Elia Yuriditsky’s Side of the Story After Being Disenfranchised by Denny Prokopos and Eddie Bravo

Elia Yuriditsky 10th Planet BB Revoked by Eddie Bravo & Denny Prokopos

Elia Yuriditsky is now former 10th Planet Black Belt. Eddie Bravo and Denny Prokopos Revoked his 10th Planet Black Belt.

Two days ago Denny Prokopos, Eddie Bravo’s 10th Planet Black Belt announced that he’s recalling the black belt from Elia Yuriditsky.

It’s actually something new in the world of Jiu-Jitsu but it is as it is. Although, there were some previous cases of demoting students from one belt to another like in this case:  BJJ Brown Belt Demoted To Purple Belt By Jiu Jitsu Coach

Denny Prokopos wrote a post about Elia Yuriditsky yesterday:

“It is long known that there is a difference between a true martial artist and the lover of the arts. To some receiving a black belt is the ultimate goal but soon they realize that the black belt is just the beginning of a profound and deep connection between you and the integrity of the arts. Every day when we get up as a martial artist and a representative of a legacy we must make sure that our integrity stays intact and that make good choices to protect our own. Having our values intact and always within us is what we should always strive for and should expect from our martial arts family. So when any of our own true martial artists are not representing our core values and ideology to the fullest we have to make sure to protect the ones that do with not just everything we got but with all that we stand for. I had a talk with Eddie Bravo and we came to the agreement that we will no longer honor Mr. Elia Yuriditsky black belt under our 10th Planet Jiu-jitsu system and family.”

Elia Yuriditsky’s Response:

It didn’t take much for Elia to respond to this situation made by Eddie Bravo and Denny Prokopos. His first response was:

First, a few points before I delve into the whole story (if there’s an interest for one).I left the school and Denny’s response was retroactive.
I left because Denny was never there, the school nowadays is run by lower level belts most the time or people who were given very questionable promotions. Denny attempted to impose an authoritarian restriction on who I can or can’t train within the Bay Area and I don’t subscribe to that.
My understanding is that Denny sold the idea to Eddie because one of my training partners/coaches competed against Marvin Casteele in a recent FTW.
I haven’t been to a local tournament in years, not sure where they got that from.
I’m just trying to train, bros. I can do an AMA, write up the full story (it’s long), answer questions here.

Denny Prokopos Replied to Elia Yuriditsky’s comment on Reddit

“No one will bully me. I am prepared for everything. Unimaginable Things. I am the first 10th Planet Jiu-Jitsu Black Belt. I will not tolerate one of my Black Belts, now former, training a non-10th Planet representative in high-level Jiu Jitsu competition. That makes me look like a traitor to my Master, Eddie Bravo. A lot of people in martial arts think they know the meaning of loyalty, but they don’t. I don’t care what you write about me; you are entitled to have your own opinion, but that doesn’t make you right.

After back-and-forth comments from both Denny Prokopos and Elia Yuriditsky’s comments on Reddit and Social Media, Elia Yuriditsky decided to give his full side of the story for Jiu Jitsu Times:

Elia Yuriditsky: Here’s the real story, as I promised. I can’t say it’s an interesting story, but it is as close to the whole truth as I can bring myself to write. For those not aware, I am responding here to this thread:

I’ll keep things organized and chronological, and will try to keep the sources and biases as illustrated as possible.

My decision/announcement to leave the school from which I got my black belt resulted in a backlash in which Denny Prokopos (head instructor of 10th Planet SF and my now former teacher), at the endorsement of Eddie Bravo, ‘no longer honor [my] black belt under [their] 10th Planet Jiu Jitsu system and Family.’ This came after a long series of unpleasantness, including, but not limited to, Denny restricting me from training with a person he did not care for. I’ll get into the unpleasantness more below.

Ultimately, Denny justified his actions by stating that I betrayed the 10th planet system in helping my friend (Travis Margalit) prepare for a match against another 10th planet black belt (Marvin Casteele). Marvin is from the LA school; I’ve met him twice. I’ve never had a real conversation with Eddie Bravo. Prior to my revocation, he didn’t know me from Adam.

My friend Travis left the 10th planet as a brown belt six years ago. We have been training together total of 2008. If I have a friend, he is one.

I will admit that there were periods of time when I was not upfront about where I was training. However, Denny was well aware of my recent training with Travis, and he explicitly consented to my training with him just a few months ago. (I have the screenshot of that text convo if someone knows how to upload photos from a phone.) I was never told not to train with Travis. More on this below, too.

I didn’t corner Travis; I only trained with him. Had he asked, I would have cornered him, but he didn’t. Marvin is, for all intents and purposes, a stranger. We shared a franchise, sure, but if you have to ask where my loyalties lie when, on the other side, stood a man who has been there for me without question for nearly a decade… Well then, maybe the rest of this story isn’t for you.

To paint a fair picture, I’ll have to tell you who Travis is in relation to Denny, some details of how things parted, the degradation of the school over the past years, Denny’s overall behavior, and, finally, how I fit into this whole thing.

As For Elia Yuriditsky’s Thoughts and Feelings

My ten years of hard study at 10thP SF should have bought me a quiet exit. I have a life outside of BJJ, a professional career, and I didn’t deserve to have my character questioned so publicly without any explanation.

The response from my local community has been overwhelmingly positive. Years of trying to be there for people the way you want them to be there for you do not go unnoticed: the messages I’ve received have reinforced that for me. I’m really touched.

Some 10th planet people from other schools have told me that their doors remain open. It takes a lot to go against the request of your ‘master’ and his firstborn. I appreciate that the people I’ve met do not all blindly follow commands.

Denny is unreasonable. I asked that he simply take everything down and allow me my privacy; he insisted that he must tell the world that I am not his black belt so that I do not go around saying so. I’ve been offered black belts by many people now.

If anyone needs to hear it, I am not Denny’s Black Belt. As for the black belt itself, he can’t take it back from me any more than some unfortunate girl can give him back his virginity (just one jab, sorry).

As for Eddie Bravo, Elia Yuriditsky didn’t know what Denny told him. I asked that he pull his endorsement. I’ve told him I have at least earned my right to leave without a public spectacle. I’ve heard great things about Eddie; I have never witnessed them, unfortunately, and I never will. I wish his franchise success.

All the people I’ve met and developed genuine connections with remain in my heart. If a person’s sole criterion for determining their loyalty to you is where you pay your monthly fee, then that person is probably not someone worth concerning yourself with.

The “fight” between Denny Prokopos and Elia Yuridistky is an OLD STORY

The main part – who is Travis, and why is there an issue with him and Denny? I started training with Denny in 2008 when he taught out of a room no bigger than a small studio apartment. Travis was one of the first students. When I joined, I had nearly three years of BJJ under my belt. Travis had 6 months. I never tapped him.

Travis’s dedication and innate talent for BJJ made him an important part of the school. It also made him, at that time, one of Denny’s closest (and possibly only) friends. He eventually became the assistant instructor. In those days, Denny taught almost all the classes, but when he didn’t, Travis filled in.

Eventually, a riff brewed. Travis and Denny were both stubborn individuals at the time, and each wronged the other. I’ve heard stories from many people on both sides, and there is no clear answer as to who was right and wrong. From the best I can tell, neither had clean hands once the dust finally settled.

I had no role in their falling out, as I was in law school for most of it. And I trained only lightly when my schedule permitted. The fact is, I also don’t involve myself where I don’t need to be.

Travis eventually got his brown belt and left the school, as did two of his closest friends and main training partners. Denny never recovered from this blow. It resulted in serious trust issues, a regular demand for ‘loyalty’, and general suspicion of dissent.

Travis eventually found a new home in Bay Jiu-Jitsu, helping that school grow tremendously. Today, it is a successful Checkmate affiliate and is as competitive as any school in the Bay.

Over the years, Travis has made a lot of efforts to mend things. It has been 6 years, and Denny still doesn’t want people training with Travis.

This is evidence that Denny still hasn’t recovered from that hit. If he isn’t brought to reason, he probably never will.

Post Travis Development and Elia Yuridisky’s Role in it.

Things didn’t go too badly at first. Travis’s presence was missed,d but we had a strong team back then. Although the school was young, we were making good moves with upcoming competitors like Ben Eddy, Alex Canders, Mike Hillebrand, and Adam Sachnoff.

Denny has always been a handful, but we all loved him for it anyway. As many people pointed out, he would go on directionless rants with nonsensical pontification. It was fine; he knew his BJJ and knew how to communicate it.

Things eventually started to turn bad. Without getting too much into Denny’s personal life, he was in a long, difficult relationship. He eventually got engaged and then broke up. This is important to note for a lot of reasons. First of all, he no longer had anyone to keep him grounded. He grew more obsessed with illustrating a lifestyle and less interested in his schoolwork.

The breakup hurt the school in many ways. His fiancé’s father was initially doing the construction for the new location but it was never completed. Our entire downstairs is just concrete and supplies; Denny just said ‘**** it’, and uses it as a smoke spot before, during, and after class. The walls mats are screwed in with rusty nails, we have one poorly constructed shower, the ‘front desk’ is a half-constructed IKEA furniture accompanied by a broken chair.

The physical state of the school was representative of the school’s spirit.

Elia Yuriditsky About Denny Prokopos’ Behavior:

In Elia’s words, Denny became absent from his school and from teaching. While he was present, he was inattentive. And most of the time, he wasn’t even there. He was traveling around the world most of the time. Elia also said that Denny stopped teaching innovative and helpful BJJ moves. He was on his phone most of the time while in class, and most of his students never really had a chance to roll with him. He even stopped teaching on Saturdays and Sundays, and he was even yelling at people all the time for doing something wrong that he didn’t explain well. If he was present at the gym for like 4 days in one week, that was the peak of his presence in the gym. Although he was rarely present, even 4 times in a week.

Denny was just texting people to take over the class, including me. I was ok with helping at first, but soon I got fed up with it because Denny wasn’t doing his job. He wasn’t doing something he’s paid for, so I got fed up with it. I had my own schedule, and it was hard for me to be committed to teaching every week. The problem for Denny occurred when a lot of other people he was texting to take over class got fed up with it, too. What happened at the end is that most of the classes are now taught by purple and blue belts. He even gave some people, like Oscar and Matt, brown and black belts in respect, and those belts weren’t earned by those guys.

He literally destroyed the school with his manner because most of the talented people left. Either they left for other schools, or they opened up their own schools. It’s simply not the atmosphere that people can enjoy anymore.

More from Elia Yuriditsky about Denny and Their Relationship

Denny had something against me, and that was obvious. A lot of times, he called me out in front of the whole class for several minutes for whispering to a friend or some other behavior that wasn’t that wrong. he was ranting about sacrifice, and he was usually disregarding anyone else’s experience besides his own.

I just needed to get lost from that school and Denny. I was training every single there, even taking lessons twice a day, and I was his most dedicated student. Sometimes he would even chew me out and threaten me with violence because he thought I was talking, and I really wasn’t. That was enough for me to take a break from that school, so I took a few weeks off. I just needed a change as the atmosphere was so bad, just like Denny’s manner toward me. I found a new school and was very welcomed by Darren Uyenoyama from the FTCC gym and Travis, the subject of all of this.

I was training with both of them back and forth, and Travis made me feel like his gym is my second home. There was no other place I could feel like that, and especially not Denny’s gym.

A few years ago Denny found out that I was training with Travis, and he threw a fit. We were speaking about it, but he could never fully understand it and be ok with it. He simply told me he can’t accept I,t and I told him that I can’t take his command about where I’ll train. I continued training as I had all that time, keeping that situation out of the spotlight. I was speaking with Denny more about it, and it became a well-known secret in our BJJ community.

As Denny was traveling, even more, I was training with Travis even more. Very soon, Denny was pretty angry with it, and he couldn’t hide it anymore. We were talking about it again, and I told him that I need instructions from a valid teacher and not blue or purple belts. The issue was again under the spotlight. He expected me to stop going to Travis’ place, and I never told him I would stop cross-training.

And this is How Elia Yuriditsky’s Side of the Story Ends

Around six months ago, I took the picture with some very talented black belts. One of them was Travis, and Denny was angry about it. We spoke about it again but he didn’t have an understanding of the situation. I took a few weeks off to determine which school I’ll continue my training as cross-training wasn’t an option anymore. I wanted to see if I really see myself in Denny’s school.

After a few weeks, I decided to resign from Denny’s school. A bit before I did it Denny sent me a message that he’s ok with it that I’m training with Travis. It was pretty weird but I was very ok with it, and it was good news for me.

Marvin vs Travis was announced shortly thereafter, and training camp began. As I train at several schools, I could only see Travis once or twice a week. But we made sure to stack the training partners. It’s also true that I helped brainstorm strengths and weaknesses, but I didn’t then and don’t now have any insight into Marvin’s game. I’ve rolled with Marvin Castelle one time, for one round. Marvin actually trained at Travis’ school with Reilly Bodycomb for a week in October. We don’t exist in some secret world, and I don’t possess some secret 10th Planet info.

The match went on. Denny wasn’t at the event. Despite him promising to train and corner two of his own black belts, he instead decided to extend his 10th vacation in the last 12 months.

Travis won and he thanked me (and a few others) in his victory social media post. I knew he was going to do this and was fine with it. I don’t want secrets, and I own up to my actions these days.

Denny returned and, without a word about the classes I’ve covered (while still paying tuition), immediately started questioning me angrily. “Did you help Travis?!” he demanded. “I did,” I responded. “We train together, you and I discussed it. Honestly, I don’t want to discuss the merits of either of our positions if you’re still against that. I’d appreciate it if we can stop my membership. There are a lot of things going on, and I feel like I need time away from this environment. I hope you understand.”

That was it. I finally left. Half a day later, I get a text that I’m no longer recognized as a black belt. I let it pass; I’m done with school anyway. The next morning, I started seeing posts on social media that I again ignored, and instead answered questions privately. I had no interest in a spectacle.

The morning after, everything is viral. I asked Denny to retract his statement as I have a professional life and don’t need this coming up when people search my name. I asked the same of Eddie Bravo. Both give me some sort of tribal response. I told them, without a public retraction, I would need to clarify what happened.

So there it is. Petty, boring, and out in the open. This is a story of one man’s increasing need for control while losing it by his own hand, and another man who just wants to train in jiu-jitsu and live his life.

The BJJ High: How Weed And Jiu-Jitsu Work Together

The Mechanics of BARATOPLATA – A Painfully Effective Submission

Baratoplata

Every now an then the world of Brazilian Jiu-Jitsu is exposed to a new submission. Some these innovative submission turn out to be just a waste of time. Others, however, are game-changing moves that re-shape the world of grappling martial arts as we know it. So when an established Gracie Barra black belt and a top competitor comes up with an unorthodox submission, you can assume it is legitimate. Furthermore, once it’s proven in competition at all levels, you can rest assured it’s effective. Such is the case of the Baratoplata shoulder lock.

Check the Instructional from the creator of Barato Plata – Rafael Freitas

The Baratoplata is a quite unusual and very effective submission created by a Brazilian black belt. Rafael “Barata” Freitas is the person behind the move, as his nickname suggests. The submission is, in essence, a shoulder lock. It bears certain similarities to the omoplata, hence the “plata” adjacent to Rafel’s nickname. It might be considered as a reverse-grip omoplata of a kind. Let’s take a look at how this move came to be, and how to add it to your submission arsenal.

Speaking of a submission arsenal, check out the Highest Percentage MOves Of Jiu-Jitsu.

Rafel “Barata” Freitas

Rafael de Freitas is a Brazilian Jiu-Jitsu black belt, from the Gracie Barra lineage. He is an accomplished competitor with titles from the No-Gi Worlds and the Pan Ams. He’s also a professional MMA fighter with a great record.

Barata (which, by the way, means “cockroach”) was born in Brasilia. A capoeira practitioner since the early age of 5, he’s been involved in martial arts his whole life. Barata started BJJ under Alison Brites, in Brasilia. He first came up with the Baratoplata during his purple belt days. At first, it was a biceps slicer of sorts, that the small Brazilian later perfected into a shoulder lock. This was largely due to the INJJF rules that consider biceps slicers illegal until black belt.

Barate received his black belt from Carlos Gracie Junior in 2008. He currently teaches at the Gracie Barra academy in New Mexico.

Mechanics of the Baratoplata

As we said, the Baratoplata is primarily a shoulder lock. It is based on isolation of the shoulder joint via immobilization of the elbow. The breaking pressure of the lock is applied by moving the wrist in an outside direction. Another manner of finishing is to move the elbow and wrist in opposite directions at the same time.

Positionally, the Baratoplata is done with both the legs and arms. A key point is to trap the opponent’s elbow between your legs. One of your arms should be thread behind the opponent’s elbow, with the palm grasping your own thigh. This places their elbow pointed at your chin and the shoulder and aligns their shoulder and wrist. Pressure is loaded by rotating the body towards the opposite side of the opponent’s body. Lifting the arm is the final detail to a tight and painful Baratoplata.

Bottom Attacks

Primarily, the Baratoplata is a submission done from the bottom. It is often set up from the full guard to great success. To begin with, you should look for a reverse kimura grip on one of your opponent’s arms. Next, you should force their wrist toward their belly, at the level of the belly button. After trapping the arm, the foot of your leg that’s on the same side as the arm you’re attacking should go onto the opponent’s hip. The leg needs to stay tight to their body at all times.

Once the leg is controlling the hip, you place your arm through the loop you’ve made by forcing the opponent’s wrist into their belly. It should end up in the crook of their elbow. The palm of the hand that goes through ends up on your own thigh, providing strong gripping control.

Finishing from the guard requires a slight change of angle before breaking mechanics are applied. To obtain this, you need to shift your upper body to the side, similar to finishing a triangle choke. This will position you under your opponent’s body at an optimal angle to finish the Baratoplata. From there, you finish by applying pressure with your arm and keeping your legs tight to control the opponent’s posture and restrict movement. The submission comes on quick and is very painful.

Looking for more BJJ Guard Attacks? Here’s a very useful article you can check out.

Hunting From The Top

Although setting up the Baratoplata is most common from the guard, it can be attacked from a multitude of positions. In terms of top positions, the mount is probably the best position to hunt Baratoplatas from. Side control is also an option, allowing you to string the Baratoplata with other far side arm attacks.

Mount

From the mount, the Baratoplata is set up similarly to hunting an armbar. It is actually a great option to fall back to when an opponent defends armbar attempts. When the opponent has their arms crossed it puts you in a perfect spot for the submission. First, you need to thread your arm through and get a tight grip on their top wrist. Next, you lift your same side leg to get into a sort of S-mount position. From there, a cool half-spinning move is going to get you the leg position we covered before in the full guard setup. Actually finishing the submission from the full guard is the best way to ensure a tight Baratoplata. For a fast finish of the top, just underhook the opponent’s free arm and lift your hips.

Side Control

From topside control, the Baratoplata is great in combination with far side Kimuras and armbars. Namely, every time you get your opponent facing towards you, with a grip on their top arm you’re all set for the Baratoplata. You just pull your opponent towards you as if going for a far side armbar. Instead of stepping over their head and rotating for the armbar, though, you just place your leg in an S-mount like structure and throw the other leg around the arm. You’ll end up on the bottom, but you’ll have a tight shoulder lock all set to go. Often, you’ll get the tap in transition. Furthermore, you can always go back to armbars or hunt for triangles from the position.

BJJ Guard Game Basics – A Conceptual Approach

Omoplata Explained – How to Make It Really Work

Best BJJ Submissions For Smaller Grapplers

Top Foods To Help With Fat Loss For BJJ

Fat Loss

Being overweight presents a real struggle in all aspects of life. It is an even bigger obstacle if you’re trying to do sports. And, if you’re involved in grappling martial arts, then extra pounds are only going to get in the way. So, it is no wonder that most people look to drop those extra pounds and shed some fat. This is even more important for the Brazilian Jiu-Jitsu practitioner. BJJ is a weight-divisions sport where a couple of pounds can land you in the wrong weight class ta a competition. Fat loss is a huge staple of the nutrition strategies of all grappling martial arts competitors.

All in all, fat levels need to keep at a decent point for anyone involved in Jiu-Jitsu. It doesn’t just benefit the competitors, but also has a major role in training. Ever tried of performing an inversion while sporting a big beer belly? It’s is possible, but highly uncomfortable. Knee on the belly and other pressure-heavy positions turn into even more of a struggle than without a few extra pounds. Do not give an advantage to your opponents and training partners and read on to find out how to lose fat effectively so that you can perform at a high level on the mats.

Looking for a nutrition plan guide? Learn more about Performance Nutrition For Grapplers from this article.

Calorie Requirements For Fat loss

To understand how fat loss works, let’s first get a basic understanding of metabolism. The measurement unit of the energy a certain food provides our bodies is a calorie. Calories help us maintain the essential energy balance that keeps our bodies working. The fact is that our body needs energy, in the form of food, on a daily basis in order to maintain basic functions.

First and foremost, our bodies have a baseline of energy that’s required just for essential operations. This is the so-called basal metabolism or the energy our bodies need in order to be awake and functioning. Anything above this basal metabolism is used towards the momentary needs of the body. In those terms, calories that surpass the need of the basal metabolism can either be used to satisfy additional energy requirements or get stored for future “emergencies”.

Now, being awake, talking, walking, and doing daily tasks all require energy. Keep in mind that different actions require different amounts of calories. A desk worker based at home and a construction worker have very different energy requirements for the same amount of time spent at work (for example an hour). Sports-related exertions extend the threshold of metabolism even further. Grappling martial arts require a good amount of calories in order to maintain energy balance.

From there on, it’s all about simple math. How much should you lower calories for fat loss? In essence, calories have to be lower than the energy requirements of the body in a given day. However, they can’t be lower than the needs of basal metabolism. So, if you need about 2.000 calories to get through a day that includes BJJ training, then eat around 1.700 and you’ll drop fat fast!

Fat Loss Calories

Macronutrient Manipulation

Macronutrients are the building blocks of food. There are three types of macronutrients available to us from food – protein, fat, and carbohydrates. They are all essentially measured in calories. Protein and carbs are similar in their caloric value, while fat is the highest.

Without going too deep into the intricacies of macronutrient balance, we’re going to use a “rule-of-thumb” approach. For starters, protein needs to be high. It is a very satiating and calorie-dense nutrient. Stay close to lean meats, eggs, and certain vegetables (broccoli, spinach, mushrooms) for good quality protein. Fat is essential for the body’s hormonal system and metabolism and has to be included in a diet. Basically, the fact that you use for cooking and in salads is sufficient to keep you going. As far as sources go, olive oil, coconut oil, avocado, and nuts are all great choices.

Which gets us to carbs. They are a direct source of energy for the body and present the greatest threat in a fat loss nutrition plan. There are two very important tips to remember about carbs – you need to have them in your diet and you need less than you think. So, cutting back on carbs is the best recipe for fat loss. To do so, you must strategically lower carbs step by step, not just cut the amount you eat in half. Also, make sure you avoid them after the sunsets. Fat and protein should be all there is on your plate for your last meal of the day.

Careful manipulation of macronutrients is going to keep you away from weight cutting struggles that many champions face. Check out Joanna Jedrzejczyk’s troubles in that area.

Foods That Aid Fat Loss

When fat loss is in the focus, not all foods are created equal. We’re not talking about the macro and micronutrient composition of foods, but rather, their fat-burning properties. As such, certain categories do stand out far above the rest.

1) Green Tea

Green tea is the staple of many video commercial diet plans and there’s a real reason behind it. This delicious tea is derived from the leaves of the Camellia Sinensis plant. It benefits every organ system in the body.

Studies have shown that green tea accentuates fat loss through the increase of thermogenesis. This means that it raises the body’s metabolism level, causing fat to be mobilized from reserves and used as energy. A couple of cups a day are enough to yield positive results.

2) Grapefruits

Grapefruits are another staple element of all kinds of diet plans aimed at scamming unhappy housewives. Just like with green tea, however, grapefruits actually have fat-burning properties. They just need to be used correctly.

The timing of grapefruit consumption is the key to successful fat loss. As such, these citrus fruits should be eaten before a meal. There’s no need to go beyond one whole fruit, or even less. It can be utilized both as fruit or it can be juiced. Eating the whole fruit, is, of course, preferred to juice because of the fiber content. The trick with grapefruits is that they require more calories to digest than they contain themselves.

Fat Loss

3) Eggs

Eggs are one of the best protein sources available out there. They not only contain high amounts of protein per egg, but also healthy fats. This combination provides both energy and satiety. On the other hand, they contain no carbs at all. This means that they can be used to fuel an athletic diet while aiding fat loss at the same time. There’s a great reason why eggs are the breakfast of champions.

Learn more about eggs in this article.

4) Almonds 

Almonds, along with some other nuts like hazelnuts and walnuts, are essential in the diets of BJJ athletes. They are dense in calories that come from healthy fats. This means they are rich in satiating micronutrients while not providing fast, direct energy like that of carbs. A perfect combination.

Studies have shown that the strategic use of nuts has resulted in improved health biomarkers such as LDL and cholesterol levels. The best way to use nuts is snacking on them in between meals, especially before going on the mats.

5) Lean Meats

Contrary to the belief that meat is only good for building muscle, it can also be huge in aiding fat loss. Actually, you can, and should, eat an increased amount of meat while on a lower-carb fat loss diet. Lean meats are the best bet since they’re low in saturated fats. And yes, red meat is also on the menu.

Protein boosts the metabolism, keeps us feeling satiated, and is notoriously difficult to turn into stored fat. So, fire up the grill and start looking at lower-weight classes to compete in.

6) Berries

All members of the berries family, from strawberries to chokeberries, are great for fat loss. They provide the body with ample energy, crucial micronutrients, and a low number of calories. Phytochemicals that are found in berries are unequaled in the prevention of diseases and in boosting immunity. Also rich in fiber, berries are a true superfood.

7) Dark Chocolate

The surprise contender on this list, dark chocolate is a true fat burner. There’s only one catch though – it has to truly be dark. By dark, we mean cacao content of at least  75% or more. Anything less contains too much sugar and milk and will have an undesirable effect in a fat loss quest.

Dark chocolate stabilizes blood sugar, keeping insulin balanced. It protects from heart diseases and helps control appetite. It is the best option for those with an extremely sweet tooth. And, let’s face it, who doesn’t like chocolate from time to time? Especially when it burns fat instead of accumulating it.

Fat Loss Foods

George Lockhart Diet For MMA

A George Lockhart Meal Plan For Brazilian Jiu-Jitsu

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Benefits Of Drinking Coffee And Green Tea For Jiu-Jitsu Training

Watch this Guy Tapping to an OIL CHECK “Submission” in BJJ match

An "OIL CHECK" Submission in BJJ match

An Oil Check is actually very painful and uncomfortable position. Most of the time the main Effectiveness of this move is based on a fact that victim is disgusted with it.

An oil check is a move when you put your finger in your opponent’s butt and maneuver with your opponent using it.

Rickson Gracie Explains what Blue Belt Really Means in Jiu-Jitsu

The Oil Check move is mostly used in wrestling and there are numerous cases of it but it’s very new to Jiu Jitsu. Check out the video below to check how guy taps out when he gets a finger in his butt.

YOu can also check out the TMZ video on Oil Check, the most disgusting wrestling move.

https://youtu.be/rn9nfrQy9JM

Top Concepts For Passing Even The Toughest Half Guard

Top Concepts For Passing Even The Toughest Half Guard

The Half Guard is a very diverse position in Brazilian Jiu-Jitsu. It can be effective from both the bottom and the top position. However, the bottom aspect has the advantage, in my opinion. It allows for both more control and more attacking options. No wonder that the bottom half guard is the favorite position of many of the highest level grapplers. People like Caio Terra, Eddie Bravo, Ryan Hall and Bernardo Faria, to mention a few, have built great careers on a half guard game.

As efficient as the half guard is for the bottom person, it is twice as frustrating for the top one. Passing the guard of a great half guard player can be a tough thing to manage. Even top pressure passers, like Rodolfo Vieira have encountered difficulties in passing the half guard. So many variations are at the disposal to the bottom player, that getting through the half guard may seem an impossible task. Luckily, there are certain strategies that can be employed to neutralize even the most dangerous of half guards.

Understanding The Half Guard

Before thinking about passing, we have to understand the half guard and its mechanics. A good half guard player is going to look for a few very important principles of the game, in order to be successful.

First, they’re going to be looking to stay on their side. This keeps their back off the ground and opens up more offensive angles. It also shortens the distance allowing for easier defensive maneuvers. Secondly, they will look to build a strong structure. This means that the elbow of their bottom hand is always kept close to the body. Isolating this arm provides a great lever, shifting advantage towards the passer.

Next, whenever you’re passing the half guard, be prepared for a battle of underhooks. The top arm of your opponent is always going to look for an underhook. Despite some great options available from there, the deeper the underhook is, the bigger the trouble for you will be. So stay away from the underhook, and, even better, get one of your own!

Keep in mind that your opponent is going to be looking to move actively all the time he/she is in the guard. This allows them to manipulate space until they set up a sweep ora submission. It also prevents the top person from smashing them, pinning their back to the ground. Be wary of distance as well. The closer you are to their upper body, the more options the bottom person has.

The Underhook Battle

As previously mentioned, the winner of the underhook battle is going to have the upper hand. It is the key to passing the half guard. Once you obtain an underhook, you can look to employ a pass. Your opponent, on the other hand, must remove the underhook before looking to start a game of their own.

The key to getting the underhook first is recognizing your opponent’s attempts at one. Closing the space they need for an underhook is going to keep you safe while you get one of your own. Afte that, you can dictate the direction of the match thanks to your superior positioning.

Weight Distribution

In order to keep the advantage you have from the underhook, you need to know how to pin your opponent. After the underhook, the second crucial step is flattening your opponent to the ground. In order to do so, you must know how to correctly apply your weight for maximum efficiency. This is especially useful when passing the deep half guard.

A good way to ensure that your opponent can’t counter you is to tie up their legs. By pinning the legs together you can ensure that they have no chance of using a knee shield. From there, the crossface is a great way to keep your opponent from escaping until you get into position for a pass. A good crossface pressure is going to limit even the best half guard player. Make sure you spend time learning how to be extremely heavy from the corssface.

One more thing to look for is that bottom arm we mentioned. getting the opponents bottom arm away from the body is not only going to provide you more control, it’ll make the crossface easier to get.

Turning The Pressure On

A great approach to battling a proficient half guard player is tiring them out. This can be easily achieved by making them do things that they do not want to, but absolutely have to in order to maintain the position. This often results in mistakes or openings that will allow you to impose your own game.

Putting pressure on your opponents is a great way of causing discomfort. Pressure includes not only correct weight distribution but also proper angles and movement. Pressure is nothing but dead weight without direction. While an opponent might be able to deal with dead weight, dealing with a specifically directed force is a whole different problem.

In terms of pressure, even if it doesn’t result in a mistake it’ll achieve two important things. One is discomfort, while the other is the opportunity to free your leg. Getting your knee free from the opponent’s thighs is crucial for passing the half guard.

It’s All In The Hips

So now that you have an underhook, you’ve flattened your opponent and have pressure on, it’s time to finish passing. The best way is to use your hips. The structure you’ve built so far is going to allow you superiority in the position anyway.

As a rule of thumb, the hips have to stay close to your opponent at all times. This decreases the opponent’s options to sweep because your center of gravity is low. It also kills the space between you, taking away his leverage. Keeping your hips low is going to maintain the pressure on your opponent during the pass. This all but guarantees that the pinned and under pressure opponent is going to have no chance but to let you pass.

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Rickson Gracie Closed Guard Pass with an Arm In Stack Pass – Explained

Rickson Gracie Closed Guard Pass with an Arm In Stack Pass

Rickson Gracie shows a very basic technique on how to open the closed guard and pass it with a stack pass.

This is a very basic guard pass and one that you will usually learn in the first month of your Jiu-Jitsu training. The one thing about this guard opening that people usually don’t get is how it actually works. Students usually think it’s all about the pressure of their elbow on their opponent’s thighs. And it’s not even close to that. Your Back is the part of your body that is opening your opponent’s crossed legs.

When you’re on the bottom and playing closed guard your hips should be as closest as possible to your opponent’s hips. That way you have better control of your opponent’s posture and balance. Also, you won’t allow them to create space by getting their leg on your butt while your back is on the mat.

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That’s exactly what plays the role in this guard pass. When you’re on top you have to make pressure on their hips with your arms to manage the space between hips.  You’ll try to pressure their hips as much as possible to the floor to make space so you can get your leg in. After that, you can open your other leg, put your hand on their thighs, and “move back” with your back. It creates enough pressure on their feet to split. And then you just go for the stack pass.

Your posture is crucial in this guard opening because your opponent will do everything to get you down. Also, don’t dig your elbows into their thighs. Yes, it can hurt, it can hurt a lot and maybe you’ll open guard like that in your gym but not in the tournament. Because in the tournament no one will open their guard just because they hurt a bit.

It’s also very important to check out the video to understand the grips and positioning of your hands so the opponent can’t pull your arms and break your posture. With an arm that is keeping their hips down, you can grab their pants and even their belt. And with the other hand positioned on their leg grab their paints near the hip so you can also control their hip with another hand too while pushing their leg down a bit. And I said before,  let your back do the work of guard opening.

This Guard opening and pass from Rickson Gracie Is easily described in a few steps.

1. Get a Good Posture
2. Control your opponent’s hips and keep them down
3. Get your leg in and open up your other leg
4. Slightly push their leg while opening your opponent’s guard with your BACK
5. Go for the stack pass

Top 10 Signs of a McDojo Gym

McDojo Gym

Do you like the BJJ gym you’re currently training at? Have you ever trained at a different place, in your city or while traveling? If so, did you notice obvious differences between the philosophies of other academies and yours? In the modern world of BJJ, where the art has reached the furthest corners of the Earth, it is not uncommon to witness people with dishonest intentions. While the BJJ world revolves around respect, some people are just in it for the business. Just like with big corporations, when business is the aim, the road to success is paved with exploited people. Just like in the corporate world, the BJJ community has not been spared from the McDojo Gym influence.

The McDojo name is actually a very fitting one for such establishments within BJJ. These gyms operate in a different manner than your regular Jiu-Jitsu academy. Some of them are so well versed, that they might appear completely legitimate if you do not know what to look for. So, make sure you look for the warning signs in order to stay away from the McDojo gym net.

What Is A McDojo Gym

Let’s clear up the term “McDojo Gym” before we continue. A school is marked as a McDojo when there’s no apparent quality to the services they offer. Despite the lack of quality, the prices of such an establishment are ridiculously high. In a McDojo gym, the instructors are geared towards business, rather than actual teaching. The most common appearance, in a BJJ context, are belts flying around without any consideration to the real level of knowledge.

The mentality of McDojo gym owners is one of business and exploitation. They use the interest people have in BJJ along with their lack of in-depth knowledge to lure them into a world of false promises. Do not get me wrong, they do have regular classes and even curriculums. However, what they teach and how they teach it has nothing to do with BJJ. In many instances, these gyms are run by people who are fake black belts, which is another big issue in the community.

McDojo gym owners are taking the well-established way of Karate and Taekwondo gyms from the ’90s. As soon as these martial arts got popular, McDojo gyms started popping out left and right, They watered down the quality of practitioners, as well as lowering the value of the real schools. By doing so, they diminish the value of the art itself and turn it into a profit based industry rather than keeping the spirit of the art alive. They prey on the popularity of the sport to sell as much merchandise and enroll the largest number of students possible at any cost.

The Warning Signs

So, how do you know if you’re a part of a McDojo gym? Don’t worry, despite the best efforts of McDojo gym owners, there are certain signs they can’t escape from. They might be very skilled at hiding them, but if you know what you’re looking for, you’ll be able to recognize them. So, check this top ten list of warning signs, and make sure you’re out of the door if your current gym has any of them.

1. Suspicious Lineage

Do you know the exact lineage of the instructor in the gym? Lineages are a big thing in BJJ and most people are very proud of them. Schools that are associated with bigger organizations usually have them clearly displayed in the gym. Even schools that have no larger association need to have a legit instructor. It is very easy to check the lineage in BJJ, so make sure you know who awarded your instructor their rank.

If your instructor is evasive in his answers and does not offer clear information in regard to their lineage, you might be in a McDojo gym.

2. The Instructor Doesn’t Roll

If your instructor does not roll with students, while not being injured, you might be a victim of a McDojo gym owner. Now, BJJ is very hard on the body so instructors might be nursing an injury or two. Instructors do get to be picky about who they roll with, but they do not have the luxury of not rolling. Not in BJJ, anyway.

3. A Cult-like Atmosphere

Does the gym, you’re training at, have a cult vibe to it? If the instructor/owner requires a cult-like mentality in terms of loyalty from his student than run away. Run away fast. There’s a big difference between loyal students and blindly loyal followers. Make sure you’re part of the former unless intentionally you’re looking to be a part of a McDojo.

4. Price Range And Contracts

Are you required to sign a long-term contract full of binding points that do not make much sense? If so be wary of the McDojo effect. That said, some legit schools do require students to sign contracts, but they’re very simple and not at all restrictive.

Another big indicator is the price range. Are the prices crazy inflated and changing all the time? Does everything associated with you being part of a certain gym have a price? Unreasonable pricing is a monumental sign of a McDojo gym.

5. Promotion Philosophy

How many students have received belt promotions in years time? Are there people that get multiple belts in a year? If this is the case, then there’s probably no real quality to the pool of people associated with a gym. If belts can be bought without regard to the time required for attaining the sufficient degree of knowledge, then you’re not in a legitimate academy. Furthermore, if getting a stripe has a price, make sure you switch schools ASAP.

6. Q&A Inconsistencies

When students ask the instructor questions, the answers should be knowledgeable and precise. Moreover, they should be similar in context every time someone else asks the same thing. Answers that make no sense should raise suspicion instantly. In the same manner, answers that differ drastically on the same subject are an even better indicator. Still not sure? If the instructor avoids Q&A and provides vague answers, you can be sure. It’s a McDojo.

7. Mandatory Merchandise

Does your gym require you to acquire branded merchandise only? I’m not only talking about a certain GI brand here or academy patches. If you have to wear certain shorts, rashguards, and/or t-shirts every time you train, you’re being exploited. Having to use the instructor’s brand of a mouthpiece, buy belts from their shop only etc. is irrefutable evidence of a McDojo.

McDojo Gym

8. False Claims

This one is always entertaining. It ties closely to the point we made under #2. An instructor that doesn’t roll, yet boast of an impressive win record is not to be trusted. Even more, if this impressive record cannot be corroborated, stay away.

9. Extra-Curricular Favors

An instructor shouldn’t enforce students to do favors for free outside of the gym. Being friends with an instructor is different, and is a common situation in legitimate BJJ schools. However, if you have to help your instructor move or work on their house during weekends, you’re, again, being exploited. Especially if you’re being blackmailed with gym-related restrictions in order to comply.

10. Self-Defense “Expertise”

Finally, does your instructor claim to be a self-defense expert? Are they an expert in multiple martial arts in addition to being a fearsome grappler? Legit people with these abilities are extremely rare and quite old. If a young guy who even avoids rolling starts preaching about self-defense experience, leave immediately. Having false confidence and moves that don’t work might get you grievously injured, or worse. Find a legit school if you’re looking to stay safe. A McDojo is proficient at only one thing – taking your money.

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Rickson Gracie Seminar in Tokyo 2018

Rickson Gracie Seminar in Tokyo 2018

Rickson Gracie usually doesn’t allow to film his seminars, but it seems like he did an exception in Tokyo. Rickson Gracie seminar happened on February 12, 2018,  at Komazawa Olympic park gymnasium in Tokyo.

This is a very interesting Rickson Gracie Seminar in Tokyo where Rickson is showing some fundamentals of Jiu-Jitsu together with ground offense and defense. It’s heavily based on self-defense Jiu-jitsu and definitely worth knowing.

How To Get Flexible For Brazilian Jiu-Jitsu

How To Get Flexible

How to get flexible fast for BJJ is probably the question of all BJJ practitioners. Jiu-Jitsu is a martial art for anyone. From pro-athletes to desk workers, from kids to grapplers over 40, everyone has a place in BJJ. However, the nature of the sport is such, that it does require certain athletic abilities, and being flexible is very important for BJJ. Getting flexible for BJJ is not really a problem. It just requires some time and dedication to improve your flexibility to the point to have an unpassable guard and many other benefits.

The good news is that you do not have to possess any of them before you sing up for class. BJJ will develop every athletic ability you need to progress in the art. It will build strength by teaching you how to manipulate resisting objects. Your conditioning capacities are going to increase thanks to imposed demand. And you’re going to figure out how to get flexible in positions you never thought you could achieve.

Today’s focus is going to be on this last point. How to get flexible for Brazilian Jiu-Jitsu is not rocket science. Actually, BJJ is going to take care of the basics just by training. Certain areas of the body get more attention in flexibility terms when rolling around with people. Now, unless you’re unusually stiff, you’ll get a decent level of hip and shoulders flexibility just by training regularly. And, even if you’re stiff and/or coming back from injuries, there’s a way to improve flexibility.

Learning How To Get Flexible

First, all you stiff and brittle people out there, you have nothing to worry about – flexibility can be trained. Despite many people thinking it has lots to do with genetics, it is a quality that can be trained. Actually, the genetics part is more in regard to freakish flexibility than the lack of one. As long as you have no contortionism aspirations, you’ll do just fine.

Stretching is the first thing that comes to mind when people think about flexibility. Yes, stretching helps, but not all kinds of stretching, all the time. Stretching doesn’t just help muscles get longer and looser. Properly executed, it results in an increased range of motion, stronger tendons, and better-articulating joints. Flexibility is the product of a healthy muscular-skeletal system, and stretching is one way to get there.

“Do Yoga!” This is the most common solution to the “how to get flexible” conundrum. Yes, Yoga can help you get more flexible. No, Yoga is neither the only nor the ultimate way to do so. Yoga is a complete system in its own and dedicated to both BJJ and Yoga is a very time-consuming task. So, when looking to utilize Yoga in order to gain more flexibility for grappling, you have to be selective. Certain styles of Yoga are way more beneficial to Jiu-Jitsu than others. Furthermore, you might want to look only into certain poses and sequences that relate to your specific area of improvement.

How To Get Flexible

Mobility work is another part of the puzzle. Although it can be placed into the stretching category, mobility extends further than that. It encompasses different modalities, like soft-tissue work and myofascial release. Yes, those funny looking foam roller and Lacrosse balls can help you become more flexible.

Stretching

To begin with, the best way to get the most out of stretching is to build a routine. The routine has to be geared towards an aspect you’re looking to improve. If it’s an issue specific to you then work on it. If it’s just basic BJJ flexibility you’re looking for, read on. The next step is to build the habit of performing your routine on a daily basis.

In order to dispel the myth of one-dimensional stretching, let’s begin with dynamic stretching. By definition, dynamic stretching uses momentum to take joints to the maximal range of motion (ROM). Whenever we perform movements with added speed and direction, our ROM increases. The maximal ROM for a static stretch is considerably shorter than that of a dynamic one. If you’re looking to fit dynamic stretching into a routine, try and do it at the beginning of one. A good warm-up should always have dynamic stretching elements in it.

Static stretching is what we all think of when we refer to stretches. It means holding a certain static position, that takes a body part to maximal ROM, for a set amount of time. It is slow, and constant, which makes it very safe. The slow and continuous manner of execution results in the relaxation of the muscles. This makes it perfect for a post-training cooldown. It also makes it horrible as a warm-up option. Static stretching actually inhibits your nervous system. Not a thing you’re actually looking to do before BJJ right? So all those flexibility gains you think you’re achieving while statically stretching prior to training? Well, the truth is, you’re not. You’ll only achieve an injury.

Hips Flexibility Exercises

Now, let’s get to the meat and potatoes of how to get flexible for BJJ. The one area specific to BJJ in terms of flexibility must be the hips. All that guard work, not even mentioning inverted guards, requires very high hip flexibility. The needs range from low requirements for the closed guard to probably the highest for rubber guard. Know your limits and start off slow, at the level most appropriate for you.

Let’s take things off with some dynamic stretches. We’ve all done the butterfly stretch, Well most of us have probably done it wrong. Whenever you’re doing butterfly stretches think dynamic instead of static.

Dynamic stretching takes the hips into an extended ROM, allowing for adaptations that will result in increased flexibility, mobility, and stability of the joint. Check out this cool routine:

Stretching the hips for increased flexibility includes static stretching to a huge extent. The hip flexor stretch is the king here. It’ll elongate and relax your muscle, adding the benefits of recovery. Nothing better than some Yoga in order to do it to perfection.

Is this stretch too simple for you? No problem, if you’re ready to reach the next level of hip flexibility, give this Yoga class a try. It is hip-specific and is going to take you into rubber guard territory in no time.

Taking Your Shoulders Beyond The Limit

The next aspect of flexibility for grappling has to be the shoulder girdle. Although not as highly trainable in the realm of flexibility as the hips, improvements can be made. The shoulder is a complex joint with multiple directions of movement. The complexity of the joint can result in decreased ROM in some or all of these areas. BJJ takes a heavy toll on the shoulders, so keeping them healthy and mobile is essential.

That said, let’s see how to get flexible shoulders for BJJ. First and foremost, mobility training takes priority. The best way to ensure your shoulders ROM is as optimal as possible is by doing dislocators. Useful hint- go for a band instead of a bar or stick.

Now that you have the basic ROM down, it’s time to focus on certain aspects of the shoulder and making them better. Here’s are a couple of great selections of static shoulder stretches to help you get to that next level. You can use them as given routines or combine them to fit your own needs.

https://www.youtube.com/watch?time_continue=248&v=rrsRTU95sj4

The Best Yoga and Stretching Instructional:

If you’re really looking for the complete Yoga and stretching program there is an instructional from Sebastian Brosche called Yoga for Rocks designed especially for people training Brazilian Jiu-Jitsu, but also for those who are willing to get their flexibility on another level. It’s on SALE right now:

Yoga For BJJ Sebastian Brosche ANd the latest Yoga For Rocks DVD
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A Quick Survival Guide For The First Year Of Jiu-Jitsu

first year of Jiu-Jitsu Guide

Remember that first year of Jiu-Jitsu? It was hard, wasn’t it? Of course, it was you got smashed, destroyed and utterly humbled. As it should be. We all went through the same process, no exceptions. What makes the whole first year of JIu-Jitsu ordeal easier for a white belt is a good guide. Those that had one probably got through the first 12 months way easier than those flying blind.

Although the blue belt is the hallmark of people quitting the Gentle Art, white belt isn’t far behind. Having a roadmap of reasonable expectations can really make a difference. Yes, the instructors are there to guide new students through it. But wouldn’t it be great to be completely prepared for the struggles of a BJJ newbie from the start? I know I would’ve appreciated a guide outlining what I should expect. hence, I present to you the ultimate guide for getting through the first year of Brazilian Jiu-Jitsu:

Basic BJJ Class structure

BJJ classes are structured in a very precise manner, and there’s the reason behind it all. regardless of level, all classes follow the same structure. It consists of four main parts, that can vary slightly from school to school.

All Jiu-Jitsu classes begin with a warm-up. Now, this is by far the most despised part of a BJJ class, but that doesn’t make it less important than technique training, for example. Warm-ups in BJJ differ greatly, but they’re all aimed towards specific preparation for grappling training. Or, at least, they should be.

The second part of a Jiu-Jitsu class is the technical part. This is where the majority of class time is spent. The instructor/s usually demonstrate/s a technique with a thorough explanation before students get to practice it. The practice is done in pairs where people trade places to give the moves a try. Instructors are available to answer questions during this part of a class.

After going through the technique/s of the day, the same techniques are then practiced, this time in a more realistic scenario. Drilling or position sparring are the methods of choice here. The point is to attempt to practice the practiced move against a moderately resisting opponent.

Finally, the pièce de résistance, live sparring or rolling, as it is known in BJJ. This becomes the most favorite part of new students very fast and remains so through their BJJ journey. However, people in their first year of Jiu-Jitsu need to know how to survive this part of training without injuries or ego-bruising in order to progress. This is where our guide comes in very handy.

first year of Jiu-Jitsu, BJJ class

Getting The Most Out Of The Warm-up

The first and most important point of a warm-up is to get the body prepared for physical activities. The more specific the activity, the more specific a warm-up should be. Seeing how JIu-Jitsu is a highly specific physical activity, warm-ups are geared towards loosening the body up for doing just that. First and foremost, new students should pay close attention to warm-ups in order to learn the basic movement patterns of the art. Secondly, warm-ups are going to prevent injuries that might keep someone out of the gym and eventually the sport. Finally, it will get you into shape for grappling. Thumbling, bridging, and crawling require a certain degree of coordination and conditioning.

From a conditioning standpoint, be prepared for soreness. Warm-ups might not end up being that difficult for you, but an entire class will. No matter how much you bench or how many marathons you’ve run, you’ll gas out. The first few months of BJJ are marked with DOMS (Delayed Onset Muscle Soreness) that can keep you off the mats. Warm-ups make sure your body is ready for training even while waking up sore all over. Once you warm up properly you’ll be ready for every part of a class, regardless of soreness level.

Technical Tips For Your First Year Of Jiu-Jitsu

First and foremost be ready to be completely overwhelmed by the techniques. And, by overwhelming, I mean in every possible way. From a sheer number of techniques to variations, you see from higher belts to the names of moves that make no sense. however, there is hope, Do not worry, there’s a system to the madness. Actually, there are two.

To begin with, new students are enrolled in the fundamentals program. It is a curriculum that introduces students to BJJ and the most common positions and moves associated with it. Secondly, you have our guide, that goes beyond the fundamental curriculum offering you even more insight into what you’re doing.

Let’s look at the nomenclature. During your first year of Jiu-Jitsu, you will hear a lot of things that make no sense. From normal stuff like “side control” to obscure terms like “reverse De La Spider Guard”, you’ll hear it all. In order to remember what every term means, make sure you remember one thing first – repetition is key. As long as you show up to class, you’ll hear, see and do the same stuff over and over again. It’s the best way to learn. Also, stick to the Fundamentals. They teach you a select number of crucial techniques that are important to remember.

One great way of ensuring technical progress in your training is taking notes. That doesn’t mean you should get a notebook and write during a demonstration of techniques. After class, or even better, at home should do the trick. Built system of your own, that will allow you to remember and connect all that you’ve learned.

On a final note, just make sure you return to class, Do not skip classes and your technical progress is going to be fast and continuous.

Rolling Survival Guidelines

“Check your ego at the door” You’ll find this sentiment associated with BJJ very often. In case you do not know how to do it, don’t worry. Your ego is going to get checked at the door regardless. You just need to know how to cope with it. Getting beat in rolling is no big deal. Actually, it doesn’t mean anything at all. Embrace the grind and learn from every little thing you do wrong. During your first year of Jiu-Jitsu, almost everything will go wrong. It’s ok. It’s even expected of you. Everyone went through the same process before they got a different colored belt. Stay humble and you’ll soon be humbling others.

first year of Jiu-Jitsu

One major component of rolling is the close proximity of people. In BJJ, there’s an inherent battel fro space in almost every position. This means that people are going to insist on being up close and personal to you. For the untrained beginner, this can often lead to feelings of claustrophobia and even panic. If this is the case with you there’s only one thing you need to remember in order to overcome it. Breathe! Focus on finding the tiniest of spaces and getting air through it. Forget about muscling your way out of a position, just breathe and it’ll relax you. From there. it’s way easier to see a way out.

Finally, from a more technical perspective, please do not go and attempt YouTube techniques in rolling during your maiden year. You’ll just suffer because of it. The only certain way to succeed is through the fundamentals. Stick to what you’re shown in the technical part of a class and you’ll do just fine. And. once again, tap often and tap early. That’s the only way forward in BJJ.

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