BUILD THAT GRAPPLER’S BODY WITH BANDS!
MAKING JIU-JITSU
IN AMERICA THE ORIGIN STORY
Catching Pain - Erik Paulson Catch in The Gi • Brian Glick - Climbing The Ladder • The Injury Paradox - To Train or Not To Train? • What Hurts? The Consequences of Joint Locks • Is Keto The Key To Diet Success? Nov/Dec 2018 Issue 62
Cover 62.indd 1
Big Names In Texas T h e J i u -J i t s u S u m m i t 10/16/18 12:38 PM
contents Life
008 E d i to r i a l What’s Your Story?
I SS U E 6 2 N OV E MB E R / D EC E MB E R 2 018
068 Ge ar L ab Review • Amp PR Lotion
070 E ven t Coverage The Jiu Jitsu Summit
010 W e i g hi n g I n Wins and Losses
022 p ro m ot i o n s Belts and Stripes
028 As k A B l ac k Be lt
skills 036 T ech n ique
098 success
Brian Glick Climbs the Ladder
Javier Vasquez
Body with Exercise Bands
- The Promotion
Common Questions
Erik Paulson - Catching Pain!
032 D o ’ s a n d D on ’ts
fuel
The Injury Paradox
The Concequences of Joint Attacks
Building a Better Jiu-Jitsu
074 T ech n ique
048 T he L i fe
088 Medic 092 Gains
Simple Answers to
Training through the Holidays!
body
of Life
024 Grub
Keto Diets and Jiu-Jitsu
052 C ov e r fe at ure Origin’s Story - Making Jiu-Jitsu in America
Meet The Experts M a rs ha l D. Carper
W il l safford
James Lawson
Ricardo Castaneda
DR. paul morton
Is a brown belt under
is a certified Strength
is a US Marine Corps
is a black belt and holds
is the Chief Resident in
Sonny Achille. In addition
and Conditioning
veteran and jiu-jitsu
a Master of Arts in
Orthopaedic Surgery
to owning Artechoke
Coach and brown belt
black belt under Rodrigo
Psychology. He is also
at St Luke’s University
Media, Marshal is
under Andre Galvao
Teixeira who loves to
the head instructor of
and Health Network in
the author of books
and lives in Austin,
travel and teach jiu-jitsu
Gracie Barra Lakeway
Bethlehem, PA. He has
like The Cauliflower
TX. Will specializes
to anyone who will
in Austin, Texas. Find
experience as a physician
Chronicles and Marcelo
in mobility training,
listen. He’d love to keep
him on social media @
covering MMA, wrestling,
Garcia’s Advanced
injury prevention, and
in touch with you. You
ricardopezaobjj and his
and other sport events,
Jiu-Jitsu Techniques.
kettlebell strength and
can stay in touch with
website jiujitology.com
He is also a competitor in
His latest project is
conditioning. For more
him at: IG: @TwistUUp
for more.
BJJ, wrestling, and judo.
whitebeltproblems.
info, visit his website at
and his website at
He is a black belt under
com, a free open-source
ironwillathletics.com.
thewarriorsclub.com
David Adiv at Gracie New
resource devoted to
Jersey. paulmortonmd@
making jiu-jitsu more
gmail.com.
accessible for beginners.
Contents 62.indd 1
10/16/18 2:56 PM
ON THE COVER Look for us online: @jiujitsumag
024
do’s and don’ts: T rain in g T h rough T he H olidays How to do and don’t do it right.
The Origin Story - Making Jiu-Jitsu
52 in America.
Photo: Meagan Littlefield
MAKING JIU-JITSU
IN AMERICA THE ORIGIN STORY
036
Technique: Brian Gl ick
074
technique: Erik Paulson
Contents 62.indd 2
Climbing the Jiu-Jitsu Ladder
Catching Pain - Catch Wresting in the Gi.
10/16/18 2:56 PM
grub
KETO DIETS AND JIU-JITSU WORDS: THERESA COBB
THE LATEST FAD TO HIT THE DIET SCENE AND IN JIU-JITSU CIRCLES IS THE KETOGENIC DIET. WHILE IT’S RECENTLY BECOME POPULAR IN DIETING AND HEALTH CIRCLES, THE DIET HAS BEEN AROUND FOR MANY, MANY YEARS. It was first developed to treat epilepsy that’s resistant to drugs. The diet’s low-carbohydrate regime became popular in weight-loss circles and among many competitive athletes.
What Is a Ketogenic Diet? The main purpose of a keto diet is to trigger ketosis so that ketones are released into your bloodstream. The cells in your body prefer to use the sugar provided by carbohydrates as their source of energy. Since your body doesn’t get these sugars when you’re on a ketogenic diet, they have to start breaking down the fat in your body instead. The molecules produced by this breakdown are ketones. The switch from breaking down sugars to breaking down stored fats happens within just a few days. After you’ve reduced your
carb intake to between 20 to 50 grams a day, you’ll enter ketosis within two to four days. Remember, a keto lifestyle is different for everyone. While some people will produce the ketones needed within a few days, it can take someone else much longer. A keto diet consists of mainly fats and proteins as you have to make up for your lack of carbohydrates. This means your foods will be made up of cheeses, eggs, meats, processed meats, sausages, fish, butter, oils, fibrous vegetables, nuts, and seeds.
5%
The Drawbacks of the Diet Its restrictive nature makes it hard to follow in the long run. This is because carbs typically make up at least 50 percent of the American diet. Besides carbs being hard to avoid, many people consume poor-quality fats and, perhaps, too much protein while on a ketogenic lifestyle.
❖❖ The traditional food pyramid consists of mostly carbohydrates
When people start on the diet, they often tend to overcompensate the lack of carbs with protein. Protein is good in moderation, but it’s said that too much protein can kick you out of ketosis. This claim has come about because the amino acids that protein gives your body can be converted into sugar. There have been numerous reports that argue if this sugar affects ketosis or not.
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025
It’s also hard for people who are just starting a ketogenic lifestyle to keep up with it because many people experience what is known as “Keto Flu.” The term has come about as people have reported feeling fatigued and nauseated during the first few days. Keto flu symptoms also include bad breath, sleep issues, constipation, and vomiting.
❖❖ Keto sticks, as they’re known, are an easy way to recognize when you’ve gone into “ketosis”.
Another criticism of the diet is that too many ketones could result in kidney stones. Ketones are what form these stones, which is also why those who suffer from kidney disease are advised not to start a keto diet. It’s also typically not recommended for pregnant women, breastfeeding mothers, or people suffering from Type 1 Diabetes.
❖❖ Kidney stone.
The Upside of Ketosis While there are some risks associated with a ketogenic lifestyle, there are many more benefits to it than just weight loss. For example, many athletes and including a number of well known jiu-jitsu athletes have taken to keto diets as it’s reported to improve body composition as well as performance. For those who don’t consider themselves athletes, but more recreational grapplers, a ketogenic lifestyle can benefit you without you having to train daily or keep track of your caloric intake. As long as you’re paying attention to what you’re eating and incorporating high-fat into your diet, you’ll experience the benefits of ketosis. You will, however, have to eventually pay attention to the calories and macronutrients in your body if you continue the ketogenic diet for a while.
before
after
❖❖ Our interviewee Dion Watts before and after going Keto.
A keto diet succeeds where many other diets fail. Like other diets, you’re consuming fewer calories. However, unlike other diets, you won’t feel that lingering hunger that comes with eating fewer calories. The ketogenic lifestyle avoids this pitfall thanks to the increased intake of fat you’re getting. Fat is satiating, so you’ll feel fuller for a longer period of time on a keto diet. Those on ketogenic diets also report that they have more energy and feel more alert thanks to their diet. Finally, there’s also the obvious benefit of weight loss with the preservation of strength and muscle.
Making Ketosis Work for You The first obvious step in a keto diet is to cut out as many high-carb foods as you can. These include pasta, grains, rice, bread, and sweets. While doing that, you want to increase your high-fat intake with eggs, meats, avocados, and oils. Once you’ve entered ketosis, you can focus on the different varieties and qualities of fat, but, for now, fat is fat.
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C o v e r
F e a t u r e
-
O r i g i n
s t o r y
Jocko
LOOP CHOKE FROM LAZY GUARD
When Jocko demonstrated this technique the first time I was drooling. It’s one of those finishes that your opponent won’t see coming until it’s too late. Step 1
Step 2
Jocko starts off in an what many would call Half or Quarter-Guard, he refers to it as “Lazy Guard” since it’s definitely unassuming. Echo is over one leg and Jocko has a knee shield up on the other side.
With his left hand, Jocko reaches for Echo’s cross collar below the neck. Jocko doesn’t want to go too high because Echo would see that as threatening and begin to address the grip. He also doesn’t want to be too low on the collar otherwise he wouldn’t be able to get the angle he needs for the finish. Jocko wants a grip that, when he sits up, puts his forearm perpendicular to Echo’s spine.
TIP: For the finish Jocko is going to insert his thumb into his left sleeve. So to do that he doesn’t want his sleeve too close to his hand. He might drag the sleeve along his own leg, or even use his right hand to bring the sleeve cuff away from his hand to help make it easier to get his thumb in near the end of the technique.
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“Good evening Echo... and, good night Echo.”
Step 3 Echo’s not going to be happy for too long just cruising on that knee shield, so he’s going to be pressuring in on Jocko. Jocko immediately thinks to himself “GOOD” and straightens out his leg so that Echo comes in and cuts the distance.
Step 4 Jocko reaches around the back of Echo’s neck with his left hand and inserts his thumb into his left cuff and then rolls that cuff back to get a strong four-finger grip of the cuff.
Step 5 It’s time to finish. With the grip of his own sleeve, Jocko drops his elbows down as if to bring them together while at the same time flexing his left wrist downward. It’s sort of like an Ezekiel Choke. The result is a not so pretty wind choke on Echo. No more cruising.
Once Jocko has that grip of the collar, he doesn’t let go. It’s necessary to get the pressure needed to complete the choke. Going too high in the collar will give away the element of surprise and your opponent will likely defend any attempt. Don’t do it.
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medic
THE CONSEQUENCES OF JOINT ATTACKS WORDS: DR. PAUL MORTON MD
IN BRAZILIAN JIU-JITSU, COMPETITORS ARE OFTEN PLACING EXTREME PRESSURE ACROSS DIFFERENT JOINTS TO SUBMIT THEIR OPPONENTS. DUE TO THE NATURE OF MUCH OF THE COMPETITION BEING DONE ON THE GROUND, THERE ARE LESS INJURIES THAT OCCUR COMPARED TO OTHER CONTACT MARTIAL ARTS SUCH AS JUDO, TAEKWONDO, WRESTLING, AND MIXED MARTIAL ARTS. The most common injury in competition is to the elbow following an armlock. With the growing popularity of ankle locks, injury to the knee is becoming more commonplace, especially in no-gi competitions.
Upper Extremity Attacks
Arm-Posterior
Trapezius muscle
Armlocks during Brazilian Jiu-Jitsu puts an impressive amount of force across the elbow and sometimes on the shoulder joints. During the straight armbar, or the Americana, most of the force is placed across the medial (inside) of the elbow. As this force is applied, pain is felt as the common flexor tendon begins to tear. As pressure continues, the ulnar collateral ligament will rupture. Eventually this can lead to rupture of the joint capsule and lateral collateral ligaments of the elbow which can lead to an elbow dislocation. During the straight armbar, the intense pressure between the humerus (arm bone) and the olecranon (bony prominence from one of the forearm bones) will also lead to bone contusions and microfractures of these two bony structures. In extreme scenarios, a complete break to the bone can occur.
Deltoid muscle Infraspinatus muscle Teres major muscle Latissimus dorsi muscle Triceps brachii muscle Biceps brachii muscle Brachioradialis muscle Extensor carpi radialis longus muscle
Olecranon of ulna Anconeus muscle
Extensor carpi radialis brevis muscle
Extensor carpi ulnaris muscle Flexor carpi ulnaris muscle Extensor pollicis longus muscle (deep) Extensor indicis muscle (deep) Extensor digiti minimi muscle Abductor digiti minimi muscle
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Abductor pollicis longus muscle Extensor pollicis brevis muscle Extensor digitorum muscle Dorsal interosseous muscle
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Treatment of an elbow injury after an armbar requires a period of rest to allow for the soft tissues to heal. If an elbow dislocation occurs, an immediate reduction should be performed by trained medical personnel. A dislocation can often be treated non-operatively with a period of rest and sometimes bracing if it is stable after reduction. However, any fractured bones or an elbow that continues to be unstable will have a high likelihood of needing surgical intervention and should be evaluated by an orthopaedic surgeon. Much of the pressure is concentrated in the shoulder during the Kimura and Americana armlocks. During extreme stretch of the ligaments and capsule around the shoulder, the head of the humerus can dislocate out of its bone socket (glenoid). When this occurs, an injury to the glenoid can occur (Hill-Sachs lesion) or to the soft tissue around the glenoid (Bankart lesion). An episode of shoulder dislocation often causes permanent injury and sets the shoulder up for reoccurring dislocations. Repeat dislocations can continue to damage the bone and soft tissue in the
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shoulder joint and can become a serious problem. The treatment following a shoulder dislocation can include rehabilitation to strengthen the muscles around the shoulder. Surgical stabilization is recommended to athletes who have repeat dislocations and wish to remain the sport. Wrist attacks can put stress across the wrist ligaments in different ways. Supinating wristlocks, such as the kote gaeshi, puts pressure across the scapholunate ligament. Meanwhile pronating wristlocks, such as kote mawashi, puts stress across the lunotriquetral ligament. As this pressure propagates across the wrist, it can lead to a tear of both ligaments. A complete tear of any of these ligaments can lead to a chronically painful wrist which needs a surgical repair or reconstruction of these ligaments. If the tears propagate across the entire wrist, this leads to a dislocation of the lunate, one of the small bones in the wrist. This is an emergency and would need to be treated at a hospital to reduce the lunate back into the wrist.
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