White Belt Gold! 70 “BJJ Basics” Techniques In 26 Minutes.




White Belt Gold! 70 “BJJ Basics” Techniques In 26 Minutes.



This video eliminates the talking and gets right down to business! This is truly a valuable reference resource for any of us coming up through the BJJ ranks. Thanks to Vanderson Pires Jiu Jitsu Team of Wellington, New Zealand for putting this together!


Techniques include
#1 Classic/Basic pass guard 00:08
#2 Pass partners guard from standing 00:37
#3 Matador pass 01:12
#4 From half guard – pass into mount 01:21
#5 From half guard – pass into kesa gatame 01:50
#6a From guard – arm bar 02:50
#6b From guard – arm bar defense 03:08
#7a From guard – kimura 03:34
#7b From guard – kimura defense 03:48
#8a From guard – omoplata 04:03
#8b From guard – omoplata defense 1 04:27
#8c From guard – omoplata defense 2 04:53
#9a From guard – triangle 05:18
#9b From guard – triangle defense 1 05:38
#9c From guard – triangle defense 2 06:02
#10a From guard – cross choke 06:26
#10b From guard – cross choke defense 06:43
#11a Foot lock from standing 06:59
#11b Foot lock defense 07:16
#12a From mount – ezekiel choke 07:33
#12b From mount – ezekiel choke defense 07:49
#13a From mount – arm bar 08:04
#13b From mount – arm bar defense 08:26
#14a From mount — americana 08:58
#14b From mount – americana defense 09:21
#15a From mount – cross choke 09:34
#15b From mount – cross choke defense 09:52
#16 From knee ride – arm bar 10:14
#17 From knee ride – cross choke 10:33
#18 From side control – arm bar 10:51
#19 From side control – cross choke 11:08
#20 From side control – americana 11:31
#21 From side control – escape to your turtle 11:44
#22 From side control – re-establish guard 12:05
#23 From side control – upa 12:22
#24 Bridge and Roll defense from kesa gatame 12:52
#25 From partners turtle — clock choke 13:20
#26 From partners turtle — crucifix 13:45
#27 From partners turtle — rolling choke 14:09
#28 From your turtle — omoplata 14:36
#29 From your turtle — take the back 14:56
#30 From your turtle — reversal/inverse 15:13
#31 Sweep from guard — scissor 15:33
#32 Sweep from guard — kimura 15:56
#33 Sweep from guard — pendulum 16:17
#34 Sweep from guard — double leg reap 16:38
#35 Sweep from guard — balloon 17:06
#36 Sweep from guard — omoplata to sofa 17:30
#37 From butterfly guard — hug sweep 17:57
#38 Basic delariva sweep 18:25
#39 Sweep from guard — knee squeeze 18:48
#40 From your half guard — under hook sweep 19:13
#41 From your half guard — grab the foot sweep 19:45
#42a1 Judo takedown — kouchi gari 20:15
#42a2 Judo takedown — deashi harai 20:28
#42a3 Judo takedown — tomoe nage 20:43
#42a4 Judo takedown — uchi mata 20:57
#42a5 Judo takedown — ippon seionage 21:11
#42a6 Judo takedown — kata guruma 21:25
#42a7 Judo takedown — morote seionage 21:42
#42a8 Judo takedown — tai toshi 22:00
#42a9 Judo takedown — o-uchi gari 22:14
#42a10 Judo takedown — o-goshi 22:29
#42a11 Judo takedown — o-soto gari 22:44
#42b Biana/Double leg take down 22:58
#42c Single leg take down 23:16
#S1 Self defense – double hand choke 23:40
#S2 Self defense – one wrist grabbed 23:48
#S3 Self defense – bear hug from front 23:58
#S4 Self defense – bear hug from back 24:18
#S5 Self defense – standing rear naked choke 24:56
#S6 Self defense – standing guillotine 25:10
#S7a Self defense – back on wall double hand choke 25:35
#S7b Self defense – back on wall single hand choke 25:48


How To Tell If Your BJJ Instructor Is A Legit Black Belt




How To Tell If Your BJJ Instructor Is A Legit Black Belt


Generally speaking, earning a Black Belt in Brazilian Jiu Jitsu requires more time than any other martial art. Most will tell you that it takes an average of ten years to earn Jiu Jitsu’s highest rank. If you want to receive the best possible instruction for your money, you will want to make sure that the lead instructor of the academy that you choose is legitimate.


BJJ is growing in popularity and has been outshining other martial arts in terms of growth and attendance. This leads purveyors of other martial arts to have the desire to slap on a black belt with a red bar and claim that they are a Brazilian Jiu Jitsu instructor. Boy is that a terrible decision to make.


A Kung Fu instructor could probably throw on a Karate Black Belt and no one would be none the wiser. You try that jive in BJJ and you will have your name go viral throughout the growing Jiu Jitsu web. The moment you are caught faking, your name will be blasted out to hundreds of thousands of people, within hours.


Here is one of the most recent examples of a fake black belt being exposed:




And of course our meme that ensued:



How can you be sure that your instructor, or potential instructor is legit? How do you find an academy nearby that offers legitimate instruction?


The first step for you would be to do a Google, Bing or Yahoo search for Brazilian Jiu Jitsu academies in your area. Keep in mind that proximity is not the only factor in searching for the best BJJ school for you. It is worth the extra driving time to receive proper instruction.


Each academy’s page will inform you who the head instructor is. After you determine the name of the instructor, search the web for their name to ascertain their BJJ lineage.


All Roads Lead To Gracie




If the instructor that you have searched doesn’t have Helio Gracie or Carlos Gracie at the root of their lineage, this would be an immediate warning sign (there are a handful of exceptions). These gentleman have Japanese predecessors which we can discuss later, but for now, focus your attention on these two.


So long as the instructor of a Brazilian Jiu Jitsu academy can trace their sources back to Helio and Carlos, they should be legit. Brazilian Jiu Jitsu as a sport is still a young one, so it is very easy to pinpoint exactly where someone learned their Jiu Jitsu.


The age of the internet has led to the rise of some handy online resources which can simplify your searching for the perfect academy, and for ensuring that your instructor is a legit Black Belt. Some academies may be owned and operated by Purple and Brown Belts. This is not a cause for alarm so long as they are directly affiliated with a recognized Black Belt who regularly visits the academy to ensure that the instruction and promotions are legitimate and in order.


I highly recommend using BJJ Tree to easily locate your instructor and their lineage.


Planet BJJ and BJJ Finder are two solid places to go to find excellent BJJ instruction close to you, especially when travelling abroad.


Here are some other tips to help you in deciding if an instructor is legitimate or not:


Scan the net for interviews, videos or other media regarding a potential instructor. Are they regarded well? If you are at an academy now, does the instructor have any personal accolades on display? Competition isn’t mandatory for legitimate instruction but can certainly be a solid indicator of skill level and community involvement.


Has your instructor or potential instructor competed in the IBJJF, ADCC, Pans or other major tournament? If it is an MMA academy where oftentimes Jiu Jitsu is found, has the instructor or instructors competed in MMA? If the instructor hasn’t competed, has their students? How do the students fare when competing? If the competitive body of an academy performs well at tournaments, this is a good indicator of solid Brazilian Jiu Jitsu instruction with a legitimate Black Belt at the helm.


If you still have questions after this article contact us on social media and we will do our best to help you out! Good Luck!


How To Improve Your Cardio For Brazilian Jiu Jitsu




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:


Sprint Walking:
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.


Hill Running:
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!


Differences Between Japanese Jiu Jitsu & Brazilian Jiu Jitsu




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.



Where Sports Meet Humanity! Inspirational Video.




This is an incredibly inspirational video that truly represents all that is right with the world. Brazilian Jiu Jitsu and MMA are methods of self-defense, but they are also sports. The video below couldn’t be more accurate in terms of expressing these values that are intrinsically connected to true sportsmanship.



What I Learned As A Five Year BJJ White Belt




What I Learned As A Five Year BJJ White Belt
by BJJJ1


There were several times over the years when I thought about quitting. There were days when I was getting owned by everybody on the mat, but I somehow managed to push through and made it to blue. I wanted to share some things, for the white belts out there, that made all the difference for me:


• Submit your ego. Seriously. Keep in mind that you’re there to train, not to prove.


• Try to break yourself of the “Oh well, I can’t stop this pass/sub/reversal from happening. I’m just gonna sit here and take it“- attitude. Try anyway. Struggle. If the escape you try doesn’t work, then it doesn’t work, but remember that you’re not there to prove anything. You’re there to train, so TRY. Because trying will always improve your endurance, strength, sensitivity, and experience.


• Don’t train injured.


• Ask questions. Don’t be surprised if no one gives you any kind of guidance if you keep your mouth shut the whole time.


• Be supportive of both your juniors and seniors. Set an example. You don’t need a black belt to be everybody’s favorite person to train with.


• Roll. There are too many low ranks that bounce when the mat opens up after practice. High ranks stick around and work, and low ranks that are too self-conscious to grapple wonder why high ranks are so good. Go get your ass kicked. It’s practice with your team. Get tapped out. Pick your favorite submission and go hunting. And get tapped out some more in the process.


• Don’t make excuses. BJJ is the realest, no bullshit aspect of my life. When something goes wrong on the ground it’s because either I made a mistake or I didn’t know what was happening. Both of those situations are fixed with learning.


• Share your knowledge. If something works for you and you keep hitting it on training partners, teach them what you’re doing and show them how to defend your best game. Because if your training partners learn how to defend your best game, it will either force you to improve the technique or get you to master something new.


I saw this post on r/bjj and asked the OP if I could share this with our followers. He was happy to let us share. I hope you all enjoyed it as much as I did.


Drilling BJJ Is Not Killing. Relax White Belt.




Drilling BJJ Is Not Killing. Relax White Belt.


There comes a point in time during your White Belt Jiu Jitsu journey where you realize that you don’t have to resist 100% while drilling. Perhaps when you first join an academy therein lies a stigma to prove that you aren’t weak, and that you are ready to prove yourself on the field of battle. This is understandable, but please White Belt, take heed the following wisdom.


When you are “drilling” with someone and it’s your turn to play the “bad guy”, it’s your job to be a practice dummy. Sooner, rather than later, you need to learn the balance between resisting too much, and resisting too little. Doing so will allow your teammates to improve their BJJ, and your BJJ will also improve. It turns out that when you give your teammates training respect, you often times receive it in return. Contrarily, if you don’t allow me the opportunity to get my reps in, I can also be a horrible training partner.


I have literally drilled with people where it turns into a spontaneous roll session. If we are drilling armlocks from the mount position, for speed and for fortifying that attacks particular neurological pathway, you need only resist 50-70%. No one is watching. It is just you and your teammate. You lose no face in repeatedly succumbing to an attack during a drill. There is no need to show that you can reverse the position and stack me at this point in time. Everything will be ok.




Drilling is about repetition, not resistance. When you are rolling and free-sparring, you can resist 100%! If you were a cool person though, you would sometimes give a little so that everyone can have a good time. That teenager that you just wrecked will appreciate the opportunity to live to fight another day.


Don’t take this as coming from a small person whining about their size disadvantage. I am a 200lb fellow. There aren’t many people who advantageously “outweigh” me. I just find enjoyment in trying to be the best training partner that I can be, as should you.


Believe me, in the end, everyone wins.


Below is an excellent partner drilling video by Roberto Atalla that will serve to give you an idea about proper resistance.



Top 10 Excuses To Use When Tapped Out By A White Belt




It can happen to anyone. When it does happen it is mortifying and horrific. You just got tapped out by a white belt.


You need to quickly come up with an excuse before being subject to ridicule from your coach and/or teammates. As also, you simply cannot allow a loathsome white belt the satisfaction of knowing that they beat you fair and square.


Below are my top 10 favorite excuses to give when a white belt taps me out. Enjoy.


1. I had a long, tiring day at work.


2. I was testing out my defense.


3. I’m really sore from working out at the gym (or from doing crossfit).


4. The mat was slippery so I lost my footing when trying to hip escape.


5. I was hoping coach would see, so he would know that you are improving and promote you.


6. I was just checking to see if you knew how to finish that submission. Nice job!


7. I saw your kids (wife, husband, friend) watching us roll and wanted them to see you beating up a higher level belt.


8. I rolled with coach tonight and he totally drained all of my energy.


9. I didn’t have time to tell you but what you did was illegal under IBJJF rules. (“You were reaping the knee” works well, or “your fingers were inside of my sleeves” is another good one.)


10. Wow. Looks like I can’t keep it playful with you anymore!


Memorizing these excuses and implementing them into your game will prove as invaluable as shrimping back to guard. Take it from this blue belt! You will thank me later!