Surviving (and thriving the Jiu JitsuLifestyle

1 Surviving (and thriving in) the jiu jitsu LifestyleBJJ FUNDAMENTALS CAMPFEBRUARY 12, 2017 EDHBJJHow long have you been training BJJ?My BackgroundStarted at age 49 White belt ~ 2 yrs; Blue belt ~ 2 yrs; Purple 1 yr All at EDHBJJF irst day experienceTypically train 3 5 days a week with some additional workCompetition: Masters 5 (50 54) Middle Weight 3 5 tournaments a yearInjuries: 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 makingWhat 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 lifeWhy the jiu jitsu lifestyle?

2 Everyone has a frame of reference for how you conduct your lifeI 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 goalsAchieving 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 todayWhat we will cover todayHow to grow in jiu jitsu ? Surviving on the matCore components for success and quick improvementCompetitionDoing jiu jitsu in lifeGrowth and success in Jiu Jitsu0 ~3 months3 6 months> 6 monthsBeyondBreath controlTotally out of controlControl improves as you are awareContinues to improve based on efficiency and relaxationAt some point, your breathing becomes natural (note: not the same as easy!)

3 TechniqueLost at sea. Mostly survivalBegin to see and try opportunitiesStart to find thingsyou like and are good you gain experience, you will get new moves day MMA fight!Every roll is a fight to the deathAs you begin to notice opportunities, you begin to relax and wait for themAt some point, you realize you are not getting crushedeach time and getinto the jiu jitsugrooveYou realize that winning each role may not be the main objective; opportunity to test and growPain, injury prevention, and recoveryLots of triangles and armbars; wait too long to tap;Start to realize when it is better to tapand roll another dayBegin to avoid risky positions.

4 Begin to know your body and facilitate recoveryContinue to learn what to avoid and how to recoverFive Core Components for success and quick improvement 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 trainingFive Core Components for success and quick improvement Eating well affects your performance.

5 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 mealsSupplements Vitamin D, BCAA, CreatineFive Core Components for success and quick improvement Becoming agile, to move freely Maintain balance.

6 Become explosiveMany 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 gameFocus 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 beltFive Core Components for success and quick improvement Increases mobility Facilitates recovery Reduces injuryFocus areas (for me) Shoulders, lower back, hipsRolling Foam roller and lacrosse ball are your friendsFive Core Components for success and quick improvement 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 goalsFocus areas: Neck, Shoulders, Core, Legs/BackMy top exercises: Dead Lift Push up (especially unstable ones) Abs Pull ups/ other lat exercisesIdeal week (for me)SundayMondayTuesdayWednesday ThursdayFridaySaturdayRecovery!

7 Sunday morning open mat sometimesFundamentals ClassCompetitionClassCompetition DrillingAll Level MorningClassAll LevelWeightsMobilityWeightsStretchingStr etchingStretchingStretchingStretchingStr etchingStretching30 min2 hr 30 min 1 hr 30 min 1 hr 30 min 2 hrs1 hr2 hr 30 minNote: I RARELY get to do all this, but this is what I would like to do. Need to balance with other prioritiesSurviving on the matShow up consistentlyEven when you are struggling, you are improvingStress drilling over rolling2x a week to maintain, 3x a week to improveWho 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 oftenManage expectations and definition of success Boyd Belts (Rener and Ryron Gracie) All other things being equal.

8 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 opponentSurviving 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 positionSurviving 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)

9 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 friendsCompetitionGive it a try!Don t wait until you are good at your belt level to sign upMuch of the process is you competing against yourselfNo one really remembers your record or your losses (except you!)Calming the nervesAcai Bowls! jiu jitsu in real lifeDay to day Fitness Confidence More purposeful with my time Less stressed I have a lot less to proveAt work Managing staff Meeting clients Presentations Setting expectationsReppin BJJH elpful linksJiu Jitsu solo drills (mobility and warmup)

10 Weight flows ball BJJ Drills solo bjj drills w stability ball nick albin/Handstand progressions comfortable in the handstand/Grappling dummy solo drills conditioning/solo circuit drills for bjj/Yoga for BJJ conditioning/3 yoga poses for inverted guard yoga for bjj/Grappling after 30 conditioning/tips for grappling after 30 nick albin/Inverted guard solo drills rules to Roll Till 95