Why I’m Against Cutting Weight In BJJ

February 3, 2016/in Uncategorized /by Chewy

Why I’m Against Cutting Weight In BJJ

Getting an IV after a 20lbs weight cut

A topic that gets brought up from a lot of my newer students who plan to compete is about cutting weight in BJJ. I tell my students that I’m generally against cutting weight in BJJ.

In MMA it’s almost a weird measuring contest. Who can cut the most weight and be the biggest guy in the division? There are guys like Anthony Johnson who is a big 205lbs fighter and he used to fight 170lbs! It’s nuts.

Because many newcomers to BJJ are typically fans of MMA first ( I was this way). It’s only natural that cutting weight is going to be on their minds.

Instead of cutting lots of weight right before competition, I typically encourage my students to clean up their diet, do more cardio, and be at the weight they need to reach for the tournament.

Here’s why I’m Against Cutting Weight In BJJ

Most BJJ competitions have same day weigh ins. Tournaments like the IBJJF will even weigh you in right before your feet touch the mat. This is not enough time to adequately rehydrate if a person is cutting a fair amount of weight. Studies show that even a small percentage of dehydration can cause degradation in performance. You might be the biggest guy in your division. But it’s pointless if you don’t have a gas tank.

Strength matters less in BJJ. Don’t get me wrong, it’s still important. But in MMA strength and overall athletic ability plays a much larger role.

There are “right” ways to cut weight when needed. When I say right way. What I mean is, cutting weight in a way that is the least damaging to the body. Most people don’t cut weight very efficiently. You see professional fighters passing out and ,most recently, dying from bad weight cuts. Unless you’re experienced at cutting weight or have the guidance of someone who is, you’d be better off not cutting weight. Especially if you’re a inexperienced competitor.

As a coach, part of my job is to help my students get ready in a way where they are able to translate their abilities in the gym to the competition mats. We’ve all seen or heard of people who were really good in the gym but just flopped when it came time to compete. Having a wonky mental state is a big culprit of poor performance and being dehydrated and hungry takes a toll on our mindset when we are fighting off the negative self talk that accompanies a BJJ competition. Dieting weeks out before the competition and being “normal” when it comes time to compete will allow you to be at your best when it’s time to compete. On a nerdy note. In battles throughout history. One tactic that worked with a strong effect was attacking the enemy force in a way that disrupted their rest and food. A well fed and well rested combatant is stronger than his tired and hungry counterpart.

If You Must Cut Weight

Now let me add this side note. Some people can cut weight very well and with minimal damage to their body. But with BJJ competitions and same day weigh ins that’s just not a smart option.

But if you’re insistent on cutting weight.

Start with a test cut. Do your research and find a weight cutting regime that you can use. After dieting for at least 4-6 weeks to loose excess weight. Do the weight cut and get to the planned weight.

After you’ve successfully weighed in. Rehydrate with whatever protocol you wish to follow.

The day after your weight cut. Put yourself through a rigorous training session. See how your body performs right after it. This alone might be enough of a deterrent. But if it isn’t, at least you will have practice cutting and have a better idea of what to expect.

Right after the fight

Thanks for reading!

-Chewy

Surfing Is Like BJJ

January 25, 2016/in BJJ /by Chewy

Surfing Is Like BJJ

Have you ever thought about the addictive quality of Brazilian Jiu-jitsu? For some of us, BJJ just grabs us right from the beginning. You get on the mat and even though you’re getting tossed around and can’t seem to do the techniques perfectly, it’s fun!

During this surfing trip I thought about the addictive nature of surfing and how it relates to BJJ. If you’ve surfed before then you know that getting up on the board is fairly easy. Staying on the board and catching good waves is the tough part. At least thats how I see it.

I’m by no means a surfing expert but surfing is crazy addictive like BJJ. I remember the first time I ever stood up on the board. I was so pumped. So I kept paddling out, getting smashed by waves and exhausting my shoulders just to get another ride on the wave. Most of the time I would catch a wave get on the board for a minute and then find myself sailing into the water after I lost balance.

It’s kind of like when you’re doing BJJ early on. It’s not that difficult to get the general idea of whats going on with BJJ and being able to “almost hit a technique.” You’re close enough that you saw the opportunity for the technique but you just couldn’t make it stick. So you endure all the rigors that come with BJJ training, like being smashed, exhausting your body, etc, just to get another chance at hitting the technique. Just like you’ll find yourself swimming back out in the ocean for the waves in surfing.

If you’ve never surfed before, which I know is the case for many of my midwestern BJJ friends, then you really need to get on a board.

The trip has been awesome so far. Yesterday we did 2 BJJ training session and surfed in between. We’re getting ready for the morning BJJ session and then surfing.

Talk to you guys later!

-Chewy

BJJ In Costa Rica This Week

January 23, 2016/in BJJ, Training /by Chewy

BJJ In Costa Rica This Week

I’ll be doing BJJ in Costa Rica this coming week. I’m currently sitting in the Atlanta airport waiting for my flight to Costa Rica. I left Louisville and it’s frosty 16 degree temperature this morning around 6am. I’ll be in the toasty climate of Costa Rica (which is currently at 79 degrees) before 1pm. Maybe I read too much history but technology is nuts! I can travel from the central United States and then arrive in Central America just in time for lunch.

One of my student’s, and Pan Am champ (might as well throw that out there right?), put this thing together and I’m looking forward to it. Essentially we will do BJJ in Costa Rica and surf. A vacation of sorts, but with plenty of activity for my hyper over-energetic body.

I have intentions of doing a short blog of vlog each day talking about whats going on during the trip.

Well, the flight is boarding. Talk to you next time in Costa Rica.

-Chewy

Avoid Bad Days In BJJ (Don’t Set Expectations)

January 20, 2016/in Beginners, BJJ, Tips, Training /by Chewy

Avoid Bad Days In BJJ (Don’t Set Expectations)

Do you sometimes have bad days in BJJ? Of course you do. We all do. But could you be causing these bad days in BJJ unknowingly because of a bad mindset when you’re training? Even worse, could this same mindset be hindering your overall development?

We’ve had an influx of new students coming into the gym to train BJJ over the last few months, which is a good thing. But now they’re all getting to this point where they are getting good enough that they are having some success which is leading to a negative thought process.

Since they have broken the seal and realized that they can actually hit their techniques during rolling. Many of my newer students have begun to set expectations for themselves. You know, they submitted Bob last week so they now expect to always submit Bob.

But this is the wrong way to think and will lead to bad days in BJJ.

Just like the rest of us. When they first started training they were just happy to be on the mats. They were brand new and did not expect to be successful. But now, as they’ve become accustomed to Brazilian Jiu-jitsu they think that they are supposed to perform at a certain level every single time.

This mindset is dangerous.

Why It’s A Bad Idea To Set Expectations Every Time You Train

First off, you have to remember that your training partners in BJJ are working hard too and they will adjust with you. This is the beauty of having consistent training partners. You build one another up, together. Like the old saying, “iron sharpens iron.” Right?

Second, and most important in my opinion. You’re going to limit yourself because of fear. If you’re solely fixated on winning and/or beating your partner. Then you will be forced to play your “A” game all the time. This takes away the ability and openness to experiment with new positions and areas you’re unfamiliar with. This will limit your growth and hinder you’re ability to be the best BJJ practitioners that you can be. I know I struggled with this a ton until I was a purple belt. After relaxing and allowing myself to experiment more and use the gym as my lab. My game shot up like crazy.

So don’t make these mistakes that I did and that so many BJJ practitioners make.

Thanks guys!

-Chewy

http://www.Facebook.com/Chewjitsu

http://www.Instagram.com/Chewjitsu

http://www.Twitter.com/Chewjitsu

http://www.Periscope.tv/chewjitsu

3 BJJ Books For Anyone (Beginners or Advanced)

January 14, 2016/in BJJ, Tips /by Chewy

I did a post previously on my favorite BJJ books (you can check out the previous post HERE). Then recently I made a short video about 3 BJJ books thats I think would be great for beginners, and really any level. It’s similar to the post but I talk about a few extras.

Brazilian Jiu-jitsu books are a great supplement to training. They give you a chance to stay mentally engaged with training even when you’re not there. Which may or may not be a good thing depending on how your significant other takes to all this training stuff. I’ll also say that I’ve personally used them a lot over the years.

I did this video because many of my newer students ask which BJJ books I like and which ones I would recommend to them. There are so many good BJJ books out there and I certainly don’t have them all. But the 3 I listed in this video I think contain evergreen content. Meaning that they are always solid information. They’re also three that I used a ton over the years. I have many other books that I didn’t list.

Along with telling you about the books in the video, I also focus on what I got from the BJJ books personally. I think this is more important than just reviewing the books themselves. Knowledge and information is great. But its the implementation of that knowledge which is important. So in the video I try to share a few details about how I used the information in these books.

If you have used one of the BJJ books in the video and got something out of it. Leave a comment and tell me your thoughts on it. I like hearing how other people interpreted the same information as I did.

If you have used some other BJJ books that you got a lot out of, leave a comment and tell me which ones worked the best for you.

Hope the video helps!
-Chewy

Also, check out my Instagram for daily drills and techniques.

http://www.instagram.com/chewjitsu

http://www.twitter.com/chewjitsu

BJJ Drills (Daily or Weekly)

January 11, 2016/in Uncategorized /by Chewy

BJJ Drills (Daily or Weekly)

Whats up guys,

So recently I’ve been doing a daily BJJ drills / technique on Instagram. Starting on Sunday and working through till Saturday I release a movement or technique drill that links up or comes from a similar place as the others. So, instead of just throwing out a bunch of random drills or techniques. All of the BJJ drills are related or directly connected. This type of training makes a big difference for me and my students.

For me personally. I feel like I learn better when movements and techniques are connected. I also really enjoy fast moving techniques and BJJ drills. I’m able to get a great workout in, and developing technical efficiency at the same time. The fast pace also lets me get lots of reps within a short period of time.

How To Use The BJJ Drills In The Videos

The idea is to push yourself when you’re doing them.

Start slow with the movements and make sure you get the feel for them.
After you feel comfortable with the movements and BJJ drills. Speed it up. Do the techniques as fast as you can without getting too sloppy. Naturally as you speed the process up your movements will look a little less crisp than when you were doing them slow. But after a while you should get the hang of it.
When drilling. Set a timer and do 1-2 minutes per movement. Have your partner count your reps for the first round or two so you can get a rough number of how many reps you’re getting for the duration of the time. This will give you an idea of how many reps you’re getting when you are attempting to hit a particular number.
Once you’re proficient with the drills you should be exhausted after an hour of this. If you’re not, you’re not moving fast enough. Again, start slow to figure the technique out. But after that’s done, it’s time to move. When drilling this way you shouldn’t be able to talk or anything else. The only thing you should be focused on is your breathing and your movements.
If you can, do situational rolling after the drills are over. So instead of just doing a regular roll or not rolling at all. Following all the drills. Start in the positions that you drilled from and then do some situational only rounds. This will allow you a chance to work on the areas you just drill from.

So if you’re looking for some fast moving BJJ techniques or BJJ drills to do during an open mat of your free time. Check out my Instagram at Chewjitsu. Each day I release a new movement.

Also, if you’d like to see all the movements together you can check my Youtube on Saturdays. Every Saturday I post all the BJJ drills together.

Also, if you have any questions or requests. Shoot them over to me. Either by email or by leaving a comment.

Here’s The 7 BJJ Drills From Last Week

Thanks guys, hope the drills help!

-Chewy

Guillotine Choke Defense Using Front Head Lock Counter From Wrestling

January 4, 2016/in BJJ, Defenses Escapes Counters, Videos /by Chewy

Guillotine Choke Defense Using Front Head Lock Counter From Wrestling

Getting caught in a guillotine choke can be really frustrating. Me being a former wrestler, having a good guillotine choke defense was a must. One of the most frustrating things for me is getting caught while I’m going in for a takedown. This technique is one of the reasons why I don’t get caught very often. It’s simple but it allows so many options.

Luckily over the years I’ve had several training partners with really good guillotine chokes. Several of them set their guillotines up from the feet. Using a snap down style setup (similar to a front head lock). This had the benefit of forcing me to adjust and improve my defense against them.

Simple, But Effective, Guillotine Choke Defense Technique

In this video I show a guillotine choke defense that can be used. It’s very similar to a front headlock counter I learned years ago and has worked really well for me. I know the technique is incredibly simple and maybe seems like it’s not enough. But trust me. If you utilize the head up, stepping forward movement of this guillotine choke defense. People will have an incredibly hard time setting up their guillotine chokes from the feet on you.

This standing defense is really good against people who try and snap your head down and go for the choke. But even the principle of getting two hands on 1 of theirs is going to be useful in almost any position that the chokes comes up.

With this guillotine choke defense video what I hoped to pass along was to continue moving and not freeze. Even if you decide to use a different technique for your goto guillotine choke defense. It’s so important to make sure that you don’t freeze up. Continue to adjust. I’ve seen so many younger guys get caught in a guillotine and just freeze up. You’ll see their hand getting ready to tap before the technique is full sunk in.

So give the technique a try, I hope it helps.

If you have any questions, please feel free to shoot them over to me.

Thanks!

Chewy

BJJ Games : Tag Team Rolling

January 1, 2016/in BJJ, Tips, Training /by Chewy

BJJ Games : Tag Team Rolling

Do you play BJJ games at your gym? If not, maybe you think it’s kind of a pointless thing. While others who do might tell you about how fun they can be.

As a coach I’m always trying to come up with new drills, moments, situational rolling exercises, technique combinations, etc to keep the training new and exciting. I know that from personal experience. The worse thing that can happen with your training is if you become complacent and things take on too much a familiar routine and pattern. Shaking things up helps keep people sharp and helps keep my students, and myself, growing and improving.

So where do BJJ games come into the mix?

Well over the years I’ve come up with over a hundred different BJJ related games. Most of them I use with my kids on a regular basis to trick the youngsters into learning good habits and technique. I bring them over from time to time with the adults too.

The adults can sometimes be a tough sell. It’s interesting though. I’ll watch a guy who is a big shot at some corporate business come into the gym during a game day. Sometime they’ll have a face that just screams, “I’m not doing this shit.” Then, a few minutes later, I’ll see them even more engaged than everyone else. It’s fun.

BJJ games can also be a fun way to build the team atmosphere. I’ve been a head coach since 2009 and I’ll tell you that the more different things you do together as a team, the better. Whether it’s BJJ games, getting dinner after training, watching the fights together, etc. The more things you do together as a group the better the atmosphere in the gym will be.

Also, at their core, BJJ games should contain a transferrable value to regular training. In the case of the Tag Team rolling, it’s defense, body control and mat awareness. Defense because you have to defend against multiple people and different angles. Mat awareness and body control because you have to ensure that you are keeping the person where you want them. If they are able to position their body where they can tag, you’ll lose your opportunity to win.

Setup For Tag Team Rolling

You make lines on the mat. If you have zebra style mats then it should be a problem. If you have the big massed vinyl then you can use tape, jump rope, or use your imagination.
Divide people into teams. We typically keep teams in groups of 2-4. When you have more than that, people end up not getting any time on the mat.

Rules Of The Game (The Way We Do It)

To tag a partner you must make hand to hand contact.
Knees must remain behind the team line in order to tag.
After the tag, there will be a 5 second period that the opponent can be double teamed. Afterwards the person who was originally in must return behind the team line.
Scoring can be done a few different ways. You can give 1 point per submission and allow the person to stay in the game after a reset, or go till team elimination. In elimination mode you submit and then the person is out. Most often we will do a 10 minute period with 5 minute overtimes if no one is submitted.
We take out leg locks and certain twisting locks because people get caught up sometimes. But again, use your discretion.

That’s about the jest of it.At my gym we typically play these games on days right before the holidays or during times where there are no competitions coming up. Sometimes we do it just to take a day off from hard gritty training.

So give BJJ games like the tag team rolling a try. It’s fun and has a value to training. You’ll be exhausted from defending and have a great time with your team.

-Chewy

Enjoy Baked Goods With Protein Muffins

December 22, 2015/in Food and Cooking /by Chewy

Enjoy Baked Goods With Protein Muffins

Two are missing because I had to try one before I took a picture. One became two. . .

What’s up! Let me ask you a question. Are you a fat kid at heart like me? Do you love baked goods, pastries and the like, but hate eating them in fear of all the bad stuff you’re throwing into the body? Then try this recipe for protein muffins.

Don’t get me wrong, I have cheat meals and eat the most sugar laden pastries you can think of. There’s a small local bakery here in Louisville that makes some of the best cinnamon rolls and chocolate croissants I’ve ever had. Nothing goes better with a cup of coffee than a well made pastry, fact.

The fact kid inside of me is coming out. Anyways. . .

I don’t like consuming that stuff on a daily basis. With my training and work schedule, I just can’t afford to eat bad stuff. Whenever I do, I end up getting really sleepy soon afterwards, and it destroys my work and training later on in the day.

In an effort to try and meet myself somewhere in the middle I’ve been playing around with different healthy baking recipes. Some have gone really well, and others well. . . not so much. But this protein muffin recipe is solid. You can alter it, add what you want to it and it’s awesome. It does a great job of playing the role of coffee companion in the morning or afternoon.

Don’t Fool Yourself, Muffins Are Cupcakes

Let me add this because it was a question I got from one of my students when I shared this protein muffin recipe. Why did I need an alternate muffin recipe? Aren’t muffins healthy? No, muffins are typically not healthy. Muffins are essentially a breakfast cup cake. So if you’re trying to loose a few lbs or get into the best shape possible, regular muffins are probably not the best go to for breakfast or a snack.

Protein Muffin Recipe

This recipe will make around 6 large sized protein muffins, or like in my case, about 24 mini protein muffins.

Here are the ingredients you’ll need for the protein muffins

*it’s worth noting that while I used cinnamon and pumpkin pie spice. You can use any spices or flavorings you prefer. I made some with strawberry and lemon zest recently and they worked out well. I also did one with orange in it, so be creative and make whatever type of muffin you’d like best.

Dry Ingredients

1 2/3 cup of oat bran
1 scoop of vanilla protein
2 teaspoons of baking powder
1 teaspoon of cinnamon
1 teaspoon of pumpkin pie spice

Wet Ingredients

2 bananas
1/2 cup of unsweetened applesauce
1/2 cup of nonfat plain greek yogurt
2 large egg whites
1 tea spoon of vanilla extract
1 tea spoon of liquid stevia

Instructions

-Preheat oven to 400.

-In a large bowl mash bananas. Try to get the consistency smooth and remove most of the lumps. This would be a great time to use those ripe bananas (the ones with the brown flecks on them) that will go bad soon. They’re super sweet and soft too.

Add all the wet ingredients on top of the mashed bananas and mix till you get smooth consistency.

In a another bowl. Add all the dry ingredients then whisk them together to mix things up evenly.

Add all of the dry ingredients to the large bowl with the wet ingredients. Stir everything together till everything is mixed evenly and has a smooth consistency.
Let the protein muffin mixture sit for about 2 minutes to thicken.
Spray or grease your muffin tray.
Place protein muffin batter into the cups in the tray.
Bake for about 15 minutes or till the center is not mushy.
Let them cool and then enjoy.

When I made these protein muffins, they came out perfect. They’re healthy, delicious and I made an extra tray of them and took them to the gym for our morning BJJ crew. We ate them after our workout and everyone was a big fan. So if you’re a fat kid at heart like me and love baked stuff. Try these protein muffins out. You can eat them for breakfast, or save them for a snack during the day. When you eat them, try putting them into the microwave for a bit to get them warm again.

Hope the recipe helps!

-Chewy

Tips To Improve Your Kimura From Side Control With Straight Arm Lock

December 21, 2015/in BJJ, Submissions, Videos /by Chewy

Tips To Improve Your Kimura From Side Control With Straight Arm Lock

Since I was a white belt, one of my best submissions has been the kimura from side control. I’ve just had a knack for catching it. Maybe it’s the wrestler in me that feels comfortable in side control and maybe it’s the fact that I have short arms which makes the figure four lock of the kimura a strong position for me.

Either way, over the years of using the kimura I’ve definitely found some different tips and techniques that have made the submission more effective. In fact, it’s effective enough that I still routinely use it successfully against Black Belts.

For me, the litmus test to whether or not a move is effective or not is if I can use it against an opponent of similar skill. There are always slick techniques that I can hit against less skilled people. But if I can hit it against a person of the same level, then that means it’s a solid move.

The kimura from side control definitely isn’t the prettiest technique out there and doesn’t have as many steps as a lot of techniques. But the simplicity and the detail of the few steps it does have is beautiful in a way. It’s such a simple technique. But that’s kind of the cool thing about Brazilian Jiu-jitsu. Even with a simple technique, if you take the time to refine it, it can become an unstoppable weapon.

I’ve included a match where I used the technique successfully in competition. If you would like to see what it looks like in action vs just shown as a technique then check out this video as well.

Below is the demonstration of the technique. In the video I demonstrate some simple tips to improve your kimura from side control. I also add in a straight arm lock attack that you can throw in when your opponent tries to straighten their arm out of the lock.