SERRA

NYMAM a g a z i n e ®

N e w Y o r kM a r t i a l A r t s

Billy Hofacker Of Serra JitsuYour MMA Questions

AnsweredPage 17

Serra JitsuPage 14

On the Mat With Serra JitsuPage 10

John McFeely ofNY Fight Club

Page 9

Judo Takedowns and BreakdownsPage 20

NYMA Would like to give a specialthank you to the following people andestablishments:

Campbell’s Kickboxing, LIKO, FightGear, Fight Fuel, Fighter Warehouse,Combat Fight Club, Red Boy BJJ, SerraJitsu, NY Fight Club, American Fighter,KAYO Fitness, Lion’s Roar Muay Thai,American Academy of Self Defense,Evolution Combat Club, Kings MartialArts Supply, Bobby Campbell and EdUnkel, Master Eli Chaikin, Billy Ho andDanny Valle of Serra jitsu, MarkStaniszewski,Mike Arcuri and RichScholl of Combat Fight Club, PitbullPromotions, WCA, and Panza MMA.

Without you, NYMA would not bearound. Thank you for all of your sup-port.

A very special thank you goes out to mywonderful angel of a girlfriend, LaurenPeccerillo for being so understandingwhen I was awake working until 4 A.M.On countless nights. Also, to my moth-er, thank you for all of your support.

This will be the last issue of NYMA. I am truly Grateful for the opportunityto meet so many wonderful people.

NYMAJune 2009

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That might not sound like a very impressive claim coming from the owner of a Bikram Yoga studio, but somedayvery soon I hope to have many third party endorsements telling it just that way. For now all I can offer is a recentexample of why I know this to be true.Eight days before my forty sixth birthday, Mike Bertucci of the Long Island Kick Boxing Organization called mefor help on his upcoming show that weekend. It seemed that the opponent for his biggest ticket seller of the nighthad been injured and desperately needed to be replaced. The fighter was twenty four year old Omar Wilson, and itwas his first show. They were looking for a novice around 175 lbs. I let Mike know that I did not have anybody andin fact I had just canceled my May 8th show at the Marriott because you just can't get fighters on three weeks no-tice, let alone three days. Mike kept talking and the rest of the conversation was kind of a blur. I do remember tell-ing him I hadn't trained in over two months other than hot yoga, and that six pounds was a lot to drop in two days

,but before I knew it, I was spelling out my name out for the program.I had barely hung up the phone before I realized that my impulsive, decision was complicated by the fact that I wasleaving the next day for an overnight trip into N.Y.C. with my wife. Fortunately for me, she is also a hot yoga enthu-siast, and I was able to convince her that a tour of a couple of different Bikram studios and very little food to eatwould be even more fun than dinner and a show . After four classes in two days I dropped the six pounds.Enough on my vacation and back to the point. Bikram Yoga is the only cardio workout you need. You'd assume Iwon the fight based on that mantra,.but it was not to be. The referee stopped the fight about half way through thethird round due to the amount of blood coming from my newly altered nose. I haven't seen the fight yet myself, butby the time this magazine goes to press it will be up on the my website. Www.nyfightclub.net. I hear It was a veryclose fight until the moment of impact. I remember seeing Omar slow coming off the ropes and sucking wind , so Idecided I'd charge in there and finish him off with my stamina. I zigged when I should have zagged and next thing Iknew the referee is holding his hand in the air and some guy is stuffing giant wooden Q-tips up my nose.

A coupled of days passed with me thinking of all the stupid mistakes I made to let that win slip away. And then itdawned on me what I had accomplished . I hung with a fighter more than twenty years my junior ,who trained dili-gently for months preparing for his amateur debut. I did no running at all. No skipping rope , no bag work and cer-tainly no sparring. I trained with kettle bells and practiced yoga six days a week for 90 minutes in a room heated to102 degrees. Win or lose isn't the the real issue. For the first time in the five years I've been practicing Bikram , Irealized what a remarkable thing this yoga is.

I have invited a number professional and amateur fighters both before and since the fight to come down and try afree week .The few who have accepted rarely come back after the first class. But I'll put it out there again anyway:Anyboby reading this come and get a FREE WEEK OF YOGA!!

Serious fighters substitute your road work with four classes a week for one month and it's on me. Trust me you'llnever go back.to running. Not only will you save your knees, hips and backs from the jarring that comes standardwith road work, but your flexibility will improve dramatically. You'll lose weight, gain focus, detoxify and much

Bikram Yoga is the Only Cardio You Need

Once Danny pushes Billy’s wristthrough his own legs, he locks up hislegs high on Billy’s back controlling hisposture.

Danny controls Billy from his closedguard with his right hand hookedaround Billy’s head and his left handcontrolling Billy’s right wrist.

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This monthly column features Serra BJJ HeadInstructors Danny Valle and Billy Hofacker. Inthis issue, Danny and Billy demonstrate a tri-angle choke from the guard position. Formore info on Serra BJJ, check outwww.serrajitsu.com.

While still controlling Billy’s headwith his right hand, Danny widenshis legs and begins pushing Billy’sright wrist between his legs.

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We hope you have enjoyed this month’stechnique. Be sure to pick up next month’sissue to learn more about Brazilian Jiu-Jitsu.

601 West Jericho Turnpike,Huntington, NY 11743Phone: (631) 385-2312

www.serrajitsu.com

2554 Hempstead Turnpike,East Meadow, NY

Phone: (516) 520-2052

Keeping his legs wrapped high on Billy’sback, Danny lifts his hips in the air andpushes Billy’s left arm across his body tobegin tightening up the choke.

While controlling Billy’s head withhis left hand Danny immediatelygrabs his left ankle with his righthand. He brings his ankle to Billy’sleft shoulder while pivoting on hiships to get an angle looking at Billy'sright ear.

To complete the choke, Danny locks hisleft ankle in the bend of his right knee.Finally, he squeezes his legs together andpulls the back of Billy’s head with bothhands while bringing his hips to the ceil-ing.

-Billy Hofacker,BS, NSCA-CPTwww.TrainingForMMAFitness.com

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Have a question for fitness expert Billy Hofacker? Send it tobilly@trainingformmafitness.com and have your answer published in an upcoming issue ofNYMA Magazine. Just send over a question with the words “NYMA Magazine Training Ques-tion” in the subject line so your question gets top priority.Here are some common MMA training questions that I received this past month. I’m sure that read-ing them will help to give you more insight on what you need to be doing.Q: I am 21, weigh 180 and need to get up to 205. What would be a good routine and diet for me?-RJA: Hi RJ. Thanks for filling out the consult form. First off, ask yourself why you want to gain weight and make sure it’s for the rightreasons. Make sure you consult with your physician first. The most important factor in you gaining the size you're looking for would be your nutrition. Training provides the stimulus foryou to grow but if you aren't getting the nutrients you need, it won't happen. You'll need to eat 6 meals per day (with 3 hours be-tween each meal) consisting of protein and complex carbohydrates.The training would include compound movements that work more than one muscle at a time and require movement from more thanone joint (ie. squats). Use strict form and use heavier weights that challenge you for fewer (4-6) reps. Here is a sample routine: Perform 4 sets of each movement with each set decreasing in reps (ie. 10, 8, 6, 4) SquatsIncline Bench PressBent RowStiff Legged DeadliftCurls

· Make sure you get adequate rest and even consider taking a nap during the day.

· Supplementing with creatine monohydrate can also help.

· Do this type of routine for 2 weeks and let me know how you're doing.

Hope this helps. -Billy HoQ: I really do not have a nutrition plan. I basically just try to eat as healthy as possible. My workout routine involves three days oftotal body workouts per week, and three to four days of cardio per week. I mix up the cardio with some long distance and some highintensity. My weight training consists mainly of Olympic style lifting with plyometrics.I weigh 190 now and would like to be down to 180 while maintaining my strength. No real reason to lose the weight other than get-ting in better shape. What do you recommend? -BryanA: Thanks for the info Bryan. It looks like you are definitely on the right track. You are doing some great things. Here are threethings I'd suggest to help you reach your goal:

· Start keeping a log- Keep a log for both the workouts and the nutrition. Once you see exactly what you're eat-ing it will be much easier to manipulate things and also find out what specifically is working

· Cardio every day- As long as you are getting the right nutrients, try to bump the cardio frequency up to 6days (or at least 5) for a month or so.

· Mix things up- Once your workouts are tracked, see how you are progressing and adjust accordingly. If youkeep doing the same workouts you'll keep getting the same results.

I hope this helps! -Billy HoThere you have it. Your MMA training and conditioning questions answered! I hope you enjoyed this month’s column.Train hard, train smart, and stay tuned for next month’s column.Billy Hofacker is a certified personal trainer with a degree in nutrition and exercise science. He is a leading authorityon conditioning and nutrition for grappling and MMA. To learn more about Billy’s nutrition and conditioning tips,sign up for his FREE E-zine at http://www.trainingformmafitness.com.Billy is also an instructor at Serra BJJ. For more information on Serra Brazilian Jiu-jitsu, go to www.serrajitsu.com go to www.serrajitsu.com

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Photo 1:The technique starts by taking a Left SideCross Grip on your Opponent. (YourRight Hand grips your Opponents RightSleeve.)

Photo 2:After establishing the Left Cross Grip,Take your Left Hand and assist your RightHand in driving your Opponents balancedown and toward the Right Front Corner.

Photo 3:When your Opponent's balance is broken,take your Left Hand and secure a grip onyour Opponent's Belt at the small of hisback. It is important to maintain pressureon your Opponents Right Shoulder whiledriving his Right Hand across the front ofyour body toward your Right Knee.

Photo 4:After securing your grip, place your LeftInstep on the inside of your Opponent'sRight Inner Thigh.

(Yoko) Sumi gaeshi(corner reversal)

For more on Mark Staniszewski, Mike Arcuri andRich Scholl visitwww.combatfightclub.net.Combat Fight Club is located at14 Central Ave Massapequa NY (516) 852-3891NYMMA / Page 21 / WWW.NYMMA.INFO

Monthly Techniques Column

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6 5Photo 5:Drop your Right Shoulder downward, in the di-rection of your Right Foot. While your RightFoot steps across the front of your Opponent'sRight Leg. At the same time maintain the connec-tion between your Left Leg and the inside ofyour Opponent's Right Inner Thigh.

Photo 6:As your Right Shoulder moves downward towardthe mat, you will start to pull with your LeftHand and begin to kick out your Opponent'sbody with your Left Foot. Do this while main-taining pressure across your Body with your Op-ponent's Right Arm.

Photo 7:Continue kicking your Opponent outward whilestarting to drive off your Right Leg toward thefinish of the technique.

Photo 8:Follow the momentum of the technique and fin-ish in Yoko Shiho Gatame (Side Four CornerHolding) or Side Control.