BJJ Strength Seminar – July 20, 2019 Increase Power. Prevent Injuries. Smash Opponents.

Partner Rotation

“When technical ability is similar, the stronger, better conditioned athlete will win.”                                                                                                                        – Arlo Gagestein

We all know that technique beats strength. That is why many people begin BJJ in the first place. However, we’ve all also likely been crushed under a big, strong lower level guy while waiting for the right time for technique to turn the tables. You know, the guys you have no doubt you’ll submit, but you will probably feel like a train wreck tomorrow? Oh, and those big, strong guys with 8-10 years of Jiu-Jitsu under their belts? Nightmares.

How would you like to be the one stepping onto the mat with the strength advantage?

From 9am-1pm on Saturday, July 20, Competitive Edge Fitness and Super Human Performance join forces as performance specialists Arlo Gagestein and Brandon Talbot present their Jiu-Jitsu specific strength training seminar at Competitive Edge in Ogden, UT. This will be a hands-on seminar covering among other things:

1) Weight Training for BJJ

2) Partner Strength Drills

3) Lift-Jitsu

4) Grip Training

5) Recovery and Injury Prevention

The Lair

Besides being long-time accomplished strength coaches, Arlo and Brandon are both Brazilian Jiu-Jitsu purple belts with years of training and competition experience. They are excited to bring you both conventional and unconventional training strategies that will revolutionize the way you train!

Contact Arlo Gagestein for more details and to register: 801-920-4106

Cleaning House and Moving On

I spent this past weekend moving out of the house my wife and I bought nearly 14 years ago. As I’m sure any normal person would, while I was loading a trailer in the rain, I naturally started thinking of Jiu-Jitsu…

It is amazing how much stuff accumulates over time. Trip after trip hauling stuff outside, I was in awe with how much my family has. I’ve spent enough time in third world countries to be embarrassed by the enormity of my possessions. Sorting through things I found objects I use daily, others I occasionally use, and some objects I haven’t seen since tucking them in storage 10 years ago. Some are still useful, others are not.

As I started relating this to Jiu-Jitsu, I realized stepping away from one house to live in a new, completely different house that this is similar to progression in Jiu-Jitsu. I am a completely different Jiu-Jitsu player than I was 8, 5, even 2 years ago. When I started my BJJ journey, I was a guard guy. I had long, strong legs and held close guard like my life depended on it. I went for armbars and triangles from the bottom, and that was my entire game. 8 years later, I can’t remember the last time I used closed guard. 80% of my submissions were triangles. Now, I triangle someone once in a while, but more frequently attack elbows, shoulders, knees and ankles.

Just like the useless, sentimental stuff I had packed away in boxes, some of my BJJ techniques from long ago are no longer useful. Techniques I used to use all the time worked great on white belts, but would get me quickly submitted against the guys I train with now. Other techniques probably shouldn’t have even worked on white belts, but I got away with them because I was strong and athletic and the other white belts were as clueless as I was. Most of these techniques I threw out years ago, and a couple I still break out when I’m training with beginners. Some of my junk got tossed during this weekend’s move, and just like the back-up techniques, I’ll pack some back in storage another 10 years, just in case I need it someday.

Other useless items weren’t even hidden away unfortunately. We had some things sitting out in plain sight that have no value or practical use at all. We are used to having them around, so they stay. Sentimental or not, we need to cut some of these things from our life. In my Jiu-Jitsu game, there are these things as well. I developed bad habits years ago on the mat that still haunt me. I still do them because they are comfortable. To a certain degree, they define me, regardless of how many times my coaches chew me out about them. I’ve been told thousands of times never to lay flat on my back, but I still do frequently. I frequently turn the wrong way, grab the wrong arm, and get caught in basic submissions. The difference is that while once naive about these things, I now know imediately that I once again screwed up. Still, the habits remain. Now that I am moving, these impractical things have been once again brought to my attention, and I’m committed to purging them from my life.

And the triangle, my bread and butter move as a white belt…IT’S COMING BACK!!

 

 

Caffeineated Jiu-Jitsu

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Great news for caffeine addicts everywhere!

 

Eur J Sport Sci. 2016 Feb 10:1-8. [Epub ahead of print]

Caffeine improves muscular performance in elite Brazilian Jiu-jitsu athletes.

Abstract

Scientific information about the effects of caffeine intake on combat sport performance is scarce and controversial. The aim of this study was to investigate the effectiveness of caffeine to improve Brazilian Jiu-jitsu (BJJ)-specific muscular performance. Fourteen male and elite BJJ athletes (29.2 ± 3.3 years; 71.3 ± 9.1 kg) participated in a randomized double-blind, placebo-controlled and crossover experiment. In two different sessions, BJJ athletes ingested 3 mg kg-1 of caffeine or a placebo. After 60 min, they performed a handgrip maximal force test, a countermovement jump, a maximal static lift test and bench-press tests consisting of one-repetition maximum, power-load, and repetitions to failure. In comparison to the placebo, the ingestion of the caffeine increased: hand grip force in both hands (50.9 ± 2.9 vs. 53.3 ± 3.1 kg; respectively p < .05), countermovement jump height (40.6 ± 2.6 vs. 41.7 ± 3.1 cm; p = .02), and time recorded in the maximal static lift test (54.4 ± 13.4 vs. 59.2 ± 11.9 s; p < .01).The caffeine also increased the one-repetition maximum (90.5 ± 7.7 vs. 93.3 ± 7.5 kg; p = .02), maximal power obtained during the power-load test (750.5 ± 154.7 vs. 826.9 ± 163.7 W; p < .01) and mean power during the bench-press exercise test to failure (280.2 ± 52.5 vs. 312.2 ± 78.3 W; p = .04). In conclusion, the pre-exercise ingestion of 3 mg kg-1 of caffeine increased dynamic and isometric muscular force, power, and endurance strength in elite BJJ athletes. Thus, caffeine might be an effective ergogenic aid to improve physical performance in BJJ.

KEYWORDS:

Testing; fatigue; strength

PMID:
26863885
[PubMed – as supplied by publisher]

http://www.ncbi.nlm.nih.gov/pubmed/26863885