As someone who has trained BJJ for a while, it is difficult to remember what it was like to be new. Over the past few days, while teaching classes at New Breed Training Center, I asked students what they wish they’d known when they started BJJ. Some of the questions below are from students who have been training less than a month. Others are from those with a little more experience.

For the students just starting out, the questions and answers below will help you gain an understanding of what it was like for others when they started training. For the more experienced, the questions offer an opportunity for us to reflect back on what it was like to be new.

What Is the Practical Application of the Warm Up?

Before this question can be answered, we must define what exercises are included in the warm up. This can vary depending on the school, but we will use what is typical of most BJJ classes.

Most warm-up sessions include specific BJJ movements, such as hip escapes, bridges, and breakfalls. There is typically also a movement drill with a partner, like a basic guard composition drill.

Warm-up drills serve two purposes:

1. They prepare the body for the specific movement patterns of BJJ. One of the hardest things for new students is learning how to use their body as one unit.
2. Warm-up movements are the foundation for technical work. An example is the bridge. The bridge is used to umpa someone from the mount, but it can also be used to sweep from the half guard. The grips and technical detail are different for the mount escape and the half guard sweep, but the bridge is involved in both.

Grappling also requires specific conditioning that can only be gained by grappling. Running develops muscular endurance for running, but not for BJJ. Drills are a great way to condition the body in the specific movement patterns of BJJ. And don’t worry – it is normal to feel tired during this part of class. It happens to everyone, including myself.

“For the first few months, everything is going to seem difficult and frustrating. Then, one day, things start to click.“

I remember my first few classes – I was gassed just from the warm up. I thought to myself, “But I am in good shape. I played football in college and was doing judo before I started BJJ.” But I struggled just like everyone else on the first day. I wish someone had told me how cardio-intense BJJ is.

How Important Is Every Detail of a Technique?

This question can have many answers since every instructor have his or her own opinion. In my opinion, every detail is important. But when you first start, there is so much going on that trying to remember every detail is going to be difficult.

If you are having a hard time learning techniques, start by getting the positioning down and a sense of how your body should feel in that position. For example, new students frequently struggle with the armbar from the guard. Often, this is because of the hip movement involved with getting into the proper position. So, a good place to start would be to focus on getting in the proper position first. Then, all the little details that follow will become easier.

How Often Should I Train?

When you’re new and excited about doing something new, it’s common to want to train every day, sometimes multiple times a day. We think doing think will get us better faster. Unfortunately, that type of thinking can manifest in the opposite result. BJJ is a marathon, not a sprint.

“[W]hen you first start, there is so much going on that trying to remember every detail is going to be difficult.”

Training frequency has to be specific for each student’s needs and goals. Training too often is not good, but training too little is not productive either. An optimal training frequency is one that can be maintained for a long time – and that may be different for each athlete.

The best way to determine the best frequency for you is to focus on your recovery. Ask yourself how many days a week you can train while fully recovering after each session. It is better to train two days a week for a year, than five days a week for a few months. The goal is to be in the sport for the long term. BJJ is not one of those sports where we get better at in just a few months. It takes years of training.

Conclusion

Everyone who trains Brazilian jiu jitsu has overcome the jitters and nervousness that come with the first day. For some, that same feeling may continue on for longer. It is important to know these feelings are normal.

For the first few months, everything is going to seem difficult and frustrating. Then, one day, things start to click. Sometimes this moment happens when you see another new student walk in and see the struggles he or she is going though – and realize you have come a long way.

If you are already an experienced practitioner, remember what it was like at the beginning. It is up to those of us with experience to welcome new students to the team and make them feel comfortable.

Check out these related articles:

• Drilling the Basics for BJJ Success
• Too Much BJJ Can Be a Bad, Bad Thing
• How Much Training Do Grapplers Need?
• What’s New On Breaking Muscle Today

Photos courtesy of David Brown.

The post What Every Beginner Should Know When Starting BJJ appeared first on Breaking Muscle.

Being the chef at the gym means you get all of the questions, or you hear people talking about food. Sometimes they have some good conversations. Sometimes you just want to smash your head into a wall when you hear that someone is on a strictly protein shake diet because they were bored with eating boiled chicken and steamed broccoli for every meal.

Then it boiled down to, pun intended, different people always asking me similar questions. I was, at the time, talking with Seymour (Yang), also known as Meerkatsu, randomly about his blog and had the idea, “Hey, I should just make a resource of cooking techniques, give that link to everyone and answer their questions there rather than repeating myself over and over.”

Boom, GrapplerGourmet was born.

How MacKenzie Arrington Became a Chef

MacKenzie is an avid competitor both on and off of the mats. A graduate of The Culinary Institute of America, he was the “youngest Maine Lobster Chef of the Year in 2009 and then the only two-time winner, snagging the Maine Lobster Chef of the Year All-stars title in 2012.”

Arrington was born to be a chef “in a drinking town with a fishing problem in Maine.” His mother – who is a chef, certified dietitian, and nutritionist – led by example, being named Maine Lobster Chef of the Year in 2008. MacKenzie said he was introduced to the kitchen early in life. “I still remember hearing the wooden clogs stomping around the hallway from the refrigerators to the kitchen. With that being said I was thrown into the fire, figuratively, at a young age and followed in my mother’s footsteps.”

After achieving his Bachelor’s degree in 2009, Arrington got to work:

I took a summer in Maine to work with my mother and help develop seafood products. I worked at a restaurant in Portland, but it wasn’t enough. I still wanted to work for the best, so I headed down to the Mecca of “kitchens to get your ass handed to you in” – New York City. In New York, I have worked for some of the top ten chefs in the world and helped build and open one of the world’s top restaurants.

Melding Work and Training

After working ninety-hour workweeks and being unable to train, MacKenzie decided things had to change. Rather than leave his life in restaurants, he decided to find a way to meld his two worlds together:

I made the leap and found a gym in Brooklyn by two guys who train under Marcelo Garcia … and I have changed my whole life to focus on it. I have taken a step out of kitchens because I wanted to focus on my BJJ career and bridge the two worlds. I am now a personal chef and have the luxury of being able to train six days a week, lift four, and give back to the BJJ community with Grappler Gourmet.

MacKenzie’s Nutrition Plan for Grapplers

One of the biggest mistakes MacKenzie sees among his grappling peers is not eating enough, or at the right times. “Complaining in class that you are too tired, sore, or just don’t have any pop in your game today? Yea that’s because you haven’t eaten correctly.” Uh, yeah. That’s me. So, MacKenzie, what can we do to fix the problem? Easy! Follow the advice outlined in his article How to Guide Your Inner Campfire.

If you train strength and conditioning in the morning with BJJ at night, MacKenzie suggests the following meal plan:

First off get a good breakfast. I believe in looking at your diet/metabolism like a campfire. You need to build it properly in the morning and then keep it burning throughout the day. Also as far as training goes recovery is key.

Goal: Establish a consistently even burning “fire” that starts with our first meal of the day and lasts well into that night’s rest.

Morning Meal Example: Water then a smoothie of mixed berries, almond milk, honey, banana, orange, and oat bran or scrambled eggs with peppers, onion, and some whole wheat toast and half an avocado. Then I would have my coffee.

Pre-Strength and Conditioning: I try and time my coffee for thirty minutes before hitting the gym and have a cup of juice mixed with BCAAs.

Post-Strength and Conditioning: Recovery shake with creatine and quick digesting protein and some fruit of choice. They are easy to carry on the go.

Afternoon Snack Example: Apple wedges and almond butter.

Lunch Example: Caesar salad loaded with vegetables and grilled chicken breast or a lean turkey wrap with avocado, cheese, lettuce, tomato, pickles, mustard, and a little mayo.

Pre-Training Snack Example: Banana, peanut butter, and honey wrap and some fruit juice with BCAAs.

Post Training Example: I personally use ATH Sports Nutrition recovery for my post training with added BCAAs and creatine for its carb: protein ratio.

Dinner Example: Brown rice bowl topped with half an avocado, two over-easy eggs and hot sauce, side of roasted vegetables, and a quarter to a half of a roasted sweet potato.

Right Before Bed: Cottage cheese. Introduce some fats with slow digesting proteins

Conclusion: Don’t over think it. You can prepare your meals in advance to save time. They are all simple and tasty. Just because you have to follow a strict plan does not mean you cannot make it taste good. As long as it is convenient for you, you see the gains and you ultimately enjoy eating, it is worth it. The majority of us are not getting paid to do weight cuts, so be patient and focus on a clean lifestyle.

MacKenzie’s Articles and Resources

I really enjoyed reading MacKenzie’s Inner Campfire article. It has made me understand the importance of each meal and snack in an overall nutritional game plan. I think it will help a lot of grapplers with day jobs train a lot more efficiently. His nutritional planning and BJJ training has certainly given MacKenzie success in BJJ competition, with more to come.

I try and compete as much as possible, and love it. I aim to compete in as many top-level competitions as possible. Some of the results over the past year have been: gold Super-Heavy ADCC Nationals, silver super-heavy IBJJF New York Spring Open, silver super-heavy IBJJF Pan Ams, bronze Abu Dhabi Pro Trials, double gold and one bronze The Good Fight Winter Open, and bronze super-heavy, silver absolute IBJJF New York Spring Open.

I sadly just missed Worlds. My only sponsor is myself, so funding for the trip shut it down for me. But I have a good circuit set up for the remainder of the year, IBJJF New York Summer Open, IBJJF Boston Open, IBJJF Pan Ams, Abu Dhabi Pro Trials East, IBJJF BJJ Pro New York, and Five Grappling in New York for sure – probably with a few other smaller competitions mixed in.

We wish MacKenzie the best of luck! To keep up with the Grappler Gourmet, follow him on Facebook and Twitter, visit his website and check out his column in Jiu Jitsu Magazine.

The post Interview with MacKenzie Arrington of Grappler Gourmet appeared first on Breaking Muscle.

For some, this restructuring of a life can happen gradually, while in other cases, including mine, there can be more of a leap from a “normal” life to a grappling-focused one. In my case, the pendulum started at the extreme of upwardly mobile thirty-something white collar professional who was a hobbyist at grappling. It then swung to the other extreme of wanderer living out of the trunk of her car, with no address and no day-to-day responsibilities other than training. I vaguely knew I’d eventually have to start making a living again and re-establish some roots, but I was determined to enjoy the hell out of things while I had the chance.

I’ve reoriented the pendulum somewhere in the middle between the two extremes over the course of seven years and a lot of soul-searching, so there are fewer times when it is comically evident that I’ve chosen a somewhat unusual path. Yet, I still have occasion to smile when my worlds collide or when a tendency I have to do X doesn’t really fit in Y context. I’ve mentioned before that I have relationships and obligations that have nothing to do with BJJ, but it is important to me that these co-exist peacefully with my more grapply tendencies.

For the most part, I have a handle on things and know how to act properly. But I’ve noticed a few idiosyncrasies in my behavior that have the potential to out me as a grappler among people who don’t already know I am one. Read on to see if any of this sounds familiar:

First, as often as not, I’ll choose to sit on the floor even if there are chairs available. I’ve been to parties where my first inclination is to settle in a corner cross-legged, even if I’m wearing something nice or holding a glass of wine. I can usually control myself when it’s not appropriate, but I always smile to myself when I picture asking if the person I’m chatting with at a wedding might want to hitch up her cocktail dress or loosen his tie and park it on the parquet.

Second, sometimes I leave the house in the morning wearing the same thing I wore to bed the night before. After an evening of training, I’ll take a shower and then throw on some yoga pants and a t-shirt to sleep in. When I wake up in the morning, sometimes all it takes is a sweater or hoodie and some flippy floppies, and I’m ready for the day. Due to my love of BJJ, I have figured out a way to make a living by working remotely rather than in an office, so I have more time for training during the day. Sometimes I have face-to-face meetings or workshops, and in those cases I dress accordingly (and sit on a chair), but otherwise, I can make my clothes multitask just like I do.

Third, as a result of my professional choices, which enable me to train more often and sometimes in the middle of the day, I am able to dictate my working hours more than some people who work a more conventional schedule. This means I get to plan my errands and appointments during the week, when there is less likelihood that I’ll need to wait, rather than having to cram them in on a Saturday when I’d rather be enjoying my weekend, and when I’m having to dodge the throng of people who are in the same boat. So when friends complain about how crowded the gas station or supermarket was on a Saturday morning, I have to bite my tongue to keep from asking them why they don’t just go at 3:00pm on a Tuesday.

Fourth, my day gets started later than many. Back when I was sleeping on the couch of a grappling academy, I sometimes didn’t finish training in the evening until around 10:00 or 11:00, sometimes didn’t eat dinner until midnight or 1:00am, and sometimes didn’t get to sleep until 3:00 or 4:00am. I’m not on that schedule anymore (though I know some people who are), but the inclination to train until 9:00 or 10:00pm and take a few hours to wind down is still strong, which pushes back my bedtime, which pushes back my wake-up time. I’ve learned the hard way not to complain about those few times when I have to get up at 8:00am or, God forbid, even earlier.

There are tons of other telltale shibboleths that have at one time or another clued non-grapplers in to my lifestyle choices. Many people have received emails from me at 3:00am, finding out subsequently that I was waiting for an early morning flight to somewhere to grapple. (See item number four to understand my saltiness here.) I don’t exactly look like I have lima beans for ears, nor do I have difficulty even fitting the Bluetooth earpiece in my ear, but I have a little bit of the cauliflower. Lately I’m a little gimpy because of my sore knee. And on and on and on.

How do your choices related to a grappling lifestyle play in “real life?” Are there any telltale signs – a habit or a piece of clothing – that reminds others of your love of the ground game? Post them to comments.

Photos courtesy of Shutterstock.

The post Telltale Signs You’re Dealing with a Grappler appeared first on Breaking Muscle.

At my college graduation, which took place on a beautiful Sunday morning in June, I mostly remember being hung over to the core of my very being. But I do also remember snippets of inspired, fly-be-free messages designed to motivate me and my classmates to go forth and do good in the world. Specifically, I remember our college president announcing that the students from our medical and business schools, and eventually we undergrads, were now the official recipients of MDs, MBAs, or BAs/BSs, “with all the rights and responsibilities pertaining thereto.”

Sure, nobody really talks like that in everyday life, but the premise has relevance for grapplers, and people in general, of course. When we assume any kind of role – parent, VP of marketing, Girl Scout – we stand to benefit from it, and we also take on corresponding obligations. That VP of marketing may work sixty-plus hours a week, and she or he may also have access to the corporate jet and the opportunity to earn substantial year-end bonuses, for instance. Similarly, as BJJ students, we have certain rights and responsibilities. And given the complexity of BJJ relationships and the potential for boundary confusion, I’ve put a stake in the ground as to the ones I believe every grappler should enjoy and assume, respectively. See if you agree, starting with the rights of a grappler:

The Rights of a BJJ Student

1. You have the right to an instructor who works for you.

I love actor Kevin Kline, and the movie Dave, in which he plays the title role, is one of my favorites. (Check out the scene in which he sings Hail to the Chief, substituting his own lyrics.) I bring this up because the movie highlights the role of the President of the United States as a public servant, as someone who works for the American people. In a similar way, your BJJ instructor works for you, not the other way around. She or he deserves the respect afforded her or his position, of course, but that respect co-exists with the rights BJJ students have as students and as paying customers.

2. You have the right to a clean facility.

BJJ is a contact sport, and as such, it can be a breeding ground for critters like ringworm and staphylococcus aureus, also known as staph, which like warm, moist environments and also like to spread their wealth. Most everyone who trains long enough will contract some kind of skin condition. You just file that one under the category of “assumed risk.” That being said, however, your academy should take reasonable preventive measures, including cleaning the mats and bathrooms regularly, requiring a certain level of personal hygiene among students and staff, and banning until they are no longer contagious anyone from the mat who does have visible signs of skin conditions.

3. You have the right to the assurance that your safety is of paramount importance.

As with skin conditions, the longer you train, the more likely it is that you will sustain some kind of injury, because this is the nature of the beast. However, your academy should be taking reasonable precautions to ensure your safety.

Here is an example of what not to do in this regard: During my BJJ walkabout some years ago, I visited a small academy, comprising mostly white and blue belts, as they were preparing for a local tournament. During the class I attended, they set up a “king of the hill” situation, where the two guys preparing for the tournament stayed on the mat while the rest of the group cycled in and out to give them fresh bodies and work their mental toughness as they fatigued.

Shortly into the training, one of the guys started having trouble breathing, from exercise-induced asthma, as it turns out. He kept going, and he kept having more and more difficulty, until finally he asked to stop and get his inhaler. (From my perspective, the guy actually was in distress and not trying to “dog it,” but you’ll have to take my word.)

To my surprise, the other guys turned on him as one person, calling him a “p*ssy” and yelling at him to “man up” and “push through it.” Apparently I have a terrible poker face, though, because when the instructor happened to glance at me, he did a double take and then immediately allowed the guy to take a break. I left soon after, quickly fabricating a story about how I had forgotten I needed to be somewhere in the next little while. Ain’t no way I was going to roll live at that place. I am all for pushing beyond one’s comfort zone and for using BJJ to help with that, but I’m not willing to put myself in actual danger to do it. Your academy should demonstrate it knows the difference.

4. You have the right to be treated with the respect any person has the right to expect by virtue of being a person.

In the academy, your belt level determines in large measure your position on the totem pole. Higher belts have generally put more time into their training and developing their skill, and they are commonly afforded the respect granted anyone who has accomplished more in their field. That being said, everyone, regardless of belt color, deserves an experience devoid of ridicule or relegation to second-class citizenship. As a lower belt, you may have some dues to pay in terms of how much and with whom you get to train, but this should not translate into lower belts ever feeling they are less worthy of common courtesy by virtue of their belt color.

5. You have the right to avail yourself of the opportunity to use BJJ as a mechanism for personal growth.

Many people make the claim that BJJ has changed their lives. More accurately, I would argue, it has helped them grow into people who were then able to change their lives. Either way, the point is that the benefits of BJJ extend far beyond our relative ability to execute an armbar. It’s probably safe to say that people who make some kind of living at grappling have a sense of how far-reaching its positive impact can be. As a student, you want to find a grappling home that embodies the idea that BJJ can be a force for good overall, that encourages you to make a connection between being a disciplined grappler and being a good person. Of course, you are the only person who can decide whether you want to make that connection, but an academy that models the desired behavior will make it easier for you to act accordingly.

Certainly there are other rights pertaining to grapplerhood. These are a few to consider as you navigate your own BJJ journey. In a future article I will discuss the responsibilities we have as grapplers that complement these rights. Remember every jet requires its sixty-plus hour workweek.

Meanwhile, what do you think are the fundamental rights of a grappler? Post your observations to comments.

Now read about The 5 Critical Responsibilities of the Grappling Student.

Photos courtesy of Shutterstock.

The post In The Course of Grappling Events: Certain Unalienable Rights in BJJ appeared first on Breaking Muscle.

A news story is circulating in the grappling world, a horrible story alleging that two male grapplers repeatedly raped a female teammate on New Year’s Eve in a deserted parking lot before abandoning her there. She apparently had a lot to drink, and they offered to see her home safely. But instead, they were said to have performed unconscionable, heinous acts. Acts caught on the garage’s security camera. As women, writers, and members of the subculture to which the perpetrators and the victim belong, we feel compelled to comment on this.

But what comments to make? It shouldn’t need to be said that this was a horrific violation on multiple levels, that it is appalling if these men did the unthinkable to an unsuspecting and incapacitated woman, screwed those members of their gender who are good and decent people, and added to the fear women live with on a daily basis.

It won’t surprise us if people start to point fingers at the grappling community, citing the idea that it cultivates machismo and is based on violence. While we’re fortunate this has not historically been our own personal experience, it would be disingenuous of us to deny that there is an element of it in the grappling world, and that we as a community have some work to do on the education and expectations front.

That being said, this is not just a grappling community issue. The grappling community operates in a broader context within which elected officials (who I daresay have never trained) have been heard to suggest that “some girls rape easy,” and that if a woman who claims to have been raped ends up getting pregnant, then it clearly wasn’t a “legitimate” rape, because the female body has ways to “shut that whole thing down.”

We’ve heard many people discuss how over and above the heinous act of rape itself, what these perpetrators are alleged to have done, also violated their victim’s trust. Grappling is based on trust, as is probably every other athletic endeavor. When we train together, we trust that you are going to watch out for our safety, to follow the established rules, and to enter our encounter in a spirit of collaboration. And you trust that we are going to do the same. Without that trust, there would be no grappling. There would be a free-for-all. There would be an environment that upstanding men wouldn’t want to be associated with and self-preserving women wouldn’t want to subject themselves to.

On a different point on the spectrum, we applaud the comments we’ve read from people who are channeling their outrage into action, in the form of events, posters, and the like, to express their utter distaste, for lack of a stronger word, for this entire situation. This is, sadly, not the first time something this horrific has happened, not by a long shot. We won’t bother to list the myriad other news stories that have occupied the front pages in recent years chronicling horrific violations by people in positions of power. We’re sure you can think of a few on your own.

Unfortunately, this also means it’s not the first time we’ve seen and heard comments and actions like the ones above. We seem to cover the same ground time and time again, every time we catch wind of another violation. So let’s shift gears a little, and focus in a way maybe relatively few of us have on some of these unfortunate previous occasions.

If you are shocked and appalled by this news story, ask yourself the following question: What are you doing to make sure this kind of repugnant act never happens to you or someone you love, to make sure no one you know ever commits this kind of repugnant act? No, not that person, male or female, who behaves in a way you disapprove of. No, not this subculture that you believe incites certain kinds of behaviors. No, not that sports team whose members got away with it in a way that sickens you. No, not legislators who just don’t get it. YOU.

How, right now, are you living each day in a way that reinforces the importance of self- and mutual respect, personal and communal responsibility, and The Golden Rule, both in your athletic practice and in your life? Do you do anything that undermines these social contracts, and, if so, do you hold yourself accountable?

Ultimately, the only people we can control are ourselves. And as people who fancy themselves to be decent human beings and reputable members of the grappling community, it is our absolute obligation to make sure every single one of our actions contributes to the greater good and to remember this is true long after this story slips from the front page, long after the perpetrators are (we can only hope) called to account, long after our outrage fades and we go back to normal life, conveniently forgetting that the victim in this situation may never have a normal life to go back to.

If you’re feeling defensive or uncomfortable right now, then we’ve accomplished our goal. We should all be feeling something, and we should be parlaying that feeling into acts of personal and communal responsibility – for the long haul, when no one is looking, when it would be easier to rationalize it away.

Are you willing?

Photos courtesy of Shutterstock.

The post When Trust Is Broken: How to Pick Up the Pieces appeared first on Breaking Muscle.

In February 2012, BJJ gis got a lot more adorable with the debut of the Inverted Gear gi. The custom-embroidered pandas on each sleeve are not for “tough guys,” but it may be time to clear out some space in the closet for those of us who are over the whole Affliction thing.

Features

Jacket:

• 550 gram Pearl Weave Light Weight jacket
• Custom inverted panda jacket edge and inside sleeve cuff taping
• Custom embroidered panda logos at each shoulder
• Small patch on lower left lapel
• Heat safe lapel

Pants:

• 12oz Rip-Stop Weave fabric
• 8 belt loop system including two extra-wide loops
• Stretchy rope drawstring
• Extra room in pants for comfort mobility
• Reinforcement at the seam split at the waist
• Mouth piece/ID pocket in pants.
• Double-layer knee reinforcements from thigh to shin
• Tailored cuffs reinforced with rows of stitching and inverted panda inner taping
• Small patch on the right hip

Also:

• Extra-large custom gi bag with a rip stop front and pearl weave back

Sizing

Since I began training Brazilian jiu jitsu four and a half years ago, I’ve bought a lot of gis. I’ve tried Atama, Shoy-roll, Koral, Tatami and many more, but for the first time, I found a gi that fit very well right out of the bag.

Anyone who has shopped for gis knows sizing can be tricky and if you don’t fit into certain size brackets, it’s very difficult to find a gi that fits properly. Online purchasing prevents the customer from being able to try the gi before buying and when the shrinkage issue is factored in, it makes for a lot of guesswork.

Inverted Gear has tried to solve the size problem by offering gis for all shapes and sizes.

Starting at A0, there are variations for average, slim, or husky people. When the first size chart with variations was released, I was very excited because size A0 Slim was offered. I’m 5’0 and about 110lbs

I’ve bought a lot of size A0 gis and was disappointed when they arrived and they didn’t shrink down enough. I had to either sell the gi at a loss or have it tailored. When I contacted Inverted Gear about the new sizes, Nelson told me the A0 Slim might be a little big for me, but asked if I’d be interested in the A00 prototype. I was.

See the table below for my measurements and the pre and post-wash measurements of the Inverted Gear A00 prototype:

Check out the video below to see how it fit. I shrunk it a little too much, so it’s possible the size A0Slim is the best option for someone of my proportions if she doesn’t want to worry about throwing it into the dryer.

After doing my review, I wore the White Panda to class and noticed that as I warmed up, the sleeves stretched out to the proper length, as you can see in these photos. It’s something to keep in mind if you shrink your gi to fit.

Style and Quality

The first time I saw the panda logos I thought they were a little ridiculous. They grew on me, though, and now I have to say that the Inverted Gear gi is my favorite gi.

I love the pandas, I love the cut, and I love the little pandas on the inside of my sleeves. In a recent newsletter, Inverted Gear explained the pandas:

Having the panda in an inverted position shows technique which, combined with the unassuming cuddly cute animal, represents most BJJ practitioners. Seriously, once you’ve started jiu jitsu your cuddling skills increase, no? And in reality, how many people in the sport look like they would be able to win a street brawl? Probably not many since the gentle art doesn’t require bulging quads and biceps that look like tumors. But if push comes to shove, these people can defend themselves well. Just like the panda.

I’m not sure if my cuddling skills have increased since I started BJJ since we’re discouraged from making eye contact but I certainly feel that I’m tougher than I look because of it, just like the adorable inverted panda.

The attention to detail in the construction of this gi is what really sells it, though. The eight-loop belt system on the pants includes two extra wide loops with three regular-sized loops to ensure the stretchy rope drawstring stays in place while you roll. And the drawstring seldom has to be retied. The pants also feature a reinforced section in the rear, which increases modesty and durability.

The jacket is reinforced in all of the traditional areas with solid stitching throughout. I’ve rolled in this gi for over a month, washing it numerous times, and there is not a loose thread or frayed seam to be found. The design is minimalist but because of the unique logo, it attracts attention.

Comfort

The Inverted Gear gi is my most comfortable gi. I’m not aware of it at all when I roll in it, which is always my priority when choosing a gi, and although the jacket does look a little short now that I’ve shrunk it too much, I don’t notice it at all when I roll.

That being said, I’ll be more careful when I buy the Blue Panda gi to ensure I keep it at its ideal size. The jacket is lightweight and the rip stop pants do not get stiff and uncomfortable like other brands. Overall, this is the most comfortable gi I own.

Price

At $125, the White Panda is very reasonably priced, especially considering the quality of the gi and the epic gi bag that comes with it.

Customer Service

Nelson at Inverted Gear was very patient in helping me find a size and responded to my questions in a fast and friendly manner.

Inverted Gear is doing everything right and I had a very hard time finding anything to add to the “Con” column. The White Panda is an eye-catching, quality gi at a price that can’t be beat. Sign up for their newsletter to keep updated on discounts, promotions and product news.

The Inverted Gear White Panda Gi is available at InvertedGear.com for $125.00.

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A friend and training partner of mine commented once that a grappling academy after a training session smells like “feet and old ham.” Well, she said it once, and then she said it numerous times thereafter because it made me laugh so hard. And because it’s true. Any grappling academy absolutely reeks after a class. Even the delicate, dainty ladies who attended the most recent Women’s Grappling Camp brought the funk and brought it heavy.

In addition, in my experience, most everyone I’ve ever trained with, presumably myself included has a distinctive smell. This may not be what you’d call a “marketable skill,” but after several rounds of training, once the sweat has started to drip, I would definitely be able to identify at least some of my current training partners if I were blindfolded, just by sniffing. I don’t know what my, um, signature fragrance is. Given my heritage, I suspect it is a mixture of borscht and haggis, punctuated with just a soupcon of fish and chips wrapped in newspaper.

Lest you think I’m picking on grapplers, believe me when I say such strong smells are not limited to my academy, nor to Brazilian jiu jitsu. I’ve smelled some serious funk at weightlifting meets, soccer games, you name it. Wherever there is sweat, there’s the potential for bacteria to perform their malodorous alchemy. Indeed, given the few times I’ve stood on a medal podium and what I’ve smelled there, I’ve often wondered what things like the arena in which the 1980 U.S. Olympic hockey team won the gold medal smelled like, especially once team captain Mike Eruzione beckoned the entire team to join him. After all, those guys hadn’t just spent the afternoon seeing to their toilette.

So why am I fixated on the smells of exertion? Well, the other day I was in the locker room after a sweaty training session, waiting to stop dripping enough so I could put on my street clothes and head out. While I was waiting, I thought about how much time I spend smelling this way – a lot – and how I usually feel about it – gross. I started realizing that while the smell is not the goal, it is part and parcel of the journey. Just like you can’t make an omelet without cracking eggs, you can’t reach your athletic potential without sometimes smelling like rotten ones.

I’ve decided to embrace my funk. I’m still always going to clean up after training, of course, both because I don’t live in the Middle Ages and also because there’s nothing quite as lovely as that post-training shower, where you go from utterly filthy to squeaky clean. But I’m going to try to stop being so quick to disparage the smell of exertion.

I accept (and even secretly take pride in) the bumps and bruises, the black eyes, calluses, and stiff muscles I acquire from my physical activity. Not only are they an understood part of the package, they are also an external manifestation of my effort. They speak volumes about what I do and what I sometimes have to sacrifice in order to do it.

It occurred to me the same goes for the stink. I’ve decided excellence has a smell – and at times, the smell of excellence could stop a mastodon in its tracks, strip the paint off a house, bring down a vast computer network. Its debilitating power is part of what makes it excellent.

So the next time you are enjoying that quiet post-workout moment and experiencing the scent of your own and your teammates’ exertions, think about what that scent signifies, and celebrate it, just a little. Don’t celebrate it all over a freshly-showered friend, or a significant other who is all gussied up, but remember: It means you’re kind of a badass. A stinky, overripe badass.

Photos courtesy of Shutterstock.

The post Is That Excellence I Smell? We Need the Funk, Gotta Have That Funk appeared first on Breaking Muscle.

Adding Muscle With Kettlebells: How I Build Up My Grapplers (Andrew Read)

At times I’ve worked with fighters and grapplers who need to put on weight due to their desired competition weight class. This is the program I used to put muscle on them with kettlebells.

A Guide For the Novice: Competing in Brazilian Jiu-Jitsu (Valerie Worthington)

Considering entering a grappling tournament? Read on for some suggestions about how to make the most of your experience.

How to Build Grip Strength For BJJ (Sally Arsenault)

In Brazilian jiu jitsu, if you can hold on to your opponent’s gi, you’re going to be in big trouble. You need to work on developing your grip strength – and here’s how to do it.

10 Survival Tips For Visiting a New BJJ Academy (Valerie Worthington)

When traveling and visiting a BJJ academy, one will typically find what one goes looking for – good training and new friends…or a fight. Read on for the 10 tips for surviving a visit!

4 Ways To Be a Good Grappling Partner: Getting Started in Brazilian Jiu-Jitsu (Valerie Worthington)

One thing I have become pretty good at is helping people feel comfortable drilling and training with me; this, in turn helps me have a more enjoyable training experience.

3 Workouts to Build Explosive Strength for BJJ (Sally Arsenault)

These 3 workouts are designed specially for BJJ and MMA athletes to build strength and explosiveness for sport-specific movements. Work these into your strength and conditioning days.

How to be a Stronger, Fitter Grappler in 80 Minutes Per Week (Andrew Read)

Because you’re a grappler you’re probably already short on training time and nursing an injury. For this reason you need a training plan that provides a lot for a little. Read on!

The post 7 Articles to Make You a Better Grappler appeared first on Breaking Muscle.

This can enter the realm of the physical too. As athletes, we can enter into antagonistic relationships with our own bodies. Rather than appreciating what they enable us to do, sometimes we beat them up and beat them down, expecting more and more of them while rarely being satisfied or giving them time to rejuvenate.

I can use myself as an example of this. There was a time a few years ago when I was training Brazilian Jiu-Jitsu twice a day and lifting heavy weight three or four times a week on top of that. I was also running on little sleep because I still had to make a living, so I was working when I wasn’t on the mat or under a barbell. Over the course of several months, I developed alopecia, stopped getting my period (sorry if that’s TMI), and had to roll myself out of bed every day, unable to sit up comfortably and having to walk around bent over like a wizened old man until my back and shoulders loosened up.

The scary thing is that I didn’t even notice. Any of it. I just kept insisting that my body continue to perform, not even aware I was falling apart. In fact, I was annoyed my days were not simply brimming with effortless weightlifting PRs and flying everythings. I was frustrated that I felt achy and tired and had to force myself to keep up the pace.

It took my mother asking me why it looked like someone had ripped a hunk out of my scalp for me to register the alopecia. (And I have fellow Breaking Muscle contributor Traver Boehm to thank for his amazing treatment.) Then I vaguely wondered about my period after that; at the time it was great not to have to deal with it, but in retrospect, it was a clear message from my body that something was wrong. And over the course of a year, the back issues eventually developed into sciatica and a piriformis impingement that ultimately took me out of training for the better part of five months – and caused me the most pain I have ever felt. But at the time, I kept pushing, trying to force my body to do more than it was comfortably able, though it was trying to register its distress in multiple ways.

Finally, my body had enough and basically flipped me the bird. It – I – got horribly ill, with pink eye, fever, chills, aches and pains, nausea, dizziness: a concatenation of symptoms that had me begging for the sweet release of death. I was down for the count for a solid week, and I spent the next couple weeks after that relearning to breathe, walk, and not dry heave or ooze fluid out of my alien frog eyes.

Why am I relating this? Here’s why: Because I suspect there are others out there who treat their bodies as the enemy, as something to be flogged into submission, rather than as the very reason they are able to do the things they love to do. And what I learned the hard, feverish way is that there was a better option. One night during that hellish week, I vaguely remember waking up around 4am, drenched in sweat, after a full 24 hours of being unconscious. I went into the bathroom, looked in the mirror, into those crusty, oozy eyes, and apologized to myself, to my body, for what I had done to it.

And I swear, after that moment, I started to feel noticeably better, like my body was saying, “FINALLY! Finally you get it, you moron!” I had finally decided to enlist the help of my body to be my partner in crime. And since then, I make a point of thanking my body for what it enables me to do every day. I know it sounds tree-huggy, but it has worked. Arguably, I am a little long in the tooth for this jiu-jitsu crap. I really believe that getting rid of the antagonism I have historically felt toward my body has contributed to the fact I am better shape now than I was 20 years ago and still love to train and pick up the heavy things.

I’m not saying we should baby ourselves. We don’t get better unless we go outside of our comfort zones, and this requires testing our limits, mentally and physically. But what I am saying is we should treat our bodies with respect and gratitude, not with derision and frustration. Whether you are angry because you lost a tournament match, hate yourself because you “feel fat,” or are climbing the walls because you are sidelined by an injury, consider remembering that you and your body are in it together. You might as well be on the same side.

So, the next time you start to beat yourself up or go to the dark place because of a real or imagined fitness shortcoming, try shifting your energy and focusing on how much your body enables you to do. Look yourself in the mirror and say thank you.

(Yes, I’m serious. It’s okay. You can do it when you’re alone.)

The post Befriend Your Body: Say No to Overtraining and Say Thank You to Your Body appeared first on Breaking Muscle.

But the only way I knew it was an actual topic and not just a reflection of my usual technical and implementational shortcomings was due to conversations with teachers, teammates, and friends who have far more experience and expertise than I do. The concept is something I have heard referred to as “Jiu-jitsu kryptonite.” (I didn’t coin this phrase, but I’m happy to throw it around.)

Jiu-jitsu kryptonite refers to the person(s) whose style seems to match up with yours in such a way that you perform more poorly against him/her than you do against someone else of similar size and experience. So if you are normally able to shut down the game of a mid-level blue belt of a certain weight, your jiu-jitsu kryptonite might be someone who meets that description but gives you fits no matter what you try. A grappler rolling with his/her jiu-jitsu kryptonite is unable to execute any of his/her go-to moves, or finds it surprisingly difficult to do so. The jiu-jitsu kryptonite might be able to shut down your game more effectively than even some higher-ranked people.

Like I said, when I first encountered my own jiu-jitsu kryptonites (and there have been several), I thought it was just my own shortcomings. It wasn’t until I started hearing about the concept from practitioners I respect who are far better and more experienced than I that I thought there might be a “there” there. Apparently I’m not the only one who is hamstrung by some people who theoretically have the same characteristics as other people who don’t give me as hard a time.

I’m not sure what causes my jiu-jitsu kryptonites to have that effect on me. I don’t know if they have specific physical qualities in common or if they like similar moves. What I do know is that this is another example of how ego can bite you in the keister. (In jiu-jitsu as it is in life.)

So what can be done about the jiu-jitsu kryptonite? There are several options, all of which I have tried. See if you can guess which has worked best for me:

1. Avoid the jiu jitsu kryptonite at all costs! – Pretend you have broken your leg, contracted mad cow disease, have to take an important international phone call about your offshore bank account when they ask you to train. Anything to keep from having to reveal this weakness to others or acknowledge it to yourself.

2. Train angry with them. – Flail around trying to apply your ineffective techniques, only try HARDER to apply them, and get really frustrated when you can’t. Risk hurting them and yourselves by refusing to tap or by forcing things, also ineffectively. (Good stuff, Einstein.)

3. Welcome the opportunity to train with them. – Smile while you are doing it. Depart from your normal game and roll your eyes good naturedly to yourself when they shut you down AGAIN. See if you get even an inch more of space or make them work a second longer. And count that as a victory.

What do you think? In your experience, is jiu-jitsu kryptonite an actual phenomenon? Or do I just need to spend less time complaining and more time training? (Regardless of the answer to the first question, I’m pretty sure the answer to the second question is a resounding yes.)

The post Jiu-Jitsu Kryptonite: Is It a Real Phenomenon? appeared first on Breaking Muscle.

There are three main ways that gi and no-gi grappling differ:

• Clothing
• Strategy and Techniques
• Tournament Rules

Clothing

The first, obvious difference between gi and no-gi grappling is in the fashion statements. In gi grappling, practitioners wear – you guessed it – a gi.

Ever heard a grappler talk about going to “gi” or “no-gi” class? What does that mean? How do they compare? Do they differ in ways that make a difference?

There are three main ways that gi and no-gi grappling differ:

• Clothing
• Strategy and Techniques
• Tournament Rules

Clothing

The first, obvious difference between gi and no-gi grappling is in the fashion statements. In gi grappling, practitioners wear – you guessed it – a gi.

A “gi” can also be called a “kimono” and consists of a pair of heavy cotton drawstring pants, usually with reinforced knees, and a heavy cotton jacket with a thick collar and a hem that is notched on either side.

One jacket lapel crosses over the other and the whole lot is kept closed with the famous (infamous?) belt. Men tend to wear either a rash guard, a t-shirt, or nothing under the jacket, and perhaps compression shorts under the pants. Women might wear a sports bra, a rash guard, and then compression shorts as well.

In no-gi grappling, practitioners wear – you guessed it – no gi. Instead, they usually wear attire associated with surfing, specifically rash guards and board shorts.

Ultimate Fighting Championship aficionados might be used to seeing male mixed martial artists in either only compression shorts or compression shorts under board shorts, but no shirt. And female mixed martial artists tend to wear sports bras, perhaps a rash guard, and compression shorts and perhaps board shorts.

So there are a variety of options, though straight grappling academies tend to prefer students to cover up on top; unlike the professional mixed martial artist, typical grappling students have no financial incentive to put their faces that close to somebody’s bare armpit.

Also in mixed martial arts events, you might see a referee checking to make sure the men are wearing cups. I have heard this referred to as the “jock knock,” due to the fact the athlete frequently raps on the cup with his knuckles to prove it is there. (And yes, I wish I could take credit for inventing the phrase.)

Some straight grappling tournaments forbid the wearing of cups, while others do not. For regular training, different men have different preferences, and of course, women do not need to deal with this at all.

Strategy and Techniques

Another difference between gi and no-gi grappling has to do with strategy. In gi grappling, use of the gi – sleeves, collar, pant legs – figures prominently in gaining and controlling position, as well as in applying submissions.

Practitioners can execute collar chokes, or use the sleeve or the hem of the gi to tie up a partner’s arm or hand. In no-gi grappling, on the other hand, grabbing the clothes is generally not allowed. Instead, practitioners can try to control an opponent by gripping the body’s natural handles: the neck, the wrist, the elbow, the knee, the hips, etc.

This is also allowed in gi grappling, but is the only option in no-gi. The lack of heavy cotton cloth to soak up sweat in no-gi grappling also tends to affect the pace of a match and the ease with which an opponent can slip out of a bad position.

Tournament Rules

There are some rule differences in gi and no-gi competition as well. Different tournaments have different expectations, but a general rule is that a move called a heel hook, which is allowed in advanced no-gi divisions, is not allowed in any gi divisions. A heel hook is a move that puts potentially serious pressure on the knee.

It is difficult enough to defend no-gi, but the idea is that the potential for getting tangles in the gi pants make it dangerously difficult to defend, even among expert grapplers. So heel hooks are generally not allowed in the gi.

There also might be some differences in points awarded, depending on the tournament. For instance, in no-gi grappling, a takedown to side control frequently merits three points while in gi grappling, it merits only two. As another example, knee-on-belly is generally a points position (two) in gi grappling but not in no-gi.

So the next time you watch grappling, note some of the characteristics of gi versus no-gi. See if you notice differences in pacing, types of moves, etc, and see if you have a preference!

The post To Gi or Not To Gi: Differences Between Gi & No-Gi Grappling appeared first on Breaking Muscle.

One of the many cool things about Brazilian Jiu-Jitsu and grappling is if you travel to a different city for work or pleasure, chances are you’ll be able to find an academy to visit during your trip.

Visiting a new academy can be fun and enlightening, as every place has its own personality and perspective on grappling technique and philosophy. Plus, those of us who are borderline (or completely) addicted may not be able to go for more than a couple days without rolling around on the ground with other people, so a different academy can help us get our fix.

I have had the opportunity to visit numerous academies around the United States and the world, and I like to think I’m a pretty respectful guest, with a fairly good sense of how to have a successful, positive visit. I don’t, however, own an academy myself.

Thus, this article benefits greatly from input my coach and friend, Ryan Hall, was kind enough to provide about what a visitor can do – and not do – to make sure to be eagerly welcomed back.

Many of the guidelines covered here fall under the category of “common courtesy” that would make sense in most venues of life, and though they aren’t terribly complicated, they can make a huge impact on the way you will be received during both your current visit and any future one(s).

Of course, you should always get your instructor’s permission before you train elsewhere.

Though you are a paying customer at your own academy, you are also a member of a team, and demonstrating respect to your coach by informing him or her of your plans is always appreciated. If you do decide to visit a different academy during your travels, consider these suggestions:

1. Do your research

Find out as much as you can online about schedule, mat fees, dress code, location, and the like from the academy’s website.

2. Contact the staff ahead of time

Many websites have an email address or a web form you can fill out to inform the staff you plan to visit. Or simply pick up the phone. Include in your message an indication of where you train, how long you have been training, and when you would like to visit.

Do NOT offer any opinions about which classes you should be allowed to attend (e.g., “I have been training for about three weeks in my back yard, so I’d like to attend your double top-secret advanced class.”). ASK which classes would be appropriate for someone of your experience level.

3. Arrive early

Usually, academy staff will want you to sign a waiver and give you the lay of the land (dressing room, rest room, where you can put your stuff), so make sure to arrive 15-20 minutes before the class starts.

That way, you can do the paperwork, pay the mat fee, and get dressed with plenty of time to spare.

4. Dress to suppress

If at all possible, don’t fly your home academy’s flag (in the form of patches on your gi or a rash guard that sports your academy’s logo) when you visit a different one.

Supporting your own team is a respectable behavior and would not be thought of as inappropriate at most academies, but this again falls under the category of “tread lightly on uncertain ground.”

If you must wear a patched-up gi because it is your only one, for instance, clear this ahead of time with the instructor at the academy you plan to visit.

Along the same lines, consider wearing a gi in the basic white, blue, or black as opposed to your lucky purple velour leopard skin number. Imagine a salmon-colored shirt with accompanying triple-popped collar and an upside-down, backwards visor.

Now imagine the guy wearing this at the bar – you don’t really want to be the Jiu-Jitsu equivalent of that guy, do you?

5. Don’t offer your insights

Assume that if a grappler who has more skill and experience than you wants your opinion about BJJ, s/he will give it to you. It is not a visitor’s place to offer up his/her perspective on grappling to people who outrank him/her, especially in their own house.

Similarly, do not “drop knowledge” on people you outrank. Even the most well-intended unsolicited teaching in someone else’s academy is often not well-received, as it generally comes from people who should be spending their time learning instead of dispensing advice.

6. Don’t praise people who outrank you

It is cringe-worthy, for example, when someone who has been training for three months says “Nice job” to someone who has been training for much longer after they have finished a roll (or worse, during the round.).

The more experienced the person, the bigger the cringe. (Refer to “Don’t offer your insights” for further details.) Humility is an underrated quality these days, so before doing anything, always ask yourself why you are about to do what you are about to do.

Is it because you’re adding something that others will find valuable, or are you just trying to boost your own ego? If it’s the latter, it’s almost certainly best left unsaid.

7. Don’t record instruction or training without permission

You are a guest in someone else’s academy, not a roving reporter. Take notes. Ask questions. But don’t record instruction or training. Jiu-Jitsu may be the livelihood of the instructor in question and recording them without consent is tantamount to stealing from them.

If you DO decide to record surreptitiously and manage to escape notice, even after you have been asked not to or you have decided not to ask, don’t be dumb enough to post the evidence on YouTube or try to sell the techniques as your own, which has been known to happen.

The grappling world is a small, self-policing community.

8. Wait to be told what to do. If you don’t know, ask

Different academies line up, address the instructor and the mat, and take breaks differently. Ask about these issues ahead of time if you can.

If you cannot, err on the side of caution by bowing to the mat, bowing to the instructor, waiting to be paired for drilling and training, and waiting until the instructor dismisses the class before you take a water break, etc.

This may be overkill, but while some academies are more informal, others are far more traditional and stand more on ceremony.

9. Play nicely with others

Tap early and often. Keep the spazzing to a minimum. Remember nobody will be impressed with you if you power your way out of a submission against someone half your size, especially if you hurt that someone in the process.

Far more impressive is the person who can get tapped out and then regroup with a smile on his/her face.

While Jiu-Jitsu is a martial art, training in a foreign academy is not a good place for you to go aggro or show everyone how tough you are, both because people will think you’re a jerk and also because you will be outnumbered.

10. Say please and thank you

It’s a simple thing, but it makes a huge difference. So do it. Even consider writing a thank you note after the fact. It only takes five minutes and can’t possibly hurt your standing with the people you just met.

Visiting a different academy can be lots of fun. The key to having a good time is to follow the Golden Rule and to use common sense.

As a general rule, one will find what one is looking for when visiting a new place. If you come to train, you will almost always find new friends and walk away a more learned grappler.

If you come for a fight – you’ll probably find one of those, too, but you may not like how things turn out.

It is far better to treat a visit to a new academy like camping in the woods: Enjoy your time there, but be respectful of others and attempt to leave it a better place than it was than when you arrived.

So go forth and train in a foreign land. Just make sure to respect the local customs!

This article was co-written with Ryan Hall – in addition to being a highly decorated competitor and masterful technician, Ryan is also the owner and head instructor of Fifty/50 BJJ in Arlington, VA.

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