Let me begin by stating that I was wrong. Yes, I made the same mistake that most people make when discussing overtraining vs under / poor recovery and continued to blame my poor Jiu Jitsu performance, lingering soreness, and lack of explosiveness to the former not realizing that few people ever truly over train while the majority of people actual suffer from poor nutrition and lack of sleep or in other words, poor recovery methods.

Many Jiu Jitsu practitioners  in the D.C., Maryland, and Virginia area are gearing up for the IBJJF DC open. This means hard comp training of two – three training sessions a day of Jiu Jitsu drilling and sparring and possibly weight cutting. Add in a gym workout, a normal 9-5, a family, oh and very little sleep and the result is a lot of mental and psychical stress on the body and what most people will refer to as being overtrained.

Overtraining by definition is a physiological state not an action and is impacted by every single type of stressor vice a sole stressor i.e. training or working out too much. Additionally, overtraining leads to a SUSTAINED decrease in physical and mental performance not one bad day or a couple of shitty rolls. One cannot expect to recover from a state of being truly overtrained by simply sleeping in on Sunday and training light for a week, in actuality recovery can take months.

I’m as guilty as the next guy. I can’t recall how many times I have told someone “If I have a bad night of sleep, I know I am overtraining so I take a day or two off.” Man was I completely off (thanks google for setting me straight). Sure, I was fatigued but I wasn’t overtrained and what I needed was a more holistic approach to correcting my deficiencies and getting back to firing on all cylinders.

Salt baths, ice baths, eucalyptus saunas, foam rolling sessions, cupping, dry needling, etc. have all become the “in things” that people perform for recovery and they are not necessarily wrong for seeking out some of these methods. Doing these activities can and will contribute to your recovery however the two key factors to proper recovery are SLEEP and NUTRITION. As intensity and workload increase, the amount of food and sleep must increase as well. When seeking to correction nutritional issues, it is not simply consuming more food but it is seeking out real food (vice a bar) made from healthy ingredients, ingested at the right times paired with adequate fluid which will aid in digestion. Aim for 8-10 hours of quality sleep (yeah right) a night ditching the electronics and television during the evening and replacing them with a podcast (Work Play Obsession, Life and Jiu Jitsu – plug) or even reading a book (gasp).

I’m not a doctor, coach, therapist, trainer, etc. I’m just a Jiu Jitsu guy throwing some ideas on a computer screen. If this has made you curious to seek out more information I refer you to google. There are plenty of articles and recommendations on things that you can do in order to prevent under-recovery as well as programming that will leave you fully prepared for the your next competition. It’s all just a click away.

Until next time – Keep Grinding

no-gi-me

 

The most common excuse that people use when questioned on their lack of Defensive Tactics / Combatives training is “lack of time”. Well, when shit hits the fan and push comes to shove you will literally have the rest of your life to figure it out. I bet you’ll wish you made time.

From a grappling perspective I truly believe that all of the skills required to safely and effectively dominate a hostile encounter can be learned in one year of training. The key then becomes consistent training to retain the skills, grease the groove, and make the movement patterns more proficient. This training can be accomplished with concise, focused training sessions conducted at regular intervals with minimal supervisory instruction. Whether it is at the department, on base, or at a civilian academy all that is required is a partner to train and minimal kit (training weapon, holster, whatever). As my friend John V. pointed out on the Work Play Obsession podcast, episode 21  available on SoundCloud, Blubrry, iTunes, Podbean, Google Play (plug) “It’s not complicated” and he is absolutely correct. People get lost in the structure of Jiu Jitsu and the length of time it takes become competition proficient and move through the ranks however this is not the focus and intent of training for real world operations. I remember seeing a t-shirt that said “You train for the cage, for us the cage is just training” and we must not lose focus on that.

Below are some some of photos of sparring with a sidearm. This is a great training method because it forces both people to not only focus on attacking, it creates the need to also focus on weapons retention. Keep in mind you do not need another military or law enforcement trained person to do this type of training. In fact it is preferable to have an opponent who is going to think and behave more like a criminal in order to give you the most likely reactions. Grab a teammate who is just sitting around shooting the shit and ask them to be a training buddy, chances are they will ask you to learn the stuff you are drilling because its effective and “its not complicated.”

Clinch work in my opinion is the most overlooked portion of grappling training especially in the gi where the stand up is dominated by collar and sleeve grips. The ability to effortlessly flow through post, frame, hook, pummel on and off the wall, and drill clearing the head from an opponents control. All of these elements will not only keep you off the ground but are also crucial to controlling the distance and when done properly will keep you prepared to transition to your side arm if required. Practice this.

All of this training below was conducted in about 15 minutes after a “modern” Jiu Jitsu no-gi class. Food for thought. It’s not that complicated. BRIDGE THE GAP

 

Bridging the gap……

Training “modern” Jiu Jitsu styles for sports and competition often create a false sense of security or a state of active rest while in the closed guard. The most common reaction for experienced Jiu Jitsu practitioners is to establish the sleeve and collar grip and to begin to set up sweeps are attacks. This is NOT wrong, however this is the Jiu Jitsu competition mindset not the rule set we face in real world operations / scenarios which incorporate punches and headbutts. The focus in these scenarios should be maintaining your hostiles position up all the way out or in head control all the way down. There are multiple ways to train and practice the basic punch block series from the guard the key is to practice regularly in order to create muscle memory and make the control positions instinctual.

Experience is something you gain shortly after you need it. Seek out the required training before you need it and get home get home safe.

Welcome to our new website! We’re excited to have a new platform to expand our capability to bring you valuable content. To accomplish this we are merging our content from both Soundcloud and Blogger onto this site making it easier to access all of our photos, videos, podcasts, and running blog. We hope you enjoy. Please leave comment or testimonial so we can continue to make improvements in order to meet your needs.

Keep Grinding