REVIEW: High Precision Half Guard 2.0 – Jake Mackenzie DVD

Fighting off the back is Brazilian Jiu-Jitsu’s one characteristic trait that has prolled the art to stardom. Okay, it is not the only one but it is a major aspect of BJJ that amazes people to this day. Understandably, everyone wants to be on top, as it makes the opponent work against gravity as well as yourself. However, when you’re on the bottom, having great attacking options is a must. While the closed guard is the safest position there is, there’s one position that comes to people instinctively, even if they’ve never done grappling martial arts before. It is the half guard position and hardly anybody does it better than Jake Mackenzie. If you want to be as proficient as him in it, picking up a copy of the High Precision Half Guard 2.0 Jake Mackenzie DVD is a no-brainer.

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Whenever you’re up against a skilled passer, most open and closed guard variations tend to fail at a certain point. When that happens a new version of a closed guard comes into play, one arguably even more effective than the original. The half guard’s efficiency has been proven over and over again by the top grapplers of all time. However, due to its popularity, the half guard is not one of those mysterious BJJ positions. People have solved the best ways to neutralize the position until they can pass. This means that you’ll need to be really experienced and proficient with it in order to use it to its maximal potential. This, however, requires time. What the High Precision Half Guard 2.0 Jake Mackenzie DVD delivers is a shortcut to learning the best version of the half guard in a sliver of the time it takes to master it.

The Half Guard Position In BJJ

The half guard is by far one of the most versatile positions in Jiu-Jitsu. It is the go-to position for many distinct world champions, the likes of Caio Terra, Craig Jones, Tom DeBlass, Bernardo Faria and of course, Jake Mackenzie.

The versatility of the half guard comes from the many positional variations that are available. The basic half guard is when you have one of your opponent’s legs trapped with both of yours. Basically, the goal is being on your side while having your top leg on the outside of the opponent’s body. From there, the first thing you learn is going for an underhook, which consequently opens up plenty of attacking opportunities.

This half guard classic is known as the underhook half guard. Among other variations of the position, there are the deep half, Z guard, half-butterfly, seated half, lockdown and many more. All of these are very valuable weapons for every grappler. However, understanding of the classic half guard is the foundation for exploring other variations.

As far as half guard basic go there are a few things you need to remember when playing it. First, keep your back off the mat. This means that both your shoulder blades should never touch the mat, no matter which variation you’re playing. Secondly, never (or hardly ever) allow your opponent to control your head. Furthermore, the best way to stay safe in half guard while opening up attacks is framing. Using frames to keep your opponent at bay means you’re not wasting energy while you’re creating much-needed space. Finally, remember that you need to stay active. The half guard is a dynamic position the requires you to constantly be on the move. It is all covered in the High Precision Half Guard 2.0 Jake Mackenzie DVD.

Why Is Jake Mackenzie So Good At The Half Guard?

Jake Mackenzie is considered to be one of the most prominent grappling figures that come out of Canada. He is a Roberto “Cyborg” Abreu black belt, which is a huge accomplishment in itself. He has medaled in all big IBJJF tournaments in Brazil and has an outstanding offensive game from the bottom. For the better part of a decade, he lived in Brazil, perfecting his Jiu-Jitsu right at the source.

Brazil is where Mackenzie discovered the half guard and decide to make it his favorite. Of course, working with Cyborg helped his cause immensely. After all, Cyborg is a half guard magician himself, famous for the creation of the Tornado guard. The Tornado guard is essentially an inverted half guard. No wonder Jake Mackenzie turned out to be even better than his professor at the half guard. All that competing across Brazil also helped.

Nowadays, Mackenzie is a regular teacher at Cyborg’s Florida based gym. He still competes to this day and is relentless at going to the deepest ends of the half guard. As such, his High Precision Half Guard Jake Mackenzie DVD was a real hit. Now, the 2.0 version offers even better insight into this essential BJJ position.

Jake Mackenzie DVD: High Precision Half Guard 2.0

The best thing about this High Precision Half Guard 2.0 Jake Mackenzie DVD is that it is the second edition. This outlines how dedicated Jake is to the position. He could’ve come up with an entirely different subject, given how successful his last DVD was. However, Jake chooses to continue disclosing his amazing half guard tips and has once again excelled at it.

The information presented in this Jake Mackenzie DVD is very similarly structured as in his previous release. Jake primarily deals with all the details of his half guard position before moving on to attacks. Two whole volumes are dedicated to the offensive half guard game. Keep in mind that all his techniques are very appropriately dubbed “advanced half guard” While he takes it to step by step, there is some pretty high-level technique in this release.

The second part of the instructional is all about countering one of the most common passing systems in Brazilian Jiu-Jitsu. During the past 6 or 7 years, the knee cut pass has become the norm, especially against the half guard. Jake shows his take on dealing with it and eventually countering. All in all, you get very specific instructions from a person who simply excels at this versatile BJJ position.

Advanced Attacking Concepts

The High Precision Half Guard 2.0 Jake Mackenzie DVD begins like any instructional should – with the very basics. He begins with tips about basic positioning and staying off your back. The underhook battle is the focus here, and with Jake’s tips, you’ll be able to win it 99% of the time. What I think really hits the spot is the grip fighting strategy. This pertains to both sleeve and pants grips that offer unbelievable control love the opponent.

In terms of submissions, I am a guillotine and front headlock guy, so for me, there’s one clear winner in these departments. Jake shows a very cool variation of the guillotine, one that he calls the Pretzeltine. And that name is thoroughly deserved. The Palmieri lock is another move that demonstrates the creativity of Jake Mackenzie. There’s also a very nice Oomoplata finish available. Although the setup is nothing new, there are essential details included.

From a point-based offense, there are two main avenues of attacks. First up are back takes, which hare truly covered in depth. From the very basic underhook entries all the way to butt-drags, Jake opens up clear and decisive paths to the back. Continuing forward, Jake’s other method of attacking are sweeps. When submissions and/or taking the back is not an option, there’\s always the opportunity to sweep. From Lucas Leite’s sweep all the way to some Ryan Hall specials, Jake covers it all.

Countering The Knee Cut

The second part of the High Precision Half Guard 2.0 Jake Mackenzie DVD is all about dealing with the knee cut pass. As this is the most utilized pass gainst half guards, the need to address it so profoundly is clear. Mackenzie offers an understanding of the pass itself, before moving on to defensive options, to begin with.

Defensively speaking, Mackenzie’s concept is to redirect the pressure of the knee. As simple as it sounds, it is quite complicated and no one can clear it up better than Jake. Again, the focus is on the back takes and sweeps, with the Jedi Mind trick standing out of the bunch. Jake spends a lot of time explaining every concept here, so there are fewer moves per chapter, but they’re longer.

Finally, he ends with a few transitional options when battling the knee cut. Instead of only sweeping Jake offers paths to common attacking open guards like the X guard and the De La Riva. It wouldn’t e complete without a submission though, so there’s another Omoplata setup which completely nullifies the threat of the knee cut pass.

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What A Year Of Doing 10th Planet Warm Ups Has Taught Me

BJJ World

10th Planet Warm Ups 10th Planet Jiu-Jitsu

When people in the Jiu-Jitsu world hear the name Eddie Bravo there are usually two very different reactions. People either love him or can’t stand him. Admittedly he is a polarizing figure. That said, nobody can dispute the fact that he has greatly contributed to the evolution of Brazilian Jiu-Jitsu, especially in No-Gi. Eddie has been challenging certain established BJJ beliefs ever since he walked into Jean Jacques Machado’s gym as a beginner. Even before he founded 10th Planet Jiu-Jitsu, he had invented positions like the Twister and the Truck that turned out to be extremely effective. Since then his innovation has been relentless, although not always as effective in a general sense. However, his latest exploits seem to be the best of it all. I’m talking about the much-debated 10th Planet warm-ups system.

It is important to understand that the 10th Planet Jiu-Jitsu system is unlike any other you’re going to see. A big reason why this is so is Eddie’s approach. As opposed to Danaher, Ryan Hall, and other science-based BJJ wizards, Eddie is first and foremost an artist. So his approach is the complete opposite to the methodical and through one employed by the previously mentioned grapplers. So when he came up with his 10th Planet warm-ups system people had the usual frowning reaction. For those that have heard his reasoning behind it might make more sense. And for those that might’ve attempted it, the benefits are apparent and can be game-changing!

What Are 10th Planet Warm-ups?

First of all, let me make something clear. I am not a member of 10th Planet Jiu-Jitsu or any other affiliate academy. Actually, I train at a Gracie Barra academy which should tell you plenty. That said, about a year ago I came across Eddie Bravos’s 10th Planet warm-ups.

The 10th Planet warm-ups are a series of techniques, done in a drill-like fashion in which both participants need to work. Unlike everyday repetitive drills that focus on just one movement, these scenarios focus on a niche area of Jiu-Jitsu. For example, there’s one sequence that focuses on everything to do with the butterfly guard. However, instead of simply restarting once a butterfly sweep is done, now the other person has the opportunity to train specific mount escapes and so on.

As Eddie Bravo puts it, these warm-up series are as close to shadow boxing, or bag work as you can get with a grappling martial art. After all, you rarely train jabs only for an hour when you train striking right? The basic concept is that since you can’t train BJJ on your own, you grab a partner. Once you do that though, don’t just do butterfly sweeps, for the duration of a session. It is much better to drill combinations, and that is exactly what you get with these warm-ups.

As far as the 10th Planet Jiu-Jitsu system goes, they focus on the areas they work the most. So they have sequence scenarios that start and/or end in their top positions, many of whom tend to be the same with the most dominant positions in BJJ in general. So when the subject of the class is in one of these areas, 10th Planet practitioners warm up with the appropriate sequence of techniques.

A Different Approach To Drilling

The 10th PLanet warm-ups are organized in a very specific fashion so that they make a lot of sense. Basically here are eight scenarios according to specific areas of BJJ. They are organized by letters so that they’re easy to be assigned to a specific day. The letters so far range from A to H and there are 4 specific sequences within a letter. That puts the total of drill sequences at 32, which is a lot. It took me the better part of a year to memorize them all, and that is without constant changes Bravo’s making.

In terms of areas of focus, the 10th Planet warm-ups pretty much encompass everything. While it might not be apparent from their designated description name, they do go in every possible direction. So, for example when you train The “G” series or “Half Guard Passes” you do not just pass the half guard. Once you pass, you do transitions to the mount or Ashi Garami positions. Once there, you get the opportunity to go for submission before allowing your partner to train an escape and, in most cases, a counter. Some sequences even end with an escape or re-counter on your part.

What these drill sequences bring to the table is first and foremost transitional prowess. While we tend to focus very much on the muscle memory in regard to specific movements in BJJ, we often overlook the need to do so in a transitional sense. The 10th PLanet JIu-Jitsu system is based very much on fluidity, hence the focus on connecting various most often seen situations into complete sequences with multiple possible follow-ups.

https://www.youtube.com/watch?v=eg1g0XeCBJ4

You Don’t Have to Be 10th Planet Jiu-JItsu

For more than a year now, I’ve been drilling a specific 10th Planet sequence at the end of every class. Unlike Bravo, I do not utilize them as warm-ups, but rather as competition-oriented drills. A bunch of purple belts and above competitors gather at the end of class for about 30 additional minutes of drills, based on the 10th Planet warm-ups.

At first, we were pretty much lost. However, with time, we got into it and started building up our efficiency. Suddenly, stuff that we are drilling at the end of the class started working seamlessly during rolls. Mainly, it was in a defensive manner, from tough positions against more skilled training partners. That only made us work more until we realized that even the attacking sequences are easily introduced to any grappler’s style. Furthermore, the sequences can be cut short, or they can be connected so that you go straight to a different one.

The fascination with the 10th Planet warm-ups grew even more after a few of the guys managed to use sequences or parts of them under the pressure of competition. Classical drills never seemed to do the trick before we started connecting everything into logical sequences. That heavy bag for BJJ theory seems to be spot on!

In all honesty, there are parts of the drills and even complete sequences that make no sense at all. Following the 10th Planet, warm-ups don’t mean we do them by the book, beginning to end. We threw some stuff out, replaced other and even added something of our own. What we really learned was the power of connecting everything and begin aware that transitions in and out of positions can also be drilled to great effectiveness.

10th Planet Related Instructionals:

10TH PLANET JIU-JITSU ALL STARS 2 DVD SET
RUBBER GUARD: THE MEATHOOK BY BRANDON MCCAGHREN

10th Planet Drill Videos:

Guy Walked into a 10th Planet Academy and Challenged Black Belt to a Fight

Inside 10th Planet Jiu-Jitsu Grappling Concepts That Work

Battle Tested Pressure Passing – Bernardo Faria DVD Review

BJJ World

Bernardo Faria Battle Tester Pressure Passing

When I started BJJ I loved playing the guard game. The closed guard was my first love, after which I discovered open guards and built a whole game around it. Much like most of the people that roll do. During that time though, I never really paid attention to passing the guard. Despite having a strong top position game, my passing, in particular, was horrible. Basically, I did not enjoy passing the guard as much as I did playing it. Until I discovered pressure passing. Seeing Bernardo Faria dominate high-level black belt opposition by slowly destroying their guards with pressure changed the way I see BJJ forever. Finally, I had a passing style that really suited me. Now, all it took was learning it. And there’s no better resource than the “Battle-tested pressure passing” Bernardo Faria DVD.

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Needless to say, Faria is a black belt that knows what he is talking about. He has multiple world title to his name and a very specific grappling style. He is a half guard magician, particularly from the deep half. Faria is also an impressive pressure passer, the over-under pass being his favorite tool to dismantle people’s guards. Bernardo is basically unstoppable from the top. He has a methodical approach that is now available for everyone to learn. This Bernardo Faria DVD is a true masterpiece that includes all of his latest guard passing tactics and techniques.

What To Expect From A Bernardo Faria DVD Battle Tested Pressure Passing

Bernardo Faria is not one that releases the odd DVD every now and then. He is a regular in the department of creating digital content. What is even more amazing is that he manages to retain a very high quality of content with the high frequency of releasing material.So far he has content on all of his favorite positions, meaning you can develop a very effective grappling style by picking up his products.

For me, the Battle Tested Pressure Passing Bernardo Faria DVD is the one that anybody that grapples need to have. Faria’s approach is as unique as his teaching style. When he passes the guard Bernardo looks to stay completely safe while exerting intolerable pressure on the opponent. Before watching his material I never connected pressure passing with being on your knees.

Bernardo offers a lot of information but everything is easily understandable due to his teaching style. Faria is very easy to listen to and likes to base things on concepts. When he’s explaining the techniques, his immense grappling experience is immediately apparent. He anticipates the questions you might have while watching the material and covers every subject. All little details, from grips to body positioning are covered so that you end up with a complete system.

Be prepared to spend a considerable amount of time, however, on simply going through the material. The material is spread across four discs, each filled to the rims with content. Faria likes to include as much information as possible, as he does, so you can expect a very wide variety of guards. The material is chronologically structured, so jumping straight onto the third volume won’t do you much good. Start at the very beginning and as you get to the end everything is going to be crystal clear.

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Technical Specifics Of The Battle Tested Pressure Passing DVD

From a technical standpoint, this Bernardo Faria DVD starts by treating everyone watching it as a white belt. Faria explains how weight distribution works in terms of passing the guard. Passing pressure is more dynamic than pressure from mount or side control, as Bernardo explains. From there on, he teaches the over-under pass like nobody else in the world. Honestly, I expected as much, seeing as this is his favorite move to use in competition. When performed correctly, this pressure pass is unstoppable. Even in cases when an opponent might look to escape and re-guard from a distance, Faria has options. I really loved the prevention of escapes concept, because you take away every opportunity from the bottom person.

Furthermore, Bernardo goes over every guard variation you might come up against while rolling or competing. Lapel guards, spider guard, BUtterfly guard, you name it. Whatever guard your opponents decide to play you will have answers based on pressure. Even the dreaded worm guard has a weak point that Bernardo identifies and exploits with his over-under pressure pass. Once again, the focus is as much on counterattacks, or more specifically, preventing them. Faria offers ground-breaking concepts to deal with every escape or counter an opponent might use.

The real value of this Bernardo Faria DVD is in the final volume. In typical Faria fashion, he doesn’t just settle for demonstrating techniques but presents them in real situations. The final volume contains more than 20 rolls with the high-level opposition. During the rolls, Faria focuses on using the material he presents in the release. The rolls are narrated by him as he analyzes every situation that comes up and how to use his pressure passing concepts to deal with it.

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Sambo For BJJ – Vladislav Koulikov DVD Review

BJJ World

It turns out that Japenese Jiu-Jitsu and Judo didn’t give birth to just Judo Brazilian Jiu-Jitsu. These ancient Japanese grappling styles also played a huge role in the development of another famous grappling martial art. Russian Sambo has it’s origins in Judo, just like BJJ. Also like BJJ, Sambo developed into a grappling art of its own by merging Japanese techniques with local ones. Today, Sambo is a really effective martial art that is popular worldwide. One great representative of this art is multiple times world champion Vladislav Koulikov. He is not just proficient in Sambo but a highly accomplished grappler overall. AS such, he is the perfect person to teach chosen Sambo principles that are a perfect fit for BJJ. And he has the perfect platform to do so – the Vladislav Koulikov DVD – Sambo For BJJ.

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Techniques List

Sambo is a very distinct art that has rules of competition very different from those of BJJ. As such, not every Sambo concept is practical for jIu-Jitsu and vice versa. However, some moves, like the 4/11 and Inside Ashi positions, for example, fit BJJ perfectly. This Vladislav Koulikov DVD brings only the best of the best, taught by a Sambo expert, for the need of BJJ competitors. It is the perfect way to spice up your BJJ game and learn to think in a different grappling direction.

Sambo For BJJ

Sambo stands for self-defense without weapons in Russian. AS mentioned, the roots of Sambo are in Japanese Jiu-Jitsu and Judo, with some Soviet-style wrestling added in between. The conception of Sambo is due to the needs of the Red Army. It was designed to be the best martial art for soldiers in situations of hand to hand combat. Today, Sambo is a recognized Olympic sport that is taught across the globe.

The military application of Sambo is not one suited for sports environments, which prompted the art to further develop into several sub-styles. Nowadays, self-defense Sambo is the closest to the military version, while practitioners can also choose Combat Sambo, Freestyle Sambo, and Sport Sambo. Sambo practitioners wear a Gi jacket that is red or blue, shorts and distinct shoes. It is a very submission-oriented art that especially favors leg locks.

Vladislav Koulikov was born in Russia where he first discovered martial arts. After moving to the USA in the 90s he found a distinct lack of Sambo in the states. So he took it upon his own to spread the art of Sambo. He is a multiple times representative of the USA at the World Sambo Championship. Currently, he runs several academies in the New York area where the teaches a signature hybrid style of Sambo and BJJ. Now, the Vladislav Koulikov DVD is available to everyone in the world, bringing Vlad’s unique grappling blend to everyone.

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What Is In This Vladislav Koulikov DVD Sambo For BJJ?

The Sambo For BJJ Vladislav Koulikov DVD is the perfect source of Sambo techniques that work really well for BJJ. Despite not having formal BJJ training, Koulikov spends a lot of time training wrestling and grappling after moving to the USA. He even has a few MMA bouts under his belt, making him more than qualified to know which moves are worth your time.

In terms of cross-training, it is often said that catch wrestling is the perfect art to compliment JIu-Jitsu. Well, you can think of Sambo as catch wrestling on steroids. It is all about finishing a fight in as little time as possible. This DVD is aimed first and foremost about submission artists. People that like to go for the finish are going to benefit immensely from this release. Not that every other grappler won’t learn something new, but do not expect much positional mumbo-jumbo here. What you get in this Vladislav Koulikov DVD are numerous submission options from positions that you already know. It is the perfect tool to take your submission rate in training and competition to a whole different level.

Throws And Takedowns

To begin with, you’ll learn takedowns and lots of them. However, most of these are not your usual takedowns. Due to the Gi and shorts apparel, Sambo has a very specific system of highly efficient takedowns that always end in submissions. A lot of the takedown elements are very similar to Judo, but with an added twist. This makes them perfect for BJJ, seeing as how everything in regards to the standup is borrowed from other arts. Fireman carries, Tai Otoshi, Kouchi Gari and a bunch of other takedowns are covered in-depth and linked with submissions.

True to Sambo’s style, Vlad demonstrates how to land in the perfect position for a leg lock after you execute a throw or takedown. Ankle locks and kneebars are the focus of this volume, but they’re unlike anything you’ve ever seen before. Koulikov’s details on finishing the moves clearly show why Sambo is the premier leg locking art in the world. Furthermore, he stays the course of IBJJF legal submissions, meaning that everything you learn in this DVD you can use on a daily basis.

Submissions, submissions and more submissions!

In BJJ tournaments, people often try to roll through into a kneebar. Well, this move is actually a Sambo move, known as the Victor roll. This Vladislav Koulikov DVD teaches you how to perfectly execute it as a takedown or even from the bottom. Instead of just rolling about, Koulikov outlines the perfect pointers to keep you in control during every moment of the motion.

Next, it’s leg lock galore. Koulikov explores the Single-leg X guard from a Sambo perspective, meaning with extra leg locking options. Of course, the focus is on ankle locks and kneebars, albeit form positions you never considered before. The Vlad is probably the one move you won’t be able to wait to try out. It is brutal, effective and one of Koulikovs own making, so most of your opponents won’t be expecting it. After a few calf slicers, it’s all about escapes, and how to deal with armbars. Koulikov offers a couple of high percentage armbar escapes that’ll leave your opponents confused.

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Nutritional Guidelines For Going Up A BJJ Weight Class

BJJ World

NUtritio nTo Go A BJJ Weight Class Higher

Brazilian Jiu-Jitsu is a sport with lots of categories of competition. People that decide to put their skill to the test on the mats are divided according to multiple factors. First and foremost is the level of experience, which is determined by the belt rank. Next, competitors are assigned to a kids, juvenile, adult or master division according to age. The male and female distinction is futile to point out as it is more than obvious. The last parameter of grappling competition are weight classes. When someone wants to compete in BJJ, apart from age, sex, and experience, they need to fall within the bounds of a BJJ weight class as well.

Under IBJJF rules, there are 9 weight classes, without counting the absolute, in which competitors can grapple. Most of these are 10-20 lbs apart, meaning there is not much of a weight difference between neighboring weight classes. Most people, however, look for the advantage of being as heavy as they can within a BJJ weight class, so they very often resort to cutting weight before competing. However, this practice is a very difficult one and can have major health implications when done incorrectly. For those that are in between weight classes, especially those in the Masters’ divisions, are much better off looking to go up a BJJ weight class than constantly cut weight before competing. Just like with cutting weight, nutrition plays the crucial role in “bulking up” for a higher weight class.

The Safest Way To Cut Weight For BJJ: https://bjj-world.com/cutting-weight-for-bjj/

Calorie Requirements For Moving Up A BJJ Weight Class

The fuel for any athletic endeavor is food. When we’re talking about grappling martial arts, nutrition is even more important. For a better understanding of nutrition and the energy balance in our bodies, we need to break food down into it’s building blocks. The main building blocks f any diet are macronutrients that come in the form of protein, fat, and carbohydrates. These macronutrients are aided by a host of micronutrients like vitamins, minerals, fiber etc.

The ways in which our bodies process macronutrients are different but the goal is the same. While in a biochemical sense all these macronutrients are broken down int very different compounds, energetically they all come down to calories. Calories are a unit measure of energy that food provides for our metabolism to burn. Intake of calories is essential for our bodies daily functions and vary in accordance. When we’re laying around in bed our bodies require much less energy than we’re at work followed by a BJJ class.

The intake of calories determines metabolism. In that sense, less caloric intake than what the body spends means that you’re going to lose weight. More calories than the body can spend activate the body’s mechanisms for reserves, and the likely outcome is gaining weight. The math is simple in theory. In practice, however, the quality of calories, along with macronutrient ratio is very important.

Energy intake plays a crucial role in maintaining or gaining muscle mass. When looking to go up a BJJ weight class by gaining lean and functional weight, energy balance must be in the surplus. A positive energy balance is more important than the amount of ingested protein. In order to discover your optimal calorie needs, you can use this free calculator.

Optimal Protein intake

After a suitable energy intake has been established, protein intake needs to be determined. As such total protein intake is the most important nutritional factor for muscle hypertrophy. When looking to go up a BJJ weight class, grapplers should aim for an intake between 1.8-2.5g/kg per day. This, however, is only a rule of thumb and does not factor in individual needs. Leaner individuals require a higher intake of protein while in a calorie deficit and vice versa. These intakes are in line with what most people looking to build muscle already consume.

Once you establish your suitable energy and protein intakes, it is time to do some fine tuning to your nutritional plan. The quality, distribution, timing, and type of protein are all important in balancing a muscle-building diet. Remember, that as a grapplers, we’re not just looking to bulk up, but build functional muscle that’s only going to take you up in BJJ weight class, not four. The goal is to maximize the hypertrophic response to training not get bloated.

How Much Protein You Really Need

On top of the factors above maximizing muscle protein synthesis has by far the greatest benefit for improving muscle gain. Keeping protein synthesis in the muscles high revolves around the leucine content in meals. Also, important is the frequency of which protein meals are eaten.

When ingesting protein, a threshold amount of leucine of 2-3 g total is enough to result in increased muscle protein synthesis. This roughly equates to 25-35g of leucine-rich protein sources like whey, eggs, and meat. As an example, 35 grams of egg protein provide roughly 3g of leucine, which is on the upper end of the recommended threshold. This quantity is likely to maximally stimulate protein synthesis. Furthermore, protein intake of 25-35g at every meal is advised. The lower quantity is more appropriate for smaller and/or female grapplers, while the larger is for bigger individuals.

From a timing standpoint, eating meals spaced every 3-4 hours would optimize protein synthesis in the muscles in a 24-hour period. Spacing meals like this allow blood amino acid levels to drop. This results in repeated stimulation of protein synthesis by subsequent meals. Therefore, the optimal meal frequency is 4-5 protein-rich meals per day, at even intervals.

Protein Quality And Timing

Protein quality generally refers to how good (or poorly) our bodies make use of a certain protein source. Moreover, protein quality refers to how well the essential amino acid profile matches the requirements of the body. The digestibility of the protein and bioavailability of the amino acids also playing a role.

For non-vegetarian/vegan grapplers, protein quality is generally not a concern due to the relatively large daily availability. As such, the timing and frequency of intake are the most important factors in regard to protein consumption.

Within the meal frequency advised above, consumption of two maximal doses of protein appears to be best for muscle growth. Ingestion should be around the training time, separated by no more than five hours. For example, you ate a meal an hour before a two-hour long training session. This leaves a two-hour window to ingest 25-35g of protein after training. There’s no need to slam a protein shake immediately after training. You can take your time and build up to the next BJJ weight class by eating real high-quality food.

REVIEW: “Killer Turtle Attacks” by Mike Palladino DVD

BJJ World

Killer Turtle Attacks Mike Palladino DVD

Having trouble dealing with opponents that get into a turtle? Well pick up a number and get in line, s you’re not the only one. As we can see from Judo, the turtle position is defensive heaven if your idea of defense is doing nothing. In Brazilian Jiu-Jitsu there are some effective options for breaking down the turtle, but most of them take time to master. Furthermore, if the opponent is experienced in defending from the turtle, chances are they’re going to escape to guard leaving you frustrated. Luckily, one BJJ coach recognized the troubles that the turtle position causes and decided to do something about it. Thanks to the latest Mike Palladino DVD, you can now learn Killer Turtle Attacks that’ll solve all your trouble.

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Mike Palladino – Killer Turtle Attacks

Techniques List

Mike Palladino is a BJJ coach that got his black belt from Rafael “Formiga” Barbosa. He is the head coach at the Evolution Grappling Academy and extremely well versed in grappling martial arts. Not only does he have a black belt in BJJ but he is also highly skilled in Sambo under none other than Vladislav Koulikov. Some of Mike’s accolades are gold at the Combat Wrestling Championship, 2x Pan American medalist and a host of other titles. So, when a grappler of his pedigree comes out with a digital release on breaking one of the toughest defensive positions in grappling, you should pay attention. This Mike Palladino DVD is one that is going to change the way you see BJJ forever!

Turtle Trouble

Before we get into the meat and potatoes of Palladino’s latest release, let’s see why the turtle position is so tough to break. The turtle position is one very often utilized by Judo Players. By preventing positional transitions, you can prevent losing points to the opponent as well. In short, it is a position to keep you safe from almost anything.

When in turtle, grapplers are essentially on all fours, face facing the floor. The shins and head are the main points of contact with the ground, forming a strong tripod-shaped base. Furthermore, the head is tucked in as far as possible towards the knees. Elbows are placed in the hip folds and the palms are used to cover the neck. The turtle position turns you into a rock-like structure that’s very hard to move because of the strong base. Getting to a neck arm or a leg is also notoriously difficult since everything is so tight. The defensive power of the turtle is that every structure is protected by other surrounding ones, seeing how close and tight everything is.

The downside of the turtle position is that there’s nothing a defending grappler can do from there. Those that have experience in the position know exactly when to get out of it. itis precise timing that makes the position ultimately effective. IF a grappler decides to open up in a specific manner at a specific moment, they’ll get to the guard or half guard position with ease. At the same time, opening up the position also leads to attacking opportunities for the opponent. The beauty of the Killer Turtle Attacks Mike Palladino DVD is that it deals with both the closed and open turtle position.

“Killer Turtle Attacks” Mike Palladino DVD Review

What makes this Mike Palladino DVD different from other similar instructionals you might ask? Well, first of all, it is a No-Gi instructional. That means that all the techniques you’re going to see work in every situation. Battling the turtle with a Gi allows for more leverage thanks to grips on the material. Opening up a turtled up opponent in No-Gi takes much more effort (or strategy) and the skills are transferable to the Gi.

Furthermore, Mike presents a submission-based approached by defeating the turtle. The reason this works is that it’s a double attack. Attacking with submissions can end in one of two ways. First, the opponent can tap due to the submission, which is the best-case scenario. Second, the opponent might focus on defending so much that they open up other opportunities. This means you can either switch the submission or transition into a dominant position. Whatever the outcome, you’re going to achieve your goal of beating the turtle position.

The release is divided into two chapters, each on a separate DVD. The first one is mostly oriented on direct turtle submissions. The second one goes over transitional options to improve your positioning before going for the kill. All information is clear, precise and works as a complete system.

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Finishing Strategies Against The Turtle

Mike Palladino starts off things by precisely defining the turtle position. After going through its mechanics and structure, he covers the most common entries. In that sense, he goes over entering the turtle from both standing and grounded positions. What follows is the one thing you need to learn from this Mike Palladino DVD – multiple threat attacks. He has a system in place based on a triple threat. One attack is rarely going to work against the turtle. Going for multiple threats is going to ensure you get into a position to catch a submission perfectly.

After the detailed introduction, its time for some submissions! Mike Palladino explains such a wide array of submissions that you won’t be able to choose which one to try first! Front headlock attacks are the quickest way to deal with a turtled up opponent if you can get to the neck. As the triple threat system opens the neck, the first attacks are guillotine variations and D’arce/Anaconda chokes. Leaving no stone unturned, Mike also fills the gap between these two choke categories with neckties. Neckties are some of the most vicious attacks you can do and are very diverse. This makes them the perfect weapon to battle the turtle.

But why stop there? Palladino stitches his attention to attacking by trapping one arm into the Crucifix position. From there, he offers a huge collection of armbars, biceps slicers, and chokes to finish even the most stubborn of opponents. Keep your eyes open for the X armbar from the Crucifix, as it is one of the most effective submissions in BJJ!

Transitional Options

Don’t get me wrong, when I write about transitional options I don’t mean that MIke gives up on submissions. All it means is that he likes to improve his positioning in relation to the turtle before finishing. And the best way to do so is going for either the back or the truck.

Transitioning to the back is the most widely used method to deal with the turtle. However, without understanding the position and how it works you’ll most probably fail more than you’ll succeed. Mike’s triple threat method ensures that you’ll leave your opponent no chance to defend. Multiple backs taking options are presented, each specific to a certain situation. Of course, finishing options along the way, as well as from the back are covered in detail!

My personal favorite is the truck transitions. The truck is a highly underutilized position that is incredibly effective. As such it is my preferred spot to go against a turtle. Furthermore, it still offers the opportunity to get to the back, but not before having multiple submission options. Mike explains the truck mechanics and how to get there before switching over to submissions. Calf slicers, the banana split, twister, Kimura and many more complete this incredible Mike Palladino DVD. One thing is for sure. You’ll never get angry again when an opponent turtles upon you.

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Chris Haueter DVD Review – Old School Efficient BJJ

BJJ World

Old School Efficient BJJ Chris Haueter DVD

The Dirty Dozen of grappling. The name says it all really. These are the nastiest, deadliest and nowadays oldest grapplers that you wouldn’t want to cross paths with. Let’s clear up a common misconception before going on. The Dirty Dozen refers to the 12 first black belts in BJJ that were of non-Brazilian origin. These were the first people to truly embrace Brazilian Jiu-Jitsu and turned out to be real monsters on the mats. One of the bunch is USA’s own Chris Haueter. He is a Rigan Machado black belt since the mid-’90s and one of the pioneers of Jiu-Jitsu. Now, you have the opportunity to learn from him wherever you are, thanks to digital video releases. Appropriately names Old School Efficient BJJ, this is a Chris Haueter DVD that you can’t miss!

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Chris Haueter is known for one of the longest BJJ seminars runs on a global level in the history of grappling. He is a top-class teacher that has the ability to make everything crystal clear. Chirs is a fan of simplicity and likes to stay the course of the original philosophy of Jiu-Jitsu. A Chris Haueter DVD is worth gold these days, given the quality and amount of information available. What’s best about it is that it is suitable for all levels of practitioners, from white to black. It is refreshing to go back to the roots of Brazilian Jiu-Jitsu and revisit the fundamentals under the tutelage of Haueter.

Chris Haueter – As Old School As It Gets

Chris Haueter started off his martial arts journey as a karateka, before embarking on a wrestling stint. Following his high-school wrestling career, Chris joined the Marines and gave Thai Boxing a try. After a while though, he decided to go back to his grappling roots and through Aikido, found his way to a BJJ academy.

Chris first walked into the Rorion Gracie academy, where he met Rigan Machado, who became his teacher. Like a pioneer of BJJ, Chris Haueter is responsible for the development of a few positions that we today take for granted. One such position is the combat stance, which is how his academy is named. These days, Haueter trains under Rickson Gracie, always looking to perfect his game.

In terms of style, Chris is a diehard fan of the old school BJJ philosophy. HE likes to work with proven techniques and concepts without adding in unnecessary complexity. To that extent, he is a true wizard from the fundamental positions, using them as very formidable weapons. The release of a Chris Haueter DVD is an opportunity for everyone across the world to learn in detail from one of the very best the world of grappling has ever seen

Chris Haueter DVD Review

What you get when you buy the “Old School Efficient BJJ” Chris Haueter DVD is not just a BJJ release. You get the complete package with drills, strategies and MMA and real-world applications of Jiu-Jitsu principles. On top of that, he sticks to basic positions that everyone can do. More experienced students are going to find unbelievable details that’ll have them focus back on the old school and ditch berimbolos for a while.

The DVD is spread across 4 volumes, each tackling a specific subject. Both top and bottom position techniques are covered, with the focus on effective finishing and correct positioning. A crucial element of the DVD is the focus on weight distribution as a weapon. From the bottom, Chris teaches how to disrupt your opponent’s balance by making them shift their weight. From the top, you’ll learn to be heavy as a buffalo, often causing people to tap into pressure alone. Haueter’s instructions are really easy to follow as he teaches the way he rolls – simple and effective.

The Guard

The first Chris Haueter DVD begins from the closed guard, in true old-school BJJ fashion. However, it is unlike any other closed guard instructional you might find. Chris has elements of self-defense sprinkled along, which are going to be extremely helpful for MMA fighters and people looking to protect themselves in general. Submission-wise, the cross choke is dissected so much that even Roger Gracie might learn a thing or two.

Chris does not stop at the closed guard and goes over a few open guard variations in this volume. The spider, butterfly and De La Riva guard are simplified and explained in a way that makes them applicable to anyone. Furthermore, you’re going to get crucial insight into the principles of countering guard pass attempts, including the notorious over-under pass.

Guard Opening And Passes

The second volume flips things around and puts you on top. Once again, it is all about simplicity and effectiveness. There won’t be any cartwheel passes that’ll lend you in a gogoplata from the mount. However, there are extremely efficient ways to pass most of the toughest open guard variations.

First of all, begin stuck in the closed guard is quickly going to become a thing of the past. Chris sheds new (or old-school) light on the most fundamental guard opening in an astonishing demonstration. Furthermore, once the guard is open, Chris doesn’t rush straight into passing. Instead, he offers you passing concepts according to the way your opponent reacts. It is a concept that is surely going to work, as opposed to just one technique. Of course, there are also a few passes explained in detail so that you have enough weapons when you apply the passing concepts.

Top Position Details

In the side control series of the Chris Haueter DVD, the focus is on controlling the top positions after you pass the guard. Do you sense the connection here? The first DVD started off from the bottom offering submission and sweeping options. Once on top, DVD 2 took us over passing concepts and variations. Finally, the third volume is going to focus on the most dominant top positions that you can find yourself in.

Weight distribution from side control, brutally painful knee rides, essential mount details, anaconda-like chokes from the back. Whatever you think about, you’ll find in this volume. Once again, be prepared for the old-school approach of simple works best. Chris goes over all the positional nuances that are going to make you akin to an immovable object from all top positions. Only then does he dwell into brutal submissions that nobody is going to be able to get out of.

Finishing this exciting volume area a few crucial counters that are going to change your game forever.

Concepts And Strategies

Disc 4 takes a very different turn from the previous three volumes. Here, Chris shares high-percentage strategies for everyone over 30. Competing in the Masters’ divisions requires a different strategy and Chris knows this better than anyone. He offers efficient tactics to set up a high-level competition game based on old-school principles.

Furthermore, he goes over a few drills to help you develop an impassable guard. Regardless of the type of guard, you like to play, these drills are going to have a positive effect on your game. even more so, they’re going to help you perform the techniques from the first disc much more easily.

To wrap things up, Chris connects all the dots for effective MMA application. Once again it is all about concepts, old school efficient ones, that all but ensure victory in the cage. After all, they have been polished and tested for decades now by some of the best grapplers in the world. Now, you have a chance to learn them from the man that was there when they all got developed. What are you waiting for?

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Dean Lister DVD REVIEW – “Worry Free Escapes”

BJJ World

Worry Free Escapes Dean Lister DVD Instructional

A couple of days ago John Danaher came out with he announced that he is finally releasing a DVD series. Every self-proclaimed leg locker in the world had as close to a holiday as possible when the news came out. For all the people that are still not knee-deep in leg locks, this came as a piece of horrible news. People are now going to have access to a highly structured and effective system of leg lock submissions, primarily heel hooks. This raises the need for a defensive concept to battle these brutal submissions in a safe and effective way.

Luckily, there’s no need to wait as there’s a digital resource out there that is as good as they come. And it is hosted by the one man Danaher himself recognizes as the “original leg locker” Yup, you guessed it, it is a Dean Lister DVD that is all about escaping leg locks.

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In the flurry of leg lockin instructionals coming out every day, only a few have found it important to include defensive aspects of the game. This latest Dean Lister DVD is all about deconstructing the most dangerous leg locking positions and escaping submissions that were thought to be inescapable. Only a few people have managed to get out of bouts with the Danaher death quad without tapping to a heel hook so far, and now, you can learn the secrets to becoming one of them. Not that you’re going to face the squad anytime soon, but you’ll probably come up against a fan of theirs. this is even more dangerous, as people experimenting might do way more damage than those experienced in leg locks. So, grab your Worry-Free Escapes Dean Lister DVD and be afraid of leg locks no more!

The Threats Of The Modern Leg Locking Game

What Danaher brought to the world of Jiu-Jitsu, in terms of leg locks was nothing new. Actually, he applied the most basic BJJ principle of them all – positional control. Inspired by Dean Lister, Danaher decided to explore the forbidden territory of leg locks. However, he did not settle only for studying the different locks but instead developed a complete system. He decided to emphasize control over finishing, which interestingly enough, only improved the finishing.

Danaher’s leg locking system is based on what he calls Ashi Garami or leg entanglement. The Ashi Garami system focuses on controlling every joint of a leg with your whole body, before eventually finishing with a heel hook. its effectiveness is beyond doubt, as proven on every major competitive stage in the world. The riddle so far has been how to deal with the heel hook finishes that the system favors. The real problem, however, is dealing with the control that enables a grappler to finish with a submission.

Dean Lister, who is one of the most successful leg locker s in the world, is no stranger to the Danaher system. In fact, he is the reason Danaher developed it. Dean is also the first to recognize the need to deal with the positional dominance of this leg locking system, instead of submissions themselves. Now, with the Worry-Free Escapes Dean Lister DVD you can learn all the nuances of a successful defensive game too!

The Danaher Leg Locks System: https://bjj-world.com/john-danaher-leg-lock-system/

Worry-Free Escapes Dean Lister DVD

This Dean Lister DVD is a real masterpiece. Dean is extremely good at focusing on what is truly important and leaving all the mumbo-jumbo aside. he is a terrific teacher that is very easy to listen to. Do not expect to be confused by the complexity of his explanations. Quite the opposite, he keeps things simple and crystal clear.

The focus of this Dean Lister DVD set is on all leg locks that you might come up against. Whether legal or illegal, Dean offers ways to deal with every lock and position opponents might attempt against you. Three of the four volumes in the set are aimed at deconstructio\ng positions that lead to kneebars, heel hooks, toe holds, foot locks, and knee compressions. The final volume is a bonus one, offering defenses to the most common upper body submissions and escaping dominant positions.

Kneebars And Heelhooks

No introduction needed, Dean jumps straight into the deep end. Volume number one starts off with a basic knee bar escape before tuning to the dreaded heel hooks. If you ever wondered how someone could escape Rousimar Palhares’ heel hooks, you’ll get the answer here. Dean deconstructs every little mechanical point of control so that you’ll not only defend but escape the positions as well.

Kneebars are the central piece of this DVD, which is great news for all IBJJF competitors out there. Dean starts off easy, covering the basics of the kneebar, and offers defensive variations as the attack progresses. In that sense, you’ll learn how to defend the kneebar at multiple levels, from entry all the way to full leg extension. Lister covers everything there is about kneebar and heelhook defense, all the way to deal with an Imanari roll.

Footlock Escapes

If there’s one volume of this Dean Lister DVD set that every grappler needs to see it is this one. Straight footlocks are legal at every belt level in every competition in the world. A such, they are a big threat when done from a position of dominant control. Actually, it is this IBJJF legal footlock that Dean focuses on at first. Expect to learn a lot of details on the leg lock itself, before discovering how to get out.

Furthermore, the volume goes over every footlock position imaginable, Inside footlocks, outside footlock, attacks from the 50/50 guard area all covered in impressive depth. IN summary, this is the hail Mary of leg lock defense DVDs and is a must for anyone training BJJ.

Knee Compressions And Toe Holds

WHile toe holds are quite common in BJJ circuits, knee compressions are, for some reason, a very underused submission. Despite their huge effectiveness, people seem to shy away from them, even though they’re legal in IBJJF tournaments. There are a few instances when people have pulled off brutal compression locks in the UFC. Lately, Geo Martinez got one at the highest level of No-Gi BJJ – The Eddie Bravo Invitational. NOw Lister offers ways in which to deal with these brutal submissions. The lock itself is not very difficult to defend, but the position is. Lister covers both prevention and escape. He also covers rolling attacks that are notoriously hard to defend against.

IN terms of toe holds, There’s not much information. Let me rephrase that. There’s not much unneeded information. In one swift chapter, Lister explains how to deal with the toe hold once and for all, no matter the position your opponent is attacking you from. Easy, effective, and simple.

Armbars, Guillotines, And Positional Defense

Rounding off this amazing Dean Lister DVD are a few escapes and counters to upper body attacks. After going over every leg lock position available, Lister focuses on armbar escapes, guillotine defenses, and Kimura counters that are as easy as they are effective. You’ll also learn how to stay calm and collected when on the bottom of side control. This is essential in successfully getting out of one of the most dynamic positions in BJJ. All in all, you’re become unsubmittable to even the most experienced grapplers.

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REVIEW: Neil Melanson DVD – The Ground Marshal Guard

BJJ World

Ground Marshall Neil Melanson DVD Review

So, I was asked by BJJ World to write a review on a relatively new Neil Melanson DVD. Neil is by far one of the most entertaining and innovative coaches of today, so looking at his content is always a pleasure. I am very familiar with the work of Neil Melanson since I predominantly do No-Gi. So far, all of his instructionals and YouTube videos have been No-Gi which comes as no surprise given his catch wrestling background. Previously, I have really enjoyed his Catch Wrestling Formula DVD so I knew what to expect even before playing the content. I was under the impression that, generally, you can’t go wrong with a Neil Melanson DVD. After this last release, I’m certain of it.

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Neil Melanson is one of those coaches that leaves a lasting impression. He is eloquent, detailed and has tremendous knowledge. He is also famous for always coming up with alternative ways of strangling, neck cranking and/or limb tearing. Whatever his focus is, he always delivers effective concepts that universally work against high-level opposition. The Ground Marshal Guard series is no different. It is a classic Neil Melanson DVD release, so full of grappling wisdom that it’ll take months for you to truly grasp it. In this age of countless digital releases, it is refreshing to see one that truly explains grappling concepts, as opposed to only resulting in confusion.

Why Buy A Neil Melanson DVD?

In most cases, if someone recommends me a DVD, I’m essentially going to spend some time researching the person demonstrating the moves. That said, I’m going to save you some time and bandwidth and give you a few reasons why a Neil Melanson DVD is always a smart investment.

First and foremost, Neil Melanson’s pedigree is spotless. Both as a grappler and a coach he’s worked with some of the greatest names in MMA and grappling martial arts. He has a background in Judo, catch wrestling and BJJ, having trained with greats like Gene Lebell and Gokor Chivichyan. He is also a very renowned grappling coach, mostly based out of Xtreme Couture in Vegas. Randy Couture, Gray Maynard, Vitor Belfort, and Chael Sonnen are the names of only some of his standout students.

Furthermore, Neil Melanson has a teaching style as unique as his grappling style. Neil is a big fan of the conceptual approach, as opposed to focusing only on moves. He likes to develop systems based on a position or submission, with countless follow up opportunities to make sure he gets the tap. His teaching style is reflected in the structure of the DVD as well. Instead of 5-minute snippets and 20= chapters per DVD, with Neil Melanson, you get the opposite. There are only a few chapters on each volume, but they all go into high-detail and contains loads of information. Each chapter lasts in excess of 20 minutes and focuses on a system that incorporates a number of techniques.

Finally, since this is a guard-related release, how good is Neil off his back? Well, so far he has developed a few closed guard variations that are not really mainstream. And that is good since the fewer people know them, the more you can use them. AS far as effectiveness goes, there’s not much anybody can do once you get into these positions. Neil is notorious for his ability to submit people from the bottom, especially with triangle chokes. He is a true Ground Marshal and his latest DVD only confirms his pedigree.

The Ground Marshal Guard DVD Review

It is always good to start things off at the beginning. This Neil Melanson DVD does not start with the assumption that you know the intricacies of the closed guard. Instead, what you can expect from the first volume are the basics. What you probably do not expect is how deep Neil Melanson goes into explaining them. Crucial body positioning tips and correct placement patterns of legs and feet are the main focus for the better part of the first DVD. Neil’s signature submission rounds it off, with killer details on getting to, finishing and adjusting the triangle choke.

Going ahead, it is all about triangles. Now that the basis of the full guard and the triangle have been covered, Neil’s own attack systems come in to play. What I really like is the concept of anticipating the opponent’s reactions in setting up the choke. Rest assured, you’ll learn a couple of triangle variations that nobody but Neil himself can teach you. And he pulls no punches explaining them as well.

Neil’s desire to link submissions into effective systems really comes to the forefront in Disc 3. Again, wrist and arm manipulations are covered in depth before initially moving into the armbar. The two armbar options Neil presents are easily connectable with the triangle setups. Both these submissions systems go back and forth, allowing a grappler to get deeper and deeper into position for the finish.

Finally, the pièce de résistance. Neil’s latest closed guard variation is the Irish collar system. It is simple, it is effective and it is beautiful. High-level control that opens up tons of submissions, let alone sweeps. It is a true masterpiece and one that I rely heavily upon, especially since I have neck hernia problems and can’t handle being stacked.

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