Drill it to Kill it

Drilling in BJJ is not the most overlooked aspect of training, but it is definitely the most ignored. Drilling technique is--without a doubt--one of the most laborious  things we can do in training; and thus it's not always the most fun. We're all friends here so let's just all admit it and say it out loud with me: Drilling is boring. But what makes it boring is that you feel like you already know what you're doing. How many times have you seen your instructor show a basic armbar (or whatever) and sprinkle in a little detail that makes you raise your eyebrows at the magic that you were just enlightened to? And if that hasn't happened to you yet, it will. It happens to me frequently. But the reason why it's happening is that you don't know the technique as well as you think you do.

Have you ever watched some high-level competition (ADCC is coming up soon, so get excited for that) and seen a basic technique work? I used to wonder how a Black Belt can get away with it against another Black Belt at the highest level until I learned that some of the tiniest details to something can make all the difference in pulling off a technique or not. Sure, those guys are talented and have a wealth of knowledge, but they didn't get that way by just having a good memory and natural ability. Ask anyone how to get better and they'll say "practice," ask your instructor and he'll say "drill." We all have at least one guy/gal in all of our gyms who LOVES to drill and never really rolls when the time comes; he just loves to drill. And we all say the same thing about that guy and how they're SO GOOD. I think you know where I'm going with that.

The argument against drilling is that sparring can replace it. Let's clear that up right now to you White Belts--it can't. Sparring has a ton of great, and really important values for all of us at all levels; but you're never going to be able to hit those moves/techniques in a spar if you're just trying to recreate movements. Don't be a slacker. You love BJJ like the rest of us and you should want to get better by doing things right instead of just being on the mat and halfassing it. Bring able to hit a technique when you're rolling requires timing, fluidity, problem solving, and craftiness. If you think you're just going to develop that on your own without putting in the time to drill it, I think you might be surprised. 

Once you've dedicated yourself to drilling, though, you're going to need a training partner. (Remember 'that guy' we were talking about?) So in your training sessions, maybe drop some hints around to your favorite BJJ bros and sistas that you're looking to become an absolute killer nightmare beast on the mats but need someone to drill stuff with. It's a healthy way for both of you to get better, break down techniques, and really dissect your body's movement to determine what works best for you. 

Repetition is necessary. Figure out what you want to get good/better at and drill it. Don't know where to start with that? Jump back to our archives where we took a look at getting a GAME PLAN for class to learn what it is you want to try to improve in. Or if you want to bring in a notebook for of moves/techniques (if you're not keeping a notebook by now, drop and give me 20 hip escapes) bring the one we showed you how to make so that you can have everything you learned in class at your fingertips. 

Sure, BJJ can be grueling. But you also know how rewarding it can be as well. There are going to be days when you just can't go, or in this case, you just can't drill, but you're going to have to. Welcome to "the Grind." Keep pushing yourself to be better. Keep expanding your knowledge past the areas is was confined in just yesterday. Take advantage of your open mat time and drill! Rolling is great; it's fun, it's the best way to implement what you know. But you can't implement what you don't know and you'll never really know anything if you're not drilling. SO... Drill it to Kill it!

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Being a Good Training Partner

Getting into BJJ started out for you in one of two ways: either your friend convinced you to go, or you went in by yourself. But soon enough you found yourself expanding past that introduction stage and branching out to meeting new people, making new friends, and developing new bonds through the training process with your training partners. It' difficult to put into words how great that bond is; and can become. I think a lot of us out there on the mats will agree that our training partners mean more to us than a large majority of the rest of the people in our lives (results may vary). But that's why it's important to be a GOOD TRAINING PARTNER. 

I've been kicking the idea for this blog post around now for a while, but when my close friend (and good training partner/instructor) Marshal Carper , said something about it in one of his classes last week, I knew that was a universal omen speaking to me to do it. What Marshal said was something that we all need to keep in mind, but we'll get to that later.

Being a good training partner is more than just being friendly with the person you're working with for the night, or class. A lot goes into it. Believe it or not, but you might not be the best person to train with--and that might not be your fault. But by the end of this post you should have at least a better idea of what to do and how to improve so that you can be a good training partner.

Unspoken Rule of BJJ #89: If you weigh over 200 pounds, you're with the big guys.

Yes, it's true. If you even flirt with 200 after a heavy meal, you're most likely to be with the big boys. In the picture above--taken last year at NAGA--you can see me (left) with my usual training partner, Luca. We're both about the same size. I compete somewhere around 190, but walk around over 200. We're a good match for training partners because we're about the same size. Usually, us bigger guys have no idea how much stronger we are, or how much heavier we are with our smaller training partners. So, at least until you're rocking a blue belt, try to keep your training partners roughly the same physical size as you. Ideally you'd like same size & rank, but that's the ideal situation. 

What happens with NOT same size training partners

STOP Spazzing: 

We all did it. So don't feel like the worst person in the world if you're doing it. What is spazzing? Simply, it's using no technique to fight and going off of sheer brute strength of ripping, pulling, squeezing, etc to escape. 'Well, Jesse, wouldn't you be fighting a spaz on the streets anyway?' someone may say, and yes, I would. But let's keep in mind the 'training environment' we're in and not try to kill each other. Very rarely will higher ranks ever physically hurt each other because they know what is dangerous, what's not, and most of all they don't turn into the Hulk when in bottom mount. If you're still not clear on technique, slow down and ask your training partner to help you with the position. You're there to learn anyway, so be humble and admit when you're jammed up. You might just make a new friend and earn a new training partner.

Be Clean, Be Polite:

Don't wear unwashed gis, rash guards, board shorts, or anything. Always-always-always come to class in clean gear. Beyond common manners, it's a safety issue--unclean stuff means germs, it's science, don't argue science. But don't forget to be polite. Some places are big on bowing to your opponent (especially a higher rank) and addressing instructors by title instead of their first name. If your school is not one of those, it won't kill you to do it. In all occasions though, shake hands, say "thank you," ask permission if you want to try to do something.

Conversely, if someone asks your permission to drill something, that doesn't mean your mission is to stop them from doing it. They're basically asking if you'd be their grappling dummy. But that leads us to my next point...

Don't Be a Pushover:

All jiu jitsu moves/techniques are predicated on our anticipation of our opponent's resistance and presumed movement. If you're drilling sweeps and your partner just slumps over the moment you apply some pressure on their body, then the movement is useless and the technique you're trying to drill is cancelled out. Give some resistance--don't spaz--and just allow the move to happen. Maybe, as you develop a better relationship with that partner, you'll be more comfortable with each other where you'll be able to add some resistance to increase difficulty.

Pay Attention to the Instructor:

When the demonstration is going on, pay attention. Learn what the offensive person is doing and what the defensive person is doing. In about 3 minutes, you're going to be one or the other and you're going to need to know what to do so that you don't slow down your partner's training time. Be ready. And in that preparation you're going to learn not only what to do for the drill, but also what to do when that situation comes up on the mats in rolling, competition, or otherwise. 

Be Friendly:

Nobody likes a jerk. Say what you want about antiheroes and whatever, but there's no room for it in Jiu Jitsu. Don't come into the gym with an attitude where you don't want to make friends and just want to kimura everyone's arms off. No one will want to train with you. 

Remember at the beginning of the post how I mentioned something that Marshal said during class about being a good training partner? I don't remember the exact quote, but it went something like this: 'if there's someone out here that makes you go: 'no, not that guy. I don't want to train with him.' Then that's not on him, that's you. The problem is you.' And I think what he meant there was that we need to check our attitudes at the door, but also that if we're of the mindset that we're good training partners, but refuse to train with someone for some reasons, then we're not. We need to take the initiative to help that person to become better rather than sitting there being negative. So even if you think you're a good training partner, you might be surprised.

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Managing Mat Time

So you and BJJ are 'a thing' now and it's getting pretty serious; GOOD! It's so much fun now that you're catching on, (hopefully) recognizing danger (and avoiding), and starting to feel like a real Jiu Jitsu player. But how do you know if you're training too much--or too little? In this WBS we're going to take a look at that and send out out of here with a better idea on getting your training in the right spot.

By now you've surely signed up for some sort of monthly agreement with your school that allows you so many classes/visits for a certain payment amount--which might seem weird if you're used to classical gyms (the ones with all the weights and machines and stuff) where you can come and go as you please for one rate--but it's normal in our world. I'm sure some smaller Brazilian Jiu Jitsu gyms might run a similar operation to the classical gym styles, but generally speaking: Most schools offer a tier-based payment option where the more you pay per month the more classes you can attend. Often that tier will end in a capped "Unlimited" tier which is awesome if you can swing it. Prices and participation may vary, see store for details. But, it's pretty simple to let your wallet do the first bit of talking. Look, the truth is this: Jiu Jitsu sometimes really isn't for everyone. Stick around long enough and you'll see people drop out for 10,000 different reasons. Before you go all gung-ho and sign up for that full year of Unlimited mat time, maybe try the smaller tiers first. See how much you really love BJJ and then I'm sure you can upgrade your plan a little later on down the road.

Another major factor to that might be how often your school is open; and/or running a BJJ class. If your school is one of those smaller ones, and you're handcuffed that way, then your training days have pretty much been already picked for you. But if you go to a school where BJJ is a 7-day-a-week option, where do you go from there? 

Unless unless your intentions are to make BJJ your life, please be sure to make classes fit into your personal & professional life. If you're a young guy or gal and have dreams and aspirations of IBJJF Worlds glory, and plan on training everyday till you qualify for ADCC, then try to maintain the balance. It's difficult, and at times you'll need to compromise, but don't forget you're human. 

I really love that shirt

If you're just starting out: 

Training 1 Day a week is better then no days a week. But, needless to say, that one day a week is going to make it difficult to advance, progress, and get everything out of BJJ that it can give you. You're going to miss improving your mat time endurance, and really the over all application of the techniques you've been learning. But, hey, better than nothing.

2-3 Days a week is your usual pace for most people, myself included. I was luck enough to go to a school that offered a couple of different beginner skill level classes throughout the week. I was able to attend a Monday night, Wednesday night, and Friday open mat for a long stretch. Doing that helped me understand the basics, develop a solid base of technique, and still allow me the time to do homework on BJJ on my own time and explore what I learned that week. Later I developed that into include an advanced level class, too. Now I'm still hanging out in a couple basics class a week--which is tremendously helpful to pick up those tiny details when you know what you're doing--while pushing the progress by kicking it up with the advanced class(es). 

3+ Days a week sends the message that BJJ takes up the majority of your week. AKA: Where we all aspire to be one day. Your game will improve much faster in this bubble. Eg. there's a kid at my school who (more or less) did three years worth of training in his first year as a White Belt and quickly became a killer in the gym. Why? Simple BJJ Math. By being in class more you'll obviously learn more techniques than you would if you weren't there. Additionally, you'll get to see a wider variety of training partners and apply your game. Think of it like never letting a blade get dull. 

Speaking of "blades," shoutout to Verbal Tap Podcast and #WWEBJJ with my Razor's Edge

Having said all of that, one of the best resources you have for knowing when to train is simply listening to your body. Over-training is a real thing and it happens to everyone. Remember my analogy of keeping your blade from getting dull? Well, you can sharpen a blade so much that it becomes too thin; and brittle. So be careful not to ruin yourself by training too much. In my opinion, sometimes you need to over-train, though. In some circumstances it's good to push yourself to the limits and find out what your breaking point is. You learn so much about yourself in BJJ that you should know your limits. Also, sometimes it's good to keep pushing and walk off the mat with the reward that you pushed through the rough spot. Key phrase there is "walk off the mat."Mitigate yourself; don't be an idiot.

If you're injured, or just plain tired, get the rest your body is telling you to get. You're building your body into something wonderful, why ruin it with permanently balling up your wrist to prove a point to yourself (or anyone else). If you're one of those people that insist on "No Rest Days," then make go for a jog--assuming you're not suffering from a kneebar mishap--or do some sit-ups. Let your body heal, even if that just means re-cooping. 

In the end, you'll only know what's best for you by trying everything. For some people, maybe 4 days a week is just too much for their body to handle. Maybe you won't be able to recover in enough time for the next class and you can't be in a constant state of 'beat up.' But maybe you can. You're responsible for yourself but some truths will never go away in BJJ. 

-More time on the mat means the better you will get

-You get better by being in class

-Rolling more helps you get better

-You can only improve your game by applying your knowledge in actual combat

...if you see a theme here, that's good, That means you're not an idiot. And now I can assume you'll know what to do with yourself and not over-train. 

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BJJ: The Home Game!

Sometimes getting to the gym is just impossible. It's not an uncommon problem that all of us will face at one point or another in our Jiu Jitsu Journey; and it will happen more than once. You've undoubtedly felt the itch to be on the mats on your days off, or felt the need to get out there and go hard and leave it all out there--and that's good. But what if you get those urges but can't get to class later that day, or even later that week? Maybe you're sick, on vacation, maybe your significant other REALLY wants you to take a break (ugh), or maybe you just live in a Rebel base on the frozen plant Hoth and your gym is closed for the weather.

Working out at home isn't a new idea. Even today we can see infomercials on TV advertising the latest home workout system, product, or DVD. The idea of doing BJJ at home might seem silly, but I'm here to tell you that not only is it productive and easy to do, but also, "es normal."

First of all, you do not need a training partner to improve your Jiu Jitsu. Of course, having someone there with you will truly expand your options on techniques and what you're able to do. But not having that luxury doesn't mean you're screwed/out of options--NAY! Quite the opposite, my frien! Think about how your instructor conducts class: you have a warm-up, the stretches, line drills, and so on. There are a lot of things you can do right there to help supplement your Jiu Jitsu. Even just stretching alone will help you tremendously, as I'm sure you already know how much of a help flexibility is in Jiu Jistu. Here is a video showing some other exercises you can do at home, on your own, to keep progressing your BJJ.

It doesn't have to stop at just drills, though. Take what we JUST did RIGHT THERE for example (watching a video). Watching videos online is huge. There has never been a time when more resources are available to you at just a few keystrokes. There are a good bit of websites out there dedicated to BJJ instructional videos. Nearly every major BJJ player has their own website where you can pay a fee to learn their techniques. But even just YouTube stuff can be more than enough. Personally, I can tell you that the pay sites are worth it. I would, however, advise that you learn what YOUR Jiu Jitsu game is like before you sign up for a year of MG InAction. (Because you might not have the same game as Marcelo. You might not be the same size, body type, or aggression. Learn who best shadows your style and go from there.) But if you're on vacation, and maybe the Internet isn't an option, grab a book. We did an entire post once about BJJ Books for beginners. 

Be mindful of your diet, too. Your time off, for whatever reason it may be, can--and will--play hell on your diet. I'm not suggesting that everyone in the world that rolls BJJ is on some hardcore Gracie Diet or anything, but we can all relate to rolling on the mats after having a heavy meal and how that will really just monkey wrench your whole system when you're trying not to die. If you're going to be off the mat for awhile, do yourself a favor and be mindful of what you're putting into your body because sooner or later you're going to be back on the mat and you'll be hating yourself for that delicious double, Animal Style, from In-N-Out. Ya dig?

Strength and Conditioning, yo. Strength. And Conditioning. 

When all else fails, when you're in a hotel room, with no BJJ Gym in the area, no room to shrimp, no kitchen to eat healthy, etc. You can still do some push-ups, jog, sit-ups, jumping jacks, sit-outs, and so on. Most hotels have a dinky gym inside that you can hit up for SOMETHING (because something is better than nothing). I can relate, I've been in a Hilton with nothing more than a few ellipticals and considered myself "too manly" for that, but, on second thought, I'd rather elliptical-it-up than nothing. And the elliptical is a legit, hardcore, workout. If you're at the beach, do your BJJ drills on the beach (Remember when Rickson did it in "Choke?"). Brazilian Jiu Jitsu was (basically) born on the beaches. Pay homage, hit up the beach, do some drills, have fun.

Remember: Nothing can replace an actual class. But when an actual class is not an option, that does not mean that we have to abandon Jiu Jitsu all together. We're  BJJ players. It's in out blood. You owe it to yourself to keep your training going and mitigate the loss of your mat time as best as you can. Look, sometimes none of what we talked about is an option. But in that crazy case, then there's nothing you can do, then, hey, there's nothing you can do. But really, how often does that happen? You CAN control what you eat. You CAN control 15min a day to do some stretching. You CAN improve YOUR Jiu Jitsu even is you're not on the mats/in class. As in all things, it all depends on you.

  

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Staying Motivated for BJJ

So you've been training for awhile now and the honeymoon is over. The excitement of something new has tapped out to BJJ now being fully-integrated into your normal routine. Then, combine that with the fact that you're a White Belt--so you're most likely getting smashed fairly often--and you've got a deadly combination that could lead to you going DOJO MIA.

Those of us that have been around awhile have seen that happen before; it's normal. But it doesn't have to be. There's a saying that goes: "Jiu Jitsu is for everybody", and I think that's mostly true. I say "mostly" because while it may be for everybody, it may not be for everyone right now. Some people may be too overweight to enjoy it, smokers, or have some other health restraint that stands in the way of them really enjoying  Jiu Jitsu like the rest of us. But one of the more beautiful things about Jiu Jitsu is its ability to resolve those issues by sticking it out. I've seen Jiu Jitsu beat obesity & help people lose weight, I've seen it help people quit smoking, too. Now I'm now silly enough to call it 'the cure for what ails ya,' but if you think back to the emotions you had flowing through you that first day, after that first class, then you know it can be beyond motivating--it can be therapeutic. But what about when you run out of motivation? How do you deal with the valleys that (undoubtedly) come directly after the peaks?

The first step in staying motivated is keeping yourself focused. In Jiu Jitsu, you're your own worst enemy. Your own self-doubt is going to be the devil on your shoulder that you're going to have to A) Ignore, or B) Shut up. That self-doubt won't stop at class either. It's the same self-doubt that's been following you around your entire life telling you that 'you can't/shouldn't.' But you can. You have. You've walked through the doors to your gym before, not knowing ANYTHING about Jiu Jitsu and persevered because you told that self-doubt to 'shut up' and you pushed through. And look at you now: grown as a person, more knowledgeable in our sport, You're already so much better today than you were when you started. You're more competent--you don't (completely) suck like you think you do. And if you still feel like no matter what you do  that you're still in a valley, then that's just all that it is--a valley.

Peaks and valleys. We've all been there. One week(s) you're good, doing everything right, and walking out of the gym on top of the world. Then--as if the Jiu Jitsu Gods saw you smiling--the next week you're getting smashed into the ground by everyone at the gym (in front of your instructor, no doubt) and you've suddenly went from the top of the mountain to the lowest of the low without warning. These valleys can be discouraging. They're hard to get over/through and, worst of all, that self-doubt creeps back in. These times are good times to hit what I call "The Reset Button." You need to step away from the current situation, step out of yourself, "hit reset" and then go back to work doing what you know how and want to do. I really feel that this is where the modern age of the Internet helps leaps and bounds over more traditional methods. More specifically, enter Stuart Cooper / Stuart Cooper Films. If you don't know Stuart by now, he's--more or less--a guy who loves Jiu Jitsu and shows it through videos. Personally, I find them to be the "reset button" I need to refresh myself and remind myself what makes Jiu Jitsu so special and why I love it. I feel like after I watch one I can get back to work and shrug off whatever self-doubt I have, and push though. Here's an example of Stuart's work.

A lack of promotions can also get you down--understandable. But you can't dwell on promotions, or the lack thereof. Nobody wants to get stuck in their belt forever, but you can't be motivated by the next stripe or belt promotion. Yes, the whole idea of this blog was to help you through the White Belt phase and on to blue, but the "Survival" aspect of this blog is the focus. Believe in yourself and have fun with Jiu Jitsu. If you're not getting the promotion you think you deserve when you think you deserve it, then, relax; use that hiccup of time to expand your game, develop your style, contribute to the community in some way (like a blog, or design some clothes, homie!). Keep your love for Jiu Jitsu alive and well by going the extra mile off the mat in hopes that it'll translate to on-the-mat love. You shouldn't dwell on, well, anything really. But dwelling on not getting your next stripe will drive you crazy. And it's something you can't control. Your instructor will promote you when they want to--it's that simple. Let the promotions come when they come and enjoy the ride the rest of the time.

My Friend Luca Supporting Me the Day I Became a White Belt Survivor

My Homegirl, Ellie G, & Some of Her Friends

Training partners become your best friends, that's just a fact of life. They know you better than anyone. They know your personality, your physical limits, and what your body parts smell like--in the nicest way possible, of course. Keeping friends at the gym (and not being a jerk) is perhaps the best way to beat the lack of motivation. Friends will send you texts, keep you off your ass on the couch, I love going to training to see my friends. I love helping them get better, drilling stuff, and (of course) laughing when I get to choke them out. But I also enjoy keeping them motivated. I lean on my friends, too. when I need a shot in the arm. Making friends at Jiu Jitsu is natural. Having a positive attitude and keeping your friends is a process, but I really feel like it's important to your progress to have an accoutabil-a-buddy at the gym. So, help your friends dammit!

In closing, don't get too caught up in the doldrums. The best medicine for Jiu Jitsu valleys is to go to Jiu Jitsu. Don't skip class. Don't stay home. Don't be the guy who no one likes because you're a jerk. Be like "Dori" from Disney's Finding Nemo, "just keep swimming, just keep swimming!"

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Setting Goals for the New Year

The years of 2014 is now a thing of the past. As a new year starts, you know that it's common for people to set a New Year's Resolution. Among the MOST POPULAR Resolutions are: lose weight, get fit, eat healthy foods, manage stress, and volunteer to help others. What's interesting about that is, those resolutions crack the top of the charts and all of them can be accomplished/met through Jiu Jitsu.

Your overall health plays a huge factor in Jiu Jitsu. With some obvious exceptions--to physical limitations--I'd say that anyone can start training. But in order to get better, to improve, hit new levels and not plateau, your overall health needs to be improved upon and maintained as well; and that includes your mental state as well. Eating correctly, losing weight/keeping it off, eating foods that provide sustenance and energy will all go far in improving your performance. Think I'm wrong? Try eating a 1pd burger, milkshake, fries, and a slice of pie before training versus fruits, grilled/raw veggies, and water. And we all know that the physical act of Jiu Jitsu is the best stress relief ever--especially when you're performing well. Additionally, when you're doing well people will notice and it will give you the opportunity to help others. Personally, I love sharing info, teaching training partners, helping training partners learn, and all that comes with it. But that's me; everyone's Jiu Jitsu is different. Everyone has their own goals and desires for where they want to take their game and their idea of how to get it there. That's why I took to Twitter to ask some of our AWESOME Followers what their BJJ Goals for 2015 were.

It's my hope that their goals will help inspire you to adopt their goals and/or serve as an inspiration to develop your own. Also, any time you put your goals 'down on paper' in public, it helps you achieve them now because you're committed because it's 'out there.' So here's some of our friends and their 2015 BJJ Goals!

@JiuJitsuJournal : I'm looking to get promoted to the next belt in both BJJ and Judo

@XIn_AngerX: Get my purple belt and more competitions

@NicholaSzeto: Get my purple belt

@Rreuben: Get a take down in competition! Get on the podium as a blue belt!

@JSteaveMMA: Start doing more accomplished grappling tourneys and reach my purple by summer

@Sars_29: To understand it, and get my first stripe on my white belt

@LucaCarol: Getting my purple belt and dominating the tournament scene










As I think it would've been safe to assume, promotions are a huge part of this year's goals. That shouldn't come as a surprise--the idea IS to progress and get better, after all. But do your best not to get too hung up on not getting promoted. Your instructor has their reasons for when they promote. Some people advance faster than others and sometimes your instructor wants to see you improve in certain areas before you get that next stripe. Maybe you're a white belt who submits every blue belt you roll with, but you might not ever play closed guard--thus, you're not as well-rounded as you could be, or should be, and that might result in a delay in promotion. But that's a topic for another day.

Looking into 2015, there's a year of opportunity ahead. There's competitions approaching, new white belts coming into the gym, and areas all over for you to improve yourself AND your game. If you haven't made any BJJ GOALS for 2015 yet, take some time in the coming moments to consider it. Maybe jot down what you want to get better at. Even if that area doesn't directly relate to being on the mat, indirectly it's going to help. As the legendary samurai, Miyamoto Musashi, once said "once you understand the way, you see it in all things." Even the smallest improvement in your self will translate onto the mat and into your BJJ; and the improvements you make with your BJJ ultimately will improve your self.

So in the spirit of accountability, my 2015 BJJ goals are to maintain a weight loss and 'walk around' at my competition weight. Additionally: Push through when I'm tired, dedicate more time to reading (daily), continue to compete, and KEEP THIS BLOG GOING :)

So, now that that's out there, what are YOUR BJJ GOALS for 2015? Tell us on Twitter at https://twitter.com/WBSurvival or in the comments section below. Good luck to everyone this year with their goals, and THANK YOU to everyone who responded on Twitter with their goals (I really appreciate that, and you).

Improving Your BJJ With Yoga

Like a lot of you, I was introduced to Yoga as a youth through Street Fighter II and the character "Dhalsim." As a youth, I viewed Yoga as some mystical thing that included meditation and ultimately could make me breathe fire and slap fools from across the room with my super-stretchy arms that I (somehow) achieved through said mystical practices that involved elephants.

 Eventually, I grew up enough to learn that breathing fire is (probably) fake and can't be achieved; but I'm not a Yoga expert. Flash forward some years and shake in some BJJ and watch Rickson Gracie's "CHOKE" documentary, and then I remembered that Yoga was a cool thing, so I reached out to someone who's proficient with BOTH Yoga and Brazilian Jiu Jitsu to drop some knowledge on us. Sam Dei Lune is a life long martial arts practitioner and a certified Yoga instructor, who has used that knowledge to help MMA fighters and other professional athletes improve themselves in their respective fields with Yoga. So take off your gi pants, replace them with SPATS (not Yoga pants, but you can if you're a girl. Guys, no), and let the powerful and wonderful friend of WBS take it away. Ladies and gentlemen, Sam Sarahbi:
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   Yoga not only is an invaluable tool for breath control, but also will improve a jiu jitsu practitioner’s balance, stability, and flexibility.  I will break down some aspects of yoga and their benefits for your use in practicing martial arts:

Breathing: Hot yoga, or yoga practiced at 105 degrees and 40 percent humidity, will increase your awareness of your breath by focusing on breathing through discomfort.  If you’re new to rolling, something like a solid knee mount, or a tough scramble/battle for position can be very draining if you hold your breath throughout, or breathe without a proper rhythm.  Breath control is paramount to advancing/finishing position and escapes, and can assist in controlling of the heart rate as well as mental focus and awareness.  Vinyasa yoga is a moving meditation, much like rolling, and most proficient rollers seem to prefer this type of yoga for their asana practice.  I engage ujjayi breath with my students, six seconds in through the nose, six seconds out through the nose, with a slight constriction in the back of the throat to build heat.

Flexibility: Vinyasa yoga at what would be considered normal room temperatures are probably the most helpful for flexibility.  While you may get a deeper stretch and you may be able to push your body further in heat, this is an artificial depth that you are unlikely to be able to sustain while practicing jiu jitsu.  For the most part, practice your yoga at the same temperature that you will be rolling to be better in tune with how far your body can be pushed.  Poses that spread your hips will help you wrap a higher and tighter guard.  Pigeon pose is a popular hip opener among martial artists and one that I use every day when working with fighters.

Balance:  Balance is essential in avoiding and initiating sweeps and takedowns.  If you only have time for one balancing pose and you are a beginner, I suggest Tree Pose.  This pose will have you balancing on one leg at a time.

Core Strength: Every submission, movement, position, and defense requires core strength.  Every yoga pose engages the core in a manner that can stretch, and strengthen your muscles and joints, which makes it ideal cross training for jiu jitsu.   Specifically, Boat Pose is an intense core strength builder.

Spine Strength: I include a complete series of spine strengthening in every class that I teach because it is important in preventing injury, as it is important to counterbalance some of the movements your body makes in Jiu Jitsu.  Floor bow is a full counter pose to the bending and pressure you will put on your spine during your martial arts practice.

Even though I have included some poses here, it is important to note that I suggest a full yoga sequence, with a warm-up, cool-down, and a full range of motion in between.  Make sure that you are entering and exiting each pose properly, and that you keep balance in your movements, doing a back bend each time you bend forward, doing poses on both sides, and twisting both directions.  Always consult your professional healthcare provider before beginning, or making changes to any fitness regimen/ exercise program.

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Incredible, right? Sam is awesome. Over the course of WBS becoming 'a thing,' she and I have got to be pals. She's always insightful and has a lot of great things to say about everything from MMA to just life in general. She's a great example of what can be the result of incorporating multiple disciplines into your life. 

Get more familiar with Sam Sarahbi at her website: http://www.samsarahbi.com/

Her Twitter: https://twitter.com/SamSarahbi

and if you really want to be the coolest of the cool, and want to get more into what she can offer with her Yoga, you can pick up her book The Sequence at Barnes and Noble, or on Amazon here: http://www.amazon.com/Sequence-Vinyasa-Yoga-Script-Cues/dp/0692294880/ref=sr_1_1?ie=UTF8&qid=1411882584&sr=8-1&keywords=SAM+DEI+LUNE

in closing, here's Rickson doing Yoga (skip to 3min to get real)