitude is everything! Following checking in with yourself by creating thresholds, engage in your new environment by making each step one of purpose and intention. Throughout training, it is likely you will be distracted and lose focus. Thus, it is important to your continued growth and success that you practice engaging and disengaging with your immediate surroundings in an attempt to maintain and harness a positive attitude that facilitates your progress as an artist.
HOW TO USE: Your emotions and your attitude are closely related. We
“You can do it!”
know through scientific discovery that the mind controls the body. In addition, your attitude is often the product of a combination of your thoughts and feelings. Recalling that you hold the power to create your attitude as often as needed will provide you with ample opportunities to start fresh throughout the day. Please remember that you do not have control over what others do or say to you. However, you do have control over how you react to what others say and do to you.
EFFORT Athletes compete with a desire to win. Prior to each action, make sure you are giving 100% effort by continuing to focus on what you can control, and maximize your results by thinking positively, believing in your ability, and trusting your decisions. Avoid planning for future maneuvers, as this will only increase your tendency to get nervous and anxious. The key to long-term success is remaining calm in the face of adversity and acting like you’ve been there before. Continuing to practice these skills will help you maximize your potential and allow you to perform your best when it matters most.
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in focus
Round O ne, Fight !
PHOTO: JOHN COOPER
Joao As to-head sis from Checkm this blacwith his oppon at BJJ (right) g en o k belt, a dult sup t from Gracie Bes header heavy a Shot with weight mrra in : Nikon D 700 w/ a atch. 70-200m m
lens, 2.8
@ 320 se
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SUCCESS
AFTER
DANIEL VAN DETTA
ACH OF US BEGINS THE JOURNEY INTO JIU-JITSU FOR OUR OWN REASONS. On this page in each issue we’ll bring you one inspiring story of how someone drastically changed their life thanks to jiu-jitsu. To kick off this new column we want to introduce our first success story, Daniel Van Deta. Dan started jiu-jitsu not too long ago, in November of 2010. At that point, Dan was a mess and he’ll be the first to admit it. He weighed in at 215 lbs, was a smoker, and worst of all addicted to alcohol. A year and a few months later jiu-jitsu has changed his life for the better. He’s now clean and sober, a non-smoker, and a svelte 157 pounds. We got together with Dan to ask him a few questions.
STATS Age: 37 Height: 5ft, 8in Starting Weight: 215 lbs Current Weight: 157 lbs Belt Rank: Blue Hometown: Portland, Oregon Home School: Five Rings Jiu Jitsu Academy Instructor: Tom Oberhue and Eric Dorsett
How did you discover jiu-jitsu? I had just moved to Portland to start a new job around Thanksgiving of 2010. There was an academy right up the street from my apartment - literally three blocks away! After walking past it four or five times and debating the merits of starting a new hobby, I decided to try it out. I was in terrible shape, but it reminded me of the wrestling I did in high school and college. It also kept my mind off the fact that I had recently quit smoking and drinking alcohol.
How often do you train?
Now? I am the epitome of the ‘over-trainer’. I put in anywhere from 600 to 1000 minutes over the course of a week. I even train on Sunday!
What else do you do for physical fitness?
Bravo Dan!
Our academy also has a fitness program with a full Olympic weight set up, along with everything needed for cardio and plyometric training. I take advantage of the facilities at least twice a week, sometimes three, for about an hour at a time. I also try to put in 10-15 miles a week on the road (running), but that is a bit more hit and miss depending on my schedule. My primary method of travel is my bicycle, so I log a few miles on that during the course of a week as well.
BEFORE
Have you changed your diet and how? Over time, it made sense to start cutting out the fast food. It just stopped feeling good to eat it as my wellness increased. I started eating more and more salads and vegetables (which blows my mind, since I’ve always been a pretty finicky eater). More recently, I’ve added protein shakes into my diet and tried to educate myself about the food that I eat. I’ve definitely made an effort to cook more meals for myself and eat out less often, which has proven great, not only for my waistline, but for my budget, too! If I still have one vice, it’s baked goods... pastries, cookies, cake... I have no willpower where they are concerned :)
What’s the best thing about your life change?
The confidence! I feel so empowered. Honestly, over the course of the last year and a half as the pounds melted away and my fitness level increased, I have felt years younger and able to do so much more with my life. I have stronger friendships and an amazing girlfriend because of it. I cannot express to you adequately in words how much this change has altered my experience in this world. Jiu-jitsu literally saved my life.
Advice for someone looking to CHANGE THEIR LIFE WITH JIU JITSU: FIRST, read my blog. All kidding aside, there is something in there that just about everyone can relate to and it highlights a lot of different ways that jiujitsu can improve your life. SECOND, be patient and persistent. Jiu-jitsu takes time. There is no fast track to success. Time in the gym and on the mat is the secret. THIRD, know yourself. ‘Jits’ offers a wide variety of pathways to change your life. Being aware of which path (hobbyist, competitor, coach, etc.) makes the most sense for you is important.
We’re so proud and happy for Dan, you can check out his blog at: http://rivengard. blogspot.com/ Have a story on how jiu-jitsu has changed your life? Tell us about it at: feedback@ jiujitsumag.com.
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