1 Program

BJJ, or Brazilian Jiu Jitsu, is a martial art that requires strength, endurance, and technique. While mastering techniques is crucial, it’s equally important to have a solid foundation of strength and conditioning. This is where the 5/3/1 program comes in. The 5/3/1 program is a strength training program designed to increase strength and power. It’s a popular program among athletes, including those in the BJJ community. In this article, we’ll discuss the importance of strength training in BJJ, explain the 5/3/1 program, and explore how it can benefit BJJ practitioners. Whether you’re a beginner or a seasoned practitioner, this article will provide valuable insights into the 5/3/1 program and how it can take your BJJ game to the next level.

Strength Training For BJJ

Strength training is a crucial aspect of Brazilian Jiu-Jitsu that can enhance overall performance and reduce the risk of injury. Incorporating strength training exercises into your BJJ training routine can provide numerous benefits, from increased power and explosiveness to improved grip strength and flexibility.

Physical Demands Of BJJ

BJJ is a martial art that requires significant physical demands. Practitioners need to have strength, endurance, and agility to perform the various techniques and movements. While many focus on mastering techniques, it’s equally important to have a solid foundation of strength and conditioning to improve performance and prevent injuries. This is where the 5/3/1 program comes in.

Benefits Of Strength Training For BJJ

There are numerous benefits to incorporating strength training into BJJ training, and the 5/3/1 program can help practitioners achieve these benefits. First, strength training can help BJJ practitioners prevent injuries by improving the strength of the muscles and joints used in BJJ movements. Second, it can improve overall performance by increasing strength and power, allowing practitioners to execute techniques with more force and speed. Third, strength training can enhance endurance, which is essential in BJJ where matches can last from 5 minutes to over 20 minutes.

The 5/3/1 Program Explained

The 5/3/1 program is a strength training program that focuses on increasing strength and power. It’s a popular program among athletes, including BJJ practitioners. The program is designed to be simple and straightforward, making it easy to follow for beginners and seasoned athletes alike.

What Is The 5/3/1 Program?

In essence, it’s a training program designed to increase strength and power by focusing on multi-joint lifts, such as squats, deadlifts, and bench press. The program is based on the principle of progressive overload, which means that the weight lifted is gradually increased over time to challenge the muscles and promote strength gains.

The 5/3/1 Method Training Cycle

The 5/3/1 method is a training cycle that is typically run over a four-week period. During the first three weeks, the athlete performs the same exercises with gradually increasing weights. The cycle includes a deload week (the fourth week), during which the weight is reduced to allow for recovery and to prevent injury. The program is designed to be flexible, allowing athletes to customize it to their individual needs and goals.

How Much Weight To Lift In The 5/3/1 Program

One of the key components of the 5/3/1 program is determining how much weight to lift. This is based on the athlete’s one-rep max, or the maximum weight they can lift for one repetition. The program is structured around a specific percentage of the one-rep max, with different percentages used for different cycles. In other words you’ll need to figure out your one-rep max for the lifts you’ll use and do some simple math to see the program up.

How to Use the 5/3/1 Method

Basic Multi-Joint Lifts

The program should focus on basic multi-joint lifts, which are the most effective for building strength and power. These are the bench press, deadlift and back squat.

Starting Light

Even if you are an experienced lifter, it’s essential to start with light weights and focus on proper form and technique when you’re attempting a 5/3/1/ cycle for the first time. This is especially important for beginners who are just starting with the program.

Progress Slowly

Using the 5/3/1 method is straightforward, but it’s important to follow some basic guidelines. It is crucial not to rush adding weight, but rather progress slowly over time, gradually increasing the weight to avoid injury and allow the body to adapt. There is no need to try and load the bar with big increments every time you start a new cycle. Even the slightest increase in weight is going to be enough to make you better.

Why The 5/3/1 Program Is Effective

The program is an effective strength training program for BJJ athletes because it is simple, can be done in any commercial gym and it focuses on using many muscles during a single lift. It is also very time-efficient and proven to increase strength and power in a short time. However, it’s important to consider that the program does not only have benefits, but also some limitations, which can be customized to reflect the needs and goals of grapplers.

The Benefits Of The 5/3/1 Program For BJJ

5/3/1 is beneficial for making grapplers functionally stronger and reducing the risk of injury in BJJ athletes. The program prioritizes proper form and technique over lifting heavy weights, which minimizes the chances of injury caused by incorrect movements.

Additionally, the program includes assistance work such as pull-ups, chin-ups, and dips, which helps to develop the stabilizing muscles and promote joint health. As a result, BJJ athletes who follow the 5/3/1 program can experience improved joint stability and mobility, leading to a lower risk of injury during training and competition.

Increased Strength

One of the primary benefits of the 5/3/1 program is increased strength. By focusing on multi-joint lifts and gradually increasing weight, the program helps to build muscle mass and increase strength. This increased strength can translate to better grappling techniques, improved takedowns, and better control over opponents.

Improved Endurance

Another key benefit of the 5/3/1 program is improved endurance. The program is designed to challenge the body and promote adaptation, leading to better overall fitness and endurance. This can be especially beneficial for BJJ athletes, who need to maintain their endurance, changing the power output many times throughout a match.

Reduced Risk Of Injury

The 5/3/1 program can also help reduce the risk of injury for BJJ athletes. By focusing on proper form and technique, athletes can minimize the risk of injury during training and competition. Additionally, the program includes a deload week to allow for recovery and prevent overtraining, which can lead to injury.

What are 5/3/1’s Limitations For BJJ Athletes

While the 5/3/1 program offers many benefits, it’s important to note that it does have some limitations for BJJ athletes. They are easy to address though, as grapplers do not need to train the same as powerlifters or bodybuilders, and with slight adjustments, the program can do wonders for everyone.

Too Much Training Volume Per Week

One limitation is that the program is originally designed for four training sessions per week, which may be excessive for some athletes. Training BJJ 3-5 times a week and lifting weights for 4 days a week is too much even for professional athletes. Luckily, there are easy adaptations of the program that make ti great for Jiu-Jitsu, like organizing it into two sessions per week.

No Specific Speed Training

Additionally, the program does not include specific speed training, which are both important components of BJJ performance. That said, the stronger you get, the easier it is to incorporate speed training, and the program’s founder, Jim Wendler, has some versions of the program that account for the lack of speed training in the original few templates of the program.

The 5/3/1 Program For Jiu-Jitsu

Setting up the 5/3/1 program for Brazilian Jiu-Jitsu is pretty straightforward, but does require a bit of math and a realistic estimate of what you can actually pull off. in the following section of the article we’ll provide a sample training program design and schedule which is just a recommendation. If you truly want to understand how the program works, you should read Jim Wendler’s books on it.

How to Set Up the Program

To set up the 5/3/1 program for Jiu-Jitsu, you first need to determine your one-rep max (1RM) for each lift you plan to incorporate into your training program. Once you have established your 1RM, you can use a 5/3/1 calculator to determine the weight to use for each set. The program consists of four main lifts – squat, bench press, deadlift, and overhead press – and you will perform each lift on a different day of the week.

Sample Training Program Design And Schedule

Day 1: Squat & Bench Press

Warm-up: 5 minutes of cardio.
Squat: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
Bench Press: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
Accessory work for squats (pick two): Leg press, leg curls, calf raises.
Accessory work for bench (pick two): Dumbbell rows, tricep extensions, bicep curls.

Days 2&3: Rest Days (from lifting)

Day 4: Deadlift & Overhead Press

Warm-up: 5 minutes of cardio.
Deadlift: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
Overhead Press: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
Accessory work for deadlift (pick two): Pull-ups, leg curls, calf raises.
Accessory work for overhead press (pick two): Dumbbell rows, lateral raises, bicep curls.

Day 5-7: Rest Days (from lifting)

Common Mistakes to Avoid With The 5/3/1 Program

In order to achieve optimal results with the 5/3/1, it is crucial to avoid common mistakes and follow some tips for using the 5/3/1 method. These are the things you do not want to do while using Jim Wendler’s popular training method for strength and power:

Overtraining: Overtraining can lead to injury and burnout. Make sure to follow the program’s prescribed rest days and listen to your body’s signals.
Ignoring Mobility Work: Mobility work is crucial for BJJ athletes to maintain proper range of motion and prevent injury. Don’t overlook mobility exercises in your training program.
Not Tracking Progress: Keep track of your progress, such as your weight lifted and reps completed. This will help you adjust your training program as needed and stay motivated.
Don’t Customize: The 5/3/1 program is designed to be followed as written. Don’t try to customize the program to fit your needs or goals without understanding its underlying principles.
Take It Easy with Assistance Work: Assistance exercises can help you build strength in specific areas, but don’t overdo it. Stick to the prescribed exercises and reps and avoid adding too much assistance work.
Start with the Right Weights: Start with weights that are challenging but manageable. Overestimating your strength can lead to injury and frustration.
Progress Slowly: Progress slowly with the weights and don’t try to rush through the program. Building strength takes time and patience.

Tips for Using the 5/3/1 Method

Focus on Multi-Joint Lifts: The 5/3/1 program focuses on multi-joint lifts such as squats, deadlifts, and bench press. These exercises recruit more muscle fibers and are more effective at building overall strength.
Follow the Training Cycle: The 5/3/1 program consists of four-week training cycles. Stick to the prescribed reps and weights for each week of the cycle.
Start Light: The first week of each cycle is designed to be a deload week to allow your body to recover. Start with lighter weights and work your way up.
Use Proper Form: Use proper form and technique when performing each exercise. Poor form can lead to injury and reduce the effectiveness of the exercise.

By avoiding common mistakes and following these tips, you can maximize the benefits of the 5/3/1 program for BJJ athletes. The program is designed to build overall strength and improve performance, but it requires patience, discipline, and proper execution.

5/3/1 FAQ

The 5/3/1 program has gained significant popularity over the years as an effective strength training program. But, with its popularity comes a lot of questions from curious individuals. Below are some frequently asked questions about the 5/3/1 program.

How do I calculate my 1RM?

Your 1RM or one-rep max is the maximum amount of weight that you can lift for one repetition. It’s important to know your 1RM to determine the correct weights to use in the 5/3/1 program. To calculate your 1RM, you can use a 1RM calculator or perform a 1RM test. However, it’s important to note that performing a 1RM test can be risky and should only be done with proper supervision.

Who is the 5/3/1 program good for?

The 5/3/1 program is suitable for individuals who want to increase their strength and overall fitness levels. It’s especially useful for powerlifters, athletes, and people who engage in combat sports like BJJ. However, it’s important to note that the program may not be suitable for beginners as it requires some level of experience with lifting weights.

Is the 5/3/1 program good for beginners?

The 5/3/1 program may not be suitable for beginners as it requires some level of experience with lifting weights. Beginners should start with a simpler program and gradually work their way up to more advanced programs like the 5/3/1 program.

Is the 5/3/1 program good for BJJ?

Yes, the 5/3/1 program can be beneficial for BJJ practitioners as it helps to increase strength, improve endurance, and reduce the risk of injury. However, it’s important to note that the program should be complemented with BJJ training and mobility work.

What is the 5/3/1 Jim Wendler program?

The 5/3/1 Jim Wendler program is a strength training program developed by Jim Wendler. It’s based on the 5/3/1 program principles and focuses on the four main lifts: the bench press, squat, deadlift, and overhead press.

What is a 5/3/1 program example?

A 5/3/1 program example involves performing the four main lifts (bench press, squat, deadlift, and overhead press) using the 5/3/1 program principles. For example, on week one, you would perform three sets of five reps at 75% of your 1RM, followed by three sets of three reps at 85% of your 1RM, and one set of five reps at 65% of your 1RM.

Conclusion

To make the most of the 5/3/1 program for BJJ, it is important to set it up correctly and avoid common mistakes, such as overtraining, ignoring mobility work, and not tracking progress. By starting with the right weights and progressing slowly, BJJ practitioners can achieve their strength training goals while avoiding injury.

The Top Competitions for Blue Belt Jiu-Jitsu Athletes to Attend

BJJ World

Welcome to our guide on the top competitions for blue belt Jiu Jitsu athletes to attend. As an intermediate-level practitioners in Jiu-Jitsu, blue belts have typically mastered the fundamentals of the art and are ready to take on more challenges. Competitions offer a valuable opportunity for blue belt Jiu-Jitsu athletes to test their skills against other practitioners from around the world and gain valuable experience.

The purpose of this article is to provide blue belt Jiu-Jitsu athletes with a list of the top competitions they can attend to further develop their skills and gain experience. We will highlight the key features of each competition and what makes them worth attending, so you can make an informed decision on which events to prioritize.

Overview Of Top Competitions

In Jiu-Jitsu, competition is not only important for testing one’s skills, but it also offers the chance to learn from other practitioners and improve overall. Blue belt Jiu-Jitsu athletes who compete regularly tend to have better technique, sharper strategy, and more experience handling pressure than those who do not compete.

Explanation Of Top Competitions

There are numerous Jiu-Jitsu competitions worldwide, but some stand out from the rest. These competitions attract top-level athletes from around the world and provide an excellent opportunity for blue belt athletes to showcase their skills. Some of the top competitions for blue belt Jiu-Jitsu athletes include the IBJJF World Championships, the Pan Jiu-Jitsu Championships, and the Abu Dhabi World Professional Jiu-Jitsu Championship.

Benefits Of Attending Top Competitions

Attending top-level competitions provides a host of benefits for blue belt Jiu-Jitsu athletes. Competing against high-level opponents will push you to improve your skills and techniques. Additionally, attending these competitions will allow you to learn from some of the best athletes in the sport and make important connections with others in the Jiu-Jitsu community.

Types Of Competitions

Jiu Jitsu competitions come in various formats, including Gi and No-Gi tournaments, and can be held as single or double-elimination tournaments. The IBJJF World Championships, for example, are held in a Gi format and consist of a double-elimination tournament. The Abu Dhabi World Professional Jiu-Jitsu Championship is held in both Gi and No-Gi formats and is a single-elimination tournament.

Competition #1: IBJJF Pan American Championships

The number 1 continental competition in the world, the IBJJF pans attract competitors of all levels from around the world, coming in second only to the IBJJF worlds. For a short while, this competition was lagging behind the IBJJF Europeans but has surpassed its counterpart from across the Atlantic in recent years.

Overview Of The Competition

The International Brazilian Jiu-Jitsu Federation (IBJJF) Pan American Championships is one of the most prestigious Jiu-Jitsu competitions in the world, and it’s a great opportunity for blue belt Jiu-Jitsu athletes to test their skills. Held annually in March in California, the competition attracts top-notch Jiu-Jitsu competitors from all over the world.

Eligibility And Rules

To be eligible to participate in this competition, blue belt athletes must have earned their belt at least one year before the competition date, and they must be at least 16 years old. The competition follows the IBJJF rules, and competitors must wear the appropriate uniform.

Previous Champions

In previous years, some of the most successful blue belt competitors in this competition have been Levi Jones-Leary, Mikey Musumeci, and Pedro Dias. Winning this competition is a significant accomplishment for any blue belt athlete and can lead to greater opportunities and recognition in the Jiu-Jitsu community.

Competition #2: IBJJF World Championships

The IBJJF World Championships is considered the pinnacle of Jiu-Jitsu competition and attracts thousands of competitors from around the world. As a blue belt, competing at the World Championships can be a major milestone in your Jiu-Jitsu journey.

Overview Of The Competition

The IBJJF World Championships is held annually in California and is considered the most prestigious competition in the sport. Competitors from all over the world gather to compete in their respective weight classes and experience the highest level of competition in Jiu-Jitsu.

Eligibility And Rules

To compete in the IBJJF World Championships, athletes must qualify through regional and national tournaments. You also need to an have active IBJJF membership under your current belt and academy to register. tournament is open to all blue belt competitors who meet the IBJJF’s eligibility requirements. The competition follows standard IBJJF rules and regulations.

Previous Champions

The IBJJF World Championships has produced many legends in the sport, including current UFC champion Demian Maia and multiple-time World Champion Marcelo Garcia. As a blue belt, competing at the World Championships can be a great opportunity to test your skills against the best in the world and potentially earn a spot in Jiu-Jitsu history.

Competition #3: NAGA

The NAGA (North American Grappling Association) is one of the most popular Jiu-Jitsu competitions in the United States. The competition is open to competitors of all belt levels and age groups, making it an ideal option for blue belt Jiu-Jitsu athletes looking to test their skills against a variety of opponents.

Overview Of The Competition

NAGA offers a wide range of divisions, including Gi and No-Gi events, making it an excellent opportunity for blue belt athletes to gain experience in both disciplines. The competition is also known for its well-organized and professional atmosphere, attracting some of the best competitors from around the country.

Eligibility And Rules

To compete at NAGA, athletes must be registered members of the organization and meet the eligibility requirements for their respective divisions. The rules of the competition follow the standard Jiu-Jitsu ruleset, with some modifications based on the division.

Previous Champions

Over the years, many notable blue belt competitors have won at NAGA, including Jonathan Torres, Rafael Lovato Jr., and Andre Galvao. Winning at NAGA can be a significant milestone in a blue belt athlete’s career, as it demonstrates their ability to perform under pressure and compete against top-level opponents.

Competition #4: Grappling Industries

Overview Of The Competition

Grappling Industries is a submission-only tournament circuit that provides a platform for blue belt Jiu-Jitsu athletes to showcase their skills. The tournament series began in Canada in 2011 and has since expanded to include events across North America, Europe, and Australia. Grappling Industries has gained a reputation for its fair and professional approach to tournament organization and is known for its well-run events.

Eligibility And Rules

Grappling Industries tournaments are open to all blue belt Jiu-Jjitsu athletes, regardless of age or gender. The tournament operates a weight class system, with athletes matched against others of a similar size. The competition rules follow the traditional BJJ rules, with athletes winning matches by achieving a submission or scoring more points than their opponent within a set time limit. A difference in relation to IBJJF and UAEJJF rules is the absence of advantages.

Previous Champions

Grappling Industries has crowned numerous blue belt Jiu-Jitsu champions over the years, with many going on to become successful competitors in higher belt categories. Some of the notable past champions include Rafael Lovato Jr, the former Bellator middleweight champion, and world-renowned jiu-jitsu competitors such as Keenan Cornelius and Rafael Mendes.

Competition #5: UAEJJF World Championship

The UAEJJF World Championship is one of the most prestigious Brazilian Jiu-Jitsu competitions in the world. It is organized by the United Arab Emirates Jiu-Jitsu Federation and attracts top-level competitors from around the globe. The event features both Gi and No-Gi divisions and offers significant cash prizes to the winners, making it a highly anticipated event in the BJJ community.

Overview Of The Competition

The UAEJJF World Championship is one of the most prestigious Jiu-Jitsu tournaments in the world, attracting elite competitors from all over the globe. This tournament, organized by the UAEJJF and held in Abu Dhabi in November of each year and is open to all belt levels and age categories.

Eligibility And Rules

To compete at the UAEJJF World Championship, athletes must first qualify by earning points at UAEJJF-sanctioned events throughout the year. The tournament features several different divisions, including weight classes and age groups, allowing athletes to compete against others of similar size and experience. The competition follows the standard IBJJF rules, with matches lasting up to 6 minutes for adults and up to 4 minutes for juveniles.

Previous Champions

Many top Jiu-Jitsu competitors have won the UAEJJF World Championship, including multiple-time world champions like Marcus Almeida, Rafael Mendes, and Rodolfo Vieira. In the blue belt Jiu-Jitsu division, past champions have gone on to have successful careers at higher belt levels, making this tournament an excellent opportunity for up-and-coming blue belt athletes to make their mark on the sport.

Conclusion

Blue belt Jiu-Jitsu athletes have a plethora of competition options to choose from in order to showcase their skills and test themselves against other top competitors. Attending these competitions not only allows athletes to improve their skills and gain experience but also provides an opportunity to meet other athletes and build relationships within the Jiu-Jitsu community.

The Rise Of The Gracies BJJ Brand: History, Evolution, and Legacy

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Gracie BJJ, also known as Brazilian Jiu-Jitsu, is a martial art form that has gained significant popularity worldwide over the last few decades. The Gracie family is credited with creating and evolving this unique form of martial arts through their Gracies BJJ brand From the early days of BJJ to its current mainstream popularity, the Gracies have left an indelible mark on the martial arts community. This article explores the history, evolution, and legacy of the Gracies BJJ brand, and how it has become a global phenomenon.

The Early Days Of The Gracies BJJ Brand

The Gracies BJJ brand has a rich history that dates back to the early 20th century. It all started when Carlos Gracie learned traditional Japanese Jiu-Jitsu in the early 1900s and later passed on his knowledge to his brothers, including Helio Gracie. The Gracies have since become legendary in the martial arts world and have continued to influence BJJ to this day, with the Gracies BJJ brand being one of the most recognized and respected in the industry.

The Origins Of Gracie Jiu-Jitsu

Gracie Jiu-Jitsu was founded in Brazil by Carlos Gracie, who learned traditional Japanese Jiu-Jitsu techniques from a Japanese Judoka named Mitsuo Maeda. The Gracie family later re-purposed and adapted a lot of these Japanese techniques to suit their strengths, making them a lot more practical for real-world self-defense situations and creating a style that would turn out to be a world-famous family brand.

The Gracie Family’s Innovations In BJJ

The Gracie family emphasized the use of leverage and technique, in their distinct style, rather than brute strength, which made BJJ a highly effective martial art form. They also developed new techniques and strategies, such as the use of the guard position and the triangle choke, which are now staples of BJJ.

These positions were not used before due to the unified belief in martial arts that people could not effectively fight off their backs. The Gracies changed all of that with their innovative brand of Jiu-Jitsu.

The Evolution of The Gracies BJJ Brand: Training Methods

The Gracie family innovated by developing their own unique style of Jiu-Jitsu. It meant developing completely new techniques and strategies, like guard positions and using the Gi to emphasize control from basically every position possible. This innovative approach also meant they developed original training methods that they used when teaching in their academies, which is how the Gracies BJJ brand got started.

The Introduction Of Gracie Academies

The Gracie family opened the first Gracie Jiu-Jitsu Academy in Brazil in 1925. The “Gracie Barra” academy in Rio was popular in its early days, but nowhere near as famous as it is today. Nowadays, there are over 50 Gracie Academies around the world, providing training in Gracie BJJ to students of all ages and skill levels.

The Creation Of The Gracies BJJ Curriculum

Another thing that really helped develop the Gracies BJJ brand further was the creation of a structured curriculum for Gracie Jiu-Jitsu that provides students with a clear path to progress through the ranks. The curriculum covers all aspects of Gracie BJJ, from the basic techniques to advanced strategies, and is still in use today, being revised and modernized from time to time as the sport evolves.

The Gracies BJJ curriculum still has a heavy emphasis on using Brazilian Jiu-Jitsu for self-defense.

The Role Gracies BJJ In Competitions And Sport Jiu-Jitsu

The Gracie family were responsible for developing the very first BJJ competitions in Brazil in the 1960s. These competitions provided a platform for BJJ practitioners to test their skills against other practitioners.

Today, there are numerous BJJ competitions and different organizations that promote and organize them around the world. The two most popular tournaments are the prestigious Abu Dhabi World Pro and the IBJJF World Championship, the latter of which is a direct product of the Gracies BJJ brand and is considered to be the golden standard in measuring the status of grappling athletes.

Migrating BJJ To The USA

Gracie BJJ was introduced to the United States in the 1980s, with Rorion Gracie opening the first Gracie Jiu-Jitsu Academy in California. These days, the USA is second only to Brazil in terms of the popularity of Brazilian Jiu-Jitsu. Everyone from the regular Joe to A-list celebrities are now practicing Gentle Art, as a direct result of the Gracies marketing of their brand.

In fact, BJJ has evolved so much as a result of the efforts of American grapplers, that there is now a stream of people claiming that modern Jiu-Jitsu is now just Jiu-Jitsu, downplaying the importance of the original Gracies BJJ approach.

The Gracies BJJ Brand

The Gracies BJJ Legacy is a story of a family’s contribution to martial arts and combat sports. For over 100 years, the Gracie family has been perfecting their Brazilian Jiu-Jitsu techniques and creating a brand that is synonymous with excellence in the world of martial arts. The legacy of Gracie BJJ extends beyond the development of a highly effective combat style, as it has also become a way of life for its practitioners.

The Gracie Family’s Contributions to Modern MMA

The Gracie family’s contributions to modern mixed martial arts cannot be overstated. The Gracie Challenges, a tradition started by Helio Gracie, where the Gracies would challenge any martial artist to a fight to prove the superiority of Gracie Jiu-Jitsu (BJJ), is considered the starting point of modern MMA.

The Gracie Challenge eventually led to the creation of the Ultimate Fighting Championship after the Gracies BJJ brand moved to the USA. The rise of the UFC in the early 1990s was largely due to the Gracie family’s dominance in the early days of the sport. The Gracies showcased the effectiveness of BJJ, and their success paved the way for the development of modern MMA.

The Role Of Gracie Jiu-Jitsu In Self-Defense Training

Gracie BJJ is widely regarded as one of the most effective martial arts for self-defense. The Gracies BJJ brand with a strong emphasis on practical techniques and real-life scenarios has made BJJ a popular choice for people looking to learn self-defense.

The focus on leverage and technique rather than strength has made BJJ accessible to people of all ages and physical abilities. The Gracie Combatives program, developed by the Gracie Academy, teaches the essential techniques of BJJ for self-defense, making it an excellent option for anyone looking to learn practical self-defense skills.

The Role Of Gracie BJJ In Competitive Jiu-Jitsu

Gracie Jiu-Jitsu has had a significant impact on the competitive aspect of Brazilian Jiu-Jitsu as a sport.

Today, many of the techniques used in competitive Jiu-Jitsu have their roots in Gracie BJJ. The sport has evolved significantly since the early days of the Gracie Challenge, with the introduction of weight classes, various time limits, and different rule sets in modern professional Jiu-Jitsu tournaments.

Despite these changes, Gracie BJJ remains a dominant force in competitive Jiu-Jitsu, with many of the sport’s top athletes coming from Gracie lineages.

Going Mainstream: The Growth of BJJ Worldwide:

In recent years, BJJ has experienced explosive growth worldwide. The establishment of Gracie Academies around the world has made BJJ more accessible than ever before. Gracie BJJ competitions, such as the Gracie Worlds and the Abu Dhabi World Professional Jiu-Jitsu Championship, have become some of the largest and most prestigious tournaments in the world.

The Legacy Of The Gracies BJJ Brand

The Gracies BJJ brand has become synonymous with high-quality training, world-class competition, and a deep understanding of the art of Jiu-Jitsu. From its early days in Brazil to its global presence today, the Gracies BJJ brand has left an indelible mark on the world of martial arts, and its legacy continues to inspire and influence practitioners around the world.

The Original Gracie Jiu-Jitsu System

The Gracie Jiu-Jitsu system is taught at Gracie Academies around the world, and its techniques are widely used in MMA and other combat sports. Their reality-based approach to training and the Gracie Challenges which were used to prove that BJJ can defeat any other fighter trained in any other martial art are still accomplishments that nobody has matched.

The original Gracies BJJ style is still the number one method of self-defense in one-on-one, unarmed situations, due to the fact that there is no striking involved, while at the same time, offering incredible amounts of control over an opponent.

The IBJJF

The International Brazilian Jiu-Jitsu Federation (IBJJF) was created by the Gracies as the governing body for organizing and overseeing competitions. The Federation grew to extend its reach globally, making BJJ competitions available to everyone in the world, if not in their home town, then certainly in their own country. In short, they paved the way for BJJ to become the full-blown sport it is today.

Professional Jiu-Jitsu

The Gracies were also the first to launch an invitation-only, professional Jiu-Jitsu tournament in Metamoris. A lot has changed in such tournaments since then, from the ruleset to the dress code for grappling athletes, but the all-important first step in this direction was made by the Gracies BJJ brand.

The Gracie Diet

The Gracie family’s commitment to health and wellness is reflected in their approach to nutrition. The Gracie Diet is a system of eating that focuses on whole, unprocessed foods and the careful combination of nutrients to optimize health and athletic performance. The Gracie Diet has been embraced by athletes and health enthusiasts around the world, and its principles have been adopted by some nutrition experts.

The Future of Gracies BJJ Brand

Gracie BJJ will likely continue to be a major player in the global BJJ scene from every point of view and will continue to shape the way grappling arts are taught and practiced worldwide. As the Gracies BJJ brand continues to evolve, it is sure to inspire future generations of grapplers to continue to innovate and push the boundaries of what is possible in the world of martial arts.

The Continued Growth and Evolution of Gracie Jiu-Jitsu

The Gracie family’s legacy in BJJ continues to this day, with many of their family members still involved in the sport. The Gracie BJJ brand has grown to include academies worldwide, and many instructors have developed their own variations of the Gracie system.

The Future Of Gracie BJJ In Competitions

Gracie BJJ has a strong presence in the world of competitive BJJ, with many of the original moves and techniques still being the staples everyone is after. As the sport continues to grow, Gracie Jiu-Jitsu will continue to be a big part of the competitive scene, but it will only remain so if it adopts to include the emerging new directions and styles that have grown from it.

The Importance of The Gracie BJJ Brand in the Martial Arts World

The Gracie family and their brand of Jiu-Jitsu has had a significant impact on the martial arts world, not only in BJJ but in other martial arts disciplines as well. Their focus on practical self-defense techniques and their success in early MMA competitions have helped to shape the way martial arts are taught and practiced.

The Gracies BJJ brand has also inspired other martial artists to develop their own systems and techniques, creating a diverse and vibrant martial arts community.

Conclusion

The Gracies BJJ brand has a rich history and legacy that has made it one of the most recognized and respected martial arts in the world. The Gracies’ contribution to the development of BJJ techniques, training methods, and competitions has been pivotal in the sport’s growth and mainstream success. As the sport continues to grow, the Gracie BJJ brand’s importance in the martial arts world cannot be ignored or forgotten.

The Price Tag Of Excellence: How Much Are Jiu-Jitsu Classes?

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Brazilian Jiu-Jitsu has become increasingly popular around the world as a form of self-defense, sport, and physical pass-time. However, one of the main concerns for those interested in pursuing BJJ is the cost. BJJ classes can range from affordable to quite expensive, depending on the gym and location. In this article, we will explore how much are Jiu-Jitsu classes in detail, including gym fees, essential gear, accessories, additional classes, and competition fees. We will also provide tips on how to reduce the cost of BJJ classes without sacrificing the quality of training.

How Much Are Jiu-Jitsu Classes?

If you’re considering starting BJJ, one of the first questions on your mind might be: how much are Jiu-Jitsu classes? The answer, like most things in life, depends on a variety of factors. BJJ is typically taught at specialized academies, and the cost of training can vary based on location, instructor experience, and class frequency. Some academies offer monthly memberships, while others charge per class. It’s also worth noting that there may be additional costs for gear such as uniforms or protective equipment.

When it comes to choosing an academy, it’s important to consider the quality of instruction and the overall atmosphere of the gym. While it may be tempting to choose the cheapest option, remember that you’re investing in your own health and well-being. Look for academies with experienced instructors who prioritize safety and have a track record of producing skilled athletes. Additionally, try attending a few trial classes to get a feel for the culture and community at each gym.

Average Cost Of BJJ Classes

Generally speaking, BJJ classes are priced similarly to other fitness classes or martial arts programs. You can expect to pay anywhere from $100 to $200 per month for unlimited access to classes, with additional fees for private lessons or specialty workshops. Some academies offer discounts for students or those who commit to long-term memberships. If you’re on a tight budget, it’s worth considering community centers or recreation departments that offer BJJ classes at a lower cost.

BJJ Gym Fees: What You Need to Know

How much Jiu-Jitsu classes cost is going to depend on the average monthly prices at the academy regarding its size (small, average-sized, or renowned BJJ academy). There are also extra fees that you might encounter when signing up for a BJJ gym and should be aware of them.

How Much Are Jiu-Jitsu Classes On Average Per Month?

The cost of BJJ classes can vary widely depending on the location, instructor experience, and the size of the academy. On average, you can expect to pay between $100 to $300 per month but that can vary significantly as there’s no unified price set for BJJ classes. Let’s take a closer look at the average monthly prices for BJJ classes at small, average-sized, and renowned BJJ academies.

Small BJJ School

A small BJJ school may have fewer students and less equipment, but it can still provide high-quality instruction. Monthly fees at a small BJJ school may range from $70 to $150 per month.

Average-Size Jiu-Jitsu Academy

An average-sized BJJ academy may have more students and equipment, and may offer a wider variety of classes. Monthly fees at an average-sized academy may range from $100 to $200 per month.

Renowned BJJ Academies

Renowned BJJ academies are often led by famous instructors or have a strong track record of producing skilled athletes. Monthly fees at renowned BJJ academies can range from $200 to $300 per month.

Extra BJJ Gym Fees

In addition to monthly class fees, there may be some extra fees associated with training at a BJJ gym. These fees can include:

Gear: You’ll need to purchase a Gi (uniform), a mouthguard, and possibly other protective gear such as shin guards. These costs can add up, so it’s important to factor them into your budget when considering the total cost of BJJ training.
Seminars and workshops: Some gyms may offer seminars or workshops with guest instructors, which can be an additional expense.
Private lessons: If you want to work one-on-one with an instructor, you may need to pay for private lessons.
Belt promotions: When you’re ready to advance to the next belt level, you may need to pay a fee for the belt promotion.

Cost of Essential Brazilian Jiu Jitsu Gear

If you’re interested in learning Brazilian Jiu Jitsu, one of the first things you’ll need to consider is the cost of essential BJJ gear. In this article, we’ll explore the cost of some of the most important items of BJJ gear, including gis, rash guards, shorts, and belts.

Cost Of A Gi

A Gi is a BJJ training uniform that consists of a jacket, pants, and a belt. Gis can vary in price depending on the brand and the quality of the materials. On average, you can expect to pay between $80 to $200 for a BJJ gi. Higher-end Gis made from premium materials can cost upwards of $300 or more. It’s important to choose a Gi that fits well and is made from durable materials to ensure it lasts for a long time.

Cost Of A Rash Guard

A rash guard is a tight-fitting shirt that’s worn under the Gi. It’s designed to protect the skin from mat burns and prevent sweat from soaking through to the Gi. Rash guards can be made from a variety of materials, such as spandex or nylon, and can range in price from $20 to $80. Higher-end rash guards made from premium materials can cost upwards of $100 or more.

Cost Of BJJ Shorts

BJJ shorts are designed to be lightweight and flexible, allowing for a full range of motion during training. They’re typically made from materials like polyester or spandex and can cost between $30 to $80. Some BJJ shorts may have additional features such as reinforced stitching or ventilation panels, which can increase the price.

Cost Of A BJJ Belt

BJJ belts indicate a student’s level of expertise. Belt colors include white, blue, purple, brown, and black. Belt prices can vary depending on the color and the brand, but on average, you can expect to pay between $10 to $40 for a BJJ belt.

Cost of BJJ Accessories

When it calculating exactly how much are Jiu-JItsu classes, you need to factor in that having the right accessories can make a big difference in your performance and safety. In that regard, we’ll take a look at two important BJJ accessories and their cost: mouth guards and finger tape.

Mouth Guard

A mouth guard is a crucial piece of protective gear for BJJ practitioners. It helps prevent dental injuries and can reduce the risk of concussions by cushioning impacts to the jaw. Mouth guards can be custom-fitted by a dentist, or you can purchase boil-and-bite versions from sporting goods stores. The cost of a mouth guard can range from $5 to $50, depending on the brand and quality.

Finger Tape

BJJ can be tough on your hands and fingers, and that’s where finger tape comes in. It can help protect your fingers from cuts, scrapes, and sprains. Finger tape can be purchased at sporting goods stores or online, and the cost is usually around $5 to $10 per roll.

How Much Are Jiu-Jitsu Classes? Additional BJJ Classes Costs

In addition to expenses tied to regular BJJ classes, there are other activities that are incremental to learning Jiu-Jitsu quickly and have to be taken into account. The two most important are tournaments and privates which play a huge role in the answer to the question how much are Jiu-Jitsu classes?

Competition

Competing in BJJ tournaments can be a great way to test your skills and gain valuable experience. Entry fees for tournaments can vary depending on the level of competition, the location, and the number of divisions you enter. On average, you can expect to pay around $50 to $100 per competition.

Private Classes

Private Brazilian Jiu-Jitsu classes can be a great way to get one-on-one instruction and personalized feedback from an experienced instructor. The cost of private classes can vary depending on the instructor’s experience and location. On average, you can expect to pay around $80 to $150 per hour for private BJJ instruction.

Why Are BJJ Gyms So Expensive?

BJJ gym fees can sometimes be relatively expensive compared to other types of martial arts. There are several reasons why BJJ gyms may have higher fees, including:

Expertise of the instructors: BJJ requires a high level of expertise and experience from instructors, which can drive up the cost of instruction.
Equipment and facilities: BJJ gyms require specialized equipment and facilities, such as mats and grappling dummies, which can be expensive to maintain and upgrade.
Size of the gym: BJJ gyms may have smaller class sizes to allow for more personalized instruction, which can lead to higher fees per student.
Class frequency: BJJ classes typically have a higher frequency of classes per week, which can lead to higher fees.

Overall, how much are Jiu-Jitsu classes in a given gym can be attributed to the specialized knowledge and equipment required to provide quality instruction and training.

Is Jiu-Jitsu Worth The Money?

As with any form of training, after learning how much are Jiu-Jitsu classes, many people may wonder if it is worth the investment. Here are four reasons why Brazilian Jiu-Jitsu is more than worth the money:

Learn self-defense: Jiu-Jitsu is a practical self-defense system that can teach you how to defend yourself against attackers, even if they are larger and stronger than you. By learning the techniques and strategies of Jiu-Jitsu, you can feel more confident and prepared to handle dangerous situations.
Get in shape: BJJ is also a full-body workout that can help you get in shape and improve your overall health. The training can increase your strength, flexibility, and cardio fitness, as well as help you lose weight and build some muscle mass
Develop problem-solving skills: Brazilian Jiu-Jitsu requires a high level of mental engagement, as practitioners need to strategize and adapt to different opponents and situations. Through training, you can develop problem-solving skills, improve your critical thinking abilities, and enhance your overall cognitive function.
Join a unique community: Jiu-Jitsu is more than just a martial art; it’s a community of people who share a passion for training and self-improvement. By joining a BJJgym, you can meet new people, make friends, and become part of a world-wide supportive community.

What Is The Most Expensive BJJ Gym In The World?

While some BJJ gyms may offer affordable membership fees, others come with a hefty price tag. The most expensive BJJ gym in the world for serious training is Atos Jiu-Jitsu, located in San Diego, California, USA.

Atos Jiu-Jitsu is known for producing some of the world’s best BJJ athletes and has become a household name in the BJJ community. However, the gym’s success and reputation come at a cost. The gym’s monthly membership fee starts at $300, making it one of the most expensive BJJ gyms in the world.

So, what makes Atos Jiu-Jitsu so expensive? For one, it has a team of world-class instructors, including the legendary Andre Galvao, who is a multiple-time BJJ world champion. The gym also boasts top-of-the-line facilities, including a large training area, an outdoor training space, and a recovery center with a sauna, cold plunge, and massage therapy.

Despite the high fees, Atos Jiu-Jitsu has a loyal following of members who are willing to pay a premium for quality instruction and training. The gym has produced several BJJ world champions and continues to attract top-level competitors from around the world.

Atos Jiu-Jitsu is the most expensive BJJ gym in the world, with a monthly membership fee of $300.

Another Jiu-Jitsu academy from California, located in Beverly Hills, called Exclusive Jiu-Jitsu. 3 classes per week cost a whopping $960 per month! Privates in this gym, frequented by A-list celebrities and the wealthiest people in the world, cost a $500 fee for a single private class!

How To Reduce The Cost Of Brazilian Jiu-Jitsu Classes

The cost of BJJ classes can sometimes be a barrier for some people. However, how much are Jiu-Jitsu classes does not have to affect whether you can train or not. There are several ways to reduce the cost of BJJ classes without compromising on the quality of training. Here are three ways to save money while learning BJJ:

Learn from YouTube: Many BJJ instructors and practitioners share their knowledge on YouTube, providing a wealth of free resources for those looking to learn the basics or improve their skills. By following instructional videos and tutorials, you can learn at your own pace and avoid paying for expensive classes.
Roll with someone who knows grappling: One of the best ways to learn BJJ is by rolling (sparring) with someone who has experience in grappling. This could be a friend, training partner, or even a more experienced student at your gym. By practicing with someone who knows what they are doing on your own, you can improve your technique and get valuable feedback without paying for formal classes.
Pay-per-class and join open mats: If you cannot afford to pay for regular classes, consider paying for individual classes or joining open mats. Open mats are typically less structured than formal classes, but they provide an opportunity to practice with other students and get feedback from instructors. By paying for classes as you go, you can save money and still receive valuable training.

In Conclusion

Wrapping up, the cost of practicing BJJ can vary depending on several factors, but it is possible to pursue this martial art without breaking the bank. By understanding the various costs associated with BJJ, you can budget accordingly and make informed decisions. It’s also important to remember that the benefits of practicing BJJ extends beyond the mat, including learning self-defense, getting in shape, developing problem-solving skills, and joining a unique community.

With these benefits in mind, it’s worth considering how much are Jiu-Jitsu classes and whether they are worth it for you. Finally, by following tips such as learning from YouTube, rolling with someone who knows grappling, and paying for individual classes or joining open mats, you can reduce the cost of BJJ classes and continue your BJJ journey.

8 Simple Moves To Win Every BJJ Fight As A White Belt

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As a white belt, it can be challenging to win Jiu-Jitsu matches, especially against more experienced opponents. However, with the right techniques, mindset, and training, it is possible to come out on top. In this article, we will discuss some simple moves to win every BJJ fight as a white belt, tips on how to win a BJJ match, and how to win your first BJJ competition. We’ll also share some expert advice on how to win a Jiu-Jitsu tournament.

How To Win A BJJ Match

Whether you’re new to BJJ or a seasoned practitioner, winning a BJJ match takes skill, tactical thinking, and mental toughness. Victory comes mostly by outscoring or submitting an opponent, but it does it is not always so straightforward. The more you stick to simple moves that have been proven to work, the easier a winning outcome will be.

Tip #1: Establish Dominant Position

One of the most important things you can do in a BJJ match is to establish a dominant position early on. This means getting your opponent on the ground and taking control of their body. This could mean getting into the mount position, taking their back, or securing a side control position. The see positions also score points, so you’ll be dominant position-wise and have a scoring advantage over your opponent. Easy, right?

Tip #2: Keep Your Composure

BJJ matches can be intense and physically demanding, and it’s important to keep your composure throughout the match. Don’t let your emotions get the best of you, and try to stay calm and focused. This will help you make better decisions and avoid making mistakes that could cost you the match.

Tip #3: Use Simple Moves That Work

BJJ is a complex martial art with a wide range of techniques and strategies. To win a match, it’s important to use simple moves that are appropriate for your level, the opponent and the situation. This could mean using submission holds, sweeps, or transitions to gain an advantage.

Tip #4: Stay Active and Aggressive

In BJJ, the person who is more active and aggressive is usually the one who wins, even if the scoring is at a stalemate. Don’t be passive and wait for your opponent to make a move – be proactive and look for opportunities to attack. This could mean going for a submission hold, attempting a sweep, or transitioning to a more dominant position, even if you fail to achieve it completely.

How Do You Win Your First BJJ Competition?

If you’re new to BJJ, competing in your first BJJ tournament can be a daunting experience. With the right preparation and techniques, though, you can increase your chances of success. The following simple moves work from white to black belt, but if you master them as a beginner, you’ll hardly be in trouble in any BJJ fight during your white belt period.

Gripping Correctly

Gripping correctly is one of the most important aspects of BJJ. Proper grip placement and control can make all the difference in a match. One of the best ways to get a good grip is to grab your opponent’s lapel and sleeve. This will allow you to control their body and limit their movement.

You can also use your legs to control your opponent’s arms or legs, which will help you maintain control and position.

Pull Guard

Pulling guard is a common technique used in BJJ, especially for beginners. This involves sitting down and pulling your opponent into your guard. From this position, you can work on submissions and sweeps. However, pulling guard can be risky, as it can put you in a vulnerable position if your opponent is able to pass your guard. SO pulling guard won’t be enough and you’ll need to reinforce it with a strong closed guard game.

Armbar From Guard

The armbar from guard is a classic BJJ move that can be very effective in a competition. To execute it precisely, you’ll need to secure your opponent’s arm from the shoulder to the wrist and then extend your hips to put pressure on their elbow joint. The armbar from guard can be a great way to finish a match quickly and decisively.

Scissor Sweep

Get on top whenever you can. The scissor sweep is another of those simple moves in BJJ that can be used to gain an advantage over an opponent at every level of the sport. To perform this move, you’ll need to control your opponent’s sleeve and collar, and then use your legs to sweep them off their feet. The position of the legs includes you lying on your side, with the shin of the top leg across the opponent’s belly, and the bottom one acting as a sickle. This will allow you to take a dominant position and control the match.

Standing Guard Pass

The standing guard pass is the single most useful technique for getting past your opponent’s closed guard and gaining a dominant position. Standing up in someone’s closed guard is difficult as a movement, but you can master it extremely quickly. Once you know how to stand up, there are several different ways to open and pass the legs.

Rear-Naked Choke

The rear-naked choke is arguably the most powerful submission in grappling. To execute it, you’ll need to get to the back mount first. You’ll then use your arms to dig in for the choke position, wrapping one arm around the neck and using the other to lock the choking arm into place.

Cross Choke From Mount

The cross choke from mount is another classic BJJ move that can be very effective in a competition. To perform this signature Roger Gracie Gi submission, you’ll need to secure a mount position on your opponent and then use your arms to grip the collars of the gi on each side. You need to cross your arms as you do so, hence the name. One of the most simple moves in BJJ yet it helped the aforementioned Roger Gracie to beat everyone he faced on his way to winning a BJJ World Title at black belt.

Side Control Escapes

A must for your life as Jiu-Jitsu white belt. It’s essential to know how to escape from side control, a skill you’ll use every time you train and often when you compete. Bridging your hips to create space between you and your opponent to re-guard is a classic but there are a bunch of other side control escapes to experiment with in order to make sure you’re difficult to pin down.

A Few Pro Tips For Winning A Jiu-Jitsu Tournament

Winning a Jiu-Jitsu tournament requires a combination of physical and mental abilities, along with specific techniques and strategies. The following pro tips on how to increase your chances of winning a Jiu-Jitsu tournament are based on lots of experience and white belt match analysis.

Relax And Listen

One of the most common mistakes that beginners make in Jiu-Jitsu is being too tense and nervous during a competition. This can cause them to become exhausted quickly and make poor decisions. It is essential to relax and focus on your breathing to conserve your energy and clear your mind. Listening to your coach’s advice and your corner’s instructions can also help you make better decisions during the match.

Act First

In BJJ, being the first to act can often give you an advantage. This means that you should try to initiate moves and take control of the match as soon as possible. Being on the defensive can make you more vulnerable to your opponent’s attacks, and it can be challenging to recover from that position. Therefore, being proactive and taking the initiative can give you an edge over your opponent.

Play To Your Strengths

Every grappler has their own unique style and strengths. Even at white belt, some prefer to focus on submissions, while others prefer takedowns and guard passing. It is crucial to play to your strengths and use simple moves that you are comfortable with during the match. This will help you drag the opponent into your domain, and increase your chances of winning.

Keep Moving

Staying active and moving around the mat is essential in Brazilian Jiu-Jitsu. This can help you avoid being trapped in a bad position and prevent your opponent from gaining control. Moving around the mat can also tire out your opponent and create opportunities for you to attack. However, it is essential to maintain control and purpose of your movements and avoid being too frantic, which can lead to mistakes.

Apply Time-Based Tactics

In a BJJ fight, there is a preset time limit, which for white belts is usually 5 minutes. It is crucial to use the time to your advantage by applying time-based tactics. For example, if you are leading on points, you can try to stall or maintain a defensive position to run out the clock. Alternatively, if you are losing, you have to become more aggressive and take risks to score points or submit your opponent.

During a stalemate, the final minute of a match is when you should go all out, as opposed to trying to go at a high pace for the duration of the entire 5 minutes.

In Conclusion

Winning a BJJ fight or tournament is not an easy feat, but it’s not impossible either. By mastering fundamental simple moves, developing a strategic mindset, and staying focused, you can increase your chances of success. Remember to stay consistent in your training, listen to your coach, and have fun. With dedication and hard work, you can become a formidable BJJ practitioner and achieve greatness at every belt level.

Secrets Of Shoot Boxing And The Illustrious Chute Boxe Academy

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Secrets Of Shoot Boxing And The Chute Boxe Academy

Shoot boxing is a hybrid martial art combining kickboxing, Muay Thai, and wrestling elements. It was first introduced in Japan in the late 1980s and has since spread to various countries around the world. In this article, we will look at the history of shoot boxing, its rules, weight classes, scoring system, matches, and championships. We will also take a closer look at the legendary Chute Boxe Academy in Curitiba, Brazil, and how it impacted the development of other combat sports like MMA and Vale Tudo.

What Is Shoot Boxing

Shoot boxing is a hybrid combat sport that originated in Japan in the early 1980s. It combines elements of kickboxing, Muay Thai, and grappling, with an emphasis on striking and throwing techniques. Unlike traditional kickboxing, shoot allows fighters to throw their opponents to the mat and follow up with ground-and-pound techniques.

The rules of shoot boxing are similar to those of kickboxing, with fighters wearing gloves and competing in a ring. However, in shoot, fighters are allowed to clinch and throw their opponents to the mat. Once a fighter has thrown their opponent, they can follow up with punches, kicks, or knee strikes. That said, fighters are not allowed to continue striking their opponent once they are on the ground.

Another unique aspect of shoot boxing is the use of standing submissions. This means that fighters can attempt submission holds, such as arm bars and chokes, while their opponent is still standing. If the fighter successfully executes a standing submission, the opponent must submit or be thrown to the mat.

One of the most well-known promotions is the Shoot Boxing World Tournament, which features top fighters from around the world competing for a cash prize. The tournament is held annually and attracts a large following of combat sports fans.

History Of Shoot Boxe

Where did shoot boxing come from, and how has it evolved over time?

Shoot boxing was created in Japan in the early 1980s by a professional wrestler named Satoru Sayama, who was also the founder of the shoot-style wrestling organization, Universal Wrestling Federation (UWF). Sayama wanted to create a new combat sport that would incorporate elements of grappling and striking, while also emphasizing the importance of technique and strategy.

The first shoot boxing event was held in 1985, and it quickly gained popularity in Japan. In the early years, the sport was seen as an extension of kickboxing, with many of the same rules and regulations. It quickly developed its own unique style, with an emphasis on throwing and submission techniques.

In the early 1990s, shoot boxing began to attract top fighters from around the world. One of the most well-known fighters in the early days of shoot boxe was Andy Hug, a Swiss kickboxer who won the Shoot Boxing World Tournament in 1993. Hug’s success helped to raise the profile of the sport and attract more international fighters.

Over the years, this combat sport has continued to evolve, with new techniques and strategies being developed by fighters and coaches. In 2003, shoot boxing introduced a new rule that allowed fighters to attempt submissions while standing, adding an extra layer of strategy and excitement to the sport.

Today, shoot boxing is a popular combat sport in Japan and is gaining a following in other parts of the world. One of the most well-known promotions is the Shoot Boxing World Tournament, which features top fighters from around the world competing for a cash prize.

What Are The Shoot Boxing Rules?

Shoot boxing is similar to kickboxing in that fighters wear gloves and compete in a ring. Still, there are some key differences that give shoot its originality. Fighters are allowed, and even tactically encouraged, to clinch and throw their opponents to the mat. Once a fighter has thrown their opponent, they can follow up with punches, kicks, or knee strikes. However, fighters are not allowed to continue striking their opponent once they are on the ground.

Weight Classes

Like most combat sports, shoot boxing has weight classes to ensure that fighters are competing against opponents of a similar size and weight. There are currently six weight classes:

Flyweight: Up to 53 kg
Featherweight: 53.1 to 56 kg
Lightweight: 56.1 to 60 kg
Welterweight: 60.1 to 65 kg
Middleweight: 65.1 to 70 kg
Heavyweight: Over 70 kg

Scoring System

The scoring system in shoot boxing is similar to that of kickboxing. Fighters score points by landing strikes on their opponent, including punches, kicks, and knee strikes.

The number of points awarded depends on the type of strike and the effectiveness of the strike. For example, a clean punch to the face will score more points than a glancing kick to the leg.

In addition to strikes, fighters can also score points by throwing their opponent to the mat and following up with strikes. However, as mentioned earlier, fighters are not allowed to continue striking their opponent once they are on the ground.

Submissions are also an option for victory but are only allowed while both fighters are standing.

Shoot Boxing Matches

Shoot boxing matches consist of three rounds, with each round lasting three minutes. Fighters are allowed one minute of rest between rounds. If a fighter is knocked down, the referee will begin a standing eight-count. If the fighter is unable to continue after the count, the match is over.

Championships

One of the most prestigious championship is the Shoot Boxing World Tournament. This annual event features top fighters from around the world competing for a cash prize. The tournament consists of a series of elimination matches, with the winners advancing to the next round. The final match is a five-round fight, with the winner being crowned the Shoot Boxing World Champion.

Some other notable championships include:

Japan Super Championship
RISE World Series
Road to Glory Japan

What Is The Chute Boxe Academy?

The Chute Boxe Academy is a legendary Brazilian mixed martial arts team known for producing some of the most fearsome fighters in MMA history. It was based out of Curitiba, Brazil, under the guidance of Rudimar and Rafael Fedrigo.

The Legendary Chute Boxe Team

The Chute Boxe Academy was founded in 1978 by brothers Rudimar and Rafael Fedrigo in Curitiba, Brazil. The gym quickly gained a reputation for producing some of the best strikers in the world, with Chute Boxe fighters like Wanderlei Silva, Mauricio “Shogun” Rua, and Anderson Silva becoming household names in the MMA world.

The Academy was known for its aggressive fighting style, with an emphasis on Muay Thai and boxing techniques. Fighters from Chute Boxe were known for their devastating knee strikes, which often ended fights in spectacular fashion.

There is still the aura of mystery regarding the team’s notoriously difficult sparring sessions, which multiple team members that turned into UFC champions described as being a lot more difficult (and dangerous) than the actual fights.

The Chute Boxe Academy vs Brazilian Top Team Rivalry

One of the most famous rivalries in Brazilian MMA history was between the Chute Boxe Academy and the Brazilian Top Team (BTT). The two teams had a heated rivalry that lasted for years, with both sides producing some of the best fighters in the sport.

The rivalry between Chute Boxe and BTT reached its peak in 2003 when Wanderlei Silva, a Chute Boxe fighter, faced off against Ricardo Arona, a BTT fighter, in the finals of the Pride Middleweight Grand Prix. The fight was a classic, with Silva ultimately winning by knockout in the third round.

Downfall Of The Chute Boxe Academy

Despite its success in the early years of MMA, the Chute Boxe Academy began to decline in the late 2000s. Many of its top fighters either retired or left the gym for other teams, and the gym struggled to produce new talent.

The downfall of the Chute Boxe Academy can be attributed to a number of factors, including changes in the sport of MMA and increased competition from other gyms. However, the legacy of the Chute Boxe Academy lives on, with many of its fighters considered legends of the sport.

Is Shoot Boxing Effective For Self-Defense?

Shoot boxing has gained popularity among martial arts enthusiasts for its fast-paced and intense fighting style. But can it be effective for self-defense if you’re not at the same level as the bests from the Chute Boxe Academy? Let’s take a careful look at the advantages and disadvantages of using shoot for self-defense.

Advantages of Shoot Boxing for Self-Defense

Striking Techniques: Shoot boxing is known for its striking techniques, which include punches, kicks, and knee strikes. These techniques can be highly effective in defending oneself against an attacker.
Clinch Work: Shoot also incorporates clinch work, which involves close-range fighting and grappling. This can be useful in situations where an attacker is in close proximity.
Fitness: Training in shootboxing can improve your overall fitness level, which can increase your chances of successfully defending yourself in a physical confrontation.

Disadvantages of Shoot Boxing for Self-Defense

Ruleset: Shoot boxing has specific rules and limitations that may not apply in a real-life self-defense situation. For example, certain strikes, such as headbutts and groin strikes, are not allowed in shoot.
Ground Fighting: Shoot boxing does not emphasize ground fighting, which can be a disadvantage in self-defense situations where the attacker takes the fight to the ground.
Multiple Attackers: Self-defense situations often involve multiple attackers, which can make it difficult to apply shoot techniques effectively.

Shoot Boxing vs. MMA

Shoot boxing MMA are two combat sports that share many similarities but also have distinct differences.

The rules of shoot boxing and MMA are quite different.

The effectiveness of shoot boxe and MMA as combat sports is a topic of debate among martial arts enthusiasts.

MMA is often considered to be more effective in a real-life self-defense situation due to its inclusion of grappling and ground fighting techniques.
Shoot boxing, on the other hand, is seen as more focused on striking and may be less effective in close-quarters combat.
it’s important to note that both sports require a high level of skill and physical conditioning to be effective in combat. The best approach to self-defense is to train in a variety of martial arts and combat sports, including shoot boxing and MMA, to develop a well-rounded skill set.

What Is The Difference Between Shootboxing And Vale Tudo?

Shoot boxing and Vale Tudo are combat sports with distinct differences in rules, techniques, and overall approach to fighting.

Rules of shoot boxing and Vale Tudo differ significantly.

Shoot boxing is a hybrid combat sport that combines elements of kickboxing, Muay Thai, and grappling, but does not allow ground fighting or submissions.
Vale Tudo, on the other hand, is a combat sport that allows for striking, grappling, and submissions, with few rules and limited protective gear.

The approach to fighting in shoot boxing and Vale Tudo is also quite different.

Shoot boxing is a fast-paced and intense combat sport that emphasizes striking and clinching techniques. It requires a high level of athleticism, speed, and precision.
Vale Tudo, on the other hand, is a more brutal and aggressive combat sport that emphasizes both striking and grappling techniques. It requires a high level of physical strength, endurance, and technical skill.

Conclusion

Shoot Boxing is a unique and very dynamic combat sport that combines striking and grappling techniques to create a fast-paced and exciting experience for both fighters and spectators. It has a rich history and continues to evolve as a sport with its own set of rules, weight classes, scoring system, matches, and championships.

Solutions For A Sore Forearm From BJJ: Best Practices And Stretches

BJJ World

BJJ is an exciting and challenging sport and not one without its risks. One of the most common complaints among BJJ practitioners is sore forearms. Forearm pain can range from a dull ache to a sharp burning sensation, and it can significantly impact your ability to train effectively. Today we’ll discuss the case of a sore forearm (or two), exploring the causes of forearm pain in BJJ, how to prevent it, and how to relieve it if you do experience it.

Why Do You Get Sore Forearms From BJJ?

If you practice BJJ, you may experience sore forearms, which can be uncomfortable and even debilitating. The stress on the forearms is pretty significant during grappling, with all the grabbing, pulling, twisting, and rotating we do with our arms. Forearm pain is not something that is too dangerous, but it shouldn’t be taken lightly either.

What is Forearm Pain?

Forearm pain is a common condition that affects many people, especially those who perform repetitive activities that involve the wrists and arms (like grapplers). The pain can be felt anywhere from the wrist to the elbow and can range from mild discomfort to severe pain. Forearm pain can be caused by various factors, including overuse, injury, and pre-existing medical conditions.

What Causes Forearm Pain?

There are several factors that can cause forearm pain in BJJ practitioners. One of the most common causes is overuse of the forearm muscles. When you train BJJ regularly, your forearms are constantly engaged, which can lead to inflammation and soreness.

Another cause of forearm pain is improper technique. If you’re using less than optimal mechanics when performing BJJ techniques, you are most likely putting undue stress on your forearms. This can lead to strains, sprains, and other injuries which are very uncomfortable for a few days.

Other factors that can contribute to a sore forearm and localized pain in BJJ include:

Poor conditioning of the forearm muscles.
Lack of proper warm-up and cool-down exercises.
Inadequate rest and recovery time between training sessions.
Using a grip that is too strong or too weak.
Excessive gripping or holding during training.

How to Prevent A Sore Forearm And Forearm Pain in BJJ?

Fortunately, there are several steps you can take to prevent forearm pain in BJJ.

Conditioning. First and foremost, it’s important to properly condition your forearm muscles. This can be achieved by performing specific exercises that target the forearm muscles, such as wrist curls, reverse wrist curls, and grip strength exercises.
Mobility. Additionally, incorporating proper warm-up and cool-down exercises into your training routine can help prevent forearm pain. Stretching and foam rolling will help increase blood flow and reduce inflammation in the forearms.
Technique. Proper technique is also crucial in preventing forearm pain. Make sure you’re using mechanics as opposed to strength when performing BJJ techniques, in order to avoid overusing your forearms. Be sure to take breaks when needed and avoid excessive gripping or holding during training.
Nutrition. Eating a healthy, balanced diet and staying hydrated can help to prevent muscle fatigue and soreness. It’s recommended to consume a diet rich in protein, complex carbohydrates, and healthy fats to support muscle growth and repair.

How Do You Soothe A Sore Forearm?

Sore forearms can be a real pain, especially if you engage in activities that require repetitive arm movements, such as grappling or MMA. Gi Jiu-Jitsu is particularly taxing on the forearms. Fortunately, there are effective massages and stretches that can help soothe a sore forearm and promote faster recovery.

Massages To Relieve Pressure

Massages can help alleviate pressure and tension in the forearm muscles, allowing for better blood flow and faster recovery. Here are some effective massages to try:

Barbell Massage: Using the thick part of a barbell, roll the forearm muscles from the elbow to the wrist. Apply moderate pressure and focus on the areas that feel the most tender or sore.

Dumbbell Forearm Massage: Using the end part of a dumbbell, roll the forearm muscles from the elbow to the wrist, applying pressure. This massage is especially effective for targeting the extensor muscles in the forearm.

Lacross Ball Self Myofascial Release: Place a lacrosse ball on a flat surface and roll the forearm muscles over it, applying pressure as needed. This massage is ideal for targeting specific trigger points.

Self-Applied Pressure Point Massage: Apply pressure with your fingers or thumb to the tender areas in your forearm muscles. Hold the pressure for a few seconds, release, and repeat as needed.

Self Myofascial Release With Joint Flossing Technique: Use a foam roller or a massage ball to release tension in the forearm muscles. Prior to rolling tie the forearm with a specialized flossing band to restrict blood flow.

Stretching To Relieve Pressure

Stretching is another effective way to relieve pressure and tension in the forearm muscles and get rid of a sore forearm from grappling. Here are some useful stretches to try:

Wrist Extensor Stretches: Place your arm straight in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm muscles.
Wrist Flexor Stretches: Place your arm straight in front of you with your palm facing up. Use your other hand to gently push your fingers down towards your wrist until you feel a stretch in your forearm muscles.
Wrist Pronator Stretch: Place your arm straight in front of you with your palm facing down. Use your other hand to gently rotate your forearm towards your body until you feel a stretch in your forearm muscles.
Wrist Supinator Stretch: Place your arm straight in front of you with your palm facing up. Use your other hand to gently rotate your forearm away from your body until you feel a stretch in your forearm muscles.

How To Strengthen Your Forearms For Grappling

If you’re a grappler, having a strong grip and forearms can be a game-changer. It can help you dominate your opponent, maintain control, and prevent injuries. Here are five of the best Jiu-Jitsu grip and forearm exercises to help you improve your grappling game.

Farmer’s Walks

Farmer’s walks are a great exercise for building grip strength and overall forearm endurance. To perform this exercise, grab a pair of heavy dumbbells or kettlebells and walk a set distance, keeping your shoulders back and your core engaged.

Plate Pinches

Plate pinches are another fantastic grip and forearm exercise that can be done with any weighted plate. Simply grab the plate with your fingertips, hold it for a set amount of time, and then release. Increase the weight and duration over time to continue building strength.

Pull-Ups

Pull-ups are a classic exercise that can improve your grip and forearm strength. Not only do pull-ups work your back and biceps, but they also engage your forearms as you grip the bar.

Reverse Barbell Curls

Reverse barbell curls specifically target your forearm muscles, including your wrist extensors. To perform this exercise, grip a barbell with an overhand grip and curl it up towards your shoulders.

Gripping a Gi

One of the most effective ways to strengthen your grip and forearms for grappling is to practice gripping a Gi. Grab onto your partner’s Gi during training and hold on tight. Focus on using your fingertips and keeping your grip firm and steady.

Incorporating these exercises into your training routine can help you improve your grip and forearm strength, giving you a significant advantage in Jiu-Jitsu and other grappling sports. Remember to start with lighter weights and gradually increase the intensity over time to prevent injury and maximize results.

How Long Does A Sore Forearm Take To Heal?

Sore forearms can be a common complaint among athletes, especially grapplers, weightlifters, and individuals who perform repetitive arm movements. The amount of time it takes for a sore forearm to heal depends on the severity of the injury, the individual’s overall health, and their adherence to proper treatment and rehabilitation methods.

Mild cases of forearm soreness caused by overuse or minor strain can heal within a few days to a week with proper rest, ice, compression, and elevation.

More severe cases of forearm pain, such as those caused by a fracture or torn muscle, can take several weeks or even months to heal fully.

To speed up the healing process, it’s essential to avoid activities that aggravate the injury and focus on rest and proper rehabilitation. This may include stretching, massage, physical therapy, or other forms of treatment recommended by a healthcare professional.

It’s crucial to note that returning to regular activities too quickly can further damage the forearm muscles and prolong the healing process. It’s essential to listen to your body and consult with a healthcare professional to determine the appropriate timeline for returning to your regular activities.

Conclusion

Forearm pain is a common issue for BJJ practitioners, but it doesn’t have to be a hindrance to your training. By understanding the causes of forearm pain, how to prevent it, and how to soothe it if you do experience it, you can continue to train effectively and improve your grappling game. Strengthening your forearms with the five best Jiu-Jitsu grip and forearm exercises can also help prevent future injuries and give you a significant advantage on the mat.

Craig Jones “Just Stand Up” BJJ DVD Review

BJJ World

REVIEW: Craig Jones "Just Stand Up" BJJ DVD

Craig Jones is emerging as one of the better coaches in Jiu-Jitsu, on top of being the best second-rated grappler in the world under many different rulesets. The charismatic and increasingly eccentric Aussie now treats us with a look into his wrestling from the bottom approach through the new instructional Just Stand Up by Craig Jones.

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Craig Jones "Just Stand Up" BJJ DVD cover front — Techniques List and More Info

Overview

Just Stand Up is another one of Craig Jones’ jokingly named BJJ DVD instructional which delivers excellent content. With the rise of wrestling in Jiu-Jitsu, and particularly No-Gi, this one is straight down Craig Jones’ alley.

Just Stand Up by Craig Jones is an instructional focusing on escaping in a nontraditional way when it comes to BJJ. A wrestling staple is to try and get to your feet when in trouble, and Craig demonstrates how those principles can carry over to BJJ.

Craig does not only offer ways out of traditional Brazilian Jiu-Jitsu pins but also shows how you can improve the ways you pin and hold people down. His approach will help you deal with wresters and explosive fighters both in a defensive and offensive manner.

Instructor Background

There’s not much left to discover about Craig Jones as he is one of the most famous personalities in Jiu-Jitsu. The Aussie leaped into the spotlight during a legendary performance at EBI, ending with a near finish of an armbar against Gordon Ryan in the finals.

Craig, learning BJJ under the tutelage of Lachlan Giles, emerged as a leg locker who took a different approach to the then-dominating Danaher Death Squad, and made it work at the highest levels of grappling.

Jones has not left the spotlight since, dominating in plenty of pro-grappling performances, issuing numerous BJJ instructional and launching his own gym and team in B-Team, after the public split from the DDS which he joined not long after his legendary meet with Ryan in EBI.

Just Stand Up is the latest in a series of Craig Jones BJJ DVD instructionals which amass to a whooping 16 instructionals.

Subject

The subject of Just Stand Up by Craig Jones is about the fallacies Jiu-Jitsu has in the department of pinning, both offensively and defensively, and how the lesson learned early in wrestling about standing up is widely applicable to BJJ. Craig uses the turtle position to get his point across.

Craig also uses upper body controls like underhooks and crossfaces and leg rides like the Turk to provide a different perspective to offensive pinning in BJJ. Jones also includes submissions and some staple wrestling moves named after wrestling greats.

Complexity

Craig is an excellent coach and gets to the bottom of every subject covered in distinct chapters, but the subject matter itself requires at least some rudimentary background in wrestling or at least a working knowledge of some of the key movement patterns in grappling, like Granby rolls, front headlock, sit-outs and similar.

The complexity level of Just Stand Up by Craig Jones is intermediate.

Technical Details

The camera work and sound quality are at the usual standard expected by an instructor from the BJJ Fanatics production.

Content-wise, the DVD follows the usual four-volume release, with half (two DVDs) covering pinning escapes, while the final two focus on pinning and controlling people that are hard to keep a hold of.

Each of the four parts of this Craig Jones DVD lasts around an hour, bringing the total running time of the instructional to just above 4 hours.

The release is available in both DVD and digital formats.

Detailed Analysis

DVD #1

Craig starts this instructional by pointing out common mistakes we do in BJJ when it comes to pinning and how most people in Jiu-Jitsu pin themselves, hence the easy dominance wrestlers have over Jiu-Jitsu athletes.

Craig goes on to portray the principle taught to wrestlers about standing up, opening up the eyes of BJJ folk through the example of the turtle. He shares a new and updated version of the turtle, focusing on tucking the elbows and specific foot positioning that allows you to move out of the turtle in a vertical manner, hence scuppering any back take or front headlock attacks.

The first volume of Just Stand Up also covers hand fighting from the turtle, Granbying out, and building height when standing.

DVD #2

The second portion of the DVD focuses on the one seat belt and uses a simple motion like the hip sit to control everything, from the power half, to turtled-up opponents and even ways of dealing with bodylocks.

Towards the end of this volume, Jones introduces the Turk, a wrestling leg ride that is a real turtle killer and an incredible way of pinning people using only one leg and your body weight.

DVD #3

The offensive aspects of Just Stand Up by Craig Jones begin with the leg rides at the end of the second volume and extend to cover pinning via staples, crossfacing, and the heavy use of underhooks we’re used to seeing in wrestling.

The real turning point is the way Jones combines together upper body controls (underhooks and crossface) with the leg rides (Turk) to burrow through any defense, at the very least forcing half guard from opponents.

He wraps this portion up by exploring submissions as potential pinning positions and gives a new approach to finishing the arm triangle with lots of details.

DVD #4

The final portion of the instructional covers the craziest stuff, as is the expectation from a Craig Jones DVD.

Unorthodox setups, North-South attacks, and some interesting insights on the front headlock position dominate the first half of this volume. The cherry on top is the so-called Sucker Drag, along with the Barrel Roll and bonus Shultz choke and Saitiev Reversal to further spice this DVD up with some wrestling magic.

How We Grade BJJ Instructional Just Stand Up by Craig Jones

Considering Craig Jones’ Just Stand Up instructional DVD’s technical aspects and quality of content, we come to an overall score for this instructional that I’ll deliberate in short below.

Technical Quality: 10/10

From the audio, video, and format aspects to the organization of material, camera work, and delivery of the information, there is no technical aspect of the Just Stand Up DVD that is below par.

Quality of Content: 9/10

The only reason we dock a point in terms of the quality of content is the intermediate level of the material outlined in the instructional, as well as the fact that Craig favors No-Gi and the entire instructional is delivered in such a fashion.

Overall: 9/10

Beginners and intermediate grapplers will get a lot of technical ideas on how to approach pinning in Jiu-Jitsu, while seasoned, advanced grapplers are going to get a complete change of perspective on the subject by integrating these wrestling principles.

Wrap Up

Just Stand Up by Craig Jones is a grappling DVD more than worth having in your collection. Instead of trying to learn wrestling on your own outside of Jiu-Jitsu, why not get a digested version of very specific aspects of wrestling from BJJ from the best second-place grappler in the world himself?

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Full-Body Plate Workout Circuits for Jiu-Jitsu Strength and Conditioning

BJJ World

Jiu-Jitsu is a physically demanding sport that requires strength, endurance, and agility. To improve their performance on the mat, many BJJ athletes incorporate weight training into their training regimen. One piece of equipment that has become increasingly popular for BJJ conditioning is the weighted plate. A weighted plate workout can be used in a variety of ways that help to build strength, stability, and explosive power, all of which are essential for grappling.

Benefits Of Using A Weighted Plate For Weight Training For Jiu-Jitsu

As a Jiu-Jitsu athlete, incorporating weight training into your routine can help improve your overall performance on the mat. While traditional free weights such as dumbbells and barbells are effective, using a weighted plate can offer unique benefits that can enhance your training.

Increases Grip Strength

One of the most significant benefits of using a weighted plate for strength training is that it can help to increase your grip strength. When performing exercises such as plate pinches or farmer’s walks, the smooth surface of the plate can be challenging to hold onto, forcing you to use more grip strength to maintain control. Improved grip strength can be especially beneficial in Jiu-Jitsu, where controlling your opponent and maintaining a strong grip is essential.

Enhances Core Stability

Another benefit of using a weighted plate is that it can enhance your core stability. Exercises such as plate twists and overhead presses can help to engage your core muscles, promoting better balance and stability. This can be especially beneficial in Brazilian Jiu-Jitsu, where a strong core is essential for maintaining proper posture and control during takedowns and grappling.

Offers Versatility

Weighted plates can be used in a wide variety of exercises, making them a versatile tool for your weight training routine. Whether you’re performing squats, lunges, or overhead presses, incorporating a weighted plate can add an extra challenge to your workout. Additionally, weighted plates come in a range of sizes and weights, allowing you to increase the resistance as you become stronger and more advanced in your training.

Promotes Joint Health

Using a weighted plate workout can also promote joint health. Exercises such as plate squats and lunges can help to strengthen the muscles around your knees and ankles, promoting better stability and reducing the risk of injury. This can be especially important for BJJ athletes, who rely heavily on their lower body strength during takedowns and ground work.

Incorporating A Weighted Plate Workout Into Your Weight Training Routine

To incorporate a weighted plate workout into your weight training routine for Jiu-Jitsu, start with simple exercises such as plate pinches and farmer’s walks. From there, you can progress to more advanced exercises such as plate twists, overhead presses, and lunges. Be sure to start with a lighter weight and focus on proper form and technique to prevent injury. Gradually increase the resistance as you become stronger and more comfortable with the movements.

The 10 Best Exercises To Do With A Weight Plate

Weight plates offer a versatile tool for exercises that work for multiple muscle groups simultaneously, helping to build functional strength that translates well to the mats. The following 10 exercises are particularly helpful for grapplers to do.

Plate Loaded Squats: Load a weight plate onto your back, or hold it in front of your chest, holding it in place with your hands. Squat down and then stand back up, engaging your core and leg muscles.
Russian Twist: Sit on the floor with your knees bent, holding a weight plate with both hands in front of your chest. Lean back slightly and twist your torso from side to side, engaging your oblique muscles.
Plate Loaded Lunges: Hold a weight plate at your chest or overhead while performing lunges, alternating legs to work both sides.
Overhead Plate Press: Hold the weight plate overhead, then press it up towards the ceiling, engaging your shoulders, arms, and upper back.
Plate Loaded Deadlifts: Place a weight plate on the ground, then stand with your feet shoulder-width apart, gripping the edges of the plate. Hinge at the hips and lift the plate off the ground, engaging your glutes and hamstrings.
Plate Loaded Bent Over Rows: Hold a weight plate with both hands and hinge forward at the hips. Keeping your elbows tucked in, pull the plate towards your chest, engaging your upper back and biceps.
Plate Loaded Plank Rows: Place a weight plate on the ground and get into a plank position with your hands on the plate. Alternating sides, lift the plate off the ground and row it towards your ribcage, engaging your core and upper back.
Plate Loaded Sit-Ups: Hold a weight plate against your chest while performing sit-ups, engaging your core and abs.
Plate Loaded Push-Ups: Place a weight plate on the ground and perform push-ups with your hands on the plate, engaging your chest and triceps.
Plate Loaded Thrusters: Hold a weight plate at your chest and perform a squat, then stand up and press the plate overhead, engaging your legs, core, and shoulders.

Incorporating these 10 exercises into your training routine can help you build strength, power, and functional fitness that translates well to the mats.

Full-Body Weight Plate Workout Circuit For Grappling Strength

If you’re looking for a full-body workout that can help you improve your grappling strength, look no further than the weight plate circuit workout. With this routine, you’ll work multiple muscle groups at once, using a simple and versatile piece of equipment.

Here’s how to do the full-body weight plate circuit workout for grappling strength:

Overhead Press: Start by holding a weight plate with both hands, with your arms fully extended overhead. Slowly lower the weight down towards your shoulders, then press it back up to the starting position. Repeat for 10-12 reps.
Weighted Lunges: Hold the weight plate at your chest, with your elbows tucked in. Step forward with one foot, bending both knees to lower into a lunge. Push back up to standing and repeat on the other side. Do 10-12 reps on each leg.
Weighted Sit-Ups: Hold the weight plate at your chest as you do a sit-up. Lower yourself back down and repeat for 10-12 reps.
Bent Over Rows: Hold the weight plate with both hands, and hinge forward at the hips so your back is parallel to the floor. Keeping your arms close to your sides, pull the weight up towards your chest, squeezing your shoulder blades together. Lower the weight back down and repeat for 10-12 reps.
Russian Twists: Sit on the floor with your knees bent and feet flat on the ground. Hold the weight plate with both hands, and lean back slightly. Twist your torso to the right, tapping the weight on the ground, then twist to the left and tap the weight on the ground. Repeat for 10-12 reps on each side.
Squat Press: Hold the weight plate at your chest, and lower down into a squat. As you stand back up, press the weight overhead. Lower the weight back down and repeat for 10-12 reps.
Plank Drags: Start in a plank position with the weight plate beside you. Use one hand to drag the weight plate towards your other hand, then switch sides and repeat. Do 10-12 reps on each side.

Repeat the entire circuit 2-3 times, with a 60-second rest between circuits. This workout will target your shoulders, chest, back, core, and legs, making it the perfect total-body routine for improving your grappling strength.

BJJ Conditioning Plate Workout Circuit

Weight plates, in particular, are great for building stamina, cardio, and endurance. The following BJJ conditioning plate workout circuit will help you drastically increase your gas tank and endurance.

Plate Squats: Begin with the plate squats. Stand with your feet shoulder-width apart, holding the plate at chest level. Lower yourself into a squat, keeping your back straight and your knees over your toes. Once you reach the bottom of the squat, push back up to standing. Do the exercise for 60 seconds, before moving on to the next.
Plate Lunges: Next up is the plate lunges. Stand with your feet shoulder-width apart, holding the plate at chest level. Take a big step forward with your right foot, bending both knees until your back knee is just above the ground. Push back up to standing and repeat with your left foot. Do the exercise for 60 seconds, 30 seconds per leg, before moving on to the next.
Plate Overhead Presses: For the plate overhead presses, stand with your feet shoulder-width apart, holding the plate at chest level. Press the plate overhead, extending your arms fully. Lower the plate back down to chest level and repeat as many times as possible in 60 seconds.
Plate Rows: To do the plate rows, stand with your feet shoulder-width apart, holding the plate in front of you. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the plate towards your chest, squeezing your shoulder blades together. Lower the plate back down and repeat for 60 seconds.
Plate Russian Twists: Finally, finish off with the plate twists. Sit on the ground with your knees bent, holding the plate in front of your chest. Lean back slightly, engaging your core. Twist to the right and touch the plate to the ground next to your right hip. Twist to the left and touch the plate to the ground next to your left hip. Do the exercise for 60 seconds.

After you go through the exercises back-to-back without rest, allow for 3 minutes to catch your breath and do the entire circuit two more times. Do this workout circuit two to three times per week, with at least one day of rest in between sessions. Remember to always start with a light weight and work your way up gradually to avoid injury.

In Conclusion

Incorporating a weighted plate into your BJJ training regimen can help you to improve your performance on the mat. Not only does it help to build strength, stability, and explosive power, but it also provides a unique challenge that can help to keep your workouts interesting and engaging, as well as take your BJJ conditioning to the next level.

Building Your K Guard System: Essential Tips for BJJ Competitors

BJJ World

The K Guard is a popular and effective position in Brazilian Jiu-Jitsu that has been utilized by some of the best modern-day competitors in the sport. Although a relatively new invention, the K Guard has already evolved and now plays a significant role in modern-day BJJ. This comprehensive guide aims to provide you with a complete understanding of the K Guard in BJJ, covering everything from its history and advantages to its techniques and how to deal with it.

What Is The K Guard In BJJ?

The K Guard is a BJJ guard position where the bottom player has the shin of one leg in between their hips and the hips of an opponent. That leg is placed with the knee on the mats, and the sole of the foot pointing towards the ceiling. This leg has the goal of creating and keeping distance, and healing you stay attached to your opponent.

The other leg acts as a support to the bottom leg with the knee touching the first leg’s ankle. The shin of the second leg goes on the opponent’s chest.

The grips are the key part of the position, clasped together in a gable grip behind the opponent’s leg.

This position creates a “K” shape, hence the name K Guard.

The K Guard is an excellent position to control your opponent’s movement and prevent them from escaping or advancing their position. It also provides a great platform to execute sweeps and take your opponent to the ground. You can use the K Guard to transition into other positions like the X Guard or the butterfly guard to create different sweeping options.

The K Guard is also great for multiple submission opportunities like the triangle choke, the Omoplata, the armbar, and many different leg locks.

Who Invented the Jiu-Jitsu K Guard?

The story of the K Guard is an interesting one. People know more about the person who made the position famous, which is Lachlan Giles as opposed to the people behind it. Interestingly enough, there are two people behind the initial K guard, and they both developed parts of it independently of one another. Those are Neil Melanson and Aaron Millam.

It took Lachaln though, to merge what they both developed,d and introduce a few his own thoughts into the mix to create the perfect position to play guard from, whether you’re a beginner or an expert, with or without a Gi.

Advantages Of Playing K Guard

Control of Your Opponent

The combination of the Gable grips and the unique frame created with the legs are what give this guard its power. It is very easy to get to and offers extreme amounts of control. It also prevents lots of passes while requiring next to no energy to maintain. The guard is easy to learn and will benefit lower belts who are trying to deal with upper belts, and even some black belts.

Versatile Attacking Position

The K Guard offers a wide range of attacking options. Once you have your opponent trapped in it, you can use a variety of techniques to submit them. For example, you can set up arm locks, chokes, and leglocks, or decide to go on top by using sweeps.

Easy Retention

The K Guard is also an effective defensive position. If your opponent is on top of you and trying to pass your guard, you can use the K Guard to prevent them from doing so. The position allows you to greatly restrict their movement, making it difficult for them to disengage from the legs in order to achieve a pass or even attempt one.

Branching Out

It is easy to link the K guard with other guards, ranging from the fundamental positions like the closed guard to modern-day guards like the 50/50 and lapel guards. It is also a very useful position to open up back attacks.

Dynamic K Guard Entry Options

To get into the K Guard, you need to know the proper entry techniques. There are various ways to enter the guard, mostly from other guards as means of retaining an offensive and effective open guard when opponents beat some initial guard positions like the half guard, butterfly guard, closed guard, De la Riva, etc.

Closed Guard

One of the most popular ways to enter the K Guard is through the closed guard. Any time the top person tries to execute a standing pass, all you need to do is drop one knee to the mats and establish the Gable grip. As the opponent is forced to come back to the mats, you can use the second leg to block them from smashing you and start attacking.

Single Leg X Guard

Another effective way to enter the K Guard is through the Single Leg X Guard. This technique involves trapping your opponent’s free leg with your arms, prior to releasing the X guard leg to enter into the K guard on the opposite side.

De La Riva Guard To K Guard

Finally, you can also enter the K Guard from the De La Riva guard position. This technique involves releasing the DE La Riva hook and using that leg to establish the first leg position of the K guard. Adding the grip makes the position stable, and introducing the second leg means you can start attacking.

K Guard Attacks

The submission options from the K guard are versatile, offering all types of submissions. From a points-scoring standpoint, sweeps are the next best thing, with back takes also available, after some repositioning and work.

K Guard Sweeps

Shoulder Crunch Sweep

If you’re playing the K guard against a kneeling opponent, yo can use the same grip on the opponent’s shoulder rather than the leg. The first leg then goes on the opponent’s same side knee, pushing as you turn towards the shoulder you’re crunching for a very easy sweep.

Pendulum Sweep

The Pendulum sweep is a powerful sweep that can catch your opponent off guard. To execute the Pendulum sweep, you need to let go of the Gable grip with the top arm and grab the opponent’s collar, blocking their far side arm.

From there, you need to swing your legs to the side, creating a pendulum-like motion. As your legs swing back towards your opponent, you can use your feet to kick their leg out from under them, causing them to fall onto their back.

K Guard Armbar

To execute an armbar from the K Guard position, you need to open up the second leg wide so that to have space to trap the opponent’s far side arm in between your legs. Then you simply get that second leg back, placing it across the head for a very tight armlock finish.

K Guard Triangle

The triangle and armbar work closely together from the K as well as from the closed guard. From the same setup as before, keeping the second leg wide, if you can’t sneak the opponent’s arm in for an armbar, you can simply get the second leg over their shoulder, and do a triangle choke instead. The other leg is already in place via the K-guard structure.

K Guard Leg Locks

To execute a leg lock from the K Guard position, you need to first establish an Ashi Garami position. There is a multitude of those available straight from the K guard, depending on whether an opponent is standing or kneeling.

The easiest way to get to leg locks is to swing the second leg over the leg you’re controlling with the first leg and the Gable grip. This gets you into the 50/50 which offers an array of different leg locking options, most of the heel hook variety.

Kneebars are also really easy to get from the K guard, particularly against standing opponents. all you need to do is go for the same swinging motion with the second leg over the leg you’re controlling.

K Guard Back Takes

The back is relatively easily available from the K guard, particularly when you connect it with leg locks. If the opponent manages to get the leg you’re controlling with the guard on the opposite side ofyour torso, they’ve given you easy access to their back. Just secure a rear body lock with your arms around their waist to make sure you have enough time and control to get the hooks in.

How To Deal With The K Guard

Getting out of the K guard is not easy, and passing it can be even harder, particularly with the Gi. There are ways to deal with it but you have to remember that you have to neutralize the structure of the guard first, otherwise you’re just playing in the traps set by the bottom person.

BJJ K Guard Counters

There is a slick little counter to the K guard, but it is based on timing. If you can slide the knee of your free leg on the opponent’s first leg, you can kill the guard, but only if you can do this before the Gable grip is set.

If you are late, you’ll only fall prey to sweeps and most likely, leg locks by attempting this against a fully locked-in K guard.

BJJ K Guard Passing

There is a pass that works against the guard, but it is a bit risky. To open up space for it, you have to try and get the opponent’s second leg across their body, which puts them in the position for leg locks and back takes.

However, if you time it right, you can use your free leg, and place the Achilles tendon behind the knee of the opponent’s first leg. A Grip on the rim of the pants will Open up a leg drag-like position for you that can lead to a pass or a direct back take.

Building A K Guard System For BJJ

The K guard is so easy to introduce into your game, that you can actually build an entire system around it, and have an easy solution when it comes to your bottom game for both Gi and No-Gi Jiu-Jitsu.

1: Understand The Basics Of The K Guard

Before you can build a full K Guard system, you need to have a solid understanding of the basics of the position. Focus on figuring out the angles of the legs, and how to keep the palms together in the Gable grip. From this position, you can control your opponent’s posture, set up sweeps, and attack with submissions.

2: Develop Your Sweeps

The first step in building a full K Guard system is to develop your sweeps. Sweeps are a crucial part of the K Guard game and can be used to off-balance your opponent and take them down to the ground. Practice sweeps like the pendulum sweep and shoulder crunch sweep, to build a double-trouble threat for your K Guard game.

3: Incorporate Submissions

Once you have a solid base of sweeps, it’s time to incorporate submissions into your K Guard game. The triangle choke, armbar, and leg locks are all effective submissions from the K Guard position. Chaing them together from the same position is rarely possible in JIu-Jitsu which is why this guard variation has so much value and potential.

4: Learn to Transition to Other Positions

While the K Guard is a powerful position in its own right, it’s important to learn how to transition to other positions as well. Practice transitioning to the butterfly guard, X Guard, or single-leg X Guard to keep your opponent guessing and create more opportunities for attacks.

5: Drill Your System

The key to building a full K Guard system is to drill your techniques regularly. Spend time every training session practicing your sweeps, submissions, and transitions to build muscle memory and refine your technique. Drill with a partner or on your own with a grappling dummy to get the most out of your training.

6: Experiment with Variations

As you become more comfortable with the K Guard position, don’t be afraid to experiment with variations. Try variations like the reverse K Guard or the K Spider Guard to find new ways to control your opponent and set up attacks.

7: Train with Higher-Level Partners

To truly build a full K Guard system, you need to train with higher-level partners during the rolling. Seek out training partners who have a deep understanding of the position and can offer you feedback and advice on how to improve.

Conclusion

The K Guard is a highly effective position in BJJ that offers a wide range of offensive and defensive options. By understanding its basics, advantages, and techniques, you can add it to your arsenal of BJJ skills and become a more well-rounded competitor. With the knowledge and techniques provided in this guide, you’ll be well on your way to mastering the K Guard and improving your overall BJJ skills.

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