Showing posts with tag: Jiu Jitsu

Balancing strength training with jiu jitsu

Balancing strength training with my Jiu Jitsu training is no easy task.

On an average day, I might roll for 2 hours. Teach a couple of classes for another hour each, and maybe do a private lesson on top of that.

All that training can add up over the course of a week. Leading to many instructors and competitors to overwork themselves.

Whenever you over train or push your body too hard is exactly when bad things will happen.

Bad things like injuries that can keep you out of important competitions.

Why do strength?

I do strength training primarily to maintain my body in a good condition.
Jiu Jitsu is a tough sport/art form.

It’s easy to get addicted to rolling and wanting to train every day.

But if you only train Jiu Jitsu your body can begin to break down. Allowing injuries to accumulate and imbalances in your body to form.

Have you ever noticed that many people only pass to one side? Or only play a certain guard position like lasso or De La Riva on one dominant side.

Doing strength will allow you to maintain your body.

Strengthening the muscles and ligaments thereby allowing you more longevity on the mats.

Especially, as I get older. I think a lot about how to prolong my body so that I can continue to enjoy what I love doing as well as keeping my quality of life high.

There are many champions out there that have abused their body with performance enhancers and chronic overtraining that I worry what they will do when they’re no longer be able to keep up with vigorous training.

My schedule

During the off season I like to dedicate more time to building strength.

That could mean doing basic weight lifting like squats, bench press, and deadlifts.

Or possible a combination of more body weight and gymnastic style workouts.

During this period, I also tend to loosen up on my diet eating more carbs and dessert.
With my lifts, I also try to go heavy. Being sure to use proper form and to keep track of my progress.

Competition season

During the competition season balancing strength training with my tournament prep can be tricky.

When there is a week without a tournament I can push a little harder in the gym. Twice a week maximum.

But if it is a week with a tournament. I will often only do one session and rest the other session.

My workouts are less about building strength at this point. My focus is to maintain my body. So I might continue my basic weight training but will not go above my body weight.

I also try to add some more explosive movements into my routine to get my body prepared for the stress of a tournament.

Or if I feel tired. I will often focus on doing prehab. Building joint stability and avoiding pain and injury in those often overworked joints. Like knees and shoulders.

This basic focus helps keep me in the game and helps me recover faster if and when I do get injured.

Should you strength train?

In all honesty, I go back and forth on whether or not to do strength training.
Some instructors believe that you only need to do Jiu Jitsu and you will get strong that way.

I believe this method works for some.

While others will spend hours in the gym.

As with everything I write. You have to experiment to see what works best for you.
You might be able to strength train six days a week and make progress.

Or you might be so naturally strong that you don’t need to lift.

Figure out what works for you and fits best with you training and your goals and don’t stop.

Why do Jiu Jitsu competitors transition to MMA?

I first wrote about this topic in a guest post I did last year, The Next Great American Champion, but it’s still very relevant today.

It’s not easy to make it in Jiu Jitsu. But it’s definitely getting easier.

When I was coming up the ranks. I never thought that I would be doing Jiu Jitsu as a career. It was just a hobby that I was really passionate about. However, I still went to school and worked while I trained. I didn’t have dreams of opening an academy or being an instructor.

But I think the generation coming up now is different. They will want to make Jiu Jitsu their livelihood and they will have more access to money making opportunities.

As a high level competitor today you have a few options to support yourself.

Instruct
Compete
Work (full or part-time)
Be independently wealthy

How much potential earning power you have will depend on a number of factors. Like which tournaments you’ve won, your social media, your personality, your business sense.

You could be one of the greatest grapplers in the world but if no one knows who you are. It will be very hard to promote yourself for seminars, instructor positions, and super fights.

The very best competitors in Jiu Jitsu might make some where in the low six figures. Not including those with academies or large associations. But this is only for the top 1%. Everyone else is left fighting for scraps and trying to carve out a niche for themselves.

I believe teaching Jiu Jitsu is a good long term career plan and running your own academy is a great investment.

But what about young athletes who aren’t established yet and have many years of competitions ahead of themselves?

Running an academy and being an active competitors isn’t easy. Let alone trying to become the very best in the world in order to make a decent living.

Comparably, a middle tier professional fighter in the UFC or Bellator has the potential to earn as much as or more than the very best Jiu Jitsu athletes, with more exposure and a lot more name recognition.

While a top tier black belt competitor ranked in the IBJJF, world’s or Pans medalist might have to scrape by with a lot less.

I’m not advocating that all Jiu Jitsu competitors should move on to mixed martial arts. It needs to be something that you’re passionate about.

However, I am saying that if you decide to pursue mma and happen to do well. The sky’s the limit. Just look at figures like Conor Mcgregor or Ronda Rousey. They were able to transcend their sport into mainstream popularity, wealth, and unlimited opportunities.

I can’t say the same thing about Jiu Jitsu. You could win the world championship and the open class, and still be broke.

Recall Jacare Souza and his transition from Jiu Jitsu to mma after breaking his arm in a match against Roger Gracie. Of course he won, but afterwards there was no reward outside of a hard fought victory. At least in mma they will cover your doctor bill.

Even the success and popularity of Jiu Jitsu is often contributed to the rise of mma.

Popularity

While Brazilian Jiu Jitsu is growing every year, it’s growth is nowhere near what MMA has experienced during a similar time frame.

It’s important to note that the optimal years for Jiu Jitsu athletes are the same as those of MMA fighters.

I think many Jiu Jitsu athletes get to the point where they consider making the transition to mixed martial arts often due to financial reasons. If you’ve reached a high level in Jiu Jitsu but don’t see a way of supporting yourself. MMA is one way to utilize your developed skill set to make a living.

MMA has a lot to offer athletes that is just not currently present in the sport of Jiu Jitsu namely:
Millions of people potentially knowing who you are
Ability to make a great living, even millions of dollars
Exposure to branch out into other fields like acting
Status as a professional athlete
Lucrative sponsorships with well known companies

There have already been many top competitors and world champions that have made the move to MMA and been successful. Being a Jiu Jitsu athlete, it’s inspiring when I seen guys that I used to compete against in tournaments making it to the most prestigious MMA events and making 5-6 figures per fight. I can see why a lot of competitors make the move from Jiu Jitsu to MMA.

If you love the lifestyle of training all the time and want to monetize you martial art and athletic skills then you really only have one option.

Jiu Jitsu Athletes that transitioned to MMA
Beneil Dariush
Roberto Satoshi
Demian Maia
Ronaldo Jacare
Roger Gracie
Rodolfo Vieira
Ryan Hall
Gilbert Burns
Augusto Mendes
Gabi Garcia
Mackenzie Dern
DJ Jackson

I could keep going but this list is only going to keep getting longer, especially as MMA continues to grow and be able to offer Jiu Jitsu athletes access to more resources, sponsorships, and paydays.

Moving forward

I predict that a lot of up and coming athletes will use the greater popularity and potential earning power of mma in order to fund their lives and martial arts academies.

And while there are more and more resources being put into Jiu Jitsu competitions like the IBJJF Grand Prix, Abu Dhabi World Pro, and their best of the season awards.

Only the very best competitors in the world will win. Compared to an mma fight where both athletes walk away with something. Things are slowly changing as our industry moves towards more superfight for high level competitors. But the prizes still pale in comparison.

A good example of this would be my old rival Benny Dariush. He was able to use his success in the UFC to start his own academy. While I’m sure he would have a great career in Jiu Jitsu. If he were to do the same thing doing only Jiu Jitsu. It might take a greater time commitment and effort to achieve similar.

And just because you pursue MMA doesn’t mean that you have to give up on your Jiu Jitsu. There are many fighters that still manage to compete in many of the biggest grappling events. But at a certain level you will have to decide which path to dedicate yourself too.

 

Developing your guard to the next level

Playing guard for a beginning student isn’t easy.

In fact, starting a new activity or study comes with a lot of trial and error. In Jiu Jitsu, that means a lot of tapping.

From Giving feedback:

Getting feedback from training partners and instructors is an important aspect in the life of a martial artist. Feedback is how we correct holes in our games. Feedback is how we help our training partners get better. Feedback keeps us honest and humble.

I think that’s why it’s important to study instructors and competitors at high levels of mastery.

Study how it seems like they know all the possible outcomes that can occur from their guard(s).

All of the defenses.

All of the attacks.

Developing a good guard yourself is a challenging task.
Throughout your entire life, whether that included other sporting activities or just sitting at a desk studying. The movements of Jiu Jitsu on the ground are strange and foreign.

Getting down the basic movements like shrimping, rolling, and bridging will keep you preoccupied for a few months (or years).

In the beginning, you will get passed a lot. There’s just no other way. You don’t have the coordination or the experience yet.

So many beginners and intermediate students become afraid of playing on bottom.

They become afraid of having their guard passed and being crushed or being put into an even worse position.

Guard Development

Guard development usually begins in earnest at the blue belt level but I’m starting to witness more and more people putting off developing their guards until higher belt levels. Much to their own disservice. And it’s this observation that I want to focus on in this post.

I’ve been there before as well.

When I was a blue belt I didn’t have a guard. I was okay on top. Tough and athletic.

But if I was on bottom. It was only a matter of time before a decent passer would slide through my guard like a hot knife through butter.

My solution at the time?

I couldn’t get my guard passed if I turtled.

And this strategy worked for a while. At least until I went up against someone with really good back control or someone bigger that could stop me from rolling to turtle.

So I didn’t really solve my problem of not having a guard. I just kept putting it off.

Listen.

No matter how good you are on top. If you don’t have a comparatively good bottom guard. You will never be able to tap into your true potential.

It’s not a coincidence that the best guard passers in the world also have great guards.

Leandro Lo

Rafa Mendes

Lucas Lepri

Having confidence in your guard makes your passing that much better. You can commit 100% of your focus on passing and if your opponent manages to sweep you. It’s okay.

But if you don’t have that duality.

Being good on top and bottom. Then the fear of being swept or just the fear of playing on bottom will always be in that back of your head and it will cause you to hesitate. Especially when you go up against a tough guard player.

There is no right or wrong here, but I believe that if you want to be good at Jiu Jitsu. Whether or not that includes competing. You will need to develop a workable guard and the earlier you start to build that foundation up, the better off you will be in the long run.

It’s better to put in the ground work now (at lower belts) than to have to address your guard game at a higher belt. Because at that point you will be far behind your peers.

Body type

Your body type will play a major role in your guard development.

Your body type won’t limit the guard(s) you will play but it will determine which guards you will be able to do easily.

Much like an IQ test.

Your body type represents your potential to play certain guards and not your actual success in playing those guards.

EX. Short guys that play spider guards or tall guys that play butterfly.

A useful guide is to find a competitor, higher belt, or an instructor with the same or similar body type as you and study their game. Then try to add elements of their style to your own game.

Flexibility

Flexibility is an often overlooked factor in the development of a guard. A common misconception is that you have to be flexible to play guard.

While this is not the case. Being flexible does make playing guard easier.

With flexibility, you will be able to get into the right positions faster and have more strength in those positions.

Even if you’re not naturally flexible you can work on it and after a few sessions it will payoff.

Constant Study

This is more for advanced guard players.

Jiu Jitsu is constantly evolving so you will need to keep updating your toolset/guard game.

If you get to the point where the majority of your training partners cannot pass your guard. Then that is a sign that you need to start developing the other aspects of your guard.

If you have a great half guard. Maybe try working on closed guard or an open guard.

But if you find that everyone you roll with gives you a hard time when you play on bottom or everyone passes your guard. Then you will need to invest more time and effort in studying the bottom game.

Studying can mean watching competition footage of really good guard players.

Studying could be taking a private lesson.

Studying could be meeting a few times a week with a partner to positional spar.

Whatever the case, Jiu Jitsu is very democratic. You get back what you put into it.

Mindful Practice

If you want to develop an effective guard you’re going to have to put in the work.

Even if you have the best instructors and training partners in the world, and access to private lessons and online tools.

That can only take you so far.

Eventually, there will come a time when your instructor will no longer have to hold your hands through techniques and instead become more of a motivator and mentor.

When that time comes, it will be up to you to take charge of your training.

You will have to take the initiative in learning new positions.

You will have to decide what techniques you will need to improve upon.

You will have to push yourself in creating a game unique to yourself.

Very much like a role playing game (rpg), the more time and energy that you invest in your Jiu Jitsu the quicker you will be able to level up and learn other skills.

Developing your own guard game

The ultimate expression of Jiu Jitsu is the creation of your own style.

Only you will be able to master your unique body type.

From my own personal experience. I was only able start developing my own guard game when I acknowledge that my guard was a weakness of mine. Then I had to make the conscious decision to actively work on it.

Even if it meant starting on bottom or pulling guard.

Of course, I got my guard passed a lot.

But I was able to work my side mount escapes and my guard recomposing. Eventually being able to hold better guard positions and advance from there.