Cosgrove’s Evil 8 workout for BJJ

One of my good friends turned me onto this one years ago. It’s a great workout that takes less than 15 minutes usually and will leave you a sweaty mess. It’s a barbell complex.

Cosgrove’s Evil 8

Here is the work out.

8 exercises performed without rest. The 1st round will consist of 6 reps of each exercise. Followed by a 90 second rest. Then 5 reps of each exercise with a 90 second rest. Then 4 reps, 90 second rest all the way down to the last round of 1 rep each.

 

The 8 lifts are and should be performed in this order.

Deadlift

Romanian Deadlift

Bent over Row 

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

 

Another nasty part of the work out is that you should do each set of lifts without releasing the bar. This will test your grip if the weight is heavy enough on the first few sets. After this short workout you’ll be dripping with sweat and will have essentially worked your whole body out. When deciding the weight to use. Start light, especially if you’ve never done the workout before. The heaviest I’ve ever gone personally is 135lbs which was pretty rough.

 

So if you are looking for a quick, nasty workout that will hit the whole body. Give it a try.

 

Check out this article on T Nation for other lifting complexes to supplement cardio.

 

Chewy

 

 

 

3 things that bugged me about the 2015 Pans

bjjpans2015

 

So I’ve been blessed with a layover between flights and with nothing better to do. What better way to spend my time then reflecting on the 2015 Pans. Every year the IBJJF puts on the Pans and every year it’s filled with amazing displays of Brazilian Jiu-jitsu at all levels. I’m amazed at the level of the blue and purple belts these days. They are like brown and black belts from a decade ago.It’s intense! Unfortunately, It’s also always filled with various controversies which originate from the rules in place and/or by the tactics use  the competitors during the competition. I’d like to take a moment to look at some of the problems I saw this year.

 

The first big issue I had was seeing a high level black belt match decided by a refs decision. Nothing is more anti climactic and controversial than leaving the decision of a hard fought battle into the hands of the ref. Every ref out there will have their own bias which will reflect their relationships with the competitors as well as the way they personally practice jiu-jitsu. I know the old saying is, “don’t leave it in the hands of the judges.” But when two grapplers match up so evenly with one another this is not easy. This was the case with Tim Spriggs vs Keenan Cornelius. Both of these monsters are professionals at what they do and when they met up saturday it was as close as a match could be. Keenan was continually tangling up Tim and attempting to catch him with something from the bottom. On top, Spriggs was working aggressively for the pass. In the end, neither man was able to do enough to warrant even an advantage(I hate advantages too). In the end the ref was forced to make a decision. It was a shame too, because it would have been fun to see that match decided with a clear cut point based victory. Matches, especially black belt matches, shouldn’t be decided with a persons opinion. It should be decided a victory that can’t contested. Whether that be a sudden death format, overtime period or something else. Letting the black belts decide their fate would be an improvement.

 

One thing that seemed more prominent this year was grapplers fleeing the mat. Maybe this has been a problem in the past, but this year it was bad. When I say fleeing the mat I’m talking about grapplers backing up to the line of bounds so that if their opponent comes in for a takedown, they won’t lose points. There were also some grapplers just hauling ass off the mat every time their opponent got anything on them. There was one match in particular I watched where a good half guard player was up against a competitor who was better with takedowns. After an exchange of sweeps the two ended up on their feet with the half guard stylist up 2 points. With 2 minutes left there were over 10 pauses in the match caused by the ref having to recenter the grapplers. This was a result of the half guard player backing up. There were 2 penalties given to him but I mean after 10 times something has to give. If the guy doesn’t want to grapple then DQ him and send him on his way. I’m not saying be stupid and squander the lead you have, and if the remainder of the match was less, than it would be acceptable. But this was a black belt masters 3 match. Meaning it is only 5 minutes. You shouldn’t spend almost half of the match running from your opponent and the ref shouldn’t allow it. I understand that people are just trying to do what they can to win, but that is no way of winning and doesn’t demonstrate the abilities of a grappler.

 

The last thing I’ll rant about is the use of 50/50. This position has been a thorn in the side of big grappling competitions for around 4 years now. It’s unfortunate too. There were some really good matches this weekend that devolved into teeter tottering. There was one example I saw of this where this super tough, and exciting, brown belt from Alliance got caught in it. During his earlier matches he was attacking from every position. He was going for takedowns, passing the guard and even showed some serious sweeping abilities. He was just fun to watch. Then he got stuck into 50/50. You could see the frustration in his movements and his face. He was trying to get out of the position but couldn’t. Luckily he was ahead by an advantage and managed to keep from being knocked back onto his butt and snagged the win. But it was a clear demonstration of the ability of the position to destroy excitement and the use of versatile BJJ. Instead people get tangled up and it often times ends in this position, and not with a submission finish either. Rodolfo Viera, easily one of the most exciting and fun to watch competitors shared his thoughts on the 50/50 dilemma as well (http://www.bjjee.com/featured/rodolfo-vieira-id-rather-lose-than-win-by-using-that-shtty-5050-guard/). I’m not sure what you would do with the 50/50. Maybe order a stand up after a period of inactivity? I mean you can’t simply ban the position altogether because a few people use it effectively and in no gi competitions where leg locks are legal, it’s a deadly weapon. But in gi competitions with limited options on leg locks, it’s often used as a mechanism to stall or win by advantage. Neither of which is what we are suppose to be doing out there. We are supposed to attempt to submit our opponents, right?

 

The IBJJF has adjusted the rules over and over to try and fix some of the problems BJJ sport competitions have. They’ve also worked to fix many of the inconsistencies in their reffing, and I applaud them for that. I hope they continue to address the issues that present themselves because in a competition it’s not necessarily the best grappler who wins but the one who exploits the rules the best. That said, the rules have to be used to coerce the grapplers to grapple the way they want. And I think we can all agree, nobody enjoys watching controversial ref’s decisions, stalling, fleeing the mat and two grapplers tangled up with almost no real activity.

 

 

Thanks for reading.

Chewy

 

Floor Press for BJJ

Often I get students who ask what they should do to build strength for BJJ. The exercise shown in this video is one of my favorites for developing explosive upper body strength. One of my trainers turned me onto it. When I asked why he put it into my training program, he said it was to develop strong triceps but also because it would give me quick explosion from the positions I find myself on the mat.

After doing the floor press for 4 weeks I noticed a big difference. Again, as  I state in the video. You don’t want to rely on pure strength for BJJ. But a little strength goes a long way when it’s used properly.

So if you’re looking for a little extra power from your upper body. Give this exercise a try. It’s great!

 

A Sneaky Keylock Submission From Back Mount

A Sneaky Keylock Submission From Back Mount

So last week we had a terrible winter storm in Louisville. During the days I was trapped inside the house. My roommate, brown belt and little brother from another mother, Chad, drilled and filmed a couple of videos with me. The lighting is a little dark in the video so I apologize for that but the move is fun.

As I’ll explain in the video. This is a super sneaky move. It’s one of those moves that is like magic at first but can be easy to defend later on. It is useful for setting up other attacks though, which I’ve done for several years successfully in competition and gym training. If you’re already proficient at the Back Mount position. Give this Keylock variation a try.

 

Chewy

Want a Free T Shirt?

So I was cleaning my office yesterday and I found a few of my old black and red Chewjitsu shirts, never worn of course. I can’t promise size, but if you’d like one shoot me an email with your size and if I have it, I’ll send it your way.

chewjitsu @ gmail.com

Sneaky Lapel Choke from a failed Rear Naked Choke

A lot of times I find myself in a frustrating situation. I manage to get my arm under the chin of my opponent but I can’t seem to finish the choke. Most commonly they will take two hands against my one to defend the rear naked choke.

I’ve personally burnt my forearms out plenty of times trying to finish the rear naked choke in this situation. Now, I’ve always been a big fan of using the collar and lapels to attack and this is simply another way to do it. What I like about this technique is that as your opponent pulls away (which they want to at this point), they are actually setting up your next attack. I didn’t mention it in the video, but be as sneaky with this lapel choke as possible. What I mean by that is don’t leave the end of your gi dangling in their face. Switch the grip as quickly and smooth as possible. Attempting to keep it out of your opponent’s eyesight so they don’t get alarmed.

Give this lapel choke a try. If it works, let me know! If you have any questions, feel free to shoot me a message.

Oh and I apologize for me an my student’s shenanigans in this video.

-Chewy

Hilarious Self Defense Video : BJJ needs more self-defense like this!

Below you’ll see a self defense video that displays a system which is hands down more effective than what is currently shown in Brazilian Jiu-jitsu. After watching the video and it’s creative use of both fruits and vegetables. You’ll understand why Brazilian Jiu-jitsu and it’s emphasis on taking someone down, controlling their body and being able to render them unable to fight is yesterday’s news. From now on folks, we should be biting the cucumber.

Who knew that self defense could also be a way of improving your diet.

Why I quit MMA

mma2012

Whenever a newer student comes into the gym they’ve often done a good deal of homework. They’ve checked out our website, read our blogs and watched our videos on Youtube. With that, these new students have often watched several of my MMA fights. Once they make it to the gym they often ask whether or not I still fight. When I tell them no, they’re always surprised since I experienced a fair amount of success with a combined record of 13-0-1.

It’s funny how we will often coast through aspects of our life the same as we have been with no real change. That is, until something happens, something that wakes us up and forces us to make changes. For me that aspect of life was fighting. I would fight once or twice a year but didn’t put much stock into the whole thing. It’s funny, when I first got into BJJ it was because I wanted to fight. But the longer I practiced BJJ the more I just wanted to do BJJ. I loved grappling and the overall atmosphere and brotherhood-like nature of Brazilian Jiu-jitsu. MMA and fighting is cool but I didn’t enjoy the community as much. I also hated a lot of the douche-bagery that accompanies MMA. Too much macho-tough-guy stuff for me, keep in mind I make nerdy historical comparisons to BJJ. It just wasn’t me. I enjoy competition and testing myself.But I’m not nor was I ever fighting or competing to prove myself to others.

fightcorey

That “something” that I talked about earlier came after my last fight. The picture above was right after the fight. If you look at it, you’ll notice I’m not even staring at the camera. This was because I couldn’t see where the camera was. My student next to me laughed when I asked, “Who are you?” after he asked to get a picture taken. The reason I asked was because, again, I couldn’t see very well. During the fight I had taken a fairly hard shot to the side of the head. One of those shots that wobbled the legs and made you wake up 3 steps back from the last place you remembered. It’s a weird feeling. If you’ve ever been choked out then you have an idea. When I watch the video of the fight and see the overhand right connect to the side of my head followed by my body stumbling back. I can still clearly remember the flash of unconsciousness that came followed by my inner voice going,”Woah that’s not good.” Followed by a desire to hit the guy back and my inner voice saying, “That mother %^@#%!.“ After being hit in the fight I kept myself together and eventually won the fight by north south choke in the 2nd round.

After the fight was over I was left with a big blueish spot right in the center of my vision that persisted for an hour or so. To get an idea of the lack of vision I experienced, make a fist. Now place the fist against your face so that your wrist presses against your nose. Now move the fist about 2 inches from your face. That fist represents that big blue spot. If you’re following along then you’ll realize how much of my vision was impaired.

The excitement and relief of winning was flowing through my veins after the fight and I laughed off the blue spot. At the time I thought it was funny. I took a sort of pride that I had gotten hit hard enough to be concussed and still won the fight. But after the thrill of the fight had worn off that blue spot created doubt in my mind. Doubt about why I was fighting. I didn’t necessarily love it. Not like I loved Brazilian Jiu-jitsu. Also, in order to fight I had to spread my resources amongst multiple disciplines which meant I couldn’t be the best that I could be in BJJ as long as I fought. Lastly, if I was going to sustain possible life altering injuries, why would I do it for something I didn’t love? I would ,and have, racked up numerous injuries as a result of BJJ. But I love Brazilian Jiu-jitsu and would gladly do it again. Back then if you asked why I continued to fight I wouldn’t have been able to give you a good reason. Possibly to perform for my students and to test myself, but that’s it. However, if you asked why I continued to compete in and practice BJJ, I could have talked your ear off for hours.

So if you’re one of the new guys in the gym looking up information on me or you just stumbled across this blog. The reason I stopped fighting MMA was because I loved BJJ more and wanted to be the best I could be at that one thing. I love the training, brotherhood, community and art form of Brazilian Jiu-jitsu. There’s nothing quite like it.

My first Black Belt win at the Pans

[youtube https://www.youtube.com/watch?v=72xzTaKZCTU&w=560&h=315]

This was my first Black Belt win at the IBJJF Pans in 2013. I was super shaky early on in this match. I could definitely tell I had some nerves. But that’s just how it is in BJJ sometimes right?

Fun side story about this match. The blue gi I am wearing was fresh out of it’s packaging and had never been dried nor washed. That sucked! I always order my Keiko gis slightly larger so that I can shrink them to fit perfectly for IBJJF regulations. I wasn’t aware that I needed both a blue and a white gi for competition. Essentially in the adult Black Belt division they call you up with the color of gi they want you to wear. I found out once I was already in California. My friends at Keiko took great care of me and got the blue summerweave you see in the video. The issue was that it was way too long. If you watch the match you’ll see the gi moving all over me. In particular, watch the Keiko symbol on the back of the gi move all over the place as my opponent grabs my sleeves.

I managed to secure a choke at the end and I feel very fortunate that my first Pans win as a Black Belt was a submission. The 2015 Pans are only a month away and as I prepare for it I can’t help but look back on this match with part laughter because of the gi.

D’arce Choke Defense : Counter Sweep From Half Guard And Bottom Of Side

 

D’arce Choke Defense : Counter Sweep From Half Guard And Bottom Of Side

The Darce or D’arce choke is a super effective and somewhat painful choke. People can attack with the Darce choke from top of Half Guard as well as Side Control. Knowing how to defend against the technique in BJJ is important, as it can happen quickly.

In this video I show a way to defend against and shut down the Darce choke and counter it with a sweep.

I’ve used this move a lot since I play from half guard a lot. It’s all about developing the sensitivity with your under hook.

So if the Darce or D’arce choke (however you prefer to spell it) is giving you trouble. Try this counter.

If it works for you, I’d love to hear about it.

Thanks

Chewy