Are Pre-Workout BJJ Supplements A Good Idea?

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Do you have the habit of gulping down a cup of Joe before you go to BJJ class? Maybe you prefer to get your energy from Red Bull type of drinks. or, if you’re really hardcore, perhaps you take pre-workout supplements to get you going for sparring. Whatever your choice is, you should know that some things work, while others do not. So, instead of drinking ruthless marketing, drink the stuff that’s really going to help you train better. For that purpose, today we’ll talk about pre-workout BJJ supplements and their (lack of) effectiveness.

in the modern age of “nutritionists” and countless supplement manufacturers, it is very easy to go astray. In terms of BJJ supplements, there are things that work like a charm (creatine, others that greatly help with nutrition (whey protein isolate), and those that are pure marketing. Sadly, this last group of supplements makes up about 80 % of the total supplements in your average supplement store.

Recently the trend is to get ready for a workout by ingesting a pre-workout drink of one sort or another. While this is the norm mainly among bodybuilders and meatheads, it is pretty prevalent in the grappling society as well. But are pre-workout BJJ supplements really worth your time?

If there’s one person that can school you what you need to eat/drink before you train Jiu-Jitsu it’s George Lockhart. Even more importantly, he can teach you what not to consume. His “Nutrition And Weight Management System” bundle, which includes A DVD set and a nutrition E-Book contains guidelines and a complete nutritional plan for grapplers.

Do You Really Need Pre-Workout BJJ Supplements?

So, you’re about to go to class. You know that class is certainly going to end with a few rounds of rolling. You want to really push the pace so you decide to go for maximal effort during rolling. You’re going to tire out your opponent no matter what the cost. The problem is, you yourself are not in great shape so cardio is not on your side. What do you do?

For the sake of argument, let’s say you gulp down the latest and greatest pre-workout supplement available. It contains a bunch of things you can’t pronounce and boatloads of caffeine, beta-alanine, guarana, and the likes. It’s a stimulant bomb that’s supposed to get you into beast mode.

The primary effect your body is going to feel is alertness. You are going to be much more focused, we grant you that. But at what cost? The usual effects of a pre-workout supplement include an improved physiological answer to the training stimulus. Increased heart rate, perspiration rate, and muscle work output. The drawback is that this state of alertness is taxing on the organism. So while you might feel great in the first roll, every subsequent roll is going to be tougher and tougher. The side effect is that once you start getting tired, you’ll be much more tired, much faster than before.

All these stimulants release dopamine which is the feel-good neurotransmitter. It tells our brains that we’re doing something right even if our bodies disagree. In this instance, listening to your body is a wise choice.

How Stimulants Affect The Body

So, let’s look at what stimulants actually do to your body. Mind you, you get a huge dose of a few of them per pre-workout dose, so the effects are likely exaggerated.

Stimulants simply make you feel energetic they do not provide you with energy per se. Most of them basically act as blocks to certain neurotransmitters which helps you stay more alert. Physiologically, they do not help you create nor burn energy more efficiently. Another thing to consider is that your metabolism gets used to processing them, even if the doses are unreasonably high to start with.

Meanwhile, inside the brain, stimulants take over some of your endocannabinoid receptors. These are the receptors that help you calm down. It is also how weed acts when you consume it. Stimulants confuse the brain completely by helping the release of feel-good transmitters like dopamine, while at the same time stimulating receptors that slow us down (similar to weed).

The Best Pre-Workout “Supplement”

If it is not clear so far, the message is to stay away from commercial pre-workout supplements! Let’s make one point very clear though. One cup of coffee (or a couple, for that matter) before training is not going to come even near a supplement. The dosage of caffeine is so low compared to commonly used BJJ supplements it’s like drinking water. What you get is a small kick to get you going but none of the “feel unstoppable” mojo.

However, even with coffee, you need to exercise moderation. Being awake and alert in training is one thing. However, drinking 4 scoops of who-knows-what and a giant star bucks latte is completely another. So stick to 3, or 4 maximum, cups of coffee a day. Schedule one of those, right before you go to BJJ. Make it the strongest one if you need to. However, stay away from all the pre-workout powdered stuff if you want to live long enough to get your black belt.

Check Also:

George Lockhart Nutrition and Weight System Management E-book
Performance Nutrition For Grapplers
Grappling Mistakes: How Dehydration Makes You Weaker
BJJ and Alcohol

Purple Belt Guide To Developing A Mean Jiu-Jitsu Guard

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BJJ World

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Jiu-Jitsu guard, the quintessential BJJ position. It’s one that offers the most variations and positions favored by grapplers of all levels. It’s the experimental laboratory of every purple belt out there. The guard is the spot where grapplers tend to display much of their creativity. To that extent, none are more dedicated to the Jiu-Jitsu guard than purple belts. The purple belt is when people really polish their guard game and choose the direction in which they’re going to “specialize”. But how should the purple belt approach their guard game development? Let’s see the main aspect a purple belt should focus on when looking to find their best guard variation.

In Brazilian Jiu-Jitsu, the purple belt is the time of experimentation. It is the period of BJJ evolution in which grapplers look into the offensive aspects of Jiu-jitsu. to that extent, they tend to look at fighting off their back, to begin with, much like white belts do with the closed guard. The difference now is that purple belts look at any and all guard variations in an attempt to find the best fit. The guard can be a very dangerous position to fight against, and purple belts excel at using it to dominate. It is not uncommon for purple belts to have Jiu-Jitsu guard game that takes even brown and black belts by surprise.

However, it is very easy to get lost in the maze of guard variations in BJJ. Especially when, as a purple belt, you’re not quite the finished product yet. While experimentation is encouraged, jumping from guard to guard trying to master them all is a futile endeavor. Instead, there is a smart way to approach the guard game with the experience of a purple belt. All it takes is to follow a few common principles to give you a solid direction. When you have that you can try whatever guard you like, and you’ll be successful with it!

The Brazilian Jiu-Jitsu Guard Game

The Guard as a position in BJJ is what originally captivated the martial arts world. As countless times before, I’ll refer to that legendary first UFC event. The skinny, Gi-clad Royce Gracie got into closed guard and everyone thought he was a goner. After all, until that point, ending up on your back in martial arts meant certain defeat. Enter Royce and his submission game and everyone got a massive surprise!

From there on, Brazilian Jiu-Jitsu gained worldwide popularity, MMA kicked off as a sport and the Jiu-Jitsu guard started its relentless evolution. When I’m referring to guards, for the purpose of today’s article, I mean all kinds of guards. This means the closed guard, the half guard, the open guard, and anything in between. The only defining variable is being on your back.

The sheer volume of possible variations and sub-variations means that one can ever truly master the JIu-Jitsu guard game entirely. This, however, doesn’t stop purple belts from giving it their best try. After all the guard offers security, it has a mechanical advantage over someone fighting against gravity and has countless attacking options. These are all markers of an offensive Jiu-Jitsu game, which is the purple belts’ area of operation.

As such, approaching the guard shouldn’t be done with a white belt mentality. Instead, the goal is constant personal evolution along with the identification of the best positions to suit a grappler’s style, body type, etc. In those terms, there are a few basic principles that purple belts need to pay attention to.

The Principle Of Movement

The one thing that purple belts need to remember when working off the back is to address movement. This, however, doesn’t just mean moving on their own. Of course, the deliberate and precise movement is key to the success of any BJJ technique. More about that further along in the article. For now, the first thing to be aware of is constant movement and adjustment off the back. Secondly, and equally as important, you have to prevent and control the movement of your opponent.

In terms of the first point, you need to remember that you need to have an active guard game if you have any hope of being offensive from the bottom. This means you need to take initiative and never let your opponent settle into your guard. Constantly being on the move is a great way to accomplish this. Furthermore, it prevents your opponent from easily pinning you. it also opens up better angles and more attacking opportunities than staying in place.

IN terms of controlling your opponent’s movement, there’s one huge aspect you must master from the guard. That is the art of grip fighting. In both Gi and No-Gi, you need to have superior grips in order to prevent movement and apply your game. Remember that you need to prevent motion as well as constantly moving for a solid guard game, regardless of guard variation.

Precision And Timing

This is, arguably, the most crucial aspect of the Jiu-Jitsu guard game for a purple belt. Once again, white and blue belt strategies that focus on strength and power are largely useless at this level. Instead, everything you do needs to be with a clear intention. There should be absolutely no waste of energy in order to maintain attacking pressure for a long time.

To that extent, the best thing to remember is that not every guard is suitable for every situation. For example, there’s no point in playing spider guard if your opponent is too far back where you have no leverage. The stubborn pursuit of one aspect of the guard game is sure to backfire on you. Her, safety first concept should be the focal point. The opponent’s goal is to break the structure of your guard and use their weight against you.

So per our example, when the opponent backs away from your spider guard, look to transition into the seated guard or a De la Riva variation. This is going to make your opponent work from the beginning of during which time you can time an attack. Correct timing is another huge aspect of attacking off your back. Remember to keep your opponent guessing until the one precise moment in which they’re powerless to stop your movement. This is what separates the advanced guard game from that of a beginner.

Purple Belt Submission Strategies

Finally, a word or two on submissions. After all, tapping someone out from your back is the ultimate BJJ manner of finishing a match or a roll. In that sense, you need to look at what I wrote above, in terms of timing and precise application. Not all submissions work from all guards and in all situations. There’s also the subject of chaining submissions together.

When you look to apply a submission you need to know if that move is actually applicable from a given guard. Let’s use the spider guard again. When in spider guard, you’re not likely to be able to go for a Kimura with any success. Instead, a triangle or an armbar are your best options. Even then, you need to know when your opponent is close to getting out. There’s no point hanging on if a submission isn’t working as it is supposed to. This is where chaining comes in.

From the aforementioned triangle from the spider guard, you can look at a few follow-up options. For example, you can transition into a straight armbar or an Omoplata. You can even look to set up an Ashi Garami variation and surprise the opponent completely. Whatever you choose to do, remember the principles mentioned above. Keep moving and use the grips you have to adjust and time your transitions. that way nobody will be able to resist your guard game, regardless of which guard you play.

Strategies To Win The Battle With BJJ Arthritis

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BJJ World

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The one spot on our bodies that grappling really affects in a negative way is joints. Whether it is our knee joints, finger joints, elbow joint, or some other, BJJ is sure to take its toll. For some, the pain comes immediately in the form of injuries. That’s not what we’re going to focus on today. The subject of this article is much sneakier and more difficult to recover from the consequence of the grappling lifestyle. Today, we tackle the problem of BJJ arthritis.

There’s a saying out there that goes something like this: “If you’ve been training BJJ for longer than a year, and you wake up pain-free, it means that you’ve died”. For all intents and purposes, this is a fact of grappling life. All those nagging little aches and pains we have one thing in common. They’re going to be even more nagging and painful in the future when they reach the level of full-blown BJJ arthritis.

So, how do you approach this worrying issue? First, you need to be aware that it’ll hunt you for sure if you reaming in BJJ for more than a decade. There’s also a genetic and individual competent to it, so not all grapplers will experience arthritis the same. Secondly, you need to understand arthritis so that you know the warning signs. And finally, you need to accept the fact that it’ll inevitably come and you need to prepare accordingly.

Arthritis As A Disease

So, how do we explain BJJ arthritis without turning this article into a medical piece? Let’s take it to step by step and avoid all the medical nomenclature, to begin with. First and foremost arthritis as a word means inflammation of the joints. It may refer to a specific joint in the body or a multitude of them. In some cases, it may even engulf all of the joints in the body, but these conditions are predetermined. That said, the inflammation might be momentary, meaning you get it due to trauma or overuse and it dies down after a while with the right therapy. The more worrying one is chronic arthritis which never really dies down and flares up regularly. Unfortunately, this is the type of arthritis commonly associated with Jiu-Jitsu.

Basically a joint is the connection of two bones in our bodies. Since bone-on bone connections are painful, our joints use cartilage to cushion the interaction. Cartilage both connects and protects the bone ends within the bounds of a joint. Cartilage is expendable, though, and slowly degrades with everyday use. Now add to that the stress of grappling and you’ve got a major factor influencing cartilage health.

As the cartilage in the joints gets smaller and weaker, the more bone-on-bone contact there is. This, as we already concluded, is extremely painful and lead to further inflammation. Constant and repetitive stress leads to the worsening of the condition.

Now, genetic and autoimmune predispositions aside, BJJ arthritis is a chronic form of ailment that can hit any joint in the body. For example, one body part that’s all but certain to develop arthritis is the joints of the fingers.

Dealing With BJJ Arthritis

So, now that we understand arthritis and we’re aware that there’s no getting away from it, what do we do? After all, giving up BJJ is not really an option, otherwise, that would’ve prevented arthritis from even showing up.

In terms of practical solutions that are available to grapplers, there are a few that actually work. Do not expect to cure arthritis altogether. That said, there are ways you can reduce the effects and train as pain-free as possible. These solutions include a few changes to the way you approach training and, more importantly, recovering from it.

One very important way of dealing with arthritis of the fingers, in particular, is adopting a No-Gi game. This doesn’t necessarily mean dropping the Gi altogether. It means staying away from spider guard and employing more No-Gi grips even when you’re rolling with the Gi. It is going to give your knuckles some much-needed rest.

As far as anatomical strengths go, joints work closely with specific surrounding muscles. This translates to increased joint stability when associated muscles are stronger. IN terms of this, make sure you include some form of strength training outside of the gym, especially with affected joints. Also, make isometric exercises a part of your routine as they help muscles work on stabilization more which gives the joint a rest.

In recovery terms, focus on adding flexibility and mobility work to your daily routine. Even if you’re not training, you need to go for mobility work daily. On days when you train, mobility is absolutely mandatory.

Finally, a huge one is warming up. If you have a specific joint affected by arthritis, make sure you give it proper attention during warm-ups. If you have more than one joint, be ready to warm up significantly longer.

The Nutritional Side Of Resolving Arthritis

There’s one aspect of dealing with BJJ arthritis many people do not really comprehend is the nutritional one. As with many other chronic conditions, nutrition plays a huge part of prevention and control. In terms of arthritis, there are a few strategies and some supplements that you should consider looking into. And remember that as important as what to use is, what to avoid is equally as crucial.

Right from the start, do not expect miracles from anything we mention. That said, some of this stuff has been proven to help so it’s worth giving it a try. Omega 3 fatty acids rank really high on the list of stuff that works. In other words, get your fish oil in and you’ll score one over arthritis. fish oils Now, the best way to get Omega 3 acids is directly from fish. However, it is doubtful that you can get the required amount from food only, so supplements might be a better choice. Krill oil supplements or Omega 3 fatty acids in any form should be sufficient.

Another very underrated product is Curcumin. While many people think that this is based in mumbo –jumbo, there are actually studies out there that support curcumin’s anti-inflammatory properties. Once again, go for a curcumin-rich supplement, as all the powdered curcumin spice in the world won’t really help you deal with arthritis.

On a finishing note, let’s glance over one supplement that doesn’t really do anything. It is down to shrewd marketing that grapplers with arthritis turn to glucosamine and/or chondroitin products for help. These compounds have no effect on joint pain or slowing down arthritis whatsoever. And remember, arthritis is just another opponent that you need to beat. So fight smart!

Dealing With Jiu-Jitsu Injuries: Elbow Joint Hyperextension
What Is The Best BJJ Finger Tape, How To Use It & Why

Sumi Gaeshi – The Perfect Throw For Guard Pullers

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BJJ World

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In Brazilian Jiu-Jitsu, most of the takedowns come from either wrestling or Judo. In that sense, those that practice mostly Gi Jiu-Jitsu, find Judo throws to be more appropriate. However, Judo throws are not all the same, as they tend to belong to certain categories themselves. As such, not all these throws fit Brazilian Jiu-Jitsu equally as well. Some, however, are simply tailor made for the Gentle Art. One of them is the Sumi Gaeshi, AKA the sacrifice throw. Let’s see where exactly the Sumi Gaeshi fits in BJJ and how to get the most out of it.

Jud throws are an extremely useful tool for Brazilian Jiu-Jitsu practitioners. Since Judo also places a heavy emphasis on grip placement, its throws are right there for the taking. the only trouble is that Judo throws do take quite some time to master. Even if you decide to focus on simply one throw, you’re going to need to put in the reps. Judo is all about non-stop drilling, which is something ground fighters cannot focus on completely. So, throws that fit BJJ need to be fairly easy to learn and match the need of the game. Enter Sumi Gaeshi.

As far as the usefulness of Judo throws for Brazilian Jiu-Jitsu goes, there are two points to remember. First, you need to choose the throws that are not going to land you in trouble. An Ippon Seio Nage is a great throw, but it may result in your opponent taking your back. Eliminating risks is the first criteria for choosing a takedown. The second is the learning curve. There’s hardly a point dedicating huge chunks of your time to learning all Judo throws for BJJ purposes. If you can, then, by all means, do so. However, for those pressed for time (which is the case with the majority of grapplers) Sumi Gaeshi fits the bill perfectly. Even better, there’s a great fallback in case you fail – pulling guard.

Takedowns fall under the fundamental BJJ techniques category and students of all levels need to know how to get the match to the ground. Bernardo Faria’s “Foundations of iBrazilian Jiu-Jitsu” DVD set covers every aspect of grappling fundamentals. Takedowns included!

How The Sumi Gaeshi Works

The Sumi Gaeshi throw is part of the sacrifice of throws family in Judo. It is a throw that Judokas learn early on, and some continue to use it all the way to Olympic glory. In terms of mechanics, the Sumi Gaeshi appears quite easy. You take an opponent and you roll on your back, throwing the opponent over your head. Well, in practice, executing the Sumi Gasehi is not quite that simple.

The Sumi Gaeshi depends on a few mechanical principles in order to work ta a high percentage rate. First, you need to have the correct grips in order to even think about going for it. Secondly, you need to have correct foot placement and posture control. Finally, the throw itself needs you to position yourself correctly underneath the opponent.

The Sumi Gaeshi grips are originally on the collar of an opponent and on the back of the belt. Alternatively, for the needs of Brazilian Jiu-Jitsu, you can also use a sleeve and back of the Gi grips. Foot placement, footwork, and posture control are also crucial to the Sumi Gaeshi. Namely, the grips’ purpose is to allow you to break the opponent’s posture. Once you have that, you need to make sure your hips get closer to the opponent, which requires you to step forward. Then, one of your legs (on the side of the belt/back grip) needs to hook the inside of the opposite side leg, similar to a butterfly guard hook.

Finishing the Sumi Gaeshi requires you to aim to place your butt next to the foot you’re standing on. The closer your butt is to your heel, the better. Only then can you think about rolling on your back, maintaining a curved spine and kicking with the hook-in leg.

Brazilian Jiu-Jitsu Applications

For Brazilian Jiu-Jitsu, the advantage of the SumiGaishi is primarily in its easy mechanics. It is a throw that you can master in a short while, compared to more complex moves like the Uchi Mata. It also ties in perfectly to the game of people who pull guard. In BJJ competition, pulling guard does not result in points. So, if you have a solid Sumi Gaeshi ready, you can use it as a first attack. If for some reason, it fails, you can always continue into a closed or open guard pull and still work your game plan. IF it works, however, the Sumi Gaeshi most often lands you into the mount, which along with the throw equals 6 points. that’s quite the advantage to have if you ask me.

Furthermore, the Sumi Gaeshi doesn’t have to be strictly offensive. In sports Judo, grabbing the legs is forbidden so people use the Sumi Gaeshi exclusively as an attack. Since in BJJ there’s no such rule, the Sumi Gaeshi is the perfect single-leg takedown counter. Even better, you can use it as a sweep, without even being up on your feet. This thicks all the BJ Jboxes as you have a high percentage move that you can attack and counter with from different levels in a match.

Sumi Gaeshi Takedowns

In terms of takedowns, once you establish grips you can think about the Sumi Gaeshi. Since people start Brazilian Jiu-JItsu matches bent over, establishing proper grips is not as difficult as in Judo. For offense, the sleeve (at triceps height) and back of the Gi grips are sufficient for an effective throw. Remember to Be fast though, as you can’t really maintain the entry position for long without compromising control.

As a single-leg counter, the Sumi Gaeshi requires next to no set up. Namely, as your opponent shoots and establishes grips, there’s a clear path to their back. A cool tip to know is that once you get a belt grip you need to force your elbow into their spine, completely controlling their posture. Whether it is collar or sleeve, from there you can get any second grip you want. In terms of leg placement, your foot is already in between the opponent’s legs, all you need is to turn it outwards and hook with it. From there you finish just like before, butt to heel and roll.

Sumi Gaeshi From Guard Positions

Form the bottom, there are countless of positions that you can use to sneak a Sumi Gaeshi from. Whether it is the closed or open guard, all you really need is the hook on the leg and the grip on the belt.

From the closed guard, look to establish double sleeve grips. Once you have them, swing one leg over an opponent’s arm, much like when looking for a lasso guard. Switch the grip you have on their sleeve to your other hand and sneak the hook another leg. Next, sit up and go for the belt grip. Sweeping from there is as easy as lying back and extending the hook-in leg.

Also, any time you find yourself in a butterfly guard, for example, you can think of a Sumi Gaeshi. Since the hook is already there, go for the belt/back grip before you try to sweep. Starting from an overhook butterfly guard makes this really easy to get.

Related Articles:

BJJ Mobility Drills For Flexible Hips
Grappling Without Limits: Wrestling And Judo For BJJ
Balance In Jiu-Jitsu As The Ultimate Sweep Defense
Jiu-Jitsu Techniques For A Complete Competition Gameplan

BJJ Gift Wrap – The Perfect Mount And Back Control Hybrid

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BJJ World

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If you look at the most dominant positions available in Brazilian Jiu-Jitsu, two are most likely to catch your eye immediately. The mount and back positions are considered the check-mate positions of grappling. In point baed competition they offer the most points and open up great attacking opportunities. Even better, you’re relatively safe when you’re attacking from them. Even switching between the two is possible and, in fact, used by many. However, there’s also a position right between them, offering many of the benefits of both. It is the perfect amount and back hybrid, also known as the BJJ gift wrap.

So, what exactly is this BJJ gift wrap position? We’ll get into the nitty-gritty of it, but for now, let’s paint a simple picture. You know how a person’s arms wrap when put in a straitjacket? Well, getting someone in the BJJ gift wrap is similar to that, only you use your arms to trap theirs instead of a shirt. Positionally speaking, you’re on top of your opponent, similar to mount, but also halfway behind them, like when you’re attacking the back. IT’ll get clearer as you go through this article, I promise.

The BJJ gift wrap opens up a whole new world of opportunities. Why should you use it? Well, mount and back attacks are extremely well known and there are many great counters and defenses to them. Now, if points are what you’re after, you can go into mount or back and stay there until you win. IF you want to go on the attack though, and submit a very defensive and experienced opponent, consider the gift wrap. It’s the ultimate submission hunting position with the only escapes leading to mounting or back control.

Nasty controlling positions and even nastier submissions are available to learn from a grappling expert! Matheus Diniz has a DVD set out named “Position To Submission” and it is nothing short of astonishing. Read our review and be sure to order your copy fast!

The BJJ Gift Wrap Position Clarified

Th BJJ Gift wrap is not a position you’ll encounter often. Many people see it as a transition between the mount and back. This is because many people do not utilize the correct grips that actually make the position. The gift wrap is really easy to get, and perhaps even easier to retain. LKet’s see how it works.

For the gift wrap, you need to have the opponent on his side, at least initially. The position of your legs is fairly simple – they should be in combat base more or less. Since the opponent is on the side, you want them to stay there, so that you can torture them as long as possible. This means preventing them from rolling on their back, which is where the knee comes in. Your knee needs to be on the back of their bottom shoulder, shin parallel to their spine. The other leg is over the opponent, foot on the mat and heel dug into their abdomen/sternum.

Now, for the grips. This is what really makes the gift wrap a potent controlling position. You want to have one arm around the opponent’s neck, ending up in front of them. This is the arm that’s nearer to the opponent’s head, of course. You simply put your elbow behind their head and your palm in front of their bottom shoulder. The goal is to use your other arm to guide their top arm’s wrist to the arm wrapped behind the head. Once you control their wrist with your hand, pull back your elbow. You’ll wrap their own arm around the front of their neck/face while placing a wedge behind their head (your forearm) at the same time. Perfect control that leaves you with a free hand as a bonus!

Getting To The Gift Wrap

Getting to the gift wrap position is easy from a multitude of positions. Today, we’re just going to focus on getting there from the back and the mount. Remember that the grip is essential for this position. You need to have their own arm wrapped around their head, or there’s no control. Once the arm is wrapped, they won’t be able to move forward or back and you can look to attack.

To get into the BJJ gift wrap from the mount, you need to force your opponent to one side. The easiest way is to simply transition into combat base when an opponent tries to bump you off. Just make sure to have both arms available. A more offensive option is going for an Americana, or simply pulling on an opponent’s T-rexed arm. Basically, anytime you can get an opponent’s wrist to the mat on the opposite side, you can gift wrap them. Use your same side arm to control their wrist until you successfully use it to your other hand for control.

Form the back, things are even easier. From hooks and seatbelt control, use your top arm to catch the wrist of the opponent’s opposite arm. You might even start off a Kimura grip and work from there. Once you have control of the arm, simply swing your opponent to the desired side. remember to pull the bottom leg out so you can place the shoulder wedge with your knee. You’re now ready to torture your opponent.

Gift Wrapped Submissions

Form the BJJ gift wrap you have plenty of attacking options. In fact, you can choose whether you like to finish or place crushing pressure n your opponent first. For pressure placement, simply turn your top leg with the foot towards their head. Actually, it is very similar to the S-mount position. The point is to place your weight on the side of their floating ribs. It is unimaginable pain that’ll sometimes get you a tap on its own.

Next, submissions. Since you’re already in the pressure (S-mount-like) gift wrap, why not get an armbar? It is as easy as threading in your free arm and throwing the bottom leg over their head. When you’re going for the armbar from here, remember to stay really heavy until you swing the leg over the head. The goal is to completely restrict movement before you submit.

The triangle choke is also readily available. When you’re in the basic gift wrap, you have the perfect leverage to open up the opponent’s neck. Make sure you control their wrist with your free arm so that they don’t bother you when entering. A triangle is as easy as pulling the trapped arm towards you and guiding your top leg in place. You can finish mounted or from the back, but I prefer staying on top.

Finally (although not ultimately), there’s an easy and fast choke you can sink in immediately from the gift wrap All it takes is to adjust your grip ever so slightly. The goal is to thread your free arm under the trapped arm and over the opponent’s neck. Your arm should end up sticking above their ear. To finish, pull on the trapped arm while forcing your opposite side forearm into their neck.

Note: Click on GIF videos to go to full technique Videos

Watch Matt Serra being Attacked By a Drunk Guy in the Restaurant

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BJJ World

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According to what we can see in this video Matt Serra, former MMA star and UFC Champion was obviously attacked by a drunk guy in a restaurant. He handled him pretty easily with a smile on his face until the security came. It’s almost the same situation as Ryan Hall’s one with the same outcome.

The most interesting thing in this video is how Matt Serra was laughing when a guy told him that he’ll F*** him up. You gotta be pretty drunk to attack and say something like to a Matt Serra. A guy who was a former UFC champion and the one who managed to take a title from one of the greatest UFC fighters ever, Georges St. Pierre.

Matt Serra published a video below on his Instagram profile with words:

“How do you spend the night before your UFC Hall Of Fame induction? You subdue some drunk asshole that was threatening waiters then tries to swing on you.”

http://instagram.com/p/Bk1wRZKFTQG/

But what’s in the question is what really started this fight? We believe that Matt Serra was attacked by this drunk guy. But Matt Serra also posted a video before this “fight” of him talking about some obviously drunk woman and a guy he subdued talking to that woman.

Here is a video that Matt Serra posted a bit before the fight with a drunk guy happened so it’s possible that something connected with this situation could cause a drunk guy to get into an altercation with Matt Serra.

I guess we’ll find it out a bit later. Till then check out a video of Matt Serra recording and commenting on a situation that happened before he was forced to subdue a guy smisling and having fun with him until security came.

http://instagram.com/p/Bk1q15zljcs/

In a case, you didn’t know there was a similar situation with Ryan Hall being attacked in a restaurant while having dinner with his friends. In a video with Ryan Hall, we can see the full situation going on and Ryan didn’t do a single thing to a guy who attacked him.

Ryan Hall was obviously attacked by a drunk guy who was threatening him for some time before Ryan Hall decided to react and subdue a guy. Just like Matt Serra, Ryan Hall also wasn’t punching the guy or doing any harm to the guy. He was just controlling him and even gave him a jacket after the “fight.

It’s pretty bad that we can’t see a full situation that was going on with Matt Serra and the guy who attacked him. Maybe Serra was recording him to have a backup video if something goes wrong or the guy press charges against him, maybe he was just having fun… too many maybes in this story but we hope we’ll find out the full truth in some time.

Although, all the props to Matt Serra for not hurting the guy and just controlling him. It’s something that champions do and what should anyone do in situations like this especially if you’re trained in martial arts and if it’s pretty clear that someone you’re in an altercation with can’t do anything to you.

Here is a video of Ryan Hall subduing a guy who was threatening and provoking Ryan hall until Hall decided to make a move.

Do BJJ And Alcohol Go Together? A Few Tips For Drinking Grapplers

By

BJJ World

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In terms of nutrition for Brazilian Jiu-Jitsu, the most relevant subjects have been covered so far. Everything from food choices, through calorie requirements all the way to weight cutting strategies is clear as day. However, there’s one aspect of dieting that most athletes get wrong very often. Grapplers are no different, and they also often sabotage their nutrition plans unknowingly. The culprit is alcohol and the burning question is can BJJ and alcohol go together?

Today’s society is all about freedom. Freedom of speech, freedom of acting, freedom of consumption. Alcohol is one of the products people do consume often and in large quantities. You’d be hard-pressed to find a crow out on a Friday night that’s not consuming alcohol to get in the party mood. Responsible consumption of alcohol is too obvious of a point to address in this article. Instead, we’ll focus on the interaction between BJJ and alcohol and if they work together in any way or form.

Generally speaking, athletes should avoid alcohol, all together at least if they’re serious about their nutrition. In weight-class-based sports like Jiu=-Jitsu, this point is even more important. Cutting weight is no fun affair, and alcohol is definitely going to scupper your efforts in this sense. However, there is a way to make BJJ and alcohol coexist in a healthy lifestyle. Just like with everything else, it takes moderation and just a little bit of logical thinking. This is how you can get the most out of training BJJ and getting the occasional drink or two.

Alcohol And Athletes

Basically, we all know that alcohol is bad for us. Let’s take another look at how alcohol affects athletic performance. This is not to say that BJJ and alcohol can’t be combined together. It is just an overview of how drinking can influence your efforts on the mats.

To begin with, alcohol causes dehydration of the body. It causes loss of water and electrolyte imbalances when ingested. This state is quite easy to reverse, bar from cases of truly huge overconsumption. Knowing this is key for people looking to mingle with BJJ and alcohol. It won’t really affect your performance on the mat unless you’re there drunk. It will, however, mess with any and all weight-cutting efforts, so stay away from it before the competition.

Furthermore, alcohol consumption affects the muscles. It both impairs muscle growth and interferes with muscle recovery. Now, the first aspect is not really a big concern for grapplers as we’re not into building muscle that much. However, muscle recovery is a big one, especially if you’re looking to roll every day. Over time, it may prove to have a huge cumulative effect on your ability to recover. Of course, this is in the case of regular and massive consumption.

From a more nutritional standpoint, alcohol brings about 7 calories per gram for your metabolism to deal with. The trouble is that these are empty calories as alcohol has no nutritional value for athletes. A night out in town is not going to change much in terms of your nutrition goals. However, getting wasted every weekend is going to mess up any nutrition plan you have, no matter how good it might be.

BJJ And Alcohol – Tips To Make It Work

So, after all of the above, you’re probably thinking that BJJ and alcohol can’t actually work together no matter what. That’s where you’re wrong. There are certain strategies that can allow you to enjoy your favorite spirit and still perform at a high level on the mats. It is actually not hard at all. Alcohol can be a reward for hard-working grapplers who need to relax. If that’s your choice of relaxation, go for it. However, make sure you have the right strategies in place in order to keep your long-term goals unaffected.

Add Alcohol To Your Nutrition Plan

So, for all you calorie counting freaks out there, that have to measure everything, there’s a way to factor in alcohol in your plan. Namely, now that you know how many calories per gram it packs, simply consider it when you’re calculating your daily calories. You can consider it a cheat meal or be really careful about how much you drink. Whatever you might choose, be sure to add it to your calendar.

And just in case all that math fails, refer to strategies number 3 in order to minimize the damage!

Make sure You Choose Your Poison Carefully

As far as drinking alcohol goes, you should know by now that mixing different kinds is rarely a good idea. So, if you’re really a serious grappler just looking for some fun, make sure you choose what you drink very carefully. Sugar-loaded cocktails that contain 4-5 types of liquor are a definite no-go. A few of this equals all your daily calories without any nutritional effect whatsoever.

In that sense, go for one type of alcohol for the entire night. Whether you’re a wine guy, a whiskey girl or just a beer lover, stick to what you like the most. Even within the bounds of an alcohol section, avoid mixing drinks. Stick with IPA if that’s your beer of choice, rather than switching between ale, lager, and porter. With wine, choose a color and go for it. The same holds true for hard liquor.

Be Ready For The Aftermath

Fighting in a BJJ match is not an easily predictable affair. You know what you want to do, but whether you’ll be able to do it is a different story. Unlike grappling though, alcohol consumption is no riddle. You know exactly what you’re in for, and you know how your body handles (or doesn’t) liquor. So, when you know you’re going off the deep end during your time out, enter the stage fully prepared.

While it is not always easy to adhere to, the main rule here is to drink plenty of water. Yes, gulp down a glass of water in between rounds. It’ll fight off dehydration and make waking up more enjoyable. Furthermore, if you didn’t manage to pull this off, then be ready to counter the effects of a hangover. A couple of aspirin is a great way to finish an eventful night out. It’ll spare you a headache. Also, place a water bottle next to your bed, so that you can drink whenever you wake up with a dry throat. An electrolyte drink before bed is also a smart strategy. In fact, gulp down the aspirin with the help of one for hangover-free mornings!

Consider Giving It A Rest

Finally, you could go for the most obvious option – no alcohol. This is the one area where all real nutritionists and keyboard specialists agree upon. IF you can go alcohol-free, then, by all means, do it! Helio Gracie was an avid proponent of alcohol-free living. In fact, if you’re in a camp and already incorporating a weight-cut meal plan, you actually have to give up drinking.

If you’re afraid you’ll bow down to social pressure, there are always simple tricks to help you get through the night. For example, get a Coke and some sparkling water. Add just a touch of the Coke to it and presto, you’re drinking champagne/white wine. Use a wine glass to make it completely believable and enjoy your alcohol-free evening!

Check Also:

Performance Nutrition For Grapplers
Lockhart and Leith Nutrition System
Nutrition Plan for BJJ on a Budget

The Worlds Worst Single Leg Takedown Attempt by Police Officer

By

BJJ World

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This British cop has no idea what he’s doing and this single-leg takedown attempt is definitely qualified for the worlds worst single leg takedown ever.

Taking the suspects pants down didn’t help him at all 🙂 If you want to get yourself killed this is exactly what you have to do.

Our (British) police officers really are this pathetic
by insadcringe

Ralph Gracie: If You Make A Mistake I’ll Hit You In The Head

By

BJJ World

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Ralph Gracie is one of the Gracie family members who is known for their, aggressive streak. Robson Gracie’s son is as legit a BJJ black belt as they come and is also one hell of a teacher. Just one look at his stable of high-level black belts and you know that Ralph Gracie’s teaching methods obviously work. Even if they’re a bit on the violent side. Today, we look at the Ralph Gracie “hit them on the head” teaching method.

Brazilian Jiu-Jitsu is very relaxed in terms of class discipline. This is not to say that people do whatever they want during technique demonstration. It just means that a lot of the traditional martial arts behavioral rules are not really enforced. There are no customs the like of you have to sit like this or that, or bowing to the ground before you address the instructors. Most often you’ll witness someone cracking a joke or two, of, course, within the bounds of respectful behavior. BJJ is and that takes place in a relaxed environment, allowing people’s creativity to rise to the surface. As such, punishments for lack of disciplines are rare and few between. Unless you train with Ralph Gracie.

Ralph Gracie is one of the legendary Gracie family members. He is a brother of Renzo and the owner of multiple academies across California. Ralph is also a distinguished MMA fighter as well as a proficient grappler. So, when he decides to base his teaching on a “questionable” method, you can hardly hold it against him. His pedigree is enough to justify the use of some “antiquated” teaching methodology. Or is it?

Ralph Gracie Jiu-Jitsu

Ralph Gracie is the son of Robson Gracie and grandson of Carlos Gracie, the founder of the Gentle Art. He is also the brother of Renzo, Charles, and the late Ryan Gracie. You can see how his family helped him up to be one of the most fearsome grapplers of today.

Born in 1971 in Rio, Ralph Gracie grew up in a family full of formidable fighters. As with many of the other Gracie family members, Ralph began training very early in his childhood but really took it up a notch as a teenager. His immense strength fro a skinny kid was legendary in Rio after he became notorious as a street fighter with immense punching power. Ralph got his black belt from his uncle Carlos Gracie Jr.

Ralph Gracie was also a pioneer of Vale Tudo and No-Holds-Barred fighting. It is in this circuits that he made his name as a tough opponent. After some time of fighting in MMA during the 90s, Ralph decided to start his own academy. He chose California as his region of operations and opened up a school in San Francisco. He started off with the help of his cousin, Caesar Gracie and ended up expanding significantly. Today, the Ralph Gracie academy has four schools in San Francisco and two more in Orange County. Apart from the number of schools, Ralph is the mentor and teacher of very prominent BJJ black belts. Some of them include Kurt Osiander, BJ Penn, the Camarillo brothers, Scot Nelson and plenty more.

Make A Mistake And I’ll Hit You In The Head!

Now, this is a method that most people reading this probably never experienced on their own. It was a common method of teachers in schools all over the world at the start of the previous century. Teachers often stroke kids with thin sticks, mostly on their arms or slapped them on the head as means of enforcing certain points. As teaching methods progressed, this was deemed cruel and excessive. Today, an act like that in school equals assault.

https://www.youtube.com/watch?v=L8bNn87js6Q

As you can see from the video, Ralph likes to use striking as a teaching method. According to the Gracie black belt, this helps his students learn faster. It also keeps students that make mistakes from repeating them regularly. In al honesty, Ralph Gracie si not the only one in the BJJ community who likes slapping a student or two when teaching. Recently, information came out that John Danaher also reverts to striking disobedient students as a means of enforcing discipline.

Consider this before we look into the possible effectiveness of this method. Ralph Gracie is as old school as it gets. Now, THe Gracies originally learned their trade from Maeda, and the Japanese are notorious for enforcing discipline this way. Furthermore, Helio and Carlos were part of a generation used to physical punishment as a means of motivation. Given the old school pedigree of Ralph, it is not surprising that he still keeps this tradition alive. Is it worth doing it? Well, if his students are anything to judge by, BJJ instructors need to take up this practice as soon as possible.

Effective Or Disrespectful?

In the modern world of political correctness, hitting someone as a means of teaching is nothing short of a crime. The concept of negative reinforcement, which “pedagogical” slapping represents, is all but abandoned in favor of positive reinforcements. While rewarding people for correct behavior is effective and arguably “more humane”, there should also be a place for negative reinforcement.

Should negative reinforcement techniques come in the form of strikes to the head? My two cents on it are that in the case of classrooms full of children, the answer is absolutely not. In a very competitive martial art that involves sparring, this is simply part of the sport. In more traditional martial arts, old school teachers often revert to many forms of “punishment” in order to enforce a point. Does it have to strike to the head? Of course not, but this method has its place in the sport of Brazilian Jiu-Jitsu.

If you’re training with Ralph Gracie though, be careful. the legendary coach might not find it enough to just strike you if you slack. Instead, you might even get a bite on the head as a warning!

Ralph Gracie’s black belt Kurt Osiander knows a thing or two about old school teaching methods. Get all the benefits of learning directly from a Ralph Gracie black belt without any of the striking. Make sure you get Kurt Osiander’s “Fundamentalsals Of A Jiu-JItsu Renegade” DVD set for a complete resource to Ralph Gracie’s style of Jiu-Jitsu!

Ralph Gracie Attack – What Really Happened?

High Percentage BJJ Americana Setups From Top And Bottom

By

BJJ World

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There are some submissions in BJJ that have been there since the inception of the sport. The rear naked choke, the armbar, the guillotine etc. are all fine examples of this type of submission. You see all of them in training and competition on a very regular basis. Yet, some of these original submissions are perceived as not completely reliable today. One of those that is mistakingly considered as inferior is the BJJ Americana. This bent arm lock has the power to finish fights very quickly, yet is often overlooked. Let’ try to correct this by looking at how you can use it from multiple positions in BJJ.

The BJJ Americana lock is a bent arm lock. It is very often mistaken with its sister submission, the Kimura lock. The main difference between the tow is the direction in which the hand is in relation to the elbow. For a Kimura, you need the hand to be closer to the opponent’s hips. For the BJJ Americana, you want the hand towards their head. Both fall within the bent arm lock submissions family and have fairly similar mechanics. Both submissions can also work as a mini-system, transitioning from one to the other until you get a tap.

However, employing such a system means you really know how to do both these submissions. Now, most of you have no doubt, learned the BJJ Americana as part of the basics curriculum. However, have you used ti much since your beginner days? If the answer is no, you need to reconsider. After all, this submission move is a direct product of the Gracies and we all know how they loved being effective. The BJJ Americana involves much of the same principles as other Jiu-Jitsu submissions. You need to be in a dominant position, you need to have control and apply proper braking mechanics. So let’s deconstruct the BJJ Americana lock and all the ways you can set it up.

Kurt Osiadner is as old school as it gets. So, when he comes out with an instructional on fundamentals, you do not say no. Improve all your foundational moves, the Americana included with the “Fundamentals Of A Jiu-Jitsu Renegade” Kurt Osiander 4 DVD Set!

Bent Arm Lock Submissions

The basic mechanical idea behind bent arm submission locks is to use angles and wedges to cause a break in the shoulder joint. In order to be sure you are efficient with such locks, you need to know which positions the work from. Having a dominant position that lands you a mechanical advantage is key for finishing a bent arm lock. Before we get into positional strategies, let’s understand how the BJJ Americana submission works.

What you need for a BJJ Americana is control over all three joints of an opponent’s arm. As it is a bent arm lock, you must look to have the arm bent at the elbow at a 90-degree angle. To perform a BJJ Americana submission you need to be facing your opponent. The goal is to fix their wrist to the mats with the help of one of your arms. For the Americana, it needs to be the same arm as the one you’re attacking. Next, you need to insert the wedge. This is your second arm that goes underneath the opponent’s upper arm and then reinforces the wrist grip. Just like with the Kimura, you need to figure four your arms. The arm you threaded under the upper arm goes on top of the other one.

In terms of control, the grips of both arms directly control the wrist of an opponent. The shoulder joint is pinned as a result of the wedge with the arm under the opponent’s upper arm. Finally, the control over the elbow is indirect and is due to the 90-degree bend.

Finishing requires you to pin the hand of the opponent to the mat and lift their elbow. It is known also as the paintbrush submission, due to how you drag the opponent’s hand across the mats.

BJJ Americana From Half Guard

The half guard is a very common position for hunting Americans. Whenever you’re in top half guard, remember that you need to attack the far side arm. This is going to ensure your opponent is on their back, which is crucial for control.

Whenever you find yourself in the top half guard, you need to make sure you deny your opponent an underhook. It’s not the end of the world if they get it, but a Kimura is the better option in that case. For a BJJ Americana, you need to pin the opponent’s wrist down to the far side mat. Whenever an opponent tries to frame from the bottom, you have an open path. Once you pin the wrist, shift your weight completely on top and proceed to insert the second arm. Since the half guard is somewhat limiting, if you lag with the finish, simply switch your hips again and you’ll expand the range of motion. An easy and tight submission to beat every opponent!

Mount Americana Setups

The mount is the quintessential American hunting position. it offers the best mechanical advantage for getting the lock. It is also the perfect option to use against someone defending chokes and armbars. Namely, whenever an opponent has their arms T-rexed, you simply use the position against them. Place one arm on their wrist, and another on the elbow and use your body weight to force the arm to the ground.

Once there, first make sure the opponent cannot retrieve the hand. To do this, push the elbow of your nearside arm into the side of their head. This is going to break their posture and keep them pinned. Once you have that you can think about threading the second arm through and getting the figure four. IF you’re up against a bigger opponent you can even sue your forehead to reinforce the figure four grip. finishing is really easy as you have loads of space to move the arm.

Side Control Attacks

The top side control is another great position for getting the BJJ Americana. What you need to remember is that side control is, in essence, a very dynamic position. So, in order to get an Americana, you’ll need to distribute your weight properly.

Once again, you’ll use the opponent’s frame against them. For the initial grip, place your hip side arm on the opponent’s biceps. You’ll use it to pull the opponent’s arm away from their body so that you can place the wrist grip in. From there on you proceed to pin the arm to the ground, just like in the other instances.

This is where a key detail comes into play. In order to avoid going forward for the finish and ending up reversed, you’ll need to adjust the grip. To do this, make sure you use the arm grabbing the wrist to roll the opponent’s arm away from them. This’ll ensure a very tight angle an easy finish without compromising your base. Also, remember to use a monkey grip (no thumbs) whenever you hunt for bent arm locks.

Sneaky BJJ Americana From The Bottom

AS a rule, doing Americans from the bottom dos not have a very high percentage. However, in certain instances, it can surprise your opponents and get you top position at the very least.

Bottom side control is a top position fro sneaking a BJJ Americana in. You’ll need to remember that you have to focus your attention on the near side arm. This is the one that often goes under your head. In order to get the Americana, you can’t let the opponent place the arm under your head. You need this arm in front of you so that you can establish your grips.

The idea is to grab the wrist of the arm with your opposite side arm. Once you have that grip, you place the second grip by wrapping the other hand over the opponent’s upper arm and into the figure four grip configuration. Finishing the lock is a bit different to top side Americans, as you’ll bend the arm at a different angle. Your goal is to force their arm towards the opponent, thus putting immense pressure on their shoulder joint. In the worst case scenario, the opponent is going to fall to their back in an attempt to escape. This gets you to top position with a fully locked Americana ready to go.

Source vid 1, Source vid 2, Source vid 3, Source vid 4

Check Also:

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Related Articles:

Alcohol And Athletes

BJJ And Alcohol – Tips To Make It Work

Add Alcohol To Your Nutrition Plan

Make sure You Choose Your Poison Carefully

Be Ready For The Aftermath

Consider Giving It A Rest

Check Also:

Ralph Gracie Jiu-Jitsu

Make A Mistake And I’ll Hit You In The Head!

Effective Or Disrespectful?

Bent Arm Lock Submissions

BJJ Americana From Half Guard

Mount Americana Setups

Side Control Attacks

Sneaky BJJ Americana From The Bottom

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