Just wanted to take a moment to share a world champion BJJ player and grappler Roberto “Cyborg” Abreu. I’ve been studying this guys techniques during his Grapplers Quest matches and finally got his instructional DVD! Although Cyborg is clearly extremely strong his techniques seem to flow effortlessly as he sweeps and submits his opponents. I hope you enjoy watching this amazing grappler as much as I do!
PART 4: HIGH INTENSITY INTERVAL TRAINING (HIIT)
I’m not going to lie to you, HIIT training is not fun, at least not for me. It’s not fun like learning a cool Brazilian Jiu-Jitsu technique is fun. But it is absolutely necessary to prepare your body for what it will go through in an actual submission grappling or sport Jiu-Jitsu match.
Let’s be realistic here your opponents are going to be trying to twist your arm, leg, or choke you until you submit due to fear of a broken/ hyper extended limb or unconsciousness. It’s hard enough to outsmart your opponent in this game of human chess when you’re well rested. You need to put your body through the ringer often to make sure your stamina (or lack thereof) is an asset not a liability on the mat. This is the one element of preparation that people have total control over but often neglect because it hurts and it’s not nearly as fun as rolling in class.
What would a typical HIIT work out look like?
My former coach, grappling phenomenon Tyrone Glover had me do this circuit 3 times per week 4-6 weeks leading into a competition.
Sprint 100 yards
15 push ups
Sprint 100 yards
15 bar dips
Sprint 100 yards
15 jump squats
Sprint 100 yards
You REALLY want to be fit? Try CrossFit!
Allow your pulse to get back down to 110 bpm and repeat a total of 3 sets. You don’t have to do push ups and bar dips either. You can replace these movements with basic wrestling moves like sprawls, or shots. A “shot” is a freestyle wrestling move that refers to the motion of lowering your level and shooting forward to attempt a single leg takedowns. You could also utilize submission wrestling moves like triangle drills or arm bar drills if you have a partner. The goal is to drill these movements when you are under great physical and mental stress so that they will become ingrained into your muscle memory and come more naturally when you’re tired in the final minutes of a match, which is where many matches are won or lost.
Here’s another example of a HIIT specific workout:
I hope this four part series on how to train for your first competition will help you to prepare for your first competition or will shed some light as to why you may have fallen short of your expectations in competitions past. It will always be my goal to help people avoid some of the pitfalls and mistakes that I learned the hard way.
So Grapple Hard But Grapple Smart!
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)
WHEN ALL ELSE FAILS… PULL GUARD!
How I learned about it:
I remember the first time someone ever jumped or pulled guard on me. It happened really fast! The gripped up on my gi and before I knew it I was pulled to the ground in his guard and he was already setting up his first sweep or submission. I was prepared to attempt a throw and thwart his take down attempts but I had never seen this form of take down and was surprised at how effective it was.
Low risk and low effort alternative to traditional take downs.
Although it is very important to learn basic wrestling moves and takedowns it is not the only way to get the fight from the standing position to the ground. Jumping to guard allows you to get the fight to the ground in a relatively low effort and low risk way. Let me emphasize the word “relatively” when I say relatively low effort and low risk because jumping guard is by no means a magic take down that works 100% of the time.
Basic mechanics
The basic mechanics of this move is to get a good grip on your opponents’ gi or body and basically jump into the guard position on your opponent while he is still standing. Once your legs are wrapped around your opponents’ waist, the weight and downward momentum of your upper body is used to pull him to the ground ultimately ending up with your opponent in your closed guard. Although you do not get any points for bringing the opponent to the mat this way it is a widely used sport Brazilian Jiu-Jitsu technique. “Sport Jiu-jitsu” is utilizing techniques that are useful for winning BJJ competitions as opposed to BJJ for only self-defense purposes.
KEY POINT : To execute a successful guard pull you must bring your hips to your opponents body first as opposed to your legs first. I imagine I’m going to hit him with my hip before my legs do which helps me execute the technique properly.
What are the risks of pulling guard?
The risk associated with pulling guard is that it just doesn’t work on everyone. Especially if you get a reputation of a “guard puller” people will be ready to defend it. That said there are some grapplers at the world class level that have perfected the guard pull and use it almost exclusively.
Here’s two ways I’ve found to deal with a guard puller (stop someone from pulling guard on me):
As he attempts to pull guard, base out. Basically, pulling someone into your guard requires that you cause them to lose balance and fall forward into your guard. If you widen your stance and bend your knees you will not be pulled off balance easily. Now they are holding their own weight on to you while you are just standing there. Now you have the advantage and can proceed in two different ways:
1) Break Guard: You either push down on one of your opponents’ knees, slow and steady pressure, until their guard breaks open. As you follow them down to the mat, make sure you don’t allow them to close their guard again when you both land on the mat. Passing their guard will be much easier now that their guard is open.
2) Prepare for the single leg: This works best in gi competitions. Once you’re opponent jumps guard and you’re able to remain standing. Basically, you grab your own gi pants just below their leg (imagine carrying fire wood under one arm and their leg is the wood). Once they realize they have failed pulling guard they must do something else since it requires more energy for them to hold on to you then for you to hold them up. Once they open their guard to stand, you already have their leg secured and immediately go for a single leg take down.
Now go train!
Stay tuned for Part 3: Practice makes PERMANENT and not necessarily perfect!
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.
How do I prepare for my first competition?
There were so many things that I learned the hard way that I wish I knew before I began competing in Brazilian Jiu-Jitsu and submission grappling tournaments. I learned that live sparing during Brazilian Jiu-Jitsu or submission grappling class did not completely prepare me for my first competition.
Why not?
Since my coaches had the class begin live sparring sessions from our knees (or closed guard), I had very limited experience taking down an opponent. I believe they did not have us start from standing, understandably, in order to prevent injuries and reduce their liability.
So what did I do?
After getting taken down quickly in my first competition I vowed to increase my repertoire of takedowns and begin live sparring from the standing position more often. As I began to train my takedowns more I became more confident with my stand up and that confidence translated into increased effectiveness of my throws. The term stand-up refers a grapplers ability to take an opponent down as well as defend takedown attacks. For example, “are we working on stand-up today?”
Keep it simple at first!
When you decide you’re going to improve your stand up game learn a few takedowns well. Don’t overcomplicate the process by trying to learn a ton of new throws, instead focus on a few takedowns and practice those few relentlessly. If you are going to do a Brazilian Jiu-Jitsu competition or Gi competition then I would learn two judo style throws and one wrestling style throw. By judo style throw I mean learn a throw that involves gaining an advantageous grip on your opponents gi or top jacket (the grip is called a “kumikata” in Japanese) and utilizing that grip to execute a judo throw. I would suggest a hip toss such as Uchimata and a leg throw like Osotogari. These are among the most basic judo style throws and common to the Brazilian Jiu-Jitsu world so most Brazilian Jiu-Jitsu teachers will know how to teach these throws. I’d also add one of the most common wrestling takedowns called a single leg takedown. This can be simply described as grabbing one of your opponents’ legs (typically with both hands) and causing him to lose balance and fall to the ground.
If you are planning to do a submission grappling or no-gi competition then I would suggest learning one upper body throw and two wrestling leg takedowns. I would learn the single leg takedown as described above as well as the double leg takedown. Also you will need to learn an upper body judo style throw that has been adapted to no-gi grappling. No-gi judo style throws are just adapted to be executed without the advantage of gripping your opponents’ gi.
Learn good takedowns as well as takedown defense and you’ll be a step ahead of the competition!
Stay Tuned for Part 2: When all else fails… Pull Guard!
Give yourself the tools to get better fast and safe! Get my E-Book and audio “10 Things I Wish I Knew Before I Started Brazilian Jiu-Jitsu”.
Question: Think this is a good way to start MMA off?
I have been a fan of mixed martial arts for a few years now and love everything about it. I joined a gracie gym up the street from my house a few months ago and am progressing fast. I just thought that I would share my steps on becoming a MMA fighter and see if the world agrees with my steps.
#1- Have a good ground game. I think to become a great fighter one must posses a great submissive ground game because it can be used as offense as well as defense. If you’re getting owned on the stand up you take it to the ground. I see a lot of really good strikers but their weakness is ground game and that’s how they lose.
After you have a fantastic ground game you work on striking.
#2- First work on technique- I think you should work on the technique of kicking and striking before you jump into strength and conditioning. If you have the right technique down it will only get better with strength and conditioning.
#3 Condition your bones- I think after the technique is perfected for all striking you should condition your bones as much as possible.
And lastly
#4 Strength- After you have perfected all of the other things you should work on your strength. But not just bulking up you must posses lean and dense muscles. Having big muscles is only for show and will slow you down. But building your muscles after you have completely all of the other things will just help. You will have muscle memory for all of the striking as well before you get them stronger.
So this is just my opinion on how I am going about becoming a fighter. If anyone thinks they have a better theory onto become a great fighter please tell me in the comments.
Respectfully,
FailingIdeals
Grapple Smart Answer:
Great well thought out question!
Overall, I think the simple fact that you’ve already have several months of Gracie JJ under belt shows that you’re off to a great start!
If you’re ultimate goal is to be an MMA fighter you’ll have to cross train in many of the disciplines you described above since the window of opportunity for most MMA fighers is relatively small (most are in their 20′s).
You may have heard of the 3 pillars of MMA: Muay Thai kickboxing(or similar striking art), BJJ, and grappling experience. You need all 3 to even put yourself in a position to be a competitive MMA fighter.
Since you’re already doing BJJ, train it hard and begin competing. That will be your your second hurdle on your MMA quest. You’ve already completed the first by surviving live sparring in BJJ for a relatively extended period of time (good job!). Competing in BJJ/ sub grappling will allow you to realistically assess your overall strength and conditioning as well as how well you execute technique under duress.
You’ll probably want to get your feet wet in Muay Thai and eventually begin live sparring there as well. In terms of your #3 (condition bones) you’re bones will harden as you hit and kick the bag. In the beginning you shins will get bruised and swell but that’s part of the process. Soon the nerves in your shins will begin to dead’n and it won’t hurt so bad.
Of course you want to train some MMA to integrate what you’re learning in stand up and ground. MMA sparring takes training to another level as you’re thinking about striking and takedowns simultaneously.
The final step is to fight pankration which is essentially MMA without the head strikes. You also sometimes wear shin pads but that depends on the tournament.
Since you probably have a full time job or school you may not have time for everything so keep up with BJJ and start competing. Don’t worry about wins and losses at first just focus on executing what you know, the wins will come.
Good Luck!
I’ve written an 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” I cover physical and mental preparation as well as executing technique when under duress.
Check it out at http://www.GrappleSmart.com
