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If you’re just starting out with Mixed Martial Arts (MMA), you’ll likely encounter grappling after a while. After all, many martial arts employ this technique as a way to subdue or gain an advantage over opponents. However, the concept of grappling can be a little confusing, so familiarizing yourself with its definition can be helpful.  What is grappling? How can you grapple properly? This beginner’s guide explores the definition of the term, some common techniques, and some tips.  What Is Grappling? In its simplest terms, grappling is a fighting technique that doesn’t involve striking opponents or using weapons. Typically, this kind of style is applied for close-quarters combat and is primarily advantageous when the fight is taken to the ground. To grapple someone means to take hold of, seize, or fasten your opponent using a strong grip.  It’s important to note that the principles for grappling slightly differ between martial arts and self-defense. Since most martial arts are practiced as sports, grappling in this context is viewed more as an art form. Here, you gain an advantage over an opponent at close range by locking them in a difficult position. Some grappling techniques are also used to cause injury through the hold. In self-defense, however, grappling is used to hold an attacker in place and subdue them.  It may seem that people with stronger and larger physiques are more suited to use grappling as a fighting style, but this is not necessarily true. You can successfully grapple someone when you have a better understanding of how the body works and which joints can be held to overcome your opponent regardless of their size.  What Is Grappling Used for?  Grappling can be used for a variety of situations. Whether you’re practicing martial arts or self-defense, knowing how grappling works can put the odds in your favor.  In reality, to strike an opponent with your fist or your feet, or to use a weapon against an attacker can be difficult. Striking requires distance for your attack to gain the needed momentum and force, which can make you vulnerable to a counter. In many cases, attackers can take you by surprise, subduing you on the ground, so you can’t fight back. This is where grappling techniques can come in handy because you’ll actually have an advantage while you’re on the ground.  At the same time, people have an instinctive response to grab hold of their attacker when trying to fight their way out of close-combat situations. If you know where and how to grab your opponent, you can get out of a sticky situation with little to no injury.  Common Grappling Techniques  Now that you’re able to define grappling, here are some common grappling techniques used primarily in MMA:  Takedowns This is used to achieve a dominant position over a standing opponent. The primary objective of takedowns are to get your opponent off-balance so you can bring them down on the ground.   Sprawls This is a defensive technique to counteract an opponent’s takedown. To be successful in your counter, you should sprawl in one swift motion. Shift your legs behind you, away from the opponent’s reach. Spread out by landing your upper body on their back, so your weight can force them down.  Throws Throws are designed to lift or off-balance your opponent by maneuvering them through the air. Depending on the technique, throws will either leave the thrower standing after rotating the opponent, or let the thrower gain a takedown or holding position. Clinches Clinching is another defensive move against both takedowns and throws using your upper body. In a clinch, you have to hold your opponent’s arms or head while they are doing the same. In this position, the objective is to keep your opponent from gaining an advantage.  Submission Holds This technique can be classified in two forms: chokes and locks. Chokes can potentially strangle or suffocate an opponent, while locks can cause potential injury to a joint or body part. In sports grappling, tapping an opponent’s leg or the ground is equivalent to “submitting.” Escapes There are several types of escapes, but they generally mean maneuvering your way out of a dangerous or inferior position. Some of these include techniques like Shrimping Away, Cross the Face, and the Buck and Roll.  Securing Techniques This involves pinning down your opponent in a position that prevents them from attacking. In some martial art styles, this can mean instant victory for a competitor.  Reversals or Sweeps This can happen when a grappler who is underneath their opponent gains a top or more dominant position after maneuvering.  Tips for Beginners While grappling can be a useful fighting style, it’s important to practice the proper form and techniques. Otherwise, you might seriously injure yourself or your sparring partner. Some useful tips for beginners include the following:  Practice proper breathing Relax; don’t tense up  Focus  Be patient and consistent Be mindful of your position Always review the fundamentals of grappling With these simple but crucial pointers, you can learn how to properly grapple without getting into an accident.  Learn the Right Way Getting guidance from professional instructors is crucial if you want to study grappling techniques and forms. This makes sure that you gain the right knowledge and apply these techniques without injuring yourself or your practice partner. Don’t wait — take advantage of Granite Bay Jiu Jitsu’s free one week trial, so you can learn grappling the right way. We’ll see you on the mat! google

Besides wrestling, no two grappling disciplines have garnered mainstream notoriety as much as Sambo and BJJ. Hence, debates concerning the superior grappling art often turn into a discussion of BJJ vs Sambo. It’s easy to see why given the representation both grappling sports have. Sambo has been in the arsenals of some of the world’s dominant fighters like Fedor Emelianenko and Khabib Nurmagomedov. On the BJJ side of the discussion are fighters like Damien Maia, Ryan Hall, Jacare Souza, and many more. BJJ as its own sport also abounds with big names like the Gracies, Buchecha, and Andre Galvao. With crossovers made possible by MMA, BJJ and Sambo are the focal points of many discussions and debates. In other words, many confuse the techniques of one with the other. In reality, Sambo and BJJ are worlds apart. Here are the key differences between BJJ vs Sambo. What Is Brazilian Jiu Jitsu? BJJ (Brazilian Jiu-Jitsu) is a grappling discipline that emerged in Brazil sometime in the early 1920s. BJJ includes techniques like joint locks, chokes, ground holds, escapes, and throws — many of the elements present in Judo. Its stylistic parallels to Judo are due to the sport’s history and development. Between 1913 and 1915, master Judoka Mitsuyo Maeda began teaching Judo to a group of eager Brazilians. Two of these Brazilians happened to be Carlos and George Gracie, a couple of the earliest pioneers of BJJ. The two took the techniques of Judo and added maneuvers like submissions and escapes from bottom positions. This signified the birth of a discipline that many know today as BJJ. By the mid-1920s, the Gracie brothers had already opened their Jiu-Jitsu school, taking students and placing the art on display in many exhibition matches in Rio de Janeiro.  As time went by, other members of the Gracie family took on the responsibility of propagating BJJ to the rest of the country and stateside. One of those family members who brought the art to the west in the 1970s was Rorion Gracie. Today, BJJ has grown into more than a fighting discipline; it’s also a sport that many people from different demographics have embraced. What Is Sambo? Sambo is a combat discipline developed in Russia by Viktor Spiridonov and Vasili Oshchepkov. Like BJJ, Sambo has numerous joint locks, holds, and throws. Because Spiridinov and Oshchepkov developed it for military application, Sambo also has strikes and other techniques designed to neutralize opponents. Viktor Spiridinov and Vasili Oshchepkov created Sambo sometime after World War I. Following the War, the two saw the necessity in improving the hand-to-hand fighting prowess of the then Red Army. Taking inspiration from Russian styles of wrestling and other combat disciplines, the two created Sambo, teaching it to the military and Russian police.   Today, Sambo exists in two forms. As a combative style, Sambo practitioners perform strikes of various kinds alongside grappling techniques. The sports iteration of the discipline lacks the strikes and chokes but still has submissions like leg locks and joint locks. What Are the Differences? Both BJJ and Sambo are grappling disciplines that make their practitioners effective in close-quarter situations. The practitioners of both disciplines will also be adept at leg locks and joint locks from a myriad of situations. Beyond these similarities are characteristics that distinguish BJJ from Sambo and vice-versa. Keys to Instant Victory Both disciplines —when practiced as sports — allow practitioners to score points in competition. These points can stack on top of each other. The competitor with the most number of points wins — except in situations where an instant victory occurs. This is where BJJ and Sambo differ. In BJJ, the way to earn a quick victory is to either force the opponent to submit or have the opponent pass out from a choke. The opponent may also bow out of a match if they sense an injury. In Sambo, submissions also lead to an instant victory. However, another way to instantly chalk up a win in a Sambo match is by executing a perfect throw. Match Lengths BJJ tournament matches can vary greatly depending on the promotion. For ADCC, for example, matches can last anywhere from five to 10 minutes. However, some promotions are submissions-only — like Metamoris. In such promotions, matches can last for as long as 20 minutes and won’t end until a submission. Sambo matches are generally shorter, lasting about five minutes. Some matches can even be as short as three minutes. Belt and Ranking There’s a belt ranking system in BJJ. Under the current BJJ belting system, practitioners can progress from white to black belts. In between belts are stripes that practitioners can earn in their pursuit of the next belt level. There are eight belts in BJJ. In order of rank, these are white, blue, purple, brown, black, red and black, red and white, and red. The amount of training years determine a practitioner’s rank and belt in Sambo. In Sambo’s ranking system, a practitioner progresses with each year of consistent training. For the first five years, the practitioner takes on the rank of student. He or she only becomes a master during the sixth and seventh years of training. Unique Techniques If there’s one area BJJ might outdo Sambo in, it’s in submissions. Compared to Sambo, BJJ has far more submission techniques. This is due to the restrictions of Sambo. As mentioned earlier, Sambo practitioners cannot perform moves like chokes in competition. Sambo might have the upper hand in strikes and takedowns. Strikes are part of the combat Sambo system. As for takedowns, Sambo has a higher emphasis on these since they’re keys to an instant victory. The emphasis on takedowns is apparent when you compare the fighting style of Khabib Nurmagomedov with the styles of Charles Oliveira and Ryan Hall. Nurmagomedov is likely to attempt more takedowns than his BJJ counterparts. Apparel In BJJ, there are two types of apparel acceptable for training and competition. In Granite Bay Jiu-jitsu, for instance, we have the gi. However, we also offer no-gi classes where students can don fight shorts, rash guards, and compression leggings (also known as “spats”). In training and competition, Sambo practitioners wear compression shorts, wrestling shoes, and the Kurtka. The Kurtka resembles the top of a gi. Develop or Bring Your Grappling Game Whichever style tickles your fancy, one is not better than the other. It all comes down to what you prefer, your strengths, and most importantly, what’s available in your area. If you’re in Granite Bay, try a free week with us and strengthen your grappling game.

Having dislocated fingers can have you performing sub-par on the mats and in the cage. You can prevent this by exercising caution and selecting the right finger tape.  Finger tape, particularly BJJ finger tape, may just be the most important thing in your gym bag right now. After all, BJJ is a grappling art.  As such, no one will tell you that BJJ finger tape isn’t useful. While choosing one might seem straightforward, know that there are hundreds on the market right now. The abundance of choices can leave you confused and indecisive. Here’s some good news:  We’ve narrowed your choices down to three.  Join us as our team at Granite Bay Jiu-jitsu help you pick the right BJJ and MMA finger tape that’ll get you through your matches and training in 2022. How to Choose the Right BJJ Finger Tape Before telling what we think are BJJ tapes worthy of your mat time and money, let us go over what you need to look for. The right BJJ finger tape is the kind that fits your budget, holds up for a long time, and is versatile.  Here are the above-mentioned qualities in greater detail:  Budget-Friendliness For all its usefulness, BJJ finger tape is, at the end of the day, tape. You use it. Then, you discard it at the end of a training session, Na-Waza, tournament, or match.  Hence, it isn’t practical to splurge on BJJ tape that's almost the same price as your mouthguard. Expensive isn’t always better. Choose an affordable brand. By affordable, we mean anywhere between $12 to $17.  Durability and Sweat Resistance The last thing you want when you’re rolling is the tape coming apart. As such, besides BJJ tape that’s affordable, you’ll want tape that has excellent adhesion.  Your BJJ tape needs to be sturdy and stick.With adhesive and sturdy tape, you only need to wrap your finger once. Sweat resistance should also be one of the traits you need to look for in good BJJ tape. When you roll for a long time, you’ll come into contact with sweat — yours or your partner’s.  The sweat factor is why you shouldn’t choose regular micropore tape. BJJ tape will stay on your fingers as long as the session takes.  Versatility You may have other athletic endeavors beyond the tatami mats, and your fingers need just the same amount of protection whether you’re gripping a lapel or hook-gripping an Olympic bar. Choosing BJJ tape that is versatile will save you time and hassle shopping for and storing multiple types of tape.  Our Picks for the Best BJJ Finger Tape for 2022 Many BJJ and MMA tapes on the market today are affordable, durable, sweat-proof, and versatile. However, we’ve found that these three will give you the most bang for your hard-earned buck:  Fuji- Jiu-Jitsu and Judo Finger Tape Fuji has long been known for its high-quality Gis. However, did you know that the company also excelled in making BJJ finger tape? Fuji’s BJJ tape has earned hundreds of positive ratings on Amazon. The proof is in the pudding, and you’ll find this out as soon as you try Fuji’s BJJ and Judo finger tape. The tape consists of a sweat-proof material. The material is also durable, lasting the entire course of a BJJ or Judo class. The material guarantees better adhesion and traction, giving you a better hold.  Despite the durability of the material, most reviewers say that Fuji’s BJJ and Judo tape is easy to cut. In fact, you won’t need scissors or your teeth. After you wrap your finger, just grip (the tape) and rip.  Fuji’s tape comes in rolls of six encased in an air-tight plastic container. At only $12.99, Fuji’s BJJ tape is an absolute steal. >> Click here to check the latest prices for Fuji- Jiu-Jitsu and Judo Finger Tape on Amazon << Hampton Adams (8 Pack) White Finger Tape Do you remember what we mentioned earlier about choosing tape that allows you to engage in other sports outside BJJ? Fresh off the production line of Hampton Adams is a BJJ and climbing tape that boasts versatility in spades. Hampton Adams’ Athletic Tape provides joint and skin protection for your fingers whatever activity you’re into. Whether you’re pulling guard or gripping rope or rock face crevices, the materials of the tape hold up and keep your hands in one piece.  More than finger and hand protection, the materials of the tape provide excellent compression, according to reviewers. This makes it the go-to tape for professionals who need their hands recovered.  Coming in rolls of eight, Hampton Adams’s Athletic tape for BJJ and rock climbing offers excellent adhesion. In fact, many find that the entire pack can last for many months.  For only $16.99, you get more than BJJ finger tape. You get tape that’s ready for anything and long-term use. And, if you aren’t satisfied with it, the tape comes with a 60-day money-back guarantee. >> Click here to check the latest prices for White Finger Tape - Athletic Tape on Amazon << Monkey Tape We cap off the list with another brand of BJJ tape that brings a lot to the table as regards durability and versatility. Monkey Tape delivers for its durability and low price tag. Monkey Tape BJJ and Athletic Tape comes in rolls of four. Each roll will deliver unparalleled grip with its sweat-resistant and textured material. The tape also gets five-star ratings for its ability to provide compression and support for fingers, ensuring your longevity on the mats.  Monkey Tape is useful not just for BJJ but for other sports as well. Hence, it doesn’t matter if you're practicing your Worm Guard or snatching 250 in your CrossFit Class. Few other brands can hold a candle to the material and durability of Monkey Tape. >> Click here to check the latest prices for Monkey Tape 4-Roll Variety Pack on Amazon << Take Hold of Your Training with Premium Hand and Finger Protection These BJJ finger tapes will ensure that your time on the mat or elsewhere is fun and injury-free. Hence, if you’re looking for tapes that will protect your hands and fingers, look no further than the three we’ve mentioned here. home google

When you come to a class at Granite Bay Jiu-jitsu, you will start the class with a proper warm-up and stretching. Often, we encourage partner static stretches.   These stretches can provide your muscles and joints with that “loose feeling.” Ordinarily, you would pair up with someone and allow your partner to apply pressure against your hamstrings, hip abductors, and calves.  Passively stretching this way has its benefits — benefits you would want to experience outside the academy. However, what if you cannot find a partner to help you stretch at home?  This is where the stretch out strap comes in. This double-woven innovation is your best friend when it comes to developing flexibility, preventing injury, and improving your range of motion on the mats and in life. Read on to learn more about the uses and benefits of the best piece of equipment you are probably not using.  How to Use a Stretch Out Strap: Top 3 Bang-For-Buck Stretch Out Strap Exercises The stretch out strap allows trainees to passively stretch in the absence of a partner. Assisting a stretch out strap’s user are several loops through which the user can place the arms, feet, or legs. The strap allows the user to pull the leg to the desired angle of flexion or extension — things that a partner can do.  The simple design of the stretch out strap enables the user to apply it in various ways. Here are some exercises you can do with the stretch out strap:  Lying Calf Pulls One of the most common areas that receive a lot of wear and tear on the mats and in daily life are the calves. The calves or the gastrocnemius muscles are key when performing plantar flexion. Plantar flexion is the position your feet take when you point your toes forward — like when locking your legs in to finish a triangle choke.  Stretching the gastrocnemius muscles are easy with a stretch out strap. All you need to do is place your foot in one of the loops and pull. Be sure to keep your leg straight when you pull. Your feet will go into dorsiflexion, allowing the muscles in your calf to lengthen. This can improve muscle recovery and the flexibility of your ankle — both necessary on the mats.  Lying Glute Stretch The glutes are some of the most important muscles in the body maintaining posture and power generation. Unfortunately, many trainees neglect this muscle group. While there are many ways to stretch the glutes, one that you will get the most bang for your buck from is the lying glute stretch.  Using the strap, place one foot into one of the loops. Once you have done this, use the hand on the opposite side to pull your heel as close to your belly or chest.  Doing this will stretch your gluteal muscles. There is a bonus — this way of stretching your glutes loosens up the hip abductors. The hip abductors allow your legs to move farther away from your body. Strong and mobile hip abductors will allow you to quickly sweep from the bottom or attempt armbars.  Prone Hip Flexor Stretch Stretching the hip flexors is crucial for Jiu-jitsu performance and spinal health. For most people, the hip flexors are over-engaged from sitting all day. Yoga moves like the Sun Salutation can add to how the hips engage and move along their planes of motion.  Offsetting the chronic hip flexion dealt by sitting requires resistance. With the stretch out strap, you can apply passive resistance with the prone hip flexor stretch.  Lie down in a prone position as you place one foot into one of the loops of the strap. Grab the one end of the strap, and pull. As you pull, lie on your belly and continue to pull. Your feet should resemble the “Scorpion’s tail position.” If you feel too much discomfort, stop performing the stretch for a while, and resume according to your level of tolerance.  Perform this on both sides. The prone hip flexor stretch is another bang-for-buck stretch due to its ability to improve range of motion and flexibility in two areas. Other than stretching the hip flexors, the prone position allows you to stretch out your quadriceps. The quadriceps are the large muscles in front of and beside your leg.  Fully recovered and loosened quads and relaxed hip flexors will enable you to assume a more upright position when you attempt takedowns. In addition to this, your lower back will remain pain-free with relaxed hip flexors.  The Benefits of Performing Stretch Out Strap Exercises If the exercises mentioned earlier did not entice you into trying a stretch out strap, perhaps these benefits will. The benefits of using the stretch out strap include:  Better flexibility Improved range of motion Injury prevention Let’s go into these benefits in greater detail.  Better Flexibility One of the limiting factors for many athletes and people is poor flexibility. Poor flexibility is the result of muscles being contracted for too long. The chronic contraction or shortening of muscles becomes apparent as soon as a person experiences pain or discomfort with certain movements.  The best way to improve flexibility is by performing assisted stretches. The stretch out strap allows access to assisted stretching movements even in the absence of a partner.  Improved Range of Motion Flexibility is a prerequisite of mobility. Mobility refers to the free and active movement of your joints along their natural axis of rotation. Since mobility or your ability to move your joints freely depends on flexibility, you need frequent and effective stretching.  The stretch out strap allows you to stretch fully unassisted. By performing the stretch out strap exercises mentioned earlier, you will be able to move better and free from pain and discomfort.  Injury Prevention Joint injuries occur due to poor joint flexibility and improper joint articulation. Muscle tears are the result of chronic tension without lengthening.  You can prevent both by adding stretches to your training and recovery plan. Assisted stretches are the best since they permit bending against your muscle’s resistance. In the absence of a partner, you can still do this with the stretch out strap.  Stretching is a Key Part of Jiu-Jitsu Recovery and Longevity There is a reason we are particular about stretching. More than safety, the benefits of stretching contribute to making you the best athlete on the mats and in life. The stretch out strap can help you achieve better flexibility, mobility, and training longevity.  Do you feel like testing out your newly acquired level of flexibility and mobility? Visit us at Granite Bay Jiu-jitsu and try out a week of our training for free.  Home google

Having good grip strength is instrumental to both everyday activities and high-level sports, and grip trainers and hand grip strengtheners are a straightforward, portable way of increasing your strength. Whether carrying your grocery bags into your house or executing holds and grapples in a sport like Brazilian Jiu-Jitsu (BJJ), you are using your muscles to exercise your grip. Training your grip offers many benefits, such as more developed arm musculature and stronger forearm and hand muscles. Strengthening your forearm muscles will also contribute to strengthening the muscles around it, such as your biceps, triceps, shoulders, back, chest, and abs. A stronger grip will allow you to exercise more effectively, as oftentimes people who neglect grip training will find their hands tire out before their other muscles, leaving them unable to complete more reps of deadlifts, hanging leg raises, or even bicep curls.  Another important benefit of grip training is preventing injuries. In the case of chronic repetitive motion injuries such as tennis elbow or carpal tunnel, training will make your muscles, bones, and connective tissues stronger and less susceptible to injury. In the case of a full-contact sport such as BJJ, a stronger grip will allow you to secure stronger chokeholds and joint locks. While you will naturally develop a stronger grip from training BJJ, your growth will plateau eventually. That’s why you will want to add grip exercises into your routine to ensure that you are always exercising your grip. One such method is the use of grip trainers and hand grip strengtheners. Here are three of the best products on Amazon for 2022. SUPERBJJ Jiu Jitsu Grip Trainer Improve grappling grip power, endurance, and performance. It is designed for building functional grip strength for BJJ. It allows for solo training with no partner needed, multiple positions to practice grips in, and both lapel and sleeve grips to account for various situations. Users have reported great satisfaction with using it for solo training at home. The SUPERBJJ Jiu Jitsu Grip Trainer comes with 2 sleeve grips, 2 lapel grips, a resistance band made from industrial strength nylon, 2 gym-quality clasp hooks, and a carry bag. The resistance band measures 7 feet long and offers medium resistance. The entire kit fits easily into the carry bag, and the portable design lets you work out wherever your heart desires — whether in a hotel room, an exercise mat, or your bedroom. The bare minimum you need is an anchor point for the resistance band, and you’re good to go. Using the SUPERBJJ Jiu Jitsu Grip Trainer ensures that your grip strength exercises can translate into real results on the mat, as the sleeve and lapel grips provide a good simulation of your opponent’s gi and the flexibility of the band lets you practice various positions. It can help you improve muscle power and stamina in your fingers and wrists and lead to better control over your grip. >> Click here to check the latest prices for SUPERBJJ Jiu Jitsu Grip Trainer on Amazon << Jukado Grip Trainer The Jukado Grip Trainer, GI Sleeve Imitation is a handy grip trainer that mimics a gi sleeve to help you exercise your grip. Customers have been impressed with its durability and versatility for various types of exercises. The Jukado Grip Trainer is a sturdy cloth piece measuring 14.96 x 7.48 x 0.79 inches. It replicated the feel of a single thickness gi handle by using Sashiko or “rice grain weaving” fabric, the fabric traditionally used for various types of martial arts gis. Sashiko fabric is notorious for its tensile strength, as the weaving method intertwines numerous threads horizontally and vertically on several layers. This allows it to resist forces higher than even the world’s weightlifting record. Along with its strength, it is also rather lightweight, making it the best material choice for a product that has to resist strong, repeated pulls.  This grip trainer comes in a simple design, mimicking a gi sleeve with a hole that allows you to secure the trainer around the handle of weights, on a bar, or a resistance band. You can then use it for pull-ups, farmer walks, isometric holds, or various other exercises that can help you reinforce your technique and your grasping power. Each purchase comes with a pair of two sleeves, made out of 100% cotton. >> Click here to check the latest prices for Jukado Grip Trainer, GI Sleeve Imitation on Amazon << FitBeast Hand Grip Strengthener Workout Kit The FitBeast Hand Grip Strengthener Workout Kit (5 Pack) Forearm Grip Adjustable Resistance Hand Gripper, Finger Exerciser, Finger Stretcher, Grip Ring & Stress Relief Grip Ball for Athletes is a complete set for improving grip strength. The set of tools available will help you train your hands, fingers, wrist, elbows, and forearms with a variety of exercises. In addition, it also comes with lifetime warranty and 24/7 after-sale customer service to ensure that you will always be able to make the most out of your purchase. This kit features these five items: 1 x Adjustable Hand Grip Strengthener (22-132Lbs) 1 x Finger Exerciser (4 Lbs per each finger) 1 x Finger stretcher Resistance Band (Light resistance) 1 x Hand Strengthener Grip Ring (50lbs resistance) 1 x Stress Relief Grip Ball (Medium) It also comes with a carry bag for portability, professional tutorial videos on using the products, and exercises you can do with them. The resistance levels for the hand grip strengthener can be adjusted to suit your needs, making it ideal for anyone from athletes to musicians to patients recovering from injuries to their hands and wrists. Each item also has an ergonomic design that enables both large and small hands to use them comfortably.   With how easily all five items fit into the carry bag, you can bring the FitBeast Hand Grip Strengthener Workout Kit with you wherever you go to train your grip every day. Customers are consistently appreciative of the versatility of the product, with exercises that can focus on individual fingers or the entire hand. >> Click here to check the latest prices for FitBeast Hand Grip Strengthener on Amazon << What Grip Trainer or Hand Grip Strengthener Is Best for You? With the variety of grip trainers available on the market, you will want to ensure you get one tailored to your needs to get the most out of your exercises. There is never a one size fits all option for any product, so ensure that you review your options before purchasing.  If you want a grip trainer that allows you to practice realistic BJJ holds, the SUPERBJJ Jiu Jitsu Grip Trainer will give you great results. If you want a more multipurpose trainer that can also let you practice pull-ups in addition to BJJ holds, the Judoka Grip Trainer is the product for you. Lastly, if you’re looking for more variety in your grip training, the FitBeast Hand Grip Strengthener Workout Kit (5 Pack) will be exactly what you’re looking for. Home

Between work and school – not to mention all those TV shows you're addicted to – it's hard to find time for Brazilian Jiu-Jitsu. That doesn't mean you can't squeeze in a training session, however. Finding time and motivation for Jiu Jitsu is possible if you have a schedule. When it comes to getting the most out of your training, consistency and balance are two essential pieces of the puzzle. If you go too hard with too many sessions per week, it may negatively impact your performance. On the other hand, if you skip too many sessions, your training base won't be as solid as it could be. The right amount is likely different for everyone. However, by considering the following, you'll be on your way to determining the exact number of days each week when training Jiu-Jitsu that's right for you. Determine Your Long-term Goals The most critical factor in how many training days you should have per week is your long-term goal. This could be anything from winning a competition to just becoming proficient in self-defense. Once you know your goal, it will be easier to map out a plan that includes the formal sessions. If you're preparing for a competition, for example, you'll likely need to increase the number of sessions you have each week. On the other hand, three sessions per week may be enough if you're starting and don't have any meaningful goals set yet. No matter your goal, make sure you factor in rest days. Your body needs time to recover from the rigorous training, or you may not perform at your best. Find a Balance Between Training and Rest Days It's also essential to find the right balance between training days and rest days. Too many rest days, and you'll lose your momentum. However, too many training days in a row can lead to overtraining syndrome (OTS). This is a condition that may negatively impact your performance, cause fatigue, and even lead to injuries. Finding the right balance usually depends on how frequently you're able to train. If you can only train two or three days a week, you'll likely need more rest days. If you can train four or five days a week, you may be able to get away with fewer rest days. Train With a Purpose When it comes to how many training days per week to have, don't forget that each day should have a purpose. That purpose may be to learn a new technique, drill a move you know, or spar with a partner. Sparring is an integral part of training, but it's not always the best idea to do it every day. If you're trying to improve your techniques, for example, you'll need time to practice them outside of a sparring session. Otherwise, you'll never get better. The same goes for drilling moves. They'll never become second nature if you don't train them regularly. How to Space Out Your Training Days Now that you know how many training days per week are ideal for your long-term goal, it's time to map out a plan. This may take a little trial and error, but eventually, you'll find the proper spacing for your training days. One Day per Week This may be the best option for training BJJ if you're just starting out or don't have any long-term goals set. You can use this day to focus on drilling techniques, learning new ones, and of course, sparring. Though ideally, this plan is sufficient for some, it won't get you very far in competition or mastery. Two Days per Week This is likely the minimum number of days you'll need for a good training regiment if you're looking to compete. On these days, you should focus on drilling and sparring even more than usual. Adding one day of conditioning will round out your training regiment nicely. Three Days per Week This is a good number for those who want to compete and have some mastery of the sport. It would be best to focus on drilling, sparring, and conditioning equally on these days. Four Days per Week This is the ideal amount of days for those who want to be as proficient as possible in Brazilian Jiu Jitsu. You should drill, spar, and condition on all four days. This allows plenty of time to focus on each activity while still reserving a day for rest. Five Days per Week Though it's possible to train this many days per week and see results, it's not recommended for those with long-term goals. This level of training is more suited for those who want to be "elite." If you're looking to compete, this may be the number of days you need, but don't forget that you'll also need to focus on your rest days. Six Days per Week This is the maximum amount of days that should be trained in a week. Anything more, and you run the risk of overtraining, leading to decreased performance and even injuries. On these days, you should drill, spar, and condition as usual, but make sure to add an extra day of rest. Everyday? Though it's possible to train every day, it's not recommended for those with long-term goals. This level of training is more suited for those who want to be "elite." If you're looking to compete, this may be the number of days you need, but don't forget that you'll also need to focus on your rest days. What To Do if You Miss Training? If you miss a training day, don't worry. You can make it up on another day by doing more of that activity than you would on a regular day. So, if you miss a day of drilling, for example, then on your next drill day, drill for twice as long as you would normally. Make sure to listen to your body, though. If you feel like you need an extra day of rest, then take it. Overtraining can be just as damaging as not training at all. Different Ways To Train on Off-days Though you should always take at least one day off per week, you don't have to spend that entire day just resting. You can use that time to do other activities such as conditioning or weightlifting to help your Brazilian Jiu-Jitsu. Conditioning is a vital part of any martial artist's training and can be done in many different ways. You can run, bike, swim, or do any other sport that gets your heart rate up. Just make sure you're not doing anything too strenuous on your days off, or you'll be too tired to train correctly on your regular days. Conclusion How often to train BJJ? It depends on your goals. If you are looking to compete, you will need to be training more often than if you want to get in shape and learn self-defense. However, it would be best to find the proper balance between training and rest days. Too many days in a row of exercise can lead to overtraining and injuries. Too few days in a week can lead to stagnation in your progress. Finding the right balance will help you stay healthy, achieve your goals, and enjoy your training experience. If you are unsure of how many days per week you should train, it is best to consult with an instructor near you. If you're interested in a consultation , try a free week with us at Granite Bay Jiu Jitsu.

Contrary to what many people think, Brazilian Jiu-Jitsu is not all about strength. Sure, it helps if you are strong, but pure brute force is not the only factor in winning a BJJ match.  For one thing, you should improve your endurance and stamina with one of the best supplements for jiu-jitsu. Why You Should Start Taking Supplements One problem you might face as you grow in BJJ journey is your body might not react to the strain you put on it as well as it should.  You’ll train rigorously, engaging in a variety of moves that challenge your agility, strength, flexibility, and endurance. Over time, you will develop the skills needed to adapt to these various maneuvers. But all this practice takes an incredible toll on your body.  When you engage in routine physical activity, your muscles and joints sustain microscopic tears. If you do not heal these injuries properly through physical therapy and rest, they will form adhesions that can cause permanent damage to the affected area over time.  To improve your ability to perform at high intensities in many matches and maintain your overall health, you will want to improve your nutrition with supplements.  Essential Supplements for Jiu Jitsu You know you should be using BJJ supplements to improve your game. But which ones are the best BJJ supplements for you? It can be a burden trying to figure out what type of supplements are right for your fitness goals on top of training, which is why we’ve listed the top 3 BJJ supplements to help you navigate through the maze of jiu-jitsu supplements. So without further ado, let’s take a look at them now! 1. MegaFood One Daily In the modern world of healthcare, the body's needs are not being met by what we eat alone. MegaFood One supplement makes it easy to fill in any nutrient gaps through highly potent doses of whole foods including organically grown fruits and vegetables, healthy fats, a wide range of antioxidants, and immune-supportive herbs. Packaged in easy-to-swallow capsules, this supplement is scientifically formulated to deliver 24 nutrients that are not easily achieved with a balanced diet. The combination of whole foods and nutrients helps replenish your body's natural vitality and provides you with long-lasting energy and health benefits. It makes you feel your best by supporting your body's ability to foster overall wellness. The philosophy behind the product is based on real-world research, transparency, and providing athletes with supplements they can trust. Without relying on proprietary blends and marketing hype, One Daily uses time-tested ingredients that have been shown in research to increase and enhance endurance, performance, recovery, and even aid weight management in a way that is safe and sustainable. The result is an all-natural dietary supplement that you can feel good about taking. Based on customer feedback, One Daily will provide you with good performance because it optimizes your energy levels, gives you an extra power boost, supplements your muscle growth and increases strength. >> Click here to check the latest prices for MegaFood One Daily on Amazon << Nordic Naturals Ultimate Omega Boasting over 32,000 customer reviews on Amazon, Nordic Naturals Ultimate Omega is undoubtedly a breakthrough supplement. Supporting the maintenance of healthy heart function, it's an excellent choice for overall cardiovascular support. Designed for maximum absorption, this supplement delivers 1280mg of concentrated omega-3 fatty acids, EPA and DHA, in a delicious lemon taste. With advanced omegas, this formula meets the American Heart Association’s recommended daily dose in just one soft gel a day. Fish oil is known to support your heart, brain, skin, and immune health while boosting general vitality.  Ultimate Omega also uses non-GMO and gluten-free ingredients that come with a freshness guarantee to ensure potency and purity. If you’re conscious of genetically modified foods, have a gluten allergy, or you just prefer to stay away from gluten, this supplement is great for you. The strong customer base of this supplement hails it as the real deal among all the supplements they have tried. Taking it every day helps them feel like they're in peak condition and have improved overall health. >> Click here to check the latest prices for Nordic Naturals Ultimate Omega on Amazon << ONNIT Alpha Brain Does your mind feel foggy after a long day of training? Would you like to feel sharper and more clear-minded? ONNIT Alpha Brain can help! This powerful formula is made with ingredients including choline, DHA, and vitamins B6, B12, and magnesium to fuel your mind. It can also help increase focus, reduce stress, and improve memory and mood. The first of its kind to catapult cognitive function and turn you into a lean and mean learning machine, Alpha Brain’s powerful ingredients combine to help sharpen focus and memory, allowing you to stay alert and on task from morning until night.  As another plus, it doesn’t rely on caffeine. Some supplements mainly focus on giving you a shot of caffeine and calling it a day. Unfortunately, many of these might cause you to have a caffeine overdose, especially if you’re taking them with your morning coffee. At that point, caffeine doesn’t give you a boost of energy – it just makes you feel worse. You might be shaky, you might lose sleep, or you might be unable to focus. All of these are – as you can probably imagine – terrible for your BJJ performance.  Customers who tried Alpha Brain are raving about its effectiveness. Most satisfied users say that this supplement will push you through to the next level. That focus and concentration matter and that’s exactly what Alpha Brain does for your mind. >> Click here to check the latest prices for ONNIT Alpha Brain on Amazon << What Supplements Can and Can’t Do BJJ fighters should make BJJ supplements and nutrition a part of their lifestyle. However, you should take note that supplements won’t give you all the necessary nutrition you need. The truth is that a good diet plan, nutrition, and exercise regimen go hand in hand.  You can’t simply replace one with the other, either. If you make supplements your only form of nutrition, then you’ll be lacking in essential nutrients you get from a healthy diet. Or, if someone eats healthy and takes supplements without proper exercise, they still won’t be healthy.  That’s why you should take the word “supplement” literally – it’s not a miracle cure or a replacement for anything, it’s simply a helpful addition to your current routine.  Also, be wary of the marketing tactics some supplements use. While many companies are honest about their products, some have marketing claims that far exceed what their products can do. The products on this list are from companies who are honest and transparent about what they’re selling. Performance and BJJ Supplements If you are performing BJJ training then it is quite obvious that your body needs loads of nutrition. Without proper nutrition, your body may not be able to perform well during matches. These supplements can help to rebuild and create new muscle mass in a quick way. The best supplement would give you stamina, strength, and endurance.  These can help you build muscle for grappling and to combat the loss of lean tissue. Supplements will help you maintain proper nutrition if your diet does not meet your specific needs. They help you in speed recovery time, which is as important to an athlete as winning a match. Overall, using BJJ supplements will improve a fighter's performance! home

When it comes to performance for Brazilian Jiu Jitsu, training often gets most of the attention. One area most athletes — especially novices — neglect is nutrition for BJJ. Ideal nutrition for BJJ will provide athletes with a steady source of energy. A diet like the famous Gracie Diet also promotes longevity in sport and life. For proof, BJJ students and athletes can look at Rickson and Kron to see the results of the diet. Now, there’s no need to go full-on pescatarian like Kron to reap the benefits of a sound diet. By sticking to the basics of nutrition and digestion, athletes can create their own ideal nutrition plan for both training and competitions. Read on to learn more about what ideal nutrition for BJJ training and competition looks like. The Truth about the “Ideal Diet” — It’s Individual Like a GI, there’s no one-size-fits-all when it comes to the best method of eating for Brazilian Jiu Jitsu. In truth, ideal nutrition is an individual matter that often requires some experimentation and trial-and-error. Arguably the best person who exemplifies this is Helio Gracie. Helio Gracie was one of the pioneers of what many today call the Gracie Diet. However, he didn’t wake up one day and decide that a diet of watermelons and seafood was the best diet. His method of eating was the result of self-discovery — a process of discovering what triggered problems for him and what didn’t. According to numerous sources, Helio Gracie had a sensitive digestive system. Whenever he partook of something that aggravated his digestive problems, he’d train poorly. He went back and forth with different diets until he was 27. When he reached that age, he realized that meat was the cause of the digestive flare-ups, among other things. After some help from his older brother — Carlos Gracie Jr. — he began consuming a diet high in fruits and vegetables. Over time, Helio’s diet became at least 50% plant-based. Many credit Helio’s longevity and performance (he still fought and competed in his 40s!) to the diet. The Gracie Diet was the result of seeing what works and what doesn’t. Ultimately, this is the key to ideal nutrition in Brazilian Jiu Jitsu and any other sport. What Was So Special About the Gracie Diet? Knowing what the Gracie Diet consists of can do two things. It gives athletes something to follow, and it’s an excellent foundation for any diet a Brazilian Jiu Jitsu athlete wants to create. After all, ideal nutrition is ultimately an individual matter. The Gracie Diet consists of whole foods only. It sounds similar to a paleo diet. However, what distinguishes the Gracie Diet from the paleo Diet is the larger place fruits and vegetables occupy in the diet. The Gracie Diet is approximately 50% to 60% fruits and vegetables. In the diet, there’s no red meat, and the only acceptable protein sources are nuts, grains, white meat like fish and chicken, and seafood. Besides identifying foods that are healthy for consumption, the Gracie Diet also includes guidelines on combinations. For instance, acidic fruits like apples and citrus cannot be mixed with grains like rye. Also, acidic fruits like red apples can’t go with fatty fruits like avocados. The Gracie Diet’s benefits are apparent in the grandmasters of the Gracie family. In addition to sharp skills on the mat, grandmasters like Carlos and Helio also enjoyed suppleness, low incidences of inflammation, and excellent digestion. Should All BJJ Athletes Follow the Gracie Diet? The answer to this is both yes and no. The diet is a whole foods diet, meaning that nobody can go wrong following it to improve BJJ performance. However, in reality, the diet may not be sustainable for everybody. In addition to issues with sustainability is the possibility of missing out on certain macronutrients. Indeed, white meats like chicken and fish do contain protein. However, this doesn’t mean that everybody should cut out red meat altogether. After all, red meat is also a source of protein and calories — two things that are excellent for somebody looking to fill up his or her weight class.  In short, there are areas where athletes can fill the gaps. Here are some of our practical recommendations based on experience and the best parts of the Gracie Diet. Choose Whole Foods Jiu Jitsu is an energy-demanding sport. Athletes need to fuel themselves with food that will give a lasting energy boost without spikes and drops. Sugary snacks like biscuits and energy bars may give quick surges of energy, but the energy drops quickly soon after. A better alternative would be unprocessed foods containing complex carbohydrates like grains, berries, and vegetables. These whole foods don’t give quick surges of sugar but deliver stable energy while they’re in one’s system. Simple Natural Carbs Before and After Training and Competition One of the most noticeable characteristics of the Gracie Diet is that it’s easy on the digestive system. Part of the reason the Gracies wanted seamless digestion is that they trained multiple times nearly every day. This is why the Gracies rarely — if at all — ate red meat. The last thing anyone who trains frequently wants is a bad stomach. Of course, not eating before training is an option — just not for everyone. Hence, for energy without sacrificing digestion, the best thing to consume before working out is a natural, simple carbohydrate source. For the Gracies, these are bananas, watermelon (Royce Gracie loved watermelon juice), and berries like acai and blueberries. These are excellent sources of glucose to fuel training. These are also a must after training and competition to replenish lost muscle glycogen. Eat for Better Gut Health — Cruciferous Vegetables and Fermented Foods Digestion is important for the Gracies — as it should be for any athlete from any sport. There are two ways athletes can improve gut health — even without following the Gracie Diet to the letter. The first is to make cruciferous vegetables a big part of the diet. Cruciferous vegetables provide the fiber that feeds gut bacteria, ensuring that the gut biome remains balanced. Cruciferous vegetables are: Broccoli Kale Cauliflower The second way is to consume more fermented foods and beverages. Examples of fermented foods include sauerkraut and kimchi. Kombucha is a fermented beverage that promotes digestion and has many other health benefits like better immunity. Consume Fats and Animal-based Protein Hours Before Training and Competition Protein — red or white — can take a while to digest. It can take the stomach six hours to digest a steak. This is why it’s important to consume animal protein hours before training or competition. Fat also takes a long time to digest. It isn’t a good source of quick energy before a BJJ class or competition. Supplement With Protein and Caffeine Whenever Necessary Supplementation can fill in the gaps in your nutrition, especially with protein. There are many protein powders available on the market, so finding one isn’t difficult these days. There are also caffeine supplements available. However, the best caffeine supplement is a beverage people have been drinking for years — black coffee. Eat for Better Performance on the Mats and in Life The ideal diet can vary from one individual to the next. This can make experimentation lengthy and intimidating. Luckily, the grandmasters of Jiu-Jitsu have planted the seeds of thought when it comes to the best diet for BJJ and life. Before Googling “Jiu-Jitsu near me,” take a look at your diet. Fixing it will yield great returns whether you’re in the academy or at a competition. If you want some tips on how to eat and train for BJJ competition and training, shoot us a question. We’d be more than happy to answer.

Every student prioritizes learning how to execute BJJ submissions and finishing them. Hardly would anyone come across a BJJ student who focuses on how to escape or reverse a submission. In truth, there’s wisdom in spending precious mat time learning and mastering escapes from Jiu-jitsu submissions — especially for the Jiu-jitsu white belt. Every Jiu-jitsu white belt will be on the receiving end of an armbar, triangle, or rear naked choke at some point. Even black belts can’t avoid them sometimes. Plus, if black belts train escapes, what excuses white belts, right? Training to improve your escapes from BJJ submissions is equally crucial to drilling submissions. At the white belt level, it might even be more important. But which escapes should take up a bulk of a white belt’s mat time? There are as many escapes as submissions and reversals in BJJ, just ask guys like Keenan Cornelius and Eddie Bravo. But we at Granite Bay Jiu-Jitsu have seen that a white belt fares well later on by mastering these three must-know escapes from Jiu-jitsu submissions. Elbow-Down Triangle Escape There are many ways to get out of a triangle, but this is the easiest one, with an excellent attempt-to-success ratio. It’s essential in a BJJ athlete’s escape toolkit. The elbow-down triangle escape works by creating the breathing space necessary for lasting the entirety of the move. This allows the athlete to be in a position where the opponent cannot finish the triangle, forcing them to abandon the attempt. During a triangle choke, the opponent will shoot both legs upwards and trap one of the athlete’s arms. The trapped arm and the squeezing force generated by the legs are what create the pressure for the choke. For this reason, the athlete should first slide the trapped arm across the opponent’s hip. The athlete does this until their hand makes it to the middle of the opponent’s hip and the elbow touches the mat. This gives the athlete space to breathe. With the elbow on the mat and both hands on the opponent’s hips or stomach, the athlete needs to move their knees closer. They should be close to the opponent’s thighs. As the athlete moves their knees forward, they need to be assuming an upright position. From here, the athlete can then explode into an upright position by pushing hard onto the opponent’s stomach. The upward force generated will cause the opponent to let go of the choke. Elbow Drop Armbar Escape Armbar attempts are one of the most commonly attempted Jiu-jitsu submissions in any academy. One easy escape is the elbow drop escape. It involves sliding the trapped arm until the elbow can make contact with the mat. The escape must be explosive and forceful to prevent the opponent from finishing the armbar. The athlete must attempt the submission escape before the opponent finishes the armbar. As the opponent tries to hyperextend the elbow, the athlete needs to grab their wrist and pull it closer to their chest. From here, the athlete needs to keep turning towards the opponent. As the athlete shrimps and turns, they need to drive the elbow to the mat as soon as it gets past the opponent’s hip. With the elbow on the mat, the athlete can simply pull the arm out and avoid the armbar. After pulling the arm, the athlete can step over while pushing the opponent’s legs to the side. This puts the athlete in either side mount or knee-on-belly. In MMA, the athlete can also back away and allow the fight to continue on the feet. Easy to execute, this is one escape every Jiu-jitsu white belt needs to master. Shrimp Escapes The best way to escape from a submission is to prevent positions where their opponent can attempt or finish them. For many BJJ athletes, these positions are the bottom of the mount and side mount. Escaping from these positions will require simultaneous pushing and moving of the hips — or “shrimping.” Shrimping enables the white belt athlete to create some space between their hips and the opponent. With the space, the white belt can transition to guard. Or, if the athlete is fast enough, they can get back to a standing position. Shrimping Out of the Bottom of the Mount First, let’s talk about how to shrimp from the bottom of a mount. The athlete needs to turn slightly towards one of the opponent’s legs and push it forward. As the athlete pushes the leg forward, the athlete needs to shrimp. As the athlete pushes the opponent’s leg farther forward, the athlete can trap the leg. This will bring the athlete into half guard, which is a better position. If the athlete desires the full guard, the athlete can repeat the steps on the other leg. Shrimping Out of the Bottom of Side Mount Shrimping out of side mount is similar. The only difference is that when shrimping out, the athlete needs to push the opponent’s hips and neck. Also, shrimping out of side mount is more about pushing oneself away than pushing the opponent away. Pushing and shrimping prevents the opponent from establishing tight control. Hence, while shrimping, the athlete can either move to guard position or stand back up if a lot of space is created. Bonus Jiu-Jitsu White Belt Tip: Trap and Roll Escape The trap and roll escape is another escape from the bottom of the mount. To execute the escape, the athlete needs to take out the opponent’s upright position to trap one arm. The athlete can eliminate the opponent’s upright posture by bridging and kneeing the opponent’s buttocks. This will cause the opponent to fall forward, breaking the fall with hands on the mat. When the opponent does this, the athlete needs to trap one arm. Holding it under the armpit, the athlete needs to bridge and roll on the same side as the opponent’s trapped arm. The resulting position will be the athlete on top of the opponent’s guard. Because of this, the move doubles as an escape and as a reversal. The Best Offense is Only as Good as Defense As any Jiu-jitsu white belt knows, tapping is a certainty. Hence, there’s no shame in prioritizing escapes and reversals before getting gung-ho with bjj submissions. Sure, a white belt might not be submitting people left and right, but it’s as Helio Gracie says: “The first step to victory is to not lose (tap).” If you’re seeking the first of many keys to victory in competition, try a free week at Granite Bay Jiu-jitsu.

One of the beautiful things about Jiu-Jitsu is its inclusiveness. It’s a sport for the young and old and doesn’t discriminate against any nationality. Most importantly, it’s open to men and women. This is why we at Granite Bay Jiu-Jitsu take pride in our BJJ women training classes. Many prospective female students will often hesitate to join a BJJ women’s class. Luckily, all it takes to ease the trepidation is some knowledge about what to expect. Knowing what to expect makes joining a BJJ women fundamentals class less intimidating and more exciting. Here are some practical recommendations for the BJJ girls to take their first steps and roll on the mats. Everything Begins with “Why” Before jumping into a BJJ fundamentals class, it’s always a good idea to clarify the reasons for joining and training. Female students will often have reasons for joining ranging from fitness to self-defense. Every now and then, there will be female students with more competitive aspirations. Of course, many will develop this down the road. Whatever the case may be, knowing the purpose of training is the first step to reaping the benefits of Jiu-Jitsu. The reasons don’t need to be along the lines of competing or getting a black belt; it can be many other things like having more opportunities to interact or learning a new physical skill. For the most part, the reason most women have for joining a BJJ fundamentals class is fitness and empowerment. All of the above are excellent reasons to join a BJJ class. The important thing is to have a reason. Cleanliness Hygiene and cleanliness are important. They can mean the difference between a fun-filled session and one that results in an infection of some sort. Keeping the academy clean is one of the priorities of academy owners and instructors. For this reason, they take a lot of time sterilizing the playing field, so to speak. Of course, students — both male and female — need to contribute. There are a couple of ways students can contribute to the hygienic practices of the academy. Use Only Clean Apparel First, there’s the gi. Before joining a fundamentals class, students need to have gis. The gis need to be recently washed. Other students would think twice about rolling with someone whose gi smells like it hasn’t seen the inside of a washing machine. The same rule for cleanliness applies to no-gi apparel like fight shorts and rash guards. Some new students won’t have gis yet. Luckily, academies like Granite Bay Jiu-Jitsu will usually have them for rent. Bring Flip-Flops or Slippers Another way students need to chip in to keep the mats clean is by bringing flip-flops. One of the reasons for this is that there may be times when students need to step off the mats. The reason may be to go to the bathroom or buy a bottle of water. If a student steps off the mat barefoot and then returns to the mat, the mat will be less sanitary. Slippers and flip-flops will allow students to leave the matted area and return to it with clean feet.  Keep Shoes Away From the Mats During Jiu-Jitsu Girls Class This ties into the earlier point about hygiene. Beyond the sterile confines of the academy are grounds paved with germs and litter. Shoes bear the brunt of the microbial assault, absorbing dirt and bacteria.  Now, this doesn’t mean students need to enter an academy barefoot. Students new and old just need to keep their shoes away from the mats. Academies will have areas where students can leave their shoes. Others will offer lockers as part of a membership package. Keep Hair Tied and Makeup Off For most BJJ girls, hair and makeup have been common pain points in training. This is especially the case for newer students. Keeping hair tied enables better movement. In a contact sport like Jiu-Jitsu, the last thing anyone wants is their hair getting in the way. Also, because of certain positions the head might be in, having the hair tied back also makes the experience safer. Jiu-Jitsu can be a high-paced sport. Even in a BJJ women fundamentals class, the pace can pick up quickly as students drill moves and perform movements on the mat. Sweating is certain, and this is why instructors encourage students to keep makeup to a minimum. What’s in a Jiu-Jitsu Girls Fundamentals Class? A BJJ women's foundations class consists of several parts. These won’t differ too much from the flow of more advanced classes. What sets it apart from more advanced classes is the emphasis on movement preparation and drills. A foundations class typically consists of the following parts: Warm-ups The warm-ups consist of movements to help loosen the joints and prime the muscles. Warming up is crucial to prevent injuries and helps get a good sweat going. Technique Demonstration During this part of the class, the instructor will show techniques. These techniques will form the foundation of a student’s movement arsenal. Partner Drills Partner drills are an opportunity to execute the newly learned techniques. Drills are not the same as sparring or rolling, meaning that there will be little to no resistance. Of course, the instructor can ask everyone to resist just a bit. Rolling or Sparring Now things get real — though under careful supervision. Rolling or sparring is a chance to try using the techniques. The difference between sparring and drilling is resistance. Now, partners can try out-positioning or submitting to each other. Cooldown and Q&A The cooldown is a series of static stretches. These stretches allow the body to return to a state of relaxation. These stretches prevent injury by lengthening muscles that were in use during the class. In a fundamentals class, the period following the cooldown is often a Q&A session. It’s an opportunity for new students to ask questions about training. What To Expect in a BJJ Women Foundations Class Here are some of the things to expect in a foundations class: Drills. Drills. Drills. It’s a Jiu-Jitsu girls foundations class. Hence, drilling and practicing the technique for the day will occupy much of the session. After all, practice makes perfect, right? Drilling and Rolling with Everyone — Including Men Jiu-Jitsu puts all trainees and practitioners in contact with one another. Understandably so, new female students may find the idea of drilling or rolling with mean intimidating. Female students may finish a class surprised at how positive the experience of rolling against men is. In an academy, everyone is respectful — not just to higher belts but to each other. It’s just one of the many things that make Jiu-Jitsu inclusive. An Excellent Workout Even the drills are sure to fire up the core muscles, shoulders, lower back, and glutes. For this reason, many female students looking for exciting ways to be fit choose Jiu-Jitsu. Meeting Fellow Jiu-Jitsu Girls A women’s foundations class also provides new trainees opportunities at interacting with other gi-rocking female students. The chance at interaction and cooperation is the result of one of Jiu-Jitsu’s core values — community. Join Other BJJ Women at Granite Bay Jiu-Jitsu Joining a BJJ women’s foundation class might seem daunting at a glance. Nonetheless, the first steps on the mats have often turned into many years of development and growth in the sport. If you’re looking for an opportunity to take your first steps in Jiu-Jitsu, try a free week with us at Granite Bay Jiu-Jitsu.

What do fighters like Khabib Nurmagomedov, Josh Barnett, and Jacare Souza have in common? For starters, they’re all submission artists in their respective grappling disciplines. What they also share is the uncanny talent for executing takedowns.  The skill for takedowns is what allows grapplers to take the fight where they want it to go — to the ground. The legendary Masahiko Kimura and the iconic Kazushi Sakuraba are proof of this. Takedowns are as useful on the mats as they are on the street. Whether a student is learning BJJ to compete or for self-defense, BJJ takedowns are a must. There are a plethora of BJJ takedowns. Here are some of the best takedowns to include in one’s BJJ arsenal. These BJJ takedowns and throws will be easy to incorporate into an overall BJJ toolkit — even without D-1 credentials. 1. Double-leg Takedown Every grappling discipline has some version of a double-leg takedown. For the most part, double-leg takedowns are staples in freestyle wrestling — and it’s easy to see why. This takedown is as intuitive to execute as it is effective. To perform this takedown, all a grappler needs to do is change levels, scoop the legs, and drive either forward or to the sides. It resembles a football tackle when executed correctly. The best thing about the double-leg takedown is adaptability. It’s useful in street fight situations, mixed martial arts, and BJJ. This makes it one of the most used of all BJJ takedowns. In addition to its adaptability and simplicity, the double-leg takedown is an option for grapplers regardless of the attire. This takedown remains effective in any sort of match — gi or no-gi. The double-leg takedown is one of the best takedowns to master first. For its adaptability and simplicity, it’s one of the best BJJ takedowns to be used in both BJJ and MMA. 2. Outside Single-Leg Takedown Here’s another takedown from freestyle wrestling. The outside single-leg takedown is another simple yet effective takedown to one’s BJJ arsenal. The execution of the outside single-leg takedown mimics that of the double-leg takedown. The only difference is that the athlete shoots in to control one leg instead of two. By controlling one leg, the athlete can move an opponent in many directions. Since the opponent will be standing on just one leg, finishing with the outside single is easier. For many grapplers, the outside single-leg takedown is easier to execute compared to the double-leg version. Part of the reason is that it takes more energy and speed to finish the double-leg takedown. With an outside single, the target leg is already near. All a grappler needs to do is change levels, grab the leg with both arms, and drive either forward or to the side. To ensure the finish, a grappler can also trip the balancing leg.  3. Inside Single-Leg Takedown The inside single-leg takedown is a progression from the outside single. The inside single-leg takedown will have a grappler’s head against the opponent’s midsection while finishing the move. Since the head is against the midsection, the head is “inside.” Shooting for the inside single can be challenging for most BJJ athletes. For this reason, the inside single-leg takedown is plan B when the outside single fails. The inside single-leg takedown has the same benefits as the outside double when it comes to ease and effectiveness. One thing it has over the outside single and even the double-leg takedown is protection. With the outside single-leg and double-leg takedowns, the grappler leaves the head on the outer hip. This renders the athlete’s shoulder and back susceptible to the opponent’s sprawl. Worse yet, the head’s position makes it vulnerable to a guillotine choke. In fact, members of Team Alphamale set up their one-arm guillotines after opponents fail the outside single or double-leg takedowns. 4. Tomoe Nage The Tomoe Nage comes from Judo. Right off the bat, this is good news since Judo also uses the gi. Needless to say, the Tomoe Nage requires the grappler to use the opponent’s gi for this throw. The Tomoe Nage setup begins when the grappler grabs the opponent’s wrist lapel and belt. From here, the grappler places the foot on the opponent’s waist and falls backward. Falling backward, the BJJ athlete drives the opponent’s waist upward, using momentum to flip the opponent. The throw finishes when the grappler scrambles to secure either side mount or the full mount. One variation that has been in use in BJJ is pulling on the opponent’s wrist lapel and belt while falling into butterfly guard. Unlike the earlier mentioned takedowns, the Tomoe Nage doesn’t require much strength and power. As long as the athlete has a good grip of his opponent’s belt and times the throw, the throw will be successful. Another benefit of the Tomoe Nage is that there’s little chance of falling into the guard position. With the double-leg and outside single-leg takedowns, a grappler may end up in the opponent’s guard. Even if a grappler scores the takedown, an opponent with an excellent guard game can still sweep or even attempt a submission. 5. Kouchi Gari (Sleeve Drag to Trip) The Kouchi Gari is a sleeve drag that finishes with an inside trip. The trip is a takedown finish that involves trapping the heel to take off an opponent’s balance. The Kouchi Gari setup requires deception and timing. While standing, the grappler needs to trick the opponent into pulling back. One of the ways to do this is by pulling down on one of the sleeves. Once the grappler senses that the opponent is shifting their weight backward, the grappler should quickly drag the sleeve. As the grappler drags the sleeve, they should shoot and trip the opponent using one foot. The Kouchi Gari often finishes in side mount or half guard. There’s a no-gi version of this takedown. Instead of grabbing the sleeves, the athlete can opt for an arm drag. With one hand on the tricep, the athlete can drag the opponent to the side before shooting in. 6. Ankle Pick Most takedowns are effective when an opponent is standing upright. In competition or the academy, most will be hunched over protecting themselves from throws, ready to sprawl. The ankle pick is one of the best BJJ takedowns for such opponents. Executing this takedown requires grabbing the opponent by the lapel. As with the Kouchi Gari, the ankle pick requires deception and timing. Grabbing the opponent by the lapel, the grappler must get the opponent to shift his balance. As soon as the opponent steps forward with one foot, the grappler needs to drop and swiftly tug the opponent’s heel. The ankle pick also has another setup from a failed Kouchi Gari. When the opponent’s feet go too far for the inside trip, switching to the ankle pick is the next option. Upgrade Your Takedown Game at Granite Bay Jiu-jitsu The best BJJ takedowns are the ones that athletes drill over and over. If you need a place to take your takedowns and submissions to the next level, check out Granite Bay Jiu-jitsu and try a week on us.

BJJ athletes and practitioners are looking for that one silver bullet that will solve all their problems. In truth, the best athletes do not learn or find the best BJJ strength and conditioning program. Instead, they create them. Creating a BJJ strength and conditioning program doesn’t require a degree in exercise physiology. Jiu-jitsu athletes looking to develop strength, power, and Helio’s gas tank don’t need to be black belts either. To create the right S&C program, a BJJ athlete needs to shoot for three things. Autodidact BJJ athletes need to program for general strength, power production, and energy system training. Also, the athlete should have S&C as a complement to BJJ — not the other way around. Getting the combination wrong leads to burnout, or worse, injury. Creating a strength and conditioning program for BJJ is simpler than it appears. Read on to learn more about crafting the perfect BJJ strength and conditioning program. Strength Training for BJJ — Keep Basic and Heavy To paraphrase Mark Rippetoe, strength forms the basis of all adaptations. Being strong enables a person to develop other physical tools like speed, endurance, and power — all necessary attributes for the mats. BJJ athletes need to program for strength. However, there are caveats. First, strength will require the execution of exercises that activate the most number of muscle groups. While it’s easy to think that a bicep curl carries over to armbar defense, isolation exercises will not make an athlete strong. Rather, strength training for BJJ needs to include the core lifts or versions of them. What are the core lifts? These are none other than the squat, bench press, and deadlift. The second point of consideration is that strength develops in a surplus of energy. In other words, there’s no point in adding 5 x 5 or 3 x 8 front squats if an athlete has just finished a Na-Waza session. To become stronger, BJJ athletes need to add core lifts or their variations and train them in a fully recovered state. Conditioning for BJJ — It’s Not Always About Long Runs Rolling several rounds can take a toll on someone’s energy. BJJ athletes of all levels are no strangers to the feeling of burning lungs and being short of breath. Right away, it’s clear that conditioning can be a limiting factor for most athletes. Being well-conditioned for BJJ involves training more than an athlete’s ability to last long. Conditioning for BJJ also encompasses energy use for quick bursts of movement. Just think of the difference between a marathon runner and a sprinter. Conditioning is something both athletes do. It’s an issue of difference. One has the conditioning to run at a moderate pace for about an hour. The other has the lung and muscle capacity to cover 100 meters in seconds. To program for mat-grade conditioning, an athlete needs to train like a runner and sprinter. The athlete needs to program low-intensity steady-state movements into the conditioning program, as well as high-intensity interval work. Low-intensity work needs to last at least 45 minutes. High-intensity conditioning needs to last 15 minutes at most. These sessions should consist of rounds of maximum effort movements punctuated with rest periods. Power Production for BJJ — Train for Quick Force Production It’s common to hear people say that power and strength are the same. They are similar in the sense that both involve force production. However, what separates power and strength is the speed element. Strength is the ability to move against resistance. An athlete who can slowly shrimp out under an opponent 10 kilos heavier is a display of strength. Power, on the other hand, is the ability to move against resistance but quickly. An example of power in use is whenever a wrestler finishes a takedown. Another example is when an athlete power cleans 60% of what he can deadlift. In both examples, there’s a display of force with speed. That’s power. Training for it is fairly simple — it’s like doing versions of the core lifts but executing them with speed. Plyometric movements like jumping on boxes, sprinting, and explosive calisthenic movements also contribute to power development. The Importance of Flexibility and Recovery BJJ strength and conditioning alongside BJJ training need to be in the weekly training plan. Of course, the body (and mind) can only take so much. Past a certain point, injuries occur and burnout gets the best of an athlete. Training flexibility and being just as focused on recovery can add years to a person’s athletic career. In a sport like BJJ, flexibility and recovery are important — especially at the highest levels of the sport. Flexibility enables joints to move more freely along their natural planes of motion. Flexibility training will remove the stiffness in the muscles surrounding the joints. This results in lesser discomfort in many of the positions Jiu-jitsu puts athletes in. Recovery is one of the simplest things to dial in and should be part of an athlete’s training plan. Despite its simplicity, many athletes underestimate its value, placing more emphasis on S&C. Training of any sort is only as good as an athlete’s recovery strategy. A high training volume without sleep, nutrition, flexibility work, and hydration doesn’t make an athlete stronger or conditioned. It makes them sick, weaker, and injured. Putting It All Together: Practical Recommendations for a BJJ Strength and Conditioning Program Strength and conditioning should work with an athlete’s general BJJ training. In addition, training power, strength, and conditioning need to be in the right sequence to allow each to develop. Athletes of the sport differ in their recovery capacities, genetics, athletic background, and baseline level of fitness. Be that as it may, these general recommendations can be resourceful to athletes designing their BJJ strength and conditioning program. Train Strength and High-Intensity Conditioning Separately Training both on the same day or session can cause one of two things. It’s either strength develops and conditioning stalls, or the athlete sandbags the strength portion of the workout to perform well in conditioning. Either way, the result can be subpar especially over an entire training block. To prevent strength from interfering with high-intensity conditioning, it’s best to train them on separate days. Most studies show that 24 hours is the optimal space between a strength workout and one for conditioning. This allows energy and the nervous system to return to normal functioning between sessions, assuming that sleep and nutrition are dialed in. Train for Power Fresh Of the three physical adaptations, power is the one that is most sensitive to fatigue. Athletes should train weighted power movements in sets of doubles or triples to reap the benefits. Power movements include faster versions of the squat, bench, or deadlift. Of course, due to the speed requirement for power production, reducing the weight is a good idea.  If an athlete only has one session for power and strength, power training should come first. Strength can follow. Leave Low-Intensity Conditioning to Mat Work Having an entire day or session dedicated to long-duration low-intensity work is counterproductive. The only sensible time to add it in is in the absence of BJJ training. This isn’t to say that low-intensity conditioning work should fall by the wayside. It’s still necessary for energy system training and health. However, a BJJ athlete, by default, already gets a lot of low to moderate conditioning work — on the mats. Develop a cardiovascular base for BJJ. The only way to do this and zero in on technique at the same time is by rolling. Dial-in Sleep, Nutrition, and Hydration Sleep, nutrition, and hydration should be the pillars of any athlete’s recovery strategy. Without them, training doesn’t become productive. There aren’t any hard and fast rules for all three. Nonetheless, some recommendations have stood the test of time. When it comes to nutrition, a good rule of thumb is to eat only whole foods. This includes vegetables, fruits, and meats. Getting eight to nine hours of sleep is also vital. Sure, some athletes report surviving on less. Then again, they “survive.” They don’t progress — which is the whole point of any BJJ strength and conditioning program. Lastly, hydration needs attention in an athlete’s program. The CDC recommends anywhere from two to four liters daily. Get Better for Jiu-jitsu with the Right BJJ Strength and Conditioning Program At the end of the day, the biggest part of any BJJ athlete’s training is BJJ training. A BJJ strength and conditioning program needs to flow with an athlete’s training schedule, instead of taking up the majority of the athlete’s time. Designing a BJJ strength and conditioning program can be complicated to some. Luckily, Granite Bay Jiu-jitsu is a BJJ gym that takes the guesswork out of BJJ and strength and conditioning. Try a free week, and roll, strengthen, and condition to greatness at Granite Bay Jiu-jitsu.