The BJJ Instructors’ Creed – How To Run An Academy

There’s one common thing when people learn Brazilian Jiu-Jitsu. Whether they choose to go to class, learn from DVDs and drill with friends, or just feed off YouTube, there’s one parameter they can’t skip. Everyone needs someone to learn from. Whether it is the person teaching classes in your academy, or your favorite fighter’s DVD, you need someone to guide you. The need for instructors is the one key variable in all grappling martial arts. Without BJJ instructors, nobody can actually learn BJJ.

The Top DVDs For Grapplers To Learn From https://bjj-world.com/best-bjj-dvd-2018-digital-era/

As you can see, BJJ instructors have a big role and even bigger responsibility in the sport. They’re not only in charge of the class, but they need to also have great teaching skills. They need to know what to demonstrate, how to do it and how to make it clear for all kinds of personalities. They also need to know how to guide students towards the right answers instead of only providing short and incoherent ones. BJJ Instructors have the added responsibility of guaranteeing the safety of everyone on the mats. It is not a job anyone can do. For those that have set out on that path, we bring you the top tips to help you become the one of the very best in the sport!

Pristine Class Structure

During a class, no time should be wasted. Classroom teachers seek to eliminate downtime as much as possible. This, however, requires an incredibly attentive teacher to make sure that when students are finished they are able to move on. This does not mean that there should be no time set aside for discussion or questions and answers. It is actually quite the opposite. Time for these tasks is valuable and should be scheduled just like drilling, new learning, and sparring.

Using a round timer or a stopwatch works best when drilling or practicing technique. Although some BJJ instructors favor using a set number of reps, timers are better because the entire class works together. It is actually quite easy to schedule your class if you’ve planned ahead and set a timer.

An Easy Guide For Remembering The Names Of BJJ Techniques: https://bjj-world.com/remember-jiu-jitsu-techniques/

Failing to plan is planning to fail. Sure, you can always improvise for a class or two. However, the most effective BJJ instructors plan ahead and set specific objectives and so should you. When you don’t have a lesson plan, you plan to do the easiest thing possible. The result is standard and boring classes. This does not mean you must blindly stick to the curriculum. The best teachers also know how and when to adapt their curriculum to fit the needs of their students. A lesson plan will allow you meet objectives, keep students on task, and help you with structure too.

The Top Tools Of BJJ Instructors

Never forget the basics. Whenever you teach to make sure new students have the pprtunity to learn the basics. At the same time, more experienced students are going to benefit from the repetitions. So, make sure you incorporate drills into your curriculum. That does not mean that the entire class should be spent teaching a student one move only. It does, however, mean that every single class should include a serious review of basic fundamentals. Students of every level should review basic positioning, escapes, and submissions. Teaching to the lowest level student in the class is going to ensure that the student is getting something from the class It is also going to have the student leave believing that Brazilian Jiu-Jitsu is for them. That’s how BJJ instructors can change lives.

Fundamentals Of Jiu-Jitsu That Every Student Should Know: https://bjj-world.com/bjj-fundamentals-white-belt-know/

After every class, you should consider reviewing your own actions. How did your plan work out? Did you accomplish your goal for the class? Was what you taught important to your students? How does this lesson connect to the previous and next one? Could you make better use of the resources at your disposal? What are your strengths/weaknesses as an instructor? What is something you could improve upon?

Also, establish what makes a student successful at each belt level. Things like competition, time spent training, technical knowledge, lifestyle, etc. all matter a lot. Base your overall assessment of a student on that criteria. Don’t get caught in the pitfall of relying heavily on anecdotal evidence (like competition only). Many competitions are won or lost on strength and conditioning, especially at lower belt levels. Ultimately, basing all of your assessment of a student on one competition can be dangerous.

Creating A Team Environment

Don’t look at coaching as a business transaction. This is a common mistake that many BJJ instructors are making. Students don’t care what you know until they know that you care. By arriving to class early, greeting students at the door or as they come in, and talking to them about their lives outside of the academy, you will start to build a quality relationship. Sucha realtionship with your students that will not only make them want to return for another class, but will cause them to believe in the importance of Brazilian Jiu-Jitsu. They’ll hold themselves to higher standards, and cause them to want to continually improve on their training. The connection between you and your students should be respectful and follow the standards of the academy. Remember, the more you get to know your students, the easier they will be to teach them.

How To Recognize A McDojo Gym: https://bjj-world.com/signs-of-a-mcdojo-gym/

The ultimate goal of a BJJ instructor is to progressively de-emphasize their role and give their students the gift of taking on a greater role in their own learning. Developing good habits is a big step in that process. In those terms, try not to use phrases like ‘always’ and ‘never’. When you speak in absolutes, you tend to close your mind to what your students can teach you about your art. Also, you close their mind to possibilities. For example, if you teach your students to never cross their feet while controlling the back, you will hinder their development. However, teaching them why crossing their feet can be dangerous builds a habit. This habit will allow them to learn when they can and can’t cross their feet.

Never Stop Learning

BJJ instructors should regularly attend BJJ seminars and workshops given by other instructors. This is a great way to not only learn new techniques, but teaching styles as well. The largest part is giving back to the greater BJJ community. Post a few of your unique techniques on YouTube or on social media. Start a blog for your academy and interact with your students as oten as possible. Even when they cannot make it to class. Make sure to constantly improve yourself as a professional BJJ instructor.

BJJ Mouthguards, How to boil it, mold & Why You Should Wear It

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Contact sports are fun! Well, until someone gets hurt, they are. Luckily, in grappling martial arts there are fewer injuries to the face compared to striking sports. Ok, you do get the odd knee or elbow to the face when rolling in BJJ, but not on a regular basis. It’s not that grappling is safer than striking, because it has its fair share of joint injuries. it’s just easier on the face, which is the most presentable part for most of us. There’s one instance though, where JIu-Jitsu can almost match striking arts in terms of injury rate. It’s the mouth. Despite the very simple option of wearing a BJJ mouthguard, most people choose not to. Dentists rejoice!

A BJJ mouthguard should be a mandatory piece of any grappler’s equipment. It is as easy as that. granted, you won’t get hit as much in the mouth, but you’re going to get jaw pressure, people grinding your mouth and all sorts of pain-inducing moves when you roll. So why not just wear a BJJ mouthguard? It won’t make you less of a “man” if you do, it’ll just keep you safe. Let’s explore some of the obvious reasons why you should wear one and look at some options available out there.

Why Everyone Should Wear A Rashguard When Grappling: https://bjj-world.com/wearing-bjj-rashguards-under-gi/

Why Wear BJJ Mouthguard?

The most important reason why you need a mouthguard is very simple – protection. The idea is to minimize the risk of getting an injury to any of the fine structures of the mouth. A BJJ mouthguard is not just a regular mouthpiece. It is a specially designed piece of protective gear aimed to provide maximum protection in grappling-specific circumstances. The alternative is spending quite a lot of money on dental work, not to mention all the pain and discomfort.

The most obvious sufferers of traumatic mouth injuries are the teeth. Although they might seem like resistant little critters, they’re actually really prone to injury. When rolling during Jiu-Jitsu training, you can crack, loosen, or even break a tooth. Cracks are the easiest to get since it doesn’t take much force. Furthermore, it doesn’t have to be an elbow or a knee from your partner. It can be you hitting the floor, wall or even a stray heel from the people rolling next to you. The resulting cracks might seem like nothing to worry about but nothing could be further from the truth! A cracked tooth is a doorway for infections that can have dire consequences.

Injuries to the bones of the jaw area another major concern. While jaw injuries are way more prevalent in MMA, they do occur in grappling as well. Unlike MMA, in BJJ they’re the result of pressure and can be far more devastating. A BJJ mouthguard can go a long way to protect the jaw by reducing the space which allows for injury-inducing movement.

The soft tissue structures of the mouth are also at risk when rolling. Busted lips are very often the result of a crossface. It hurts, takes time to heal and can get badly infected. Isn’t it easier to just wear a mouthguard?

The Best BJJ Mouthguards

In terms of shopping options, mouthguards are not at all difficult to find. Although you can make do with your regular over-the-counter mouthguard, acquiring a BJJ mouthguard is a better investment. They’re not that much more expensive than the regular one but they offer so much more.

Shock Doctor

For a BJJ mouthguard, Shock Doctor always tops the list for me. I’ve used their products for a while now and can attest to their efficacy. They do exactly what the packaging says. Now, despite all their products being top class, always make an effort to get a gel mouthguard when possible. The gel lines the inside of the mouthguard, making it slightly larger than regular ones. It does, however, provide a lot more protection than smaller mouthguards.

Venum Mouthguard

Venum is bran that offers everything connected to combat sports. From Gi’s to MMA shorts and mouthguards, they have a very large selection. While having some good grappling mouthguards, they’re always going to come second to those only working with mouthpieces, like Shock Doctor. One mouthguard that stands out fo Jiu-Jitsu is the Venum Challenger, also gel infused. The one big feature is that this mouthguard allows for better breathing than any of the other,s while still offering sufficient protection.

Under Armour

Speaking of brands that have all the equipment a grappler might need, you can’t skip Under Armour. Their BJJ mouthguard is as close to a professional dental mouthguard as possible. It is chew-resistant and allows grapplers to breathe while wearing it. Its only setback is that it can be tricky to mold properly on the first try.

Sanabul

One of the bulkier BJJ mouthguard you can get, this one’s perks are top protection and affordable price. Sanabul already makes BJJ Gi’s so they understand the needs of grapplers. Durability is one notable characteristic of this mouthguard. You won’t do much wrong with one of these, especially if you’re new to grappling. It might be difficult to breathe with it, but this is going to give you an extra conditioning boost.

Sisu Aero Guard

When it comes to mouthguards that allow the athlete to breathe, this one tops the charts. It is a great fit since it has a very thin design. It’s very lightweight, offers maximum protection and is the most comfortable of the bunch. It does provide a bit of a challenge when molding, but not as much as Under Armour’s product. It is one of the favorites of BJJ athletes around the globe. When speaking of Sisu, their Max Guard is also a great option from the lightweight mouthguards category.

On a final note, there’s hope for grapplers with braces as well. While many of the commercially available mouthguards might not be appropriate, dental ones are. A dentist can make you a custom BJJ mouthguard that takes your braces into account. Conversely, Shock Doctor offers one as well, again proving their superiority in the field.

How To Mold A BJJ Mouthguard

Most mouthguards come with clear and easy to follow molding instructions. However, we’re going to provide you with the basics fo making a new mouthguard fit you perfectly for Jiu-Jitsu.

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The easiest way is to boil a pot of water and submerge the mouthguard for about 20 to 30 seconds. All mouthguards usually have instructions for the precise time needed. Remember, the mouthguard should be heated to the point that you are able to mold it not the point where it melts. Next, immediately cool the mouthpiece by dipping it in cold water before biting down on it.

After you put the BJJ mouthguard in your mouth, bite down on it and use your fingers to mold it from the outside. Use your tongue to press against the roof of your mouth and sucking the air and water for a tighter fit. Finally, submerge the molded mouthguard in cold water until it cools down completely. Next time you roll, you’ll only need to worry about getting a black eye.

Judo For BJJ – The Essentials Of The Uchi Mata Throw

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Brazilian Jiu-Jitsu is a direct descendant of the Japanese grappling martial art of Judo. While the BJJ of today is very different from modern Judo, some moves cross the realms of the two arts. Since Judo’s strengths are in the throwing department, it is not surprising that one such move is a perfect fit for BJJ. Even more so when that move is often considered to be the best one Judo has to offer – the Uchi Mata.

The Uchi Mata is one of the most recognizable and crowd favorite throws in all of Judo. It is a fast and furious throw that can cause your opponent some true bodily harm. Furthermore, it almost always give you a dominant position afterward. There are some different variations of the throw. Different variations work with different success in different circumstances The variations of the throw, however, allow a practitioner to utilize the same mechanics in both Gi and No-Gi conditions. With such a high percentage move this is very much an added bonus.

BJJ vs Judo – Differences And Similarities: https://bjj-world.com/bjj-vs-judo-main-differences/

Uchi Mata Fundamentals

The Uchi Mata is a powerful judo throw, often used as a counter. Uchimata, or inner thigh throw, is classified as a leg technique in the Nage-no-kata of Kodokan Judo. It often uses considerable hip action as well and some references, therefore, consider it a hip throw (such as Judo in Action by Kazuzo Kudo, 9th dan). It is one of the most successful throws in competition Judo at all levels, and it is very difficult to defend against.

As with everything in BJJ, the Uchi Mata starts with grips. Without upper body control, there is no throwing in any kind of grappling martial art. the grips for the Uchi Mata are the regular Judo grips. One hand grips the lapel, at the level of the collar bone, while the other controls the opponent’s sleeve. The point of the grips is to cause a disbalance of the opponent so that you can execute the throw. For that purpose, you need to open the opponent’s arm while pulling with the arm gripping their lapel.

When the opponent is on their toes, the time is perfect for the entry to the throw. As with all Judo throws your feet need to end up between both of the opponent’s feet. The point is to get your thighs and close to the opponent’s thighs as possible. In order to finish you need to finish the throw, you need to lift one of your opponent’s legs with one of yours. The leg you’re looking to sweep is on the side of the arm you’re controlling. For the throw, you’re going to use the opposite side leg as the one you’re targeting.

The Uchi Mata For Brazilian Jiu-Jitsu

This throw is one of the highest-scoring throws in competition Judo, but be warned: it requires a lot of work. The Uchi Mata works well against bent-over postures that are very common in BJJ. In that sense, dedicating time to learn it might just be worth it. With Uchi Mata, you partially turn your back towards your opponent while pulling very hard to off balance him. The art of off-balancing is called ‘Kuzushi’ in Judo.

The point is to get the opponent to the ground while keeping top position. In Judo this is not always the case, but in BJJ it needs to be the ultimate goal after a throw or takedown. Judo practitioners often overcommit by BJJ standards and roll right over top of their opponents during the throw. That’s because one good throw can end the match and they’re not worried about groundwork after the fact. BJJ practitioners need to use a little more restraint.

Easy And Effective Takedowns For Jiu-Jitsu: https://bjj-world.com/effective-takedowns-people-suck-takedowns/

Uchi Mata Variations

There are many variations of Uchi Mata, including hopping versions, non-standard grip versions, and attacking the near leg, far leg, or straight up the middle. One of these variations is the so-called Korean Uchi Mata.

Korean Uchi Mata

What makes this throw different from the standard is that it requires a double lapel grab. In Judo and Jiu-Jitsu, it is rare to see a double lapel grab. It is almost always a lapel and sleeve grab or a lapel and belt grab. But for this version of the throw, you must grab the lapel with both hands. Start with your dominant hand. Then look to fake out your opponent, by falsely attempting to grab the sleeve. After the false attempt, grab the other side lapel.

Once you have complete control over the Gi, it is time to act. Otherwise, you will be open to takedowns in Jiu-Jitsu, and in Judo, you can be penalized. With the second grip, you need to pull up on his lapel to get him off his balance. Now that you’ve created Kuzushi, put your hip in, pull the lapels and use your leg up his leg to guide him through the air. He will end up flat on his back, and you can then continue on with your ground attack.

The Korean style Uchi Mata is a throw to integrate into your stand up grappling game. Everyone is always thinking about the lapel and sleeve grips. To mix it up, and work this double lapel throw can really confuse some players that are not familiar with Judo throws.

No-Gi Uchi Mata

To perform the throw you must force your opponent off balance to the front. It is often done when your opponent takes a defensive posture with the legs spread and arms pushing strongly as the upper body is bent forward.

You enter by pivoting or hopping in until you are standing on one leg between your opponent’s feet facing the same direction as the opponent. Sliding the other leg between your opponent’s legs you stretch it out and raise it up as you lean forward and pull your opponent onto your upper thigh. You will then bounce the opponent up and continue to turn and roll forward to complete the throw.

A Few Practical Ways To Fold And Carry Your BJJ Gi

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The BJJ Gi is a true source of pride for grapplers that train in it. It’s the proverbial armor of warriors, the most important tool in a Jiu-Jitsu practitioner’s toolbox. That, and they’re expensive as hell! No wonder people really look after their BJJ Gis, each one costs a small fortune and nobody has just one. However, once training is done, there’s no trace of that shining warrior armor you walked in with. Instead, you’re left with a pile of smelly rags, carrying the sweat contribution of several human beings. Try just throwing that in your trunk and you’ll be in for a stinky surprise! So, what are some great transportation options for your BJJ Gi?

In an attempt to maximize mobility and keep the BJJ Gi safe, people look for all kinds of transport variations. The most usual one is a regular gym bag or backpack. Most gym bags will fit a Gi perfectly, but they’ll also keep the smell of a post-open mat Gi. In terms of specific bags, there are backpacks and bags designed for the needs of grapples. They tend to take most variables into account and have ways to allow your Gi to dry without spreading odor. The downside is that they’re not on the cheap side. An alternative is using a drawstring bag that usually comes with the Gi. They’re simple and practical but they’re small and won’t fit much more than your Gi.

Why You Need To Fold Your BJJ Gi

Whatever your transportation choice is, remember that you need to find a way to practically insert your Gi and keep it safe until getting home. Furthermore, you could just fold up your Gi and take it around like that. How might you wonder? Well, after you check out our BJJ Gi folding options, you’ll be able to easily transport your Gi with or without a bag everywhere you go.

The Jiu-Jitsu Gi (and any other Gi for that matter) can be folded perfectly and properly if you know how to do it. It really is very easy, about as easy as folding regular pajamas. All it takes is just a little bit of practice and it can be done quickly and efficiently. There’s one very important thing, though, that you need to consider before folding. You have to make sure that your Gi is clean and bacteria-free.

The trick is to know approximately when to fold from the bottom up for a perfect, tight fit. Afterward, you can store the BJJ GI in your bag or any other place for an extended period of time. It’s also useful if you travel frequently and wish to fold a BJJ Gi tight to fit into your bags. Check out our folding options to make your life easier and more comfortable.

Here is how you fold your BJJ Gi:

The Basic Tight-Fit Fold

Before we begin, remember that this method of folding is not recommended after you wear the Gi. The sweat will cause the fabric to swell making it difficult to fold. Even if you manage to fold it while it is sweaty, it will most likely promote bacteria growth. So, make sure you only fold your Gi like this when it is clean.

First, layout the Gi top flat and across an equally flat surface like a table or even the floor. Try and brush the wrinkles off and keep the sleeves flat. Fold the pants in, away from the belt loops, and tuck the drawstring to the inside towards the Gi top. This keeps them away, making further folding easier.

The next step is to fold the lapels. Aim them towards the pants and make it as flat as possible. Fold the lapels, one at a time starting with the left sleeve and lapel towards the inside. Look to fold the sleeve onto itself so as to keep the fabric tight. Do the same with the right sleeve and lapel.

With the pants, you’re going to start from the bottom. First, roll the pants and Gi towards the top. This is where spacing is crucial. Try and keep the folding about 6 inches each, eyeballing the folds as you roll up towards the Gi top. As you fold up, keep an eye on the way the Gi is getting folded. If it feels uneven, unfold and start over changing the size of the fold for optimum tightness.

Once you get the top and pants folded tight, it’s time for the belt. Feel free to wrap your belt around your Gi if you would like. This step is optional as you’ll likely be stuffing the Gi into a bag.

The Backpack BJJ Gi Fold

If you want to have your Gi folded and wrapped around your belt in a carry-on backpack style we have the right option for you. Once again, this is not the best post-workout option. It is, however, slightly better than just stuffing in your bag unless you’re going straight home. The backpack fold allows the Gi to be in touch with air, which helps dry it off and reduce the smell.

When fashioning a bag out of your own Gi, you have a couple of options. The first is a true backpack, with straps for both shoulders. The second is more of a “handbag” model, that hangs on one of your shoulders.

For the backpack fold, you start by spreading your Gi wide open on the floor or a table. next, fold the pants lengthwise once and put them inside your BJJ Gi top and fold the bottom inwards, so that it fits the top. Then you proceed to flap the lapels over, just like when wearing the Gi. Both sleeves then get bent at the elbow and folded over one another. Follow up by folding the Gi top lengthwise, right over the pants that are inside. For the finish, just fold the Gi in half and you’ve got a square-shaped tightly packed Gi.

Now, for the tricky part. Place your Gi, open side up, in the middle of your belt. Next, tie your belt with a regular knot, just like in class. To form the backpack, thread the part of the belt through the Gi, all the way to the other side. Then, make another knot, and hide it inside the GI. You’re done and all set to go!

You can take this even further and place your Rashguard and/or shaker bottle inside the Gi backpack for maximum functionality!

The Handbag Variation

If you prefer to have your Gi hanging by your side, all you need is a simple variation of the backpack fold. This time you do not fold the pants lengthwise after placing them in your Gi. Instead, you just fold the top third so that you shorten them enough to fit inside the top. Close the lapels and skip the sleeve folding, and instead, fold one side all the way to the edge of the pants inside. Next, fold the sleeve, lengthwise, over the part you just folded. Repeat on the other side. Fold once more lengthwise and you’re done.

Now, do a loop with your belt crossing it over the middle of the folded-up Gi. Fold once more, this time over the belt and make sure you leave a large part of it for a handle. Create an “X” with the belt and tie it in a knot on the other side and you’re done.

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Best Cardio For BJJ – The “Never Gas Out” Program

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Cardio For BJJ is all about balance. You can’t just train one energy system and ignore the rest. In order to develop the best possible cardio for BJJ, you need to train everything in a smart way. This is how you need to train cardio for BJJ.

The most hated part of BJJ for everyone involved in it is the tap. At first, people hate the tap because they tap with their ego before anything else. Later on, when they get good at Jiu-Jitsu, even as people start to learn through tapping, they still try to avoid it as much as possible. It is only normal, seeing as no one wants to admit defeat, no matter how great ego control they have. However, even all taps are not the same. There’s tapping to a perfectly executed move you couldn’t counter. Legit. There’s tapping because you made a blunder and gifted a submission to your opponent. Also legit. And then there’s the cardio tap. The one tap all grapplers universally hate. But fear not, there is a great defense! It is called cardio for BJJ.

Before getting to the meat and potatoes of the subject, let’s make something clear. Cardio for BJJ is not as simple as going for a run or endless paddling on an elliptical. Much like grappling martial arts, conditioning for the mats is a complex subject. You wouldn’t go and compete in BJJ without any experience whatsoever, would you? First, you’ll need to understand what it is and what you’re going to need in order to be competitive. it is the same with cardio for BJJ. In order to build a huge gas tank for grappling, first, you have to understand how to approach the subject. Then, you can worry about what to do in order to achieve your goals.

What Are Energy Systems?

Energy systems are the complex physiological mechanisms our bodies use in order to fulfill energy demands. Now, energy requirements vary according to both overall activity and specific demands. You need the energy to get up, stay awake, work, eat, even when you sleep. However, the type of energy you need demands very much on the circumstances. Short and explosive movements do not require the same energy output as longer and slower paced activities. In those terms, sprinting requires different energy systems to work, compared to walking your dog.

Most sports or types of exercise can be divided into two categories: aerobic and anaerobic. Aerobic exercise is any activity that can be maintained continuously for a long duration, such as marathon running and/or skipping rope. Anaerobic exercise looks like things such as sprinting or weightlifting. During anaerobic exercise, glycogen is used as fuel, and the exercise is intense enough to trigger lactic acid fermentation.

BJJ is one of the rare sports that require both the aerobic and anaerobic energy systems. Knowing or practicing only one aspect of the sport is going to result in poor performance. For example, an MMA fighter who does not train grappling is not going to make it far. The same holds true in training cardio for BJJ. An athlete with good anaerobic capabilities is going to find himself struggling without the proper aerobic conditioning, and vice versa.

1. Aerobic Energy System Training

Aerobic exercise is a low-intensity activity done for long periods of time. During this time, the body taps into the aerobic energy-generating process. Aerobic activities are normally done at 60-65% of the grappler’s maximum heart rate. In order to meet the energy requirements, the body relies on oxygen using aerobic metabolism. The most common examples of aerobic activity are long-distance running and cycling.

In terms of cardio for BJJ, the time period of a match can vary from five to ten minutes, and even more. It is impossible for someone to sprint for five minutes. During a grappling match, there are periods of time when it feels like a sprint. However, these periods are short and then the pace usually slows down. When the pace is slower you are back on aerobic territory. If you do not have the ability to last long in aerobic conditions you are going to suffer because of it. So, all that long distance running you’re doing does have an effect, but it is not enough on its own.

2. Anaerobic Energy System Training

The anaerobic energy system is a more complex one than the aerobic and is in turn divided into two further sub-systems. It is important to note that all energy systems work in unison, feeding off each other. You can’t use one exclusively without engaging the others. In anaerobic terms, this is even more important, since there’s no oxygen to act as a fuel source.

Anaerobic exercise is a short, high-intensity activity where your body’s demand for oxygen exceeds the oxygen supply available. Therefore, anaerobic exercise is not dependent on oxygen. Some examples of anaerobic exercise are Powerlifting, sprinting, and interval training. In grappling martial arts, anaerobic energy is important for quick, explosive movements. A good example is what you experience in a scramble. Scrambles are short fast and unpredictable, requiring the support of the anaerobic energy system. You can’t have cardio for BJJ without working on the anaerobic system during your conditioning.

Depending on the duration and the fuel used instead of oxygen, the two anaerobic systems are lactic and alactic. Both have their place in the bigger picture, the latter for maximum effort short duration situation, while the former for medium intensity longer duration (think submission attempts).

Cardio For BJJ

The goal of both your anaerobic and aerobic BJJ training should be to gain muscular endurance in the specific patterns you will use on the mat. In order to be successful on the mat, you must train both energy systems, and the first step to doing so is an assessment. This can be as simple as taking a look at your current training.

Is there one area of your program that you feel is missing? For example, if you are always doing long duration, low-intensity sessions, then you know you need to add in some higher-intensity training. The best place to start is with the area you are lacking the most.

It is also important to keep your training in the correct context. Your number one priority is BJJ. You are not a marathon runner. Therefore, a purely aerobic workout for BJJ is not going to look the same as one for a runner. The longest match for a black belt competing in the IBJJF is ten minutes. The shortest match duration is five. So, make sure you train for the appropriate “distance.”

The same approach holds true for anaerobic training. BJJ athletes are not training for track and field events. You do not need to spend hours sprinting. How fast you can sprint means nothing when you step on the mat. There is one best way to prepare the body for BJJ – match the movements of the sport to your off-the-mat training. The goal of both your anaerobic and aerobic BJJ training should be to gain muscular endurance in the specific patterns you will use on the mat.

Programming Cardio For BJJ

Brazilian Jiu-Jitsu is a complex sport that requires the body to tap into its aerobic and anaerobic energy systems. To be fully prepared for this, make sure you include both aerobic and anaerobic training in your program. This will help you to build a larger engine, allowing you to train for longer and at a higher intensity. Not to mention you’ll be better prepared to come competition day.

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The Best BJJ DVD Instructionals For Masters Divisions

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Top DVD Instructionals For Masters Divisions

Those Brazilian Jiu-Jitsu practitioners that are past the 30 years of age mark are considered to be masters. In competitive terms, there area few Masters’ divisions, at increments of 5 years. Feelings of youth aside, these divisions are there for a very good reason. The average 40-year-old grappler cannot even think about competing at the same level as those in their twenties. The adult divisions are full of beasts in their prime that are just waiting to tear some master grappler apart. That said, masters are free to sing up for adult categories if they wish to test themselves. Whatever the case might be, Masters need a pinpoint strategy in order to stay safe and emerge victoriously. Such a strategy is not hard to develop, with the right tools. A good collection of BJJ DVD instructionals for Masters is one of those tools.

One of the first things that Masters’ have to accept is that they need a different approach than that of the young guns in the academy. Health becomes an issue because of multiple reasons. It is not just age, but also the training experience and the nature of the sport that predisposes people over 30 to injuries. There is a way around that (to an extent) but it requires careful planning and accountability. Not the two most prevalent characteristics of grapplers. Still, on the subject of health, cutting weight becomes more difficult with every passing year, while adding to it becomes a breeze. Rethinking weight categories is a big must for older grappling martial arts competitors.

The Best instructionals for Masters

From a technical standpoint, Masters do have experience on their side. Even if it is not Jiu-Jitsu experience on the mats, it’s life experience in general. That, however, does not guarantee that they’ll be smart about their mat behavior. The smart approach has to be the number one selection criteria for DVD instructionals for Masters divisions competitors. The best bet for Masters is to be highly efficient while being completely comfortable. Furthermore, every move needs to be done with the least amount of energy possible.

Movement is as important for the Masters as it is to white belts in BJJ. Every little movement has to have a clear purpose, otherwise, the effectiveness is not going to be there. Without effectiveness, a role or a match is soon going to turn into a very one-sided affair, and not in favor of the Master grappler. The defining trait of effectiveness is simplicity. It is the one most important characteristic of any worthwhile DVD Instructionals For Masters Divisions out there. Leave the flying Berimbolos to the young guns. Go for the Old school moves that have been proven effective over and over again for generations.

Daniel Beleza: The Masters Guard DVD

If there’s one position that is of the utmost importance for senior grapplers, it is the closed guard. Fighting from the bottom is never easy, but the full guard allows BJJ players to avoid being smashed while attacking. It is not hard to see why it is tailor-made for Masters, especially the older ones.

We kick off our top picks collection of DVD instructionals for Masters Divisions with a very appropriately named closed guard release. Daniel Beleza has been a BJJ black belt for almost two decades and certainly knows what the best game for Masters is. In his 3 DVD set keeps things simple and offensive. Given the high control of the closed guard, this approach is a very smart one for any BJJ player over 30. Beleza’s BJJ guard game is very submission oriented, with a very heavy emphasis on the loop choke. Apart from plenty of loop choking options, Masters are going to benefit profoundly from the array of armlocks, triangles, and armbars demonstrated in this instructional.

Chris Hauter: Old School Efficient BJJ DVD

Mr. Old Scholl himself, the Dirty Dozen member sure knows what it is to be a Master grappler in more sense than one. Hauter is a very distinct grappler and world class black belt for more than 20 years. His BJJ approach is as close to the original Gracie Jiu-JItsu as possible. Chris favors the battle-tested moves that give him comfort and control from every position in BJJ. Now, he shares them with you in his DVD instructional series.

Just as the name suggests, Hauter’s Jiu-Jitsu is as effective as BJJ can get. The one theme you’re going to notice through this article is the focus on closed guard. Once again, the closed guard is the starting point of a Masters’ BJJ strategy. Hauter’s DVD, however, does not dwell on one position only He offers options from everywhere, top, bottom and all the position in between. He also has a complete volume dedicated to strategies for dominating the Masters’ divisions. It’s a strong contender for the best of our bunch of DVD instructionals for Masters Divisions.

Neil Melanson: The Ground Marshall Guard DVD

Staying on course with the proficiency of the full guard for OG grapplers, we bring you a different option, thanks to Neil Melanson. The famous coach is a true representative of the Master division grapplers himself, although a No-Gi one, in contrast to the previous two. What Neil offers Masters in his set is the ability to destroy everyone from the guard in both Gi and No-Gi Jiu-JItsu.

The ground marshall guard is a rubber-guard looking type of guard that keeps the opponent’s posture broken at all times. The trick is in keeping control of it throughout a match, and Neil does a great job of explaining how. The submission options are both unorthodox and very high percentage, which is usually considered impossible. This is mainly due to the original setups of only the highest percentage submission like the triangle choke and the Kimura. It’s a gem of a DVD instructional for Masters.

Bernardo Faria: High Percentage Submissions DVD

Although Bernardo Faria has not reached the Master’s divisions yet, he’s definitely more than prepared to do it. His game is a very methodical and patient one, based on pressure, efficiency and tactics. All of those are available through his numerous DVD sets, but only one stands out as a Masters must-have.

Faria’s High Percentage Submissions set is pure genius. He focuses solely on those submissions that work. Triangles, armbars, and chokes are all there, with Faria’s original recipes for tapping opponents out sprinkled in between. Scarf chokes, a few wrist locks, and a Toe Hold or two are going to bring diversity to your Masters game. Get the DVD. You won’t be sorry!

One more young gun that can help the old guys. The Australian black belt stand-out’s material is the stuff of dreams in terms of DVD instructionals for Masters. Leg locks are always a good idea for older grapplers, and even more so when hunted from the bottom.

Craig’s instructions are very detailed, simple and perfectly structured. his approach leaves no space for an escape whatsoever, with re-counters to every possible leg lock counter. Your Masters’ full guard strategies are failing you? Fuck it, go for a leg lock! At least, with Craig’s help, you’ll be certain of getting the tap.

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What Is The Best BJJ DVD Instructional For Submission Hunters?

BJJ World

Best BJJ DVD For Submission hunters Guillotine

They say you always remember your first. Well, if they were talking about BJJ submissions then it is true. My first was an arm triangle (or I thought it was) against a fellow white belt after probably a month of training. From there on I was hooked. Every aspect of Jiu-Jitsu is fun, there’s no denying that but submissions are something else. It is the ultimate “victory” for any grappler. There’s a good reason why they’re so sweet. Submission is no easy feat, especially against a resisting, experienced opponent. It takes a lot of hard work and immaculate positioning to get a tight submission hold on someone. So, how do you go about improving your submission game? By supplementing your class knowledge with the help of the best BJJ DVD for submission hunters, of course.

When it comes to the one best BJJ DVD for submission hunters, the choice is not an easy one. There are a lot of variables to take in such as your favorite submission, the position you’re hunting it from, your opponent’s reactions. All these have to be taken into consideration when choosing a tool to help you polish your “kill” moves. In order to allow everyone to fine tune their favorite submission, we bring you the very best BJJ DVD for submission hunters in each category.

Best BJJ DVD For Submission Hunters

Submission hunting is an art form of itself, within the realm of the Gentle Art of Jiu-Jitsu. The beauty in grappling martial arts is that with submissions, you leave no doubt about who the winner is. IT’s the ultimate simulation of a lethal outcome. The tap is an acknowledgment that death or debilitating injury was certain. That’s the spirit of martial arts embodied, right there.

However, we all know that people can be conspicuously biased towards submissions. Not everyone likes every submission, and even sub-only world champions tend to gravitate towards a select few moves. I’d wager that a young Eddie Cummings would’ve gone for a leg lock DVD over a triangle choke one. So, when we look for the best BJJ DVD fro submission hunters we have to take their affinities into account.

Apart from favoritism, there are a few other factors that have a significant influence on the choice of submission fro a grappler. One is body type. One great example is Keenan Cornelius. He is a very lanky and slim grappler, that uses his build to great success in grappling. If you’re 5’2″ with short legs and arms you can’t expect to use Keenan’s moves as he does. Injuries are also a very important part of the puzzle. Inverted guard setups to submissions are not the best bet for someone with a neck hernia. Everything matters when we’re looking for the best BJJ DVD for submission hunters.

CHOKES – Hingertine by Josh Hinger

In a very cool instructional series, prominent grappler Josh Hinger deconstructs the guillotine choke down to the bare essentials. His Hingertine series does not just show the conventional aspects of the choke, but also his numerous and very intriguing modifications.

For all those that favor choke holds. especially from the front headlock position, this one has to be on top of the shopping list. You won’t just get a host of finishing details never before revealed, but also efficient setups from both top and bottom position. A complete and comprehensive game for all guillotine lovers out there!

Front Headlocks: Enter The System by John Danaher

Best BJJ DVD For Submission Hunters Front Headlocks Danaher — Techniques list

After Danaher went on to feature in THAT Joe Rogan podcast, the world of grappling changed for good. Everyone knew that he was a mastermind but nobody really understood to what extent his genius goes. Normally, the murmurs about no Danaher DVDs on the market just became louder and louder. And Hojn Danaher responded as best he could – he started filming.

No matter where you live if you’re a grappler you know the Danaher Death squad. Their competition success is undisputed and most of it is due to Danaher’s coaching. Whatever your favorite choice of submissions is, you can’t skip over the “Enter The System: Front Headlocks” instructional that just came out last week.

You might be surprised that it is this title that Danaher’s contribution to the Best BJJ DVD For Submission Hunters collection. Well, people do not use the front headlock that much in grappling. Even when they do they focus on just a guillotine or going to the back. Danaher’s DVD is going to change your approach. He goes deep into all the benefits of the front headlock position before going step by step over every option you have. Guillotines feature like never before, both from the top and bottom positions. He also offers timeless principles and concepts that make this position effective. Oh, and it is an 8 DVD set, meaning you get to listen to Mr. Jiu-Jitsu for well over 10 hours!

LEG LOCKS – Down Under Leg Attacks by Craig Jones

Until Mr. Danaher himself uploads an instructional (or 10) on the subject of leglocks, this remains the top resource available. Craig Jons is the only one that truly compares to the DDS guys. What’s even more impressive is that he doesn’t really try to reverse engineer their system to the T, but works on his own.

Over 4 DVDs young Jones shares his heel hook secrets that revolve mostly around entries. A really useful feature of his, for me, are his concepts on countering usual defenses. You’ll get attacking options off of the running man escape, the butt scoot, and all the other legitimate leg lock defense options. If there’s one digital release that has to be the universally best BJJ DVD for submission hunters, then we choose this one.

WRIST LOCKS – Scientific Wrist Destruction by Jamico Elder

Now here’s one for those prone to adventure. Wrist locks are not your everyday Jiu-Jitsu submission, to put it mildly. Being underrated doesn’t mean they’re inefficient, though. Quite the opposite, they’re one the most high-percentage submission moves in grappling martial arts.

Eder systematizes this big unknown in the BJJ world much like Danaher does with leg locks. From the low of opposing thumbs all the way to a spiderweb wristlock setup, you’ll learn it all. Embrace the dark side completely and add this DVD to your collection immediately. It’s useful for grapplers of all levels!

STRAIGHT ARMLOCKS – The Invisible Armbar by Diego Gamonal

The Armbar is one of the most used submissions in Jiu-Jitsu. It’s right up there with the rear naked choke as the highest percentage submission move available to grapplers. Go to any BJJ tournament and you’ll see more armbar finishes than any other joint lock there is.

Diego Gamonal went above and beyond in sharing his knowledge of this staple submission in his invisible Armbar set. The best part of it? This submission is everywhere. You can attack with it, counter with it and even use it defensively. Armbar enthusiasts, your quest for the best BJJ DVD for submission hunters is over.

BENT ARMLOCKS – Omoplata Everyone by Bernardo Faria

In the category of bent armlocks, we had a tie of sorts. Even though it is not the same submission, it concerns the same principle and the same joint. So, when hunting for the shoulder lock, we decided to go with the Kimura and Omoplata.

When talking about the Omoplata and learning from a prolific DVD set, the choice was pretty straightforward – Bernardo Faria. The multiple World Champion has the ultimate instructional on this highly effective shoulder lock. While this title is named “Omoplata Everyone” you should note that you’ll also be able to do it from everywhere. And not just the regular Omoplata. The Monoplata, a “crush the chicken” Oomoplata and plenty more variations are fully explained.

The Kimura Machine by Fabio Holanda

While on the subject of bent arm locks and shoulder locks, there’s no skipping over the Kimura. Fabio Holanda is ruthless with this move and he knows how to pass that knowledge along. The set is simply and precisely structured. The first DVD focuses on the bottom setups and mechanics of the Kimura. the second one is all about top position Kimuras that’ll submit any opponent you come against!

Now, this is not by any chance a list that covers every possible submission category and has a recommendation for each. It is merely a guide to supplemental learning material for the most effective submissions known to man.

Mat Therapy – Dealing With Panic Attacks In BJJ

BJJ World

Training martial arts is always a stressful affair. Depending on the art, the training environment, and the person training, it can be downright terrifying in certain situations. With grappling martial arts, where sparring takes place in extremely close proximity to training partners, different issues can arise. While most people training either have no problem at all or have grown accustomed to it, this is not an easy obstacle to overcome. Even more so, some people that have similar issues in other aspects of life, might feel that Jiu-Jitsu training exacerbates their issue. As long as you’re careful this is not going to be the case. Quite the contrary BJJ is a type of therapy that can help people overcome some real and debilitating fears. Welcome to mat therapy.

The term mat therapy is a widely used one in grappling martial arts, BJJ in particular. Most often it is used metaphorically, outlining the fact that training BJJ takes people’s minds off their everyday worries. Just take a look at people after training at any Jiu-Jitsu academy in the world and you’ll see a bunch of very happy people. While this is certainly a great way to use mat therapy, there are also more psychologically-specific ways as well.

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Identifying The Problem

BJJ has the amazing power to show people their true self. Knowing yourself is an accomplishment that not too many people in modern times can successfully claim to have mastered. Brazilian Jiu-Jitsu, and grappling martial arts, in general, are going to expose every little thing you do not know or do not want to know about yourself.

It is well established that ego is the first sacrifice a person must make in order to become a grappler. There’s no way one can retain a high-functioning ego while getting destroyed by people half their weight or twice their age, let alone those of the “weaker sex”.

Ego apart, real-life issues like panic attacks and certain fears that people have often come to the surface when they enroll in BJJ. Panic attacks are sudden periods of intense fear that often come about surprisingly. Symptoms include sweating, heart palpitations, shortness of breath etc and can last up to half an hour. They can be caused by multiple factors, from stress to other conditions like anxiety and claustrophobia.

Panic attacks in BJJ are not as rare as one might think, or hope, for that matter. Actually, they’re quite prevalent in many sports but tend to surface during grappling training due to the stress and intensity of practice. BJJ puts people in high-pressured anxiety-inducing positions regularly and repeatedly, so it is no wonder symptoms of underlying conditions often start to appear. Fear not though, mat therapy can lead you safely through them. It just takes work and the willingness to push through.

Panic Attacks In BJJ

Anxiety in BJJ can go in one of two common directions. The first one is “direct” mat therapy, where practicing Jiu-Jitsu actually calms anxiety and resolves symptoms. The other direction exacerbates the condition leading to full-blown panic attacks that can be crushingly debilitating.

The reality of BJJ is that you’ll end up with a person bigger, stronger, and more experienced than you. It’s going to happen at least once during a class. As if that’s not scary enough, this person is going to attempt to choke you or bend your limbs until you surrender. In doing so, they are going to try and make life as uncomfortable as possible, restricting your breath, putting pressure on your chest and head, and pinning you to the ground. All of the above can easily result in extreme discomfort that can trigger panic attacks.

Getting panic attacks during rolling include the feeling of extreme helplessness, horrible fear and all or some of the physical symptoms we previously stated. One huge reason for the emergence of symptoms is trouble breathing. Breathing is one of the things we seem to take for granted, up until we can’t do it. During BJJ, breathing is restricted two-fold, primarily through pressure on the ribcage. Although often unintentional, obstruction of the mouth/nose is the secondary.

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Panic attacks are not inherently life-threatening by themselves, but they can often cause complications that may be serious. In terms of grappling, panic attacks can lead grapplers to make wrong decisions that might have grave consequences. It is difficult enough for people to deal with it on a day-to-day basis, let alone having to fight it while wrestling a 220 lbs purple belt that’s squeezing the daylight out of you.

Mat Therapy – Solving The Issue

Anxiety disorders can only be understood completely by fellow sufferers. As such finding people with similar afflictions is a great way of dealing with them.

As we already identified breathing restriction as one of the top triggers for panic attacks, let’s work with that first. Finding a way to breathe and then, calm your breath down is a skill any grappler needs. For those with anxiety disorders, it becomes paramount. In order to be able to focus on mat therapy and take on your anxiety, you have to be able to breathe. Make sure to find even the tiniest little hole (there’s always one). Then focus on using it to calm yourself and your breath down. While difficult at first, it is going to become easier as time goes by.

Next, it is always good to use mat therapy in conjunction with “regular” therapy. Proven methods that help people outside the gym can be used to speed up your progress on the mats as well. Exposure therapy techniques, like flooding, are aimed at facing the trigger head-on until the attack passes. Counterconditioning is also a helpful form of therapy, where a person uses relaxation and visualization techniques to diffuse an uncomfortable situation. This one is particularly helpful during rolling, provided that you have viable relaxation methods.

Modeling (watching other people deal with anxiety) and cognitive behavior therapy (defining and confronting triggers) are also good options. The use of medications is also a way to deal with panic attacks, but they should really be a last resort.

Whichever approach you choose, make sure you really give mat therapy a try. For best results, consult a licensed physician and come up with a plan. BJJ is there to help and it will if you let it.

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Identifying The Problem

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