Strength and Conditioning Training for BJJ

Uh oh, he almost has the crucifix!

I supplement my jiu jitsu with strength and conditioning training.  Before I began BJJ, I only did weight training.  I lifted fairly heavily for my size but I really didn't have a good grasp on how to progress in the most efficient way or how to plan my training in the ideal way.  Most importantly, I think, I ignored core, cardio and explosive power training.  Everything works together to take your body toward its highest potential level of fitness.  The dumbest thing I did was completely give up on strength training when I started BJJ because I thought that would be all I needed to stay in shape.  The fault in my logic was in only caring what I looked like and not in how well I was performing.



When your body is working at optimal levels, you will be able to use your jiujitsu technique in the most efficient way, especially against bigger, stronger opponents.  It is very frustrating to roll with someone who is much stronger than you are with less technical skill and not be able to work your game because you've been overpowered.   If you're small like me (5'0, 105lbs) you can either complain about it or you can do your best to even out the playing field.  Emily Kwok says if people aren't taking you seriously, it's your job to make them take you seriously.

I train BJJ in the evenings 3-4 times a week and try to get to the commercial gym in the mornings on those same days.  My routine is as follows:

Day 1

Body Part Exercise Name Reps Sets Cardio Medball Mobility Circuit 20 1 Chest Plyometric Push Ups 8 3 Back Barbell Bent Over Row 8 5 Chest Barbell Bench Press 8 5 Shoulders Standing Military Press 8 3

Day 2

Body Part Exercise Name Reps Sets Cardio Medball Mobility Circuit 10 1 Back Burpee Pull Ups 8 3 Back Barbell Deadlift 8 5 Back One Arm Cable Row 8 3

Day 3

Body Part Exercise Name Reps Sets Abs Press Sit-Up 8 3 Abs Torso Rotation Machine 8 3 Back Back Extensions - Hyperextensions 8 3 Abs Ab Coaster Machine Lower Abs 8 3 Abs Barbell Side Bend 8 3 Back Barbell Good Morning 8 3 Abs Hanging Leg Raise 8 3 Abs Cable Crunch 8 3

Day 4

Body Part Exercise Name Reps Sets Cardio Medball Mobility Circuit 10 1 Legs Box Jumps 10 3 Cardio Guard Ball to Sprawl 8 3 Legs Barbell Squat To A Bench 8 5 Back Romanian Deadlift 8 5

The above is the routine I have programmed into my Android phone with the Jefit.com app.  It's great for tracking your progress and statistics.  Obviously there isn't much cardio or explosive training included but I find it hard to find the right equipment or space to do it at my strength gym.  I'm considering getting a large tire and sledge hammer, hurdles, an agility ladder and other simple pieces of equipment to use at home for these things.  Check out this video, and this one, for a good example of the kinds of exercises I'm talking about, and check out this teenage girl who can lift more than your boyfriend.

Recently I bought the Juggernaut Jiujitsu Preparation Manual as well as the Juggernaut Method lifting guide and I highly recommend both of them to anyone who wants to intelligently plan their strength and conditioning program for BJJ.  They explain in simple terms how to start and progress in your program and the jiujitsu manual also gives tips for cutting weight as well as links to private videos that explain the featured exercises.  The Juggernaut Training System website also has links to a lot of great articles such as Training the Female Athlete and  Should Females Train Differently than Males, so definitely check it out.


If you train in a contact sport like BJJ with big strong guys who try their best to choke or otherwise harm you in a nice way, you're going to get crushed and twisted into positions that may not feel natural.   Any type of training could cause strain and injury so we want to do what we can to prevent anything too bad from happening.  Make sure you always warm up properly and stretch out afterward.  You can't always go for a massage but you can definitely Feel Better for Ten Bucks.

WTF Does OSS Mean Anyway?

Shoyoroll is always posting OSS! on their Facebook wall and it annoys me; or it did because I didn't know what it meant.  Now I know so I guess it's okay.  Continue, Shoyoroll.

Check it out.

OSS!

BJJ Fashion: The Gi

The uniform worn in Brazilian Jiu Jitsu is called a gi and it takes a while to get used to.  Most people start BJJ in no gi and find the gi bulky and uncomfortable; I hated training gi for almost 2 years but I think a lot of the reason is because I didn't know how to use it to my advantage.  I still remember the first time I saw Jason Statham choke someone with his own jacket in Transporter how friggin cool I thought it was. Now I know how to choke people with their own clothing, too.  The learning curve is the hard part.

Because I have to order them online, I had a really hard time finding a gi that fit me properly.  The size charts are usually based on height and weight but sometimes you will find one with actual measurements of the gi after shrinkage.  One of my favorite gis is the Killer Bee Kimono and they offer both size charts.  A lot of the gi companies have amazing customer service and once you know your measurements you can call or email and see if the gi you want is going to fit properly.  The measurements you need to know are wrist-to-wrist across the shoulders, chest width all the way around, nape of neck to about mid bum (or the desired jacket length), hip bone to ankle bone and inseam.

The International Brazilian Jiu Jitsu Federation has rules for how a gi should fit in competition. This video should give you a good idea of how your gi should fit you.  Only solid black, white or blue gis are allowed in competition but I think it's nice to train in a gi that you really like regardless of the rules.  You can always have one gi for competition and one for training.  I have seven gis at the moment but I've bought ten in total.  I'll have reviews up for all of the ones I kept eventually including The One, my true love the Jiu Jitsu Progear Rip-Stop Light Gi. 




Oh yeah, that's nice.

There are a lot of different weaves available for gis.  The weave describes the quality of the fabric.  A good explanation of the single, double and gold weaves can be found here.  Rip stop gis are usually very light and thin.  Rip stop is described on wisegeek.com:

Ripstop fabric is easy to identify because of the obvious interlocking nylon threaded patterns in the material. For example, a plastic tarp made of ripstop material has a slightly raised box pattern throughout, while some ripstop fabric exhibits a diamond pattern. Look closely at any tent bag, car or motorcycle cover, umbrella, diaper bag or shopping bag, and you'll see the telltale pattern of ripstop fabric.

If you've ever tried to tear ripstop fabric, you know it's impossible to get anywhere. The interlocking thread patterns stop any tear from spreading, yet for all of its durability, ripstop fabric can be thin enough to see through! Breathable ripstop fabric is ideal for clothing, and can be found in running shorts, tank tops and jerseys. Sports uniforms are also often made of ripstop fabric.

Be careful with white rip stop gi pants.  They can become transparent when they get sweaty.

Besides all of the above options, there are still other custom weaves available.  Killer Bee Kimonos are made with the Killer Bee weave, Fenom Kimonos are made with a crystal weave and Vulkan gis are made with a honeycomb weave.  I have no idea what the real difference is but I do find that some of the softer weaves like Vulkan and Fenom pick up a lot of debris from the mats and are more easily stretched when they get sweaty.

Some people say you should get a cheap gi or used gi to start but I think you should go big or go home.  If you can save a little money for a gi, just wait a little longer and save a little more so you can get your dream gi.   You'll be happy you did.

Once you've chosen a gi and it arrives on your doorstep, it's good to know how to put it on properly and tie your gi belt securely. Click the link for video instruction.

Make sure that when you buy your first gi, you remember to order a belt as well.  Check and see what the people at your club have and pick your favorite.  So far I've had three belts:  a white Atama, a blue Fenom and a blue JJPG.  A belt is a belt, I thought, but the Fenom belt was extremely thick and I hated wearing it because it made a huge knot and people mocked me.  The JJPG ties well and is a great weight but it actually looks kind of purple.  My teammates know my rank but when I train with people I haven't met before, it may be confusing.  I think if I buy another one, I'll stick to Atama or Koral.   I mean white is white but Atama makes high quality products and I never had an issue with their belt.

I always tie my gi belt right at my waist but one of my teammates informed me recently that I looked like Steve Urkel and that it should actually be tied at the hips for a more pimp look.  I find that my jacket pulls out more easily if I tie it at the hip so I've chosen to remain geeky.  It's up to you.

Check out my favorite sites list to the right.  Gi orders can be placed through some of them.

Also, Meerkatsu has written a great gi care guide.

That's How I Roll - Part 1: The Little Things

Brazilian Jiu Jitsu is mostly practiced by men but more and more women are training every day and they're starting for different reasons.  Some were introduced to BJJ by their boyfriends or husbands or girlfriends, some (like me) stumbled upon it while trying something else,  some want to add a new aspect to their existing martial arts skills;  regardless of the reason, BJJ will only improve their lives.

One of the things I see sometimes, though, is the expectation that a girl has to be tough or butch, that she can't be traditionally feminine because she does BJJ.  Of course, some things do change.  You can say good bye to fingernails because those have to be cut to the skin to avoid scratching your training partners.  And you will say hello to bruises on your arms and legs, which suck during the summer if you're wearing sleeveless or skirts.  If you paint your toenails, the polish will rub off on the mats within a day, your hair will be a constant hassle during training, and you will have to master the art of washing other people's stink out of your Lululemon capris.

Over the years, I've developed solutions to the little problems that arise for the ladies of BJJ.  I don't see a lot of people doing the same thing so I'll share my ideas with you here.

Ballet slippers

I love painting my toes.  On the weekend I'll take a whole morning and give myself the perfect pedicure.  The last thing I want to happen after spending hours on my toes is to train BJJ and scuff all of my hard work off on the mats.  My solution?  Ballet slippers.  They stay on, they're comfortable and my toenail polish NEVER gets scuffed.  Of course I was teased relentlessly but Jake MacKenzie came to train at our club and he told me he wears them too.  Not only are they great for protecting toenail polish they help to avoid toe injuries and they keep your feet clean.


Ballet slippers can be hard to find. I order them from China on ebay for like $7.  I love them.

Braids

If you look at pictures of women at BJJ seminars or competitions who have long hair, they all wear ponytails.  When I began training BJJ that's what I did, too, but I was constantly fixing my hair because the elastic would slip down and it was uncomfortable on the back of my head when I was on my back.  The easy solution is braids.   I have no idea why women aren't wearing braids to train BJJ but they're ideal.  The back of your head is free and they're a more secure option for keeping your hair out of your face.

Instructions:  create a middle part in your hair.  At the base of your skull on each side make a pigtail using no pull elastics. You need the elastics at the top of the braids because that holds them in place against your head and prevents layers from coming out of the braids, etc.  Braid the pigtails and secure them with no pull elastics.  Done.  I can do this without a mirror, it's so easy.

Cleaning Products

After class, I hang my sweaty clothes to dry before putting them in the hamper.  If you put them in wet, they won't dry out and will therefore start to smell like mildew.  When I have a small load, I add some Borax to my laundry detergent and let it soak in the machine for an hour before I turn on the wash cycle.  If possible, everything goes out on the clothesline afterward but if not, I dry the dryable stuff in the dryer and hang the other stuff.  You should wash your clothing each time you use it, even your gis.   I know it's easier said than done if you have to go to the laundromat or if you don't have many gis but you should try.  Even if they don't let you know it, your stink is grossing everyone out.

Obviously it's not just your clothes that can have an offensive odor.  Your body might stink too.  Be sure to floss, brush your teeth and tongue, shower and use deodorant.   Remember that your ass will be in people's faces so make sure it's clean and use some unscented natural deodorant or talc on it before class.   A lot of people have stink arse but it's a delicate issue to suggest improvement on.

I also use Certain Dry, which is applied before bed and will prevent underarm odor for a couple of days.  It's the best product ever but it does sometimes give me a bit of a rash when I use too much.  Totally worth it though.

Flip Flops

I don't do this but it's a good idea to have a pair of flip flops to slip on when you're walking from the mats to the bathroom and back.  My feet are protected with the ballet slippers but I really shouldn't be walking on the mats with them after I've been to the washroom.  No one should.

Baby Wipes

If you're going to class directly after another event like work or shopping or whatever, you might still be wearing make up.  I use baby wipes to get rid of make up and to refresh any areas that might need it after a full day.  Afterward, I reapply deodorant and I'm ready for class.   I've started wearing Cover Girl Lash Blast waterproof mascara all the time.  If you can't wash your face, it won't run or come off during class.  I guess I'm a bit vain but I hate being out in public without mascara so it's great for me.

After class I wipe off with baby wipes but some people use the Defense wipes. I haven't had any issues so far, though.

Tea Tree Oil

I asked the pharmacist which products I should use after class to kill any bacteria I might pick up from rolling.  She told me that soap should be good enough but if I really wanted to try something else, I should use tea tree oil.  Tea tree oil is antibacterial and it's a part of what they use in the Defense body wash to prevent ringworm, etc.  Another ingredient used is eucalyptus because apparently that's anti-fungal.  It's a bit of a hassle to buy Defense, though, because you have to order online so I use Body Shop Tea Tree Oil body wash with a scrub cloth or bath puff thing.  It kills your BJJ germs and my non-BJJ friend uses it to clear up acne.  Two-in-One, ladies!  Holla!

CoverFX

You will get bruises for sure and some of them will be huge.  Luckily CoverFX exists because that's one hardcore foundation and it will cover any bruise you throw it on.  Go to your local Shopper's Drug Mart and ask the cosmetician to select the right color for you and show you how to cover your bruises.  I use it on my legs during the summer but honestly as time has gone by, I bruise less and less.

Check back for That's How I Roll - Part 2: BJJ Gear for Girls

What's Up With Brazilian Jiu Jitsu?

I've always wanted to learn martial arts.  There are so many different ones to choose from though that it can be hard to decide what would most benefit you.  For years all I did for fitness was weight lifting and I kept a log on a message board every day charting my progress.  On that same board, there was a Mixed Martial Arts (MMA) section where guys would talk about technique, gear, fighters and upcoming events.  I became really interested in reading what they had to say every day and decided that I wanted to be a part of it.  I did a Google search of the MMA clubs in my area and called to ask about classes.

When people start watching MMA, they seem to focus more on the stand up aspect of the sport.  Of course that's what I was interested in, too, but I asked the guy at the club I called what he thought would be the best thing to try first.  He told me they taught Muay Thai and Brazilian Jiujitsu (BJJ) but he thought since I was female, I'd be more comfortable with Muay Thai because BJJ was all guys.  So that's what I signed up for.

Initially, I loved it but after about a month, I wasn't really feeling it at that gym.  It was hard to get to because I didn't have a car at the time, it was dirty and I didn't feel like I was getting a solid grasp of the basics.  I looked around for another gym and found one close to my home.  The first class I went to was an MMA class with both Muay Thai and BJJ. 

After the Muay Thai portion of the class, I was introduced to BJJ.  Watching the first technique being taught, I stifled my giggles because it looked so weird to see two guys wrap their bodies around each other so comfortably.   I guess it's social conditioning but seeing straight guys in positions together that looked sexual cracked me up.  When it was my turn to try, I felt really awkward but because of the guys' comfort level with the close contact, I soon relaxed and when I gave it a chance, I fell in love with BJJ. 

What's so great about BJJ? Well, the technique used in this martial art is designed to allow a smaller, weaker person to defeat a larger, stronger person using leverage, joint locks and chokes.  In BJJ you even learn how to choke a person using their own clothes!  That's why we wear a gi for some training.  There's also no gi training where people wear tighter fitting clothes and learn to fight just using their bodies.  BJJ is a big part of the "ground game" in MMA.  When a woman is attacked, most times that fight is going to the ground; the submissions you learn in BJJ could save you from being raped or worse.  Of course, it's still always wiser to just run away...

After my first MMA class I never looked back.  I've been training BJJ ever since;  I can't imagine ever giving it up.  It's an incredible workout, it's a really positive team atmosphere, it builds self-confidence and best of all, I can probably beat up most of the guys who strut around the weight room doing bicep curls in the squat rack.

I don't think I'll ever be able to win a punching contest with a guy but I'm pretty sure I can choke his ass out. Try it, you'll like it.

I think this interview says it all.