BJJ Training As You Get Older And Reps Vs Time

Bjj Drills To Improve Cardio And Speed For Guard Passing

March 15, 2016/in BJJ, Guard Passes, Training, Videos /by Chewy

Bjj Drills To Improve Cardio And Speed For Guard Passing

Want to have more speed and cardio on the mat? Want to build your gas tank for BJJ without having to do a ton of extra cardio (like running) off the mats? The BJJ drills in this video can be a great way to help.

Things like running, sprints, etc. They’re fine when you’re in the mood. But when it becomes a regimented thing. It’s a chore.

That’s where these drills come in!

In my opinion, guard passing can be one of the more exhausting aspects of Brazilian Jiu-jitsu. Especially if you are a guard passer who uses a lot of movement. These BJJ drills, when done as prescribed below, can help provide a big boost to the gas tank when it’s time to roll.

Be A Big Guy But Move Like A Little Guy

I’m a bigger guy. Around 210lbs. But I always get the compliment that I move like a person much smaller and people are surprised that I don’t get tired. I have the pressure that they expect but I have way more speed and movement than they counted on.

I was also asked by a friend recently who is also a big guy, “How can I move faster even though I’m a big guy.”

I didn’t always move like I do now. The way that I developed my speed and movement is from drilling. Drilling a lot and drilling fast. I taught my body to move faster than it was comfortable doing.

Train Your Body To Move Faster

Think of it this way. If you move and drill slow all the time. You’re teaching your body to go slow. When it comes time to roll, you’re probably going to be unable to use the techniques at a fast pace.

Whereas, if you were to drill techniques at a faster pace. It’s likely you’ll be able to use them during a fast moving situation like rolling.

Here’s A Way To Use The BJJ Drills

Going back to this guard passing drills video. Try using this scheme to help build your speed, cardio and movement.

* Take 5 of the drills listed in the video, or some you might know already.

*Drill them each for 30 seconds to 1 minute. Switching drill to drill with no rest.

*At the end of the 2.5-5 minutes. Switch top to bottom with your partner.

*Repeat this passing drills sequence for 2-3 sets.

Using these drills is a great way to warm up before training with beneficial movements. It’s also a great way to blow the lungs out after rolling. Trying to maintain a fast pace after you’re already tired from rolling is brutal. But it can be great for things like building cardio before competitions.

If you’ve never done drilling in this style before. Stick to 30 seconds per drill first.

Hope you guys enjoy the movements and the idea listed in the video!

-Chewy

3 Ways To Fight Hesitation On The Mat

March 11, 2016/in Beginners, BJJ, Competition /by Chewy

3 Ways To Fight Hesitation On The Mat
Recently one of my white belts asked me, “How can I take away the hesistation during rolling.”

He went on to explain that he would see an opportunity for a technique (extended arm, open neck, etc) but he felt unable to go for the move. For whatever reason he just couldn’t pull the trigger and go for it, he felt hamstrung and not willing to take the chance.

This is a problem many of us have faced and, maybe even, still face from time to time.

In this blog I’m going to share the bits of advice I gave to him and that have worked for me and my students over the years.

Drilling

Drilling techniques is a great place to start. Doing repetitions of a movement helps develop muscle memory and allows your body to execute the technique faster. I’m sure you’ll agree, the more you do anything. The more efficient, and comfortable, it becomes.

This applies to hesitation on the mat because if you are noticing the opportunity to execute a technique in Brazilian Jiu-jitsu. It’s often too late.

With the fast moving dynamic of rolling. You have to be able to react quickly to the situation in front of you. There just isn’t a lot of time for thinking.

Instead of noticing an opening for a technique and then watching it disappear before you can take advantage. Having your techniques drilled to the point where they’re faster and require less thinking will allow your body to take advantage of the opportunities as they pop up.

Drilling Tips

I know not everyone has all day to train. So some great times to drill are before class, after class or during scheduled open mats or open gym time. I have many students who will come in during the middle of the day just to squeeze in some drilling. They’ll tell you themselves how beneficial it’s been for their game.

It’s also smart to put effort during the drilling time that is given to you during regular class. Instead of just counting down the minutes till rolling.

Try drilling 1 technique at least a 200 times or more before moving on to a new one.

Rolling With Less Experienced Training Partners With A Purpose

Using a new technique is tough against people of the same level. If you’re going tit for tat with someone and you make a mistake. You’re probably going to be in a bad spot afterwards. So most tend to stick to their “A Game.” But in order to really develop a move, you have to use it during live rolling.

This is where you can use your less experienced training partners. When you’re against someone you can control easily. The risk for messing up is less. If you go for the technique and screw it up. You’ll probably be able to get back to a decent position. By having less fear and anxiety you can be more comfortable trying new things on the mat.

As and added bonus. While you’re boosting a weak area of your game. You’re giving that less experienced person a chance to engage and work a little. Instead of being crushed. This is more productive for you and helpful to them.

Meat Head Analogy

Here’s a short analogy. If you were going to the gym and wanted to bench press 300lbs but your max was 150lbs. You wouldn’t put 300lbs on the bar. You would build up incrementally, right? The same can be true for you with your techniques.

There’s a gap between learning a technique for the 1st time and using it against someone of the same skill level. You can fill that gap by using your less developed techniques against your less experienced training partners. Over time you’ll be more comfortable with them and you’ll be ready to try them out during your rolls with people of the same skill level without hesitation.

Tip

Think of some moves that you are working on, would like to improve or are new to your game. Then when rolling with lesser experienced Brazilian Jiu-jitsu training partners. Restrict yourself to just those techniques and avoid your “A Game.”

Mentally Conquer Yourself

Brazilian Jiu-jitsu can bring out our mental weaknesses. Which is good! It forces us to have the presence of mind to work through them.

If you are finding yourself unable to pull the trigger because you are fearful or afraid. Identify the ridiculousness of that thought process and phase it out. Think to yourself, “What is the worst thing that will happen?” At worst you will lose the match or roll. But who cares, it’s a learning experience, and by taking the chance you are improving.

You’re also conquering the fear you might have, which is valuable by itself. You cannot hope to be the best that you can be in anything, Brazilian Jiu-jitsu or otherwise, if you cannot dominate you’re thoughts and self.

Black Belt Fears

When I started competing as a Black Belt I had a lot of trouble going after it. I had a tendency to play it safe because I was afraid of losing or performing well. This fear of losing caused me to do even worse. My best matches in the beginning happened when I would be down on points and was forced to attack.

Following a bad performance I read something that stuck with me and changed my focus. Instead of focusing on beating my opponent and not losing. My focus shifted to overcoming myself, using my style of BJJ to the best of my abilities and winning.

I never wanted to walk off the mat again with the question of, “What if I would have gone for it?” burning in my thoughts. I never wanted to leave the mat with a feeling of, “I bitched out because I was scared.”

Since then I have performed the best that I ever have in BJJ competitions and it’s because I am able to let go mentally, and just go for it.

Tips

If there are particular situations that cause you anxiety or fear. Prepare for them. Whether it’s a competition or just a roll with a tough partner in the gym. Be ready to remind yourself how ridiculous it is to be fearful of trying something on the mat. There is nothing bad that can come from it. Just a chance to learn and grow. Combat the negative self talk with something positive. Give yourself a reason why you need to go for it, instead of focusing on why you shouldn’t.

For me, there is nothing worse than a “what if.” So it’s better to have went for it, than to have had the chance right in front of you and let it slip passed you because you were scared.

I hope these three tips help you improve your ability to take the chance and really go for the sweep, submission, pass or whatever it is you’re going for. You may adjust the strategies I’ve listed to suit you, which is fine. But at the very least, hopefully it will get you thinking.

Thanks for reading!

-Chewy

Flourless Chocolate Raspberry Protein Muffins

March 9, 2016/in Uncategorized /by Chewy

Easy Snack Or Breakfast With Chocolate Raspberry Protein Muffins

These chocolate raspberry protein muffins are a great way to prepare a healthy snack or easy breakfast item in advance.

These chocolate raspberry protein muffins are made with things like oat bran so there is a fair amount of carbohydrates which make them good for breakfast or before exercise.

They have a good amount of protein for being a muffin. This can be helpful if you’re trying to keep your protein intake up for training or recovery.

They’re also really tasty and are a better alternative to eating something like a traditional muffin that is covered in sugar.

The recipe that is used can be altered to suit your tastes. Just swap out raspberries for something else you might like. Blueberries and chia seeds are another good combination I like.

I know that eating healthy can be tough sometimes, but hopefully this will give you something that is both really tasty and pretty healthy to eat throughout the week.

Living Healthier

The reason I am doing this video and other content relating to food, diet and lifestyle is because many times my students ask tons of questions regarding how to live a healthier life. Living a healthier life starts with what you put into your body.

You can train all you want to but I believe you’re doing yourself a disservice by not living the healthiest lifestyle possible.

It’s different for everyone of course. Some people are vegan while others are meat eaters like me. Ultimately you have to figure out what works for your and what makes you feel the best. But being conscious of what you’re putting into your body is a good start. Being deliberate with the way you consume food and live your life will help you ultimately get the most out of your training and your body on a daily basis.

Enjoy the protein muffins!
-Chewy

10 BJJ Turtle Attacks With Guard Pass ( Back Takes And Crucifix )

March 8, 2016/in Uncategorized /by Chewy

10 BJJ Turtle Attacks With Guard Pass ( Back Takes And Crucifix )

This week’s BJJ Turtle Attacks video. It starts with a guard pass and moves into back takes, a crucifix position entry and establishing side control if you’re unsure about going for the back.

Along with different options from the turtle position I included a guard pass to get there. This is important because the turtle position in BJJ is a moving, transitional position. Typically someone goes to turtle because someone is passing. From there the person is almost always trying to defend and then move away to re guard.

So when you drill the techniques. Get comfortable with them and then combine them all together. You can pick different options and even let your partner set up the queues for you. For instance if they want you to attack the far side hook then they will keep rolling. If they are want you to take the near side hook then they will leave an opening for you to secure it. Having your partner ultimately dictate when you will do based off of openings they leave will help you react faster.

This type of drilling is similar to boxers with their pads and does a heck of job with developing good reaction and the ability to adjust quickly as you’re moving.

The Turtle positions in BJJ can be a really frustrating position to take advantage of if your opponent moves fast to re guard or isn’t giving space to get the hooks in for back mount. So I’ve tried to cover options for those situations.

Combine BJJ Turtle Attacks With Guard Passing

This is a great series to combine with the BJJ guard passing series we did before. You can watch that here. Click here to see 10 BJJ Guard Passes.

As always these are just an example and you’l have to adjust them to your style and your body, and as always consult your instructor for tips with the movements as well.

– Chewy

7 Armbar Drills From Side Control And Knee On Belly

February 28, 2016/in BJJ, Submissions, Training, Videos /by Chewy

7 Armbar Drills From Side Control And Knee On Belly

In this video I show 7 Armbar Drills from Side Control and Knee On Belly position. I start with the basic shin in armbar and a couple of other variations. Then I move into a combination of knee on belly, passing and sweeping leading into the armbar.

You can substitute any of the passing or sweeps for your particular favorites that cause you to end up in a side control or knee on belly positions.

Get Faster With Faster Drills

These armbar drills and movements are a great way to build speed for your submissions and at the same time build your cardio up. After you’ve done enough reps that you feel comfortable with the movement. Start performing the reps at a faster and faster pace.

If you’ve never drilled fast. You’ll be surprised at what a few minutes of fast pace drilling can do. You’re essentially moving at the same pace as you would during a roll.

If you’re new to fast pace drilling. This video could give you a chance to try it out. Take any of the drills and start slow to nail down the movements themselves. After you get a fair level of comfort with them. Build them to the point where you can’t go any faster.

You’ll get a little sloppier than you would when you’re slow, but the speed will be useful when it’s time to roll.

Loose Knees During The Armbar Drills

Also you’ll probably notice my knees are a little loose whenever I finish the armbars in this video. This is to make sure that I don’t torque my partners arm if for some reason I fall back a bit too fast or loose my footing during the fast drilling. Every now and then I see some of the younger guys fall a bit too quickly on the armbars and over stretch their partners arm. Just something I wanted to point out.

I hope these 7 armbar drills from side control and knee on belly help.

If you have any questions, comments or requests. Just leave a message below.

http://www.Facebook.com/Chewjitsupage

-Chewy

7 Simple BJJ Mount Attacks ( 2 On 1 Keylock Setup)

February 23, 2016/in Beginners, BJJ, Submissions, Videos /by Chewy

7 Simple BJJ Mount Attacks ( 2 On 1 Keylock Setup)

In this video I demonstrate 7 BJJ Mount Attacks that give you several submission and options that work by themselves or string together with one another. The series begins with a key lock setup and moves into armbars, back takes and chokes.

One of the common responses to defend the keylock in Brazilian Jiu-jitsu will setup the rest of our mount attacks. It involves the person turning to their side in order to grab the arm and bring it back to their chest. As the person turns they will have to compensate for our weight. So if we pop to a foot and release a little pressure it will allow us to take advantage of the angle on the person.

Simple BJJ Mount Attacks

These techniques are a solid, stupid simple, staples. It’s not fancy looking and you’re not inverting upside down. But the stuff works. I still use several of these techniques to this day against black belts and many of my white belts and blue belts use these in BJJ tournaments. I literally had one kid win the Chicago Open back in 2012 using the 2on1 setup to bow and arrow choke. He hit 3 people with it.

One thing I will add is that I was a little high in my mount during the video. This was to demonstrate the techniques and make sure that my hands were visible. During training you’ll want to drill these techniques a little lower to your partner or opponent during rolling.

I’ve gotten some great feedback on the previous drilling videos and I hope these 7 BJJ Mount Attacks give you some options or at least give you some ideas to think about in your own game.

If you have any questions or would like to see a particular position covered. Let me know!

Thanks!
-Chewy

Chain BJJ Drills – Be A Move Ahead Of Your Competition

February 12, 2016/in Beginners, BJJ, Training /by Chewy

Chain BJJ Drills – Be A Move Ahead Of Your Competition

One important lesson, in regards to BJJ drills, I’ve learned over the years is to chain movements and techniques together

A chess master can be shown multiple boards and they’ll be able to remember the exact positioning of the pieces. It isn’t because they have some sort of extraordinary memory. But rather they are so familiar with the chessboard and the patterns of the pieces that it becomes easy to recall them.

I’ve talked to good chess players before and they’ve told me that while they move 1 piece at a time, they’re moving with a pattern or a chain of piece movements in mind.

Brazilian Jiu-jitsu is the same, at least for me. My students sometimes think that I can somehow read their minds and predict their movements before they make them. But this isn’t the case. Instead it’s more of an intuitive thing. I FEEL the patterns of their movements and make my adjustments. But where they are moving with 1 movement in mind. My body has memorized chains of techniques and is moving in multiples. This is something that is a consequence of doing BJJ drills with connected techniques. Eugene Drilling

Going back to the chessboard. For every 1 piece they move I’m moving 3.

As anyone trains longer. The ability to execute more movements and techniques in tandem with one another becomes easier. But something you can do in order to speed up the process is drill techniques in connecting combinations.

The idea is to drill multiple techniques together in sequences so that once you execute one, you can possibly execute multiple if the conditions are right.

Think of guard passing to submission drills or moving from triangle to armbar to oma plata from the bottom.

Drilling techniques together helps take the hesitation away from potential opportunities that might pop up. You’re moving movement by movement, but your body has the ability to combine multiple movements together if needed. When you do this, you’re becoming the chess player who moves with a pattern in mind.

In several competitions I’ve been able to see the effect of this kind of drilling. One that really sticks out was a move back in 2013. I was taken down and then executed a failed butterfly guard sweep to x guard entry and sweep, to double under pass to back take. I drilled that sequence over and over again in the gym and when I got out on the mat in the finals it came off exactly as I had drilled it. I was able to attack with multiple weapons and not let up

2 Ways To Chain Drill

– Take techniques that you already know very well and find ways to combine them. For instance if you have a good double under guard pass and a good armbar from side control. Is there a particular defense that your competition uses that could give you the option of using the armbar? If so, drill that. Do your double under pass, have your partner give you the particular response from bottom you’re looking for and use your armbar.

– If you don’t have a ton of time to drill or don’t have the option because of your gym’s rules or scheduling. Use your lesser skilled training partners and active drilling partners. If you can submit your partner left and right with little effort. It’s very unproductive to just keep smashing them. Instead try to execute multiple techniques quickly and then give them the option of escaping or adjusting so that you can set up your next attack.

I’ve been teaching full time since 2010 and this is one of the tricks that keeps my cardio up and keeps my skills sharp. When I do this I’m constantly moving which is tiring, I don’t actually submit my opponent so the roll never ends and I’m using the connected techniques I’ve been drilling against someone who is actively resisting. The other benefit is that I’ve also giving my lesser skilled training partner a chance to engage and use their techniques too. So it’s a win-win, rather than just smashing them down and pumping my own head up.

I’ve been putting up some different BJJ drills on this page. Check it out. I try to make sure that all the drills flow with one another, rather than just being singular techniques.

-Chewy

Tips For Being A BJJ Spaz And Dealing With A BJJ Spaz

February 8, 2016/2 Comments/in Beginners, BJJ /by Chewy

Tips For Being A BJJ Spaz And Dealing With A BJJ Spaz

I saw this article floating around on Jiujitsu Times yesterday about a guy who rolled with a BJJ Spaz. You can check it out here https://www.jiujitsutimes.com/a-reader-question-i-hate-rolling-with-the-class-spaz/.

I wanted to write a blog post about this because as a converted white belt BJJ spaz. I know the frustration of being yelled at for being too rough or doing stupid stuff.

Over the years I’ve developed “gears” and can adjust my style to a small child or a super heavyweight bruiser in an open division.

But this wasn’t always the case.

When I first started I was the spazziest spaz ever. Seriously! My nickname Chewy came from that. Originally one of the higher belts called me a big dumb wookie and that turned into Chewbacca and then Chewy. But it was originally meant in the same way you would call someone a big dumb idiot. He said this because I fell into him and bumped into his face.

People would complain all the time at me for being reckless or being too rough on the mat. I hated upsetting everyone. They were my buddies after all and I felt terrible when I did something dumb. For some reason though, whenever it was time to roll, my switch flipped and I just went hard. This might have been partly a consequence from wrestling. I know wrestlers seem to struggle with slowing down a lot. I also think it was an effect of my low self esteem at the time. I didn’t want to lose.

It’s important to understand though, that when you roll with someone that is a little reckless with their movements. What you might call a spaz. They probably don’t mean to go so hard. Below are some tips for being the person who is rolling with the BJJ spaz and someone who is the spaz. Again the tips from being on both sides of the situation.

Here are a few tips to consider when rolling with a BJJ spaz

Understand that becoming more relax and less “spazzy” is a process that takes time. Just because you told your partner that he needs to chill out, doesn’t mean he will be able to. He can mentally be committed to relaxing and just training, but his body can have other ideas once you guys lock horns on the mat.
Keep them tight. When you give someone who is inexperienced or reckless with their movements too much space. They have a tendency to come crashing into you. Keeping them close will lessen that possibility.
If the person is super new. Do some situational rolling from the position you worked on during class. Many times when I rolled early on. Accidents happened because I didn’t know what to do, so I’d sling my body in one direction or the other to see what would happen. If they have a technique to focus on it will help eliminate the possibility of them doing something that might hurt you or them.
Use it as an opportunity to see how your BJJ skills work against someone who isn’t engaging the same way as everyone else. It’s good practice.
If they do stuff that is dangerous (elbows, headbutts, knees, etc). Talk to them and bring it to their attention. Again, it won’t be an immediate fix but it will bring their screw ups to their attention and over time help improve the situation.
If the person is being overly aggressive (no tapping, cranking submissions too quick, etc) bring it to your instructors attention. There is a difference between being inexperienced and sort of clumsy with your movements, and being aggressive and almost angry. If you get the vibe for the latter. Speak to your coach

Here are a few tips if you are the BJJ spaz (These are things that helped me).

Focus on your techniques. While you do need to experiment with positions and techniques to learn. If you’re a inexperienced practitioner. Really focus on what you’ve been shown. It will act as guide and help you from injuring someone. Many times I see newer white belts doing really weird stuff like squeezing on someones neck or spinning around with their elbows flung out. I try to get these people to focus on what I, or other instructors, have shown them in the past.
Do a little soul searching. Figure out why you feel the need to go balls out to win every single time you roll. Mine was because I was insecure and felt like that if I lost a roll, my day was a failure. Stupid yes, but that’s what I thought. Yours might be different. Either way. Understand that your BJJ progress is not predicated on whether you win every roll during training.
Roll with someone smaller or someone that you can easily control or don’t care losing against. Rolling with a couple of kids we used to have in class helped me tap into a slower gear. I didn’t care about being tapped or anything. They were kids. This allowed me to be more relaxed with my movements and just goof off. It gave me a feel for how I could turn down the intensity but still move around.
Put yourself in uncomfortable positions and learn to relax and be comfortable in the uncomfortable. Learn to stay calm and not to freak out when you’re in an undesirable spot.
It’s not the world championships every time you roll. On most days of training. You’re there like everyone else to get better and develop as a team together. Training is about building each other up, sharpening each others skills and growing with one another. Not about tapping them out and standing over top of them in victory.
BREATHE!!! I see so many newer people get crazy on the mat when they’re rolling. Then they take a deep breath and they’re able to relax. If you feel like you’re getting frustrated, angry or whatever, take a deep inhale and push the air out of your body. This always helped me. In fact, it was one of the queues my coaches used during my matches all the time. I would get to a position holding my breathe and I would just be going nuts. Then he’s say, “breathe.” With the exhale, everything seemed to slow down a bit and I was able to think more clearly which helped me relax.

So take it easy on those spazzy people in the gym, we all make mistakes. Be careful for sure, but unless you get the vibe that they are angry or just being mean. They are probably inexperienced and aren’t completely aware of how they’re rolling. They might even actively be trying to chill out.

If you are the so-called “spaz” in your gym. Learn to tone down the way you roll. Use some of the tips above and keep working. More than likely, as your experience grows, so will your level of comfort on the mat. The more comfortable you become the more relax you will be when you’re tangled up with someone during a roll. But keep training because even a crazy white belt spaz who freaks out on everyone and gets yelled at. . . can be a smooth rolling black belt that people enjoy rolling with.

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– Chewy