4 Steps To Get Rid Of Sugar Cravings For Good

The nutritional plague of modern times is sugar. It spread to that extent, that even products we do not consider as sweet contain large amounts. Sugar cravings are not an uncommon thing nowadays. Trying to resist them usually results in just more sugar consumption once you inevitably give in. BJJ people that eat healthily, so sugar cravings can sometimes be so strong, that they completely take over.

One of the worst things people on a diet (like for a BJJ weight cut) face is battling sugar cravings. No matter how disciplined and consistent you might be in your food choices, sugar cravings can seriously derail your diet. Not only that, but they’ll also turn you into a sugar hound, destroying everything sweet in your path. So, is there any way to deal with this situation without giving in to temptations?

How to Get Rid of Sugar Cravings?

Just like with everything in BJJ, you need to understand the reason behind it all before you look for the solution. That said, the primary reason lies in sugar is highly addictive properties. In fact, sugar is as addictive as narcotics, if not more in certain circumstances. This is mostly due to the massive release of serotonin and other feel-good hormones that ingesting sugar causes. However, once sugar leaves your bloodstream, so does the feel-good effect. What follows is a lack of energy and the desire to consume even more sugar. It is a vicious circle that is extremely hard to break.

Today, we’re going to take a look at the best strategies to help you overcome sugar cravings for good. The following 4 strategies focus on helping you achieve a lifestyle that is not under the influence of sugar cravings. It is not a quick fix to stop sugar cravings, but a way of dealing with them for good. Implement these strategies in your life and make them habits. It is a proven way of breaking the hold sugar has on you.

1. Eat More Carbs

The first piece of advice might seem completely counter-intuitive but it is a legitimate one nonetheless. Cutting sugar from your diet is only going to make you crave it more. In fact, if you’re feeling low on energy and not satiated, the reason for this is probably a lack of carbs. Now, carbs do not mean sugar and vice versa. Yes, sugar is a carbohydrate but it is only one type of carbohydrate. Just about every diet out there advises you to cut carbs as much as possible in a quest to lose fat and become sugar-free. Well, it doesn’t work that way.

Carbohydrates actually have a huge role to play in our bodies. They’re essential to our systems, and especially to our brains. There’s a reason why carbs are a macronutrient – we need them and living without them is hard. Cutting carbs is going to make your body crave them more. The result is going to be a desire for the densest source of carbs out there – processed sugar. Not at all what you were trying to achieve.

As far as daily intake goes, all it takes is a reasonable amount to keep your blood sugar stable. There’s no dose to fit all as blood sugar levels and insulin response is different in everyone. So find your sweet spot and stay within it. You’ll have better energy and your cravings are going to decrease. Some top choice carbs for grapplers include (but are not limited to) potatoes (all varieties), rice, quinoa, oats, veggies, and fruit.

2. Get Enough Protein

Protein is the most satiating macronutrient. This is exactly the property you need when you’re battling sugar cravings. Protein is really efficient at suppressing hunger and prolonging the feeling of satiety. High protein diets have the added benefit of increased thermogenesis which translates to better metabolism.

All of these properties plus the muscle-building effect make protein the number one macronutrient for athletes. Grapplers are no exception to this. Simply put, the higher your protein intake, the more muscle mass you’ll have, the better your metabolism si going to be. An efficient metabolism burns more calories so higher protein is going to keep you lean and prevent the feeling of hunger. With that, it’ll directly prevent sugar cravings from even appearing. As a general reference about 40% of your meals should be made up of protein.

3. Tracking Calories

Low caloric intake is another aspect of poor diet advice. Unfortunately, along with cutting carbs completely, it’s the most prevalent one out there. People think that by eating less in general they’ll lose weight. While this is true to a certain extent the body is going to try and achieve balance. That means going for calorically dense foods once again. Which means we’re back to sugar!

The trouble with calorie restriction is that it can develop a very serious condition known as hyperphagia. This is when your hunger control hormones do not shut your appetite off. It makes you feel hungry constantly and sugar cravings lead the way.

The solution is simple. If you do not want to lose control, do not starve yourself. Instead, do a little math and find the best caloric intake for your age and daily activity. In the long term, you’ll lose weight and develop a healthy appetite for the right kinds of food. The rule of thumb here is to calculate the exact number of daily calories by multiplying your current weight (lbs) by a factor of 12-15. These last numbers are in accordance to the amount of daily physical activity you engage in

4. BJJ Vs. Sugar Cravings

The final part of the puzzle is training. This is another one of the aspects most diets get wrong. Namely, losing fats does require you to be active. However, no carbs, severely restricted calories, and double daily Crossfit sessions is a sure way to mess up your metabolism for good. Not to mention that you won’t be able to lose an ounce of fat.

If losing body fat is your main goal then consider how intensely you are training. Training BJJ can be as intense as anything, particularly when rolling. During training, our bodies release compounds known as endorphins along with hormones that aid in suppressing hunger. However, you need to match your intensity in your diet plan. Make sure you eat enough to support the level of exertion during training. If you roll like it’s the final of the Worlds every round You’ll need to adjust your caloric intake adequately. If you do, you are going to both lose fat, reduce feelings of hunger and banish sugar cravings for good.

Since training is also known for stimulating appetite, make sure you’re reaching for the correct fuel after BJJ. Do not even think about going for sugary sports drinks or bars. Instead, go from whole foods and make yourself a good meal. Once this becomes a habit you’ll actually become repulsed by sugar, let alone crave it!

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What Should A Pre-Training BJJ Meal Look Like?

BJJ World

Brazilian Jiu-JItsu is a complete lifestyle, as I have outlined many times before. Those that “get bitten by the bug” surrender completely to the complete Jiu-Jitsu experience. From a few Gis to the mandatory grappling competition t-shirts, and all the way to eating like a Brazilian. IN truth, after you get over the “I want to be Brazilian” phase you’ll focus on nutrition the way it should be. When you do, every meal is going to become important as you fuel your body for performance. Out of these, the pre-training BJJ meal is probably going to impact you the most. This is how the perfect BJJ meal should look like.

The BJJ lifestyle is a great one, to be honest. I’ve been training for quite some time now and utterly enjoy the lifestyle. I like to think that I’m past the “Porra” and ‘Isooo” phase (although not entirely past the “Shaka” phase). What I\m certain of is that there’s no need to make every meal like the stuff people in Rio eat on a daily basis. Especially since I live in Europe. However, a good BJJ meal is still a prerogative for me, especially before getting on the mats. That said, not everyone might find this advice helpful. It’s ok, feel free to change up and at according to your taste. I’m just going to lay it out for you.

Eating Healthy is a Huge Part of Grappling

It’s not just about the performance aspect. It also is a huge part of maintaining your weight. Cutting weight is a whole different can of worms that we’re not going to touch on this occasion. However, eating in accordance with performance-oriented nutrition is non-negotiable for that really serious about grappling. Still, apart from performance qualities meals need to be tasty, easy to prepare, and perhaps contain just a splash of Brazilian in them. So, let’s deconstruct what a BJJ meal should be like.

If you want to expand your knowledge on pre-workout meals, as well as grappling nutrition in general, all you need is a few clicks away. Geroge Lockhart is as good as it gets in terms of nutrition and he has a top resource for you. Check out a detailed review of his “Nutrition And Weight Management System” You get a DVD set along with an E-book to guide you through!

Building A BJJ Meal

So what’s up with all the nutrition talk? From the Dolce Diet all the way to people sharing advice out of their mum’s basement, the Internet is full of nutritional infromJustn. Just like with everything else, you need a filter in order to know what works and what’s not worth your time. In order to be able to apply an effective filter though, you need to understand the building blocks of a nutritious BJJ meal.

First and foremost, you need to understand macronutrients. In short, you need to consume protein, carbohydrates, and fats every day. While it is in our nature to be omnivorous, there’s no need to eat meat or animal products to be healthy. You still need to look for the balance of macronutrients though so pay attention! Daily caloric needs calculations are for bodybuilders so we’ll leave them be for now. For grapplers, it’s enough to find the sweet spot where you know you can maintain your weight. Do it approximately, but be ready for a few attempts before you really dial it in. From there it’s easy – add food to add weight and vice versa.

Next up are micronutrients. You need a whole plethora of minerals and vitamins in order to have your body purring at a high level. Which vitamins and minerals exactly are beyond the point. Get 3-5 pieces of fruit in you and ample dark-colored veggies and you’ll be ok. Nuts help as well, and also double as a great fat source!

Finally, you need to be aware of blood sugar levels and physical activity. Instead of going deep into scientific mumbo-jumbo, I’ll leave it at this – the timing of meals. Knowing when to eat your pre-workout BJJ meal is going to make a world of difference.

The Pre-Training BJJ Meal Checklist

First of all, let’s get the nutrient timing right. 2 hours before training is the best possible time for a BJJ meal. Given that the meal is a complete one, this is plenty of time to make nutrients available exactly when you need them – on the mats.

The essential components of a pre-training BJJ meal should be as follows. First, you’ll need some easily digestible protein. For meat-eaters, this translates to chicken or fish. For all you vegetarians/vegan grapplers out there, eggs/soy is the way to go before rolling. Next up are carbs. Carbohydrates are essential as workout fuel which makes selection slightly tricky. You need them to be easily digestible, with a good glycaemic index, and as slow-releasing as possible. How do you achieve this? take pineapple or a banana for example. You have plenty of carbs, lots of fiber (delaying resorption) and no digestive difficulties to process. It is easy when you know what you’re looking for.

So, some protein along with veggies that are easy on your belly, and a piece of fruit as the carb source sound perfect. Supplement-wise, you can also use the protein powder and combine it with fruits. On the subject of supplements, treat yourself to a cup of coffee before working out too. It’ll provide a much-welcomed boost.

An important thing to remember is not to overdo it. If you’re having lunch or a similar big meal, make sure you dial it slightly down. While you need fuel to train, you do not need excess food in your gut. It both affects performance and gut health which is crucial. So keep the meal up to two-thirds of a normal meal if it’s a big one and down to half for a specialized pre-workout one.

Oh and no processed foods allowed! Oss!

https://bjj-world.com/george-lockhart-nutrition-dvd-book/

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BJJ Injury Prevention Manual – How To Break The Cycle

BJJ World

If you’ve been training BJJ for longer than a year and you wake up one day and nothing hurts, then you’re most likely dead. As far as sentiments go that describe how BJJ feels, this one nails it on the spot. Of course, injuries are an unavoidable part of every sport, especially competitive ones. Also, martial arts that include sparring then to be high er on the list than most other sports. And BJJ ranks quite high on the injury-laden martial arts list in itself. It is to be expected, honestly, from an art that manipulates joints from a weird position in order to cause pain and discomfort. Grappling injuries might be unavoidable altogether, but you certainly can look to minimize their occurrence. As such, BJJ injury prevention should be in your focus, rather than recovery.

BJJ injury prevention is all about being smart when you go to train. the Jiu-Jitsu injury list is one filled with the most unusual trauma the human body can ever get. of course, there are your regular major joint twists, muscle pulls and the odd bone break or two. But on top of that, you get pain in muscle s you never knew existed, you get potentially chronic conditions in form of arthritis and you can also get an injury that’ll amaze orthopedic specialists for years to come. So why keep training? Well, it’s fun of course. And this is a big part of the problem as well.

The fact that grappling is som much fun means people tend to train through injury or come back before they heal up. This just continues the cycle, causing new injuries due to compensation. Finally, one day you’ll find yourself with a serious condition like a hernia, and you’ll have to take a big step back. If only you had a way to prevent all that. Well, there are several, to be honest, and when it comes to BJJ injury prevention we need to make the most out of all of them.

The BJJ Injury Cycle

So, after a while in BJJ, you already have the usual aches and pains. YOur rib is “itchy” form that knee on belly drill last night. You twisted your big toe in a hole in the mats last week but it’s no big deal. You held on to an armbar for just a second longer, thinking you were close to escaping.

Of course, it does, it is a fact of life for grapplers. For people who learn from their own mistakes in order to progress through BJJ, we’re notoriously stubborn to apply the same mindset to BJJ injury prevention. Let’s look at the examples above to see where we go wrong.

The bruised rib from knee on belly drills. You KNOW that it’s tender and that it hurts when you breathe. However, you’re not about to miss practice because of a small thing like that. So, you’re going to end up rolling all out, with everyone and look to avoid new pressure on the same spot. Which, funny enough, is exactly what you’re’ going to get.

That toe you twisted a while ago is also giving you trouble you have problems placing weight from certain angles without feeling pain. But it’s just a toe, right, what’s the worst thing that can happen? Well, for starters it can swell up again. it can also cause really bad damage to other fingers or your ankle, due to overcompensation. Or, you could land horribly while trying to protect it and injure another body part.

You see where I’m going with this. When you know you’re injured, or simply when something is off, you need to focus on prevention. Do not let the injury cycle to set in, or you’ll never be able to break it.

BJJ Injury Prevention 101

The first point on the BJJ injury prevention checklist is going to make most of you cringe. It’s the dreaded advice to rest. However, it is not a suggestion to stay out of the gym. That would mean you already have an injury to nurse, and we’re looking at prevention. By rest, we mean giving your body the adequate amount essential to rebuilding itself. Every training sessions cause stress to the body, and it needs time to deal with it. If you undersleep or are overstressed, keeping a high tempo during grappling is the opposite of smart. KNow when to take it easy and when to push. It is the best way to keep your body humming and injuries at bay. Also, look to just drill or do position sparring instead of full-blown rolling, whenever you feel off.

The next item on the checklist is in regard to training choices. If you’re just coming back off a knock, do not go straight for the biggest guy in the gym. It doesn’t matter if it’s just a white or blue belt. Actually, that makes them even more of a risk due to unpredictability. In that sense, also look to avoid positions that you know can cause discomfort. If you have trapezius or neck troubles, playing an inverted guard is surely going to land you an injury. And a lengthy one at that.

One of the best things to do both in the academy and at home is improved mobility. Nothing keeps injuries away like a well oiled musculoskeletal system. Do not say that you have no time for mobility. Doing the warm-ups diligently at the beginning of class is plenty and doesn’t require more time. Nor do 5-10 minutes of focused mobility or flexibility work at the end of class.

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Jiu-Jitsu Tournaments – Do You Really Need Them?

BJJ World

Do all grapplers need to compete in order to advance through their martial art of choice? While the direct answer is no, there’s always a “but” not far behind it. Most people see martial arts as sports that revolve completely around competitions. With a few exceptions, all martial arts do place a large emphasis on competing. Brazilian Jiu-Jitsu is no different. You could argue that the whole art is all about competition, as there’s rolling involved in every training session. Rolling, however, is definitely not the same as the competition. Jiu-Jitsu tournaments are as different from BJJ classes as they can get. There are a bunch of rules, hundreds of people, ever-changing brackets, and all the adrenaline that comes with a martial arts competition. The truth is that while you do not need this experience to reach a black belt, you certainly should have it. Actually, you should have it more than once. Or, better said, as often as possible.

If you’ve never been to a BJJ tournament you’ve definitely missed a lot. Lucky for you, this can be easily remedied. Simply ask around about the next one and how to sign up. Believe me, when I tell you, it’s going to be a life-changing experience. If not your life, it’ll most definitely change your Jiu-Jitsu. Going to Jiu-Jitsu tournaments provides you with insight into your true level of BJJ like nothing else. there’s no lying or hiding on the competition mats. it is you, your opponent, and the referee. It is a feeling like no other and one that many people are left craving afterward.

The one main reason why some people might be reluctant to give Jiu=jitsu tournaments a try is the fear of the unknown. going to compete in grappling means letting go fo control first and foremost, and then looking to get as much of it back as possible. Letting go of control means not worrying about an outcome, or that an opponent “is better than you”. On the contrary, it means going in the blank with a clean slate. It doesn’t matter how many matches you’re going to have. What matters is to establish dominance by imposing your own BJJ game. And the best way to do that is by controlling your opponent i.e. taking back control.

The Point Of Competing

In terms of reasons for competing in Jiu-Jitsu tournaments, most people have their own. They can wary from just blowing off steam to hunting and adrenaline high, or even aiming to become a professional. Whatever, the reason, if it leads you to the competition mats, it is a good one. However, there are also some universal benefits that you gain from registering for a BJJ competition.

For example, you know how people often quote Rogan about BJJ being the ability of high-level problem solving under immense pressure? Well, you won’t get near the pressure you’ll feel at Jiu=Jitsu tournaments while rolling at your academy. The large venue, hundreds of fo people, focused competitors, referees, your teammates yelling, your heartbeat in your ears, the pace of the match… These are experiences that you can only get at tournaments. in return, they’ll make you as comfortable under pressure as a human being can be.

Furthermore, they’re going to strip your Jiu-jitsu game naked and give it a thorough examination. While rolling is not an easy feat by any means, the more you do it with the same people, the easier it gets. This is like going home from work – you know the best route and all the possible obstacles on it. You also know how to avoid them without even thinking. It’s the same with rolling with the same partners for years. Instead, a tournament is like driving a car in a new country, where you do not know the language route. All your orientation skills are going to be put to the test, despite you already knowing how to drive.

Jiu-Jitsu Tournaments

So, if you’ve never been to a BJJ tournament, you should at least know what to expect. Jiu=Jitsu tournaments are usually highly organized events. Given the complexity and number of categories, it is a must. Speaking of which, you need to know which category you’re competing in. In Jiu-Jitsu, your spot is determined by your age, weight, sex, and belt color.

Usually, registration closes a few days prior to the tournament, so the brackets are already set. you should know who your first opponent is, but more importantly, you should know when you’re fighting. Apart from time, the correct mat number for your match is going to spare you a lot of unneeded pre-match panic.

Next up are weigh-ins. Remember that if you’re competing with the Gi, you’ll also be weighing in with it. This adds a few pounds to the tally, so make sure you factor it in. Missed weight means an automatic DQ.

Once you step on the mats, there’s nothing much you need to know except the rules and a few tournament hacks, that can help bring out the best in your BJJ game.

Useful Hacks

Jiu-Jitsu tournaments are not one-day events. Even though all matches might take place in the space of a few hours preparation takes months. A very important thing to understand is that Jiu-Jitsu tournaments begin at least a week prior.

#1

About a week out is exactly the time when you should be deep into your weight cut. It is also the time when every little detail matters. No matter how good you might be, missing weight just means that you now own the world’s most expensive T-shirt. So, give yourself and your game the opportunity to shine. Check your weight immediately in the avenue and leave some time to make adjustments until weigh-in time, if needed. Also, remember to follow a well-organized system of cutting to avoid dehydration and exhaustion.

#2

The next big thing is warming up. never ever go into a match without warming yourself up. you could run, do calisthenics, roll light do Yoga or Pilates for that matter, but you need to do something. Going in cold is a recipe for disaster, but for the match outcome and your health. If you do not know how to warm up, ask a more experienced teammate or your coach. Furthermore, if you have a lagging body part, make sure you give it more attention.

#3

This brings us to the most important hack for Jiu-Jitsu tournaments – recovery. Once you win that first match, two things are going to happen. you’ll be on cloud nine and feeling like Thanos with all infinity stones and you’ll be exhausted like never before. The adrenaline dump is the hardest after the first match, so you need to recover for your next one. Rehydration is key. you need water (preferably with some salt in it) or some other type of electrolyte drink. Also, consider adding some BCAAs to the mix. next, make sure you calm your mind and body down. Breathe deep and look to lower your heart rate.

#4

Finally, have a game plan. Going in to compete blindly is like playing darts with a blindfold. There’s nobody better than your instructor to help you with this. You’ll need a game plan that’s a good fit for your body type and level of knowledge. technically speaking, you need one of each if you’re competing for the first time. One takedown, one pass, one sweep, one submission from the bottom, one from the top, and as many transitions as you can get. This is the spine of a good game plan. From there on you can build your game as you get more experienced and you’ll inevitably get more comfortable in Ji-Jitsu tournaments as a result.

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The Fastest BJJ Conditioning System – Hurricane Training

BJJ World

The moment you start training grappling, you realize how out of shape you actually are. it doesn’t matter if you can run decathlons, once you get to the ground you’ll be drowning in minutes. There’s hardly any other sport out there that taxes the body as much as Brazilian Jiu-Jitsu. And that’s just in training. Your first competition is going to be a lesson I intensity by itself. This raises the question, what can people do to get in the best shape for BJJ? The answer is obvious – train specific conditioning. However, fitting that in with grappling training can backfire in a spectacular fashion. That said, there are some BJJ conditioning tools that have been proven to work flawlessly.

The main trouble with BJJ conditioning is burnout. it sie really easy to overdo things, especially if you’re doing multiple sessions a week on top of grappling training. While some of the younger grapplers can get away with it, or even double daily sessions, most are not so lucky. And even then, it is not a method that’s sustainable for longer. The main issue you need to tackle is the burnout issue. This restricts the tools you can use to achieve very considerably.

The secret to BJJ conditioning that works is efficiency. For that, you need experience. Since people training Jiu-Jitsu is looking for grappling experience, you’ll need someone with conditioning experience to guide you. One such person is Martin Rooney, a conditioning coach that knows what he’s talking about. he has a lot of literature out and has worked with some of the biggest names in combat sports. That said, out of all his stuff, the Hurricane training protocol is the one that’s of great use for grapplers.

Coach Martin Rooney

Martin Rooney is one of the rare strength and conditioning coaches out there who truly has education in his background. He holds two bachelor degrees and a masters in health and exercises science. A former bobsledder himself, he knows all about the struggles athletes face in their quest for a larger gas tank.

Rooney’s system, (and gym, and books) is appropriately named Training For Warriors. Today, Training for Warriors is a brand with over 200 affiliates worldwide. He has worked with teh who-is-who fo the MMA and BJJ world. This makes him the premier choice for anyone looking to increase specific BJJ conditioning.

Martin’s books are all on the subject of complete conditioning for combat sports. They feature strength training, mobility work, injury prevention, and conditioning. While all his methods are efficient and applicable, it is the conditioning that stands out. Rooney’s take on getting grapplers in shape is brutal, painful and effective. On the plus side, it’s going to develop some much needed mental steel as well.

Hurricane Training For BJJ Conditioning

The hurricane training is a protocol to get people in the best shape of their life fast. You can do it for a number of weeks, or simply a month or so before the competition. The best way is to follow Rooney’s system outlined in his books. What this methodology essentially is, is high-intensity interval training on steroids. The best thing about it? IT takes next to no time to finish but has all the benefits of a long, grueling conditioning session.

The name Hurricane pretty much sums up what’s going on. Plus, it allows Rooney to introduce more difficult progressions, naming them as Hurricanes of different categories. there are 5 all in all, and if can get to teh fifth, you’re a beast already. Doing the fifth category on a regular basis means you have no need of any extra help with your BJJ conditioning.

The basic outline of Hurricane training is simple. You need a treadmill, and, depending on category, equipment that you can easily find in any gym. What you basically do is jump on teh treadmill, print, and then jump straight off to perform certain exercises. After that, you jump back on, readjust the treadmill settings and go again. Then, you jump off and do a different set of exercises. It goes on for 3 sets before you switch exercises and running criteria.

The way programming works are by time or reps. For the treadmill, things like incline/resistance and speed also come into play. Let’s use a category 2 hurricane to explain everything better.

Hurricane Category 2 Example

The reason why we’re using Hurricane category 2 as an example is that the first category s only done on a treadmill, with no extra exercises.

So fora Hurricane category 2 you would start off with treadmill sprints for 20 seconds. Then you jump off, do 10 reps of abs and 10 reps of pushups and you get back on the treadmill. You repeat this three times before you rest. Interestingly, resting is based on the individual. You only get to rest until your heart rate recovers to a certain number. then you jump back on, add a bit of incline to the treadmill and do it again .the difference this time, though, is that you’ll do two different bodyweight exercises, like burpees and a pike press, for example. # rounds of that, you rest again and you go for a final round.

Category two allow for the use of a medicine ball to make your ab exercises a bit more challenging. Category three has lightweight full body exercises. The fourth category increases weight on the exercises or introduces more difficult bodyweight moves like chin-ups. And category 5 has strongman moves in between grueling high incline 30-second sprints. Give Hurricane training a try and you’ll never have to worry about BJJ conditioning again!

Don’t be afraid to give something new a try when you’re choosing your BJJ conditioning method. Ethan Benda, for example, has one of the best systems out there. “the Diamond Protocol” is a conditioning system for grapplers made by a grappler. Check out this awesome DVD set that requires nothing more than a pair of kettlebells to get you in shape!

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A Few Very Nasty Submissions From Side Control

BJJ World

The side control position is a position of different opportunities at different times of training BJJ. For the white belt grappler, it is mostly the safe heaven position from the top. Passing the guard to get to side control is as good as getting any submission. At blue belt, it is mostly about staying there for long enough to get to the mount or back. Submissions from side control really enter the frame at around the purple belt level. At brown belt, it is all about weight distribution and effectiveness without too much effort. After that, at the black belt, side control is just another position where battles for details decide the outcome.

What I stated above is just a general idea of what happens from a certain Jiu-Jitsu position as people progress through the art. There are no rules, and white belts might turn out to have a deadly submission game from there too. That said, today’s focus is on the “purple belt phase”, i.e. submissions from side control. The side control position is the pinnacle of the phrase “position before submission”. Retaining side control is no easy feat even for seasoned grapplers. Conversely, attacking while keeping the position really requires experience and the appropriate choice of techniques. Just like with every other position, some submission options are simply more reliable than others.

The reason why attacking from side control is so varied is due to the nature of the position. The term side control refers to a few very different-looking positions. For example, both the regular side control position and the North-South are side control variations, despite being positionally very different. Normally, submissions from side control vary depending on the position. Even then, it is important to understand how to stay in position while setting u a submission attempt. Otherwise, flying over your opponent is a very viable version of how events end.

The “Side Control Destruction Gi & No-Gi” DVD by Will Grundhauser is a very comprehensive guide to submitting people from all side control variations. It is full of crucial details that make you feel like a ton of bricks while you’re hunting for the subs!

How To Attack From Side Control

The one thing you need to understand about side control is that it is very dual in nature. You can either be static and have utter and complete control, or be dynamic and go for submissions. Hunting for submissions from side control means you need to understand how to distribute your weight and prevent the opponent from escaping. Static control, on the contrary, is mostly something competitors use to secure points.

On the subject of points, let’s clear up a common misunderstanding. You do not get any points for getting side control. The reason most people associate the position by getting three points is because of passing. When you pass the guard, you end up in side control in most cases. The three points you get are for the pass, not the position itself. Another common reason for the confusion is ‘sweeping”. If you find yourself on the bottom of side control, and you flip positions, you won’t get any points. Sweeps work from guard positions only so the only thing you get is a reversal, which might bring you an advantage.

Technically speaking, there era two major factors in attacking from side control. Both affect your attacking options very much, defining what you can and cannot do. These are the ways in which you position your arms and your legs. Namely, you can’t go for a leg lock directly from North-South, without completely losing control over the opponent. You need to understand how limb positioning affects your attacking opportunities from side control in order to be effective from the position.

Nasty Submissions From Side Control

Submissions from side control that work with a high percentage are not that many. While there are plenty of attacking options, not all of them are easy to pull off. Especially when you factor in weight distribution and all the technical details. In that sense, the submissions we’re about to go over, are both easy to get and can be set up without your opponent even noticing.

In terms of availability, the submissions from side control you can get are chokes, arm locks, and leg locks. Learning how to use them is not hard when you know which submission fits which positional variation. Furthermore, backing up every submission with a transition to mount, back or Ashi Garami is also key. Finally, all these submissions work as a chain as well, offering you the option to be a constant submission threat from side control.

Attacking The Arms

If there’s one thing you can easily do from side control, it is attacking the wrists. No matter which side control variation you choose, bar North-South, you’ll have a near and a far side arm to attack. Since most opponents will be looking to defend with their arms close to their chest, you can hunt for wristlocks with ease. From the most basic side control position, where an opponent is framing on your neck, you’ll want to first release their head. Use that arm to isolate their far side arm completely. Place the other arm underneath the triceps of their arm. Once you have everything set up, use the first arm to pull on their elbow. This is going to change the angle of their forearm so you can place pressure on their wrist with your shoulder/collarbone.

Armbars, both straight and bent, are also very viable options from side control. Since the Americana is fairly easy to defend, and the armbar requires you to end up on your back, your best overall bet is the Kimura. For the Kimura, you’ll start from the same position as the wristlock, taking your arm from under the opponent’s head. Actually, you might go for the wrist lock, and the moment the opponent’s arm slips past your shoulder, you have the Kimura set up. After all, I said it was a chain of submissions from side control, right? Once you have the arm trapped, you project your weight forward, moving to the North-South at the same time. From there, getting the Kimura grip is easy. If finishing doesn’t go your way, you can always transition to a straight armbar or to the back.

Gi And No-Gi Chokes

The paper cutter choke is one of the top submissions from side control you can go for with the Gi. In terms of arms and leg positioning, you start from the basic side control position, but you’ll have their near side arm trapped with the arm that’s near their hips. The goal is to thread your arm all the way to the lapel on the back of their neck. Once there, you should establish a four-fingers-in grip. When you have it, you’ll switch your hips, like for a Kesa Gatame. This allows you to place your forearm across their neck, gripping the far side lapel. Switch back your hips and you’ll end up in a very deep choke that’s hard to defend.

The arm triangle is a “classic” side control submission that works both in Gi and No-Gi. This one works from the basic side control position, where you keep your arm under their head. The goal is to trap their far side shoulder between your head and their’s. The best way to achieve this is by using a palm to palm grip to take all space away. To finish the choke you’ll need to go all the way through by placing a knee on belly. The beauty of this is that you’ll end up in the mount at one point. This means that you can collect the 4 points and proceed to choke your opponent has a large points advantage.

Leg Lock Submissions From Side Control

Leglocks are not the usual submission from side control, but they are effective nonetheless. One great example is the kneebar. Getting to the kneebar requires you to go for a Kimura. It is a great way to make sure you get a submission if you cannot place the Kimura grip in after you get to North-South. Still controlling the arm, move to the other side, and grab the opponent’s leg, undercooking the knee. You’ll end up in an armbar-like position with a leg in between your opponent and you. All you need to do is turn toward the leg you’re controlling, let go of the arm and throw your legs around their leg. In order to maximize your chances of success, place the opponent’s foot under your armpit to finish the kneebar.

Since we covered attacking from all other side control variations, let’s give the twister side control a little moment of glory too. From there, you can once again get a kneebar, or go into the 4/11 position for more finishing options. Going for this one requires you to face the opponent’s legs in the first place. The goal is to place an underhook under the knee of the far side leg. Use the grip as an anchor to pull yourself into a reverse knee on belly position and all the way across. You’ll end up in the 4/11 position, with plenty of finishing options available.

DVD and DIGITAL Instructionals Related to Submissions From Side Control :

Deep Half Guard in BJJ – Everything About

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Jiu-Jitsu Rules To Obey By When Rolling

BJJ World

The moment that buzzer goes of in the gym, and you slap and bump everything else seizes to exist. You’re in a situation where even the slightest of motions can have dire consequences. Well, it might have dire consequences if it were real. Instead, you’re just a part of a roll, which is how we call BJJ sparring rounds. Rolling is as close to competition level, or a real fight for that matter, as you can get in a safe manner. Unlike most other martial arts, rolling in BJJ is live training where you can do everything within the boundaries of the sport. That said, as chaotic as rolling seems, especially during scrambles, there is a certain amount of order to it. And the only way to maintain that order is through some simple Jiu-Jitsu rules. Most of them are unspoken ones, but not unimportant by any means.

Brazilian Jiu-JItsu, as an art is based on a few basic rules. Respect, loyalty, safety etc, are usually in the creed of most academies across the globe. Beneath the few cardinal rules, there are a bunch of others. They pertain to behavior off the mats, how you act during class, what to do and what to avoid. Every aspect of training, from the warm up to technical drills has a set of rules that give meaning to it. Jiu-Jitsu rules help maintain the structure of the class and ensure progress. On the back end of most classes, is, of course, rolling, which many people regard as the “now I can do everything” part. Nothing can be further from the truth!

There are certain JIu-Jitsu rules, that, just like stated above, should even be beyond mentioning. When it comes to rolling, two of them take center stage with no competition whatsoever. The first thing is respect, without which there’s no productive environment to train in. Especially when it comes to free rolling, where no one can predict the correct outcome for sure. Next up is safety. When we roll, we allow our partners to use our body for a certain purpose. Our bodies are the most prized possessions we own, so getting them back safe is of the utmost importance. Respect and safety might be regarded as the cardinal Jiu-Jitsu rules, especially when it comes to rolling. Following them are osm very sensible, yet often overlooked, unwritten rule that can make rolling as pleasant or unpleasant as it can get.

Rolling Jiu-Jitsu Rules

You wouldn’t want to go to class, learn cool techniques, drill them, and then end up injured in the first minute of rolling. Of course, you wouldn’t, nobody does. It defies the point of Jiu-Jitsu. Rolling is a great tool for grapplers to put their new (and old) skills to the test. Rolling brings us closer to competition intensity and allows us to refine our game. It puts us under tremendous pressure, requiring quick thinking in order to solve complex problems.

However, as free-flowing and open as rolling might be, we need to keep things civil. After all, if we do not abide by certain Jiu-Jitsu rules, we’ll be in a full-blown battle every time we roll. And, as you know, doing that is virtually impossible as injury rate s skyrocket when people do not take accountability for what they’re doing during a roll. Jiu-jitsu rules are there for a reason, and that reason is simple – progress. There’s hardly any progress without rolling, and there’s no rolling without an efficient and safe manner of executing it.

Technical Rolling Rules

While some technical Jiu-Jitsu rules are universal, most are down to the academy you’re training at. By technical rules we mean the moves you can and cannot do, to begin with. For example, going for heel hooks while in a Gi class is usually unacceptable, unless stated otherwise. While you’re rolling with people who are trying to get ready for an IBJJF competition, it is completely counterproductive to use moves that they won’t encounter.

Furthermore, you need to be careful what techniques are used at what level. As far as Jiu-Jitsu rules go, when two partners of different levels roll, the rules that apply to the higher belt apply to both. So if a blue and a brown belt roll, the blue belt can go for kneebars and toeholds, for example. Rolling with people that have no experience should also merit some care. Going for stuff like inside heel hooks or spinal submissions on people who have no idea what they’re doing is just plain stupid. Leave your hardcore moves for more epxerienced grapplers.

Etiquette

There’s a code of conduct in BJJ that most people have no problem following. Until it is time to roll. It seems people take the freedom of rolling all too literally sometimes. Common gym etiquette should still be upheld while rolling. For example, shouting and talking while rolling is not acceptable at all. In that sense, even talking, apart from absolutely necessary, has no place during sparring.

Explaining techniques is a hugely annoying thing. There are certain people that simply enjoy explaining everything or even coaching. When you’re rolling, keep your mouth shut and try to apply your gameplan.

Apart from staying quiet, also show a basic appreciation for your partner. BJJ is though sport to train on a regular basis and many people have injuries. Ask your partner if they have any nagging problem and state one of yours if you have it. When you start the roll, make sure you do not go for the injured body part, even if it is your favorite move we’re talking about.

Rolling With The Opposite Sex

There are always two sides to the story for this one. For all guys out there, pay attention to what you’re doing but do not treat the ladies like they’re made out of glass. They’re training grappling just like you and the same Jiu-Jitsu rules apply during rolling. Give your female training partners good an challenging rolls in order to help them progress. Being decent and applying good etiquette goes without saying.

Ladies, you make sure you don’t give the guys a reason to treat you differently. make sure you keep your hair tidy so that both male and female grapplers do not end up pulling on it by mistake. Also, do not avoid rolling with male partners. It is a great way to gain valuable experience and a clear edge over your competition. Oh, and do not hold back when you’re crushing the guys.

Hygiene

This one is a staple of Jiu-Jitsu rules in general, but with rolling, it gets a whole different meaning. Imagine if your partner had a smelly and dirty Gi, came in without showering for days and sporting talon-like nails. That’s one roll that won’t be fun, let me tell you that! Furthermore, make sure you’re not sick, or having any wounds or skin conditioning when you go rolling. If you’re sick, stay at home, and with skin conditions, make sure you cover them up completely if they’re not contagious.

Having other people’s sweat drip all over you while you’re entangled in a Gi is bad enough. having to endure panic-inducing close contact, sweat and bad hygiene are unbearable. Respect your training partners and keep yourself clean!

Intensity

This is probably one of the most important things gets on people’s nerves. Not everyone is training to be a world champion. Actually, not everyone can train like that. If you’re a higher belt, looking for competitive rolls, make sure you choose the right partners. Going all out with the 50-year-old blue belt with a spinal hernia is not going to win you any courtesy points. Figuring this out is easy – ask your partner if they’re okay with you acting like it;’s the Pans final.

And, all you lower ranked students out there, once again, remember that spazzing ut is not going to get you anything, Apart from less training partners of course. While its understandable for completely new students, others should look to loosen up. Spazzing during every roll is going to get you exhausted and or hurt, and it’s going to do the same to your partner. Save all that enthusiasm for the competition mats.

tom de De Blass DVD High Tech BJJ In The Gi — Techniques list

If there’s one thing you can do to make sure you calm down during rolls it is to improve your technique. There’s hardly a better way to go about it than with the “High Tech BJJ In The Gi” DVD set by none other than Tom DeBlass. Just like the name suggests, Tom focuses on technique in extremely high detail, going over all the common positions in BJJ.

Visitors / Visiting

Jiu-Jitsu rules in regard to rolling with people that are visiting your academy can’t be simpler. You’re not there to prove to the “outsider” that you can beat them. Jiu-Jitsu globetrotters rarely travel looking for challenges. Instead, they like the experience of rolling with different people (not competing) and exchanging knowledge. Plus, imagine how you’re going to feel when you visit an academy where everyone’s trying to kill you. Especially if one of the members have previously visited your academy. Once again let’s stay civil and train respectfully.

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A Wicked Legal BJJ Foot Lock From The Saddle

BJJ World

Is this leg lock legal under IBJJF rules? How about this position? To tell you the truth, I am getting sick of having to figure out answers to these two questions. It is not because the IBJJF has a restrictive set of rules. I’m ok about it and understand their reasoning. What really annoys me is the ambiguity of rules. It seems that certain leg locking positions are so complex, even the referees don’t know where to place them. After talking to a few referees I only ended up more confused about what is allowed. Of course, the Danaher Death Squad came to the rescue. Gordon Ryan recently clarified one of the top positions and how it stands with the IBJJF. And now we have the perfect and very legal BJJ foot lock from there!

There is no modern BJJ without leg locks. By now, even the most hardcore leg lock haters have accepted that fact. However, while in training anything goes, with mutual consent, of course, competition is different. It is not easy to train your leg lock game and only be allowed to use a small portion of it. If competition is your goal, then you must polish it up and play by the rules. The good news is, that this can be done. The bad news is, that you still might end up on the wrong side of a referee’s decision. And it all comes down to which BJJ foot lock you decide to use.

The trouble with organizations like the IBJJF and the UAJJF remains the same as it was even before leg locks exploded on the scene. Both organizations have probably overly elaborate rulesets that confuse even those that need to uphold them. This can make two virtually identical tournament performances have many different outcomes. While a certain BJJ foot lock might win you one tournament, it may get you DQed in the next. When you consider that both tournaments are under the same rules, you get the point I’m trying to make. The solution is a simple one – make sure you stay away from grey zones. Sounds easy in theory, but practice does prove to be more difficult.

The Issue With The Saddle Position

The main trouble with the saddle/honeyhole/4-11/Inside Senkaku position was that pesky knee reaps rule. Under IBJJF/UAJJF rules, competitors are not allowed to place their leg around an opponent’s leg from the outside in. This is considered a knee reap, which, as rules state, can lead to horrific injuries. Let’s clear that up first.

For a leg to be in a knee reap, you need to have that leg on the same side of your body as the leg that’s going around it. Think of a single leg X guard, for example. If you get the foot of your outside leg inward, you’ll get an immediate DQ. Now, go in the same position, but transfer the leg to the other (cross) side of your body. If you now get both people to the ground, you’ll see that you’re basically in a modified reverse half guard position. This position is legal for all levels under IBJJF rules. S, the saddle position, legs triangled or not, is perfectly legal to use in competition.

While this is clear, the submission options from the position are still somewhat confusing. The one thing you can’t do is attack the leg you have in a triangle. You can’t even go for a simple BJJ foot lock (not like there’s one that works anyway). Heel hooks are, of course, forbidden. If you are a brown or black belt you might try and look for kneebars, but this will sacrifice your position. So, putting it simply, the triangled leg just there for control. Any attack, even just wrapping an arm around it is an immediate DQ.

An Easy Saddle BJJ Foot Lock

The one thing you can do from the position legally is to attack the free leg. Most people nowadays tend to control the free leg anyways, so this is not too big of an adjustment. The trouble is how to successfully attack that leg. Kneebars are off the table due to the position. So are toeholds, because straightening the leg is too easy for your opponent. Plus you have no control over their hip on that side. Which leaves us with the BJJ foot lock.

The simplest technique is actually the one that’ll give you the most bang for your buck. The trouble is, you can’t do it like you’re usually used to. While hitting a foot lock on the to leg is perfect from the 50/50, the saddle is different. here the top leg is near you with the inside of the sole. This means any regular foot lock attempt has slim chances of working at best.

For a high percentage move, you want the reverse BJJ foot lock. For this, you’ll want to thread your far side arm right under the Achilles tendon of your opponent. The closer you are to the heel, the better. Next, place a Rear Naked Choke grip on the outside of the opponent’s ankle. You’re now in complete control. Before you finish first load pressure by turning the palm of your outside arm towards you and making a fist. Now get the fist as close to your shoulder as possible. From there a simple turn of your shoulder to square up with the opponent will get the tap. Plus, you still have a lot of space to do a hip extension.

Caution And Follow-Ups

As a word of caution, make sure you skip over the leg lace AKA Texas Cloverleaf. This is when you use your arm to lace through their crossed legs from the saddle. It is a straight BJJ foot lock in essence, but the position seems to confuse referees. While it makes sense that this is a legal submission, practice tends to point in a different direction. So, stick to the straight foot lock under IBJJF rules.

OF course, if you start to lose position or enter into a battle, you can always jump ship and go for a kneebar. Remember though, that for a kneebar, you need to attack the bottom leg. Just place it under your armpit and rotate so that your hips are in front of the opponent’s knee.

Craig Jones has the most simple and effective leg lock system available today! Check out how he gets into position to finish in his DVD instructional “Down Under Leg Attacks”. This DVD features both legal and some “darker” moves, with one common thread – effectiveness. If you know exactly what you’re can do in a competition, you can choose the perfect Craig Jones leg lock for you!

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Half Guard Sweeps: Lockdown Masterclass

BJJ World

The half guard is one of the top positions to stay safe while having attacking options in BJJ. It is a closed guard of sorts, but one that has much more to offer than the full guard. No wonder there are so many variations of the half guard out there. Half guard sweeps are among the highest percentage sweeps in the sport of Jiu-Jitsu. Despite also offering direct submission option, half guard sweeps are the best thing to go for from the position. Any half guard variation you choose has a sweep or a whole series of them attached to it. One of the best spots to hunt for a top position is definitely the Lockdown half guard. Today, we’ll run a masterclass of how to sweep from it in every direction, both with and without the Gi.

Does playing more than one half guard offer you more sweeping techniques? Yes, it certainly does. However, mastering more than one variation fo half guard takes time. This means that grappling from multiple half guards is a strategy better suited to really advanced students, like brown and black belts. Sticking to one proven position is the safest approach for anyone lower than that. Master different half guard variations, sure, but do it one at a time. And, if you really want effectiveness with your half guard sweeps, start with the Lockdown.

The Lockdown is a very specific position of a closed circuit half guard that’s the product of Eddie Bravo. It is a staple of 10th PLanet Jiu-Jitsu and is one of their most recognizable contributions to BJJ. It is a very very effective variation of half guard that offers a very high level of safety and control.

Half Guard Sweeps

Half guard sweeps are not easy techniques to master. The thing with the half guard is that your opponent is pretty much in the same position you are. this mirror positioning means that when you get on top, you might end up in their half guard if you’re not careful. This may lead to an infinite exchange of half guard sweeps, which is definitely not what you should be after.

Half guard sweeps need to be technical and precise. Finishing one shouldn’t land you in top half guard. Even if you know how to pass, it is not a real positional advancement. In fact, the bottom half guard might offer you more attacks. However, if you end up in a better position, like side control, mount or the back, it is an entirely different story. Half guard sweeps need to very deliberate and technical in order to provide you with an improved top position. Or, even better, a direct submission from such a position.

The Lockdown half guard provides you with certain means of a pass to at least side control after sweeping. In addition, it offers several sweeping variations. Each of these variations is going to land you in a more desirable top position. Not many half guard variations that work at all levels can claim to do the same.

Tom DeBlass is one of the world’s utmost experts on the half guard. From knee shield to the lockdown, he is a master of them all. Now, he has a brand new video instructional out on a great modern half guard variation. Use the “Butterfly Half Guard” DVD set by Tom DeBlass to learn all that you can about this innovative and effective half guard variation.

Sweeping From The Lockdown

The Lockdown is a very specific position that is not hard to obtain. The trickery with the Lockdown is in controlling the position. Unless you manage to control the Lockdown, there’s no point in trying to sweep anyway.

There’s a very specific and effective direct control over an opponent leg when you’re in the Lockdown. The position requires that your outside half guard leg helps wedge your inside leg under the opponent’s trapped leg. The best way to achieve this is to use hooks with both your feet. However, this is only a third of the puzzle.

The second third is battling for improved arm and torso position. Namely, unless you manage to control the inside space, all you’ve achieved is preventing a guard pass. And staying static means that this will only be a temporary thing. So, getting underhooks, or any sort of inside position with your grips is essential to any Lockdown success.

Finally, there are no Lockdown half guard sweeps without precise and appropriate movement. From the Lockdown, that means, manipulating the opponent’s center of gravity. this is best done through hip control, which you have through the trapped leg. Once you manage to take your opponent’s base away by shifting their center of gravity, you can look to sweep in multiple directions.

Underhook Sweep

As far as half guard sweeps go, every half guard has a variation of the single underhook sweep. It works, it is easy to understand and it is notoriously hard to defend against. Doing it form the Lockdown offers a whole new level of sweeping your opponent with ease.

From the Lockdown half guard position, the toughest battle is that of underhooks. If you can get only one, then always go for an underhook on the side of the trapped leg. This will allow you to increase your control over that side of your opponent’s body. It will also provide you with the needed leverage to successfully get a sweep. However, sweeping is not as straightforward as getting the underhook. You’ll need to make sure your underhook is placed deep and that you’re lying on your side. Extend your legs to take away the opponent’s base and get to your knees. From there, open the Lockdown and grab the far side foot at the toes. One push and you end up in side control, or, with a little creativity, in the mount.

Plan B Sweep

The plan B sweep comes into play when your opponent is wise to the underhooks sweep. Not that you’ll still get plenty of people with the single underhook sweep thanks to the Lockdown. However, since it is one of the most common half guard sweeps, do expect opponents to be wary of it. One natural reaction is for the opponent to place a Whizzer around your underhook.

While in most other half guard variations this might be a problem, in the Lockdown it is a gift. The control over the leg, and inherently, the hips, allows you to relax even when Whizzered. Instead of abandoning your sweep attempt, simply switch your grips while maintaining the lockdown. Your underhook arm is now going to grab the wrist of the Whizzer arm. As you place that arm close to your chest, underhook the far leg with your other arm and simply rotate your hips all the way to the other side.

Electric Chair

The electric chair is the most notorious and well known Lockdown sweep there is. It does require some work to get into position, but once you have it, there’s simply no way of defending it. Even better, it ties right into the previous two sweeps, meaning you can switch back and forth until you manage to end up on top.

The electric chair requires you to have two underhooks in from a basic Lockdown position. Once you have them, you’ll need to get your opponent’s base-wide so that you can underhook the far leg. The motion that accomplishes this is the “whip up” where you whip your legs towards you in order to elevate the opponent’s hips. Once there, you can go to the side you want to attack from. As the opponent lands, establish the underhook on their thigh. Use the other arm to gable grip over the thigh, and roll towards the other side. You’ll end up in an over-under pass-like position that can lead straight to the mount. Or, you can finish right there with a banana split.

Lapel Sweep

Half guard sweeps from the Lockdown are also possible with the Gi. The position is designed for MMA and No-gi Jiu-Jitsu, initially, but it can work with the Gi as well. Even better, the Gi allow grips and anchors that are not at your disposal otherwise.

The best Lockdown sweep with the gi is actually a combination of all three sweeps above. You want to have a single underhook in but you also want an underhook on the thigh. The underhook should look to grip the lapel on the opposite side of your opponent’s torso. This makes it extremely uncomfortable for them and completely immobilizes the opponent. Underhooking the leg means you completely have their base and posture. The direction of sweeping is the same as the Plan B sweep.

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The Kneebar to Toe Hold and Vice Versa

BJJ World

Leg Lock Submissions Toe Hold Kneebar combo

The day of hunting a leg lock submission a blitz move is over. Now, you can base your whole grappling gameplan around leg locks, and be on the hunt from the first moments of a match. Even before you engage with an opponent, you could be setting yourself up for leg lock submissions. The best thing about leg locks today is that they’re a part of a system. In truth, everyone that’s a fan of leg lock submissions has their own little system. Some depend on rule sets, other on preferences and some people like to do everything leg lock related. Whatever the case, as with any other system, not everything can work together. Combining some submissions just doesn’t make sense and is nothing more than a waste of time.

Some leg lock submissions, however, work better as a pair, than by themselves. It is always good to have multiple threats from a single position, especially ones that include more than one limb. With the toe hold and kneebar, you get just such a relationship. Both leg locks work at the highest level of the sport, both in Gi and No-Gi. They’re also legal across all competition formats, albeit somewhere form brown belt upward. Using the combination of a kneebar and a toe hold in a successful system is actually a great gameplan. This leg locks submissions work together so well that you can get them from standing, bottom or top position.

Chaining Leg Lock Submissions

Submission Chains are nothing new in Jiu-Jitsu. They’re actually a sign of a high level of understanding of technique, timing, and control. However, despite all the information available, leg locks are still rarely used in combination with anything. Instead of using them as a passing or sweeping aid, or as combination attacks with other submissions, most grapplers still see leg lock submission as one-off moves.

The first thing to consider with leg lock submission chains is the position. Are leg lock attacks going to provide better control or a pathway to an improved position? Today’s approach, heavily influenced by leg lockers like Eddie Cummings, is all about positional dominance from the so-called Ashi Garami, or leg entanglement positions. Still, once you are in such a position, the ultimate goal is to submit the opponent. Further positional movements should only be considered if they defend well.

In order to deal with the defensive game of an opponent, you do not have to think about switching positions right away. You should instead look to switch to a different submission from the same position. Some leg lock submissions, like the toe hold and the kneebar work perfectly together. They are effective both as direct attacks, as well as feeding off each other and the opponent’s reactions. If you know how to utilize them correctly, you’ll be able to construct an “infinity loop” where you can change from one to the other until you get the tap.

Kneebar Mechanics

Before looking to combine leg lock submissions, we need to understand how each move works. For that, we’ll start by looking at the kneebar submission. However, since this article is about combining submissions, we’re not going to go too deep into the execution of kneebars.

The kneebar is a straight limb submission that targets the middle of the leg. That means that you’ll need to control both ends of the leg in order to affect the knee. Your legs have the task of controlling the opponent’s hips, while your arms and head are responsible for the ankle and foot. The goal is to use your hips to apply pressure to the front of the knee. For that, you’ll need to position them right above the knee joint. Use both your legs to control the hip, pull the ankle towards your torso as you push in with the hips. In essence, the motion is the same as with doing an armbar.

Toe Hold Mechanics

The toe hold is a completely different submission than the kneebar. A toe hold targets the ankle joint, in particular, the ligaments on the outer side of the ankle. It is a very painful submission, but you need to be in perfect position to get a tap from it.

The most important thing for a toe hold, as opposed to a kneebar, is that you need the leg to be bent for optimal success. The submission itself offers you leverage via a figure four grip with your arms. What you’re looking to do is essentially a Kimura on the opponent’s foot. One arm should control the end of the foot, at the level of the toe knuckles. The other goes over it, tightening up the hold. Finishing requires three steps – get your head near the foot, push with the arm on the toes and pull with the other arm (beneath the heel).

Eddie Cummings has an awesome resource on all things connected to leg locks available now. His “Ashi Garami Seminar” DVD release features all leg lock submissions, plus a host of positional variations. the “Wolverine” holds nothing back, offering incredible advice on defending leg locks as well as attacking them!

The Kneebar-Toe Hold Relationship

What connects both leg lock submissions into a system is the position for executing both. the best way to obtain both a kneebar and a toe hold is from the reverse Ashi Garami. In order to get to a finishing position, you’ll need to have one shoulder on the mats.

The first combination is going to start with the kneebar. From a position like the one above, the reaction of your opponent is going to be a very obvious one. They’re going to look to hide their leg by bending the knee and triangling the other leg over it. Kneebar to toe hold. This is the only thing to do, as escaping the hip is virtually impossible when you’re in a tight kneebar position. What this opens up is a toe hold attack on the leg that goes over the kneebar leg. All you need is to crunch up while maintaining tight control with your legs. Establish the toe hold grip on the far leg and lie back to your shoulder for maximum finishing leverage.

Combining these two leg lock submissions works the other way round as well. If you’re hunting a toe hold, the only option your opponent has is extending the leg. However, this is notoriously difficult to do when you’re in a good Ashi Garami. So, a usual reaction is to push on your grip with the other leg. While this is going to cause you trouble, it offers the other leg on a plate for a kneebar. Either finish a standard one or place the leg under your armpit. This is not only going to offer a tighter kneebar, but another shot at the toe hold a well.

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