When your opponent shoots in for your legs in a wrestling style takedown attempt and you were not able to neutralize the attack with either grips or changing the angle, your last line of defense is the sprawl.
Often the sprawl doesn't get the respect it deserves. Some competitors prefer jumping and spinning at high speed and with great athleticism to get past their opponents attacking arms and try to go straight to the back or at least avoid the takedown by causing a scramble. I can't say that jumping all over an opponent and trying to grab lapels, belts, or ankles in order to score in some super-athletic unpredictable fashion or cause a scramble is bad, but you have to be a significantly better wrestler than your opponent to pull it off consistently. If you go this route a few key points to creating and winning scrambles would be to keep your hips up/underneath you, capture and keep some control over the far side of your opponent, and attack, attack, attack.
I prefer a more fundamental defense - the sprawl. I want to be able to win scrambles but I want a good sprawl first. Against a weak sprawl, a good wrestler is going to keep his head up, keep his hips underneath him, and drive, drive, drive into finishing the takedown.
Shooting your legs back and dropping your hips to the mat might seem as easy as falling down, but there is quite a bit of skill involved in a good sprawl. There are quite a few details for baseline D - legs back, hips low, hips in, stuff the head down or away, fight hands, work for grips, crossface, etc.. A good sprawl will keep your opponent off your legs/hips and a great sprawl will allow you to control your opponent and go on the offensive yourself.
This video shows a great sprawl drill. Things to watch for - how he continues to push back after the initial sprawl before popping back up to his feet. On the single leg version he gets the "attacked" leg down and back, then that hip, then both hips, and again continues to push back before returning to stance.
Sunday, February 13, 2011
Tuesday, February 8, 2011
Wrestling in BJJ - Takedown Defense (Part 1)
This post is an effort to clarify and organize my thoughts on basic takedown defense (especially things I need to work on). It is not meant to be a definitive guide but hopefully some of you might find it useful. (And as always if you disagree or have additional detail please leave a comment.)
Takedown defense starts well before the shot. It starts with posture, positioning, and grip fighting.
Let me say that again - Takedown defense starts well before the shot. It starts with posture, positioning, and grip fighting.
Posture:
Head up. If your head is down and your shoulders get in front of your knees you are vulnerable to a snapdown, other leverage/control of your head, or an armdrag/collardrag. You want to stay low by bending your legs - if you bend your back to get low your entire torso is weak (think low=your hips below his hips not bending your back to get your shoulders below his shoulders).
You might notice Judo guys taking a fairly high stance compared to the description above. This is because the current competition Judo rule set encourages "throws" and essentially gives no points to "wrestling" single and double leg takedowns (although they are traditional techniques - Kata Garuma anyone?). So, they don't need to defend the legs the same way. As a BJJ competitor you still need to know how to defend throws (also mainly with your hips) but you will see a lot more attacks on your legs.
Positioning:
I prefer a slightly staggered stance, one foot a few inches ahead of the other, it provides better offensive mobility than completely square (it makes the double-leg more difficult and you know which single leg he is going to go after). Elbows in - if your elbows flare out it gives your opponent access to your body. Lead hand low to protect the lead leg - the back hand is the one that initiates grips - reaching with your lead hand leaves your lead leg vulnerable to an ankle pick, low single, or snatch single-leg (among others). Don't stay directly in front of your opponent, use footwork to create angles. Let me repeat that - don't stay directly in front of your opponent. You can neutralize a lot of his attacks if you can change the angle. You have to be light on your feet, weight on your toes not your heels (not on your tiptoes, think being able to slide a piece of paper under your heels). The way to have freedom of movement with a strong stance is to use short choppy steps, never cross your feet.
Grip Fighting:
Your hands, elbows, and head are your primary lines of defense. You can't let your opponent control any of them. Nuetral grips (simultaneous collar and sleeve grips) get you nowhere. You want to have "two hands on" your opponent to his zero or one (you want to be at least one grip ahead of your opponent). You want to always think "two hands on" if you want to attack or actively defend.
Everybody focuses on the collar grip but the collar is more defensive (it allows you to keep your opponent away from you). You want the sleeve. Most throws use the sleeve grip to initiate execution of the throw, but even more important I want control of his power hand. You can grab his same side sleeve directly, cross grip it and deliver it to your same side hand, or wait for him to reach and intercept it. (and there are a ton of setups that are too detailed to include here)
If your opponent gets a grip first, don't panic, work on breaking the grip. Once you break his grip make sure you keep control of that hand/sleeve and secure your own grip on that arm.
To break a collar grip, grab his gripping sleeve with your same side hand at the wrist rotate your palm down and pull down to take out the slack - your other hand comes across and aggressively pops/pushes his hand off the collar at the base of his palm/wrist while your same side hand pops/pulls his sleeve at about a 45 degree angle from your body. You don't have to yank your body and shoulder way back - this takes you out of stance and leaves you vulnerable.
To break a sleeve grip, point your thumb toward your chest/head and raise your elbow toward your opponents face (this takes the slack out) and then explosively pull your elbow back down and past your hip. Again, you don't have to pull that side of your body way back - keep your stance and a balanced posture.
(Next up in this series - The Sprawl)
Takedown defense starts well before the shot. It starts with posture, positioning, and grip fighting.
Let me say that again - Takedown defense starts well before the shot. It starts with posture, positioning, and grip fighting.
Posture:
 |
| A little extreme on the posture guys. |
You might notice Judo guys taking a fairly high stance compared to the description above. This is because the current competition Judo rule set encourages "throws" and essentially gives no points to "wrestling" single and double leg takedowns (although they are traditional techniques - Kata Garuma anyone?). So, they don't need to defend the legs the same way. As a BJJ competitor you still need to know how to defend throws (also mainly with your hips) but you will see a lot more attacks on your legs.
Positioning:
 |
| I like the stance on the right. |
Grip Fighting:
Everybody focuses on the collar grip but the collar is more defensive (it allows you to keep your opponent away from you). You want the sleeve. Most throws use the sleeve grip to initiate execution of the throw, but even more important I want control of his power hand. You can grab his same side sleeve directly, cross grip it and deliver it to your same side hand, or wait for him to reach and intercept it. (and there are a ton of setups that are too detailed to include here)
If your opponent gets a grip first, don't panic, work on breaking the grip. Once you break his grip make sure you keep control of that hand/sleeve and secure your own grip on that arm.
To break a collar grip, grab his gripping sleeve with your same side hand at the wrist rotate your palm down and pull down to take out the slack - your other hand comes across and aggressively pops/pushes his hand off the collar at the base of his palm/wrist while your same side hand pops/pulls his sleeve at about a 45 degree angle from your body. You don't have to yank your body and shoulder way back - this takes you out of stance and leaves you vulnerable.
To break a sleeve grip, point your thumb toward your chest/head and raise your elbow toward your opponents face (this takes the slack out) and then explosively pull your elbow back down and past your hip. Again, you don't have to pull that side of your body way back - keep your stance and a balanced posture.
(Next up in this series - The Sprawl)
Sunday, February 6, 2011
Quote of the Moment - Make the Most of Your Training
"Sometimes I let my opponent move to maximize my time in transitions. Other times I go straight for the finish when I feel a big challenge. Sometimes if I feel someone doesn't want to give the back, I'll fight very hard to make him make a mistake and give the back. Sometimes I might just train my squeeze for a session. Other times I'll work on my grips. My whole life I have learned how to make my own training by creating little challenges no matter who I am rolling with. This is very important."
~ Marcelo Garcia
~ Marcelo Garcia
Friday, February 4, 2011
Pan Am Training (humor)
We had another great night of Pan-Am training at Brentwood Brazilian Jiu Jitsu. Rounds and rounds of grip fighting, takedowns, sweeps, and submissions.
However the real party didn't start until we began to roll. Jeremy, who normally hides his sadistic streak, let it run wild by having us roll with RANDOM time limits - so you had no idea how to pace your game. And since this is Pan-Am training it was "all A Game all the time." I think he was envious of me rockin' my new Shoyoroll 7th Son Gi and looking so fly - because when I partnered up with the biggest meanest dude in the class he let the clock run....and run....and run....and run. And then we rolled some more. I survived (somewhat) and I'm not bitter or plotting my revenge or anything like that (honest).
It was a night of really special fun. But I do not know how much longer I can keep this up. I could not bend my body to fit into my car so I had to hang my upper half out the window in the sub-zero temperature. The drive home was OK as long as I didn't try to steer or stop. When I absolutely had to stop, my body flopped forward into the steering wheel and subsequently the horn. That was probably a good thing as the people on the sidewalk then knew to get out of my way.( It is amazing how surprised people seem to be when somebody drives on the sidewalk - it happens all the time in the movies). When I finally got home I parked on top of something but I was too tired to see what it was. I hope it isn't a body.
The shower felt like I was being beaten with little demon ice picks. I could not hold onto the soap, but that was OK since I was already curled up in the fetal position on the floor - as my body spasmed and twitched I worked up a rather nice lather. I couldn't make my toothbrush reach my mouth but I managed to squirt some toothpaste onto the counter and since my tongue thankfully still worked simply licked it up and chewed - mmmm, minty fresh now.
After my evening ablutions, I suddenly had the urge to inspect the cleanliness of my carpet up close and personal. I do not think my internal organs are where they should be and my bones have also been rearranged. This makes rising more than three inches off the floor now that I am done with my inspection an impossibility. The bed is way too far from the floor to ever make it but I managed to crawl over to the desk and pull my laptop down and start typing this post with my middle right toe - it is taking a while, but I'm not going anywhere tonight.
If I start at sunrise, I may be able to crawl to the gym before training starts tomorrow night!
However the real party didn't start until we began to roll. Jeremy, who normally hides his sadistic streak, let it run wild by having us roll with RANDOM time limits - so you had no idea how to pace your game. And since this is Pan-Am training it was "all A Game all the time." I think he was envious of me rockin' my new Shoyoroll 7th Son Gi and looking so fly - because when I partnered up with the biggest meanest dude in the class he let the clock run....and run....and run....and run. And then we rolled some more. I survived (somewhat) and I'm not bitter or plotting my revenge or anything like that (honest).
It was a night of really special fun. But I do not know how much longer I can keep this up. I could not bend my body to fit into my car so I had to hang my upper half out the window in the sub-zero temperature. The drive home was OK as long as I didn't try to steer or stop. When I absolutely had to stop, my body flopped forward into the steering wheel and subsequently the horn. That was probably a good thing as the people on the sidewalk then knew to get out of my way.( It is amazing how surprised people seem to be when somebody drives on the sidewalk - it happens all the time in the movies). When I finally got home I parked on top of something but I was too tired to see what it was. I hope it isn't a body.
The shower felt like I was being beaten with little demon ice picks. I could not hold onto the soap, but that was OK since I was already curled up in the fetal position on the floor - as my body spasmed and twitched I worked up a rather nice lather. I couldn't make my toothbrush reach my mouth but I managed to squirt some toothpaste onto the counter and since my tongue thankfully still worked simply licked it up and chewed - mmmm, minty fresh now.
After my evening ablutions, I suddenly had the urge to inspect the cleanliness of my carpet up close and personal. I do not think my internal organs are where they should be and my bones have also been rearranged. This makes rising more than three inches off the floor now that I am done with my inspection an impossibility. The bed is way too far from the floor to ever make it but I managed to crawl over to the desk and pull my laptop down and start typing this post with my middle right toe - it is taking a while, but I'm not going anywhere tonight.
If I start at sunrise, I may be able to crawl to the gym before training starts tomorrow night!
Sunday, January 30, 2011
Strength and Conditioning for Jiu Jitsu - Friday's Midnight Workout
...boy you don't post for a week and people start thinking you're lazy. Just so you know I'm still training hard even when not posting - sometimes non-online life takes priority - here is Friday night's midnight workout.
Friday night real life kept me off the mats, but when all was settled down in the late evening I finally had a chance to get downstairs for a little Strength and Conditioning work.
After doing some shoulder pre-hab and joint mobility work for about 15 minutes we started with a light "jump" plyometric warmup:
3 rounds of 5 reps of straight jumps, skaters jumps, tuck jumps, and forward/back jumps.
Deadlifts:
1 x 3 135 lbs
1 x 3 185 lbs
1 x 3 205 lbs
1 x 3 225 lbs
1 x 3 245 lbs
1 x 3 255 lbs
The first 4 sets of deadlifts were alternated with sets of 5 bodyweight plyo pushups off a bench.
Acceleration Squats
1 x 5 135 lbs
2 x 5 185 lbs
Pullups
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
Kettlbell Swings
2 x 10 (each arm) 40lbs
Single Arm/Single Leg Deadlift
3 x 5 (each leg) 45 lbs bar
For this exercise you bend at the waist lifting one leg behind you, reach down with the opposite hand to the middle of the bar and pull - returning to the upright position and back down on one leg. This is a balance/core/stretch movement - you don't have to think about loading much (if any) weight on the bar.
Finished with 20 minutes of Yoga at the stroke of midnight.
Yes that's right, while most people are out having a good time on Friday night I'm either on the mats or in the gym. I'm sick like that. Most of my friends no longer bother to ask me, "so what did you do this weekend?" (sigh).
Friday night real life kept me off the mats, but when all was settled down in the late evening I finally had a chance to get downstairs for a little Strength and Conditioning work.
After doing some shoulder pre-hab and joint mobility work for about 15 minutes we started with a light "jump" plyometric warmup:
3 rounds of 5 reps of straight jumps, skaters jumps, tuck jumps, and forward/back jumps.
Deadlifts:
1 x 3 135 lbs
1 x 3 185 lbs
1 x 3 205 lbs
1 x 3 225 lbs
1 x 3 245 lbs
1 x 3 255 lbs
The first 4 sets of deadlifts were alternated with sets of 5 bodyweight plyo pushups off a bench.
Acceleration Squats
1 x 5 135 lbs
2 x 5 185 lbs
Pullups
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
1 x 1 bodyweight + 50 lbs vest
1 x 3 bodyweight
Kettlbell Swings
2 x 10 (each arm) 40lbs
Single Arm/Single Leg Deadlift
3 x 5 (each leg) 45 lbs bar
For this exercise you bend at the waist lifting one leg behind you, reach down with the opposite hand to the middle of the bar and pull - returning to the upright position and back down on one leg. This is a balance/core/stretch movement - you don't have to think about loading much (if any) weight on the bar.
Finished with 20 minutes of Yoga at the stroke of midnight.
Yes that's right, while most people are out having a good time on Friday night I'm either on the mats or in the gym. I'm sick like that. Most of my friends no longer bother to ask me, "so what did you do this weekend?" (sigh).
Wednesday, January 19, 2011
Knee on Belly Choke and Yet Another Awesome Back Take
Caio Terra is crazy good. I tried this choke a couple of times tonight but got "bumped" before I could sink my first grip. Next time I try it I will set the first grip up a little better from side-control before I come up to Knee on Belly.
The back take that Samir shows is equally awesome - you can be a much smaller guy and take the back of a much bigger opponent with this one. Don't let go of the grips or a quick opponent will turn into you and force a scramble, but if you keep the grips you have really strong control.
The back take that Samir shows is equally awesome - you can be a much smaller guy and take the back of a much bigger opponent with this one. Don't let go of the grips or a quick opponent will turn into you and force a scramble, but if you keep the grips you have really strong control.
Saturday, January 15, 2011
Strength and Conditioning for Jiu Jitsu - Your Jiu Jitsu is Weak!
I've had a few people who read my strength and conditioning posts complain that they don't have kettlebells, a suspension trainer, or access to a decent set of free weights because they can't pay for jiu jitsu and a gym membership too. Well my answer to that is quit whining! There is plenty you can do with a little imagination like the guys in the video below who say your jiu jitsu is weak! (and mine too)
If that is not enough you can add some sledgehammers (into the ground if you don't have a tire to beat on), push a car instead of a sled/prowler, pick up big rocks, throw a concrete block, fill up a wheelbarrow and run it up and down the street, jump up 3 stairs at a time, run hill sprints - or like many folks like me across the US this last week, shovel massive quantities of snow.
My point is that there is so much to do out there you can still target aerobic conditioning, anaerobic conditioning, basic strength, or power with a little extra motivation.
If that is not enough you can add some sledgehammers (into the ground if you don't have a tire to beat on), push a car instead of a sled/prowler, pick up big rocks, throw a concrete block, fill up a wheelbarrow and run it up and down the street, jump up 3 stairs at a time, run hill sprints - or like many folks like me across the US this last week, shovel massive quantities of snow.
My point is that there is so much to do out there you can still target aerobic conditioning, anaerobic conditioning, basic strength, or power with a little extra motivation.
Tuesday, January 11, 2011
Strength and Conditioning for BJJ - What's on Your Plate
Because of the winter storms I was shuttling people around in the snow and didn't get home in time to make it back out to BJJ class this evening. I thought about kicking back and having a beer, but then Spike TV had to show a replay of the Randy Couture-Gabrielle Gonzaga fight.
Having had two different people recently (one a training partner, one an MMA fan) both essentially tell me I was the result of a twisted genetic experiment using DNA from Georges Saint-Pierre and Randy Couture I had to do something in honor of watching Couture's ring domination. (I am sure the comparison was made because we all buzz /shave our heads and that I am slightly under GSP's size and slightly over Couture's age - and not referring to my fighting abilities :-( )
With everyone else in the house asleep, I couldn't bang and clank the heavy weights so I decided to just grab a 45 lbs plate and a 16 kg kettlebell and go to work.
Round 1 looked a lot like the video below (but at a faster pace) - keeping the 45 lbs plate moving for a full 5 minutes without setting it down (other than what is in the video I did tricep extensions, bent over rows, stiff legged deadlifts, goblet squats - all with the plate, and probably several other movements that I can't recall now)
Round 2 consisted of 5 minutes of keeping the kettlebell moving in a similar manner - swings, snatches, russian twists, squats, lunges, suitcase lifts, etc.
Round 3 consisted of 5 minutes of shadow boxing - punches, kicks, shots - and working combinations thereof.
Round 4 consisted of me drinking that beer that I mentioned earlier ;-).
I'm not so sure I see the resemblance ;-), but if somebody wants to compare me in some way to these two guys - hella yeah I'm going to put it on my blog :-).
Having had two different people recently (one a training partner, one an MMA fan) both essentially tell me I was the result of a twisted genetic experiment using DNA from Georges Saint-Pierre and Randy Couture I had to do something in honor of watching Couture's ring domination. (I am sure the comparison was made because we all buzz /shave our heads and that I am slightly under GSP's size and slightly over Couture's age - and not referring to my fighting abilities :-( )
With everyone else in the house asleep, I couldn't bang and clank the heavy weights so I decided to just grab a 45 lbs plate and a 16 kg kettlebell and go to work.
Round 1 looked a lot like the video below (but at a faster pace) - keeping the 45 lbs plate moving for a full 5 minutes without setting it down (other than what is in the video I did tricep extensions, bent over rows, stiff legged deadlifts, goblet squats - all with the plate, and probably several other movements that I can't recall now)
Round 2 consisted of 5 minutes of keeping the kettlebell moving in a similar manner - swings, snatches, russian twists, squats, lunges, suitcase lifts, etc.
Round 3 consisted of 5 minutes of shadow boxing - punches, kicks, shots - and working combinations thereof.
Round 4 consisted of me drinking that beer that I mentioned earlier ;-).
I'm not so sure I see the resemblance ;-), but if somebody wants to compare me in some way to these two guys - hella yeah I'm going to put it on my blog :-).
Sunday, January 9, 2011
Newbies Rules for Rolling
I have learned that with proper care and feeding "newbies" can become productive jiu jitsuka and a credit to your academy. I've been trying to write down in one place all the things I wish all newbies had to hear/understand before they were allowed to roll. Here is my list so far (please comment with any of your own - or if you think I'm way off)
Respect your Partner
Always respect your partner. Seriously - RESPECT your partner. You are responsible for his safety as well as your own (and vice versa). Don't jump all over them with flailing knees and elbows. If you think you have an arm or a leg don't just twist/spin/yank at high speed - if you "have it" you should be able to manipulate it smoothly and under control. No striking, slamming, biting, poking, or grabbing/twisting small body parts (fingers, toes, ears, nose)
Know How to Tap
You need to "tap" multiple times and firmly enough so that it is clearly felt by your partner. If you can't tap on their body, tap loudly on the mat, if your hands aren't free use your leg, and finally don't forget verbally - just yell "tap, tap, tap!"
Know When to Tap
There are consequences for not tapping - a choke will put you to sleep, an armbar will put you out for a few weeks, a kimura will send you to surgery and a long recovery, and we won't even go into leglocks - so just tap already. When you first start rolling you may not know the difference between something that is just "highly uncomfortable" and something that is going to mess you up - if you are not sure TAP - you can ask the instructor or an upper belt about where you are in real danger. It won't take long for you to know the difference yourself - but until you do be safe. Special Note: In class we are training. We are all working together to get better. Gym taps do not count - no extra brownie points for getting one, no frownie face on your permanent record for giving one up.
Respect the Tap
When you have a submission applied it is your partner's job to tap, but it is your job to notice and immediately respect the tap. Release immediately and be careful in how you "unwind" from each other. Also be aware of your opponent's position, he may not be able to use his hands on you and could signal verbally or by tapping the mat with his hands or feet instead. If you think your partner is tapping but you are not sure, let go - it is better to be safe than sorry. When you have/are working for a sub you should be alert for your partner's tap.
Other Reasons to Tap in Class
If you wind up with body parts unintentionally tangled up in the gi it is okay to tap and reset (you will learn about gi manipulation and the correct way to grip) - that said, don't stick your fingers and toes into their gi unless you want to lose them. Also, you will need to learn how to breathe when in uncomfortable positions, such as someone laying on top of your face, that said I would rather you tap and reset rather than gag and throw up on the mats.
Tapping an Upper Belt
If you tap an upper belt he/she LET you do it (99% probability) so that you could learn - don't brag about it. It does not score you extra brownie points or get you promoted faster ("No, you don't get my belt if you tap me. Calm. Down." ~ Megan at Tangled Triangle). Most upper belts enjoy helping you learn and will often let you work things through on them, but that can end very quickly (and unpleasantly) if you let your ego get in the way of your common sense.
Don't Spazz
Don't spazz. Seriously - don't spazz - it makes you dangerous to yourself and to your partner. Don't explode randomly all over the mat for 30 seconds and then be ready to puke. Don't freak out in bad positions or when you're caught in a sub, it's just training.
Don't Grind
There is a fine line between good pressure and being a jerk - until you have been rolling for a while you don't know where that line is so you might want to ease up.
Don't Muscle It
Don't bully your partner. Try and relax and not be stiff all the time - there is a difference between a good anatomically strong "frame" and muscling a bad position. You will learn when you need to go fast, when you need to apply pressure, and when you need a little extra umph. You don't have to go soft and floppy but lighten up a little and you will roll better.
Control Your Submissions
Finish a sub under control (and slow enough for your partner to tap) - if you can't do this you didn't really have the sub. You can grab it/sink it in quickly but always apply the finish slowly and under control.
And Finally Some General Housekeeping
Wash your gi , Wash your gi, Wash your gi (and your belt too) after every training session. Nobody wants to roll with a festering pile of stink and biohazard.
Trim AND file your nails. You will get enough scrapes and scratches that can't be avoided. If you don't want to do it for me, do it for you - long finger/toenails are just waiting to get ripped from your digits.
No jewelry (this includes all piercings/plugs) - unless you want whatever bodypart the jewelry is attached to to be separated from the rest of your body - leave the jewelry at home. This also goes for those "special" piercings that I really don't want to know about when they become embedded in ways they were never intended.
This may seem like a lot of stuff but I've found it can be covered in about 10 minutes - slightly longer if you want to have examples and demonstrations.
Respect your Partner
Always respect your partner. Seriously - RESPECT your partner. You are responsible for his safety as well as your own (and vice versa). Don't jump all over them with flailing knees and elbows. If you think you have an arm or a leg don't just twist/spin/yank at high speed - if you "have it" you should be able to manipulate it smoothly and under control. No striking, slamming, biting, poking, or grabbing/twisting small body parts (fingers, toes, ears, nose)
Know How to Tap
You need to "tap" multiple times and firmly enough so that it is clearly felt by your partner. If you can't tap on their body, tap loudly on the mat, if your hands aren't free use your leg, and finally don't forget verbally - just yell "tap, tap, tap!"
Know When to Tap
There are consequences for not tapping - a choke will put you to sleep, an armbar will put you out for a few weeks, a kimura will send you to surgery and a long recovery, and we won't even go into leglocks - so just tap already. When you first start rolling you may not know the difference between something that is just "highly uncomfortable" and something that is going to mess you up - if you are not sure TAP - you can ask the instructor or an upper belt about where you are in real danger. It won't take long for you to know the difference yourself - but until you do be safe. Special Note: In class we are training. We are all working together to get better. Gym taps do not count - no extra brownie points for getting one, no frownie face on your permanent record for giving one up.
Respect the Tap
When you have a submission applied it is your partner's job to tap, but it is your job to notice and immediately respect the tap. Release immediately and be careful in how you "unwind" from each other. Also be aware of your opponent's position, he may not be able to use his hands on you and could signal verbally or by tapping the mat with his hands or feet instead. If you think your partner is tapping but you are not sure, let go - it is better to be safe than sorry. When you have/are working for a sub you should be alert for your partner's tap.
Other Reasons to Tap in Class
If you wind up with body parts unintentionally tangled up in the gi it is okay to tap and reset (you will learn about gi manipulation and the correct way to grip) - that said, don't stick your fingers and toes into their gi unless you want to lose them. Also, you will need to learn how to breathe when in uncomfortable positions, such as someone laying on top of your face, that said I would rather you tap and reset rather than gag and throw up on the mats.
Tapping an Upper Belt
If you tap an upper belt he/she LET you do it (99% probability) so that you could learn - don't brag about it. It does not score you extra brownie points or get you promoted faster ("No, you don't get my belt if you tap me. Calm. Down." ~ Megan at Tangled Triangle). Most upper belts enjoy helping you learn and will often let you work things through on them, but that can end very quickly (and unpleasantly) if you let your ego get in the way of your common sense.
Don't Spazz
Don't spazz. Seriously - don't spazz - it makes you dangerous to yourself and to your partner. Don't explode randomly all over the mat for 30 seconds and then be ready to puke. Don't freak out in bad positions or when you're caught in a sub, it's just training.
Don't Grind
There is a fine line between good pressure and being a jerk - until you have been rolling for a while you don't know where that line is so you might want to ease up.
Don't Muscle It
Don't bully your partner. Try and relax and not be stiff all the time - there is a difference between a good anatomically strong "frame" and muscling a bad position. You will learn when you need to go fast, when you need to apply pressure, and when you need a little extra umph. You don't have to go soft and floppy but lighten up a little and you will roll better.
Control Your Submissions
Finish a sub under control (and slow enough for your partner to tap) - if you can't do this you didn't really have the sub. You can grab it/sink it in quickly but always apply the finish slowly and under control.
And Finally Some General Housekeeping
Wash your gi , Wash your gi, Wash your gi (and your belt too) after every training session. Nobody wants to roll with a festering pile of stink and biohazard.
Trim AND file your nails. You will get enough scrapes and scratches that can't be avoided. If you don't want to do it for me, do it for you - long finger/toenails are just waiting to get ripped from your digits.
No jewelry (this includes all piercings/plugs) - unless you want whatever bodypart the jewelry is attached to to be separated from the rest of your body - leave the jewelry at home. This also goes for those "special" piercings that I really don't want to know about when they become embedded in ways they were never intended.
This may seem like a lot of stuff but I've found it can be covered in about 10 minutes - slightly longer if you want to have examples and demonstrations.
Wednesday, January 5, 2011
Strength and Conditioning for BJJ - Power Hour
I couldn't get to jiu jitsu tonight due to some "real life" issues, but being inspired by GSP's quote I was determined to get some type of training in. So as soon as I had a moment this evening, I ran downstairs to the gym and got to it.
I call this one the Power Hour because it clocked in at just under an hour (warmup included) and had a definite power leaning.
Acceleration Squats - 2 minutes rest between sets
2 x 5 135 lbs
3 x 5 155 lbs
(getting just a little bit of air at the top of each rep - but you don't want to really "jump'' carrying significant weight on your back)
3 Rounds - 30 seconds rest between rounds
1 x 10 (each arm) 16 kg Single Arm Kettlebell Swings
1 x 8 Suspension Trainer Dips
1 x 8 Box Jumps (24" box)
1 x 8 (revolutions each direction) 45 lbs plate Around the World
(this wound up being a killer combination - the core stabilization of suspension dips right after one-armed kettlebell swings then keeping a 45 lbs plate moving around your head right after the box jumps was a stroke of evil genius ;-))
Then Finished up with a Pullup/Pushup Complex - no timed rest just took a few breaths and jumped in
8 Pullups/8 Feet Elevated Pushups
6/6
6/6
4/4
How was your evening?
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