The Masters Division

Rupture Fightwear Houston Jiu Jitsu Championships

Fight to Win and the World Grappling Circuit along with Rupture Fightwear are hosting a tournament in Houston this Saturday (Apr 24th).  There will be Gi and No-Gi masters divisions for those interested and Mastersdivision.com will be setting up a booth to sell t-shirts, stickers, and gi patches.

If you're in the area, come compete or just show your support!

Duece King: My Fight Diet (5 weeks out)

I was training with Duece this afternoon and remembered that he'd posted a pre-fight diet a while back.  Cutting weight is a topic that people often stop by looking for information on, so I asked Duece if I could re-post it here.

Please use common sense when attempting to cut weight and enjoy the article. 

Thanks Duece!

Duece King -- My Fight Diet (5 Weeks Out)

On average I cut quite a bit of weight for my fights (20-30lbs).  I walk around at between 170-185 and cut down to 155 and people are always asking me how.  Well, diet is just a fraction of the overall cut, but it's a very important one.  So, here's a rundown of the tips I use and foods I eat (and don't eat) to cut weight.

First off, 3-5 weeks before a fight (depending on exactly what weight I'm at) I only eat 3 times a day ( for 6 days out of the week). 

I take Sundays off and eat reasonably - not so strict.

Monday - Saturday: Here's the deal... I eat once right after my morning cardio & conditioning routine, once before I go to the gym for fight class / training, and once directly after.

Here's a list of the foods and tools I use that work for me.  Below that, I will specify what foods I eat, at what times, and eventually I will post my workouts and conditioning as well...

FOREMAN GRILL - Leans out any meats you cook.  Why consume the fat if you don't have to?

BLENDER - A must have for mixing protein and fruit shakes.

BONELESS, SKINLESS CHICKEN BREASTS - The staple of my entire diet. Lean protein in bulk.

EGG WHITES - More lean protein for diversity in taste & delivery. Say no to yolk!

BROWN RICE - Good source of clean carbs (be sure to go whole grain, while steering clear of brands that say "enriched").

FRUIT - For snacks and more positive carbs. Plus, they tend to add more taste to your day.  As for veggies, I tend to do a lot of cucumbers and carrots.

COTTAGE CHEESE - I use this as a "cheat" or reserve. If I get edgy, I grab this instead of chips.  Just make sure it's fat free.

DRINK REPLACEMENT - This is key! I mostly stick to the Crystal Light brand, but it's all only 5 calories & Sodium free (a must).  It also gets your water intake up.

BLACK PEPPER - Adds taste without using Salt.  Stay away from Sodium!

NON-STICK COOKING SPRAY - Why use fatty butter or oils when you don't have to?

COMPLETE DISH - Here's my most common meal: fried egg whites, grilled chicken chunks, diced tomatoes, and cucumbers.

In addition to these foods, I eat a lot of salads (no dressing, cheese, or croutons), tuna every now & then, and at least one protein shake a day (low cal, high protein, low fat, low sodium - the taste is not what counts).  On average, I eat less than 200 carb calories a day and 600 protein calories a day... AND THAT'S IT!  It would be bad as an everyday lifestyle, but for getting down to a lower temporary weight before fights, it's a good plan.

Next, it is really key to eat certain foods at certain times.  Here's how I do it:

When I wake up every day, I run three miles @ 8mph or run sprints - depending on what day it is.  Then I do a light weight lighting routine (low weight, high reps).  I don't eat anything before that.  It's a tip I picked up from Roger Huerta.  He told me that by waking up and getting your cardio in first thing without eating, it sends your body into some heightened metabolic state for the entire day, so you burn all calories at a faster rate.

Then, I eat a high protein breakfast (mostly that example dish pictured above) and hang out until it's time to go to the MMA gym.  In between I may have some fruit or salad since I have around 4-5 hrs to kill.  Right before I leave to go to the gym I blend up & chug a protein shake mixed with a banana, an apple, 2% milk, & grapes or a plum.  This gives me the clean carbs I need during my training, while delivering a little protein easy enough for me to digest quickly.

Directly after my workout I eat another dish like the one I had for breakfast or have a grilled chicken salad (2 chicken breasts) in order to bulk up in protein when my body can use it best (post workout).  That is the last meal of the day, but between that and bed time I take in a ready made protein shake that's low in sodium and high in protein (the Pure Protein brand makes a good one).

So that's about it.  I try to mix it up as much as I can, so I'm not bored and eat the right foods at peak times (carbs before intense workouts for energy & proteins directly after for best delivery).

Lastly, there's the dehydrating process 2-3 days directly before you weigh in.  During this evil time I cut my intake down to around 300 calories a day (100 carbs or less & the rest protein).  I still run the same daily, only it is in a sauna suit; I don't do any intense fight training; and I limit my water intake to two 8oz bottles daily.

The day of weigh-ins I don't eat or drink anything and I run the same 3 miles in a sauna suit.  Then I'm ready to weigh in on the money.


Please note: this is just what works for me.  It's not the only or most proven method.  Take it as a suggestion if you're looking for one, but nothing more.  I just get asked about dieting so often I figured I'd just offer people a rundown of my own plan. 

Another area that needs to be done right is the re-hydrating process (directly after weigh-ins & until the fight happens) which is too touchy of a subject for me to get into.  Everyone's different and my habits aren't the best and may not work for some.  Seek time proven methods for that area.  You only have a day to fully rehydrate, so you can't afford to miss your mark or screw it up.

2010 Pan Ams - Streaming Live

Budovideos.com will be streaming the 2010 Pan Ams live on Sunday 4/11 (and potentially on Saturday 4/10) as well.

For more details on the stream, Caleb and Dan at the Fightworks Podcast spoke to Dave from Budovideos on a recent episode of the podcast. 

Note: During the interview, I found one comment regarding the size of the event to be significant.  When asked why the Pan Ams were so large compared to other events, Dave from Budo mentioned that the event had a good turn out in the Masters and Senior divisions. 

It just goes to show, when tournaments host and support Masters and Senior divisions, everyone benefits.

Enjoy the link.  I look forward to checking it out... even if it is from work on a Sunday.

By the way: the stream is free - you just need to sign up at Budovideos!

Footage: 2010 BJJ Danish Open

Here's a nice compilation video from the 2010 Brazilian Jiu Jitsu Danish Open Masters Division featuring Claes Carson and Sune Stausgaard.

It's great to see footage from Denmark and these are two fun white belts to watch.

Thanks Heine!

Footage: Jiu-Jitsu by the Sea, Spring 2010 Invitational

John recently posted this video on the Masters Division Facebook page (become a fan if you haven't already).  It's new footage from the Jiu-Jitsu by the Sea tournament series.

Masters Division is always looking for new images and video from competitions or even training, so thanks for the footage, John!  The rest of you, shoot me an email with a link to your footage and I'll get it posted.  Or you can always do like John and post it on the FB page.

Thanks!

Footage: MBJJC 2010 Masters No-Gi Final

Here's footage from the Michigan Brazilian Jiu-Jitsu Championships (MBJJC) 2010 Masters No-Gi Advanced Final.

Thanks for the link, Chris!

Chris Wilson, Gracie Barra, Purple Belt  vs.  Ahmed Akl, Saulo Ribiero Jiu Jitsu, Purple Belt

Competing: An Easy Approach

There's plenty already written on the topics of competing and preparation for competition.  Some of that is covered on this site, and there's plenty more available from other sources too numerous to list.  One thing that isn't covered a lot (especially for beginners) is what I'd like to think of as, the relaxed or easy approach.

Keep in mind that I'm not an expert.  I'm writing this for other people who, like me, are still getting used to competing.  Folks with more experience that disagree, agree, or otherwise have feedback - feel free to post a comment or send me an email.  I'll gladly post a follow up.

I've only been in a few competitions, but I'm already noticing some personal trends.  The weeks leading up to the tournament are exciting and filled with a good deal of enthusiasm - for training, working out, diet, etc.  The closer I get to the actual day of the match, the more intense the excitement gets.  Fortunately, it never turns into self-doubt or too much nervousness.  I think it's because I've found competing to be genuinely fun and enjoyable.  I'm not overly focused on winning or losing at this point.

On the question of whether or not to compete...  there's no reason not to.  It's just like the sparring you've been doing, only a little more intense.  But, that intensity is a good thing.  The other person isn't out to hurt you.  It's competition between two people in one of its purest forms, and there's nothing like the feeling it brings afterward.  You might get some bumps or scrapes, but there's a reason you see so many competitors shake hands or share a good spirited hug after a match. 

One thing that helped me set my expectations prior to ever competing was a conversation I had with a brown belt who'd been training with us one afternoon.  He said not expect to win a match my first year and then proceeded to tell some stories of how poorly he performed during his first tournaments.  After his stories I pretty much expected the worse.  When I found myself on top for a good portion of my first match, I considered that a small victory - despite losing to an armbar.

Look for the small victories.  Think of a list of attainable goals, starting with pre-registration.  Maybe I'm too negative, but I think things like "finish a match without puking" and "don't lose to a submission" are reasonable goals.  To each their own.  Maybe you're the next coming and will go 400-0. You probably need different goals (in which case, you should also write the next post).  The whole idea isn't to be pessimistic, but to remove unnecessary pressure from yourself.

Leading up to the competition, take it easy... don't over think it.  As a matter of fact, don't think about it much at all.  The match is going to happen either way.  Either you've trained adequately or you haven't.  It's great to refresh things like take-downs or whatever you feel needs some love, but there's no sense worrying about it. Be confident in what you know.  Focus on your fundamentals.

In general, I find myself thinking about my game a lot without focusing on a specific gameplan.  I think getting too focused on a gameplan (as opposed to improvisation) will just make you nervous.  It's like trying to memorize a speech for a debate.  Just know the material and be prepared to improvise.

Once the match starts it's either going to be you imposing your game on them, them imposing their will on you, or the two of you flailing about hoping for a lucky break.  The more relaxed you are, the more likely you are to do what comes naturally.  This goes back to taking it easy.  Breathe.  If you're going to focus on a gameplan, it should be: "Breathe. Calm down. Breathe. Be first."

If you can relax more than the other person, you might start seeing details that they're missing.  Then let your muscle memory do its thing.  Otherwise, time passes so fast that 5 minutes will elapse and you won't remember any of it.

If you compete in more than one division, something with some decent time between them like No-Gi and then Gi, notice the difference in your perception of the two at the end of the day.  If the second division felt more controlled or you felt calmer, try to focus on that for next time.  See if there's a way to draw on the feeling you had at the end of your day while going into the first match or two of your next competition.  Some of it is the adrenaline dump... but a good bit of it is perspective.

When the match starts, it will be quick and hard.  It's possible to train close to this (for instance, rolling with Mr. Intensity that you usually avoid in class), but it's not quite the same.  It doesn't matter though, because you've been warned.  Brace yourself and weather it.  A lot of that intensity is your opponent's nerves in action.  If you can stay calm, you can impose your will on them or find a mistake and capitalize.

When it does come time to cash in on their mistake or that beautiful double-leg, to side, to mount that you just pulled off, continue to stay calm.  Remember: position before submission.  Stabilize and then capitalize.  If the glove don't fit, you must acqui... oh wait.  Just remember the first two. 

As hard as it was to not spaz out leading up to getting your opponent in the perfect triangle, it's going to be just as hard to not get excited and blow the submission once it arrives.  Take it easy. Breathe. Do it by the book.  Nothing sucks worse than losing by 1 point after blowing what should have been an easy submission.  Trust me.  This is a big area of improvement for me.

Once you're done, win or lose, take some time to reflect on the fact that you just did it.  Just like jumping out of an airplane, it won't necessarily get easier.  Next time you'll know what to expect.  That's good and bad.  Either way, you'll have done it and the approach we've been discussing here remains just as applicable.

So, some things to remember are:

• Have realistic expectations
• Just competing is a reasonable goal
• Don't over think your gameplan
• Breathe, stay calm, and be first
• Fundamentals work well with improvisation; focus on them instead of a plan
• Position before submission
• Don't get overly anxious when the submission presents itself

The more you're focused on just doing it for the experience and fun of it, the more likely you are to have a good time.  If you're doing it to pay your bills later, that's when you should start sweating it.

I wrote this post, mainly as a reminder to myself of what to do next time.  Hopefully, it will be helpful to some of you as well.

Footage: Abu Dhabi Pro Cup - West Coast Qualifier

Here's video of Dev (Devlin Kostal) from Fueled By Fear competing in the Masters Blue Belt, Absolute Division of the Abu Dhabi Pro Cup - West Coast Qualifier.

Footage: Fight 2 Win - No-Gi Masters 2010

Here's some footage of Team Cooper BJJ teammate Ramon Mendoza competing against Jeremy Nagel for the Gold in the Austin, Texas Fight 2 Win / Century Grappling Masters 150-169lb No-Gi division.

I'd just like to note that the event turned out really well and it was a pleasure to see everyone that showed up, competed, took photos, video, and otherwise supported the scene.

Thanks everyone!

Footage: Worlds No-Gi Seniors 2009

Here's footage of Jeff "Jeffro Hurtn Machine" Mullenax at the IBJJF World No-Gi Finals in Long Beach.  Jeff is out of Grapplers Lair in Temple, TX.

If you've been to a grappling tournament in central Texas, it's likely you've seen Jeffro around.  Be sure to say hi next time and congratulate him on an outstanding series of wins in 2009.

We'll definitely be seeing more of him in 2010!

(maybe at the Century Grappling Championships on the 6th?)

Footage: Michigan Open 2009

Remember: If you have footage of a tournament involving masters age competitors or know of a good video and want me to post it on this site, just shoot me an email.

Thanks again for your support!

Footage: Jiu-Jitsu by the Sea, Fall 2009

Thanks to John for letting me show his final match at the Jiu-Jitsu by the Sea tournament, and congrats on the win.

Footage: NAGA, Charlotte NC 7/11/09

Thanks to Armando for this footage of Paul Ramey (RGDA NC Basulto Jiu Jitsu) in the Masters Lightweight division at NAGA July 11th, 2009.

New Year - New Direction

In trying to think of what to post for the occasional updates to this page, I've come up with a pretty random smattering of things.  Not all of that is bad, but in the coming weeks, you'll see a new focus on Master's level competition from around the US and countries all over the world.

I'll take some of this video myself, as I travel to local & area competitions.  Since this greatly limits the variety of footage, I'm also scouring YouTube and other sites for Masters-specific videos.  While doing that, I've asked the people that posted these videos for help in getting more footage in the future.

The goal is to continue to build this site as a hub for footage, information, and discussion for Masters age BJJ players and practitioners of similar combat sports.

Several people have sent footage so far, but to kick this off:

Peter from Bangkok BJJ sent me some great links and this footage of Anthony Hogan (Bangkok BJJ) stood out as fun match.  The venue is cool as well.

Fight to Win - Texas Open

It looks like things went well at the Texas Open.  Mitch took some great photos of the event.

If anyone has any info about what went down, additional photos, or video please email me or post below.

Congrats to everyone that participated!

As a side note, after being out last week and missing this weekend, I'm just looking forward to getting back to training.  Time to eat and catch up on some sleep. 

Competition Tips

Today is the Texas Open.  I'm traveling for work right now, but hopefully there are quite a few of you that are waking up this morning and preparing for a fun day of competition.

I'm new to competition, so maybe that's why I'm still shocked at how good of a scene it is at these tournaments.  People are very friendly (when they're not focused on the next match) and even random strangers show support.  That's why, win or lose, I'm finding that competitions are a great opportunity go support the sport, meet people, and learn something about yourself.

When you show up in the morning it's a competition.  No way around it.  Even if you're not blindly focused on winning, you should want to do well.  But there's also the opportunity for you to think of it as a celebration.

You're taking the time and investing the money in testing yourself and spending the day with people that all share your common interest.  That to me is a celebration of the sport and lifestyle that we love.

Here are a couple articles on competition that have some great advice on what to expect and do once you get to the tournament.

• Austin Local, David Thomas (Austin JiuJitsu) has a great breakdown that leads from weeks out to the minute of - and even provides a list of what to bring
• GrappleArts has these 18 Tips for Competition that are worth checking out

As a side note, I've really enjoyed Sports Beans and other electrolyte gels / candy while biking and training.  It's an easy way to carry sports drinks and you can get them most places.  If you have trouble finding them at the grocery, try REI or an Academy Sporting Goods.

  

I wish all of you the best of luck.  Remember to relax, breath, and more importantly - have fun!

Texas Open is Coming

The Fight to Win guys are hosting another competition.  The last one was pretty well organized and turned out to be a fun day (despite the fact that I didn't win anything but a sore arm).

The masters divisions were a little light that day, so I'm hoping for a better turn out.

I'd love to see more of you this time... even if you turn out to be the reason I leave with another sore arm.

Kicking it off

Yesterday was the Texas NAGA competition in Dallas.  That was my second comp - and the first to actually have a decent Masters showing.

It was nice to see other players of my age, weight, and skill.  I finally felt like I could focus on testing my current skill and fitness in a fair setting.

This was my second competition - the first being Fight to Win, held here in Austin last month.

Fight to Win had Masters divisions listed, but not enough people showed so they folded many us into the Men's divisions.

After seeing the difference in the two competitions, I decided that maybe a website was in order.  Some way for Masters division competitors to start getting the word that it's not only okay to show up and compete - but helpful to the larger community.  There is no Masters Division if you don't show up.

So here's the beginnings of that site.