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Whenever students get into the rhythm of Brazilian Jiu-Jitsu training, life is perfect. Submissions come with regularity. Energy levels are as high as the mood in the academy. As well, students reach a degree of technical proficiency unfathomable when they first donned their gis. This is the honeymoon stage of being a Brazilian Jiu-Jitsu student. Past this honeymoon phase, everything either deteriorates or goes stale. Submissions fail. Going to practice is a chore, and tying a belt takes a few seconds longer than usual. This is not uncommon in Brazilian Jiu-Jitsu. In fact, it’s a ubiquitous phenomenon across many athletic endeavors. Referred to as burnout, it discourages many students of Brazilian Jiu-Jitsu, making other sports or laziness seem more appealing and productive. Luckily, there are ways around this. First, it’s important to know when burnout is taking place. Let’s kick off the discussion with a discussion of burnout and fatigue! It’s Not Laziness: The Signs of Burnout Training Brazilian Jiu-Jitsu is like training in other sports in the sense that training involves exposure to stress. Stress — whether mental or physical — isn’t always a bad thing. In fact, strength and conditioning research has shown time and time again that there’s a healthy dose of it. It’s the job of every coach to dose training correctly to elicit the right physical response. Stress and recovery bring about the desired responses to training — whether it’s lifting a heavier weight or being automatic with the triangle. Unfortunately, there comes a point where stress builds, but the capacity to recover doesn’t follow. This is when burnout and fatigue occur. When too much training takes place at the expense of recovery, injuries and de-motivation follow shortly — the opposite of why anyone enters the academy. What does burnout look like in Brazilian Jiu-Jitsu? Here are the tell-tale signs to look out for: Decreased Motivation to Train De-motivation isn’t uncommon. In fact, it’s normal to a point. However, when the lack of motivation to train persists for more than a couple of weeks, it might be time for a break. Often, a lack of motivation is the body’s way of saying that even the nervous system is fatigued. A fatigued nervous system is not something to scoff at. It can lead to a laundry list of negative adaptations like hormonal imbalances and reduced muscle activation. A General Feeling of Exhaustion Along with a lack of desire to train is a general feeling of just being run to the ground. Granted, trainees experience exhaustion in different ways. The most common complaints include muscle soreness that lasts for a week, an inability to focus, and poor sleep. Decreased Performance on the Mats A lack of motivation followed by training fatigue is sure to translate to a poor mat game. Whenever students experience prolonged muscle soreness, they execute moves poorly. Worse yet, an inability to focus inhibits learning in the academy, adding to the list of sloppy moves on the Tatami. Injuries Galore Injuries occur as a result of overuse. When students train in the absence of adequate recovery, inflammation accumulates in the muscles and joints. After continued usage past the point of inflammation, it’ll only be a matter of time before something snaps — and it doesn’t need to be from a submission. 5 Ways To Choke Out Burnout As soon as the signs of burnout appear, manage training fatigue using these five actionable steps: 1. Get More Sleep Sadly, many trainees don’t get seven to nine hours of sleep every night. It’s no surprise that many of them start complaining of burnout or fatigue after the fourth week of Jiu-Jitsu training. For both elite-level and beginner practitioners of the sport, sleep needs to be part of an overall recovery strategy. In fact, it needs to be the cornerstone of one. Sleep is when the muscles recover and rebuild after a long day of work, school, and mat work. More importantly, it’s a time for the nervous system to recharge and reset for another day of work. 2. Dial-in Nutrition This isn’t just important in Brazilian Jiu-Jitsu. It’s vital to every sport. Nutrition is another pillar of any recovery strategy. Without it, trainees would accumulate training fatigue faster. Optimizing food intake means different things for different people. For athletes, a good rule of thumb is to consume a diet of whole foods like on the Helio Gracie diet. It’s also a good idea to keep alcohol to a minimum, and the same goes for simple refined sugars. When it comes to protein, trainees shouldn’t get too hung up on supplementation. After all, it’s all about fueling for Brazilian Jiu-Jitsu training and competition — not winning the Olympia. Contrary to popular belief, fats need to be in your training diet. Of course, these need to come from clean sources like egg yolks, nuts, and avocados. Fats are the building blocks of hormones and are necessary as a secondary energy source. All in all, by eating foods that don’t come from a packet, the chances of burnout drop dramatically. 3. Rest Days — Take Them Many beginner and intermediate trainees fall under the spell of training day-in and day-out. Indeed, this is possible — whether it’s healthy and sustainable is a different story. Fatigue isn’t something that occurs after training. It’s accumulative. It builds over weeks and months, piling continuously with hours of drilling and rolling. To maximize recovery, resting a day or two is a must. Rest isn’t for the weak. Trying to do without it can and will make anyone weak. 4. Listen to Your Body The body is an intuitive piece of machinery. It abounds with feedback mechanisms, sending tangible (yet often ignored) signals of when to push and when to back off. Trainees need to be in tune with their bodies, paying attention to every change no matter how subtle. Every change in the resting heart rate to the sensation of thirst is a sign that it’s time to put down the gi and take a breather. 5. Make the Hard Work Fun With Variety In reality, training fatigue isn’t always a physical thing. For some, it’s all mental — and that’s okay! For this group, training stress isn’t the problem — monotony is. Solving this problem is easy. All trainees need to do is add some variety to the hard work they put in. Students of Brazilian Jiu-Jitsu can introduce training variety in many ways. Some visit other academies for a change of scenery and training partners. Others master different submissions. Whatever form novelty takes in training, it’s sure to provide that much-needed dopamine hit to a trainee. The variety reinvigorates training and expands the student’s horizons, also mitigating the effects of burnout. Bonus Tip: Leave, But Only for a While! It’s as the saying goes: “Absence makes the heart grow fonder.” It’s a hard pill to swallow for some students, but Brazilian Jiu-Jitsu is like all things beloved — it’s worth taking time off from it temporarily. By being away from the academy and the mats, students can rest, recover, and miss Brazilian Jiu-Jitsu. After a short sabbatical from the academy, trainees will have recovered, chomping at the bit to roll on the mats once again. Try a free week with us at Granite Bay Jiu-Jitsu! Train. Recover. Improve. Olympic weightlifters at the highest level mentioned the secret to peak performance. According to them: “Be impatient with recovery and patient with progress.” This is also true in Brazilian Jiu-Jitsu. Training is cyclical, ebbing and flowing between stress, recovery, and adaptation. Improvement takes place only after full recovery from the stress of training. Without recovery, fatigue builds, and the athlete burns out.  Are you into evidence-based Brazilian Jiu-Jitsu training that invigorates more than annihilates? Try a free week with us at Granite Bay Jiu-Jitsu!

It is never too early to worry about your child's physical fitness. Starting from a young age can help set the foundation for a healthy and active lifestyle as an adult, hence the importance of physical activity at a young age. There are many benefits to being physically fit, such as reducing the risk of chronic diseases, maintaining a healthy weight, and improving mental health. Ensuring that your kids are physically active is one of the best things you can do for their long-term health. So how do you get them moving? Check out our tips below! Why Is Physical Activity Important? Physically active kids are healthier overall. They're less likely to develop chronic diseases like obesity, heart disease, and diabetes. Active teens also have better mental health and perform better in school. Physical activity has many benefits for kids, but fun is the best reason to get them moving! There are so many activities that kids can enjoy, from sports to dancing to hiking. As long as your child is active and enjoying themselves, they're doing their body a world of good. For teens, there are additional benefits to being physically active. Fit teens are less likely to develop depression or anxiety, and they're also more likely to have healthy relationships. Active teens tend to feel better about themselves and have more self-confidence. They're also less likely to engage in risky behavior, such as drinking, smoking, or using drugs. Nowadays, many teens spend a lot of time sitting in front of screens. Whether they're playing video games, watching TV, or using their phones, they're not getting the physical activity they need. This can have severe consequences for their health. According to the Centers for Disease Control and Prevention (CDC), physically inactive kids are more likely to be overweight or obese. They're also more likely to have high blood pressure, high cholesterol, and type 2 diabetes. The good news is that physical activity is something that we can all work on, regardless of our age. It's never too late to start getting active, and the benefits are worth it. How much physical activity does a kid need each day? How Much Physical Activity Do Kids Need? This depends on the child’s age, weight, and sex. According to The Centers for Disease Control and Prevention (CDC), kids need at least 60 minutes of physical activity every day. This can combine aerobic activity, muscle-strengthening activities, and bone-strengthening activities. 60 minutes may sound like a lot, but it can be spread out over the day. As parents, we have to find creative and fun ways to get our kids moving. Here are the three types of physical activity that kids need: Aerobic Activity Any physical activity that gets your heart rate up makes you breathe harder. It’s essential for overall health and can help reduce the risk of diseases such as cancer, obesity, and heart disease. Aerobic activities include running, swimming, biking, and dancing. Muscle-Strengthening Activities are exercises that make your muscles work hard. They can help reduce the risk of injuries and diseases such as obesity and heart disease. Examples of muscle-strengthening activities include weightlifting, pushups, and squats. Bone-Strengthening Activities are exercises that work your bones. They can help reduce the risk of osteoporosis, a condition that causes bones to become weak and break easily. Bone-strengthening activities include jumping, playing hopscotch, and climbing stairs. The Dangers of Not Enough Physical Activity for Kids and Fit Teens Physical activity is essential for children and teens to maintain good health. People of all ages need some level of physical activity to maintain their health, but it is significant for kids and teens. The dangers of not getting enough physical activity are many: Physically inactive children are more likely to be obese or overweight. According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than doubled in the past 30 years. Nearly one-third of children and adolescents in the United States are obese or overweight. This increases their risk for health problems such as Type 2 diabetes, high blood pressure, and heart disease. Inactive children are also more likely to have low bone density and experience early onset osteoporosis in adulthood. Lack of physical activity can lead to several psychological problems, such as depression and anxiety. Inactive children are more likely to suffer from poor academic performance. The importance of physical activity for children and teens cannot be overstated. It is essential for good health now and in the future. Parents and caregivers should ensure their children get enough physical activity every day. There are many ways to do this, including signing them up for sports teams or dance classes, going for walks or hikes together, playing tag or other active games, or using a home exercise program. No matter what activity you choose, make sure it is something your child will enjoy and will want to do regularly. Physical activity is an integral part of a healthy lifestyle and should prioritize for all children and teens. Physical Activity’s Impact on Development The importance of physical activity for children and adolescents is well-known and has been extensively studied. A growing body of research shows that physical activity impacts brain development, helps prevent obesity and chronic diseases, and improves academic achievement. Let's look at every stage of a child's physical and cognitive development and how being active helps foster healthy growth. 2 to Age 5 In early childhood, physical activity is crucial for brain development. It helps children learn new things and make connections in their brains. Research has shown that physically active toddlers have better cognitive skills, such as memory, problem-solving, and language development than their inactive counterparts. In addition to the benefits for the brain, early childhood is also a time when children are developing their habits for life. If they become physically active at a young age, they are more likely to maintain that behavior as they get older. 5 to Age 12 Physical activity plays a vital role in brain development during the school-age years. It helps children learn and remember new information and improves academic achievement. Physical activity is also beneficial for reducing the risk of obesity and chronic diseases such as heart disease, stroke, and diabetes. These health conditions can develop during childhood and adolescence, so it’s important to get kids active and keep them healthy now. 13 to Age 19 Teens go through many changes – physically, emotionally, and mentally. It’s a time of growth and development, and physical activity is a vital part of that process. Physical activity helps teens regulate their emotions, build self-confidence, and cope with stress. It also helps them sleep better, reduces the risk of chronic diseases, and maintains a healthy weight. In addition to the physical benefits, being active also positively impacts mental health. Exercise releases endorphins, chemicals in the brain that make you feel good. This is one of the reasons why exercise is often recommended as a treatment for depression and anxiety. Physical Benefits of Physical Activity for Children and Fit Teens Physical activity is vital for children and teens for many reasons. First and foremost, regular physical activity provides health benefits. Participating in physical activity helps maintain a healthy weight. It reduces the risk of developing obesity and chronic diseases such as heart disease, stroke, type II diabetes, and various types of cancer in later life. Exercise also helps to keep bones and muscles strong, improve moods and mental health, increase energy levels, and promote better sleep. Children and teens must regularly engage in physical activity to reap these benefits. This doesn’t mean hours in the gym or on the field; any physical activity is better than none. An excellent way to ensure that your children and teens are getting enough exercise is to ensure they have a variety of activities they enjoy, from playing sports to dancing to swimming. Encouraging your children and teens to be physically active is one of the best things you can do for their health. Help them find activities they love, and make sure they get plenty of exercise; it will benefit them now and in the future. Mental Benefits of Physical Activity for Children and Teens Did you know that physical activity has a plethora of mental benefits for children and fit teens? Exercise releases endorphins, which promote positive moods and reduce stress. Additionally, active kids are typically better learners, as physical activity helps to improve focus and concentration. Being physically fit can also boost self-esteem and confidence, as kids learn to appreciate their bodies and what they can do. In a world where so many things are out of our control, it’s reassuring to know that there’s one thing we can continually improve: our health! Make sure your children and teens are getting enough physical activity – it will benefit them in ways you never imagined. Try A free Week at GBJJhelp your child learn the importance of physical activity Conclusion Physical fitness is essential for all ages, but it is significant for teens and children. A fit body can lead to a healthy mind and body, so it is important to make physical activity a regular part of your child’s life. Teenagers who are physically fit are less likely to suffer from obesity or other chronic health conditions, and they are also more likely to have better mental health. Physically active children have been shown to have better academic performance and social skills. By encouraging your teen or child to be physically active, you set them up for a healthy and happy life.

If you're like most people, you probably don't give much thought to your supplements. You might pop a multivitamin every morning because your mom told you to or down a protein shake after your workout. After all, that's what all fitness bloggers recommend. When it comes to optimizing our health, we often turn to modern medical science for guidance. However, looking back at our ancestral roots, others believe that the answer lies in looking to our ancestors for guidance can reveal some surprising – and effective – ways to improve our well-being. Here are three ancestral supplements you should consider taking: Ancestral Supplements Wild Caught Fish Eggs Fish eggs are a nutritious and sustainable source of protein, omega-3 fatty acids, and other nutrients. They're also a rich source of choline, which is important for fetal brain development and cognitive function. Choline is also essential for cell membrane formation, nerve communication, and the transport of lipids in the body. Wild Caught In New Zealand Absolutely No Fillers (or) Flow Agents 100% Freeze-Dried & Non-Defatted Third-Party Tested For Purity Allergen-Free Suggested Use: 6 capsules per day Check It Out: >> Click here to check the latest prices for Ancestral Supplements Wild Caught Fish Eggs on Amazon << Ancestral Supplements Grass Fed Bone and Marrow Bone marrow is a nutrient-dense food that is high in protein, minerals, and essential fatty acids. It also contains all the vitamins and minerals needed for cell growth and repair. Bone marrow helps improve joint health, skin health, digestion, and immune system function. Grass-Fed & Grass-Finished No Hormones or Antibiotics No GMOs 100% Freeze-Dried & Non-Defatted Third-Party Tested For Purity Allergen-Free Suggested Use: 6 capsules per day or as directed by a healthcare professional. Check It Out: >> Click here to check the latest prices for Ancestral Supplements Grass Fed Bone and Marrow on Amazon << Ancestral Supplements Grass Fed Colostrum Colostrum is a nutrient-rich substance that is produced by mammals in the first few days after giving birth. It is high in protein, minerals, and essential fatty acids. Colostrum helps improve joint health, skin health, digestion, and immune system function. Pasture Raised In New Zealand & Australia Grass-fed & Grass-Finished Hormone, Pesticide & GMO-Free Absolutely No Fillers (or) Flow Agents 100% Freeze-Dried (or) Low-Temperature Spray Dried & Non-Defatted Third-Party Tested For Purity Allergen-Free Suggested Use: 6 capsules per day or as directed by a healthcare professional. Check It Out: >> Click here to check the latest prices for Ancestral Supplements Grass Fed Colostrum on Amazon << Why Ancestral Supplements? What began as a simple lifestyle adjustment soon evolved into a one-of-a-kind supplement firm that makes use of a variety of animal organs and tissues. The supplements are 100% freeze-dried animal organs that are delivered in capsule form by Ancestral Supplements. The procedure ensures that you obtain all of the nutrients and that they are not destroyed in any way. This company's products are also suitable for a wide range of diets; whether you follow the keto diet or the paleo diet, the products from Ancestral Supplements may be the best option for you. Types of Animal Organ Meats Used for Ancestral Supplements There are a variety of meats used in the production of Ancestral Supplements products, including beef and fish. The company also uses a variety of organ meats, such as liver, heart, and kidney. All of the meat used in the supplements is grass-fed and free-range. The freeze-drying process helps to retain the nutrients in the meat, and this is especially important for organ meats, which are often nutrient-rich. The capsules also do not require refrigeration, so they can be stored anywhere. Ancestral Supplements use several animal organs and tissues to create their supplements, some of which are: Beef Organs - liver, heart, kidney, including bone and marrow. Fish eggs Colostrum Placenta and many more... The Advantages of Taking Ancestral Supplements There are many reasons to consider taking Ancestral Supplements. The company's products are some of the most nutrient-rich on the market, and they are also free of fillers and other additives. In addition, the supplements are suitable for a variety of diets, so you can find one that fits your needs. The capsules do not require refrigeration, so they are easy to store and transport. The meat used in the production of Ancestral Supplements products is grass-fed and free-range, so you can be sure that you are getting high-quality meat. The supplements are also GMO-free, ensuring that you are not consuming any genetically modified ingredients. Ancestral Supplements also supports sustainable farming practices, so you can feel good about supporting a company that is committed to preserving the environment. Since these supplements come from animal organ meats, they provide all of the nutrients that our ancestors consumed. This means that you can get all of the benefits of taking a multivitamin, without any fillers or additives. Ancestral supplements are also excellent for athletes. The meat in the supplements provides protein and other nutrients essential for muscle growth and repair. If you are looking for an all-in-one supplement that provides a variety of nutrients, Ancestral Supplement is a great choice. The company offers a range of products to suit a variety of needs, so you can find the perfect supplement for you. Side Effects Like any other supplement on the market, there are always going to be some potential side effects associated with taking Ancestral Supplements products. However, these side effects are typically very minor and go away relatively quickly once your body adjusts to the new supplement. For pregnant women or women who are breastfeeding, it is always best to speak with a doctor before taking any new supplements. This is especially important when it comes to supplements that contain high levels of vitamin A, which can be harmful to both the mother and child if taken in large doses. If you have gout, you should avoid supplements that contain high levels of purines. These supplements can worsen the symptoms of gout and should be avoided if you are dealing with this condition. If you are taking any other medications, it is always best to speak with a doctor before starting any new supplement regimen. This is because there is always the potential for interactions between different medications and supplements. Conclusion There you have it, our top three ancestral supplements that you should consider taking! Each of these supplements has been shown to offer a range of health benefits, and they are all easy to incorporate into your daily routine. Be sure to talk to your healthcare provider before starting any new supplement regimen.

Brazilian jiu-jitsu is a physically demanding sport that can take its toll on your body if you're not careful. If you're not taking the necessary precautions, you could get injured and miss out on valuable training time. Granite Bay Jiu-Jitsu has prepared this blog post to help you understand what supplements are the best for BJJ athletes. These dietary supplements will help improve your performance in the gym and keep you healthy and injury-free. 3 Best Dietary Supplements for Brazilian Jiu Jitsu Athletes Are you looking for an edge in the competition? Here are three dietary supplements to help you reach your Brazilian jiu-jitsu training goals. 1. Best MCT Oil: Natural Force Organic MCT Oil MCT oil is a "medium-chain triglyceride" derived from coconut oil. It’s a natural, satiating, and calorie-free energy source that provides a clean burn without the crash you might experience with other energy supplements. MCT oil also aids in cognitive function and mental clarity. Wrestlers and jiu-jitsu athletes can benefit from using MCT oil before training to help improve their energy and focus. Natural Force Organic MCT Oil provides a convenient and sustainable source of healthy fats. The oil, which is made from cold-pressed virgin coconut oil, contains 14 grams of full-spectrum MCTs per 1 tbsp serving. It is free from sugar and carbs, making it ideal for keto and low-carb diets. Natural Force Organic MCT Oil is also eco-friendly. It is packaged in an infinitely recyclable glass bottle, and the product label is biodegradable. With its many benefits, Natural Force Organic MCT Oil is an excellent choice for those looking for a healthy and sustainable source of healthy fats. You can put this into your coffee, salad, or smoothies for an extra energy boost before training. >> Click here to check the latest for Natural Force Organic MCT Oil on Amazon << 2. Best Magnesium Oil Spray: Ancient Minerals Magnesium oil sprays have been gaining popularity in recent years to increase magnesium levels. Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It is involved in energy production, muscle contraction, and nerve function. Magnesium levels can be depleted by stress, lack of sleep, and certain medications. This can lead to symptoms such as fatigue, muscle cramps, anxiety, and headaches. Magnesium deficiency is common, especially among athletes. Symptoms of magnesium deficiency include fatigue, muscle cramps, and anxiety. Brazilian jiu-jitsu and other contact sports put athletes at a higher risk for magnesium deficiency due to the increased demands on the body. Ancient Minerals magnesium chloride oil is a concentrated spray that can be used to restore magnesium levels and encourage healthy skin. Magnesium chloride is one of the most efficient and absorbent forms of magnesium, making it an ideal choice for topical application. The light, refreshing spray can be used directly on areas of need, such as the neck, shoulders, or feet. It's also water-soluble, making it easy to mix with other body oils or lotions if needed. It is easily absorbed through the skin and does not require digestion like oral supplements. Ancient Minerals Magnesium Oil is also free from synthetic ingredients, fragrances, or fillers. It’s an excellent choice if you're looking for a high-quality magnesium oil spray. >> READ REVIEWS for Ancient Minerals Magnesium Oil Spray on Amazon << 3. Best Greens Powder: Naked Green Brazilian jiu-jitsu athletes need to be careful about their diets to make sure they're getting all the nutrients their bodies require. While a healthy diet is the best way to get the vitamins and minerals you need, it's not always possible to eat ideally every day. That's where green powders come in. Green powders are a convenient way to get a nutrient-rich boost, and they can be added to smoothies, juices, or even water. Additionally, many green powders contain probiotics and enzymes to aid in digestion. Naked Greens is a premium greens powder that contains six different organic vegetables and grasses, probiotics, a prebiotic, and adaptogens. Naked Greens was created to help reduce stress, balance cortisol levels, and promote gut health and body detoxing. Naked Greens makes an excellent addition to any daily routine for better overall health. Most powders on the market contain low-quality ingredients that are not effective. Naked Greens is different because it only uses organic, whole food ingredients that are non-GMO, gluten-free, and vegan. Plus, it has zero artificial sweeteners, flavors, or colors — ideal for those who are looking for a natural product. Naked Greens is a great way to ensure you're getting the nutrients your body needs, even on busy days. >> Click here to check the latest for NAKED nutrition Super Greens on Amazon << Final Thoughts As any jiu-jitsu athlete knows, proper nutrition is essential for peak performance. While a healthy diet is the foundation of good nutrition, there are times when it can be challenging to get all the nutrients your body needs from food alone. Dietary supplements are a way to boost your nutrient intake and make sure your body has what it needs to perform at its best. There are many different dietary supplements on the market, so it's essential to choose those backed by science and of high quality. The three supplements we've recommended for you today — magnesium oil spray, greens powder, and MCT oil — are all excellent choices for BJJ athletes. Remember to consult with your doctor before starting any new supplement regimen, especially if you have any pre-existing medical conditions.

There has been some confusion about where and who invented Jiu Jitsu. Regardless of when or who established Jiu-Jitsu (also known as Ju-Jitsu), it is known to have originated in Japan. It is said that it originated from Buddhist monks in India. It was developed for Japanese Samurai to defend themselves if they were left unarmed and on foot. Due to their heavy armor, the samurai were limited in their movement, thus preferring chokes, joint locks, and throws over striking. Jiu-Jitsu had fragmented by the mid-1800s into several styles or "ryu". Though the styles varied, all the styles included strikes, grappling, and weapon use in hand-to-hand combat. Jigoro Kano was a highly regarded Jiu-Jitsu practitioner who developed his system based on 'randori', or full-power exercises against highly skilled opponents. It was an entirely different concept than that of partners at the time. After Kano's style developed into Judo, this form of martial arts became widely practiced across the globe. The Gracie Connection The end of the Samurai era brought the invention of the gun and the development of new sports that practiced martial arts. Jiu-Jitsu eventually evolved into many variations in Japan, such as Karate, Aikido, and Judo. There were important aspects of Jiu-Jitsu missing from these arts. Bruce Lee later referred to this conflict as the 'classical mess' due to the lack of reality in the martial arts. When Bruce Lee was alive, he studied grappling and Judo extensively. Bruce Lee believed that traditional martial arts were ineffective. In traditional combat schools, the techniques used were no longer suitable for today's combat scenarios, and without a way to test the techniques, they were like swimming without water. Once the combat art of Jiu-Jitsu and the art of Judo were introduced to the Gracie family in Brazil, Jiu-Jitsu took on a new meaning again. Esai Maeda, also known as Conde Koma, introduced Japanese Jiu-Jitsu (practiced as Judo) to the Gracie family in Brazil around 1914. The Japanese Jiu-Jitsu champion, Maeda was a direct student of Kano, at the Kodokan. He began learning Judo (Kano's Jiu-Jitsu) in 1897. It was during a large Japanese immigration colony that Maeda was allowed to travel to Brazil in 1914. As a businessman, Gastao Gracie helped Maeda establish himself in Brazil's northern state of Para. He offered to teach Carlos Gracie, Gastao's oldest son, traditional Japanese Jiu-Jitsu as a way of showing his gratitude. Eventually, Carlos passed the knowledge on to his brothers. Helio Gracie, one of Gastao and Cesalina Gracie's eight children, was always physically frail. Whenever he ran up a flight of stairs, he would faint. Nobody knew why. A year after moving in with his older brothers in Botafogo, he began studying Jiu-Jitsu. In the next few years, Helio would be forced to watch his brothers only teach after the doctor made this recommendation. A classmate of Helio's showed up for class without Carlos one day when he was 16 years old. Helio, who learned all the teaching methods from watching his brothers, is willing to teach. As the class ended, Carlos apologized for his delay and returned to the classroom. "No problem," he replied. “If you don't mind, I'd be interested in taking classes with Helio in the future." As a result, Helio became a teacher. The Ascension of Gracie Jiu-Jitsu As Helio learned from Carlos, he found that most of the techniques he had learned were difficult for him to execute due to his frail physique. He modified the techniques to accommodate the weakness of his body to make them work for him. As a result of Helio's emphasis on leverage and timing over strength and speed, Gracie Jiu-Jitsu, or what is popularly known as Brazilian Jiu-Jitsu was created with a great deal of trial and error. Helio openly challenged all the reputable martial artists in Brazil to demonstrate the effectiveness of his new system. Helio fought 18 times, including matches against Wladek Zbyszko, a former world heavyweight wrestler champion, and #2 ranked Judoka in the world at the time, Kato, whom he choked out in six minutes. After beating Kato, he had the chance to wrestle the world's best Jiu-Jitsu fighter, Masahiko Kimura, who outweighed Helio by almost 80 pounds. Even though Kimura won, he was so impressed with Helio's technique that he challenged Helio to teach in Japan on the grounds Helio's techniques were not used in Japan. Helio's dedication to the refinement of the art was recognized by the best in the world. Helio and his former student, Waldemar Santana, fought for an incredible 3 hours and 40 minutes, setting a world record for the longest uninterrupted fight in history! Helio is widely recognized as the first sports hero in Brazilian history. Helio challenged boxing legends Primo Carnera, Joe Louis, and Ezzard Charles. None of them accepted. He was a dedicated family man characterized by courage, discipline, and determination, and was a source of inspiration to everyone he encountered. His dedication to the dissemination of the art of Jiu-Jitsu earned Helio Gracie worldwide acclaim and he is widely acknowledged as the creator of Gracie/Brazilian Jiu-Jitsu. The Gracie Triangle If you've seen Jiu-Jitsu academies you have probably noticed their logos feature triangles. Let us first explain what this symbol represents and its origins in Jiu-Jitsu. The Gracie Triangle is a widely recognized symbol derived from the Gracie Academy, which taught Jiu-Jitsu under both Carlos and Helio Gracie. It represents the stable foundation possessed by Gracie Jiu-jitsu masters. No matter which side of it lies, the Gracie Triangle has a strong base. Gracie Jiu-Jitsu mastery comes from the combination of mind, body, and spirit — the three components of each side of the triangle. In the triangle, there's a small inclination near the top that looks like the letter "G" for Gracie. On the inside, the two fighters stand for everyone who studies Gracie Jiu-Jitsu as a way to master themselves on and off the mat - in mind, body, and spirit. If you’re looking for an opportunity to learn more about the history of Jiu-Jitsu, try a free week with us at Granite Bay Jiu-Jitsu.

A grappling dummy is an essential tool for people who practice jiu jitsu. Whether you are an expert or an amateur, you can master the martial arts moves more easily with the help of a wrestling dummy. However, it is not always easy for jiu jitsu practitioners to select which dummy to purchase out of all the many available models in the market. Continue reading to find out what a grappling dummy is and why it is important to have it.  What Is a Grappling Dummy? A grappling dummy is a piece of sports equipment which can be used to practice martial arts moves and wrestling techniques. It serves as a non-living representative of your opponent since it roughly resembles the human body in shape. A wrestling dummy is typically designed to be heavy to mimic the weight of a body to provide a sense of realism. Most models have bendable limbs or movable joints to allow the dummy to assume various positions. Some dummies are sized for adults, while other smaller dummies are created with children in mind. Why It Is Important To Have a Wrestling Dummy? Having a grappling dummy allows you to repeatedly drill positions and transitions, as well as full-force throws and joint locks that may be uncomfortable for human opponents on a continuous basis. The wrestling dummy is the ideal equipment for you if you do not have regular training partners. It is also a suitable tool if you would like to practice the sport in the comfort of your own home. It can minimize the need for fighters to travel to their jiu jitsu studio, especially when their schedule is busy or when they simply feel like reducing their interactions with other people. Aspects To Consider When Selecting a Jiu Jitsu Dummy At present, there are many types of grappling dummies for sale in physical shops and online stores alike. They are made from a variety of materials, plus they come in assorted shapes and sizes. Aside from this, the prices range from affordable to costly. Since different jiu jitsu fighters have different needs, they should carefully consider these aspects when they are considering which dummy to purchase. First, you should keep your personal budget in mind when exploring your options. Aside from estimating how much you can afford to pay based on your resources, you should also assess how much you are willing to pay for it. If you’re not that commited to jiu jitsu, it’s best to start with a more basic model and work your way up if your interest increases. Thankfully, since there are many models in the market, you can easily find a dummy that fits your own budget range. Next, you should find a dummy that matches your age and size. Tall, adult players can choose large, weighty models, while parents should go for small, light models for their young children. Afterwards, you should think about which types of martial art movements you would like to practice on the dummy. Some players use a dummy to perform leg locks, armbars, and transitions, while others employ it for takedowns. The motions that you wish to master should guide you on which size and shape of dummy they should select. What Features Should Influence the Choice of a Grappling Dummy Each jiu jitsu dummy has its own unique set of features. These are some of the factors that you should take into account when you’re thinking of buying a jiu jitsu dummy, including:  Filled or Unfilled Some dummies are already pre-filled with materials like sand, foam, or fabric, while others are not. Buying a dummy that is already stuffed can save time and effort, which is great if you’re short on time. It also guarantees that the dummy has been filled by an expert, so you don’t have to worry about mistakes on that front. However, a filled dummy will cost more to ship because of its extra weight and bulk. It is more affordable to order an unfilled dummy. Due to its compact size, you’ll pay much less on shipping fees. It is also easier to customize its shape and weight compared to a filled dummy. Nevertheless, it is a more work-intensive option because the new owners will need to spend time and energy to stuff it with materials before they can use it. Shape Some dummies are shaped to look like the human body, with a head, arms, and legs. Others seem more like a heavy bag because they do not have any limbs. A human-shaped dummy is an appropriate alternative for jiu jitsu fighters who would like to practice complex moves, such as chokes, armbars, and leg locks. A limbless dummy may be an acceptable option for beginners who simply want to learn the basics of the martial arts form. Weight While the typical weight for dummies is approximately 120 pounds, certain models can weigh more or less than this standard weight. You should select the dummy with the weight that matches your weight and strength. Take note that the heavier the dummy is, the harder it will be to maneuver it. Size Some dummies can be as short as three feet, while others can stand as tall as six feet. Overall, the shorter models are appropriate for kid students, while the taller dummies are more suitable for adults. Of course, if you’re an adult using the dummy mostly for takedowns, then you may prefer a smaller model that’s easier to move around.  Recommended Dummies for Jiu Jitsu Players Check out our guide to the best grappling dummies for BJJ! Best GRAPPLING DUMMIES IN 2022 Get a Free Week at Granite Bay Jiu Jitsu to Hone Your Skills A grappling dummy is a convenient tool for you if you are a jiu jitsu enthusiast. However, practicing with a wrestling dummy all the time is not enough for you to fully develop your martial art skills. Aside from purchasing a jiu jitsu dummy, you should consider undergoing a free week of training at Granite Bay Jiu Jitsu. Our BJJ self-defense methodology will equip you to defeat a larger, stronger opponent by leveraging your natural body movements and timing.Call us at (916) 587-1411 today to maximize your jiu jitsu potential with our guidance. Visit our website now to get your free 7-day trial from Granite Bay Jiu Jitsu.

Brazilian martial arts is a physical and mental challenge. Thus, it’s no surprise that even the most dedicated BJJ practitioners don’t always get on the mats as much as they’d like when they’re aiming to hone their skills. There comes a time when it’s not possible to return to the dojo or training hall. Maybe you sustained an injury. Maybe the urgency of your daily schedule prevents you from attending BJJ sessions regularly. However, even if you’re unable to get on the mat due to time constraints, or injuries, you can still hone your skills in some ways. Therefore, what’s the solution for improving your BJJ when you don’t have time? To live your passion for Brazilian martial arts, you must be ready to take matters into your own hands. Here are essential tips you need to know. Know Your Goals Setting goals for your game improves performance, fight technique, strength, and endurance, as well as self-discipline. Without proper goal setting, both elements of the sport are less likely to be achieved. A successful BJJ fighter should be aware of their goals and should strive to achieve them. It is crucial to have a direction or focus to make your training efforts more meaningful. This is what sets the dedicated grappler apart from the rest. Set realistic and action-oriented goals, and you will be on your way to success! As a BJJ player, you’ll need to list down your long or short-term goals. What will happen in five days, five weeks, five months, or five years? The key is to get organized. Write down where you are now, your goals, and a list of the steps that will get you there. Once you have this structure, it will help you be sure that everything is aligned with your longer-term goals. Evaluate Your Strengths and Weaknesses It’s no secret that training in Brazilian Martial Arts can be difficult. It doesn’t matter if you’re training for the first time or you’ve been training for 10 years. It seems like there is always more to learn. Whether you are a beginner or an experienced grappler, it is crucial to understand your strengths and weaknesses. You can assess yourself in different fields of the sport. Technique By this time, you probably may be aware that BJJ has lots of techniques such as: Submissions Leglocks Back attacks Defense Mental How do you rate yourself with the mental aspect of the sport? Do you have determination? If so, is it enough to push you through success in achieving your goals? By doing this, you can know which specific areas you need to focus on. Other aspects of it to focus on include self-discipline and control. These will not only get you through your workouts each week, but they’ll also give you the endurance needed to win a match. Physical Performance is vital in Brazilian martial arts. That’s why you also need to evaluate which area is failing to hone your skills. In this way, you can take action to improve them. Power, endurance, strength, flexibility, and durability are common attributes that you want to look into. Analyzing the results will tell you what your weaknesses are, and you can work on them for improvement. By tracking strengths and weaknesses while developing long-term goals, you will be able to pinpoint exactly where you need to allocate time, energy, and resources. This will help you achieve better results and ensure that you’re on the right way to achieving your goals. Bonus Tip: Of course, you don’t want to just set goals and analyze your weaknesses or strengths. As you do effective ways and further training to improve your lapses, it is necessary to track your progress, specifically your long-term goals. The key is you want to see if your efforts are paying off. Practice Your Game in Your Head Visualization is the way to hone your skills when you can’t physically be on the mat. It’s a way to build your confidence and train your mind to be more effective in your sport. Whether you’re laying in bed or standing in line at a coffee shop, train your mind to visualize the perfect performance. Through visualizing your techniques and strategies, you can achieve your goals effectively and efficiently. Here is a guide you can use in this method: What do you remember about your last sparring session? Think about that event and how it progressed. What are the mistakes you made? How will you fix those mistakes? You can also recall the last training you attended with your instructor. Visualize the techniques that the instructor has taught you and think about how you can incorporate these techniques. Close your eyes and concentrate on the technique you want to learn: the hand position, the grip, or the control. Look at your hands and mentally rehearse the approach. Do it again from a different point of view, but always keep one thing in mind: visualization is not just an exercise. It’s a powerful way to improve your skills! Develop a Comprehensive Game Plan Developing your grappling game plan is essential to mastering your art. Understanding the logic behind your game will also help you deal with the frustrating moments of trial and error that every grappler inevitably experiences along the journey of their training. For example, you can list techniques you’re good at and then ones that you’re not. Then, write the movement and strategies you’re doing for each technique. After that, you can list some possible good moves or strategies that come from your mind. You can think back to this when you’re in a match, as it will make you feel more prepared and confident. Condition Your Body and Health Strength and conditioning practices are as important to your Jiu-Jitsu training as the class itself. Conditioning your body with strength exercises and with a good diet will improve your performance, reduce the risk of injury, and even speed up your recovery after a hard day of sparring. However, it doesn’t mean that you need to go for in-class training to achieve these. If you don’t have enough time on the mat, you can perform squats, yoga, and other exercises to build your stamina. You already analyze your physical weakness above, so take it as a guide on which areas to focus and build. Good health and improved strength will prepare your body for the rigors of BJJ. This is the reason why you need to discipline yourself and focus on general health and strength. Conclusion At the end of the day, BJJ is a life-long journey that involves multiple factors. There’s no getting around it: mat time is one of the best ways to hone your skills and develop yourself as a grappler. But, it’s not the only way. Whether you’re injured, sick, vacationing, or just want to be more prepared for when you get back on the mat, these tips can help you continue to strengthen your game even when you can’t train live. If you're looking to sharpen your Jiu Jitsu skills, come try a free week at Granite Bay Jiu Jitsu.

Martial arts are an excellent way for children to stay in shape, learn self-discipline, teamwork, and self-defense, as well as build friendships. If a youngster expresses an interest in learning self defense martial arts, don't be afraid to say yes. However, it might be difficult for a parent to choose the right martial arts class for their child. Plenty of schools compete for attention, all claiming that their particular type of martial arts is the perfect one for children. Furthermore, it's important to remember that not all martial arts appeal to youngsters. If you're interested in enrolling your child in self defense martial arts classes, keep reading! This article will go through six martial arts classes for kids and explain the advantages and skills your child will receive from each one. Benefits of Martial Arts for Kids There are plenty of benefits for youngsters who participate in martial arts training. One of the primary advantages is that the lessons they learn during self defense classes can be carried over to other aspects of their lives, like home and school. Here are some of the perks of martial arts for kids: Maintains a Healthy Body Getting youngsters involved in physical activity regularly aids in their growth and development. Martial arts are a great way to keep a child healthy and active while also having a blast! Kids can improve their strength, coordination, flexibility, and agility while working out their entire bodies. Because kids will have more energy for learning and other activities as a result of being physically active, they will feel better about their lives overall. Encourages Self-Discipline Perfecting one's technique in self defense martial arts requires a lot of practice of numerous moves. Punching and kicking correctly is the only way for students to progress — and they learn that these achievements can only be attained through consistent practice and self-discipline. As a physical and mental commitment that demands the complete dedication of both the mind and body, martial arts is more than just a sport. Because of this, a child's self-discipline learned in martial arts training can be transferred to other aspects of their personal life. Knowledge of Self-Defense Martial arts are built on the foundation of peaceful conflict resolution. However, there are times when self-defense might well be required. Although we pray that they never have to use it, knowing how to defend oneself can save a child's life. Basic self-defense skills can equip kids with the skills they need to protect themselves in a dangerous situation. Builds Friendships Martial arts are a fantastic way for kids to meet new people while learning the ropes, much like team sports. Meeting new friends may inspire a child to continue attending self defense classes and urge one another to give it their all and improve. Promotes Teamwork Although martial arts training is primarily a solo endeavor, there are some practices and activities that involve teamwork. This is among martial arts' numerous social opportunities. To improve one's ability to work together, students can form groups and practice a variety of kicks and punches. By learning this way, children are taught how to engage in constructive social interactions in school and other settings What Are the Best Martial Arts for Kids To Learn? Children can pick from a wide variety of self defense martial arts styles, but the best one will rely on what they will gain from the activity. Distinct disciplines demand different talents and strategies to succeed. Understanding each martial arts style and philosophy is the first step towards finding the perfect fit. Tae Kwon Do One of the first styles that new martial arts parents see is Taekwondo, a Korean style renowned for its powerful kicks. Aside from being an official sport in the Olympics, Taekwondo is a fantastic introduction to martial arts for kids because it combines traditional principles and contemporary athletic techniques. This martial arts class is well-liked by children since it teaches them various interesting moves. Since the term "Tae Kwon Do" literally means "the way of the foot and the fist" in Korean, the focus is primarily on kicks, while punches are also taught in certain forms. Patience and self-control are two of Tae Kwon Do's most valuable principles. As a way of life that emphasizes physical, mental, and spiritual unity, it is often regarded as a means of improving one's spirit and quality of life. Karate Kids love karate because it's a fun and safe style of martial arts. If a child likes to get a full-body workout while having a lot of fun, this is the martial arts style for them. As a weaponless self-defense system, karate was developed in Okinawa, Japan, when weapons were outlawed, and its name translates to "empty hands." It is widely practiced around the world, with dojos in almost every major city. Plenty of results will surely pop up by searching for “karate for kids near me.”  Karate is a martial art that emphasizes self-improvement via training, just like any other traditional martial art. A child can learn everything they need to know about discipline, integrity, and happiness by going into the karate dojo. Full-body actions are used in karate, and training concentrates on blocks, blows, evasions, and counterattacks. Wrestling Wrestling is among the most challenging and time-honored forms of martial arts in existence. This martial art is a popular sport in both western and eastern countries. Regardless of a child's height or weight, they can learn to wrestle because there are numerous styles to choose from. Kids can wrestle in high school or college if they begin training at a young age. As a martial art, wrestling is known for its grappling techniques. Takedowns, throws, clinch fighting, and joint locks are among the techniques youngsters will learn in wrestling classes. Since it is among the most physically and mentally challenging types of martial arts, children will gain not only physical strength and stamina but also perseverance and self-confidence. Judo Japanese Judo was the first martial art from the East featured in the modern Olympic games, focusing primarily on takedowns and throws and incorporating locks and submissions. It's an excellent martial art for teaching kids how to command their bodies to control their opponents. The martial art is grounded in rich culture and history that will guide youngsters to grow into well-rounded individuals. It promotes a rigorous training regimen and teaches students the value of putting in the work to attain one's objectives. Muay Thai Muay Thai is a terrific martial art for children. It's known as "the art of the eight limbs" because students are taught to protect themselves using eight points of contact, including their arms, forearms, elbows, legs, knees, and shins. It is also among the simplest martial arts to learn because it provides an excellent stand-up striking style without requiring kids to memorize a lot of complex motions. The martial art includes grappling and striking methods that blend together effortlessly. Children will acquire self-control as Muay Thai students since they spar carefully and deliberately. They will also learn to develop personal objectives rather than working toward pre-determined targets because martial arts does not have a ranking system. Brazilian Jiu-Jitsu As a martial art, Brazilian jiu-jitsu or BJJ is frequently regarded as the safest for children since the focus is on grappling rather than striking. Trainees learn how to execute a takedown using wrestling and judo techniques. They use joint locks and chokeholds to subdue their partner once they're on the ground. Compared to kicks and punches, grappling is less dangerous. For example, when students place their partner in an armbar, they only have to tap to be released from the hold. So, unlike certain striking styles, BJJ is less taxing on the body over time. BJJ helps children learn patience and problem-solving skills by challenging them to find ways to avoid getting submitted while attempting to tap out their sparring partners. The Bottomline When it comes to choosing a martial art class for children, there is no one-size-fits-all discipline. If a child doesn't like the first martial art style they encounter, there are many other options out there for them to explore. Enrolling kids in a discipline they are interested in will allow them to gain the various advantages that come with learning that martial art. Children can stay in shape and develop self-control, teamwork, and self-defense skills while making new friends through martial arts. They can then apply what they've learned in martial arts lessons into their daily lives, including at home and in the classroom.  Call us today to sign your kids up for a free week-long trial period to learn the basics of martial arts.

Kettlebells have recently experienced a surge in popularity, and you might be in search of the best kettlebells to use as BJJ kettlebells or MMA kettlebells. It's no wonder that these simple workout tools have become a staple in gyms, studios, and homes — these cannonball-shaped weights with a handle stuck on top offer several benefits that you can’t find in other gym equipment. The design of a kettlebell allows it to be used in a variety of exercises that utilize entire muscle groups, whether you’re aiming for strength, flexibility, balance, or endurance. The workouts you can do are multiplanar, unlike the linear movements you can do with dumbbells or barbells. You can practice both ballistic movements (short, explosive movements meant for building power) and grinds (slow, deliberate movements meant for building endurance and coordination). Using a kettlebell allows for a total-body workout that can improve your spatial awareness and core strength, which are very important for sports like BJJ. Best of all, they’re highly portable, allowing you to work out wherever you may want, whether in the comfort of your home, the mat of your usual gym, or even at a local park on a sunny day. Interested in purchasing BJJ kettlebells or MMA kettlebells of your own? Check out the list below for the best kettlebells for 2022.         Yes4All Neoprene Coated Kettlebell Weights The Yes4All Neoprene Coated Kettlebell Weights, Strength Training Kettlebells for Weightlifting, Conditioning, Strength & Core Training are sturdy, high-quality kettlebell that’s great for both outdoor and indoor training. It was manufactured with Yes4All’s 10+ years of experience in creating quality fitness merchandise. It has an average of 4.5 stars across 99 ratings on Amazon, with customers expressing their satisfaction with its versatility and affordability.  This kettlebell is built out of a single piece of solid cast iron — with no welds, seams, or weak spots. Its handle is wide and textured, providing a secure grip that customers are satisfied with and eliminating the need for chalk. As buying a kettlebell is an investment, you’ll want to purchase one that will last you for a long while. Yes4All’s kettlebell is encased in neoprene, unlike the typical vinyl coating you commonly see on other products. It helps prevent corrosion of the iron, increases its durability, protects floors and other surfaces, reduces noise, and even improves its appearance. The neoprene casing comes in an eye-pleasing matte and is color-coded based on the different weights — 5, 10, 12, 15, 20, 25, 30, 35, 40, and 45 pounds. Unlike vinyl coatings, neoprene isn’t slippery when wet, is less prone to splitting and cracking, and is also easier to grip, making for a more comfortable workout. >> Click here to check the latest prices for Yes4All Neoprene Coated Kettlebell Weights on Amazon << Amazon Basics Vinyl Coated Cast Iron Kettlebell Weight The Amazon Basics Vinyl Coated Cast Iron Kettlebell Weight is a kettlebell from e-commerce juggernaut Amazon, known for its highly rated products at low prices. And highly rated it indeed is, with an average of 4.8 stars over 8,983 ratings from customers.   This Amazon Basics kettlebell is a solid and sturdy cast iron kettlebell coated in vinyl. The vinyl coating serves as color-coding for the different weights of the product, ranging from 10 pounds to 60 pounds, although currently, only the range from 10 to 40 pounds is available (10, 12, 15, 20, 25, 30, 35, 40). Aside from letting you know the weight at a glance, the vinyl coating also serves to protect floors and surfaces, reduce noise and rolling, and prevent corrosion. It also provides a more comfortable grip for exercises where you grip the bell instead of the handle. The handle itself is textured for a secure grip, and wide enough to support both one-handed and two-handed exercises. Customers have rated it highly for its reasonable pricing and its use as a beginner’s weight for working out at home, great for various dynamic exercises and fitness training. >> Click here to check the latest prices for Basics Vinyl Coated Cast Iron Kettlebell on Amazon << 3. Everyday Essentials All-Purpose Solid Cast Iron Kettlebell The Everyday Essentials All-Purpose Solid Cast Iron Kettlebell is a simple, no-nonsense kettlebell perfect for anyone looking for easy addition to their exercise equipment. Customers have rated it 4.7 stars across 1,857 ratings, so you can rest assured that this kettlebell will serve you well.   Made by Everyday Essentials, this is a high-quality piece made out of solid cast iron. It’s built to last you through countless workouts, with a painted finish for increased durability and protection from corrosion. The paint gives a smooth and slick surface perfect for swinging around, while also not being slippery enough to be hazardous. The handle is wide and textured, designed for a non-slip grip that can fit most hand sizes comfortably. Underneath, the bottom is flat and level, allowing you to use it for push-ups or other exercises that need a sturdy base. Unlike kettlebells with vinyl coatings, you don’t have to worry about bubbles or uneven edges on the bottom that can lead to the kettlebell rolling during use or storage. Its durable design, reliable performance, and affordable price have made it a favorite among both enthusiasts and beginners alike. >> Click here to check the latest prices for All-Purpose Solid Cast Iron Kettlebell on Amazon << Summary Kettlebells are a great, portable tool for intensive, full-body workouts for any level of proficiency. If you’re looking for a modern, colorful kettlebell with a better protective coating, try out Yes4All’s Neoprene Coated Kettlebell Weights. A beginner to using kettlebells and looking for your first BJJ or MMA kettlebells? The Amazon Basics Vinyl Coated Cast Iron Kettlebell Weight is an affordable option that can brighten up your workout space. Lastly, if you want a simple yet durable kettlebell, then the Everyday Essentials All-Purpose Solid Cast Iron Kettlebell is the product for you. Whichever you choose, always ensure that you take proper caution in your workouts to prevent injury to yourself or others and continue on the path to building up your ideal strength.

Stretch out strap exercises are usually seen in physical therapy clinics and schools. They are known to stretch your muscles while improving flexibility. The stretch-out strap can also be used to stretch several parts of your body, including your neck, back, arms, chest, and legs. It can also stretch several muscle groups simultaneously for an all-around body workout. What Are Stretch Out Straps? Stretch-out straps, as their name implies, is a strap that can stretch an object or your body part. It stretches by applying pressure to the materials being stretched. They are convenient and portable since they come in three sizes: small, medium, and large. Types of Stretch Out Straps There are several types of stretch-out strap exercises for different parts of muscles in your body. One primary type is the lower back stretcher, which helps alleviate lower back pain and improve flexibility in this area. You can also stretch out your legs with a separate leg stretcher, and it's specifically designed to stretch your quadriceps, hamstrings, groin muscles, and hip flexors. Stretch-out straps can also be used to stretch out your arms with a forearm stretcher. The arm stretchers are usually designed to remove arm pain, reduce stiffness in the elbow joints, improve range of motion for shoulder joints, and alleviate wrist pain caused by Carpel Tunnel Syndrome. Specific stretchers are also available that can stretch out different parts of your body, starting with your neck, back, shoulder blades, or ribs. The best thing about this equipment is it can be easily folded, making it very convenient to carry around wherever you go for an on-the-go workout anytime and anywhere! Examples of Stretch Out Strap Exercises For Beginners Before using the Stretch Out Strap to perform any of these exercises, we highly recommend that you watch and read an instructional booklet that comes with every strap. The Stretch Out Strap may be used by anyone at any fitness level and can easily be stored in a closet when not in use. Below are some examples of stretch out strap exercises for beginners. More than 100 exercises can be performed with stretch out straps at any fitness level! The Butterfly Stretch Using the Stretch-Out Strap for this exercise may help increase the flexibility of the inner thighs by using your body weight to stretch the muscles instead of performing the activity on a hard surface. Start by sitting in a chair or on the floor (knees bent with feet flat on the ground). Place one end of the strap in each hand and open up your knees to create two 'wings'. Close your legs together to perform the stretch. Keep in mind that both thighs should remain parallel at all times when opening and closing legs. The Inner Thigh Stretch Using the Stretch Out Strap for this exercise may help stretch and strengthen the quadriceps and inner thigh muscles. Start by standing with your feet facing forward and shoulder-width apart, grab one end of Stretch Out Strap in each hand. Place one foot behind you on an elevated surface such as a chair or ottoman. Keep that foot flat on the surface and extend your leg back as comfortable so you feel a good stretch in front of your thigh. Keep both knees facing forward, and do not let them bow inward or outward. If needed, you may bend slightly at the waist to keep a comfortable position. Hold for 15 to 30 seconds, then switch legs. The Hamstring Stretch Using the Stretch-Out Strap for this exercise may help stretch and strengthen your hamstring muscles by using your body weight to stretch the muscles instead of performing it on a hard surface. Start by lying face-up on the floor with one end of the strap in each hand and your arms flat above your head. Keeping both legs as straight as possible, slowly begin to raise your leg that has the strap attached until you feel a comfortable stretch in the back of the leg. Slowly bring your leg back down and repeat on the other side. Repeat this motion 10-15 times for each leg. The Upper Back/Neck Stretch Using the Stretch-Out Strap for this exercise may help stretch and strengthen your upper back and neck muscles. Start by sitting on a chair with one end of the strap in each hand, facing forward. Place your feet flat on the floor shoulder-width apart, hinge forward at the waist until you feel a comfortable stretch in the upper back and neck. Be sure to keep your feet flat on the ground. Slowly begin raising your arms with hands facing each other, keeping them as straight as possible. Once you reach your peak, try to increase the strap higher by pushing through your elbows until you feel a more significant stretch. Hold for 15-30 seconds, then release. Repeat this exercise 10-15 times. Now that you've read a few examples of beginner stretches using the Stretch-Out Strap, try performing one or more of these exercises on how to use the Stretch-Out Strap for beginners. In Light of These Facts The stretch-out strap is a great product. We have our stretch strap available in various lengths to achieve more flexibility for each individual. Many different stretches can be performed with this stretch strap. For those who want to increase their flexibility and range of motion, the stretch-out strap is a great product to use. It helps improve muscle control, balance, and coordination while stretching out your muscles, especially in self defense classes like the sport of Jiu-Jitsu. Granite Bay Jiu-Jitsu offers a variety of Jiu-Jitsu classes for kids and adults. Just search for “Jiu Jitsu gyms near me” or sign up here to get 100% free 7-day classes at Granite Bay Jiu-Jitsu. google

Many pursue BJJ as a way to become fitter, happier, and healthier. Indeed, improved fitness and mental health are among the many benefits of Brazilian Jiu-Jitsu. Nevertheless, there are still some people who are unsure when it comes to taking the first few steps (or rolls) on the Tatami. For these individuals, one question emerges: “How much does Brazilian Jiu Jitsu near me cost?” "How much does Jiu Jitsu cost?" is a valid question to ask. It’s one that our team at Granite Bay Jiu-Jitsu is more than eager to answer. Read on to learn more about the costs of training and tuition. Also, read on to learn about other costs one needs to prepare for when training for the long haul. Classes ($140 to $200 Depending on the Type of Class and Contract) Right off the bat, your first expense will be for class fees or tuition. Across BJJ schools, the tuition fees will differ. The type of class can account for the wide variation in fees even within the same school. For example, at Granite Bay Jiu-Jitsu, we offer more than general BJJ classes. We also offer classes in Judo, wrestling, and self-defense. Here are the fees for our different Brazilian Jiu-Jitsu class offerings: BJJ Self-defense Foundations Class ($200 Monthly for Six Months) For the self-defense classes, the fee is $200. It’s a six-month recurrent monthly membership plan tailored specifically for students with an interest in learning BJJ for self-defense. The self-defense class is in a small group format. In other words, there are limited slots for the self-defense classes. The small group format is conducive to maximum learning and supervision. Hence, for $200, our self-defense course is a steal. One-year Contract BJJ Classes ($140/ $160 Monthly for 12 Months) There are two payment plans available for students who wish to learn BJJ. The first one is the 12-month plan that costs $140 monthly. Under this plan, the student will be able to attend two classes every week. We’ve also got unlimited recurrent one-year plans for youth learners. The unlimited 12-month plan costs $160. As the name of the plan implies, students can show up to class and even for open mat as often as they please.  Six-month Contract BJJ Classes ($160/ $180 Monthly for Half a Year) For students who are hesitant about committing for a year, there are also six-month plans available. Students who intend on attending classes twice a week can take advantage of the first plan which costs $160. Of course, there’s also an unlimited six-month plan that costs $180 monthly. Under this plan, students can attend classes to their heart’s content every week. This also includes open mat.  Monthly Contracts ($180/ $200 for the Month) There are shorter-term plans available as well. In a month, $180 can get students two classes each week for thirty days. This amounts to eight classes for a whole month. On the other hand, for students who can only commit to a month but want to attend more classes, there’s the $200 one-month contract.  BJJ Gi ($69 to $150 Depending on the Brand) Unlike most sports, BJJ is a sport where footwear doesn’t matter. In fact, students and practitioners are barefoot all the time — unless they’d like to wear wrestling shoes. At times, academies rent out apparel. When we talk about rental apparel, we’re referring to one thing — the gi. These are a godsend for those who are new to the sport but haven’t purchased a gi. Gi rental fees vary from one academy to another. Some rental fees (like ours) are pretty affordable. For the most part, the rentals can add up over the long term. For this reason, we advise investing in a quality gi. We call them investments because they do hold up for a long time. For students coming from Judo, there’s no immediate need to buy a gi tailored specifically for BJJ. However for those who are looking for quality gis, our gi review might help. Other BJJ Apparel (Anywhere from $90 to $120) Not every class requires students to wear a gi. No-gi classes allow more leeway as regards clothing options. For a no-gi class, a t-shirt and a pair of cotton shorts or pocketless board shorts may suffice. However, it’s always a good idea to buy BJJ apparel like rash guards, shorts, and even compression leggings.  Clothing oneself from head to toe for the mats can cost anywhere from $80 to $170. The total cost can depend on what is lacking in an individual’s gear, as well as the brand. For example, if a person were to purchase a pair of Hexagon BJJ Shorts from Hayabusa and the Fusion Rashguard from the same company, the total cost can be about $109. By comparison, purchasing a rashguard from Raven and shorts by Fuji can cost less at roughly $91. As with a gi, BJJ apparel is durable enough to last a long time. Any student should be able to get at least a year’s worth of mat work in these articles of clothing. Mouthguard ($8 to $20) BJJ can get intense. While nobody throws punches or kicks, mouth injuries do occur. Hence, while not a necessity, a good mouthguard is always a great investment for one’s health and longevity on the mats. The market abounds with BJJ mouthguards. Luckily, anyone can get a mouthguard for about $8. There are other BJJ mouthguards designed by reputable companies like Shock Doctor and SafeJawz. Of course, these can cost almost $20 — still cheaper than a dental appointment, in our opinion. Wrestling Headgear ($38 to $60) Anyone who has trained BJJ or wrestled for a long time will complain of one inevitability — cauliflower ears. While cauliflower ears can be a badge of honor earned from time on the mats and competing, it isn’t something everyone wants. To prevent the formation of cauliflower ears, one piece of equipment can help — wrestling headgear. Headgear can be a pretty expensive piece of equipment. Some models of wrestling headgear cost about $38, like this one from Adidas. On the higher end are models from companies like Cliff Keen that cost $61.   Try Out BJJ for a Whole Week — Free and Priceless! Whatever the costs of BJJ, one thing is certain — they will be worth it. Besides reaping the benefits of this beautiful sport, students can broaden their social circles and take steps towards being better and fitter athletes and individuals. If you’re curious about BJJ, you don’t need to bring out your wallet or checkbook just yet. Try a week on us and see how BJJ can be an investment you make on yourself.

Every match in BJJ and MMA begins on the feet. Athletes trade throws and takedowns, punctuated by sprawls. When one athlete senses the end, BJJ submissions come to the fore either ending the fight or resulting in a concatenation of other submissions.  White belt or black belt, BJJ practitioners will agree — BJJ submissions can be the toughest aspect of the sport to master. It’s the part of Jiu-Jitsu that will make average onlookers tilt their heads and squint. Some BJJ submissions are hard. Others seem to favor only a select group of grapplers. Requiring dexterity, rubber-like mobility, and anatomical advantage, these are the most difficult jiu jitsu moves in the sport’s labyrinthine fight-ending arsenal: 1. Omoplata The best way to imagine an Omoplata is envisioning a Kimura — but with the leg instead of the hands. The Omoplata is a shoulder lock where the practitioner uses the inner thigh to trap an opponent’s arm. The resulting position is the opponent’s arm and shoulder being underneath. Anyone performing the Omoplata correctly can place pressure on the opponent’s shoulder and eliminate chances of an escape. In MMA, the finishing position allows a fighter to rain down hammerfists while the opponent struggles under the pressure of the lock. There are many ways to perform the Omoplata, as shown by Clark Gracie time and time again. The most common way to perform the hold is from the guard. How To Perform the Omoplata To perform the Omoplata from the guard, the grappler must grip one of the opponent’s wrists. From here, the athlete must push the opponent’s head farther while maintaining the grip. As the grappler creates more space, the grappler opens the guard, angles out, and throws the leg on the same side of the wrist over the opponent. The grappler must continue to move to the side as the leg continues to sweep over the opponent’s head. The move finishes as soon as the opponent is face-first on the mat with their shoulder touching it. To prevent the opponent from rolling forward, the grappler also needs to have one hand on the opponent’s hips. The grappler can let go of the wrist or sleeve once the opponent is already facing the mat. The grappler can then secure the waist with this hand. The grappler exerts pressure shifting weight forward, twisting the opponent's arm farther. This pressures the shoulder, causing the opponent to tap. What Makes the Omoplata Difficult One of the obstacles when performing the Omoplata is the number of steps required to perform it. For this reason, it isn’t a move many BJJ practitioners or athletes will attempt. The position from which the grappler attempts the move is also what makes the Omoplata difficult. From the bottom of the guard, the opponent will likely be upright, avoiding BJJ submissions like a guillotine choke. Because of this, attempting the Omoplata requires breaking the opponent’s posture, which can be a battle in and of itself.   The Omoplata can also be more difficult during a no-gi situation. With a gi, a grappler would have an easier time maintaining a grip of the wrist. If the opponent doesn’t have a gi, the opponent can resist, causing the grappler to either establish a tighter grip or switch to a different move. 2. Gogoplata The Gogoplata is one of the least used BJJ moves in MMA and BJJ high-level competitions. Compared to submissions like the armbar, RNC, and guillotine, the Gogoplata has a low success ratio in high-level competitions. This alone is proof of how difficult it can be to finish even within the confines of an academy. The Gogoplata is a choke. Grapplers normally attempt this move from guard position. However, grapplers like Shinya Aoki have attempted the Gogoplata from less-common positions like mount. What makes the Gogoplata effective at causing a quick submission is that it’s a pain choke. Unlike other chokes like the triangle and Anaconda, the choke puts pressure on the trachea instead of the carotid. With the instep or shin on the trachea, the opponent loses the ability to breathe and experiences pain. This causes a quick tap. How To Execute the Gogoplata From guard position, the grappler needs to break the opponent’s posture. Once the grappler has done this, they need to secure one arm in an overhook. The grappler then releases from closed to open guard. Following this, the leg on the same side of the opponent’s secured arm must move higher up the opponent’s back. When the foot is within reach, the grappler must pull it over the opponent’s face. Their shin or the instep needs to be on the opponent’s throat. From here, the grappler adds pressure by pulling the opponent’s head. This places pressure on the throat, causing the opponent to tap. Why the Gogoplata Is One of the Toughest BJJ Submissions For its high success rate, the Gogoplata has a steep learning curve and relies on a grappler’s physical attributes. In particular, the grappler needs to have immense flexibility in the hips, knees, and ankles to perform this move. Many who try the Gogoplata for the first time will get tripped up at the move’s critical point. This point is where the foot needs to go over the opponent. Most BJJ practitioners will express discomfort with their ankles and knees during the pullover. Even if the knees and ankles are mobile, the Gogoplata still demands flexibility in the hips. The flexibility on the hip abductors and adductors needs to be equal. It’s not easy being equally flexible in these areas. Hence, only the most flexible of BJJ athletes like Eddie Bravo, Shinya Aoki, and the Diaz brothers pull off this BJJ submission in competitions and fights. 3. Darce Choke The Darce choke seems easy to perform. However, attempting it will expose the nuances of the choke, making it one of the more advanced Jiu-Jitsu moves anyone can attempt. The choke mimics the Anaconda choke in several ways. As a blood choke, it involves trapping one of the opponent’s arms. Using the opponent’s arms, a grappler finishes the choke by squeezing and moving towards the opponent's body. How To Execute the Darce Choke The Darce choke uses a hand position similar to the one done in the RNC and arm triangle. To perform this choke, the grappler can attempt this after a sprawl or from side mount. The most common position for the Darce choke to be successful is from the sprawl. Once the grappler sprawls on the opponent’s takedown, the grappler needs to stay on top. The grappler then loops one arm under the opponent’s armpit and chin. Their hand must pass the opponent’s head. Otherwise, the grappler will have nothing to grip on to complete the choke. Once the hand makes it past the opponent’s chin, the grappler takes the other arm. This arm locks the hand in the same way as one would an RNC. Squeezing, the grappler falls on his or her side and moves the feet closer to the opponent’s body. This will elicit a cranking sensation, with the choke being tighter as the feet move closer to the body. The grappler can also use one foot to hook a leg, so the opponent does not escape. What Makes the Darce Choke Deceptively Difficult? Two things about the move cause pain for many grapplers. Unlike most BJJ submissions, the Darce choke seems to favor grapplers with long and relatively slim arms. A grappler with shorter and thicker forearms will struggle to loop an arm under an opponent’s armpit and chin. Longer arms allow grapplers to set up chokes like the Brabo, Darce, and Anaconda without much repositioning and angling. Also, the slimmer arms allow long-limbed grapplers to sneak the hand in to complete the hold. This is why fighters like Tony Ferguson and Kendall Grove use this move well and finish fights. Grapplers like the Ruotolo brothers dominate other BJJ athletes in various ADCC competitions with slick Darce choke setups and their lengthy and slim arms. Upgrade Your Submission Game BJJ moves like submissions take time and effort to master. Different grapplers will find different moves challenging. Whatever challenges you, you should remember two things. First, there’s an entire universe of BJJ submissions beyond the Omoplata, Gogoplata, and Darce choke. Train consistently, and you’ll open yourself up to more moves you’ll be able to master. Second, the Jiu-Jitsu moves just mentioned used to be difficult for the fighters that specialize in them. One action led them to mastery — repetition in their training. After all, it’s as Bruce Lee said: “Fear not the man who knows 10,000 kicks. Fear the man who has done one kick 10,000 times.” If you need a place to drill, repeat, apply, and improve your submission game, look no further than Granite Bay Jiu-Jitsu. Try out a free week and set yourself on the path towards submission mastery.