Grapple Smart

From Twitter: Follow me @GrappleSmart

@texasangelmom Hi Angel, my twitter goal is to help people be successful in #BrazilianJiuJitsu or any form of self-defense for that matter. #BJJ is a very practical and effective art for protection in real world scenarios where a smaller individual is often attacked by a larger stronger person.

Although BJJ and Aikido are derived from Judo, BJJ requires students to live spar or “roll” against each other attempting to submit (allow partner to stop before any damage is done) or gain a dominant position on their partner.

Since 90% or more of real world altercations end up on the ground, BJJ focuses a large amount of time on learning to fight off your back.

U can read more on my bio page: http://www.grapplesmart.com/blog/?page_id=2

Feel free to hit me up w any questions u may have! Jeff

If you’re an experienced grappler or Jiu-Jitsu player then you know about these invisible nuisances on the mat.  Bacteria is constantly lurking on your skin and on the mat just waiting for the right time to attack.  In order to keep yourself safe you must be aware of the dangers these pests present and how to deal with them.

Check out this great site for an informative look at Preventing Skin Infections!

From Ring Worm to Impetigo to Herpes Gladiatorum there are many forms of infection you can get while rolling.  Some things like Staphylococcus (AKA Staph) infections can actually be life threatening.  There is one form Staph (MRSA) that is resistant to most antibiotics and can be potentially deadly.  If you see a pimple surrounded by a read area that is hot you should see the doctor immediately.

Post from Twitter:

#BJJ #BrazilianJiuJitsu #Grappling QUESTION: What methods do you use to keep mat bugs away?  This a serious topic!!!

My Methods:

1. Wash Gi right after practice each and every time to avoid growing unwanted bacteria.

2. Use Ken Shield before each practice (esp Nogi) It’s creates a anti bacterial barrier on your skin.  My doctor also recommended Hibiclens (sold over the counter) to use once a week  to keep the skin clean!

3. Use Defense wipes or anti microbial wipes directly after each and every practice to kill or remove any unwanted Staph germs that may enter through small breaks in skin common in Jiu Jitsu.

4. Don’t roll with anyone who clearly has (or admits to having) ringworm or other infection.  Kindly encourage them to sit out until it is treated and healed.

Gym:

1. sweep and mop before class (use a good mat cleaning solution and hot water).

2. Clean blood immediately with appropriate cleanser.

3. Make sure students understand that good hygiene mat is EVERYONE’S responsibility!

Ok, so I’ve been posting my weekly goals on Twitter and I thought I’d post them here as well.  You’re welcome to follow me at @GrappleSmart on Twitter!

My #BJJ/ #BrazilianJiuJitsu goal for this week is to be inefficient!  That’s right inefficient when I train.  Far too often I catch myself utilizing as little effort as possible to win because I’m afraid of gassing out in later sparring rounds… sound familiar?  So this week I’m going to gas myself out so that I finish my sparing sessions in O2 debt (hopefully).  I’m hoping this will do 2 things: first, it will give my cardio a boost since I’ll be pushing my aerobic threshold and second, I’ll get used to attacking faster and more often.  I’ll let you know how it goes.  Anyone else have a goal they’d like to share?
The interesting thing about BJJ is that it’s similar to doing any repetitive exercise in one respect.  Just like running, biking, or whatever exercise you do, if you do it the same way consistently enough you’re body will get used to the exercise and slowly become fore efficient at performing it.  Sounds good right? Well, if the goal is to burn as many calories as possible in a workout then it’s not.  Basically, your body adjusts to what ever stress  you put it through and adapts.

The same adaptation can be said for Brazilian Jiu-Jitsu.  Think about it, back when you first started BJJ wasn’t it hard to breathe all the time, and so tough to think of the move you were just taught when it’s time to live spar?  As the weeks and months went by you were able to feel more comfortable sparing, and could think better in tight spots right?!?  Well, now it’s time to give your Jiu-Jitsu metabolism a boost and make you’re self gas out.  I mean what’s the worst that can happen? You get tapped out? So what!  But the benefits can be huge!

PART 3: PRACTICE MAKES PERMANENT – NOT PERFECT!

The great American investor Warren Buffet said it best “Practice makes permanent – not perfect.”  The same rule applies to everything you do to prepare for your first competition.   You can not expect to be able to effectively execute techniques and think clearly when you’re tired in a real match if you only train when you’re fresh and full of energy.

Goodbye clear headed methodical grappler, hello reptilian brain.

I was ready for my first competition… so I thought.  I felt like I had decent technique and had several combinations that I was ready to execute in my first match.  I was clear headed and was ready to apply what I had learned in a methodical thoughtful manner… WRONG!  I was keyed up from all the anxiety leading up to the competition.  The grappling tournament was poorly run so although I was scheduled to compete at 1pm I didn’t end up fighting until 8pm!  As I began to wrestle and get out of breath, my mind went BLANK.  I couldn’t even remember how to recompose full guard from half guard.  Forgetting technique was the weirdest feeling, it was like having a persons name on the tip of your tongue, and you know you know their name but you just can’t remember it.  Sadly, my reptilian brain took over and I did what felt instinctual.  As many of you may know, doing what comes instinctually or naturally is typically not the correct Brazilian Jiu-Jitsu technique and rarely effective.  For example, when mounted and being smothered by your opponent it is a natural instinct to push the opponent away (extending your arms) which exposes you perfectly to an arm bar.  Correct Brazilian Jiu-Jitsu technique, however, calls for a hip escape to the side to recompose guard.

Simulate real match conditions

Once you learn the mechanics of a takedown or Brazilian Jiu-Jitsu technique it is imperative to simulate how you will feel in an actual match.  Although you can’t simulate everything you will experience in a competition match there are a few things you can simulate.

It is important to live spar and practice takedowns when you are physically tired as well as when you are fresh.  It is too easy to execute a throw when you’re well rested with a clear head.  Try executing throws after you’ve done wind sprints or a conditioning workout.  You’ll notice that your muscles don’t feel as strong and your mind isn’t as clear.  This is the time to find out how you react under these conditions, not during your first match!  Did you draw a blank on the simple throws you’ve learned? I did.  Was it really difficult to execute the take down when you were really out of breath?  It was for me.  Now you can make an honest assessment of how prepared you are and make the necessary changes to your training.  You may determine that you need to add some High Intensity Interval Training to your conditioning program.  This will have the obvious effect of increasing your physical endurance and strength.  The other benefit will be that you will feel more confident with the knowledge that you’ve prepared to the best of your ability.

Now go train!

Stay tuned for part 4: High Intensity Interval Training (HIIT)

Question: from Twitter: Wayne (@vinson06) asks: Why did you go to Gi grappling?

Answer:

Special thanks to xharekx33 amazing photography!

Hey Wayne n Bruce.  My transition to mostly Gi BJJ occurred when my PB instructor, Tyrone Glover, introduced GI work into City Boxing which at the time was nogi all the time.  Over time I began to realize that I had a lot more techniques available to me with the addition of “handles” which of course are the things you can grip on the Gi jacket; collar, sleeves, belt, pants etc. Another reason is that as I got older (and a little slower lol) the Gi game was more methodical, slower and negated some of the pure athleticism many of younger wrestlers possessed.

I also like the Judo throws that you can implement in BJJ, especially competition.  Since I’m always looking for any edge I can get to catch up with some of the really experienced sport jiu-jitsu players I tried to get better at Judo take downs than my opponents.  I found that a lot of sport jiu-jitsu players (people who train to compete in BJJ tournaments vs. Brazilian jiu-jitsu only for self defense)  didn’t always have the best stand up game.

Interestingly, I use nogi techniques when rolling gi and vice versa.  You also have a lot more options for sweeps and subs in Gi game which I like.  Finally, the belt system in Brazilian Jiu-jitsu gives you yet another incentive to improve and train consistently.

Nice question Wayne!

Grappling phenom Tyrone Glover

This post is a tribute to one of the greatest influences in my Brazilian Jiu-Jitsu and submission grappling game.  I had the honor of being coached by Tyrone Glover at City Boxing for a couple years.  I earned my blue belt from him as well as so many insights into the his grappling philosophy.  Thanks for everything!

Here’s a famous video of a demo Tyrone did at Cassio Werneck’s place.  Truly dynamic movement!

Here’s a cool highlight vid:

And another.  Can you say figure four toe hold?!?

Still roll’n even after earning his JD.

QUESTION: How can I learn to fight at home?

I’m in high school(a freshmen) and the 10th graders are a holes at my school. I really want to learn how to fight because I almost got in a fight with this HUGE girl because she thought I was calling her fat when I wasn’t.. But I want to learn so that I can defend myself. What exercises can I do, and with what equiptment? I’m only like, 5′1″ so I know it will take a lot of practice. Any ideas on what I can do? Thanks! And don’t leave any rude comments pleasee.

Great question and I give you a lot of credit for asking the question because frankly there are a ton of people men and women that are in similar situations but are too afraid to ask for help.

This is a confidant look. Meet their gaze but not mad dogging.

I’m sure you can probably think of other people your size that don’t get targeted by bully’s like that HUGE girl. I’d bet they have a different demeanor about them that say’s “Don’t mess with me!” Now I’m not saying to mad dog (stare down) the person but the way you present yourself plays a large part in how you’re perceived by the school bullies. So keep your head up and don’t slouch when you pass a bully. If they try to instigate you, then you don’t have to respond but don’t act intimidated even if you are inside. Main idea here is to put a question mark in the head of the bully and they will move on to someone else.

If you must defend yourself you WILL be able to!

To develop this confident presence you should consider taking a martial art of some sort. I’d suggest Brazilan Jiu-Jitsu or submission grappling because it’s a martial art that best fits the David/ Golliath (small vs. large) scenario. Since it was developed to help the smaller opponent neutralize the strength and size of a larger and stronger opponent it’s perfect for you.

You WILL have to grapple and be put in some difficult and uncomfortable situations in a controlled training environment BUT it’s a great way to prepare yourself if you ever have to defend yourself out in the real world (uncontrolled environment). Find a good BJJ school by talking to the instructor and observing a class. Some BJJ schools have special womens only classes if that makes you feel more comfortable. A good instructor will help you learn without you feeling like you’re going to get hurt all the time.

You will learn to control your breathing, and emotions when in semi stressful situations and begin develop confidence in your technique. You will see that good technique can prevail over size and strength. When you get to that point and you wear your Brazilian Jiu-Jitsu shirt to school a few times, I’m pretty sure those bully’s will stop harassing you. Remember that bullies actually don’t want to get into fights, unless they know they can win.

Good question, and you CAN do it!

If you’re not quite ready to step on the mat today then please check out my E-Book and audio entitled “10 things I wish I knew before I started Brazilian Jiu-Jitsu – A practical introduction to Brazilian Jiu-Jitsu and submission grappling”.

BJJ and submission grappling champion Jeff Glover

A while back I was fortunate to have the opportunity to attend a great seminar by Jeff Glover who is an amazing submission grappler.  I’ve watched Jeff’s highlight videos on YouTube and was really excited to meet him.

One first things Jeff said was that he hates the typical seminar format.  Unlike most seminars, Jeff asked us to ask him questions that we were interested in.  He said that he used to hate it when he’d go to a seminar and the guy would teach a bunch of fancy moves, none of which he could execute.  So we got a chance to pick Jeff’s brain a little.

One of the first things I noticed was that Jeff was balancing himself on top of a Swiss Ball.  A Swiss ball is a large inflatable ball that you see at the gym.  When asked about this Jeff said that the Swiss Ball is the secret to his success! I’m not kidding.  He said that he’s been using the Swiss ball to learn balance and improve core strength since he was a white belt back at Paragon BJJ back in Santa Barbara.  He’s a black belt now but that’s like saying Kobe Bryant’s an NBA level player, he’s a grappling champion.  Jeff balanced atop the ball with his shin and other foot on the ball (like a half kneeling position).  Jeff then proceeded to roll to his back and then around to a half kneeling position again and then rolled off the ball backwards landing on his feet on the mat.  He did this several times basically keeping his weight centered on the ball at all times in complete control.  He said this helps his grappling in several ways:

1. Increased core strength.  Since balancing on the ball requires you to constantly make small adjustments, your abdominal muscles are always activated.
   

   develop cores strength, agility, speed, and balance

2. Increased Balance:  Keeping your balance on the ball while moving around to your back and back to your knees helps you learn to keep your weight perfectly centered on your opponent (essential in BJJ).
3. Decreased Reaction Time: Since you must train your body to make constant, small adjustments to stay balanced on the ball, you’re in essence training your muscles to react instinctively to subtle movements.   In BJJ this skill would manifest itself as your reaction to your opponent’s attempts to attack, escape, or throw you.
4. You Ride Opponents Better:  Since being atop the Swiss ball is approximately like being atop someone in turtle position (hands and knees) you learn to react to your opponents movements much better.  Keeping you on top.

So get out that Swiss Ball!

Are you tired of gassing out when everyone seems fresh?  Are nagging injuries getting you down?  Are you uncertain about how to start BJJ training?  Would you like to catapult yourself years ahead of your pears?

Get the book no one will hand you on your first day of practice!

If you answered YES to any of these questions then check out my E-Book and Audio “10 Things I wish I knew before I started Brazilian Jiu-Jitsu – A practical introduction to Brazilian Jiu-Jitsu and submission grappling”

As in any sport you will have ups and downs in your training.  Brazilian Jiu-Jitsu and submission grappling are no different.  Every grappler will encounter sore joints and even need to take time off to let an injury heal.  The treatment for an injury, although not fun, is typically fairly straight forward.  Ice it, elevate it, take some Motrin, or even go to the doctor if you need to.  But there’s no doctor that can heal you or pill you can take when you hit a plateau in your training.

What is a training plateau anyway?

The dictionary defines a plateau as: When an individual’s adaptation or performance levels off or gets worse, a plateau has been reached and retrogression has occurred.  In my time I’ve hit several plateaus that you may be able to relate to.

1. You feel really mechanical when rolling and can’t execute moves that used to come naturally or seem simple.  There have been times when I know what I need to do to execute a technique but for some reason my body refuses to do it.   Maybe I eventually execute the desired movement but my intentions are telegraphed and my opponent easily defends it.
2. You’re getting your guard passed like it’s not there or getting submitted more frequently than usual and you just can’t put your finger on why.
3. You can execute a move well when drilling but blank out when live sparring.
4. You’ve learned new techniques but you just keep going back to your same old style of grappling even though you’d like to incorporate new techniques.
5. You just feel discouraged or burnt out.

Things I’ve done to push through plateaus that you may benefit from.

1. Understand that if you stick with the sport long enough everyone hits plateaus.  Even the best grapplers in the world will tell you that they too hit plateaus.  Try not to get discouraged and understand that you’ll eventually push through it.
2. Take a break from training to clear your head.  I’ve gotten into a training rut where I’m physically present and doing the movements but my mind is just not into it.  It can very beneficial to take time off and do something else.  You’ll know you’re ready when it’s fun to be in the gym again.
3. Focus on other things you can improve and quantify.  The goal is to be successful at something else, anything else in order to neutralize the negative experience you have on the mat.  You can focus on improving your conditioning, flexibility, or strength.  I have found that flow drills can really help get past plateaus.  A flow drill is where you move (with a partner) from one submission to another, linking one submission or sweep to another.
4. 

   Master Lloyd Irvin and Mike Fowler

   Mental Strength training is yet another underrated Brazilian Jiu-Jitsu technique. We’ve all heard of Olympic athletes visualizing a world record performance or executing perfect technique to win the gold.  Developing a grappling game plan puts some structure to that mental training.  Developed by the world class Judoka (Judo player) and BJJ champion Lloyd Irvin, a grappling game plan will make you a more tactical and effective grappler.  Basically, a grappling game plan is a plan of attack that you will use in a match and drill during practice.  You will develop combination’s of sweeps, submissions and escapes that you will test in practice.  After being in a slump in the gym I spent a week working on my grappling game plan and found that this increased mental training helped me push past my training plateau.

Hopefully, you can utilize one of these techniques to push the next training plateau you encounter.

Grapple Hard but Grapple Smart!

If you’re ready to take catapult yourself ahead of the competion then check out my E-Book and audio “10 Things I wish I knew before I started Brazilian Jiu-Jitsu – A practical introduction to Brazilian Jiu-Jitsu and submission grappling”.

I had the honor and the opportunity to gain some insight into some valuable Brazilian Jiu-Jitsu philosophy.  Elias Gallegos a black blet and Brazilian Jiu-Jitsu instructor told me about his philosophy on grappling. 

Elias described a technique called “chain gunning” where you launch a never ending chain of attacks at your opponent.  Like a machine gun firing a stream of bullets, eventually one will hit the mark.  The same is true about attacking submissions in grappling, if you launch your attacks and chain one attack to the next, to the next, eventually you’re opponent will fall behind not be able to keep up with your continuous attacks.  Elias said you need to accept the fact that you will probably end up losing positions and submissions a lot for about the first 3 months as you get used to the increased frequency of attacks.  After internalizing this technique by practicing it for a few months he says I’ll notice that I’m catching people in submissions much faster and with higher frequency.

Tyrone Glover

In the same vein as Elias’ “Chain Gunning” is a technique taught to me years ago by grappling phenomenon Tyrone Glover called a “flow drill”.  In this drill you work with a willing partner and move through a sequence of ten connecting submissions.  The goal of the “flow drill” is to help you learn how to instinctively move from one submission to another when you meet resistance.  For example, you could move from a Kimura (shoulder lock using arms), to triangle, to Omoplata (shoulder lock using your leg), back to triangle, and to an arm bar.  Eventually, as I have found you will begin to expect resistance to your attacks and be ready to immediately move to the next attack.

In addition to attempting to spar from open guard I’m also attempting to attack even if I’m not in exactly the optimal position.  For example, I’ll be playing open guard and my opponent is trying to pass my guard, I’ll attack a guillotine choke just to see how he reacts.  Interestingly, it causes him to fight my hands and defend the choke instead of continuing to try to pass my guard.  Then I’ll attempt to lock up full or half guard to finish the choke.

See if you can implement some of these techniques and let me know how it goes.

So Grapple Hard But Grapple Smart!

Want the secret to longevity in BJJ, submission grappling, or any martial art for that matter? Check out my E-book and Audio!