BACK CONTROL ESCAPE | GUARD PASS | Dynamic Martial Arts Roseburg

Solo training

I often get questions in class on online about what workouts could be done at home or at the gym to supplement our Judo and Jiu-jitsu abilities.

The best advice I can give is that the warm up exercises we do are essential movements that we use while engaged in Jiu-jitsu grappling rounds. 

Here are some examples of the exercises and what purpose they serve.

--Judo pushups or dive-bombers-- this exercise will aid in your ability for sprawl defense to takedowns as well as help you develop good pressure when doing guard passes, hold downs, etc.

--Cockroaches or crunch twists--These develop your core strength and help with your pivotal open guard mobility or just while on your back.

--Bridge and roll--good for core strength. Escaping mount and other various pinning positions. The bridge is also used for armbars, kneebars, and some other subs. 

--Shrimp or hip escape--creating space for escapes from pins.

--Step over or hip switch--This skill is for guard recovery/guard retention. It will also help you with sweeps and subs.

--Forward rolls, backward rolls, and side rolls--for mobility while inverted and numerous rolling attacks/defenses

--X patterns high and low--For developing mobility for turning in and out for escapes and attacks.

--Technical Stand up or Standing in Base--This is just a great habit to have.

--Ukemi (falling practice)--You can perform falling practice from low or medium level if you do not have a padded flooring or tatami. Proficiency in your throws/takedowns is directly connected to your confidence in falling well.

--Uchi-komi with belt or resistance bands--This aids in your footwork and speed of attack for your throws. It is a great way to get in repetitions (the key to muscle memory).

Below you will find some videos that give some more ideas on solo drills. I have also included Jeff Glover discussing the use of the stability ball. The stability ball is one of the least expensive and most useful tools you can get to help supplement your Jiu-jitsu at home. 

 

Buckets of Sand (Prioritize your Jiu-jitsu training)

Alexenko Sensei began the study of Judo in 1965. While serving in the army and stationed in Guam, he was part of a civilian Judo team that was preparing for a tournament against a Naval Judo team. One day while visiting the beach, he saw the other team running up the beach carrying heavy buckets of sand, one in each hand. Running in soft sand can be difficult enough without carrying something heavy. These guys were obviously working hard to prepare for the upcoming event.

Alexenko went to his Judo Sensei and reported what he had seen. He was concerned that the other team was working so hard and asked his Sensei if they too should be doing the same method of training.  

His Sensei looked at him and said, "While they have been running up and down the beach carrying buckets of sand, you and your team have been practicing Judo. When the tournament comes, they will be very good at carrying buckets of sand, but you will be good at Judo."

Alexenko's team dominated the tournament with their quality Judo skills.

Over the years, I have heard Alexenko tell the story many times, the point of which is to remind us that there is no substitute for time spent on the mat, learning technique.

I am a huge proponent of strength training. I have blended strength training in my own martial arts practice for over 30 years. In 2008 I became a certified "Specialist in Martial Arts Conditioning" through the International Sports Sciences Association. I am fully aware that cardio capacity, muscular strength, and muscular endurance are important variables in the Budoka development. 

However, running, biking, weight lifting and other activities can be much like the buckets of sand. You only become good at Judo/Jiu-jitsu by practicing it on the mats. Muscle memory, timing, and body mechanic efficiency only come from repetition of techniques and sparring. 

A scientific approach must be made if we intend to supplement our martial arts training with strength or cardio training. We must be careful not to replace our time on the mat with time under weights or on the treadmill. We must be careful not to become overly dependent on strength or cardio as a false replacement for technical skill.

If you want to be better at Jiu-jitsu, do not take time away from the dojo to spend it under weights at the gym. This in fact can be counterproductive to your Jiu-jitsu performance. You will become dependent on your strength and when you become tired, you will have not have the necessary skills to fall back on. Jiu-jitsu is not explosive and instead makes use of efficient body mechanics to overcome the strength of an opponent. Structure and leverage will defeat strength. If you are using strength, you are not using Jiu-jitsu.

Children students are the best example for this. They have not yet learned to be strength dependent. Instead they depend totally upon the skills they are developing. As they get older and develop athletically, they will incorporate that athleticism into their Jiu-jitsu, but will still call upon their leverage, structure, and timing skills first.

Proper nutrition and exercise are fundamental to a healthy lifestyle. People that make conscious efforts to live a healthy life are commendable. It helps us live a longer, happier, more productive life. Don't give up on strength or cardio training, but don't replace your time on the mat with those things. If you wish to be better at Jiu-jitsu, make the time in the dojo your priority and the outside training as a supplement. You cannot get back the hours not spent on the mat.

L.W. Keith  

 

Basic Bow and Arrow Choke | Dynamic Martial Arts | Video

Here is a short video I recently uploaded to our new Youtube Channel. This one is a basic variation of the bow and arrow strangle from back control.

Mushin and Kata in Grappling Arts

Mushin 

Mu = Nothingness
Shin = Mind, heart, spirit

The Japanese term of "Mushin" refers to clearing the mind of all mental blocks/obstacles and letting the actions of martial arts flow through us. The state of Mushin only comes with many repetitions of a technique.

The modern sports science explanation of this would be called "muscle memory" or "reflex".

Sensei Yuzo Kato would always tell me how it takes 3000 to 5000 repetitions of a technique for you to "get it right".  Sometimes he would even say 10,000.  

In the book "Motor Learning", Dr. Richard Schmidt illustrates that it takes about 300 to 500 repetitions to develop a "new" motor skill and goes on to explain that it takes between 3000 to 5000 repetitions to correct a bad habit and develop a correct one.

Bruce Lee said that martial arts development isn't about building up skill , but more about chipping away of bad habits.

Jigoro Kano, when asked what was the secret to Judo expertise, replied, "Practice, practice, practice."

No matter how we look at it, the only way for us to develop Mushin or muscle memory is through repetitions of techniques. 

There is another expression that says, "practice makes perfect." Another that I've heard that I think is even more accurate is that, "perfect practice makes perfect."

Kata

The International Sports Sciences Association handbook for Specialist in Martial Arts Conditioning Certification defines Kata as, "a prescribed pattern of movement".
 
There is a common misconception about Kata in modern martial arts. There is the formal Kata that is known for choreographed patterns of footwork, stances, blocks, punches, kicks, etc. vs an imaginary foe. This type of Kata is generalized with Karate or striking arts. Formal Judo and Aikido Kata also make use of these choreographed patterns but, use a partner with both having a specific pattern to follow. One is uke (attacker) and the other is tori (defender). 

Kato Sensei would often refer to Kata simply as form or the way you perform a specific technique with accuracy. It means that when performing a specific throw, pin, or submission, it is to be done as accurately as possible. Your body positioning, hands, arms, feet, legs, hips, head, all need to be in a specific place, doing a specific thing. 

In my 30+ years of experience in martial arts, I have had many debates with "martial artists" that claim their art has no Katas. If you are doing repetitions of something while making the effort to have good "form", you are performing Kata.  

When we drill a specific throw in Judo or guard pass in Jiu-jitsu, doing many repetitions and trying to make the transition as smooth and accurate as possible with each rep, we are in fact, performing Kata. When we practice shrimping, bridging, x-patterns, ukemi, technical standing, etc., we are performing Kata. We may call it something else, like partner drills, solo drills, exercises, scenarios, warm-ups, etc., but the purpose is still the same.

The reason we do these things is simply because perfect practice makes perfect. We want to have the ability to perform these techniques without having to think about it. We are developing muscle memory or Mushin.   

We must also take into consideration that skills are perishable. After we learn them, if we do not continue to practice them or refine them, they will dull over time.

In order to get in the repetitions needed to become proficient and maintain it, you must practice. Thinking about it is not enough. Reading about it is not enough. Watching videos is not enough. You must physically perform the techniques. As the techniques become easier and more automatic, it is time to refine and work on details, combinations, set-ups, counters, etc.

Basically, the mysteries of Kata and Mushin can be explained as: Accurate repetition will develop accurate muscle memory. It's not mystery, it's science and what we call it doesn't matter, it's just a necessary formula for successfully learning an art. 

Keep practicing. Get in many accurate repetitions. Remember, it isn't the hours of work you put in, but the work you put into the hours.

L.W. Keith 

Plateaus, Perseverance, and Breakthroughs

Everyone goes through it. Anyone at any age that has practiced martial arts for any significant amount of time has gone through a phase when the training may become a little more challenging, overwhelming, boring, hard work, or maybe even too easy. Whatever it is, it causes us to become frustrated and perhaps a little disinterested in continuing our training. We call this a training plateau.

This is a time when students quit training, or "take time off to try another activity".  Kids might even tell their parents that they don't like martial arts anymore and get upset when it is time to go to class.

This is normal. People (especially kids) usually do not realize that they are going through a normal and natural process. And, most beginners do not know that this time is crucial to their training both on a physical and mental level.

There is a light at the end of the tunnel. Remember, one of the most important character traits learned in martial arts is PERSEVERANCE.

Perseverance is needed to get through this phase. I always encourage parents to keep their child training until their next promotion. Many times, seeing the reward for their consistency and labor, the student will find new motivation and be eager to continue learning.  What's more amazing is that the student will usually have a breakthrough before the promotion actually happens.

I encourage my teen and adult students to make training part of their regular routine. I also remind them that the dojo is a type of sanctuary for them to help relieve stress and clear their mind of the everyday clutter. Stay at it, and the breakthroughs will come. 

The breakthroughs come in different shapes and sizes. Sometimes it is a technical aspect that connects with and handful of techniques. Sometimes it is a strategy that ties together the entire game plan. Other times, it may be a philosophy that brings new perspective to light. Whatever it is, the student is enlightened and motivated to make use of these new ideas.

As a student gains more experience, he/she will realize that plateaus and breakthroughs are all part of the growing process of the martial artist. By the time we become a black belt, we will have gone through this process many, many times. The highly experienced martial artist greets this process as a welcomed challenge. However, plateaus do not end with attaining black belt. It is never-ending part of the growing martial artist.  

As parents, we sometimes have to persevere for our children. It's a little harder for them to understand what is going on. We can't give up so easily. What kind of lesson are we teaching our children if we encourage them to quit or give up whenever the going gets tough? Don't teach your child to be a quitter. Hard work pays off.

Those that learn perseverance in martial arts will also persevere in school, career, personal relationships, and life in general.

L.W. Keith



   

The importance of throws/takedowns

Statistically, about 80% of fights will go to the ground. Often, in our dojo, you will hear me say that 100% of fights start from standing. More and more competitive Jiu-jitsu practitioners are realizing the importance of having good takedown skills.

The original design of Japanese Jiu-jitsu was as a hand to hand combative system for armor clad Samurai warriors. Punches and kicks were ineffective against the armor. However, throws can generate a great deal of impact and put the opponent in an instant vulnerable position.

A key element in Jiu-jitsu success is being a step or several steps ahead of your opponent. We refer to this as being proactive. If you are on the defense, you are a step or steps behind and are reactive (losing).

On the ground, the guard position is a defensive position (people often forget this fact). The basic premise for the guard is to defend against an opponent that is seeking to gain control of your upper body (head and hips). Submissions certainly can be performed from bottom guard position, but are more effective from top control. This is why sweeps are important.

If you pull guard, you are automatically putting yourself in a defensive and most times a reactive starting position. Some folks have a very aggressive guard game, but nevertheless, are still in a defensive position.

Statistically, competitors that start their match with a takedown have a higher rate of submission finish. Takedowns also give you the chance to score first and thus beginning your momentum towards the win.

The impact of a throw causes momentary physical and mental trauma and if done correctly, puts you in a position where follow-up attacks are easily accessible. You have become proactive and your opponent has become reactive.  

In a self defense situation, it would not be sensible to "pull guard" against an attacker. However, if it is within your abilities, throwing your attacker to the ground and making space to get away would be the wiser choice. The guard would be a good choice if the attacker managed to tackle you or somehow end up atop you. You would look to improve position, clear space between you and the attacker and get away. Self defense is not a point scoring match, it is about escaping an attacker.

I often stress in the dojo the importance of position before submission. Raising you hips to finish an armlock is relatively easy. Getting to the position to perform the armlock on a resisting opponent is where the real challenge is. For similar reasons it is important to become confident in your throw/takedown skillsets. Grappling begins when the combatants get to the ground. Getting the fight to the ground can be quite a challenge against a resisting opponent. Being in a dominant position when the ground fighting begins is of paramount importance if you wish to be proactive.