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My BackgroundStarted at age 49
White belt ~ 2 yrs; Blue belt ~ 2 yrs; Purple 1 yr◦ All at EDHBJJ
First day experience
Typically train 3 ‐5 days a week with some additional work
Competition: Masters 5 (50 – 54) Middle Weight◦ 3 ‐5 tournaments a year
Injuries: Pinched nerves in neck; shoulder problems; popped ribs; sprained elbow; popped knee; strained intercostal muscle (ribs)◦ NO CAULIFLOWER EAR!!! (fingers crossed)
What is the Jiu Jitsu lifestyle?Jiu Jitsu and its techniques and benefits have become ingrained in other areas of your life◦ Your fitness and how you spend your time◦ Your relationship with others◦ Your ability to problem solve and work under stress◦ Self confidence and decision‐making
What it is not (or may not be)◦ Training for hours every day◦ Being the best BJJ player (in your school, at a tournament, etc)◦ Sacrificing other important parts of your life
Why the Jiu Jitsu lifestyle?Everyone has a frame of reference for how you conduct your life
I choose to incorporate Jiu Jitsu into that frame of reference because it help me make better choices, be more effective, and achieve more of my goals
Achieving a Jiu Jitsu lifestyle is not necessarily an objective; It comes from making Jiu Jitsu a priority and a determination to get the most out of your practice.◦ ‐> This is what we will talk about today
What we will cover todayHow to grow in Jiu Jitsu?
Surviving on the mat
Core components for success and quick improvement
Competition
Doing Jiu Jitsu in life
Growth and success in Jiu Jitsu0 – ~3 months 3 – 6 months > 6 months Beyond
Breath control Totally out of control
Control improves as you are aware
Continues to improve based on efficiency and relaxation
At some point, your breathing becomes natural (note: not the same as easy!)
Technique Lost at sea. Mostly survival
Begin to see and try opportunities
Start to find thingsyou like and are good at.
As you gain experience, you will ‘get’ new moves easier.
Intensity First day – MMA fight!Every roll is a fight to the death
As you begin to notice opportunities, you begin to relax and wait for them
At some point, you realize you are not getting crushedeach time and getinto the jiu jitsugroove
You realize that winning each role may not be the main objective; opportunity to test and grow
Pain, injury prevention, and recovery
Lots of triangles and armbars; wait too long to tap;
Start to realize when it is better to tapand roll another day
Begin to avoid risky positions; begin to know your body and facilitate recovery
Continue to learn what to avoid and how to recover
Five Core Components for success and quick improvement 1. Sleep◦Most important: Lack of consistent sleep effects everything else on this list as well and training consistency
◦ Hard training at night effects your sleep patterns◦ Gentle stretching before bed (or if you can’t sleep in the middle of the night)◦ Tylenol PM, Melatonin◦ Ibruprophen or Turmeric for pain/reduce swelling◦ Sometimes you just accept that you won’t sleep well
◦ Try a 20 min nap before training
Five Core Components for success and quick improvement 2. Nutrition
◦ Eating well affects your performance; eating poorly does too◦ Need essential nutrients, carbs, and protein for recovery◦ Hydration equally important (drink enough water so that you are going to the
bathroom every couple of hours)
Eat cleanly and get most of your nutrients from meals◦ Protein
◦ Repairs/grows muscle: 90 ‐ 120g for my weight (185 lbs)◦ Carbs
◦ Essential for recovery and energy: Veggies, whole grains ◦ Avoid/minimize starches (white rice, potatoes, white bread)
◦ Minimize sugar & alcohol (bummer!)
Favor smaller, more frequent meals
Supplements – Vitamin D, BCAA, Creatine
Five Core Components for success and quick improvement 3. Mobility◦ Becoming agile, to move freely◦ Maintain balance, become explosive
Many applications in Jiu Jitsu◦ Avoid getting stuck in side control◦ Respond better in scrambles◦ Maintain situational awareness◦ Better control on top◦ Much better stand up game
Focus on body weight exercises and movementMy key mobility tools – balance ball and MMA dummyGinastica Natural® ‐ Body weight and mobility – created by a Gracie BJJ black belt
Five Core Components for success and quick improvement 4. Stretching/Rolling◦ Increases mobility◦ Facilitates recovery◦ Reduces injury
Focus areas (for me)◦ Shoulders, lower back, hips
Rolling◦ Foam roller and lacrosse ball are your friends
Five Core Components for success and quick improvement 5. Strength◦ Essential for injury prevention◦ Rule of thumb – 2 back‐body exercises for every front‐body exercise◦ Back‐body exercises – Push ups, pull ups, deadlifts◦ Focus on legs and core◦ Favor Body weight exercises over machines/weights◦ 3 – 5 sets of 10; vary for specific goals
Focus areas: Neck, Shoulders, Core, Legs/BackMy top exercises:◦ Dead Lift◦ Push up (especially unstable ones)◦ Abs◦ Pull ups/ other lat exercises
Ideal week (for me)Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Recovery! Sunday morning open mat sometimes
Fundamentals ClassCompetitionClass
Competition Drilling
All Level MorningClass
All Level
Weights Mobility Weights
Stretching Stretching Stretching Stretching Stretching Stretching Stretching
30 min 2 hr 30 min 1 hr 30 min 1 hr 30 min 2 hrs 1 hr 2 hr 30 min
Note: I RARELY get to do all this, but this is what I would like to do. Need to balance with other priorities
Surviving on the matShow up consistently
Even when you are struggling, you are improving
Stress drilling over rolling
2x a week to maintain, 3x a week to improve
Who is the most important person on the mat?
Surviving on the matIt has to be YOUR Jiu Jitsu◦ Pick a move and focus on it for a month or so◦ Put yourself in dangerous (disadvantaged) positions◦ Tap early, tap often
Manage expectations and definition of success◦ “Boyd Belts” (Rener and Ryron Gracie)◦ All other things being equal:◦ Increases one belt level for every 20 lbs you have on your opponent◦ Decrease one belt level for every 10 years you have on your opponent
Surviving on the matKey thing that will (may) help you improve quicker◦ Its all about the hips◦ Stay off your back◦ Practice mobility◦ Practice attacking with your legs (this will probably take some time for success – be patient and diligent)
◦ Adjust your goals against individual players◦ “I won’t let them pass my guard”◦ “I’ll only submit from back or mount”
◦ Be fanatical about breaking grips◦ Try backing out and starting over if you end up in a poor position
Surviving on the matRolling at other gyms◦ I roll when I travel for work◦ Renzo Gracie Academy in NYC◦ North Shore Jiu Jitsu in Honolulu (Mike Fowler)◦ Paragon Jiu Jitsu in Santa Barbara (“Franjinha” Miller)◦ Easton Jiu Jitsu in Boulder (Amal Easton)
◦ Call or email first◦ Mention Eliot and EDHBJJ, your rank, how long you have trained◦ Some charge, some don’t◦ Learn the etiquette◦ Always find and greet the instructor (and thank him after)◦ Roll easy, be respectful (remember you are representing EDHBJJ)◦ Use it to learn some new things, get some exersice, and make some friends
CompetitionGive it a try!
Don’t wait until you are good at your belt level to sign up
Much of the process is you competing against yourself
No one really remembers your record or your losses (except you!)
Calming the nerves
Acai Bowls!
Jiu Jitsu in real lifeDay to day◦ Fitness◦ Confidence◦ More purposeful with my time◦ Less stressed◦ I have a lot less to prove
At work◦ Managing staff◦ Meeting clients◦ Presentations◦ Setting expectations
Helpful linksJiu Jitsu solo drills (mobility and warmup)◦ http://kjrevolution.com/?p=385
Body weight flows◦ http://kjrevolution.com/?p=385
Stability ball BJJ Drills◦ http://watchbjj.com/technique/11‐solo‐bjj‐drills‐w‐stability‐ball‐nick‐albin/
Handstand progressions◦ http://boxlifemagazine.com/getting‐comfortable‐in‐the‐handstand/
Grappling dummy solo drills◦ https://www.youtube.com/watch?v=sCWZMoaPwxs
◦ http://watchbjj.com/strength‐conditioning/solo‐circuit‐drills‐for‐bjj/
Yoga for BJJ◦ https://yogaforbjj.net/◦ http://watchbjj.com/strength‐conditioning/3‐yoga‐poses‐for‐inverted‐guard‐yoga‐for‐bjj/
Grappling after 30◦ http://watchbjj.com/strength‐conditioning/tips‐for‐grappling‐after‐30‐nick‐albin/
Inverted guard solo drills◦ https://www.facebook.com/JiuJitsumag/videos/1390887094264511/
5 rules to Roll Till 95◦https://www.youtube.com/watch?v=FGk_urw1_hA
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