Incredible New BJ Penn Documentary By Roots Of Fight.
How To Improve Your Cardio For Brazilian Jiu Jitsu
It can be one of the hardest parts of Brazilian Jiu Jitsu to get used to early on. Whether you are an athletic person or not, when you begin training BJJ, you quickly realize that your cardiovascular endurance is not on the level of the more experienced practitioners in the room. This is perfectly normal.
I was very athletic when started BJJ three years ago. I went to the gym 5 days per week and would do at least 45 minutes of cardio each visit. However when I started rolling, or sparring BJJ, after 20 minutes I was outside hanging over a ledge gasping for air. The cardiovascular drain experienced in Jiu Jitsu cannot be explained until you feel it for yourself.
One of the saddest ways to tap out in BJJ is the “cardio tap”. This is where you tap, not due to a submission hold, but rather lack of cardio. It is always embarrassing and it is never something your coach likes to see.
So how can one improve their cardio for BJJ? This is what Brazilian Jiu Jitsu Legend Marcelo Garcia has to say about the situation:
“I put all of my energy into Jiu Jitsu because I don’t have to do anything (else). I don’t have to lift weights. I don’t have to jog. My energy has to be focused on this if I want to improve on this. If I want to improve on this I don’t want to improve my running or swimming. I want to improve upon Jiu Jitsu so I put all of my energy on that. But, you have to try and reach your limit.”
Essentially Marcelo is saying that if you want to improve your cardio strength for BJJ, do more BJJ, and really give it your best sustained effort!
However some people cannot get to the BJJ gym everyday to practice Jiu Jitsu. If that is your situation, here are some great ways to improve your cardio for BJJ, outside of the academy:
Warm your body up by running at a slow-to-medium pace for about 5 minutes. The sprint portions should last between 10-20 seconds, and the walk portion could last between 20 seconds and 2 minutes, depending on your fitness level and the progression of your training session. The walk portions tend to increase as the session unfolds.
Find a steep hill. You probably have one within a half-mile or so of your house, even if you’ve never noticed it. It doesn’t have to be much. Jog to the hill and then run up it as fast as you can. You’ll be warmed up by the time you reach the top. Walk back down the hill and repeat as many times as you can. The great thing about hill sprints is that they dictate the pace of your run. After four repetitions, my heart always feels like it’s going to burst out of my chest. The light jog back to your house is your cool-down.
Stationary Bike or Aerodyne:
After a warm-up of 5 minutes start your sprint phase by standing up and pedaling as fast as you can for 30 seconds. Then sit down and pedal for 30 seconds at a slow pace (“walk” phase). There are many different sprint-rest combinations you can try, but generally speaking after 20 minutes of 30/30, your legs will be so exhausted that you can barely walk.
One final note for White Belts:
It is very easy to spaz about while rolling which causes an immense energy drain. Look for places and times where you can rest and relax your muscles mid-roll. Sometimes when you pass the guard you can take a few moments to lock in your position, while at the same time relaxing your muscles and breathing. Other times when your guard is passed, there is sometimes a moment or two where you can regather yourself while your opponent thinks about their next move. This latter practice is dangerous against higher belts because they don’t require as much time to ponder their next moves.
Hope you enjoyed the article! Good luck with your cardio and your BJJ journey!
(“The Immortal” Matt Brown)
UFC Fighter Assaults His Brazilian Jiu Jitsu Coach
Alright I gotta say something now I suppose. I have WAY bigger fish to fry, but I can’t help it anymore being that my name is being defamed by a former friend. Yes, I punched the him in the face. No, I am not a violent person. I was provoked. I was pushed first. He put his hands on me first and then cried to the police about it after. That is a bitch move. Not how 2 grown ass men sort things out. I’m not going to give the long version and I’m not going to comment a lot about it. I don’t need the stress and I don’t feel like I need to expend the energy on someone so pathetic. I just absolutely have to let everyone know that I was pushed first and also walked away first and have stayed away and tried to let things simmer down (to no avail). So no more OCC for me for now. Hopefully people see through the lies and see the truth of the matter. I’m not perfect but I’m not in the wrong here. That’s it.
Botti, who operates the Ohio Combat Club where Brown trains, possesses a 6-0 professional record in MMA and was signed with Bellator MMA. However an eye injury and resulting surgeries have forced him to the sidelines and he no longer shows up on the organization’s roster.
Botti posted his account of the incident on his Facebook page:
Well, I wouldn’t say anything here and let the law system speak but looks like the other side of the story is posting things on facebook and trying to get people with them. Here is what happened clear and simple. This UFC fighter who I coached til the day of the incident assaulted me with multiple punches in the head while I was seating in the chair behind the desk. Makes even worse when he knew about my eye condition and the eye surgery that I had only 3 weeks before the day he assaulted me. He also knew I had 16 internal stitches in my eye. Those stitches popped from 2pm to 7pm according the doctor and I had another surgery yesterday. In fact I had 4 surgeries in this eye in the last 15 months and he knew about my struggle with this eye.
We will see in the coming days what results from this altercation. As of now the UFC has kept quiet about the situation. It has been an interesting year for the organization to say the least. Hopefully another great fight doesn’t end up being marred with controversy.
Differences Between Japanese Jiu Jitsu & Brazilian Jiu Jitsu
What’s the difference between Japanese Jiu Jitsu and Brazilian Jiu Jitsu? Japanese Jiu Jitsu was the original samurai art. Some call it the “mother art”. It incorporated everything that they needed to use on the battlefield when the samurai soldiers were fighting. Obviously certain assumptions come along with that; that you are big and strong, that you are wearing armor and that you’re carrying a samurai sword (a katana).
Over the years in Japan the art was passed down from one generation to the next and it was sort of, not watered down, but it was obviously made a bit safer in some ways. As an example, the original “hip throw” wasn’t your back to someone else’s stomach. You would rotate around and it was your back to someone else’s back. You would throw them over the top so that they would land on their neck. The idea on the battlefield was breaking their neck, something you can’t really practice very often.
So there were certain things that were changed and adjusted over the years. But, the interesting thing about Japanese Jiu Jitsu is that it contains so much. There are so many different elements to it in the classes. You might do grappling sometimes, but you also might do kata (synchronized movements, or “forms”). It could be the throws that you see in Judo. It could be Aikido or directional throws. It could be striking, some of which got brought over into Karate. So there are lots of different elements under the umbrella of Japanese Jiu Jitsu.
The main difference between Brazilian Jiu Jitsu and Japanese Jiu Jitsu is that Brazilian Jiu Jitsu focuses on one element of that. That element improves it 100 fold. So while someone who does BJJ may not know anything in terms of kata, or may not know any weapons work, or any of the classical stuff. This section here, which is the grappling game, in my opinion they are much better because they focus on it so much more.
If you enjoy this topic check out our article from Bill Jones where he describes his first BJJ class as one coming from a Japanese Jiu Jitsu background!
It is true that a lot of the techniques that we see in BJJ originally came from Japan, but BJJ has actually built on it so much more now. It’s like branches of a tree. When you learn Brazilian Jiu Jitsu, or Gracie Jiu Jitsu, you will see a lot more branches coming out. You become more able to actually react to what the other person is doing. Many times guys with a Japanese Jiu Jitsu background are more aggressive and harder simply because they have to enforce the techniques that they know.
BJJ is generally a more relaxed art; less classical, with less formality. Brazilians are a lot more relaxed in that respect. As a result there is more testing of the art. Where the Japanese mindset is that the instructor will dictate things to you, in Brazilian Jiu Jitsu the instructor says “Okay I’m going to teach this, now let’s try it.” Things are tested by the instructor.
In Japanese Jiu Jitsu the instructor will dictate and you are forced to have respect. That’s the etiquette. In Brazilian Jiu Jitsu the instructor will teach but then work with you. When you see what is going on there the respect for the instructor is implied through practical means.
Check out this awesome open guard sweep from our friend Mark Cukro of Carolina BJJ!
It is a sweep that works effortlessly when your opponent tries to stop or counter the unstoppable sweep. When your opponent tries to maintain their base they give you exactly what you need to sweep them over, so you can go directly to the mount and then set up a slick darce choke.
Sometimes I will see something and say to myself, “I have seen it all now.” Days like today remind me that there is much more in existence that I have not seen.
In the video below via the Armenian Fighting Championships, 6 year old Armenian kids have a sanctioned MMA fight. The kids clearly have talent. They aren’t just swinging punches in the middle of the street somewhere.
What do you all think? Is this a terrible thing for kids this young? Or is it okay under close adult supervision? Tough call.