Purple Belts and Green Lantern Gis

I was promoted to purple belt two weeks ago, and still can’t really believe it.  I don’t really know what to say about it other than that it didn’t improve my game at all.  I’m still working on the same stuff I was as a blue belt.  But that’s neither here nor there.

I’m very proud to be training in BJJ and, in particular, to be training at Foster BJJ.

What is interesting to me is that I have reacted completely differently to this promotion than the last one.  I really look forward to getting back to class and working out.  I’m sure that this has something to do with the fact that my back has been feeling pretty good lately, so I’ve been getting in consistently three days every week, and sometimes four.

In other news, I’ve dyed a few gis, and figured something out that, if I weren’t a little slow, is really pretty obvious.  When you dye fabric in hot water, the heat from the water will affect the wax.  Duh.

I’ve described batik a few times here before.  Basically, batik is the process of painting or drawing with melted wax directly onto fabric.  Melted wax is drippy, of course, and it bleeds into the fabric kind of like a magic marker can sometimes bleed into paper.  So, there’s a knack to making clean lines, avoiding drips and getting the wax where you want it without having it end up where you don’t want it.

So, I was REALLY stoked after doing the green lantern symbol.  I had the wax at a good, consistent temperature the entire time.  It looks like it had penetrated the fabric really well.  My lines were super clean and crisp and it was going to look badass!  You can see in the picture to the right that the design is very clear.  This was taken just after the initial dunk in the dye bath.

This is the final product.  At first, I couldn’t figure out what happened.  It looked so good, but then the wax just sort of wandered away from where it was supposed to be.

I was pretty bummed.

The color I dyed the gi is Dark Green PR31 purchased from Dharma Trading.  The color looks great.  It’s a deep, solid green that reminds me of my old ‘74 Beetle painted British Racing Green.  Ultimately, I’m on the fence about whether I want to keep the design as it is, or put a patch over it.  One way or the other, it’s a good gi that I intend to keep myself.

In the end, I’m pretty excited.  As I said before, the wax application was tight and I’m very happy with that.  And now that I know that I need to dye in cold water, I expect a really good result on my next project.  I’m going to try a two color batik: the flash symbol.  It’s a yellow lightning bolt on a white circle.  And of course the bulk of the costume is red.  So, I’ll put wax on what I want to stay white, dye it yellow, then wax on the lightning bolt, and then dye it red.

I’ve never done anything like this before, so I think I’ll start by trying to do the design on a patch.  I’m confident that I can get the design clean and all of that.  What’s unknown right now for me is how the red dye will react to yellow fabric.  In other words, am I going to get a darker red because I’m dying on fabric that’s already yellow (which would be okay), or will it actually mix and end up orange (which would NOT be okay).

I’ll post some pics when I’m done.  I have Fire Red PR10 dye already, which I think I’ll use.  I ordered some Oxblood Red PR136 too.  I really haven’t decided yet. Both look good, but I kind of like the name Oxblood Red.  The yellow will be Bright Yellow PR2.

Popularity: 19% [?]

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Crazy Ass BJJ Gi Challenge – Vote for your Favorite

Alright guys.  I did my part and now it’s time for you to do yours.  Go to the Tatami Fightwear facebook page and vote for your favorite.  There are three categories.  All you have to do is “like” the ones you like the best in each of three categories:  Ultimate (the Gi you think is so awesome it should be made), Funny (the Gi that made you snort liquid out of your nose and onto the keyboard), and Crazy (the Gi that, even though it would be pretty much impossible to manufacture, is just awesome).

The other judges and I have whittled the field from over 300 to just under 20 finalists. You have until October 12th.  The contest will end at that time.  I promise you that the winner will not raise your taxes. 

For more information, check it out here at the Contest blog. 

Popularity: 13% [?]

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Design Your Own Crazy-Ass Gi

Our friend, Meerkatsu, over in the UK has this crazy-ass idea.  Since BJJ is all about the flair, and people who train in BJJ are obviously intelligent, creative people with questionable taste, why not have a contest in which everyone submits their own crazy-ass designs?  The best part is that the winner will actually get a gi in their design courtesy of Tatami Fightwear.

So far, over 100 entries have been received and more are coming all the time.  So, if you haven’t already done so, check out how to enter, which couldn’t be easier.  Download, print, or otherwise modify the template, and send your entry to Seymour (seymouryang at gmail dot com).  For inspiration, check out the Design Your Own Crazy-Ass Gi Facebook group (and join it), and have fun.  The crazier, the better.

I like to write and I’m actually pretty fair with my hands, but when you get me near a computer for art stuff, I’m very bad.  With that said, below are my three submissions:

Giderhosen:

The inspiration for this one is pretty clear.  Bavarian Jiu Jitsu in the house.

The Villian’s Gi:

This one’s pretty simple.  Black, because someone has to be the bad guy.  Target on the back because there’s always someone gunning for you.

The Butcher’s Gi:

I just thought it would be cool to have a gi inspired by the butcher’s diagrams, where you see the different cuts of meat.  The thought of rolling with “Bacon” written in block letters on my stomach and “Fatback” on my back just makes me smile.

Have fun and I’ll look forward to seeing all of your designs online.

Popularity: 29% [?]

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Tough class

I was tired all day, mentally and physically.  Not sure what was going on, but I woke up feeling dehydrated and hung over.  And no, I didn’t tie one on last night. 

I didn’t have any gas all night, was weak and lethargic… and after 20 minutes of sparring felt nauseous.  So, technically, I was really going through the motions, but I happy I did.  I tapped a lot tonight and because I was so tired and blah, I figured I’d start from the worst possible position, so I just went straight to turtle with every white belt I sparred with.  I figured that starting from a bad position would force me to get moving.  Ultimately, it just forced me to work to not get choked!

Feeling better now, though, and looking forward to watching a little TV with my kids.  I’ll be back at class on Friday. 

Oh, come hell or high water, I’m going to dye a couple of gis this weekend.  I’m going to dye one gi black, and another one purple.  I’ll post pictures when I do. 

Popularity: 28% [?]

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The 1st Annual Seattle Open

Rodrigo Lopes hosted the first Seattle Open BJJ tournament at the brand new location of Seattle Gracie Barra.  I was able to ref some of the matches, which is a lot of fun.  I haven’t done a lot of reffing so far, but it’s something I’m interested in and enjoy.   I hope to do more of it.

I made one call that I feel a little bad about.  I was refereeing several of the white belt brackets, and in one match a guy was turned over on an armbar.  His arm was extended and he reached up and swatted his opponent’s ankle.  The combination of his arm being fully extended and the motion and I called it.  Looked to me like he tapped.  Apparently, he didn’t, and he was pretty torqued.  Later on, I asked a couple of coaches who saw the call, as well as a few other people and they all reassured me that it was an understandable call, whether he tapped or not.  Ultimately, these guys were fighting hard, and if it was a bad call, I regret that. 

Overall, I feel pretty good with how I did, and appreciate Rodrigo asking me to help.  That was the only really questionable call I made, no one was injured and everyone seemed to have fun.  It was a great opportunity to watch a lot of great jits and have some fun. 

Oh, once again, if you haven’t voted on the Crazy Ass Gi Contest yet, do it.  Do it now.

Popularity: 10% [?]

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Gi Dye: Jet Black (actually more of a dark blue) Lucky Gi

Griff asked me to dye a gi for him.  Griff is a purple belt who trains up in Ballard at Ballard BJJ, a Gracie Barra affiliate run by black belt Micah Reyes.  He had a white Lucky brand gi that he wanted black and, after the requisite disclaimers like, “Dude, I might really screw it up… are you okay with that?” I told him I’d take a stab at it. 

I’ve been reluctant to try black for a couple of reasons.  First, it’s a relatively common color for BJJ gis anyway.  Second, it’s a tough color to dye.  While you might think that black is just really dark gray, it’s not quite that simple.  In fact, most “black” dyes are actually more of a dark blue or purple than a gray.  Ultimately, my fears were justified.  I’ve still got some work to do on the black.  It’s not bad.  In fact, I think it looks pretty cool.  It’s just… not black.

The dye I used is a Procion MX Fiber Reactive dye purchased from Dharma Trading Company.  Specifically, I used 8 oz of Jet Black dye (PR250), and doubled the amount of salt I used, too.  Overall, I’m happy with the color in that it looks good (in my opinion), and I think it would pass muster at an IBJJF event, although I might not bet money on it.  I’m not happy with the quality of the black, but that’s half the fun of this stuff for me is seeing how the different colors work out, what they do and what they look like in real life.  Nothing beats experience.

The only other thing I’m not happy about is that there was something on the pants.  I wash all of the gis I get with this industrial detergent, but any kind of oils, fabric softener or stains in the fabric can make it hard for the gi to take the dye.  Not sure what was on the pants, but there’s just one spot.  It shows up actually way better in the photo than in real life, but it’s noticeable.  Overall, it’s a hand dyed gi, so some stuff like that is to be expected, but again, I’m kind of a perfectionist and it irritates me that it isn’t exactly what I wanted. 

Oh, and one last thing. Griff’s a big guy.  This is an A6, so… yeah… I put the top on for a few quick pictures and it’s huge on me.  I didn’t even bother getting a belt out.  It’s just huge.

Popularity: 35% [?]

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GI Review: Tatami Fightwear’s Zero G Competition Gi

Brits, for some reason, seem to be among the most prolific BJJ bloggers around.  Between Seymour over at Meerkatsu, Matt with Grappling Dummy and Scramble, and Can and his Slideyfoot blog, it’s easy to keep up with what’s going on over in the UK.  So, when I saw pics and reviews of a new gi being produced by Tatami Fightwear, I was jealous.  I thought that a company producing gear for Europe would be pretty well inaccessible here in the States.  By the time it gets shipped and all of that, it just wouldn’t be worth it.  Turns out, I was wrong. 

This review is intended to supplement, but in no way replace Meerkatsu’s excellent review, so for more information be sure to check out his blog.

Disclaimer:  I purchased this gi from Tatami Fightwear at a discount specifically for review.  I’m not currently sponsored by them and this review is a reflection of my own opinions of the gi. 

The Zero G Gi is available in both men’s and women’s sizes.  The model I purchased is available for £63, which, at the time I’m writing this review, is about $78.27.  Shipping is going to run between $20 and $30 for a gi.  Again, it just really depends on the exchange rate at the time. 

A cool feature of the Tatami Fightwear website is that it can automatically convert the currency, so there’s no question how much you’re spending, whether it’s Euros, Pounds or US Dollars.  Just click on the currency symbol in the top left corner of the page and all prices, including your shopping cart are converted for you.  

The gi is VERY lightweight.  The entire gi weighs just a hair over 3 lbs.  This gi is manufactured in Pakistan for the Tatami Fightwear company.

When I pulled it out of the package, the first thing that jumped out at me was the flair.  The patches are a bright blue, and stand out from the crowd.  The second thing I noticed was how light the pants are.  They’re very soft and light, like pajama pants (no kidding).  The first time I wore the gi, it got a lot of attention.  In a group of guys wearing Bad Boys, Atamas, Gameness, Venum and the rest of the current group of lighter weight gis, the blue patches and other graphics really made the Tatami Zero G stand out, without, IMO, being too loud.  

I’m 5’10” tall and about 185 lbs.  I have a long torso and short legs (30” inseam).  I have a wingspan of approximately 72”. 

Most gi manufacturers recommend washing their products in cold water and line drying.  This might work well in a place like Brazil, where the sun is hot and the UV rays will kill the bacteria.  In Seattle, that just doesn’t work.  I don’t like stinky clothes so I try to purchase gis big, anticipating greater than normal shrinkage.  I wash my gis every time the same way.  I wash in warm water, cold rinse, and dry them completely in a very hot dryer.  I purchase the gis specifically anticipating maximum shrinkage, so with only a very few exceptions, I tend to buy an A3 for my size. 

According to the Tatami size and fit chart, an A3 will fit a guy 5’10” to 6’ tall and between 193 and 220 lbs.  This is true.  I’ve been burned buying A2s in the past, but in this case, an A2 would fit me perfectly.  Ultimately, the A3 Tatami Zero G was too big for me. 

One of my teammates is a big guy.  He’s about 5’11” and weighs about 210 lbs, and this gi fits him perfectly after multiple washings. 

The weave is pretty typical of what you’ll find with other gis in this family.  It’s a light, but sturdy weave that holds up well to the rigors of grappling and grip fighting.

For me, the fit of the A3 was big.  As I said before, I didn’t trust the size chart… but I should have.  At my size, an A2 would be a good fit.   

  The cuffs are well reinforced and sturdy with what looks like heavy canvas stripping.  It’s a finishing touch that wasn’t common a few years ago, but is pretty much standard any more. 

The jacket has a tapered cut, and looks sharp.  

Patches and stitching are dominated by a blue color scheme.  The location and size of the patches is pretty standard, but the motif makes this gi stand out from the crowd.

Pictures of the various patches and embroidery are below.

     

The pants are super light, reminiscent of SYR pants.  They’re soft cotton and feature some of the blue zero G patches.  My only reservation about the entire gi is that I wonder if the pants are too light.  These will certainly work well for competition, but I’m not sure how long these will hold up in steady training.  To me, this isn’t a quality issue as much as it’s an unavoidable trade off between lightweight design and sturdiness.  Something’s got to give. 

And just to be clear, I’m not saying that these pants won’t hold up.  I am, however, curious about it.  It’s really the only question mark I can see and something that can only be answered over time.  I’ll tell you what, though.  As long as they last, they are very, very comfortable.

The drawstring is a stretchy rope material, which doesn’t get bunched. up.  There are two loops to keep it in place.  The stretchiness of the rope is something I’ve not seen before.  It actually works really well, and keeps the pants from getting loose while rolling.

The knees are reinforced but the cuffs aren’t given a lot of attention.  Once again, the pants are lightweight and built to be so, rather than for durability. 

Below are some pictures of the patches that can be found on the pants.

    

Overall:  4 out of 5

The gi is sharp and light.  If you’re looking for a quality, competition gi, this one will definitely fit the bill.  This is particularly true if you’re competing at tournaments that require you to weigh in while wearing your gi, such as at IBJJF tournaments. 

Design:  5 out of 5

The look and feel is terrific.  This is a good looking gi that’s tailored well.  It’s going to get some attention, without being as overt as other gis that are all flaired out. 

Durability: 3 out of 5

At this point, this is really a question mark for me.  The jacket is well made and looks to be on par with many much more expensive kimonos.  The pants are really what I don’t know about and why I gave the Zero G a 3 in this category.  Ultimately, it’s about weight and cut and being IBJJF legal, and this gi does those things.  If you’re looking at something that’s going to hold up to day to day training, I might look at one of the other models offered by Tatami or elsewhere.

Value:  4 out of 5

Again, if you’re looking for a competition gi that’s super light, looks good and is legal at IBJJF competitions, this is a great deal.  If you live in the States, it’s going to cost you a little more for shipping, which is the only reason I couldn’t give this gi a 5 in this category.  But 4 is very, very good, and at approximately $110 including delivery, this gi is a very good deal.

Popularity: 39% [?]

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Gi Design Contest Winners Announced

The contest is over and the winners have been announced. I would wear the winning gi and hope that it goes into production. It’s cool. Very, very cool.  Winners also announced for “Funniest” and “Craziest” gi designs.

Popularity: 7% [?]

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Journey into Jiu-Jitsu Volume 1: Basic Concepts Trailer

This is the trailer for the upcoming Jiu-Jitsu Brotherhood instructional !
Jiu Jitsu Brotherhood – Journey into Jiu-Jitsu Volume 1: Basic Concepts

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Progression & the Belt System

Jiu-Jitsu has a far stricter belt system than most arts. It can take upwards of 10 years to achieve the black belt.

As there are only a few belts, you will spend a long time on each one. Also, your progress will not be linear. You will spend weeks or months on plateaus before being rewarded with a jump in ability. Sometimes it will actually seem as if you are getting worse instead of better.  But the plateau is actually your friend and is itself an indicator of progress. It is those who have the mental strength to keep going when they find themselves on a plateau that break through to a higher level of ability.

Several years ago, black belt Roy Harris wrote a good article detailing what was expected at each belt. I have extrapolated on this and provided a breakdown of what I expect from my students at each belt. No matter what, remember to enjoy the process. Don’t be too focused on the achieving the next belt or winning competitions etc.

White Belt

As a white belt, your goal is to create a frame of reference for your future learning. You need to learn what you don’t know. Think of BJJ as a jigsaw puzzle that you are trying to figure out. The white-belt is where you create the ‘outline’ of the picture, before filling in the centre. Using flow diagrams will help greatly.

Learning to relax is an absolutely essential skill and white belt is the best time to acquire it. I cannot overstate how important this is. The only way you will be able to do this by learning to control your ego. Remember: nothing is expected of you at this stage. Try to focus your energy on the experience instead of ‘winning’ or ‘losing’.

Some Suggested Goals at White Belt:

1. Learn the names of each of the main positions and acquire a basic familiarity with each of them. e.g. be able to identify the guard position.

2. Learn to control your ego by accepting that you will be beaten by the more advanced students. If you are big and naturally athletic this will be even more important for you.

3. Get used to the ‘feeling’ of jiu-jitsu. Pay attention to how your body moves on the ground and the way a resisting opponent uses his strength and weight.

4. Choose one technique and try to master it.

Blue Belt

I once asked Roger Gracie, the best jiu-jitsu fighter on the planet, what made him so good. After thinking about it for a while, he replied: “I built my game off a solid defence. I first made it almost impossible for anybody to tap me out.”

Hearing that made a deep impression on me. From that point on I focused almost exclusively on my defence. I will not give any of my students a blue belt unless they have a decent defence. I want to see them able to escape from all the major positions with relative ease.

Secondly, You will need to learn to pass the guard. To me, passing the guard is the most difficult aspect of jiu-jitsu. You will spend a great deal of time in your opponents’ guards, so you should become very proficient at dealing with the position.

Some Suggested Goals at Blue Belt:

1. Have two solid escapes from Mount, Back Mount and Side Mount.

2. Master two techniques for passing the guard.

3. Compete in at least one Competition.

Purple Belt

This is the belt of movement and momentum. You will learn how to use the momentum of your own weight as well as that of your opponent to achieve your movement objectives. A lot of the ‘wasted movement’ that exemplified your game at the previous belts will be shaved away.

Purple belt is also where you will finish laying the foundation of your entire game. As mentioned earlier, I suggest that this foundation be a solid defence. You should try to spend your time at this belt focusing on the weakest aspects of your jiu-jitsu – these are known as the ‘holes in your game’.

A good purple belt also has a great offence and is dangerous from any position. This is also where the jiu-jitsoka should start learning to attack using combinations of techniques.

As a purple belt your guard should be very effective. You should have a familiarity with all the different guards and specialize in at least one, preferably two.

Some Suggested Goals at Purple Belt:

1. Have 3 combination attacks from guard position.

2. Have 3 submissions from Side Mount, Mount and Back Mount.

3. Become familiar with all the variants of the Guard position.

Brown Belt

Although not yet a master of the art there will be very, very few positions or situations a brown belt is unfamiliar with. By now you will have your own style and will probably be recognized as a top-player, bottom-player, all-rounder etc.

A decent brown belt is able to teach the art to others. In fact, this is when many BJJ players realize that they have a passion for teaching and decide to embark on coaching as a career path. He also understands that teaching is a good way to consolidate the knowledge he has gained up to this point.

A brown belt is evil from the top positions. In mount and side mount he knows how to use his bodyweight and makes sure the person on the bottom feels every ounce of it. He will pass the guard at even the narrowest window of opportunity. His balance will make him very difficult to sweep.

At this stage, he will also have developed counters to almost all the most commonly encountered techniques. This means he will be one or two steps ahead of lower-level opponents.

He will also have several ‘signature’ techniques. These are moves which he has mastered and can get to work on almost anybody.

Some Suggested Goals at Brown Belt:

1. Try to teach a few classes at your academy

2. Perfect your weight distribution and balance in the top positions.

3. Work on counters to common attacks.

Black Belt

The jiu-jitsu black belt is truly a master grappler. He is a person who knows far more about his body, his mind and his limitations than the average individual.

He is humble, friendly and respectful of others. He is a highly efficient and dangerous martial artist but uses his skills and abilities to defend and help those less capable than him.

The black belt starts to look at everything with a fresh set of eyes. He can take the most basic movement that he has practised thousands of times and realize that he is still able to refine it.

A black belt moves with an economy of motion and grace. More importantly, he also knows when to move and when not to move. His jiu-jitsu is not only effective it also looks good.

Some Suggested Goals at Black Belt:

Understand that the journey is not over. Remain humble and continue to learn and grow.

Red Belt

Don’t worry about the red belt. Seriously.

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Using Flow Diagrams

Right at the start of my grappling career, I stumbled across this flow chart of Rickson Gracie’s on the web:

This gives a pretty good insight into the way Rickson thinks. As you can see, his whole game is based around the mount position.

Over the years, I have used flow diagrams a lot. These flow charts are a very effective training tool because they instantly let you see where there are gaps in your technical knowledge. Also, just the act of sitting down and making the chart consolidates all your knowledge and reminds you of moves and techniques you may have forgotten.

Types of Flow Diagrams

Because jiu-jitsu was created around positional strategy, I personally like to create my flow charts around certain positions, i.e. mount, or closed guard. But there’s nothing to stop you for creating more specific diagrams around particular sweeps, submissions or whatever.

Below I have included a very basic closed-guard flow diagram. I usually do my flow charts freehand, but  this time I digitized one of them so it’s easier for you guys to read. Unfortunately, It came out a little small – click on the image to enlarge it.

So you can see that when I’m fighting from my closed guard, my main strategy is to try to break my opponent’s posture.

How Specific?

If you have a large enough piece of paper, there is no limit to how specific (or broad) you can be with your flow diagrams. As you become more skilled and your depth of technical knowledge increases, the natural progression will be an increase in the complexity of your flow diagrams.

In my opinion, creating flow diagrams is a much more effective method than regular note  taking. If I were any good at drawing, I’d even add in little sketches to each of steps in flow diagram.

Let me know if this has helped you, and if you have any tips of your own for making flow diagrams.

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Nic Featured on ‘Grappling Dummy’ Series

Matt Benyon (www.thegrapplingdummy.com) was kind enough to feature jiu-jitsu brotherhood in his latest production. There’s an interview with Nic as well as a demonstration of his new ‘shadow grappling’ drill. Enjoy.

Manto Presents: The Grappling Dummy – Nic Gregoriades from martial farts on Vimeo.

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Jiu-Jitsu Can Change the World

This is an article I wrote for the UK edition of Martial Arts illustrated several months ago. I’m putting it up because several international readers have expressed an interest in reading it. Let me know your thoughts.

We look at our world and can see that the majority of strife comes from division. War, prejudice and bigotry – all of these social ills require that their participants share the false belief that “you are different from me.”

Despite the fact that martial arts were initially devised as tools for warfare, in their current evolution they have superseded their original purpose and become agents for cooperation and brotherhood. After his fights, Genki Sudo, one of the best fighters of the early MMA generation used to hold out a banner reading “WE ARE ALL ONE”. He advocated the primary tenet of eastern mysticism – that everyone and everything is connected on an intrinsic level. I believe that Jiu-Jitsu and martial arts can change the world, and that they will do it by fostering awareness of this interconnection.

I have seen many examples of this awareness during my own journey into the martial arts.

Fraternalism

Several years ago, when I had first arrived in London, I met one of my best friends for the first time. I am a white South African of Greek descent. He is a black Frenchman of West Indian extraction, whose great-grandparents were affected by the slave trade. On the surface we couldn’t be more different. When I was introduced to Antony at the Roger Gracie Academy in 2004, he spoke little English and I spoke even less French. But we both understood jiu-jitsu. It dissolved any barriers that there might have been between us.  It was through the art that our friendship was born. Today, I consider him my brother, someone with whom I would trust my own life.

At the academy where I teach I roll with people from countries including Poland, France, Canada, Croatia, Japan, Morocco and countless others. Admittedly, London is a very cosmopolitan part of the world, but I have not experienced any other institution here or anywhere else that affords the same diversity of nationalities, professions and cultures as the dojo. Millionaire bankers spar with cleaners. Grappling world champions train with school teachers. Muslims learn alongside Christians. On the mat all stereotypes and categories fall away, and in this process it becomes a catalyst for fellowship and camaraderie.

Martial arts connect people. Jiu-jitsu initially spread from Japan to Brazil and now continues to propagate to the farthest reaches of the globe. It’s a reflection of the increasingly global, interconnected nature of our world. Personally, I know that I can go almost anywhere on earth, be it Tokyo or Buenos Aires, and all I need to do is find the local jiu-jitsu academy. There I will almost certainly find a warm reception and a new group of friends. It has been my experience that almost all martial artists feel the same way.

The jiu-jitsoka ultimately realizes that the concept of ‘your country’ and ‘my country’ is outmoded, as is the idea of ‘me’ versus ‘you’. Your training partners and tournament opponents are not people who are in competition with you, they are individuals who are who helping you to experience life and learn about yourself.

Empathy and Humility

Through Jiu-jitsu I have come to understand that I am ultimately no different from anyone else. No better and no worse. Discrepancies in size, strength and skill level, and the dualistic concepts like winning and losing feed the illusion of separation.  Some people will always eclipse you in ability, and you will most  certainly surpass others. But beneath the shell of the physical, the interconnected spirit is pervasive, and it is on this plane where we are all similar. Jiu-Jitsu and the other more physically intensive martial arts can help us understand this because they harshly exposes the limitations, and ultimately, the mortality of the physical body.

On the mat we have all faced our own weakness, and been surprised by our strengths. The human being goes through a gamut of physical abilities from the cradle to the grave. The journey of a martial artist parallels this. Like an infant, the beginning student helpless and with very little awareness. En route to adulthood, the child’s body grows and he develops his consciousness and strength. Similarly, through experience and training, the flegling martial artist gains skills and ability. Finally, in old age, both undergo an inevitable decline of capacity and form.

In a microcosmic and contracted expression of a human life, the martial artist experiences his vulnerabilities and capabilities every time he steps on the tatame. These are often confronted in its most visceral and primal state. The most talented and strongest are humbled by superior opponents or old age. The weakest and most timid surprise themselves with acts of courage. When you share these experiences with your training partners, an empathetic bond is formed between yourself and your fellow man. Through jiu-jitsu we can come to realize that we are all one.

So the next time you are at your academy, give the same respect to first-day beginner as to the black-belt master. Remember that, like the world itself, they are both mirrors to your own soul.

Nicolas Gregoriades, London, September 2009

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Jiu-Jitsu Brotherhood in MAI

Hey guys !

Check out Nic in this month edition of Martial Arts Illustrated !

Martial Arts Illustrated hears from Nicolas Gregoriades – founder member of The Jiu Jitsu Brotherhood – about how martial arts can change the world for the better. Nicolas is then interviewed and delivers his favourite Jiu Jitsu technique.

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Fighter’s Nutrition in Detail: Part 1

Following my article on nutrition, I frequently received emails from readers asking for more detailed information regarding their diets.

James Tolley, one of my training partners and a nutrition expert, agreed to offer his views on the topic. Please bear in mind that these articles can get quite technical, but the investment of a little reading time and thought will reward you with the tools you need to achieve an optimum diet for jiu-jitsu.

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In my first article for the Jiuj-Jitsu Brotherhood I looked at post-exercise nutrition. I am going to stay on the topic of nutrition and talk about the types of food we should eat and which food to avoid.

You shouldn’t think of food as just a source of energy and nutrients to fuel our bodies; it is also a powerful drug capable of eliciting chemical changes in our bodies. Some of these changes are beneficial and some can be harmful. If food is a drug that you are putting into your system three, four, five times a day, you need to ensure that this drug is helping you achieve your training goals and not silently killing you.

The Evolutionary Diet

Following an evolutionary diet is challenging, but the potential rewards to your training and health are worth the effort it initially takes. One of these rewards is that an evolutionary diet allows us better control of our hormones, keeping a natural balance in the competing feedback mechanisms of our complex endocrine (hormonal system) system.

Recently we have seen an explosion in so called ‘diseases of Western civilisation’, including type 2 diabetes, thyroid disorders and obesity. These diseases have one thing in common, they are endocrine diseases. It is essential for health that your endocrine system is in balance. It is worth repeating the point that if this is the case you will see a huge increase in performance.

What to Eat

Following an evolutionary approach to nutrition allows a simple definition of what foods we should eat:

Meat including muscle meat, organ meat and bone marrow. Preferably wild game meats, if not then at least organic and grass fed over intensively reared and grain fed.

Marine and fresh water fish and shellfish. Preferably wild, if not then at least organic and naturally fed.

Fresh, seasonal fruit and vegetables.

Nuts and Seeds.

For occasional sweetness I would include honey and agave nectar (agave originates from cactus plants and unlike refined sugars contains high levels of iron, calcium, potassium and magnesium).

What Not to Eat

We can expand on this list by including what we shouldn’t be eating:

Avoid all modern processed food. This category tends to be high in refined sugars and oils; processed foods are also generally high in added salt content.

Avoid grains. They have a high glycaemic load when compared to more favourable carbohydrate sources such as fruit and vegetables. However, there is also research which suggests that consumption of grains is related to various digestive disorders.

In the past I included all dairy products but I have softened my stance on this topic recently with information from genetic profiling. This suggests that you should consume dairy products if you have the genes to metabolise lactose. Not all people have these genes, but they are more commonly distributed in people with a heritage from north-western Europe.

The above list provides us with a simple guideline of what types of food to eat to help maintain a neutral hormonal balance in synch with our caveman genes. This will help us to remain healthy and allow maximal expression of these genes through our environment, including the physical training associated with jiu jitsu.

Macronutrient Ratios

There are other reasons why an evolutionary approach to nutrition is beneficial to your health and performance. As we have seen the main aim is to maintain a neutral hormonal balance, this can be affected not just by the type of food we eat but also by the ratios of the different types of food nutrient groups, otherwise known as the macronutrient composition of your diet.

The modern principle of diets i.e. a calorie is a calorie is simply not true. It is what you eat (the types of food AND the ratio of macronutrients) and not just how much you eat that is the major influence on body composition, health and performance.

Macronutrients (carbohydrate, protein and fat) are the three basic nutrient groups provided by food. The composition or ratio of the macronutrients digested in today’s diet has drifted a long way from the ratio we have evolved from. Bio-chemical imbalances resulting from sub-optimal nutrition lead to a situation where your genes cannot express themselves resulting in disease and lack of adaptation when training.

It is currently recommended that we consume approximately 65% of total calories from carbohydrate, 15% from protein and 20% from fat. A pioneer of the Paleolithic movement Professor Cordain examined hunter-gatherer macronutrient ratios and found that protein is generally between 20%-35% energy, at the expense of carbohydrate (22%-40% energy).

Recent trials have shown that calorie restricted high protein diets have been more effective in promoting and maintaining weight loss than calorie restricted high carbohydrate diets.

Part 2 of this article will deal with some of the health benefits associated with eating in an evolutionary way.

View the original article here

Supplemental Training for Jiu-Jitsu

One of the questions I am often asked at seminars is “What kind of conditioning training do you do for jiu-jitsu?” In an earlier post, I spoke of “attribute maximization”. This article will discuss specific ways to condition and prepare the body for jiu-jitsu.

I believe that the most important question you need to ask yourself when doing any training to improve your grappling is “Why am I doing this?”. For example, let’s say you are doing a session consisting of jumping jacks, sprints and pull ups. Why are you doing those exercises? How will the they aid you, specifically, on the mat. If you can’t answer that question about your workouts or even each specific exercise, then you need to reevaluate what you’re doing. Below I give a general overview of the exercises I engage in and, more importantly, why I use them.

Climbing

At this point, I have found no better compliment to my jiu-jitsu training than climbing. The improvement in grip strength alone is worth the effort. After about 6 months of rock-climbing once per week I noticed a major increase in my forearm and finger strength.

A study on bone density between two control groups, one of weightlifters and one of rock climbers, found that the climbers had far higher levels of bone density. Obviously, increased bone density is invaluable to a jiu-jitsoka.

Climbing enhances strength, balance and weight distribution. What more could a jiu-jitsu fighter want? It’s fun as hell too.

Best for: Grip Strength

Bodyweight exercises such as the alligator increase all physical attributes

Swimming

Swimming is great for jiu-jitsu. In my opinion it’s far superior to running as a form of conditioning because there is no impact on the ankles, knees and hips. It lengthens and strengthens the muscles and opens up the back and shoulders – areas of the body which often tighten up after a lot of grappling.

It’s also excellent for breath control and strengthens the heart and lungs. It promotes rhythm and, when done at a slow pace ,will help with over-training and recovery.

Best for: Cardiovascular Fitness

Resistance Training with Equipment

The beauty of using equipment is that is allows great control over the resistance variable of the exercise. When I use weights and kettlebells I tend to focus on compound, multi-joint movements such as full squats, barbell rows and Turkish get-ups. Using rubber cables/strands is also very effective as they more accurately simulate the tensile strength of an opponent.

Best for: Explosive Power, Muscle-specific strengthening

Gymnastic / Bodyweight Training

If you wanted to, you could get in shape to grapple without ever using a pool, weight, cable or any other equipment for that matter.

Moving the body through space using push ups, squats and pull ups is a challenging and effective way to build strength and/or endurance.  At the more challenging end of the spectrum,  gymnastic style movements such as handstands and bridging develop pretty much every attribute. The animals drills are also great for co-ordination and agility.

At the moment I am working with unilateral movements  such as pistol squats and one-arm push-ups because I feel they offer the superior functional strength for jiu-jitsu.

Best for: Agility, Core Strength

Yoga

Yoga is the most widely practiced exercise system in the world. Rickson Gracie is a yoga master, and without question that plays a role in his incredible mat skills.

Regular yoga practice strengthens your muscles, massages your internal organs and  calms your mind. But to me, the biggest benefit derived from yoga is flexibility. It increases lubrication of joints, ligaments and tendons and corrects muscular-skeletal imbalances that can affect your health and and jiu-jitsu performance. I don’t do as much yoga as I should, but when I have time I tend to prefer the more dynamic, physical styles such as Astanga.

Oh yeah, there are loads of hot girls in yoga classes too…

Best for: Flexibility

I hope this has helped some of you. I would love to hear from you guys regarding the training methods you employ to make yourselves better jiu-jitsokas.

View the original article here