Living the BJJ life style

1. Do not let the opponent get the underhook of your outside arm!!

Class 48 - 54 of 200 BJJ classes
Weight 166 lbs.
Instructor(s): Cassio Werneck
                    Daniel Morales
Class(es) Overview:
Cassio worked a bunch of positional drills from not only the Big 6 positions(Closed Guard, Half Guard, Side Control, Mount, Back, Sitting up guard) but also some of my new favorite(again) the X-Guard. However you cannot talk about the X-Guard without talking about Mr. Marcelo Garcia.



This is an interesting transition into a kneebar from the X-Guard that I have been working:



In this video this guy shows an attack on an armbar from the X-Guard as well.



Tip(s) of the week:
My biggest problem with using the X-Guard against advanced students is the transition to into it. Cassio showed an "alpha" guard entry which I plan on filming in the near future that has been working pretty well for me.

Rolling Overview:
I was rolling at full strength and my cardio is starting to improve. I continue to refine my grappling gameplan ...going to give the America's Cup a shot..God help me!




Daniel(Judo) went over the O-Goshi and Harai Goshi. Here is what the Harai Goshi looks like:



Check out this guy's modified low O-Goshi against a crotching opponent:


Judo Overview: Taking falls hurts...PERIOD.  I do not care how good your ukemi it still never feels good.  Getting the timing for executing throws has to be the most difficult part to learn.  I am going to keep at it twice a week. 

Class 40 - 43 of 200 BJJ classes
Weight 165 lbs.
Instructor(s): Cassio Werneck and Marcos Torregrosa

Class(es) Overview:
Cassio did hour long rolling sessions this week.  These are really cool because it forced me to find my rhythm and flow with my technique. I was definitely tired when the class was over but rolling without having to think about the timer allow me to focus on technique and not strength.

Marcos went over some very nice guard passing technique.  He allowed me to record several of them which I will be posting to my blog when I get the "go ahead".

This is a sweep that I have been working from the guard.  Enjoy!

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Rolling Overview:
I was just coming back from the pinched nerve in my neck this week so I was still only rolling at about 75%.  However I did roll for the entire hour(s) at Cassio this week.

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Don't forget people the BJJ Pan Ams 2010 is being streamed live courtesy of Budovideo.


On April 11th, we will be streaming the 2010 Pan Jiu-Jitsu Championships live from the Bren Events Center at the University of California, Irvine!

Check out the trailer

Class 38 - 40 of 200 BJJ classes
Weight 162 lbs.
Instructor: Cassio Werneck

Class(es) Overview:
Cassio went over back control escapes.

This is basically the escapes that Cassio went over:


This escape from Saulo Ribeiro Brazilian Jiu-Jitsu Revolution Series 1(the best BJJ instructional of all-time in my opinion) is still my favorite:


There are a few guys at my academy that love the "Body Triangle" so here is my go to escape:

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Rolling Overview:
Still only rolling at about 50% because of the pinched nerve in my neck. However I did roll every round which is a good sign.

Class 36 and 37 of 200 BJJ classes
Weight 164 lbs.
Instructor: Cassio Werneck

Class(es) Overview:
Cassio has been going over Turtle Guard the past two classes. Several of the sweeps that he showed are also shown by the "Turtle Master" Eduardo Telles in his DVD series Turtle & Octopus Guard Starring Eduardo Telles.  One of the things that is interesting to remember about the turtle is that it is  primarily a reactive position.  An over-aggressive opponent can expose himself to a plethora of sweeps and submissions.

I think these two techniques turtle techniques go together like "peanut butter and jelly" the basic difference is where your opponent is controlling you from.

1.) Turtle Roll Over(Inside)

2.) Turtle Roll Over(Outside)

Key Points:
1. Protect your neck!! This should go without saying but in the Turtle guard it is the first rule.
2. Make sure you dominate the elbow of the arm that the opponent is trying to hold you with. No elbow control..no sweep!
3. Keep your hips attached to your opponent to maximize the power of the roll.
4. Use this techniques in combination!! Often the first attack with simply off balance your opponent, forcing him to focus on maintaining position. It is at the time that you transition into another technique.

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A big problem I have using the Turtle guard against higher level opponents is them getting ahead of me from a technique standpoint and getting to my back. Here are some techniques I use to prevent that from happening.

1.) Ankle Control(Running to the back)

2.) Tackle them!
This is easy technique that I like to use when the opponent tries to circle to the back. It is pretty high percentage but your timing has to be on point:

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Rolling overview:
I am still feeling the effects of that pinched nerve therefore I am still rolling "light". I think I am going to ratchet it up today and have normal training so that I can gauge my progress. I gotta start back on my grind ASAP if I have any hopes on fighting at the Pan-Ams.



The hustle never stops.

Class 35 of 200 BJJ classes
Weight 167 lbs.
Instructor: Cassio Werneck

Class Overview:
Cassio had us working Granby rolls to escape side control, turtle and to re-establish guard. However after being off the mats with a pinched nerve in my neck I wanted no parts of any shoulder or neck rolls.

Key Points:
1. Sit up before the opponent has established full side control.
2. Clear your hips before you initiate the Granby roll.
3. If the opponent follows you continue to a second Gramby roll to regain guard.

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Here is a video which shows some pretty interesting Gramby style sweeps which can be done from multiple different positions:

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Rolling overview:
I after being out for solid week with a pinched nerve I decided to forego rolling in order to one see how my neck would be after class. I believe that was the right move because I did have some pain later on in the day. I gotta start back on my grind next week if I plan on fighting at the Pan-Ams.

Here I am sporting some serious bling around my neck..check out my "Meds" smile!!



The hustle never stops..

Well the neck stingers that I have been getting while rolling have finally caught up with me. On Friday I started having what I can only describe as excruciating pain in my left shoulder that kept getting worst during class and the subsequent crossfit training. I finally broke down and went to the doctor and was diagnosed with a pinched nerve:

I am supposed to be out for two weeks but I am going to the chriopractor tomorrow to see if I can cut that down to a week. Keep your fingers crossed for me!!

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Chad of MMAHitFit had us do his Workout of the Day today:

6 Tabata rounds of:
Squats
Burpees
Situps
Sprawls
Pushup
Sitouts

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Class 35 of 200 BJJ classes
Weight 165 lbs.
Instructor: Cassio Werneck

Class Overview:
Cassio continued his single leg takedowns from the sitting up guard against an standing opponent.

Rolling overview:
With my shoulder killing me I only rolled twice and just worked on flowing.

The Crossfit is really starting to effect my cardio. In fact this is how strong I am feeling:

Chad of MMAHitFit had us do his Workout of the Day today:
10 rounds of:
10 Seoi Nage(Entry - 5 each side)
10 Box Jumps
15 Pushup

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Class 34 of 200 BJJ classes
Weight 163 lbs.
Instructor: Cassio Werneck

Class Overview:
Cassio continued his single leg takedowns from the sitting up guard against an standing opponent.

Rolling overview:
I tried working gi brabo chokes every roll with very little success. My "T-rex" arms are really a problem. Even when I have my opponent's posture completely broken I still cannot lock the choke in against anyone over 130 lbs. My plan is to continue trying to work the brabo until I figure out an entry that will allow me to actually finish the choke. In fact I am putting together a huge blog post with all of my brabo notes.

In addition I got a chance to roll with "Yemaso" and was fighting for my life the whole round...hail storm of submissions!!

The hustle never stops..

Class 34 of 200 BJJ classes
Weight 163 lbs.

Instructor: Cassio Werneck

Class Overview:
Cassio had us working single leg takedowns from the sitting up guard against an standing opponent.

Key points(Turtle/Double Leg):
1. Keep you head inside.
2. Maintain firm control of single leg.
3. Keep arms tight to reduce chance for under hooks

Rolling overview:
I rolled 3 rounds one handed because my left hand is still giving me trouble. It is funny how some training partners are cool and will stay away from your injury and others could really give a damn if you are hurt. My buddy Pedro saw I was rolling one handed and put his arm under his belt as we rolled. Mi hermano!! Another guy I rolled with early actually grabbed my hand and squeezed it. Oh well it beats sitting out. I am really starting to research and drill my brabo chokes. I will be posting about it in the near future

Chad of MMAHitFit had us do his Workout of the Day today:

10 rounds of:
1 min of jumping guard
1 min of grip fighting
1 round of academy carrying your training partner.

I can really feel the difference that the crossfit is starting to have on my cardio. If you have a chance stop by and workout with Chad the Mad Scientist.

The hustle never stops..

Class 33 of 200 BJJ classes
Weight 165 lbs.

Instructor: Marcos Torregrosa

Class Overview:
It was picture day over at Capital City BJJ so I went over there to train. We had a pretty big turnout.

Marcos continued his guard retention series and had us drilling keeping guard without using our hands. However your opponent is allowed to use his hand....Very tough!!

Capital City BJJ has a very nice academy
and I must say I love the big timeclock they have for keep time on the rounds.

Rolling overview:
I rolled two rounds but my left ring finger continues to hurt like hell. I was able to train one handed. On Monday I am going to Kaiser for x-rays but there is not much they can do.

I spoke with Marcos after class and he said I need to start working on my leglocks and refining my guard passing so be on the lookout.

The hustle never stops..

Class 32 of 200 BJJ classes
Weight 165 lbs.

Instructor: Marcos Torregrosa

Class Overview:
Marcos had us working to regain position after the opponent ACTUALLY passes the guard into side control. He showed the initial setup into turtle position and a transition into a double leg when the opponent is passing with the "Over Under" pass(or Pancake pass) as it is shown in the following video:



Key points(Turtle/Double Leg):
1. Sit up and away before opponent before he establishes head control.
2. Turn into turtle position keeping elbows in tight.
3. Be aware of any collar grips as you finalize position.
4. Continue to turn in the direction that you sat up in and use near side arm to check the opponent's near side leg.

Rolling overview:
I rolled all the rounds but I probably broke my left ring finger after my training partner. He rips my seemly tight collar grip with both off hands and finger felt like I slammed it in a car door. I am going to train over at Capital City BJJ tommorrow with Marcos but it will probably be one handed.

Chad of MMAHitFit had us do his Workout of the Day today:



As many as possible rounds in 12 mins.
20 Double leg takedowns(setup and entry)
10 Jump Squats

I did 7 rounds and it was horrible!! My legs and back are completely fried..


The hustle never stops..

Class 31 of 200 BJJ classes
Weight 163 lbs.

Instructor: Marcos

Marcos had us drilling to defend the guard pass this week. Pretty much the same stuff we drilled on Monday. He also showed a cool entry to the reverse triangle/kimura and a reversal sweep off of a guard pass.

Key points(reverse triangle/kimura);
1. Control the space with inside knee.
2. Rock your opponent to create enough space to secure reverse triangle.
3. Continue to pull on the opponent's arm to tighten triangle.

Key Points(reverse sweep):
1. Off of the opponent's over under leg control he attempts to pass.
2. As the opponent passes the near leg and begins dropping shoulder onto your check push his near side arm in towards his chest(Toby suggested pushing at the elbow...good tip brah!).
3. Secure an over the back belt grip and pull on the belt as you bridge and roll under him to secure sweep.

Chad of MMAHitFit had me do his Tuesday WOD today:

Gi or No Gi.
4 rounds
25 pushups
25 pullups
25 situps
25 squats

I only rolled 3 rounds and my allergies are starting to act up. My cardio still is not where it needs to be. I have to make sure I drink my green shake in the morning and hit it hard in class. I have to push harder!!


The hustle never stops..

Class 30 of 200 BJJ classes
Weight 163 lbs.

Instructor: Marcos

Marcos had us drilling to defend the guard pass this week. We were doing basic hip movement to defend the toreando pass as well as spinning through in order to take the back.

Key points:
1. Hip movement in order to get the space to move.
2. Using hands to control the distance between you and the opponent.

Chad(of MMAHitFit) began his 8-week Crossfit preparation for the 2010 BJJ Pans-Ams.  Here is what the workout looked like:  





With a training partner using a Gi or No Gi.
5 rounds
Row 500 meters
50 sit-outs
50 reverse hip escapes

It was not too bad in fact I did 6 rounds to push myself.  However I know that the intensity is going to ramp up over the next few weeks. Looks like I will head over to Capital City BJJ and train some judo as well tonight.

The hustle never stops..

Class 29 of 200 BJJ classes
Weight 163 lbs.

Instructor: Cassio

Cassio showed a guard pass off a Butterfly sweep attempt today.

Key points:
1. Bring free leg back so that the opponent cannot underhook it.
2. Lift up on the opponent's inside leg(non-hooking leg) driving him back.
3. Secure top side underhook and drive weight forward opponent's head.
4. Continue to drive weight forward putting your head next to the opponents.
5. Drop hips and drive through into side control.

Even after the rest day yesterday my hip is in worst shape today. It appears that I am dealing with a touch of sciatica. It feels like I got kicked in the ass by a horse but come to think of it I should be used to getting my ass kicked by now.

The joy of being a middle-aged BJJ guy. I rolled three rounds and paid for it this evening.

We shot a bunch of video today with Marcos and Shavz. I should have it all edited by Tuesday so be on the look out for it in the next few weeks.

Cassio is interested in shooting some techniques on a regular basis. If I can get him to shoot something once a week that will be really cool. He had a funny blooper during our filming with Marcos.

My BJJ brother Chad Satterfield(BJJ brown belt and owner of MMAHITFIT) is starting an 8 week Crossfit program for the Pan-Ams in April. It is going to be 2 months of hell but our cardio is going to be off the hook.

Thanks for the help Chad...but you are still an evil man!!

The hustle never stops..

Class 28 of 200 BJJ classes
Weight 163 lbs.

Instructor: Cassio

Cassio reviewed more Sitting guard another meeting at work caused me to miss warm ups.

Key points:
1. Bring trapped knee to the mat
2. Secure underhook
3. Turn hips out slighty and sprawl out

I rolled every round but my right hip and low back are really tight making it really hard to play half or open guard. The hot epsom bath helped but I may take Thursday as a rest day.

I am starting to work through the problem I was having with Robson's side control.

Cassio helped me with the half guard back take.

Key points:
1. Use both arms to keep opponent over your hips.
2. Feed top lapel to your far side hand and drop elbow tight to the opponents back.
3. Come up onto knee like going to turtle.
4. Pull lapel while moving hips out going.

Have to get some more reps in.

The hustle never stops..

Class 27 of 200 BJJ classes
Weight 163 lbs.

Instructor: Cassio(no-gi)

Cassio reviewed more Half guard passing but unfortunately I was held up in a work meeting and missed all the techniques. That sucks!!

Key points: None

I rolled every round but I am feeling really stiff lately. I have to start stretching to increase my flexibility.

I attempted to work Robson's side control but was having problems controlling the near side arm. The key point that I was missing was turning the opponent onto his side and bringing shin against their back to trap the arm.

Have to get some more reps in.

The hustle never stops..

Class 26 of 200 BJJ classes
Weight 164 lbs.

Instructor: Cassio

Cassio reviewed Half guard passing and passing when the opponent sits up for a single leg.

Key points:
1. Get underhook
2. Control the near side arm
3. Head to floor (near side) next to the opponent's head
4. Keep hips low

I rolled every round and was pretty beat by the end of class.

Shavz and I drilled the techs for passing the half guard that Cassio showed us last week.

I am attempted to work Robson's s-mount to the back take but I am having problems getting the arm wraps. Gotta keep at it though.

The hustle never stops..

Class 25 of 200 BJJ classes
Weight 164 lbs.

Instructor: Cassio

Cassio reviewed the De La Riva sweeps. I was paired up with Eric again he is a good training partner. He is very active and rolls competively.

I sat out for one round but next week I have to start turning up the intensity and not sitting out any rounds.

I am still working Robson Moura's side control and half guard stuff. I am struggling with the Half guard duck under hook sweep I have to get some reps with Shavz.

Cassio showed some good techs for passing the half guard. The big thing is to use the leg down to control the guy's bottom leg while switching sides with hips down.

Class 24 of 200 BJJ classes
Weight 164 lbs.

Instructor: Cassio

Cassio reviewed the hook sweep to taking the back and sweeping from the x-guard. All in all it a been a good week which focused on attacks from the close guard.

I am starting to feel much lighter although I think I may be overtraining. I am feeling tired and broke down before class.

However next week I have to start turning up the intensity and not sitting out any rounds.

I continue to try to work Robson Moura's side control and half guard stuff. I was showing his s-mount to RNC in class today. Once it is setup it is almost impossible to stop. Perhaps I will show it in video at some point.

Class 23 of 200 BJJ classes
Weight 165 lbs.

Instructor: Cassio

No-gi class and Cassio reviewed the hook sweep from the closed guard to the kick over single leg sweep.

Good rolls today although I am still working that half guard and transition sweeps.