42 March 2016

T h e 5 Essentials Y o u N e e d A f t e r E v e r y R o l l !

NUTRITION, CONDITION, TECHNIQUE, SUBMIT

!

S D D O E H T T A BE ue Issue The TecquhesnYoiq u Ne ed To Kn ow !

a r d o Fa r ia n r e B p m a h C ld r o W ld D o u b le -G o Game e g ta en c er P h ig H is H s Shows U

17 Te ch ni

Bastos + MmiltTheon Back To the Podium Fro

Cover 42.indd 1

urself + DefendcaYo Has Some Tips!

Claudio Fran

pediedaGuard Vocabulary ardor Adv + Guand anc You Exp

+ Sprints – Why t? el B ck la B ia ed M re You A Social ndon Injuries Te h it W g n li ea D + PLUS AYo + u Need Them

March 2016 Issue 42

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contents

I SS U E 42 M A RC H 2 016

Life

skills

Everything old is new to you

Master Claudio Franca gives

008 E d i to r i a l 010 W e i g hi n g I n Jiu-jitsu news you might not have heard

020 p ro m ot i o n s

080 back attacks Milton Bastos shows us back attacks that will have you on the

040 se l f - D e f e nse you some pointers incase you need them.

054 Be at T h e Odds!

Current Double-Gold World Champion Bernardo Faria shows

Belts and Stripes

us some high percentage jiu-jitsu

036 s p ot l i g ht

072 Advan ced Guards

Who is Nick The Tooth?

Expand your jiu-jitsu vocabulary

podium in no time.

mind 114 Success

5 Post Training Essentials

body 032 Warm-up Ankle Stretches

Brian Edwards

104 Medic

fuel

Tendon and Muscle Injuries

022 Grub

What should make up a grappler’s diet?

096 G e a r R e v i e w

026 Supplements

110 GAins Sprinting and how it can change your jiu-jitsu

Hypnotik - Bearimbolo Gi

100 H ow-to Becoming a Social Media Black Belt

Meet The Experts L u cas Dyer

Marsh al D. Carper

Will safford

patrick flores

Jeremy Reid M.S.ED, CSCS, CISSN

Is a licensed and certified

Is a purple belt under

Certified Strength and

Is currently a jiu-jitsu

Jeremy is a nutritionist

Sports Nutritionist and

Sonny Achille. In addition

Conditioning Coach

purple belt under

and strength coach who

works with many SoCal

to owning Artechoke

who trains under Andre

Gracie Barra’s Rafael

works with MMA and

MMA athletes both pro

Media, Marshal is

Galvao in San Diego,

“Mosquito” Oliveira. He

jiu-jitsu champions. He

and ameteur. He’s also

the author of books

CA. Will specializes

has a bachelors degree

obtained his master’s

a licensed fighter under

like The Cauliflower

in mobility training,

in history and is currently

degree in exercise

C.A.M.O. and a Sargent in

Chronicles and Marcelo

injury prevention, and

working on an MBA. His

physiology from Baylor

the United States Marine

Garcia’s Advanced

kettlebell strength and

jiu-jitsu photography can

University. He is a

Corps.

Jiu-Jitsu Techniques.

conditioning. For more

be seen on Instagram

brown belt under Robert

His latest project is

info visit his website at

under the name

Drysdale.

WhiteBeltProblems.

ironwillathletics.com

BjjFotos.

com, a free open-source resource devoted to making jiu-jitsu more accessible for beginners.

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ON THE COVER Look for us Online: @jiujitsumag

032

warm-up

036

Spotlight

080

back attacks

Contents 42.indd 2

Double-Gold World Champion Bernardo Faria looks to make 2016

54 even better! Photo: Jason Boulanger

Ankle Stretches

Nick The Tooth

Milton Bastos shows us back attacks that will have you on the podium in no time.

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editorial

JUST FORGET IT!

B

EDITORIAL STA FF EDITOR & PUBLISHER.............................................. Mike Velez ASSOCIATE EDITOR................................................... Deb Blyth ASSISTANT EDITOR............................................ Patrick Flores MANAGING EDITOR................................................Areum Kim CONTRIBUTING AUTHORS.................................... Matt Corley, Dr. Ethan Kreiswirth, Will Sanford, Marshal Carper, MacKenzie Arrington, Dr. Lee Day, MD, Dr. Jeff Nishii

ART & PHOTOGR A P H Y ART DIRECTOR................................................. Dave Palacios CONTRIBUTING PHOTOGRAPHERS............Jason Boulanger, John Cooper, Kenny Jewel, Patrick Flores, Mike Calimbas, Alberto Marchetti

BOB DYLAN WROTE A SONG TITLED “I’VE FORGOTTEN MORE THAN YOU’LL EVER KNOW.” IT’S A SAYING I’VE HEARD BEFORE, USUALLY SAID TO ME BY SOME OLD GUY ABOUT A PARTICULAR TOPIC. When it’s said to you, your first inclination might be to take it as an insult. It’s really not, at least the times it’s been said to me I didn’t take it that way. As you get older, or more versed on a

PRODUCTION & ADV E RT IS ING

subject, you’ll see why. I think the first time it was said to me had something to do about car repair,

PRODUCTION DIRECTOR................................ Paula Fountain

maybe it was my grandfather, I can’t really remember. Looking back twenty something years later,

ADVERTISING SALES...........................Mike Velez, Deb Blyth

he was probably right. I used to work on my own truck as a teenager but as I’ve gotten older, I’ve

CIRCULATION MANAGER................................ Tom Ferruggia

lost the desire to do much more than change the oil on my cars these days. The saying came to mind the other day when I was going through some back issues of the magazine. You’re holding in

Address change & S UB S

your hands our 5th Anniversary issue. I didn’t realize it until someone asked me when we started the

Phone: 1.877.834.3552 ext. 227

magazine. The Feb/Mar 2011 issue was Issue 1. I guess last month could have been the anniversary,

Web: jiujitsumag.com

but for this editorial, this is the anniversary issue. So back to my original thought – looking back at 41 issues before this one and the literally hundreds, over 400 maybe even 500 specific jiu-jitsu

ADVERTISING & SALE S INFO

techniques we’ve covered, I can honestly say I’ve forgotten more than I know or remember. At

AVAILABLE UPON REQUEST, CONTACT:

some point I knew the techniques, but now I’ve forgotten many of them. That’s not to say that I

Jiu-Jitsu Magazine

couldn’t find them in my mind somewhere if put in a position that I absolutely had to in a roll, but

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as I was looking through some back issues, I was amazed at how many I had forgotten. Many of

Chino Hills, CA 91709

the techniques were ones that at the time I didn’t see myself using. Either my style or my body

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type wasn’t very conducive to the techniques being demonstrated. Or I just didn’t understand how or when to use them effectively. I remember the first time we did an article with Lucas Leite; it

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either getting there after recovering from a mount, or it was the last piece of refuge from someone

NATIONAL/INTERNAT IO NA L NEWSSTAND DISTR IB UT ION

working on passing my guard. I saw the position as a place to catch my breath or hang on for dear

The Curtis Circulation Company

was Issue 3 and the topic was half-guard. At the time, I would get to half-guard as a safety. I was

life. When Lucas showed his techniques, I was disappointed, I didn’t feel like I could use any of them because they were too fast, too advanced, and not what I was looking for at the time. Now I use all but two of the techniques he went over in that issue in my game, all the time. My jiu-jitsu caught up to the techniques he was teaching.

Jiu-Jitsu Magazine (ISSN 2157-6173) is a publication of Recon Media Inc. Phone: 877.834.3552; Fax: 909.517.1601 email: subs@jiujitsumag.com.

Subscription rates are $39.99 for 12 issues (1 year), $59.99 per year Canada, and $99.99 per year for foreign airmail. All rights reserved, The entire contents are copyright 2016 Recon Media Inc, and may not be reproduced in any manner in whole or in part without written permission

If you continue to train, eventually you’ll feel a little bit like Neo at the end of the Matrix when things slow down and he sees the code. No matter where you are in your jiu-jitsu journey, if you continue to train, learn from your mistakes, and learn from other people’s mistakes, you’ll finally see the code. Eventually, all of us will have forgotten more than we’ll ever know.

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

Keep Rolling

Mike Velez

Editor/Publisher mikev@jiujitsumag.com

Editorial 42.indd 1

Inc., and the Publisher can not be held responsible from any injuries or damage caused by these techniques. Perform at your own risk.

Jiu-Jitsu Magazine (ISSN2157-6173) is published monthly by Recon Media Inc., 3857 Schaefer Avenue # D, Chino, CA 91710. Periodicals Postage Paid at Chino, CA and additional mailing offices. POSTMASTER: Send address changes to iu-Jitsu Magazine, PO Box 2405, Chino hill, CA 91709

2/9/16 3:20 PM

TRAIN FOR LIFE Yuri Simoes 2014 Double Gold NoGi World Champion 2015 ADCC Champion www.facebook.com/GamenessFightwear @GamenessFightCo www.gameness.com Yuri Gameness.indd 1

11/12/15 7:39 AM

Weighing In

REMEMBERING CARLSON FEBRUARY 1, 2016 MARKED THE TENTH ANNIVERSARY OF CARLSON GRACIE, SR.’S PASSING. VETERAN JIU-JITEIROS WILL NEED NO REMINDER OF GRACIE’S INFLUENCE ON THE SPORT. As one of the Gracie family champions, Gracie was one of the world’s original MMA fighters, taking on challenge after challenge to prove the effectiveness of jiu-jitsu. Outside of the ring, Gracie was a jiu-jitsu missionary, sharing the art with the world and producing a host of legendary fighters in the process. We don’t have enough space in our magazine to do the legacy of Gracie justice, but for the newer students that might not be familiar with his role in the growth of the sport, we hope this motivates you to learn more about his life.

Marcelo says, “Everything is going to be alright” In a brief interview with MMA Leech, Marcelo Garcia offered his advice to white belts. Because of Marcelo’s long list of accomplishments as a competitor and now as a coach, the jiu-jitsu world is listening, and the video spread across the community faster than a Meek Mill diss track. Garcia talked about how white belts should be open to learning as much as they can rather than specializing in particular positions. When asked what he would tell himself if he was able to go back in time to when he was a white belt, Garcia candidly admitted to being quite nervous when he competed as a white and a blue belt. He said that he would tell himself that everything is going to be alright. If a white belt like Garcia got nervous, then it’s probably okay for you to get nervous too.

News 42.indd 1

New Scramble Rashguard Features Singaporean Art Scramble’s business oozes style. From their products to their marketing, nearly every step that Scramble takes builds upon their unique brand with unprecedented swagger. Recently, Scramble secured big-name license deals that brought The Warriors and Godfather fight gear to the community, but their roots have always been in Asian fight-culture, mostly Japanese. Their new Tebori rashguard shines the spotlight on Singapore, featuring artwork from Feroze Mcleod from House of the Baskervilles Tattoo & Barbers. The result, a design that looks like what the Peaky Blinders would have worn had they trained jiu-jitsu in Asia.

SCRAMBLESTUFF.COM

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011

BITING INTO SPORTS NUTRITION

Mackenzie Dern Gears-Up for the Cage FLO GRAPPLING RELEASED AN INTERVIEW WITH MACKENZIE DERN WHERE SHE TALKED ABOUT HER NEW MMA TRAINING AS WELL AS HER THOUGHTS ON OTHER FEMALE MMA

Venum sponsors some of the top athletes in MMA including Lyota Machida, Fabricio

COMPETITORS. IF YOU DON’T FOLLOW THE

Werdum, Carlos Condit, Jose Aldo and more. In the jiu-jitsu space, they’ve worked with

WOMEN’S COMPETITION SCENE, YOU MAY HAVE

some of the top athletes as well including multi-time champion Leandro Lo. Knowing

MISSED THE EXCITEMENT SURROUNDING DERN,

the demands that these fighters put on their bodies with intense training regimens

SO HERE’S THE BACKGROUND. Dern, the daughter

puts Venum in the unique position to enter the sports nutrition field. Venum is now

of Megaton Diaz, has always been known as a

launching a complete line up of some of the most common supplements used by

tough competitor, and recently she dethroned

jiu-jitsu athletes. At the launch, they introduced a Mass Gainer for those looking to

grappling legend Michelle Nicolini at the 2015

move up in weight, 100% Whey Protein for everyone who trains, a low calorie pre-

Worlds. The match was exciting, and Dern’s victory

workout complete with Beta-Alanine, and a post training BCAA amino blend with

signaled to many that a new generation of female

added electrolytes for recovery. All of these new products are made here in the

grapplers were poised to take the stage. In her

USA at a FDA registered facility and made to the highest GMP standards. We’ve just

interview with Flo Grappling, Dern noted that her

gotten our hands on some samples and are eager to try them out. We’ve got some

style of grappling wasn’t the greatest for MMA, and

recipes in mind for the whey that we think you’ll like. Look for those in a future issue,

she humorously struggled to answer a question

but until then, you can find out more about Venum Nutrition at their website.

about Gabi Garcia’s recent MMA fight. Definitely a

VENUM.COM

video worth watching.

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Weighing In Move Over Ed O’Neill: Scott Caan Earns Black Belt You might know Scott Caan from his role in Hawaii Five-O, but around the offices here, we will always remember him for his banter in Ocean’s Eleven (let’s not talk about the rest of the trilogy). After fifteen years of training, Caan earned his black belt from Marcus Vinicius at Egan Inoue’s Grappling Unlimited Academy in Hawaii. Caan now joins the ranks of other celebrity grapplers, but it’s nice to see that Caan earned the belt the hard way. With other celebrities earning rank at an oddly accelerated pace, saying that a celebrity black belt is like the rest of us can sometimes be hard. In Caan’s case, we are pretty sure he’s a mat rat just like us. And that’s cool.

IT’S GOOD TO BE THE KING Apologies if we’ve used that headline before, but it’s just too good to pass up. No matter what type of crown you wear, you can always feel like a king in one of these handmade premium 100% cotton belts made of pearl weave kimono material from Kingz. They’re two inches wide,

That’s a Stretch

have embroidered labels, and will last for many years of hard

When it comes to no-gi fight shorts, you

training. Available in sizes A0

never want to have your shorts to interfere

(98 inches) to A5 (138 inches),

with your game. In order for you to be

there’s one to fit around any

working right, your gear needs to work right

size king or queen. Five different

too. That’s the idea with the new Submission

adult colors are represented:

Pro Series Fight Shorts from Newbreed

white, blue, purple, brown, and

Fight Gear. These new shorts are made of

black. As you move up in rank,

true fourway stretch polyester material that

show some pride with a unique

truly moves like you do. When you factor in

and high-quality belt around

the 5” side slits, you’ll have so much range of

your waist. No matter how many

motion you’ll be pulling off some of that crazy

gis you own, it’s the one piece

flexible move that would make Eddie Bravo’s

of equipment you wear every

jaw drop. To make sure you’re not showing the

time you roll. With that in mind,

crowd too much, a Velcro front closure and

the $27.95 price tag is a steal.

drawstring will help make sure these shorts

For more details and sizing

stay on your waist. Available in either red,

information, check them out at

blue, or black, and available for under $60.

the Fighters Market website.

NEWBREEDGEAR.COM

FIGHTERSMARKET.COM

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Weighing In Join the Pride with a New Ranked Rashguard Famed jiu-jitsu artist Meerkatsu unveiled a new set of short-sleeve ranked rashguards. The rashguards feature a new design by Meerkatsu, a regal lion face drawn with what appears to be a slight tribal influence spans the front of the shirt from neckline to waistline. The black and white design—much like an inked illustration—

The IBJJF Thought Police

makes it exceptionally suitable for the

The internet by default is angry, and an awkwardly blurry photo of

various rank colors. Since Meerkatsu is

a match awoke the online jiu-jitsu beast. Milton Bastos and Alex

loved by the community and seems

Canders met at the San Jose No-Gi Open, and the photo of Bastos

to be friends with everyone, you’ll

having his hand raised appeared to have been manipulated to

probably see these on a mat near

blur the Canders’ 10th Planet logo. Internet detectives quickly

you soon. Note: We wanted to

concluded that the blur was intentional and out came the

make a Katy Perry “Roar” joke in

pitchforks. In an unusual moment of awareness (unusual for an

here somewhere, but Meerkatsu is

organization that refers to anyone that emails them as “athlete,”

probably friends with her too, and we

if they respond at all), the

don’t want to risk ending up on the same

IBJJF released a statement,

side of a dispute as Russell Brand.

explaining that the blur was

MEERKATSU.COM

the result of a hastily taken smartphone photo rather than anything intentional. Not one to shy away from a good conspiracy (jet fuel can’t melt steel beams!), much of the online BJJ community remains unconvinced. What’s not clear is what would motivate the IBJJF to go through that much trouble to intentionally blur a logo.

Scott “Einstein” Epstein Wants to Know WTF is Wrong with Your Jiu-Jitsu Academy Scott Epstein is a 10th Planet Black

The video seemed to hit a chord with

Belt under Eddie Bravo and was one

the members of the sport frustrated

of the early representatives of the

by anti-reaping rules and increasingly

10 Planet style. In a video filmed in

nuanced scoring systems. Despite his

his car while driving, Epstein indulges

cursing, Epstein’s views seem to have

a small rant on jiu-jitsu curriculums

merit with the community, and he

taught around competition rules. He

seems fully committed to not allowing

suggests that jiu-jitsu schools should

rules to eliminate learning. His no-

not teach to a particular ruleset and

holds-barred philosophy applies to the

should instead teach what is effective.

rules of the road as well, apparently.

th

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Weighing In The Power of the Triangle!

We’ve had our eye on these guys for a while. Out

Pyramid line of ranked rashguards. Each rashguard

they’re high-quality, high-density, and made from

of Texas is a brand that’s big in the Lone Star State

features a unique design that pays homage to the

material designed for reduced pilling from use, anti-

and about to blow up on the national scene- it’s

journey from white to red. They’re long sleeved

bacterial, and anti-odor. Each rashguard is sewn

Ground Fighter. Their newest product is the Triangle

and IBJJF legal. These aren’t giveaway rashguards-

together with reinforced triple/flatlock stitching that lays flat against your skin for less irritation. Available in five colors, white, blue, purple, brown, and black, and in sizes XS through XL. A sizing chart is available on their website.

We’ve seen long sleeved rashguards of this quality to sell for a lot more, but these are only $49. Check out their ad in this issue for a discount code that will get you free shipping.

GROUNDFIGHTER.NET

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017

THE VULKAN DEATH GRIP Although the Vulkan Death Grip might not be

also limited edition and comes in black with

legal in jiu-jitsu, these new gis from Vulkan

blue accents. It also features a modern cut and

are. Vulkan just went big time on us with three

clean reduced logo placement. Last up, and

new gi designs hitting the mats in just the

the most recent release is the VIPER Pro, it too

last few months. The first is the NAVE Pro- it’s

is limited edition. How limited we don’t know,

limited edition and features an improved cut

but this one is available in both navy blue and

over past Vulkan designs. Gone are the giant

white, pearl weave top with twill pants. All

patches of old, instead the NAVE Pro features

these new gis are available in sizes A1 through

embroidered logos, contrast stitching, a

A4 and made in Brazil! For pricing and sizes

medium-soft rubbe lapel, pearl weave jacket

charts, find out more at their website.

and reinforced twill pants. The BRAVO Pro is

VULKANSTORE.COM

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Weighing In Feel The Flow

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Flow Kimono is known for making some of

a few more bells and whistle? Then the Pro

the best, most affordable hemp gis on the

Series 3 might be what you’re looking for. It’s

planet. But did you know they also make gis

a bit heavier with a 480GSM jacket made of

made of cotton? Maybe not. Currently they

combed cotton that’s super soft and actuall

have two models available, the Air that starts

stronger than common carded cotton. There’s

at just $120 and Pro Series 3 which starts at

added ripstop in the shoulders. Speaking of

$150. What’s the difference you ask? Let me

ripstop, the pants are made of 8oz ripstop

tell you- the Air is a lightweight training gi

cotton. Other features include taping in the

made of 100% 420GSM pearl weave cotton,

cuffs and clean embroidered logos. The Air

the pants are made of 8 oz ripstop material.

is available in white and the Pro Series 3 is

Why is it called the Air? The smallest A1 size

available in white as well as black and blue.

tips the scales at just 2lbs 10oz, and the

The colored gis run $10 more than the white.

largest A4 isn’t much heavier, it’s only 3lb

You can learn more about these gis along

9oz. Perfect for the coming summer months

with the amazing things Flow is doing with

or if you’re not sure about making weight at

hemp at their website.

your next competition. Want to move up with

FLOWKIMONOS.COM

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0 19

KILLER SMILE Show the competition your killer smile with this official

licensed rashguard from Fusion FG.

They’ve won the licensing on many classic DC Comics including Batman and this rendering of the most evil of all DC villains, the Joker, as he emerges from a chemical waste bath to become the Joker in the 1988 graphic novel written by Alan Moore and illustrated by Brian Bolland, “Batman the Killing Joke.” But this rashguard isn’t just about looks, it’s fully functional and highquality. Check out this and countless other cool jiu-jitsu gear at the Fusion FG website.

FUSIONFIGHTGEAR.COM

Rodolfo Vieira Prepares for MMA Debut Perhaps inspired by Mackenzie Dern’s MMA

has the potential to become a successful

training (no, not really), Rodolfo Vieira is

MMA fighter. But one thing has us worried.

reportedly training for an October MMA debut.

Vieira told Portal do Vale Tudo that he

According to Bloody Elbow, the fight will

hadn’t “had the chance to train MMA yet.”

take place under the banner of the Japanese

Here’s hoping that Vieira puts the time into

Real Fight Championship. With four jiu-jitsu

becoming a well-rounded fighter to avoid

championships under his black belt and a

joining the ranks of awesome grapplers that

clearly visible reservoir of athleticism, Vieira

jumped into the cage too soon.

News 42.indd 8

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promotions THE MOST DANGEROUS THINGS COME IN SMALL PACKAGES!

Protecting, Serving, Submitting!

STUDENT: KEVIN ORR SCHOOL: CAGEWORX BRAZILIAN JIU-JITSU LOCATION: PORT ANGELES, WA Being busy with work is an excuse most people give to not show up to class. Not Kevin Orr though of CageworX BJJ. Although his job as part of the Border Patrol keeps him away

STUDENT: JENN LOZADA

from training, he tries to find

SCHOOL: CAGEWORX BRAZILIAN JIU-JITSU

local gyms wherever he goes.

LOCATION: PORT ANGELES, WA

In addition, he takes in as much jiu-jitsu as he can, whenever he

Smaller females constantly have to deal with fighting bigger males in jiu-

can! After three years of training,

jitsu. It forces development of more technical jiu-jitsu, really bringing out

he received his blue belt from

the essence of the martial art. Jenn Lozada is barely 100lbs but doesn’t let

Professor Cody Houston!

her size stop her from training every time she can. Head instructor Cody Houston recently awarded her a purple belt. Congratulations Jenn!

Going for Three STUDENT: JONATHAN HEDDEN SCHOOL: NAVA BJJ LOCATION: MESA, AZ For many, Brazilian Jiu-Jitsu is not the first introduction into the martial arts. For students like Jonathan Hedden, it could be their second or third art that they’ve studied. After already holding a 2nd degree black belt under John Barrett Martial Arts, and a black belt in Kajukenbo (a hybrid martial art), Jonathan has received his purple belt in Brazilian Jiu-Jitsu from Paul Nava, of Nava BJJ, in Mesa, AZ. When Jonathan is not training, he keeps busy managing several businesses and a family.

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021

CLASS HONORS! STUDENT: VARIOUS

SCHOOL: CARLSON GRACIE TEAM LOCATION: CHICAGO, IL

❖❖ Anthony Monahan receives his black belt from Carlson Gracie Jr. ❖❖ Rudy Jimenez awards purple belts to Leon Aguilar, Aril Pena, Nicasio Sanchez, and Louis Taylor.

❖❖ Rudy Jimenez receives his first degree on his black belt from Carlson Gracie Jr.

The Long Road to the Top

Blue Hair Coming Next?

On The Road To Black

STUDENT: RICARDO AMARAL

STUDENT: WILLIAM G. LITTAUA

STUDENT: SCOTT SPERLING

SCHOOL: GRACIE BARRA ESCONDIDO

SCHOOL: COMPRIDO BRAZILIAN JIU-JITSU

SCHOOL: YAMASAKI ACADEMY

LOCATION: ESCONDIDO, CA

LOCATION: BLOOMINGDALE, IL

LOCATION: SPRINGFIELD, VA

The road to black belt isn’t always a straight

After two years of training and an incredible

Recently Scott Sperling of Yamasaki Academy

line, or a continuous one. Ricardo Amaral

journey thus far, Professors Rodrigo

was promoted to brown belt. After ten years

started training jiu-jitsu in the late 90’s under

“Comprido” Medeiros and Marcelo Cazuza

of training at many different locations, Scott

Rickson Gracie. He stopped training during his

promoted William Littaua to blue belt on

Sperling has spent the last three years

battle with cancer in the 2000’s – a battle which

December 19th, 2015. Keep up the good work!

at Yamasaki Academy. His coaches Joe

Ricardo won. In 2013, he began training again at

Cunningham, Francisco Neto, and Fernando

Gracie Barra Escondido. On December 12, 2015,

Yamasaki surprised him with the promotion.

at the young age of 61, Ricardo received his black belt from Big and Lil Magid Hage. Ricardo’s story is inspirational and we congratulate Ricardo on the well-earned black belt!

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grub

NUTRITIONAL NEEDS OF

WORDS: LUCAS DYER

JIU-JITSU ATHLETES

D

For more info on Lucas visit www.FITTnutrition.com

DO YOU EVER WONDER HOW SOME OF THE PROFESSIONAL AND

work in the MMA/jiu-jitsu industry. Big deal, right? Well, the difference

OLYMPIAN ATHLETES MAINTAIN SUCH DISCIPLINE IN THEIR NUTRITION

is you have to shop, prepare, and cook our own foods which take time.

AND EATING REGIMEN? OR WONDER HOW THEY FIND TIME TO SHOP,

How nice would it be to come home and your personal nutritionist has

PREPARE, AND COOK THEIR FOODS, WHILE MAINTAINING AN ELITE

your meal already cooked? Portion sizes are perfect, daily caloric intake

TRAINING PROGRAM? Athletes of all sports have unlimited access to

is exact, and your macronutrient intake is a perfect 15% fats, 30% protein

online information: books, blogs, social media, and magazines when it

and 55% carbohydrates, which by the way is the exact performance

comes to nutrition. It seems just about anywhere you train, somebody

intake recommended for massive, power athletes, driven by the very

has the latest and greatest methodology when it comes to nutrition,

short-term, immediate energy system used in jiu-jitsu. In this article,

and the “secret” has been unleashed- the challenge is weeding out the

I will lay out a solid foundation of foods and provide you with some

BS. The truth is that many professional athletes have their own personal

important must know information along with several meals to help ease

nutritionist and they can afford top notch sports nutritionist such as Robb

the burden. Think of this as a nutritional guide for the jiu-jitsu athlete.

Wolf, Diamond Dallas Page, Mike Dolce, just to name a few, all whom

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023

GOOD

Inflammation is Bad

BAD

First there are a few things that need to be cleared up. I am sure you have heard of foods causing inflammation, so what exactly is inflammation and why should you be concerned? Today we know that inflammation is at the root of many major diseases. Cancer is perpetuated by inflammation- tumors grow larger as the inflammatory process takes hold. Likewise, the swelling and pain of arthritis, fibromyalgia (widespread pain, tenderness, and stiffness f muscles), rhabdomyolysis from that awesome workout, even diabetes and obesity, have been linked with chronic inflammation in the body. For the athlete, inflammation is bad and anti-inflammatory foods are good. Foods that eliminate inflammation are: nuts, avocado, spinach, cherries, olive, colorful vegetables and fruits, pineapples, turmeric, ginger, onions, and garlic. Eat more of them! In order to avoid inflammation and to stay at top physical peak, eliminate these inflammatory foods: gluten, white flour, casein, sunflower, soy, processed meats, fried foods, dairy, syrup, soft drin s, and fast foods.

Several Foods to Add to Your Nutritional Arsenal:

To be the best, you have to eat and train like the best. Here are some great foods to be adding to your eating habits.

KEFIR: (kee-fer) is cultured milk with a tart to sour taste plain. They have flavored options also, but they have twice the sugar per serving compared to plain.

The benefit of kefir is it adds good bacteria into your body which benefits your body both inside and out.

It aids in eliminating bad bacteria in your intestinal tract, leading to a healthier immune system and gut, which

CHIA SEEDS: just like the chia pet on late night

TURMERIC: You’ll look funny buying a root at

TV, chi, chi, chi, chi, chia. Besides getting stuck

the grocery store, but it’s worth it! Turmeric is

in your teeth, they vaunt several positive

an orange colored spice which is part of the

health effects such as boosting energy,

ginger family. It helps block the enzyme that

stabilizing blood sugar levels, aiding digestion

is linked to head and neck cancer, a powerful

and lowering cholesterol. They also contain

antioxidant, and a potent anti-inflammatory

calcium, manganese, and phosphorus, and is a

additive. Cook it with a small amount of

great source of healthy omega-3 fats.

healthy fat like coconut oil to maximize flavor.

You can also use it in powder form for a rub on your meats.

helps eliminate excess waste which can help you be on your way to being lighter and healthier than you ever imagined. It will take a few swigs to get used to the plain tart taste!

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g r u b

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N u t r i t i o n a l

n e e d s

o f

j i u - j i t s u

a t h l e t e s

Your Grocery List Sir: Next time you head to the local supermarket, take this shopping list with you and shop the outside perimeters of the store. There isn’t much benefit in shopping down the aisles unless you need cleaning supplies.

How Food Affect Your Body:

1.

Lean meats and protein digest into amino acids and turn into muscle.

2.

Inflammatory causing grains/

PROTEIN: low sodium (no salt

CARBOHYDRATES: (if it comes from the

FATS: Almonds, coconut oil, flax

added) chicken, lean turkey,

ground you can eat it!) sweet potato,

seeds, chia seeds, avocado,

breads digest into

salmon, eggs, Greek yogurt,

brown rice, rolled oats, beans, quinoa,

pecans, almond butter, peanut

sugar which turns

kefir, tuna, white fish, lean

apples, berries, buckwheat, whole grain

butter, and salmon.

into fat.

grass-fed meats, whey protein,

tortilla, or Ezekiel bread. Another option is

and cottage cheese.

to try and decrease or eliminate all breads

3.

and pastas from your eating habits for

fiber, turning into overall health

approach works very well for someone

wellness and

who is looking to lose a little weight.

provide energy.

Breakfast Option 1: 4 servings of egg whites

Lunch Option 1: Sweet

into an omelet, 1 cup

potato cut into thin slices

of chopped broccoli,

(topped with coconut oil

asparagus, and 1 avocado

and baked at 425° for 1

sliced.

hour), half of an avocado with lemon juice and

Breakfast Option 2:

pepper sprinkled on it,

Acai Bowl: 1 packet Rain

brown rice and grilled low

Forest Acai, 1 Greek Lemon

sodium chicken breast.

Yogurt, 4 strawberries, 1/2 Lunch Option 2: Black

1 cup of crushed ice and

bean veggie burger with

BLEND while adding

quinoa (mash and mix

1tbsp of raw agave. For

black beans and quinoa

toppings, add chia seeds,

with coconut oil to make

blueberries, coconut

burger patty), grilled

shavings, whole almonds

colorful vegetables.

with sesame seasoning, and raw pumpkin seeds.

into energy and

to when you were consuming them. This

Lunch/Dinner Options:

cup kefir (plain), 1 banana,

and fruits digest

a few weeks and compare how you feel

Your Meals Laid Out Breakfast Options:

Colorful vegetables

Dinner Option 1: 1 8oz grilled low sodium chicken breast, 1 large grilled banana with cinnamon

on top, 1 avocado cut

4.

Good healthy fats digest into vital molecules and

into slices with squeezed

turn into good

lemon juice and pepper

cholesterol and

and 1 cup of kefir.

provide energy.

Dinner Option 2: 1 pound of lean ground turkey with garlic and turmeric

5.

Fast food and fried foods digest into

spice, organic bell peppers

fatty acids and turn

stuffed with ground turkey

into fat.

with a sweet baked potato.

Snack Options: Option 1: 2 servings of egg whites or 6 boiled eggs and 1 cup of quinoa mixed with lemon juice,

Food Fact: Food doesn’t have labels, products have labels.

cut up tomato and sliced kale.

Option 2: 1 tomato sliced into four pieces with grilled low sodium chicken strips sprinkled with chia seeds.

and turmeric sprinkled

Well, what are you waiting for? Head to the grocery store, buy what’s mentioned above and only what’s mentioned. Go to your kitchen and prep, cook, and eat! Then if you are up to it, go win some medals. For questions or if you would like more information on meal planning, contact me at lucas.dyer@ fittnutrition.com. As always my friends, eat healthy, eat clean, and eat often.

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supplements

AFTER TRAINING ESSENTIALS

5

I

WORDS: JEREMY REID

INGREDIENTS YOU NEED AFTER ROLLING

IMMEDIATELY FOLLOWING TRAINING, OUR BODIES ARE STARVING FOR

NUTRITIONAL INTERVENTIONS. It is during this time that we must ensure

NUTRIENTS THAT ARE NEEDED FOR RECOVERY. THERE IS A WINDOW

we refuel our bodies with the proper substances.

OF ABOUT 30 MINUTES AFTER TRAINING THAT IS CRUCIAL FOR

Protein

There are two critical things you must consume

Powder or food? While ingesting any type

of whey protein. If you have issues with it and

after training. One of them is protein. Protein

of protein will be beneficial, whether food or

don’t realize it, you may not be digesting and

is critical for muscle repair. Protein is made up

powder, there are certain types that are more

absorbing all of the amino acids needed. If you

of amino acids, which are the building blocks

favorable at this time. I suggest powder over

do have any issues with whey protein, you may

of skeletal muscle. During a training session,

whole food, simply because it’s convenience

want to switch to a different source. I would

our muscles are being stressed and broken

and speed of digestion. However, whole food

suggest egg protein, as it is an extremely high

down. Following the training session, our

can be used and is better than nothing. Whey

quality protein and is available in powder from.

muscles are primed for recovery and rebuilding.

protein is probably the most well known and

As for how much protein? The best dose is 20-

They are literally starving for amino acids. The

talked about type of protein post-workout and

30 grams. Research has shown that there is

sooner we ingest protein, the sooner we can

for good reason. Whey protein, a derivative of

no further benefit above 30 grams. If you are

get amino acids to our muscles to stop protein

milk protein, is digested and absorbed into the

trying to gain a lot of muscle mass or had a very

breakdown and start protein synthesis (building

bloodstream very quickly. This unique property is

intense training session, you can ingest another

muscle). Protein synthesis is necessary for

the reason why it is extracted from milk protein

20-30 grams an hour or two after the first. This

recovery between workouts, increasing muscle

for supplemental use. Whey protein is probably

will be more beneficial than trying to ingest 60

mass, strength, power, and endurance. It also

the best choice for immediate post-workout due

grams at once.

prevents loss of muscle mass, strength, power,

to this rapid absorption. The quicker the amino

and endurance during weight cutting. Thus,

acids can get to the muscles, the quicker the

stimulating protein synthesis via ingesting

recovery and rebuilding. However, since whey

protein immediately post workout is critical.

protein is derived from milk, you may have

Hopefully by now, we get that we need protein

gastrointestinal issues with it. It is important to

post-workout. But how much? What kind?

pay attention to how you feel after ingestion

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S u p p l e m e n t s

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a f t e r

t r a i n i n g

e s s e n t i a l s

CHO The second of the two absolute

much? Simple CHO, or sugars,

insulin spike is critical at this

must have substances after

are the best choice due to their

time and therefore, ingestion of

training is carbohydrates, or

digestive properties. Like whey

simple CHO is as well. As for how

CHO. Glycogen is a term for CHO

protein, sugars - such as sucrose

much? That is going to depend

within tissues, mainly muscle.

and dextrose, are digested

on duration and intensity of your

Muscle glycogen essentially

and absorbed very quickly. The

workout, as well as your goals. But

serves as your “fuel tank” during

faster the CHO gets into the

I recommend at least 30-40 grams

training sessions. Immediately

bloodstream, the faster they can

for 30-45 minutes of live training

after training, this “fuel tank” is

be converted to glycogen. Simple

or rolling. If you had a very intense

empty or close to empty and

CHO also causes an insulin spike.

workout or a longer workout you

needs refueling. This is a critical

While normally this is looked at

will need to increase that number.

time to ingest CHO. At this point,

as bad, it is very important and

your body is primed for refueling

advantageous at this time. Insulin

and the only way to do it is with

is responsible for pulling nutrients

CHO consumption. However, this

out of the blood and into tissues

window for optimal “refueling” is

(muscles in this case). The insulin

very short and therefore must be

spike helps refuel and rehydrate

taken advantage of immediately.

our muscles. It will also pull amino

Studies have shown that delaying

acids from protein into muscles

CHO ingestion by a few hours can

for protein synthesis and increase

cut glycogen replenishment in

absorption of all other nutrients

half. So, what type of CHO? How

or supplements we ingest. This

❖❖ Non-fat chocolate milk is an excellent post workout drink to get the CHO you need to recover.

Creatine Creatine basically is the most researched and

time when our bodies are primed for nutrients.

saturation. Due to this fact, we are learning that

proven supplement for increasing performance.

Essentially, we can “piggy back” creatine with

spreading out creatine ingestion into more small

It has been proven to increase muscle mass

CHO and protein to get into the muscles. Also,

doses, leads to greater muscle saturation and

and strength and increase exercise capacity in

after our workouts, our bodies are recreating

therefore the greatest increases in free creatine

high-intensity intermittent activities, such as

PCr inside the muscles from free creatine levels.

levels. Instead of ingesting your 5-10g serving

repeated sprints, resistance training, and interval

But one of the most prevalent reasons comes

of creatine in one dose, try spreading it out into

training. It does this by increasing our levels

from very recent groundbreaking research. This

two or more small doses throughout the day.

of free creatine in the muscles and therefore,

brand new research suggests that there is a

You will experience greater gains and more

phosphocreatine or PCr. Our body uses the PCr

limit to the amount of creatine our muscles can

benefit by splitting up your doses pre and post

to regenerate ATP, which simply is our body’s

become saturated with at a given time and thus,

workout instead of just one or the other.

form of energy. Immediately post-workout is the

ingesting more creatine will not lead to further

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If it’s green it’s probably healthy so just eat it.

Beta-alanine Beta-alanine is the rate-limiting substrate

increase absorption, but more importantly,

for carnosine production in the muscle.

like with creatine, we are seeing that

Ingesting beta-alanine will lead to greater

spreading out doses induces greater gains

levels of muscle carnosine. Carnosine in

then one large dose.

the muscle is responsible for buffering excess hydrogen ions and maintaining muscle pH. Very simply, carnosine delays fatigue! The greater your muscle carnosine levels, the greater your ability to delay fatigue. Research has shown that betaalanine supplementation is effective at increasing muscle carnosine levels, increasing work capacity, and decreasing time to fatigue. For the same reasons as creatine, we can use the insulin spike to

Antioxidants Training sessions put heavy

which can safely interact

too much, as the excess

demands and stresses

with free radicals before vital

will be eliminated in urine.

on the body. This leads to

cells are damaged. Although

I recommend 500mg after

large oxidative damage and

there are several enzyme

training sessions. Vitamin E,

production of free radicals.

systems within the body

however, is fat soluble and

Free radicals are basically

that scavenge free radicals,

thus must be taken carefully.

unpaired electrons that can

the principle antioxidants

I recommend no more than

damage cells inside the body.

are vitamin E and vitamin C.

400IU. I also suggest making

Following exercise, there are

Therefore, ingestion of these

sure to consume fruits and

a large number of these free

vitamins or other antioxidant

vegetables in the next meal

radicals floating around and

rich substances can be

following post-workout

causing cellular damage.

beneficial following training

refueling.

Our body’s defense to free

sessions. Since vitamin C

radicals is antioxidants.

is water soluble, there is

Antioxidants are molecules

no real threat of taking

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warm up

ANKLES WORDS: WILL SAFFORD

I

IT’S EASY TO NEGLECT WARMING UP THE SMALL JOINTS IN YOUR ANKLES AND FEET; HOWEVER, INEVITABLY YOU WILL FIND YOURSELF IN COMPROMISED POSITIONS ON THE MAT THAT THREATEN THESE AREAS. OFTEN, THE FEET ARE THE FIRST POINT OF DEFENSE AGAINST THREATENING PASSERS, AND ARE HIGHLY ACTIVE WHEN PLAYING GUARDS LIKE DE LA RIVA, SPIDER AND BUTTERFLY. As you progress through the belts, more submissions to the feet become available like straight ankle locks, toe holds, and sometimes heel hooks. These warm-up exercises will help you maintain mobile, healthy ankles that will help you stay resilient to injury, and provide for strong hooks and active feet. Be sure to remove your shoes for all of the following drills.

Manual Ankle Rolls Start warming up your ankles with

The next drill will improve dorsiflexion

manual ankle rolls. This is an easy way to

of the ankle, or the motion of pulling

bring blood and mobility into your ankles,

the toes upward toward the shin. Poor

and gently increase the range of motion

dorsiflexion can result in things like knee

in your joints. Start by sitting upright

and hip pain, poor posture, and will affect

on the ground with both legs straight

the depth of your squat when exercising.

in front of you. Bend the knee of one leg and pull your foot up so it’s crossing

Start by sitting on the ground with both

over the thigh of the other leg. Hold the

knees bent in a figure-4 position (see

lower shin of the bent leg with one hand

main photo). Lift your hips up off the

and grab around the outsides of the foot

ground, and put your chest on the back

with the other. Now, roll your ankle in a

of your knee. Without allowing your arch

circular motion forward for 10 reps, then

to collapse or your heel to lift, puls

backward for 10 reps, trying to increase

forward, putting pressure downward on

the range of motion with every rep. Finish

your knee. Make sure that your knee

with exploring all ranges of motion,

does not collapse inward and your heel

pulling your ankle toward you, pushing it

remains on the ground as you stretch the

away from you, and flexing it downward

Achilles tendon and calf muscle, bringing

and upward. Be sure to repeat on the

mobility to your ankle. Repeat pulsing

other foot.

forward for 60 seconds on each leg.

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Standing Ankle Rolls Once you’ve gained some range of motion in your ankles, move on to standing ankle rolls. The goal of this drill is to safely push the limits of your range of motion, effectively increasing your ability to withstand ankle locks, toe holds, and heel hooks. The goal is not to become immune to these submissions, but to reduce your likelihood of injury. Don’t forget it’s always smart to tap!

Start in a standing position, ideally on a mat, but a hard floor will also work. Step one foot back and place the toes down on the mat so the top of your foot is on the mat. Next, gently pulse the knee forward of the front leg, stretching the top of the foot on the rear leg. Continue pulsing for 10 to 20 reps.

This should feel like a straight ankle lock. Next, allow your heel to drop outward on the rear leg and continue pulsing for 10 to 20 reps. This should feel like a toe hold. Finish the series by turning your heel inward and toes outward, and gently roll your rear knee forward. This is a very small movement and will feel like a heel hook. Continue this sequence on the other foot and be sure not to push too hard or aggressively, as you can injure yourself.

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Looks like a speical dance step we don’t know about.

Prescription

As a warm-up before training, start with 10 manual ankle rolls forward and backward before exploring all ranges of motion for another 30 to 60 seconds. Continue on to Figure-4 Ankle Rolls, spending a minimum of 60 seconds on each foot, trying to increase your range of motion on both sides. Finish your warmup with standing ankle rolls, pushing your ankle range of motion for 10 to 20 reps on each foot position: toe down, heel dropped outward, and heel inward. Your ankles will loosen up over time with consistent effort. Don’t overstretch your ankles in the first few training sessions, but allow your ranges of motion to increase with time.

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Spotlight

NICK “THE WORDS & PHOTOS: PATRICK FLORES

A COUPLE YEARS AGO, I STARTED LOOKING INTO WRITING AND TAKING PHOTOS FOR JIU-JITSU. IN SEARCH OF INSPIRATION, AND THAT JE NE SAIS QUOI OF WHAT MADE FOR GOOD CONTENT, I STUMBLED UPON THE WORKS OF NICK GULLO OR BETTER KNOWN AS NICK “THE TOOTH.” I began reading articles he wrote that ranged from fighter interviews to eyebrow raising training techniques such as urine therapy.

I had the pleasure of meeting Nick during a jiu-jitsu tournament a couple years back when I was just starting to write and take photos. I recognized him looking through the viewfinder of a camera and introduced myself, never thinking at the time I would be interviewing him for Jiu-jitsu Magazine.

He was kind enough to even give me my first piece of professional advice and even a lens recommendation that I still use today.

It’s almost impossible to categorize Nick as any one type of person (and I think he likes it that way). He’s purely someone that always follows his curiosity regardless of where it may lead. Sometimes it brings him octagon side of a UFC fight, other times to the podium of a jiu-jitsu tournament.

Recently, his curiosity brought him running naked into the freezing Atlantic Ocean.

As a former wrestler, and author of Into the Cage: The Rise of UFC Nation, Nick knows his way around the combat sports world. As a jiu-jitsu practitioner training out of the Art of Jiu-jitsu Academy in Costa Mesa, CA, he learns the art under the instruction of the Mendes brothers. Through Nick’s grappling pedigree and life experience, he provided us with a unique perspective to some of the deepest questions we had about the world of jiu-jitsu…

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THE TOOTH” GULLO

The Art of Jiu-Jitsu Academy is an iconic jiu-jitsu gym. I’m also a big fan of Rafael and Guilherme Mendes’ jiu-jitsu style. What made you choose AOJ and to learn under the Mendes’ brothers?

I first rolled in 1999 with Dana White and Jon Lewis downstairs in what is now the UFC corporate headquarters. Having watched the first few UFCs, I was familiar with the sport, but I’d never tried it out. It was just one session, and I wasn’t interested in grappling at that point. I wrestled from ages 8 to 18, and there were so many other things I was exploring like surfing, etc.

But four years ago, I started working on the book, Into the Cage: Rise of UFC Nation, and for my research I decided to start training.

I’m friends with Pat Tenore, founder of the clothing company RVCA, and he told me to hold off on joining a gym because he was soon to open Art of Jiu Jitsu with the Mendes Brothers.

I had no idea who they were, but I trusted Pat and knew he was a black belt under Alan Goes, so on day one I walked through the glass doors

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and I’ve been there ever since—almost four years now. First and only gym I’ve ever rolled at.

Do you have a preference between gi and no-gi jiu-jitsu?

I train both gi and no-gi equally. I dig the no-gi classes at AOJ because it’s a very core group of six to twelve of us and I get a lot of one-on-one time with Rafa, whereas up to sixty people attend the gi classes.

If you could travel back in time to when you were a white belt, what would you tell yourself?

People always say, I wish I would have started earlier, or I wish when I first started I knew X or Y or Z. But I wouldn’t change anything.

Jiu-jitsu is just another detour down this strange surreal journey we call life. My goal is to enjoy the scenery while trying to make mine worthy of the limited time I’ve got.

You’ve been at the forefront during the rise of the UFC and MMA as a sport, as detailed in your book Into the Cage: Rise of UFC Nation. Do you see any parallels with the rise of

sport jiu-jitsu the last several years?

Jiu-jitsu and MMA are synergistic in the sense that jiu-jitsu birthed the UFC, and in turn the popularity of MMA exposed jiu-jitsu to the masses and lured many into grappling. Jiu-jitsu competitions allow us to test ourselves not unlike how our MMA heroes test themselves, only without the trauma endured from striking.

Do you ever see jiu-jitsu gaining the popularity to make it into the mainstream? What challenges do you think the sport/art of jiujitsu must overcome and how would it accomplish that?

Jiu-jitsu is already mainstream in the sense that many people are at least aware of the art.

Celebrities practitioners like Anthony Bourdain and Ashton Kutcher further expand that reach.

But I don’t see it rising to the participation levels of football, baseball, or basketball, because those sports are already woven into the social fabric, and as far as growth in spectators, the sport is just too nuanced for mass consumption. Even many people that train find the sport boring to watch.

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S p o t l i g h t

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n i c k

If you could change one thing about sport jiu-jitsu, what would it be?

“ t h e

t o o t h ”

g u l l o

point you need to get paid. While medals and accolades might translate to seminars, they don’t directly pay the bills. Neither do Facebook and/or Instagram likes. The IBJJF is a

I love competing in jiu-jitsu tournaments,

for-profit organization, which means they are

but I’d like to see Eddie Bravo’s submission

in it for the money. Why should a BJJ player

only format in a gi tournament- a single ten

think differently? However, if elite athletes

minute round followed by a round where

want to get paid by the IBJJF, they must

both competitors start from the back, and

band together and protest the exploitation

the competitor with the fastest submission,

of their names and matches to sell tickets

or in the event of no submission, the fastest

and live video streams. In so many ways,

escape, wins. That would be dope.

until they get paid, it’s not a “real” sport.

I enjoyed the pilot for Looking for a Fight with Dana White, Matt Serra, where you travel in search of MMA talent. With jiu-jitsu athletes such as Kron Gracie, Gary Tonon, and Mackenzie Dern expressing interest in MMA, do you see a future for jiu-jitsu athletes in the UFC? they are transitioning to MMA, the first thing

Fighters like Roger Gracie were not able to adapt to MMA as well as others. Take Jacare Souza for example. Do you think this is due to the difficulty o adapting the striking game? Jacare seems to have done this very well while others like Roger relied heavily on their jiu-jitsu. What advice would you give to jiu-jitsu athletes looking to make the change?

I ask is if they ever wrestled. Elite wrestlers

Best thing I ever heard was, “A wise man knows

enjoy such an advantage over elite BJJ players

what he doesn’t know.” For this reason I urge

because there is no guard in wrestling—the

anyone interested in fighting to seek out and

entire fight is about putting someone on

train at an established camp, like Kings MMA,

their back, and resisting that position. And

or Blackhouse, or with Greg Jackson, or Urijah

in MMA, playing on your back is a major

Faber. Fighters and trainers in these camps

disadvantage. Now that’s the rule. The

can accurately assess ability and help plug

exceptions are Demian Maia, Brian Ortega, and

holes in an athlete’s game. Me, not so much.

Whenever a top jiu-jitsu competitor tells me

Jacare. That’s why the UFC roster is stacked with wrestlers. It’s also important to note the difference in caliber between UFC athletes and other organizations. Honestly, if I were an elite BJJ player, I would test the waters in Asia where there is intense fan interest in BJJ pedigrees, and the competition is not as stiff.

Do you think jiu-jitsu athletes making the switch to MMA reduces the talent pool for jiu-jitsu?

It’s ridiculous to think, given the “amateur” status of BJJ players, that these athletes owe any allegiance to the sport. At some

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You’ve done a lot of different things, traveled to different places, and you’ve been called a Renaissance man. Anything over the years that has stood out as the most memorable?

The day my wife gave birth to our daughter, Carson. Nothing beats family.

Family is the cake, the rest is just icing.

You can currently catch Nick on the UFC Youtube show Looking for a Fight.

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SELF-DEFENSE TECHNIQUES WITH MASTER CLAUDIO FRANCA

WORDS: MIKE VELEZ | PHOTOS: PATRICK FLORES

A

Claudio Franca JiuJitsu Pioneer

received his black belt from Master Mansor in

hosted the first US Open in 1996 with about

1990. Throughout his life, he’s been competing

150 competitors. In 2007, Claudio decided he

down in Brazil and in the United States.

wanted to expand on the success of the US

AS A YOUNG CHILD, CLAUDIO HAD ASTHMA

Competition In His Blood

AND DIFFICULTY BREATHING. HIS DOCTOR TOLD HIS PARENTS THEY SHOULD GET HIM INVOLVED IN SOME SORT OF SPORT, SO THEY PUT HIM IN JUDO AND SWIMMING. He didn’t care for the swimming too much, but really enjoyed judo. He trained for a few years until his judo school closed. At that time, he discovered jiu-jitsu and began training with the legendary Francisco Mansor (one of only six people outside of the Gracie family to receive their black belt under Helio Gracie). In 1994, Claudio came to the United States to visit friends and to teach some seminars. Before that, he

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Open and did his first competition with kids and adults; that was the America Cup. In 2014, he’s branched out to start the BJJ Tour with the goal of making jiu-jitsu bigger than ever and in the

From 1984 to 1994, Claudio ran the successful

minds of people around the country. Claudio’s

“Copa Atlantico Sul” tournament in Brazil. It

goals including bringing larger sponsors to

was among the biggest jiu-jitsu tournaments

the sport so that more and more athletes can

in the world with a long list of competitors, all

dedicate and train jiu-jitsu without having the

names you’d recognize in the history books;

aspiration of needing to make the switch to

Renzo Gracie, Jean-Jacque Machado, Carlos

MMA in order to make a living. Another goal

Machado, Rolles Gracie, you get the idea. After

is bringing the attention to the sport that he

his visit to the states, Claudio decided there was

feels it deserves. The US Open and American

great opportunity in the United States. In 1995,

Cup are broadcasted online with a production

he moved to California and soon after opened

value that is unbelievably well done.

his own school in Santa Cruz, California and

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To capitalize on the growth of the BJJ Tour last year, Claudio brought in the expertise of Marcos Sotto to help grow the tour and reach the goals Claudio has set forth. We sat down with Marcos and asked him some specific questions about the tour.

Q&A with – Marcos Sotto, Marketing and Business Development Consultant and increasing sales. We built a

When did you start working with Claudio Franca on the BJJ Tour?

unique and attractive BJJ Platform to give our sponsors some highly valuable benefits. We have been

About four years ago, I started to

doing some road shows, and the

work with him on the US Open,

feedback from the prospective

All Star, and American Cup.

sponsors has been excellent.

We created a new website and

I’m also trying to bring some brand

new logos for these events. The

experience and technologies

following year, we met in Brazil

to improve our events. We

and Claudio said he wanted to

are planning to build our own

take the events to other U.S. states

Loyalty Program and CRM tool to

and also bring in more sponsors.

maximize our relationship with our

From that day, we started talking

registered BJJ competitors as well.

and creating the BJJ Tour.

What are your plans for the future?

I hope I can help Claudio

Brazilian Jiu-Jitsu tournaments in

Now, as the Marketing and

the country, attracting competitors

Business Development Consultant

We have big plans for the BJJ Tour.

from around the world. We can do

for the BJJ Tour, I believe with my

Claudio’s dream is to develop

the same with the BJJ Tour for sure.

background and the experience

jiu-jitsu into a mainstream sport and the BJJ Tour provides the opportunity to do that.

How can your experience in marketing help the BJJ Tour grow?

of the rest of our team, we can achieve our ambitious goals.

We are already in Northern and

I have been in sports marketing

Southern California, Texas, Nevada,

about 15 years, and I worked at one

Florida, and Connecticut, and we

of the biggest sports companies

What new ideas are you bringing to the BJJ Tour from your experience with major sporting events?

have plans to expand throughout

in the world. I have a good

All the major events I’ve worked on

the U.S., and even into other

expertise in major events such as

use a different business model and

countries, such as Canada and

the FIFA World Cup 2014 in Brazil,

sponsorship proposal. I’m trying

Brazil. I know we have a lot work to

Olympic Games in Rio, F1, and

to do the same with the BJJ Tour,

do, but we believe in ourselves. The

Volleyball World League. I also have

focused on how to deliver results

US Open started as a small, local

strong experience in marketing

for our sponsors. When I talk about

event, and now has grown into one

and strategic planning for big

results, it is not only about brand

of the largest and longest-running

companies and soccer clubs.

exposure, but also about improving the relationship with the consumer

Franca develop jiu-jitsu into a mainstream sport, bringing big companies out of the Jiu-Jitsu market, attracting national media, and keeping the idols in the sport, according to his vision.

Jiu-Jitsu Magazine has committed to provide coverage in 2016 to all BJJ Tour events. Competitors at each event will be given the option to receive a free copy of Jiu-Jitsu Magazine featuring the event they’re competing at. All the more reason to compete in a BJJ Tour event this year. For more information, including a complete schedule of events, go to bjjtour.com.

Jiu-Jitsu For Self-Defense When we made it up to beautiful Santa Cruz,

a small percentage of the greater population

On the street there are no rules- things

California, to sit down and interview Claudio

that has some basic understanding of what to

happen quickly. And although your opponent

Franca, we asked him which techniques he felt

do if a fight were to reach the ground. However,

might not get into the proper position as a

were important to share, and what are some

against a bigger, stronger, maybe younger,

technique demonstrated here, it’s important

of the fundamental skills that he thinks all

attacker that is trying to do you harm, much

to drill these techniques, practice them,

students should be aware of. His immediate

of that goes out the window. When someone

and get acquainted with them. That way,

response, without hesitation, was self-defense.

is trying to punch you, things are much more

should you ever find yourself in a similar

In the world of sport jiu-jitsu and tournament

different from doing Berimbolo or X-Guard

situation, you’ll be much better prepared to

mindset, it’s easy to lose sight of why jiu-jitsu

drills. In this article, Master Claudio Franca is

act accordingly and increase your odds of

was developed in the first place. If you’re

going to share with you some techniques that

getting home unharmed. Avoid confrontation

reading this magazine, then you probably have

might come in handy should you find yourself

if at all possible; however, if you’re under

at the very least a rudimentary understanding

in a dangerous situation in a real world fight.

attack, your first priority should be to get

of jiu-jitsu. Having that knowledge puts you in

Tech - Claudio Franca.indd 3

home unharmed. That means defending first.

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Ideally you’d like to be attacked at a dojo with mats and padded walls.

STRAIGHT ARM CHOKE DEFENSE

In a confrontation on the street, there might be a hesitation by your attacker to throw a strike, instead they’ve chosen to push you up against a wall with a hold of your throat and with the threat of throwing a strike.

Regardless, it’s go time! You’re in danger. Do not hesitate one bit to reduce the threat and counter.

Step 1

Step 2

In this attack, the

It’s important that

attacker has one

you quickly find your

hand on your

base, meaning you

throat and has the

have your knees

other in a position

bent slightly and

to throw a punch.

you’re ready to move, rather than standing completely

Step 3

play video

upright and stiff.

Quickly turn your head slightly towards their attacking arm and using the same side (their right, your right) hand that your attacker is choking you with, bring it across and forcefully swat it out of the way. Throw this like a hook-punch rotating with the hips, but using an open palm to increase the odds of making contact with their forearm at the wrist.

The more forward pressure your attacker puts into the choke, the more off balance they will be and the more likely you will catch them off balance when performing this defense.

Step 4 Throwing a proper hook will rotate your hips enough so that you’re immediately able to come back with a right elbow to their head.

Don’t hesitate! In a situation like this where your life is in danger, you must dig down deep and use those animal instincts. The moment they lay hands on you, you must quickly react. This goes for all of the techniques mentioned in this article.

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BENT ARM CHOKE DEFENSE

If your attacker is choking you with their arm bent and is closer to you, your defending technique must be modified. The quarters are tighter, the odds of successfully throwing that cross and landing it where you need are reduced and probably wouldn’t have the same effect. Instead, Claudio demonstrates this position.

Step 1 If you haven’t already, establish your base, bend at the knees and get in “fight” mode.

Step 2

play video

With the opposite side (their right, your left) grab at their wrist and pull down to relieve some of the pressure from the choke and hold it against your chest so they can’t quickly back away.

Step 3 Quickly bring your other hand, open palm, to their choking arm elbow and swat it across and up. As soon as you make contact with the elbow, close your grip and grab the elbow.

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Officer Claudio is on duty!

Step 4 As you’re making this swatting motion across your body, step your same-side foot across and in front of your other foot so that you’re lifting their elbow up high and you’re off to the side of your attacker.

Continue this motion by turning towards your attacker and stepping your other foot back so that both of your feet are behind your attacker. Bring their arm and elbow up high enough so that you can get behind the arm by lowering your level by bending your knees rather than leaning forward and losing your posture.

Step 6

Step 7

Reposition your grips so that your hand on their wrist is now controlling their

You now have two controls over your opponent, the arm and the neck.

wrist behind their back - think of a Kimura. Once you have their arm behind

If you’re still in immediate danger, you can continue the choke until

their back, let go of the elbow and bring your arm up around their neck.

they pass out. You can lift up on the arm and break something. Or, you maintain the control until help arrives.

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ESCAPE AND COUNTER

This one, when demonstrated, looks too easy. It’s a simple and effective escape if someone is leaning into you and trying to control you against the wall. You have no idea what their intentions are, it could be a head butt, a groin attack, or anything. For those reasons, you do not want to be here for long.

Step 1

Step 2

Your attacker has

The first thing to do is to use

both of their hands

your hands to control them. If

on you and they’re

their arms are at their sides,

pushing you against

grab their arms just above

the wall by using

the elbows. This will give you

their weight to keep

some level of control should

you pinned down.

they pull back an arm to strike you. It will also position you correctly for what you’re

play video

going to do next.

Step 3 Quickly get your base, bend your knees, and get some spring in your step. Pick a side and quickly step one leg behind the other while using your grip of them and their weight to drive them into the wall. This is the part that will seem too easy. It’s easy because they’re pushing into you. Their pressure and momentum, along with a little help from you, will bring them to the wall.

Step 4 Now it’s time to counter - knees to the body or groin, or a double-leg to take them to the ground.

Think of this one like the table clock trick where the magician pulls the tablecloth out from under all the tableware. That quick burst of power along with the forward force from them makes this one possible and effective.

The act of stepping your leg back while rotating your body is key. You’re “rotating”, not just stepping to the side.

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DEFENDING PUNCHES FROM THE MOUNT

Somehow your attacker has you on the ground and you’re mounted, not a good position for sure. Here are two different defenses you can use depending on what type of strike they’re throwing.

Against Hooks

Step 1

play video

Step 2 As the first punch is thrown, use an open palm with your hand cupped, to catch the throw at their biceps. Don’t

Your attacker has you mounted; Curl your body slightly and keep your head off of the

try to catch the hand, it will be more difficult. Block by

ground while keeping your hands up in front of your head.

cupping your hand against their bicep.

Step 3 Quickly overhook and control the arm that just threw the punch.

Bring it in tight to your body so that it’s out of the game. Wrestlers call this overhook control a “whizzer.”

Step 4 If he throws another punch with his free hand, do the same block and overhook control pulling him tight into you.

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You’ll notice the agility level is high on all these techniques. That’s because in these situations you must move without hesitation.

Step 5 Turn your head away and bring your chin to his shoulder to help defend against a headbutt.

Step 6 Pick a side, trap the leg from basing out, and uppa, or bridge up and in that direction.

Step 7

Step 8

As you’re bridging over, escape your arms from the overhook so that you

Once you’re in his guard, control his biceps. From here, use your jiu-jitsu

don’t get tied up and get rolled over back to the bottom in a struggle.

to pass their guard or strike.

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Against Straight Punches Step 1 Again, you’re mounted. Bring your arms up to your face. In an actual fight, your first priority is to survive with minimal damage, but in this instance bringing your hands up to your head serves two purposes, to block a dangerous blow if one got through and to have your hands in position to counter their intentions.

Step 2 When you see that they’re going to throw a straight punch, you’ll see that they have to pull back for it to be effective.

As they pull back, they will be off balance. At this moment, bridge with both feet to the floor and drive them forward with all your power.

Step 3 Your bridge will drive them forward, and unless they want to land on their face, they will have posted out their arms.

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Step 4 Reach up with one arm to quickly overhook one of their arms first, then the other immediately after.

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Even though he played the bully here - Chris Balthasar is a pretty nice guy. Thanks for helping out!

Step 5 Keep your face close to their body so that it’s harder for them to headbutt you and perform the same uppa/bridge to one side so that you’re back in their guard. From

Don’t end up mounted in the first place.

there, pass or mount a counter attack depending on the level of

If you can’t get away from them, get

danger and circumstances.

close to them. The clinch is your friend.

Trying to go for a choke or some other technique from the mount puts you in the danger zone. Everything’s different when someone’s trying to knock you out.

Both of these escapes are effective in sport jiu-jitsu, with or without the gi.

Rather than looking for a punch, just be aware of when you can capture the arms and bring them into a clinch to perform the bridge to reverse the fight. Or in the case of the straight punch defense, when they posture back.

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Technique

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055

HIGH PERCENTAGE JIU-JITSU WORDS AND PHOTOS: PATRICK FLORES

Raw Data Powered by BJJ Heros

FULL NAME: Bernardo Rocha de Faria NICKNAME: Bernardo is often called “Bê”, short for Bernardo

Lineage: Mitsuyo Maeda > Carlos Gracie > Carlson Gracie > Sergio Souza > Ricardo Marques > Bernardo Faria

Main Achievements/Record ( B lac k B e lt ): ❖❖ IBJJF Pro League Champion (2014) ❖❖ BJJ Pro Cup Champion (2011 Absolute) ❖❖ World Champion (2010, 2013, 2015 Weight & Absolute) ❖❖ Pan American Champion (2015 and 2010 Weight & Absolute) ❖❖ Brazilian National Champion (2010 – Absolute) ❖❖ European Champion (2010, 2011, 2012) ❖❖ World Silver Medalist (2011 Weight & Absolute) ❖❖ European Silver Medalist (2012 Absolute) ❖❖ World Bronze Medalist (2009) ❖❖ European Bronze Medalist (2010 & 2011 Absolute)

FAVORITE POSITION/TECHNIQUE: Wheel Sweep, Half Guard I FIRST BECAME AWARE OF BERNARDO FARIA

out there no matter what the outcome. At the

COVERING EVENTS LIKE THE WORLDS AND

2015 Worlds, Bernardo ended up defeating

PAN AMS HERE IN SOUTHERN CALIFORNIA.

Joao Rocha by points in the Super Heavy

THE FIRST THING THAT STRUCK ME WAS THE

Weight final. In the semi-final of the Absolute

FACT THAT HE HAD NO PROBLEMS SHOWING

Division, he submitted Leandro Lo with an

HIS EMOTIONS ON THE MAT. After a hard fought

armbar. This might as well have been the finals

match, he didn’t care if they were calls of agony

match because Alexander Trans was unable to

and disappointment or joy and confidence, you

compete in the Absolute Finals, which meant

always knew when Bernardo was on the mats.

Bernardo’s win over Lo was for the Gold. I was

I’ll be honest, looking back I’m a bit ashamed

happy for Bernardo then, and I’m even happier

to admit it, but at first I didn’t care for it. I would

for him and his accomplishments so far in his

think back to that scene in Pumping Iron when

career after having gotten to spend some time

Arnold tells Lou Ferrigno “(It) has to be very

with him. In this article, Bernardo goes over

quiet in here, like in a Church.” I don’t know

some very high-percentage moves that anyone

why it bothered me, but it did. After seeing

can do. What does high-percentage mean in

Bernardo compete more often, I began to see

this context? That means that if you practice

through my own opinion and realized that

these techniques and understand them, the

this was a champion that was so dedicated

odds will be in your favor the next time you go

to his craft that he’s willing to lay everything

to pull them off. They work more often than fail.

Tech - Bernardo.indd 2

WEIGHT DIVISION: Super-Heavyweight (100kg – 221lbs) or Heavyweight (94kg – 201lbs)

ASSOCIATION/TEAM: Alliance Jiu Jitsu (former BTTJuiz de Fora/Academia Vida e Saúde)

When I go to compete, I know I’m not the best one there. But I know I have a lot of will and desire, and this can beat anyone.

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Bernardo’s Game Bernardo describes his game as being very

way to receiving his black belt under Ricardo in

teaches seven days a week but is focused on his

effici

2009. At that time, Bernardo had just finished

own training. In addition to his jiu-jitsu training,

techniques and positions that he’s been

up his schooling at the university there in town.

he does strength and conditioning training along

doing for years so that when it comes time to

Ricardo told Bernardo to go train in Sao Paulo

with wrestling. Since his loss to Rodolfo Vieira

compete, he knows each position much better

under Fabio Gurgel and join Alliance. This would

at the Worlds, he’s made a new commitment to

than his opponent might know the counters.

give Bernardo the training partners he needed

improve his wrestling.

During his career, he’s seen others change focus

to reach his full potential.

t. He focuses his training on the

Bernardo has no aspirations of making the

with every new guard or position that comes along. Instead, he thinks it’s better to focus on

Upon arriving at Alliance, Bernardo was met

switch to MMA like others before. He’s realized

what he does best and really work to perfect

with some of the best training partners he

that many jiu-jitsu athletes that make the switch

those positions and increase his probability of

could imagine: Michael Langhi, Bruno Malfacine,

don’t reach a championship for about 10 years

getting the finish he wants. With that said, he

Sergio Moraes just to name a few. While training

of MMA competition. Being 29, and realizing that

doesn’t close his eyes to other positions, he

at Alliance HQ, Bernardo sharpened his skills

anything short of a championship is incomplete,

tries to learn everything he can, but that doesn’t

and managed to win his first black belt world

Bernardo plans on sticking with jiu-jitsu. We’re

necessarily mean that he’s going to use them.

championship. In 2013, Marcelo Garcia made the

all lucky for that. Watching him compete over

Bernardo’s strengths according to him are his

call to Fabio letting him know that he needed

the years has been a pleasure and learning from

single-leg half-guard, deep half-guard, and

someone to come up and help teach at his

him even better!

pressure passing.

school in New York. Bernardo immediately came to mind. Bernardo made the move once

Advice From Bernardo

Bernardo began training jiu-jitsu in 2001.

again at the direction of his instructor and has

There’s still a lot of ego out there. I’ll see people

Bernardo has two older brothers and one of their

been training at Marcelo Garcia’s academy

that train until they get tired because they don’t

friends, who was the smallest, would always

in New York since 2013. Yet again he finds

want to tap. I go beyond being tired. I want to

get the best of his brothers when they would

himself surrounded by some of the best jiu-jitsu

train with the toughest guys. I go until my limit,

wrestle around for fun. Bernardo was impressed

practitioners in the world, including Marcelo

until they tap me a bunch of times. Keep the ego

by this. He was later invited by another friend

Garcia himself, Jonathan Satava, Dominyka

away and train as hard as you can always.

to come to a class and check it out. He started

Obelenyte, Matheus Diniz, Dillon Danis, and a

training with Ricardo Marques and went all the

ton of purple belts that are just killers. Bernardo

ATTENTION SUBSCRIBERS! You can access many of the first three techniques in this article online at our ne w w e b s it e , ji u ji tsum ag.com . H ave our Ren ewal Code handy. If you’re not a subscriber, you can do it now at the sam e a d d re s s.

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Bernardo has used this pass in almost all of his recent finals matches.

OVER UNDER PASS

Bernardo has been perfecting this pass since he was a yellow belt back in 2002. That’s a long time.

It’s among his favorite passes.

Step 1 It doesn’t matter if Bernardo is standing or on his knees. The first thing he wants to do is capture one of his opponent’s legs under his hip, this means a foot will be trapped between his legs.

play video

Step 2

Step 3

Bernardo then scoops his arm under the untrapped leg and immediately

With the left hand that’s under the leg, he’ll grab onto something with

closes the distance. He places the other arm over the trapped leg and

that hand, the pants, the gi, and the collar. Anything he can to secure that

gets nice and tight to his opponent.

arm. The arm is tight against the bottom of his opponent’s thigh.

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Step 4 Once that grip is secure, he lifts up his hips and gets on his toes, using his right shoulder to put pressure into his opponent’s diaphragm.

Step 5

Step 6

Bernardo needs to stretch out the captured leg, so he’ll move to his right

With his right hand, Bernardo grabs the captured leg by the pants and

slightly and drop his right hip. This creates a better angle for the leg to be

pushes it through his legs.

stretched out.

Step 7 Once the leg is through, Bernardo steps back to the middle so that he’s more squared up with his opponent.

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Thanks to Alberto Crane at Legacy Jiu-Jitsu in Burbank California for the use of his school

Step 8

Step 9

In this position, Bernardo brings his thighs together to keep control of the leg

When the time is right, Bernardo steps his left leg over his opponent’s

and he’ll wait a little bit. He’s in no rush to pass, the pressure he’s bringing

leg and immediately puts it against his opponent’s leg to keep them

down on his opponent is uncomfortable and he’s in relative control.

from trying to regain a guard.

Step 10 Once he passes, Bernardo brings his right hand to his opponent’s belt and pulls his left arm

When Bernardo gets to his

out from under the

toes, he’s not standing like

leg and looks for an

a tripod, he’s got his right

underhook on the

knee and hip lowered so that

farside arm. From

he can apply more pressure

here, he gets his

with his shoulder onto his

points for the pass

opponent.

and establishes side control.

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OMOPLATA ESCAPE

Bernardo loves the omoplata. He considers it one of his favorite submissions. His half-guard game is really solid and as opponents know this, they will look to avoid his half-guard. So a submission he likes from the guard is the omoplata. When he goes for it, it’s for the submission, not the sweep. Spending a lot of time using the omoplata has given him keen insight on knowing its weaknesses and counters. Here’s a very cool escape from the omoplata that will have you scratching your head thinking, “Why have I not thought of this?”

Step 1 Grant has put Bernardo in a position where his arm is trapped. His next step is to sit up and control Bernardo by the armpit so that he can finish the omoplata.

Bernardo knows this so he wants to keep that armpit out of Grant’s reach, or anything for him to grab onto, hips included.

play video Step 2 As soon as Bernardo feels that his arm is trapped, he wants to get at a 90º angle to his opponent so that they have nothing to grab onto. This means Bernardo scoots his hips around to his left side.

Step 3 By creating this space away from his opponent, Bernardo has space under his body and he can shoot his free arm through, dropping his shoulder to the mat and kicking his body up overhead and onto his back.

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Step 4 As soon as Bernardo performs the roll, it frees his captured arm and he hugs his opponent’s left thigh tightly.

Failing to do this might expose him for an armbar.

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Step 5 With control of the leg and the momentum of the roll, Bernardo completes the roll to his knees and ends up clearing his opponent’s legs.

Step 6 Bernardo went from a bad spot to a good spot that he can now use to pass his opponent’s guard.

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TRAIN FOR LIFE Caio Terra 10 Time World Champion www.facebook.com/GamenessFightwear @GamenessFightCo www.gameness.com Caio Gameness.indd 1

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SCARF CHOKE FROM SIDE CONTROL This is a lapel choke that’s extremely effective and very difficult to escape from when set up correctly. Bernardo likes this because it’s a no risk finish. If he has his opponent in side control, the submission he thinks about are the ones that still leave him in a strong position if he isn’t successful. That’s the case with this collar choke. If he doesn’t get the finish, he still ends up in top in north-south.

Step 1 Bernardo has his opponent (Grant) in side control.

play video

Step 2 Bernardo opens up his gi with his left hand, the side near his opponent’s feet. Then he adjusts the gi so that he’s holding the end of the lapel in his left hand and returns down into the side control.

Step 3 Since Bernardo’s head and shoulder were blocking

Step 4 Next, Bernardo feeds his left hand between his opponent’s farside arm and his body.

his opponents view, he’ll sit back into the side control and hope that his opponent doesn’t know he has his own lapel.

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I’m getting the DVDs, these techniques are awesome.

Step 5

Step 6

Now Bernardo passes the lapel from his left hand to his right hand and pulls the lapel close to

Bernardo brings his left hand back to block his

his opponent’s neck.

opponent’s nearside hip.

Step 7 While blocking the hip, so that his opponent can’t follow, Bernardo moves his legs to his right, pivoting on his opponent and getting into the north-south position.

If your opponent doesn’t tap when you switch your head, you can bring your left hand to the collar and pull harder to finish the choke.

If you don’t get the tap, you’re still in the north-south

Step 8

position on top.

Once at the north-south position, Bernardo posts his right foot and dips his head over to the other side of his opponent. This movement finishes the choke and produces the tap.

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KNEEBAR FROM OVER UNDER This is a kneebar that Bernardo has used successfully in seven of his last 15 matches. It’s a high-percentage submission for Bernardo.

Step 1 This finish starts off at Step 5 in the Over Under Pass from the beginning of this article. Bernardo has his opponent’s leg between his legs. Bernardo is sure to be hugging that left thigh with his right arm.

Step 2 Instead of stepping his left leg over to clear his opponent’s guard, he crosses his left leg over and onto the back of his right leg.

Step 3 Making sure that his hips are above his opponent’s knee and his left leg is below the knee, Bernardo drops down. In competition, he raises his hips up and drops down quickly with force, otherwise in training he lowers his level slowly to give his training partner time to react.

Step 4

This is a nasty kneebar and can come on quicker or slower depending on the size difference between you and your opponent. Be sure to practice this technique before attempting it in a tournament.

To finish the knee bar, Bernardo

This will let you know how well

straightens out his legs to put

it works for you depending

more upward pressure on his

on your opponent’s relative

opponent’s lower back while

height. When training this

dropping his hips down to place

position, don’t do the quick

more pressure on the thigh.

drop, instead lower your knee and hips slowly to give your training partner time to tap.

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OMOPLATA FROM CLOSED GUARD

Earlier we told you that one of Bernardo’s favorite finishes was the omoplata. This article wouldn’t be complete if Bernardo didn’t show us his very favorite variation of the omoplata.

Step 1 Bernardo starts off in his opponent’s closed guard and gets a pistol grip of his opponent’s right sleeve with his right hand, a cross grip if you will.

Step 2

Step 3

Using his legs, Bernardo curls his body to lift his opponent a little bit forward and scoops his left

As he’s scooping the leg and hipping out to his

arm under his opponent’s right leg, through his bent knee.

right, he slightly opens his guard.

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Step 4 Bernardo brings his right foot to his opponent’s far shoulder to push them away. His opponent’s natural reaction is to lean in a bit but with an angle.

Step 5 As his opponent leans in, he lifts his hips up off the mat, extends his left leg, and sweeps it to his right, over his opponent’s right shoulder.

Step 6

Step 7

As soon as he can, Bernardo gets his left foot under his right knee and

Before he can scoot away, Bernardo tucks the captured arm between his

closes the triangle over his opponent’s shoulder.

thigh and stomach and reaches over to grab his opponent’s belt. This is so that he can’t use the omoplata escape he showed us earlier.

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Grant isn’t still smilling is he?

Step 8 Using the grip on the belt, Bernardo quickly sits up and reaches over to control his opponent by his far side

If your opponent doesn’t

armpit.

give you the right angle to bring your leg over for the omoplata, you can quickly bring that foot on his shoulder across the back of the neck

Step 9 Finally, Bernardo

and shoot your hips up to get the triangle.

can finish by raising his hips, bringing his feet around and whispering into his opponent’s ear to finish the omoplata.

BERNARDO’S DVD

All of these techniques can be found on on Bernardo’s new 4-DVD set called High Percentage Submissions. In this set, he goes over 47 different techniques that you can use immediately and with confidence that you’ll get the sub! Go to www.highpercentagesubmissions.com

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Technique

THE GUARD: ADVANCED VOCABULARY WORDS: MARSHALL CARPER | ILLUSTRATIONS: DAVE PALACIOS

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073

L

LAST MONTH, WE INTRODUCED A SERIES ON THE GUARD. THE GUARD

With some of the basic guard terms already covered on our previous

IS ONE OF THE STAPLES OF BRAZILIAN JIU-JITSU AS A STYLE, AND THE

installment, we can move on to more advanced guard positions. You are

NATURE OF HOW WE DEFINE “GUARD” AS A POSITION MEANS THAT THERE

less likely to encounter these guards in every roll or in your fundamental

ARE DOZENS OF OFFSHOOTS AND VARIATIONS. For a new student, keeping

classes. These guards are instead to be specialized pieces of a highly

up with the terms, let alone the strategy or the application of these varying

evolved strategy. You might not choose to use all of them, but if you train

positions, can be confusing and frustrating. In truth, even long-time

long enough, you will find someone that uses them on you.

students who take their eyes off the competition scene for a few months will find themselves scratching their heads at the newest innovations.

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Deep Half Guard This approach to guard takes the traditional half guard and rotates you directly underneath your opponent. You are still controlling one of your opponent’s legs with both of your legs—hence the half guard label—but now you have more access to your opponent’s base. Through a series of leg hooks or gi grips, you can off-balance your opponent to either tilt them forward or backward. The challenge with this position can be achieving it in the first place and learning how to capture your opponent’s base without carrying his or her weight on your chest.

RECOMMENDED GRAPPLERS: Bernardo Faria, Caio Terra

X-Guard

The X-Guard might look similar to the deep half guard but there are a few key differences. Typically, your opponent is standing, and your feet are hooked on your opponent’s knee and hip instead of having your legs wrapped. Mechanically, the X-Guard has a lot in common with the butterfly guard because of the interplay of the hooks, and it is a powerful tool for setting up sweeps, single legs, back takes, and potential leg locks. At one time, the X-Guard was considered a complex position, but it has now become a common part of curriculums because of how well it integrates into a number of guard games. You will probably learn it as a follow up to a butterfly sweep attempt, but you can also find yourself using X-Guard out of De La Riva guard or half guard.

RECOMMENDED GRAPPLERS: Marcelo Garcia

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We’ve heard of Triple Leg X-Guard but have yet to see it.

Single Leg X-Guard

Devoting an entire section to a variation of

X-Guard might seem redundant, but the Single Leg X-Guard has blossomed into a powerful position in its own right. Where the traditional X-Guard requires you to be between both of your opponent’s legs with one leg on your shoulder and one leg controlled by your hooks, the Single Leg X-Guard takes the powerful sweeping mechanics of the X-Guard and applies them to what might look more like an ankle lock attack at first glance. In the hands of a skilled guard player, the Single Leg X-Guard can be the primary path for a sweep or potential leg lock entry, or it can be part of a web of X-Guard counters or recounters.

RECOMMENDED GRAPPLERS: Marcelo Garcia

Reverse De La Riva Guard

Like many of the guard systems that were once considered new fangled

oddities, Reverse De La Riva guard is quickly becoming a standard mustknow guard position. Prior to its development, if an opponent stood in your guard and succeeded in stuffi one of your legs between his—a common guard passing tactic—your options for control and for counters were limited. By establishing a De La Riva hook with your trapped leg, instead of the outside leg, you suddenly have access to many of the mechanics that make the traditional De La Riva guard powerful. You can fight for a sweep, set up a few sneaky positions, or potentially spin under to take the back.

RECOMMEND GRAPPLERS: Miyao brothers or any modern competitor that utilizes De La Riva guard.

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Lapel Guard From here on, things get weird. The

manipulation to an extreme. The

open-ended nature of the guard

untucked lapel becomes an analog

means that creative problem solvers

for an additional limb. You can set

can take some simple ideas and run

your foot against it like a spider

them down what might look like an

guard or you can loop it like a lasso

entirely impractical rabbit hole. The

hook or an omoplata. It’s a bit funky

expansive De La Riva guard system

to watch, but the mechanics can be

started this way, evolving from the

quite powerful.

kernel of how useful a single hook

RECOMMENDED GRAPPLERS: Keenan

in the outside of the knee can be.

Cornelius

The story is similar for lapel guard.

Jiu-jitsu instructors have long had a bag of secret lapel tricks that they pull out at seminars, but lapel guard takes the concept of lapel

Worm Guard

The Worm Guard is a stranger branch of the lapel guard tree. While there are a lot of guard systems that you are likely to get more mileage out of if you are new to jiu-jitsu, you will probably hear someone reference Worm Guard in the gym or in fight commentary. This guard hinges upon lapel manipulation and ends with you having your opponent’s lapel wrapped around your leg, tucked between his legs, and passed to your inside hand. It’s a Pollack painting in gi form, but there is a method to the madness. Keenan Cornelius made this guard famous, and other grapplers quickly added their own little spins to it. If you can secure the position and understand your options, your opponent will find it very difficul to defend.

RECOMMEND GRAPPLERS: Keenan Cornelius

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Technique that never relies on one’s strength…

Technique that never requires speed or athleticism…

That technique that never depends on “Beast Mode” to be e ective.

That is Trujitsu

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Donkey Guard

The Donkey Guard began as a bit of showmanship on the part of Jeff Glover. In a Metamoris match, Glover turned his back to his opponent and invited him to attack. When he got close, he immediately rolled into a leg lock. After naming the position, he started to use it with more frequency in competitive matches.

50/50 Guard

Few jiu-jitsu positions have inspired as much controversy as the 50/50 guard. The 50/50 is like a guard handshake: If you set it on your right side, your right leg is laced through your opponent’s right leg, and your options are virtually the same. You can attack the legs with ankle locks or heel hooks (which might open up the odd armbar opportunity), or you can stand to complete the sweep. Since your opponent has the same options, the battle becomes an extremely technical, often very slow, chess game of grips and subtle shift in positioning. A few grapplers have used the position to great success, but jiu-jitsu “purists” have accused 50/50 of being impractical/boring/unfair/dangerous/satanic.

Whether you plan to use it or not, you should probably learn it because someone will use it on you.

RECOMMENDED GRAPPLERS: Ryan Hall

While it’s unlikely that Donkey Guard will ever be a guard position you learn in your fundamentals classes, the mechanics at work are not as alien as the goofiness of Glover’s presentation make it look. Countering a back attack from standing with a rolling leg lock is not anything new, and inverted entries for a number of attacks are not new either. In this sense, Donkey Guard is more like a standing inverted guard. If you like inverted attacks and don’t mind a bit of a gamble, Donkey Guard might actually be useful.

RECOMMENDED GRAPPLERS: Jeff Glover

Williams Guard The Williams Guard takes its namesake from Shawn

Williams, the primary pioneer behind the position. This style of guard enhances the power and control of the overhook by bringing that same side leg into the game. Instead of simply overhooking one of your opponent’s arms, you overhook his arm as well as your own leg. This criminally underrated guard position has a few mechanics in common with the rubber guard (wanting to get a hand to the mat and using your leg to trap it there), but the Williams Guard requires much less flexibility and is just as versatile.

RECOMMENDED GRAPPLERS: Shawn Williams

And so the second installment of our guard vocabulary series comes to a close. Though we have covered a number of positions, we still have not covered them all. There are dozens of noteworthy positions and strategies and variations that have substantial merit. Just because we didn’t cover a position here, does not mean that we are passing judgment or rating one guard as being more effective than another. Instead, our goal was to give you a basic starting vocabulary to help you establish a general comfort with the guard. From here, you should continue your study and start to explore the positions that interest you and feel like they fit your style and body type. No matter what position you dig into, you are bound to uncover a wealth of knowledge that will take you years to process and absorb. So get to it.

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Technique

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081

Milton Bastos

FROM THE BACK

TO THE PODIUM

WORDS & PHOTOS: PATRICK FLORES

O

ORIGINALLY HAILING FROM SAO PAULO, BRAZIL, MILTON BASTOS RÉSUMÉ

guys we’ve met in the jiu-jitsu world. That says a lot since most people we

SHOWCASES AN IMPRESSIVE JIU-JITSU BACKGROUND ALONG WITH A

tend to run into are really nice jiu-jitsu people. Don’t let the nice guy smile

STRONG WRESTLING PEDIGREE. AS AN ACTIVE COMPETITOR AND FULL

and personality fool you in thinking he can’t beat you up on the mats.

TIME INSTRUCTOR, HE KEEPS FAIRLY BUSY WITH A LIFE REVOLVING AROUND JIU-JITSU. Now receding in Mountain View, CA, Milton performs

Milton shows us a sequence of techniques that would work well at any

the typical day-to-day duties you would expect out of an academy

level. Opponents often will try to turtle to avoid giving up any points, but

owner. Milton also travels to the local Google offices where he trains the

Milton showed us some awesome moves I’m sure to incorporate into my

employees in the art of grappling.

jiu-jitsu database.

As a founding member of the Ares Brazilian Jiu-jitsu Association, you can say that Milton stays very active. He’s also one of the nicest and happiest

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MILTON BASTOS Q&A How did you get into jiu-jitsu?

I trained Judo when I was younger, but my cousin wanted to train jiu-jitsu because we saw it in the UFC. They opened up an academy across the street from my home, but my cousin never went. I did and didn’t really stop.

Who did you get your black belt from?

Professor Franjinha of Paragon Jiu-Jitsu

How did you get the job at Google?

I was teaching the kids class over at Caio Terra’s and working at T-Mobile. I saw a post about teaching at lunchtime. I wasn’t doing anything around lunchtime so I applied and sent over my résumé and credentials. It could have been anywhere and this wasn’t planned, but it worked out.

How often are you teaching at Google?

Twice a week.

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What kinds of students are at Google?

It’s a mix of people. Some who have never trained jiu-jitsu, and even some black belts. My academy is so close to the Google office that a lot of the guys who want to train more come over here.

With all the different tech companies around here, you could do a mini tournament.

Haha, yes, that would be cool.

I know other companies (tech companies like Apple) have classes and think it would be fun. Some of them actually come here to train too.

You referee a lot, can you sympathize with referees making mistakes?

No. It makes me very upset.

Do you have to cut weight when you compete?

Not really. When I fight, it’s at light-feather or rooster.

What are you eating two weeks before?

Eat a lot of fruit and salads. I

If you could change one thing about sport jiu-jitsu, would you?

don’t starve myself or am ever

No, I wouldn’t change anything

at the point to where I feel sick.

because there will always

When competing do you do any special training?

Not really. I do everything on the mats. I do some conditioning training just because of my neck injury.

What happened to your neck?

be something that someone won’t like. It is what it is. I like to go there, learn the rules, and go with the flow.

If you could go back and tell yourself one thing as a white belt, what would it be?

Don’t stop jiu-jitsu. Even though

I was in someone’s guard and

I focused on wrestling, I should

they neck cranked me pretty

have done both. It was hard as a

hard. I submitted them real

student to justify both wrestling

quick after that, but it was

and jiu-jitsu. At the time, wrestling

enough to do some damage.

was paying me money, and jiu-

Do you have a go-to move?

Chokes. I like to choke the guy. It

jitsu was costing me money.

It was a difficult cho e.

footlocks or toeholds. Armbar and

Do you use wrestling or incorporate it into your jiu-jitsu?

those attacks (triangle, omoplata,

Haha, well, I usually pull guard and

etc...) if it’s there, but I really like to

I like to fight off my back. I’m pretty

attack the neck and choke the guy.

confident I can defend a takedown

doesn’t always work but I like to go for the neck. I don’t really like to use

from a wrestler, but I like the guard.

2/9/16 5:27 PM

Don’t let Eduardo Telles catch you reading this.

TAKING THE BACK FROM TURTLED OPPONENT

Often as a defensive strategy, an opponent will turtle leaving few options for attacks. The following technique is useful to take them out of the turtle position and obtain back control.

TIP: Don’t grab the lapel too deep or they may roll

Step 1

you over. Instead, stay tight

Move to your

and grab the lapel a little

opponent’s side,

lower. Your elbow should

and with the far

be closer to their

hand grab their

hip.

lapel. Block their knee with your knee.

Reverse

play video

Step 3 Begin to sit on your side, bringing your opponent’s foot towards you.

Step 4 Finish by placing

Step 2

your hooks in and scoring your points.

Move the inside leg (the one not blocking the knee) in between your opponent’s feet.

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OPENING UP THE TURTLE

Here’s a real tricky one that you can use on the unsuspecting opponent. It’s starting to become one of my personal favorite moves.

It’s another way to get to your opponent’s back when they turtle up.

play video

Step 1 Stay tight on your opponent and bring both of your feet inside of their legs. Hook both of their feet with yours.

Step 2 Squeeze your knees together and sprawl your feet out. Pick one side and roll to that side.

Tip: Step 3

Use the hook around your

Get your bottom

opponent’s foot to

hook, as it’s the

control the leg if

most important,

necessary.

and follow it up with your other hook.

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PLACING THE SECOND HOOK

Most people will find that placing one hook in is easy. It’s the second hook that most will fight to defend. In a sport jiu-jitsu situation, this could mean giving up four points, thus the severity of the situation.

On the other side of that equation, you just earned a back position, and that hook is critical to ensure your efforts thus far were not in vain. Here, Milton shows a slick transition to place in that second hook. Hopefully you got in that first hook (bottom hook first), and this technique works well when fighting for the top hook.

play video

Step 1

Step 2

Hook your opponent’s foot with your top foot.

Keep your knee in tight and bring that foot back to you.

Bringing in your knee will create additional pressure for

Reverse

your opponent’s knee, making the leg easier to bring back.

Do NOT grab around the ankle.

When held here, many people are strong enough to straighten out their leg.

Step 3 Grab around the toes. If your opponent tries to stretch their leg out to escape, it will create pressure on their own ankle.

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Step 4 Bring your foot/leg over to obtain the second hook and your four points.

LEG TRAP TO RNC

Similar to the previous move, however, this technique will allow you to trap the top leg all together and submit your opponent.

Step 1 Similar to the previous technique,

play video

hook your opponent’s foot and bring it back to you. Remember to keep tight pressure with your knee.

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You could probably call this “playing footsies.”

Step 2 Grab your opponent’s toes and extend your leg out

Step 3 Come around the top and trap your opponent’s leg.

Place your inner thigh around your opponent’s ankle and keep tight.

Step 4 You can stretch your opponent out, helping you get a rear naked choke or submission of your choosing.

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KIMURA FROM THE BACK

Now that you’ve taken your opponent’s back and scored your points, it’s time to finish them. Milton shows us an effective Kimura attack that works at every level of the game.

Step 1 Grab the blade of your opponent’s hand and bring it back to their chest to achieve control of that hand.

DO NOT bring the hand down.

Your opponent will have greater leverage there and will escape.

play video Step 2

Step 3

While keeping your opponent’s

Use your top leg to block

hand close to their chest, open

your opponent’s hand

your elbow up. For added

from escaping as you

effectiveness, attack your

bring their arm around the

opponent’s neck with your

back to finish a Kimura.

other hand. They will worry more about the neck, putting less attention on their arm.

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I wonder if this will be in Pete’s new DVD?

WRIST LOCK VARIATION

This variation works well if your opponent brings your hand around their head in an effort to get their back to the mat.

play video Step 1 Start again by grabbing the blade of the hand and breaking the grip.

Step 2 Now release the grip on the blade of your opponent’s hand and grab the side of your opposite wrist. Keep your thumbs pointing towards your face and squeeze for a wristlock.

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LAPEL CHOKE FROM THE BACK

This technique works well when an opponent tries to escape your mount and is able to trap a foot.

play video

Step 1 Drive forward to get head control. Apply

Reverse

a lot of forward pressure to make your opponent uncomfortable.

Step 2 Undo the gi lapel and feed it under the head for control.

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2/9/16 5:02 PM

The next Polaris - Zuckerberg Vs Brin?

Step 3 When you feel your opponent push back to relive forward pressure, push their arm across into an arm triangle position.

Step 4

Reverse

Drive forward and bring the free leg really close to your opponent’s head.

Step 5 Sit back and grab your opponent’s wrist as you fall back.

Step 6 Fall back and finish the Brabo choke by pulling their wrist to you and squeezing.

Google It!

Sport jiu-jitsu has many strategies that can earn a victory. You can either submit your opponent or win by points. Some people have very good defenses that can really neutralize even the most dominant offensive players in jiu-jitsu. In some situations, a strong defense could be the smart play. Say you’re up on points and there’s less than a minute to go in a match. It could be a good idea to turtle up or play a really defensive game. Some may oppose this strategy, but it’s a reality of the sport. However, if you’re down on points, it’s critical to make something happen. Milton showed some great ways to bypass common defenses you’re sure to run into at all levels of jiu-jitsu.

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Gear Lab

Hypnotik

BEARIMBOLO

BAMBOO GI

T

bjjwarehouse.com

THERE’S NOTHING LIKE WEARING A GI THAT FEELS GOOD. BEYOND JUST THE FIT, HOW DOES IT FEEL? Given my position with the magazine, I’ve probably rolled in many more gis than the average grappler. It’s great when a gi feels like it was cut just for you; it’s even better when it feels like you’re rolling in your pajamas, or whatever you macho guys sleep in. When I first picked up the Bearimbolo gi from Hypnotik, the first thing I thought was, “Damn, this is soft. bet it feels good wearing it.” That first instinct was correct. Here’s my review of the Bearimbolo gi from Hypnotik after getting to roll with it for a few weeks.

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097

Bamboo

The Jacket

The Bearimbolo gi is made from a blend of

The jacket is made from a 50/50 cotton/

cotton and bamboo. This is done by breaking

bamboo blend of single weave 620GSM

down the bamboo into a viscous solution that’s

material. Brown contrast stitching can be

then made into Rayon that can then be blended

found throughout the jacket and pants. All

with the cotton yarn to create the super soft

the important seams are triple stitched with

material used for the Bearimbolo gi. According

reinforcement material in the armpits and in the

to Hypnotik, the bamboo used for this gi is

skirt slits. The collar has a thick feel, and is on

grown in accordance to international standards

the flexible side, great as a weapon, however

and is 100% naturally grown without any

be aware if it’s used against you. The inside

chemical pesticides. Bamboo grows fast and is

cuffs on the sleeves feature “Bearimbolo”

very sustainable.

branded nylon tape. I’m a fan of minimalist

the left shoulde with an angry looking panda

design, but the Bearimbolo is not. A very large

stitched into the right side. There’s also another

“BEARIMBOLO” embroidered logo runs along

large logo sewn into the back skirt.

The Pants

I’m not sure why, but Hypnotik chose to offer the Bearimbolo with two pairs of pants. I’m not complaining, the pants are comfortable. They are made of the same material but in a twill blend. There are reinforcements in the gusset, along the waist, triple stitching in key areas, padding in the knees, and reinforcement tape along the leg cuffs. A corded drawstring keeps them on, along with six drawstring loops that are placed very close to each other in pairs. The gusset is made of the jacket weave and runs very long down the inseam, almost to the knee.

As for branding, there’s a Hypnotik logo on the bottom right pant leg along with a sewn on patch near the waist.

Gear Lab - Hypnotik Gi.indd 2

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Gear Lab Fit and Feel

e

Aside from the comfortable material, the cut of the A2 gi I tested fit me perfectly. With the initial fit, the sleeves were just a bit long and it felt like there was plenty of room. I’m 5’8, 200lbs, with a somewhat athletic/dad bod build. After washing the gi a few times, the softness st yed and it shrunk a bit so the sleeve length was perfect. The pants tied onto my waist nicely without any sag.

A 63” B 32.5” C 22.5” D 6.75” E 22” F 40” G 9.25”

AFTER 3 WASHES AT 40º C

BRAND NEW (A2)

Measurements

f

a A 62” B 31.5” C 22”

d

D 6.75” E 21” F 38.5” G 9.125”

b g c

Rolling In It In the past when I’ve tested gis that were super soft, had a problem with the sleeve stretching after getting sweaty. I’m glad to say that I didn’t notice that being the case with this gi, even after getting stuck in some mean spider guards. The gi is comfortable not only for the material but the construction. I wasn’t sure about the gusset being so long, but it seemed comfortable to me, moved nicely, and didn’t bunch up when seated with my legs together. The collar is softer than many

Highlight & Specs ❖❖ 620GSM single weave bamboo/ cotton blend ❖❖ Contrast stitching ❖❖ Offered in white

gis and very pliable. This could be a problem if you’re

❖❖ Five sizes, A0 – A4

not careful. Just be aware of it. I did notice the tape

❖❖ Comes with two pairs of pants

in the sleeves became a little scratchy after a few washes. It wasn’t really too much of a concern but worth mentioning. I also noticed that the material has a “slick” feel to it and makes it just a tiny bit more difficu to grab onto than just plain cotton. That’s a plus!

CONCLUSION

❖❖ The material breathes nicely

Verdict If you want comfort and durability, this is the gi for you!

PERFORMANCE VALUE QUALITY OVERALL

The Bearimbolo is a nice gi, super soft, and one f the most comfortable I’ve ever rolled in. It’s held up well after about a dozen days of training in it. It’s heavy duty but super soft and omfortable. Originally, this gi sold for $249, but is now offered at bjjwarehouse.com for $189.99. At that price, when you factor in the extra pair of pants, this is a great value. The only fault I could find with this gi is the branding- it’s not quite my taste, but that’s as subjective as it gets. You might love it. All in all, it’s hard not to recommend this gi to anyone wanting a durable trainer that should last him or her for years to come.

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Grapple Games.indd 1

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How-To

HOW TO BECOME A SOCIAL MEDIA BLACK BELT

M

WORDS: HEATHER RAFTERY

THERE IS NO DOUBT THAT SOCIAL MEDIA HAS BECOME A UBIQUITOUS PRESENCE IN TODAY’S WORLD. IT IS NO DIFFERENT IN THE JIUJITSU COMMUNITY, IN WHICH SOCIAL MEDIA IS USED TO DOCUMENT YOUR JOURNEY, ANNOUNCE ACCOMPLISHMENTS, AND GENERATE SUPPORT AND FANS. Of course, you already know this. Do you know, however, if you’re using your social media like a black belt?

Here are 10 tips to take your social media game from white belt to black belt (or at least brown belt). While the examples I use are with the jiu-jitsu practitioner in mind, these are tips that can easily translate into other lifestyles, professions and interests.

1.

Create an Identifiable Brand

Your personal brand makes a

it should also be an honest

statement about who you are and

reflection of yourself, and should

how you want to be known. Not

consider your individuality and the

just a nickname, it is a broader

way you interact with others. There

concept that incorporates your

are numerous resources on the

expertise, personality, passion or

web for creating a personal brand,

interests, or role or position within

but a good simple strategy is to

a particular community. While

brainstorm some ideas, create

many martial artists have focused

a list of words or phrases that

their brand around a nickname –

describe that idea, and determine

which creates exceptionally strong

how well those align with who

brand recognition – this doesn’t

you are. And it never hurts to get

favorite Instagrams to creep on,

work for everybody.

an outside opinion. As your brand

and an excellent example of an

is going to be used by others to

identifiable brand. A simple glance

Keep in mind that your personal

identify you, you want them to

brand should be unique, but

easily make that connection.

How-To - Social Media BB.indd 1

❖❖ This is probably one of my

at @pizzajitsu’s Instagram and it is obvious that he is all about two things: jiu-jitsu and pizza.

2/8/16 8:18 PM

101

2. Mix It Up Variety is the spice of your social life. Maintaining variety in your social

❖❖ I might be biased, but Cyborg really does

media posts does three important things. One, it keeps your “core group”

this brilliantly... from

of followers interested (the avid likers and sharers of your content). Two,

group shots in the

it increases engagement within your broader group of followers. For

academy, to videos

example, maybe some followers are not jiu-jitsu nerds, but they

of him lifting weights,

are interested in your cross-training regime or what you ate last

his morning acai bowl

night. And three, it creates engagement with new followers.

to paddleboarding in Miami and riding camels in Egypt, his

A good strategy for maintaining variety is to periodically skim

posts are varied and

back through your last 5-10 posts and assess whether the

always interesting.

content is starting to look alike. If it is, shake it up a bit with some inspirational quotes, reposts of cool techniques, or pictures of your cat. Also, consider content in terms of categories – such as mat time, food, workout, quotes, personal life, etc. – and try to avoid having multiple consecutive posts be in the same category. Your posts should be like puzzle pieces that together create the greater picture of who you are.

3. The Window into Your World We get it... you love jiu-jitsu/

4. Be an Authority There is a reason why experts and celebrities have thousands to millions of followers: they are authorities on life, or at least the kind of life many of their followers wish to achieve.

MMA/[insert activity here]. So it’s understandable that 90% of your

To do this, you have go

posts are going to be about your

beyond the “what”, and

passion. What that 90% should

show or explain the “why”

not be is a monotonous drone of

or “how”. For example,

the same pictures, text, or emojis.

instead of posting a picture of your acai smoothie

Think of your social media as

with “Nothing like an

the window into your passion,

acai smoothie to start

and allow your followers to see

the day! LOL,” tell your

all of the different elements that

audience how you made

define it. Get a shot of the mat

it. “Breakfast of jiu-jitsu

strewn with cast-off belts. Recall

champions... one package

a clever or funny phrase from

acai, 1 cup almond milk,

your professor or training partner.

1 banana (cut into pieces

Document a “eureka” moment

with a 200 year-old

regarding a specific technique.

samurai sword).” Instead

Get up close and personal with your new cauliflower ear. Capture spontaneous moments of laughter,

❖❖ This up-close and personal image of taped fingers is so common a

of reposting something, repost it and give your own

sight on the mat, it can easily be

personal insight or opinion.

overlooked as an interesting shot,

Instead of posting a video

Granted, it’s difficul to always

but to outsiders it gives a fascinating

of your flying omoplata, tell

have your phone at hand, but

peek into the jiu-jitsu world.

how many hours of drilling

you can give it to someone who

it gives you excellent authoritative

it took, or the super-secret

information regarding the image

isn’t training and have him or her

trick to making it work 60%

(homemade turmeric shots), but it’s

take some shots. Just expect the

of the time, every time.

exertion, or mat shenanigans.

possible selfie-bombing you might

❖❖ I love this caption not only because

an insightful glance into his particular jiu-jitsu journey, delivered in “real talk”.

find in your image library later.

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H o w - T o

-

B e c o m e

a

5. Be Responsive

s o c i a l

m e d i a

b l a c k

b e l t

7. Keep it Classy

It is obnoxious when someone speaks at you, instead of to you. The same principle applies to

Unless your brand is intentionally offensive (ahem, Uncle Laranja), it is generally a good idea to

social media. “Social,” by its very definition, requires

maintain a level of class in your posts.

an interaction. While a post made by person A, seen and liked by person B, does qualify, it’s very

In today’s hypersensitive world, it is impossible to keep from offending someone, but you can

“one-way”. A more effective strategy is to engage

consider how the majority might respond to your post. That’s not to say you should avoid

in two-way interactions, in which both sides are

posting an unpopular opinion, as long as it is honest and aligns with your brand identity. As

actively communicating with each other. This might

you accumulate a large following, you should also consider your position as a role model

sound like a no-brainer, but to make this translate

or authority within your network. What you say or post in the public sphere will be seen,

into greater engagement, you have to add some

potentially shared, and could have unintentional consequences. If you have sponsors, you

depth into your communication.

should consider your role as a representative and ambassador of their brand, and whether your post could jeopardize

For example, if someone comments on your

that relationship.

Instagram photo, instead of replying back with a

When announcing

“Thank you @jiujitsufan1234” or a thumbs up emoji,

an achievement, tag

take a second to check out their page and reply

those who played a

with something that speaks to them directly. This

part in your success.

creates a genuine connection, which then makes it more likely that @jiujitsufan1234 will like, comment

It is also classy - and

on, and share your future posts, and encourage

good social media

others to follow you. Of course, if @jiujitsufan1234

karma - to attribute

gets a little too chatty,

your picture, repost, or

you can still rely on

quote to the original

the thumbs up emoji

source. Give credit

to signal the end of

where credit is due...

the conversation.

and consider potential

❖❖ Renzo is a social media

copyright issues. For

animal. Of course it’s

example, you should

impossible to respond

not assume that

to everybody, especially

crediting a particular

when you’re such a high-profile figure, but his responsiveness

❖❖ The ultimate example of a

❖❖ Megan always keeps it classy. Here,

social media “keep it classy” fail.

she didn’t achieve her desired

photographer allows

Remember kids, think twice if you’re

result, but she honestly detailed

you to use that image,

about to say something that could

her loss (losing 0-13 isn’t something

be taken as offensive... even if you

many would reveal) and ended on a

think you’re “off-record”.

positive note “I’m happy I went.”

is simply impressive.

especially for your own

Seriously, how does he

commercial gain.

find the time?!

6.

It’s not “all about me”. It’s easy to fixate

comment made by someone else. Search

on your own profile – finding and creating

for or click on interesting hashtags to see

posts, monitoring your likes, responding

related posts. Repost something that

to your faithful and growing fan base –

appeals to you and bolsters your brand

but don’t forget to initiate interactions

identity. Check out who else liked or

yourself too. The power of social media

commented on an interesting post, and

is the ability to interact with anyone,

comment on their posts. Initiate an emoji

anywhere in the world, at any time. This

or meme war (“@jiujitsufan1234, I see

makes the potential to grow your social

your Captain Picard meme, and raise you

network limitless, but it requires effort.

a Keenan Cornelius GIF”).

Interact with Your Network

For example, instead of machine-gunliking all of the posts on your home feed, comment on them or respond to a

How-To - Social Media BB.indd 3

❖❖ Of course it’s easy when you have talented artists as fans, but Kit Dale does a great job of recognizing his follower-base.

2/8/16 8:45 PM

Turn the tables and creep out Heather @jiujitsugypsy

8. Proofread, Proofread, Proofread Does this even need to be explained? Just do it.

10. Timing is Everything Too infrequent? Too often? Too early? Too late? There is a lot of research dedicated to the “science of social media timing” – such as what hours of the day, or days of the week, are best to post what, on which social media.

For Facebook, Instagram, and Twitter, a good rule of thumb is to post at least three times per week, and no

❖❖ Don’t be lazy. (*Note: Not a jiu-jitsu related one, but this is far more

more than three times a day. Less than that and the

entertaining and makes a stronger point.)

strength of your engagement tends to weaken. More than that and it becomes more difficul to maintain variety

9. Hashtag g i n g D o n e R i g h t

and consistent interest in your posts. In regard to timing, consider when your audience will be most active on their

The trick to using

computers or mobile devices. For many, lunch hours

hashtags effectively to

and right after work are hot times to be active on social

build your social media

media during the week. On the weekends, activity is more

engagement is to think

dispersed throughout the day. Additionally, consider

of them as “signals”

whether your post demands “timeliness”. Is it something

that link your content

that should be posted the moment that it happens, or can

to larger discussions.

it wait for a more opportune and high activity time?

You want to create strong signals that

On that note, big life events are grounds for breaking the

directly relate to the

“too often” rule. For example, if you’re participating in a

specific content of your

major tournament, your followers will likely be interested

post, so that others ❖❖ Hashtagging done wrong...

in the social media universe can find and engage with your post.

A fe w c o n s i d e r at ion s:

in a blow-by-blow of the day, as long as it isn’t every

how these “on fleek”

second in the bullpen. Then again, that could also work,

❖❖ Because this has everything

eyebrows have anything to

in a single stop-action point-of-view video post. If you

to do with #jiujitsu… A tacky

do with armbars and RNC’s

advertising strategy.

is anyone’s guess.

exercise some creativity in your posts and maintain

❖❖ Create a unique and identifiable hashtag

variety, you can certainly get

❖❖ Do not spam. Using every conceivable

away with posting

for your brand. This allows others to

hashtag you can think of to link your

link content to you, your brand, or your

post to every conceivable topic or

message. Sometimes these can even

conversation, for the sole purpose of

a single day without

become trending or native hashtags.

obtaining more visibility and followers,

experiencing a drop-

is called “spam”. It also looks really tacky

off in engagement.

❖❖ Identify and use native hashtags. If

numerous times in

and displays a lack of social media savvy.

you’re joining a conversation, see what hashtags are being used. If you start a conversation on a similar topic, you can

❖❖ #Do #not #hashtag #every #word. See how silly that looks?

exception to the rule.

This is obviously an

then recycle that hashtag to capitalize on existing social media momentum.

❖❖ An example of an

❖❖ Have fun with your hashtags. Hashtags

old photo, but rather

don’t need to be boring. Aside from

than let it gather dust

creating strong signals, they can

in the recesses of his

your cat, unless said cat is sinking an

also be intentionally misused to add

Facebook, Kristian

RNC on your neighbor’s dog, do not use

some color and context to your posts

recycles it, and with

#jiujitsu. Choose hashtags that make

(#ingLikeABoss).

the caption “Every

❖❖ Use relevant hashtags. If you post about

sense for the content of your post.

day is leg day” gives it a timeless quality.

Finally, measuring the success of your social media strategy can be relatively simple, such as monitoring the numbers of likes and comments, and whether there are any new faces in the crowd. Or it can be more sophisticated, by using the in-built analytics dashboard or an external analytics tool to identify posts that capture more interest, analyzing why that is, and revising your strategy accordingly. Whatever your goal may be in regard to your social media presence – whether you hope to get the attention of important people, or you simply want to have more followers than your cousin Tony – using these tips will help you achieve greater, and more quality, engagement through your social media.

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Medic

TENDON AND MUSCLE

INJURIES CHRISTOPHER INGSTAD, PT, DPT, MTC, ATC, FAAOMPT

A

ARE YOU THINKING ABOUT COMPETING IN A JIU-JITSU TOURNAMENT THIS YEAR? ARE YOU OVER 30-YEARS OLD? Have you hurt a tendon or muscle before? Have you been inconsistent with your workouts or training up to this point? If you answered “yes” to any of the above questions, this article will be a good read for you. Tendon and muscle injuries are among the most common at Masters tournaments. This article will discuss tendon and muscle injuries, talk about how to reduce your risk of injury, and what to do if you should sustain a tendon or muscle injury.

Medic - Tendon Muscle Injury.indd 1

We Aren’t Getting Any Younger A normal part of the aging process is invariable

jiu-jitsu is lifestyle driven whereby one continues to

muscle, tendon and joint stiffness which starts to

train and move through a lifetime. It encompasses

occur in a majority of people after 30 years of age.

flexibility, strength, and agility, so the hope is that

This stiffness is not preventable, but the process

when injuries to these areas do occur, we can

can be slowed. How do you slow this process

minimize the length of time that we deal with them.

down? Movement is the key in this prevention.

Unfortunately, technology has driven us from a “standing-and-moving” workforce to a “sitting-infront-of-a-computer-for-a-majority-of-our-day” workforce. Then we get off of work to deal with the challenges of life and hopefully get some exercise.

A recent study found that regular exercise for one hour is not enough to offset sitting for 6+ hours a day. So maybe you decide to go train for an hour.

Are your tendons ready to accept this force after you did almost nothing stressful to your body for most of the day? One advantage here is that the nature of

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105

Tendinopathy Over the last 20 years, we have

pulling. However, this can happen to

learned more about these tendon

any tendon within the body.

injuries than what was previously known. Terminologies have changed

There are several different causes for

as well, which makes it sometimes

these tendinopathies, ranging from

difficul to follow. These terms

unaccustomed activity/overloading,

include tendinopathy, tendinitis, and

direct trauma/contusions, muscle

tendinosis, which unless you work in

weakness, muscle tightness, and

the medical profession, most people

other muscle imbalances. There

will use interchangeably. The most

are also intrinsic factors (things

common current nomenclature is

inside our body) that predispose us

tendinopathy, which is an umbrella

to tendinopathy, which are muscle

term for an injury to a tendon. A

tightness, muscle weakness, body

tendon is the flexible but inelastic

structure, and our overall training

cord of strong fibrous collagen tissue

regime. If you train too little, your

that attaches muscle to a bone.

tendons become weakened, easily stressed, and become injured.

Tendinopathy is one of the more

Remember the adage “Use it or

common musculoskeletal injuries

lose it.” If you train too much, you

that occurs to a tendon, particularly

repetitively stress the tendons

in jiu-jitsu. These commonly occur

excessively, leading to tissue

to the patella tendon (anterior knee),

breakdown and subsequent injury.

common extensor tendon (lateral elbow), common flexor tendon

There are additional extrinsic factors

(medial elbow), biceps tendon

(environmental or what you put in

(anterior arm), and the Achilles

your body) that may make you more

tendon (posterior ankle). In jiu-jitsu,

predisposed to these as well. These

the more common locations are in

include medications, current/past

the shoulder and elbow because of

health status, medical conditions,

the constant gripping, pushing, and

and social activities.

Normal

❖❖ When you see illustrations like this one the tendons are typically represented in white.

Rotator Cuff Problems Inflamed/ Torn Tendons

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a n d

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i n j u r i e s

Medicinal Impact on Tendons Medications are supposed to help us, but sometimes they can cause side effects or adverse reactions in certain individuals. Antibiotics that contain fluoroquinolones, which are used as an antimicrobial agent, are known to cause tendon damage commonly seen in the Achilles, the quadriceps, rotator cuff, and lateral elbow tendons. Approximately 40% of the cases were in Achilles tendon as rupture injuries. And the onset of this is very rapid, with a median duration of eight days.

If you have had a tendon injury previously, you are also more at risk than those who have not sustained one previously.

Statins are used to control cholesterol and

Normal

have also been found to cause tendon

Tendinitis

damage. This problem is not immediate and generally takes 10 months or longer for symptoms to occur, while about one third of these cases are tendon ruptures. Similarly to fluoroquinolones, they affect the Achilles,

Achillies

rotator cuff, and lateral elbow tendons. Â

Tendon

Corticosteroids, or cortisone, are used to treat injuries, due to their strong anti-inflammatory properties. These can be taken orally or injected directly into the tissue. They are known to negatively affect tensile strength and localized collagen synthesis, which creates a

Tendon Rupture

Tendinosis

weakened tendon that requires less stress-load Tiny

to cause injury. This has been shown in both

Tears

human and animals studies. Unfortunately, people tend to focus on these corticosteroids for the pain relieving aspect, with little thought to the potential negative impact, especially with multiple injections. It has been suggested that if one sustains a tendon injury that is considered chronic or degenerative, that a cortisone injection can cause a tendon rupture because the tendon is already in a weakened state.

Anabolic steroids have been

Social activities like drinking,

do not get the nourishment needed

used for many years to enhance

smoking, and the use of

to stay healthy. And when we get

muscular strength and mass.

recreational drugs can also impact

hurt, our ability to heal is much

Regrettably, their use can

our tendons and muscles. Alcohol

slower if we smoke. Recreational

also have a similar effect as

is a diuretic, thus depleting our

drugs can impact our ability to heal

corticosteroids. The impact is often

tissues of valuable water for

as well, and the cause will depend

repeated tendon injuries, and

rolling sessions. Smoking causes

on which drugs are used.

eventually tendon ruptures while

vasoconstriction of our blood

performing under the these drug

vessels, which means our tissues

loads. This also tends to increase with age if anabolic steroids

Diabetes

High Cholesterol

Rheumatoid arthritis

were used at a younger age.

Infections

Inflammatory bowel disease

Psoriasis

Gout

Thyroid disease

Connective tissue disorders

Obesity

Tumors

Menopause

Your overall health can also impact your tendons. Certain medical conditions may predispose you to tendon and muscle injuries.

Here is a chart of some of these medical conditions.

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What can I do to treat this?

If you should sustain a muscle or tendon

beyond a few days without improvement,

injury, immediately stop the activity, ice

as this may indicate a more severe injury.

and compress the area. A bag of crushed

A physician may prescribe non-steroidal

ice or frozen vegetables works great

anti-inflammatory medications and

and should never be applied for longer

recommend rest or exercises. A physical

than 20 minutes at a time (longer will

therapist will carry out a thorough

can create adverse effects). If you use a

examination to determine the severity

commercial gel pack, be sure to have a

of the injury and begin intervening

barrier between your skin and the pack

immediately to get you back to the

to prevent a freeze burn or frostbite. It is

mats. These interventions may include

recommended to refrain from training jiu-

stretching, specific exercises, joint or

jitsu and any other activity that causes

tissue techniques, and a home exercise

pain to reduce the tendon loading until

program. They will explain the cause

the injury is healed. This can, in some

of your problem and the best way to

cases, take up to 8-12 weeks. You may

address this for your specific needs. This

also consider seeing your healthcare

is then followed with a gradual return to

professional should the injury persist

training on the mats.

What can I do to reduce my risk?

As with most things in life,

your jiu-jitsu game. A regular

walk every 30 minutes. You

you need to careful about

strength training program

may even consider using a

what you do. If you have been

that includes body weight

standing workstation, which

working a lot, are fatigued,

exercises, weight training,

has been shown to increase

malnourished, stressed,

dynamic movements, and

productivity and prevent

and do not get adequate

endurance activities are

decreases in metabolism.

sleep, then you are more

equally important for your

susceptible to injuries and

health and to your tendons

Ultimately, you also have to

sickness. Make sure that you

and muscles. These exercises

know your body and realize

take the time to properly

will increase the tensile

your limitations. If you are

warm up before you train

load to the tendons. If you

hurt and you train hurt, you

jiu-jitsu (don’t run in late to a

have a desk job or sit for

are exponentially at risk

class and jump right in). Along

a large part of your day,

of further injury. If you are

with proper warm up, be sure

consider getting up every 30

always hurt, then training is

to incorporate a regimented

minutes and move yourself

difficult if not impossible. So

flexibility program. Flexibility

to prevent stiffness in your

get healthy, get strong, and

is good for your tendons and

tendons and muscles. Some

get to training.

muscles, as well as good for

suggest a quick two minute

CONCLUSION When it comes to jiu-jitsu, being flexible,

strong, healthy, and agile are necessary to reduce your risk of injury without missing training days. Incorporate strength training to load your tendons, which increases their tensile load. Do this early and do this often.

Starting one month before a big tournament is not going to cut it. The better a tendon can resist this load, the less likely it is to be hurt under these loads. When exercising, always stay in control. Controlled movements allow the muscles and tendons to work while shortening and elongating (concentric and eccentric), which are different ways to load the tendons. Flexibility improves the capacity for the tendon to elongate, which is another type of loading to the tendon that improves tensile resistance. Lastly, it is important to train regularly, but don’t overtrain. This keeps your tissues consistently loaded and does not allow them to be overloaded. Overloading leads to injury and is ultimately preventable.

Again… So get healthy, get strong, and get to training. See you on the mats!!!

Medic - Tendon Muscle Injury.indd 4

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Gains

SPRINTING FOR JIU-JITSU

o

WORDS: WILL SAFFORD

OFTEN OVERLOOKED FOR MORE STYLISH EXERCISES LIKE BATTLE ROPES

system, and can actually improve your endurance. In fact, sprinting is one

AND KETTLEBELL SWINGS, SPRINTING HAS A LIST OF USEFUL BENEFITS

activity that all humans can benefit from, regardless of goal, and best yet,

THAT CAN HELP ANY JIU-JITSU PLAYER. WHETHER YOU’RE A HOBBYIST OR

no equipment or gym membership is required. Just find some open space,

ACTIVE COMPETITOR, SPRINTING WILL IMPROVE YOUR CONDITIONING,

lace up your running shoes, and get ready to reap the rewards of some

BODY COMPOSITION, AND MENTAL TOUGHNESS. It has been shown to

hard sprint work.

improve the efficien

Gains - Sprints.indd 1

of the heart and lungs, benefit the circulatory

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111

Understanding the Energy System Jiu-jitsu is a demanding sport that requires all of the body’s energy producing mechanisms. The body makes energy

by breaking down ATP (Adenosine Triphosphate) through three systems: the Phosphagen System, Glycolytic System, and Oxidative System. The first two might be the most important for grapplers, and involves supplying the energy for short-term explosive movements lasting one to ten seconds via the Phosphagen System, and slightly longer bursts lasting ten seconds to two minutes through the Glycolytic System. We’ll spare you the boring science talk, but realize these systems are extremely important for performing jiu-jitsu type movements and can be trained and conditioned through short and moderate duration sprints.

Lateral Shuffle

Improve Your Conditioning One of the best reasons to add

sprinting to your exercise routine is to improve your conditioning. Even the best-trained elite black belts need to develop and progress their conditioning, and sprinting has been shown to improve lung function and maximum oxygen uptake. This means sprinting will improve your lungs ability to take in oxygen and expel carbon dioxide, as well as how much oxygen you can take in. When you’re having

sprinting, in combination with the aforementioned factors, will increase your overall endurance by improving the ability of the body to remove waste products. It may seem counterintuitive, however, short and moderate sprints will expand how long your body can endure physical demands.

Improve your Body Composition

Athletes can also use sprint work

a hard roll, your muscles, brain, and

to increase muscle, lose fat,

body are in immediate need of oxygen,

and cut weight for an upcoming

and the ability to take in more will

competition. Sprinting has been

delay the time for you to fatigue.

shown to burn more fat than steadystate running and at a faster rate. So

Gains - Sprints.indd 2

Sprint work also improves the

if you need to cut weight fast, adding

efficien

sprints to your routine will serve

and rate at which your

body can recover those previously

you better than long, slower-paced

mentioned energy systems. Through

runs. Additionally, sprinting has been

various sprint protocols, you can

shown to burn fat without burning

train specific energy systems like the

muscle. In fact, sprints will increase leg

Phosphagen and Glycolytic Systems,

muscle while targeting your fast twitch

along with your heart’s ability to

fibers, which will make you quicker and

recover. Being able to recover quickly

more powerful. Sprints also improve

means you’ll have the energy needed

your mental toughness and are more

late in a match to impose your game

time effici

and hopefully win the fight. In turn,

conditioning.

t than other forms of

2/8/16 8:08 PM

1 1 2

G a i n s

-

s p r i n t i n g

f o r

j i u - j i t s u

Sprint Variations

Sprinting can do a lot to improve your conditioning and body composition; however, it can also put stress on your joints and aggravate nagging injuries if you’re not careful. For many of us, it may be easiest to hit the pavement, but this is the hardest on your joints and can cause issues over

❖❖ On the start,

time. If you have access to a beach, sprinting in the sand is more forgiving

keep your head

on your joints, requires less in terms of recovery the next day, and actually

down and drive

burns more calories. Running on grass or turf will also have less impact

the ground

on the joints, as will running up hills, which is also more challenging and

aggressively

will deliver greater benefits in less time. If running is not your thing, similar

away from you .

benefits to running sprints can be had from cycling, swimming, rowing, and sled pushes, which are all also easier on the joints.

❖❖ Optimal arm position with elbows driving forward and backward, kept at 90 degree angles.

Tips On Technique ❖❖ Keep your arms bent at 90 degrees at all times. ❖❖ Drive your elbows hard backward and forward to maximize speed ❖❖ Six to ten sprints of 35 yards with 10 second of rest between is optimal for power and fat loss.

and stride length. ❖❖ Keep your chin up, not too high, and not tucked, which will affect your breathing. ❖❖ Keep relaxed shoulders and do not allow them to shrug upward. ❖❖ Keep your hands open, wrists straight, and drive your arms straight ahead, never across your body, which will slow you down.

❖❖ Maintain tall, upright posture, and attempt to strike the ground with your foot

Gains - Sprints.indd 3

❖❖ Your foot should land underneath your body when upright, and not in front of you. ❖❖ Keep your core tight

directly below

throughout the length of

your body when

the sprint and maintain

upright.

good, tall posture.

2/8/16 8:09 PM

Butt-Kicks, Butt Kickers, whatever you call them someone’s butt is getting kicked.

butt-kicks

Do your sprint work on its own day separate from weightlifting. Be sure to start with a total body dynamic warm-up and a few light sprints before sprinting all out.

Do each of the following for forty yards, or twenty yards there-and-back.

high-knees

❖❖ Butt Kicks

❖❖ Side Shuffl

❖❖ High Knees

❖❖ High Skips

Warm-Up Sprints: 50 yards at 50% 40 yards at 75% 30 yards at 85% Workout 1 Short sprints - for power, fat loss and conditioning Sprint 35 yards 6 to 10 times at 100% Rest 10 seconds between sprints

Workout 2 Moderate sprints – for fat loss, conditioning, and mental toughness Sprint 100 yards at 75% - rest 90 seconds Sprint 75 yards at 85% - rest 60 seconds Sprint 50 yards at 95% - rest 45 seconds

high-skips

Sprint 25 yards at 100% - rest 30 seconds Sprint 25 yards at 100% - rest 30 seconds Spring 25 yards at 100% - rest 30 seconds

Workout 3 Hill Sprints – for fat loss, power, conditioning, and mental toughness Sprint up a hill for 30 seconds, walk down halfway and jog the rest of the way down, then repeat 5 – 10 times.

Workout 3.5 or 4 You can add this to Workout 3 or do this as a separate workout.

Sprint up a hill for 15 seconds, walk down and repeat 5 – 10 times.

Gains - Sprints.indd 4

2/8/16 8:09 PM

success

Powered By:

BRIAN EDWARDS From Good To Great

B

BRIAN EDWARDS WAS A BIG GUY (HE WEIGHED 240LBS) WHEN HE STARTED TRAINING JIU-JITSU EIGHT YEARS AGO. THAT MIGHT SEEM LIKE A LOT, BUT AT SIX FEET FOUR INCHES TALL, WE’D SAY THAT’S PROBABLY ABOUT RIGHT. He found jiu-jitsu not out of a desire to make some life altering change, but looking for the best form of self-defense he could. Little did he know then that jiu-jitsu would change his life for the better in many, many ways. He recently received his black belt. He’s a Pan Am Brown Belt Gold Medalist, a 2x Brown Belt World No Gi Gold Medalist, a 19x NAGA Gold Medalist, a 14x SC State Gold Medalist, a 4x US Grappling Gold Medalist, a 6x Monster Cup Gold Medalist and a Fight Lab Grappling titleholder. To date he’s competed in over 200 competitive grappling matches since 2008.

Success - Brian Edwards.indd 1

Age: 42 | Height: 6’ 4” | Starting Weight: 240lbs | Current Weight: 195lbs Hometown: Florence, SC | Home School: SwampFox Jiu-Jitsu | Instructor: Tim Jones

How did you discover jiu-jitsu?

What’s been the biggest challenge so far?

I discovered jiu-jitsu by researching the most

My biggest challenge so far has been time. I am the

effective forms of self-defense. I started out taking

father of five beautiful little girls. Fortunately, my

private lessons and training in a garage out of town

oldest three girls train BJJ. But time is a commodity.

until our local school opened in 2008.

I have had to find ways to workout and train at odd

What motivates you to train?

Several factors motivate me to train - jiu-jitsu makes

times and even bought mats for our bonus room in our house.

I am 42 and in the best shape of my life. Jiu-jitsu and

What’s been the best benefit from the changes you’ve made?

competing motivates me to eat right and workout

The biggest benefit from the jiu-jitsu lifestyle is just

on a daily basis. My best friends are now my jiu-jitsu

a better, more fulfilling, and all around happier life.

partners. We share the same bond and love for jiu-

A better well-being. I am happier in my own skin

jitsu. I am not sure I could quit even if I wanted to!

than I have ever been. More content than ever. It’s

me a better father, husband, and all around person.

What else do you do for physical fitness?

I lift weights and do metabolic conditioning five times a week. Mostly concentrating on movements and lifts that complement jiu-jitsu.

How have you changed your diet?

paradoxical, but somehow getting beat up regularly and tapping is good for a man’s soul.

What advice would you give to someone else looking to make the same sort of change?

The best piece of advice that I can give is to set goals and stick with a plan. Change and progress

Jiu-jitsu has caused me to greatly change my diet.

take time. Do not listen to the naysayers and

I have given up processed foods and try and stick

surround yourself with people that lift you higher.

with lean meats and vegetables with occasional fruit.

There will always be bumps in the road, but let

I try and focus on foods that help with performance

nothing derail you. It’s worth it. Anything worth

and recovery.

having is hard work. And read JJM!

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