The Masters Division

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

Checkout: Food Rules

Food Rules: An Eater's Manual - by Michael Pollan

Despite an increasingly busy work schedule, I've been trying to get caught up on some of my favorite blogs, websites, and the many instructional books that have gathered dust lately.  I've also been focusing on working out and eating better again.  As a matter of coincidence, my wife recently purchased the book: Food Rules.

The book is an incredibly quick read (139 pages).  If you take the bus or metro, you'll probably burn through it during the round trip to and from work.  In it the author, Michael Pollan, attempts to bypass some of the "needless complication" of modern nutrition science by presenting 64 easy "food rules." 

These rules never come off as preachy; nor is there an agenda beyond the stated goal of directing the reader towards practical advice and past generational wisdom that may help you eat a little healthier.

Some of these rules include:

#8 Avoid food products that make health claims

Summed up, the author makes the point that naturally healthy produce, dairy, and meats tend not to make overblown health claims. They're unprocessed and remain healthy under long-term scrutiny, unlike new wonderfoods, such as Margarine.

#20 It's not food if it arrived through the window of your car

This one's pretty self-explanatory - though potentially challenging for some. 

#29 Eat like an omnivore

No, don't worry - this isn't a Vegan manifesto (not that there's anything wrong with that). Many of the rules in the book remind you to eat some meat, drink a glass or two of wine, grab a nice sweet, but remember to eat your vegetables.

#39 Eat all the junk food you want as long as you cook it yourself

There's a recurring theme in the book that if you take the time to cook your meals and invest in quality ingredients when you do so, not only will the product be healthier, you'll also be less likely to stuff yourself non-stop.

In Summary:

Like I said, there are 64 of these rules.  Hopefully the ones I chose will pique your interest some, but there are quite a wide variety of them.  Even if you don't agree with all of them, there's bound to be a useful nugget - for instance: "Labels list ingredients by weight..."  So if the first thing on the list is Sugar or Soy or some other crap, hopefully it's the crap you signed up for.

What's all of this got to do with BJJ, MMA, or anything else fight related?  Diets like the Gracie Diet or this one I found from Pablo Popovitch, are often sought out to help athletes become competitive or gain an edge.  It's easy to Google and grab the latest "specialized" diet, but the common sense that's contained in this book seems much more balanced, healthier, and easier to implement.  Once in place, everything beyond that is just a tweak or a modification to an already healthy foundation.

Remember: Garbage In / Garbage Out.

RSS Feed Aggregator?

It doesn't appear that Typepad supports a clean way of bundling RSS/Atom feeds from multiple sources into a nice sidebar widget.  If anyone knows of a good solution, please let me know.  Until then, I guess I'll stick with the hack I put in place.

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.

Do we need more blogs?

Do we need more BJJ, MMA, Grappling, Judo, Muay Thai, Wrestling, Weightlifting, Combat Yoga, Female Fighter, Old Geezer Focused, Nutritional,Training Logs, Technique Focused, and other Blogs at the moment?

Yes please.

While I'll be the first to admit that I've yet to find the right routine to read even just my current favorite blogs as regularly as I'd like, there's still room for more.  But I'm working on it.  I've even dropped music for my favorite podcast on the way in to work.

I personally don't have aspirations in the area of creating a great blog.  There's only so much I want to say.  Instead, I'd rather create an aggregate site that focuses on getting the word out about the great resources that already exist. 

I'm also focused on community building for a specific set of demographics.  That's been the mission statement from the start and will remain so indefinitely.  In Gladwell terms, I'm more of a Maven, just happy to get the word out.

That's why it's so fun to run into new people and new blogs... or watch the connections form as people I know begin discovering this information and community for themselves.

A training partner of mine just started this blog: bjjtips.com  He's got a few posts up already that I've really enjoyed and I can't wait to read more.  It's the type of information that I know I wouldn't have thought to write, but feel a little wiser for having read.

Taking the time to blog or participate on someone else's site makes the world that much smaller.  Just recently I've met a few more people - Francisco @ DSTRYRsg and Dev @ Fueled By Fear - both have shown their generosity and I look forward to repaying them somehow.  We've got a small and very good community.

I've recently started a Masters Division page on Facebook because honestly, it looked like an easier tool to use to get people to participate.  It's got built in discussion forums, the ability for members to post pics and links, etc.  We'll see.  Swing by and post something - a link to your blog would be cool.  That's the direction I'd ultimately love to see this site go in.  Again, the idea is to become an aggregate - while encouraging others to blog.

When it comes to blogs, there's at least one more that I'd like to mention before wrapping this thing up.  Slideyfoot maintains not only a great blog, but also one of the most detailed training journals I've seen.  He's also a regular everywhere you can possibly look online.  Look for him on a forum near you.

So, all of this is a long-winded way of saying - if you're thinking of starting a blog. Do it.  If you have a question about starting a blog... ask someone.  And once you've started your blog, please let me know.  I'd love to check it out.

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: Thailand Open No-Gi Masters Division 2009

Here's some more footage from Peter of the guys at Bangkok BJJ.  A little No-Gi action this time.

2010 footage links are starting to come in.  Look for that to get posted soon.

Mixing it up

This morning was spent doing some boxing and then the usual Saturday no-gi class.  I haven't done any sort of stand up in a couple of years (even the heavy bag in the garage is starting to gather dust). Coming back into it, it both sucks and presents a huge range of things to look forward to.  It's a great reminder that my cardio needs some serious work.  But this week feels better than last week - last week better than the week prior to that.  I can feel progress already.

The great thing is, I've been here before.  Each weeks gets a little better.  Things that wreck you initially and leave you thinking the classic cliche "I'm too old for this shit" will become commonplace activities (only to be replaced by new heartbreakers).

Another factor that can't be overlooked is the feeling of being completely drained at the end of that hour and transitioning right into BJJ.  Making the commitment to myself to stay.

"Worst case, I sit out a drill."

"Worst case, I lose my breakfast."

"Either way, I'm staying and I'm giving it whatever's left at this point..."

I don't know, it may seem like a small thing to you, but making that commitment has already made me see aspects of my BJJ training differently.  At that point I'm not just showing up.  I'm deciding to stay no matter what.

So the point of all of this is - it's good to find something different that takes you out of your routine and mixing things up a little.  For some of us, it gets easy to plateau, stagnate, find paths of least resistance, or just plain cheat yourself as time passes (lies in the guise of "efficiency").

I'm just saying this from a point of discovery.  I'm someone that recently realized that he was missing opportunities to get the most out of his training.  Maybe this sort of addition to your routine will help as well.

Thanks for reading!

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?)

Allergies and Saulo Ribeiro

Night before last I was out flat right after dinner.  Fortunately I had the good sense to order my own copy of Saulo Ribeiro's Jiu-Jitsu University (finally) before passing out completely.

Yesterday, after finding my truck covered in enough cedar pollen to make it neon green, I spent the day snotting and sneezing.  I haven't used that much Kleenex in a year or two. I'm actually dreading going in to work to examine my workspace today.  The horror.

Since most people seem to dislike being snotted and or sneezed on while attempting to pass your guard / having their guard passed, I decided to take my snotty ass home after work and rest (albeit at 10:40pm).  The Saulo book comes in today, and based on what I've read of it so far, I can't wait to read and reread it.  Maybe it'll provide an upside to this itchy, eye-watering week.  I'm just hoping the pages don't get stuck together.

Now, I'm just hoping I can get the fluids to stop pouring from my head before Thursday night's class.

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.

Merry Christmas!

Breaking the Routine

One of the things that may be easy to overlook or take for granted is the benefit of a diverse group of training partners.  If you train at a school or gym that offers a variety of class times, it would be worth it to switch up your routine from time to time and train during some of the sessions you don't usually attend.

I recently changed my work schedule and that impacted my entire routine.  One positive that's emerged from this change is that I can occasionally hit the afternoon session.  This gives me a whole new group of people to train with.  They're folks that I've rolled with before, but they're not necessarily body types, personalities, or technical styles that I'm forced to match up against in my normal sessions.

This occasional mix in training partners (even if it's a rare one), along with some time away from training, has also allowed for some introspection.  When you have a very well established routine's easy to just blindly follow it. But when you're not working towards your next belt or training for that next tournament / fight, how often are you creating goals and evaluating the current state of your game?

Personally, a break in my routine has allowed me to stare (daily... unblinkingly... omfg, why I'm I doing this) at some of the other habits I've allowed to creep back into my life.  Yes, I'm looking at you, 14-hour video gaming sessions (what can I say, I do it for work... honest).

For me, sometimes I need to binge and purge, but I can honestly say that BJJ is something that feels like a natural thing to come back to.

The fact that a normal weekly routine gets broken doesn't seem like a bad thing given the potential long-term nature of this type of training.  If you plan on doing this for 10-15 years of your life (or longer), don't beat yourself up over 6-months of less than optimal training. 

Being a slackass for a small percentage of your overall commitment to your training and then using that time to refocus, is much better than getting discouraged and stopping altogether.

Handy App: Round Timer

I spent yesterday morning in the garage doing a basic, but much needed workout.  It was just a circuit of bodyweight and Kettlebell exercises after several rounds of jumping rope to warm up.  Since I used my iPhone for music, the the Round Timer app took care of transitions.  The app interrupts the music to announce round changes and then everything continues as normal.

I've been using the Round Timer app on my iPhone for about as long as I've had my Iphone.  The company, Plain and Simple Software has made several improvements to the interface and stability of the app since its initial release.  You can check out more details at the Apptism website

If you're someone that's training for rounds, doing circuit work, etc. this app is worth your 99 cents. With the level of customization you get, the app is competitive with the way more expensive round timer devices that can cost upwards of $10-100.

If your gym is like ours and uses an iPhone as part of its stereo, it may be worth working this into your system.

NOTE: I haven't tried getting it to work with Pandora's app, but it works fine with music played via iTunes.

That is all.

(have a good weekend)

Immediate Clarification on Matters Ego-Related

Immediate Clarification on Matters Ego-Related

Hopefully, no one feels that it's inappropriate for me to repost this video.  It's just that it's been... fun to watch and rewatch.  Partially, because I've met King and know him to be a nice guy - and partially, because I've seen situations like this time and again, and they make me wonder if something karmic isn't at work.

This situation reminds me of the first day that I decided, I mean really decided, that I would start training.  My wife and I stopped by this boxing gym one evening.  We were speaking to the only trainer on hand, who happened to teach Muay Thai.  He was watching some boxers spar.

A small posse from the bar next door staggered in and began heckling the guys that were sparring.  The trainer, a small, no bullshit kid named Sammy, looked over just as one of the hecklers said, "I can do that!" and responded with, "Okay, here -- just sign a waiver."  Mr. Mouth looked a little stunned, but signed.

Jabberjaws was in headgear and in the ring within minutes.  Less than a full round later, his posse was completely silent, and the kid was hunched over in pain.  Despite a few tears from a smashed nose, he continued to take his beating.  He never made it through round two. 

Head gear was removed.  He and his rowdy friends quietly left the gym.  I was enthralled. 

Sammy said that they trained Muay Thai in the mornings.  I knew I could get it in before work.  He said it would be more punishing than what that kid just took, but he promised I'd have a good time - eventually.  I couldn't wait. 

Looking back, I'm glad the loudmouth stumbled in there that evening and that I took Sammy up on his offer.  It's all led to BJJ and the friends / fun I've had.

So, this is slightly different - but watch King Webb take care of some guy that wants to prove... well... something.  The YouTube description says it all.  Enjoy.

Shaking the dust off

The Rolles Gracie Jr. Seminar at our school over the weekend was a nice way to shake some of the dust off.  Time to get back at it.  This last month has been a blur of work, sleep, and slack.

I'm looking forward to getting back on the mats a little more in the evenings, reading some of my favorite sites, and getting this site updated more frequently.

As always, if you're reading this and have ideas for a topic, please shoot me an email or post below.  The site is still in "figuring it out mode" - so feedback is welcome.

Thanks!

Back Pain? Core Train.

My lower back has been hurting again recently.  Too many hours sitting at work and again at home in the evenings is the likely culprit.  The last time I had any back pain was while mountain biking (mixed with a lot of sitting on my ass playing video games).  I got advice from a couple of doctors and a friend who's a pilates instructor.  They all said the same thing, "work your core more."

After starting Muay Thai a few years ago (and eventually transitioning to BJJ), the back pain went away.  No matter how much crap I lugged around the house, sat at work, or got smashed while rolling... no pain.

So now after a month filled with travel, a new tattoo, and a several other excuses not to train the way I should, my lower back has just given me a little wake up call. 

It was something to the effect of, "Hi up there.  I just talked to your ass.  We're close you know.  The two of us think you need to get back to work."  Yes, lower back, I agree - I need to exercise.  Our poor ass is overworked.

Funny enough, this latest episode coincided with Mitch sending me a link about, sure enough, Core Training for Martial Arts.  It's definitely worth checking out.

A couple of notes on that video:

• Elevated Bridge: One-legged elevated bridges. fun.
• Turkish Get-up: Here's a few kettlebell versions
• Perturbation Stimulus: Here's a different take if you don't want to hold a weight over your head while some rascal punches you in the gullet.
• Full Contact Twist - If you don't have a barbell that works, a kettlebell russian twist should be comparable.

Another sad fact is that I haven't been to Yoga in quite a while.  I can feel it in my flexibility and core strength.  If you haven't tried Yoga, don't feel bad (trust me, it took some prodding to get me there initially). 

It's a different experience, but one that I recommend.  The style varies from instructor to instructor, so if you don't like the experience (maybe it was too "spiritual," not challenging, etc) try again somewhere else.  Grapplearts has a nice article on Yoga.

Summary: There are a ton of links out there for exercises like scorpions, circular leg raises, crazy balance ball routines, and stuff using a stripper pole.  The latter is tempting, but honestly I've found that yoga, a simple kettlebell routine, and some crunches / weighted sit-ups seem to do the trick.

...when I get off my ass and do them.

Fight Preparation

I've seen a few good articles on fight prep over the last couple of months.  I've noticed some consistencies and the occasional difference in opinion (imagine that).  I'll look into gathering some links up and posting them this month.  In the meantime, my friend Josh Robinson was nice enough to contribute to the site.  Enjoy!

-Shawn

 
Fight Preparation

Fight preparation is often ignored and taken very lightly. Preparing for a fight does not mean that you go to your gym and roll with your friends/team members and then jump into a national level competition.

Even if you are having relatively intense sparring sessions, you need to break down your fight preparation for yourself as an individual competitor. Each athlete has his or her weakness and strengths and your training and game plan should cater to your needs.

Fight preparation should begin about 6 weeks before a scheduled competition (depending on the intensity of you training leading up to this point).

Any weight lifting that you have been doing up to this point should be pulled back significantly or stopped all together.

Any strength you've gained should have been gained by this point and no amount of lifting in the next 6 weeks will make a lick of difference come fight day.

Also, we are not interested in adding any additional weight before a fight. It's more likely that you'll want to shed any unwanted weight in order to qualify for a lighter weight class. Weight training prior to the 6 week lead up is something I can write about another time. After all, strength is a hugely important part of the game.

Your typical sparring sessions at most gyms are between 3-5 minutes at medium to high intensity. This should be increased immediately to 6 minute rounds with a 60 second break between rounds. Personally I would never spar less than 4 rounds. That is 24 minutes of hard sparring. Each week you should increase your sparring time maxing out at 12 minute rounds x4. = 48 minutes of sparring.

week 1 = 6 minute rounds
week 2 = 6 minutes rounds
week 3 = 8 minute rounds
week 4 = 10 minute rounds
week 5 = 12 minute rounds
week 6 = technique and game planning sparring only

When not sparring you should be perfecting techniques that have been successful for you and working tournament style drills. For example:

Start of on your back with a team mate in side control. You have 60 seconds to score 1 point. "GO"

Start in side control. You are up by 1 point. You have 60 seconds to maintain your lead or submit your opponent "GO"

Start on your feet. It's currently a draw. You have 60 seconds to score a single point. "GO"

Etc...

Do not obsess over any new techniques or tactics that have not been working for you in the gym. Do not try to introduce new submissions that you are not intimately familiar with. Identify what you have been successful with. What have you been catching people with? Focus on those strengths and perfect them. Figure out how to put yourself into a position to pull off that specific submission. This is where game planning comes into play.

Game plan, game plan!!! You must have a very specific game plan. Do not enter into a tournament thinking, "I have good submission skills and defense. I'll just roll and catch what he gives me." Doing that just means you are fighting HIS fight and hoping you'll be better at it. You need to fight YOUR fight. He should be trying to get out of your game. Not the other way around. This is essential.

If you are a good guard player and you are constantly nailing sweeps, triangles and arm bars from the guard then you better seriously consider pulling guard on your opponent so you can implement your game.

Now let's say you get to the tournament and your first opponent is standing very flat footed and high. Everything in your body may tell you to shoot in for a single. But in doing that you've already deviated from your game plan. What if he's an exceptional guard player. Now you're in his guard playing HIS game. You must avoid that initial instinct and remember your original game plan. Force them into YOUR plan.

Always have 3 options. Decide what those 3 options are before fight day. Know the 3 options you have from your desired position. If you are a guard player and option number 1 is your arm bar but you are unable to finish. Keep the arm, hook his leg and sweep for the points.

You get an "advantage" for the arm bar attempt and the points for your sweep. You now have a healthy lead. Another option would be to keep the arm and transition into a triangle. You MUST go through these scenarios in your head and your gym. Assume you will finish your submission. But have 2 other options in case you can't. Have those 3 options available so you're not putting all your eggs in one basket.

When not in the gym sparring or working on technique you should still be working on cardio and considering your weight cut technique. There is no wrong way to do cardio, but you can walk on a treadmill like you're just hanging out or you can do it in a way that will actually increase your cardio.

I have the benefit of living in California and I can use the hills/mountains to my advantage. I wear a 20lb weight vest and run the Santa Monica stairs. It's 400 stairs straight up the side of a hill. I run a quarter of a mile to the next set and run down 400 steps. I run a quarter mile back to where I started. Rinse and repeat. Don't take any breaks. Your break is that you get to run down and not up.

If I'm really moving it takes me 6 minutes to do 1 lap. I try to do 5 laps or more. That is a 30 minute rib cramping, lactic acid building, cardio crushing run. If you don't have access to this type of thing there is no reason why you can't throw on the same weight vest and run at a 10 degree incline at your gym for 30 minutes. Turn around and run backwards at the same incline every 5 minutes for 1-2 minutes. This focuses weight to the front of your quads. Similar to running down hill.

Good Luck and happy rolling!

About Josh:
Josh Robinson is currently teaching Muay Thai at the Beverly Hills Jiu Jitsu Club, where he also trains in BJJ.  Prior to that he ran his own MMA program in San Diego.  In Josh's 10 years of fighting, he has competed in professional MMA and Muay Thai fights, as well as national grappling tournaments.  He's been coaching and cornering fights for the last 5 years.

Intermission: Morning Thai

Thought I'd mix it up a little this morning with a little Muay Thai action. 

Here's Ramon Dekkers - first foreigner to earn the title "Muay Thai Fighter of the Year."

Give it 5%

One very enjoyable evening in class started out with our coach asking everyone leave their egos behind.  Our group is (thankfully) devoid of ego anyway, so it was a curious way to start.  A few minutes later it all clicked.

The goal for that night was to be submitted.  Just give 5% (maybe 20) and let your partner flow through their submissions and then swap up.  You keep moving, flowing from position to position, attack to attack.  Your partner provides just enough resistance to make the flow feel right - the positioning is realistic, but there's no resistance once you get there.  You can swap every tap, or run a series and take turns.

Since then, I try to find opportunities to drill like this whenever I'm with a training partner that's willing to spare 15-20minutes of their open mat time.  It's amazing how in just a few minutes, you can go from thinking about what to do next to just flowing through an encyclopedia of techniques you didn't realize you'd been building.

Flow drills and similar exercises may be old news to you, but I'm shocked at how few people take advantage of them during open mat.  Open mat tends to just mean, "let's roll." 

Spending time on these drills seems like an excellent way to keep you from getting in a rut.  Plus, the concept can be adapted a number of ways (similar to drilling I'm sure you already do): passes and sweeps; sub combos, etc.

Here's a few videos for those of you that may be new to the concept.  Enjoy!

• Longer video talking through two drills: with and without submissions
• Gracie Technics Academy video of a submission flow drill
• 10th Planet Jiu-Jitsu Flow Drill
• Another video from Alliance BJJ France

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!

Intermission: JJ Machado HL Video

Happy Friday!  Enjoy the weekend.

Intermission: Cat & Mouse

It looks like both cat and mouse had fun in this exhibition match between Fedor and Aoki.



Looks like a blast... if you're Fedor.

There's a war in your stomach!

Or...  Eating Bugs - Probiotics and you!

Before I start, let me do the usual disclaimers: I'm not a health professional, just some guy on the internets.  Anything described on the site is stuff I'm willing to do to myself.  Ask your mother or doctor for permission before playing along.  Oh... and a lot of this is reposted from wikipedia... but at least you don't have to go find it on your own.

Maybe I need a disclaimer page.

Probiotics (affectionately referred to as "bugs" in my household) have a long history in the way of health benefits, which according to current research, is just beginning.

(Pro)biotics differ from (Anti)biotics in that instead of killing off stuff, they actually add healthy bacteria to your system.  Your gut (that's a complex medical term) is responsible for more than just digestion.  Research is constantly finding new roles your gut plays in things like, immunology and the prevention of cancer.

Portions of your digestive tract are essentially a giant ecosystem for bacteria and other microorganisms.  The healthy bacteria help with digestion (thus the poop yogurt commercials), assist in breaking down nutrients (so you get the most from your food / supplements), and even clear out some of the bad stuff that tries to get into your system.  Unhealthy bacteria, fungi, yeasts, and parasites have the opposite effect on your system.

The American Society for Microbiology convened a study with National Center for Complementary and Alternative Medicine (NCCAM) and discussed that these bugs can also help with:

• Treating Diarrhea
• IBS
• Lactose Intolerance
• Lowering Cholesterol
• Lowering Blood Pressure
• Managing and Treating Eczema in kids

Check the wiki entry for which strains do what.

Probiotics can be found in the following foods from around the world:

• Yogurt
• Kefir
• Sauerkraut
• Miso
• Soy Sauce
• Kimchi
• Yakult
• Dahi
• Mother's Milk

You can also find probiotics in Pill and Capsule form at most major grocery stores.  While you're shopping, check out some digestive enzymes.  They help keep you from getting gassy with meals, since they assist with breaking down food in the stomach.

That's pretty much it for bugs.  I'll update the post if I think of anything else.  Probiotics do require that you regularly consume them to maintain the bacterial colonies (Kefir requires less maintenance) and they take a little time to kick in (thus Dannon's two week deal).

I found eating a yogurt a day to be less convenient than drinking a DanActive, Yokult, or a kefir drink, but really -- I can think of worse things than eating a yogurt every day.  Plus, the organic food service we use (Greenling) offers kefir from local dairies.

If you're looking to get the most out of your diet and body, give probiotics a try for a month and let me know what you think. Enjoy!

Learn more about probiotics' history here:

• History of Probiotics - 4500 years and counting
• Ilya Ilyich Mechikov - Father of immunology; theorized about toxic bacteria in the gut
• Minoru Shirota - Researched intestinal health; created Yokult

 

Help Jessica Bednark (updated: 6/28)

On Saturday, MMA fighter Jessica Bednark was taken to the hospital with a severe head injury. 

The following is taken directly from another source (wfighter.com).  I'm sure they'll understand:

"Jessica Bednark collapsed during training and was rushed to the emergency room yesterday with a bleed to her brain. The doctors preformed emergency surgery to remove the pressure on her brain. They had to remove a small area of her skull as well. Jessica remains in a medically induced coma right now. She is in ICU and can not have any visitors until Tuesday or Wednesday.

Jessica is a professional female fighter, with a record of 5-2-0 at 135lbs. She was scheduled to fight June 12th against AJ Jenkins and was training when this happened.

I was informed by her camp that she does NOT have medical insurance and depended on her job for her training and bills. We need to come together right now and help Jessica. Her family was extremely grateful that we have posted bulletins, but now as a fighter community, we need to extend a helping hand. Hit your sponsors as well.......

PLEASE SEND ALL DONATIONS and cards to:
Derek Gould
15824 Neon St NW
Ramsey MN
55303

Jessica you are a fighter with heart and courage, you will pull out of this. Keep her in your thoughts and prayers please."

Taken from MMAOpinion.com:

Update: Jessica’s boyfriend Jay Gould reports that “everything is going as well as planned, so far.” Jessica had a catscan this morning, and her brain was where doctors hoped it would be. She is scheduled to have the piece of her skill put back in at 10:30 tomorrow morning, after which the doctors will try to wake her up.

Update (5/28/09): Jessica is now moving. She can sit up and open her eyes, respond to her name, etc. She knows who everyone is, remembers birthdates and other relevant information. Her breathing tube and pressure monitor to her brain have been removed. The doctors are waiting until she is awake for 48 hours for her to gain full consciousness before putting the piece of her skull back in.

Update: (6/28/09) Here's an update from Jessica (taken from her Myspace page)

Hey Guys Here's whats new. As some of you may know I've been in the hospital for a couple weeks. I was sparring with some friends a few weeks ago and somehow when I was done sparring I was all wobbly and got tired and fell asleep. Nothing to blame on the guys I was sparring with, they're great and they know I like it rough.

I really have no memory of that day or the week after it. But anyhow, it must have been some kind of fluke incident. I've been sparring for the last 9 years taking all kinds of heavy blows to the head and now this- ok here it goes.

So what happened is my brain started bleeding. My pupils got all huge and my brain stem was getting all crowded with blood. They said I almost died but the did emergency surgery and drained all that extra blood out of my skull. A few days later they did another surgery and patched my skull back up. So now my head is all shaven and I've got a whole bunch of staples in my head.

My memory was pretty much wiped starting on saturday and going till a week after my surgery. Jay just brought me up to speed a few days ago. He told me how I almost died and how he was really scared and then he told me the doctor said no more fighting. I've never been heart broken before but this must be what it feels like. I still can't even think about it without crying. If they told me I could never compete again maybe I could deal with that, but they don't want me getting hit in the head. No more sparring. This is what I've loved doing more than anything else for the past 9 years. I don"t even know what I'm gonna do with myself when I get out of this hospital.

Jay suggested I take up jujitsu hardcore, which I suppose I will do, but you don't get to punch anybody in the face in jujitsu. I've always loved sparring, just goin at it hard. I don't know what I'm gonna do.

---------------------

Loss.
Not being able to train is one of those fears that lingers on the periphery.  It would be, without any risk of overstatement, as Jessica said, "heartbreaking."  I'm sure you can empathize. 

It's easy to miss a day or take a lazy week or two when you know you have the ability to go back to it.  It's easy to take things, like training, that are such an important part of our lives for granted.  Things that are such a feature of our lives or that are the basis of our lifestyle are assumed to be something we have control over.  The thought of losing that control is terrifying.

I hope Jessica finds an outlet in Jiu-Jitsu and it gives her peace and a new passion moving forward.

Help.
It's my understanding that this type of injury is not very common, but unfortunately the lack of good medical coverage is less of a rarity.  I've recently checked into non-profits and other organizations that assist with medical coverage for other professions (HAAM in Austin for example).  It's a topic for us to discuss in the near future, but for now please see if there's anything you can do to get the word out and help Jessica. 

There's a Paypal set-up in her name: helpforjessica@twincities.mn - It only takes a minute to send her a little assistance and anything you can send will help. 

Coverage can be found at:

• Wfighter.com
• MMAOpinion.com
• the Minneapolis / St. Paul City Pages

Intermission: 7 minutes of Marcelo

After a night of shameful inactivity, this clip always gets me excited to do a little more tomorrow.

Getting started - BJJ

If you're not a natural athlete, or outgoing, or much of a risk taker... I can see how starting Brazilian Jiu-Jitsu (BJJ) can feel like a near Herculean task.  You're expected to walk into an environment where people you don't know, who very likely have superhuman abilities, are going to judge you and then pounce on you... and then choke you / crush you / pull your arms off.

Fortunately, that's not what you're likely to find (if you do, run home, email me, and I'll try to help you find a better school in your area). 

What you're likely to find is a group of people that are serious about their training, but welcoming of newcomers.  If they're sizing you up when you walk in, it may be because they're curious about your background and attitude.  Are you a former all-American wrestling champ?  Are you a loon that's just looking to pull someone's arms off?

Your first experience on the mats will be tiring and come with a few bruises.  It's a physical sport.  But it's a game that people of all sizes can learn and excel at.  My training partners have included 130lb folks with amazing skill and 230lb giants that've shown excellent restraint and concern for others.

Yes, you may run into the occasional "future Xtreme champ of the RAWR!"  Realize that those people are the exceptions.  If you find that they're not - it may be time to find a new place to train.

Always realize that you do have options.  Find a school you feel comfortable with.  When you begin training, remember that you don't have to do anything you don't feel comfortable doing physically.  Your instructor (coach) and training partners are going to push you.  That's a good thing.  But if you run into something you really don't feel comfortable with - don't do it.

Remember, if something hurts.  Tap the mat with your hand or feet.  Say, "Tap" loud enough for your partner or others to hear.  Hell, snap your fingers on the arm closest to the person's head (though I suck at snapping my fingers).

If you panic or feel smothered - try calm down or breathe in a controlled manner (try counting to 3 or 4 mentally for each breath).  Talk to yourself.  It'll help you breathe.  If you can't - tap.  Don't be embarrassed to tell people what happened.  They'll teach you how do deal with it.  It happens.

People are allowed to take a break and catch their breath; work within the limits imposed by an injury; elect to not spar in favor of watching or drilling technique.  Don't feel that you can't speak up about what's right for you.

The people you meet during your journey - a phrase describing the path from White Belt to Black, Brown, or where ever you end up - these people will become friends and family. 

The journey is challenging and exciting.  You're going to learn things about yourself and when you look back a year or even 6 months from now, you'll be amazed.  All you need to do is step through the threshold and be open to learning.

As will be the standard on this site, I'm not going to get into all of the details of what you'll need to wear or what you'll experience, etc.  There are plenty of excellent write-ups with that information already in existence (written by people a lot more experienced than me).  I'll point you to them.

• Here's an excellent post from David Thomas on what to bring / wear.  The only thing I'd add is that buying a gi (a sturdy sport specific top and pants) can be an investment.  I think most places will let you show up without a gi (nogi or no-gi) to check out even a gi-specific class.

• There's also a link on that page to a background on BJJ.

• Slidey has a wonderfully detailed FAQ for Beginners.
• • Also, the rest of his site is the best example of a training log I've seen

• Check out Aesopian's quick tips for White Belts and nuggets of advice.

• Stephan Kesting's website has good tips for people of all skill levels and he's published an ebook specifically for beginners.

• On the Mat has a wiki that includes a glossary of terms and other fun facts.

• And dig around on this site to see what it has to offer (especially if you're an older grappler)

• Check the forums links to the right (Bullshido, BJJ Board, Jiu-Jitsu Forum, etc) and join an online community

That's it for now.  I'll update this post when I find some more info or if someone submits a helpful link.

Remember: you just have to step through a door and say, "hi."  A few months later, you'll be glad you did.

Intermission: BJ Penn hits the Rings

I was catching up on some reading, listening to some BJJ Radio, and working on a new post (yeah, multi-tasking) when I saw this video.  BJ Penn doing muscle-ups on a set of rings. 

I've been fixated on getting a set of rings lately, so maybe my fetish is going to leave you saying, "wtf dude, this is all you got for my Sunday morning?"  Then again, this site is for a "more mature crowd," so maybe you've outgrown both "wtf" and the word "dude" - though I never will.  Either way, Training for Warriors is a site worth checking out.

(P)hysical (T)raining

I don't work out enough, so I'm constantly looking for new routines to help in that area.  When I was in the Army we had PT daily and when I owned the skatepark, I skateboarded for hours each day.  In both of those situations I was less interested in fitness and competition than I am now, but doing more exercise.  Go figure...

BJJ is a good workout and I'm happy with the shape I'm in, but there always room to improve - especially if I'm going to compete.  Here are some of the things I've been checking out lately:

• Most recently, Georgette's blog led me to Elements Fitness.  It's got some wonderful advice and routines.  I especially liked this post, but look around the site for others.  They're there.

• I've added 2-3 sessions of Kettlebell training to my week.  It's been a hell of a lot more entertaining than running and I feel like the weight training aspect is also helping. 

• Here are a few different routines - KB Meltdown - Crossfit style - Pavel's DVD

• Scott Sonnon always has interesting excercises.   And there's this fun german workout.

• Plus, there's always Body Weight exercises and circut training.

The idea isn't to do all or even any one of those routines.  If you're looking for ideas, it's rad if even one piece from one of those routines stands out as something you'd like to try.   I know it's hard to know where to start sometimes, so hopefully that gives you a few ideas.  Mix and match - poke around for more.

Or if you're already hard at it, I'd love to learn what's been working for you.

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.

Ginger: Calms stomach, tastes good

No, not that Ginger ------------->

Root Ginger.  Less red, just as spicy.

Before I start, I have to say: I'm not a doctor.  Just a guy that eats the hell out of some ginger.

My wife first recommend eating ginger when I was on some medication that was making me nauseous.  I called BS, as I do with all of her "snake oils."  She persisted; I tried it; it worked.  Most of her recommendations tend to.

I've been taking ginger in one form or another for years now.  In capsule form, it's a great accompaniment for medicines or supplements.  The Ginger People make some excellent candy-style chews.  Also, you can find crystallized ginger next to the nuts and dried fruit at most grocery stores that have a bulk foods aisle.  It's $3.89 a pound at my local HEB and 1/2 a pound will last awhile.  It's tasty, but strong!

I like to have some pre-workout (if I had a meal that's sticking with me), if I'm nauseous for some reason, or before and during a competition.  In the case of the latter, it not only makes a nice snack, but calms your stomach. 

Wikipedia mentions the following regarding ginger:

"In laboratory animals, the gingerols increase the motility of the gastrointestinal tract and have analgesic, sedative, antipyretic and antibacterial properties."

"Ginger may also decrease joint pain from arthritis, though studies on this have been inconsistent, and may have blood thinning and cholesterol lowering properties that may make it useful for treating heart disease"

"Ginger has been found effective in multiple studies for treating nausea caused by seasickness, morning sickness and chemotherapy,^[8] though ginger was not found superior over a placebo for post-operative nausea."

I don't know how legit all of those claims are, but can say that it helped me with nausea and consistently works well for me in the situations I mentioned above.   When my father-in-law was going through chemotherapy, everything they prescribed for the nausea wasn't working.  The ginger my wife brought him did.

Give it a try.  It's tasty.

Garbage in / Garbage out

Over the next couple of weeks I'm going to put together some information on the various food, supplements, and habits I've been playing with the last couple of years.  Not because I feel that I'm in outstanding shape, but because I know how hard it is to get started.

Hopefully if you're looking to improve your diet or lifestyle, but don't know where to start - you can look at that information and begin to form some ideas of your own.

I'll kick out things like:
- why probiotics are so good for you
- what you can eat to calm your stomach before a competition
- the joys (and convenience) of shopping for local produce
- supplements that I feel have worked and others that were... ugh.

By the time you read this I'm hoping to have some more stuff up.  If you're getting here before then, thanks for being an early adopter - come back often.

Thanks! (now go eat some yogurt) 

the Setup

Just setting things up tonight.  You can find the site via the domain name now.  Plenty of poking at Typepad's software.  Tomorrow night is Jane's Addiction, but maybe I can hit a session at noon if I get to work early enough.

Managing work, BJJ, and the rare evening away from either is always interesting.  What happened to all of that extra free time I had when I was a kid?  No wonder those guys rip so hard.

Side note: I think I'm going to be looking for writers and photographers to contribute once the site is up and running.  If you're either, leave a comment. 

Thanks!

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.