Thursday, February 28, 2013

My Jiu-Jitsu Journey

It is often said, "Life is a journey, not a destination." The same can be said of anything that one dedicates their life to.

Sometimes I am asked, "How long have you trained Brazilian Jiu-Jistu?" Because it is a simple answer I say about a decade. But honestly my journey in began in 1999 when I met John Castillo. Prior to our meeting I had trained a little Judo and a little Muay Thai. I have always been interested in the martial arts, but nothing traditional like Karate or Tae Kwon Do. Growing up in the midwest limits the choices of study for exotic martial arts. Usually the schools lacked the commercial viability to stay open very long.

It had been a few years since the first UFC and I was out of high school, had a 3rd shift job, and was looking for a hobby. One of my friends had a younger brother who had just started training BJJ. The mysticism of the Royce Gracie beating up guys 40-50 pounds heavier than himself intrigued me. I enjoyed Judo the short time I got to train in it was a natural transition.

I started training with John. His martial arts background was extensive and he was a blue belt in BJJ but more importantly he was the only guy in town who taught jits. His gym was a nice space in an older strip mall. He shared mat space with some Escrima and Akido guys. It was exactly what I was looking for.
My first BJJ memory is training with guys far more athletic than myself that concluded with being on a receiving end of a flying armbar. Much like college, my first attempt at studying BJJ was wrought with financial difficulties and I had to suspend training for a while.

After a wild period or my 4-year "semester off," that included a year of professional wrestling, I returned to the mats. Thanks to a friend who was interested in trying jiu-jitsu I realized how much I missed BJJ. And since 2004, I have been training consistently. No more excuses.

Along the way, I have cross-trained in Muay Thai with Andy Zerger, trained with Eric Payne for MMA fights, and most recently met Andre "Tim" Monteiro in 2009. Andre is a great instructor, my mentor in BJJ and business, and a good friend. He is what I strive to become as an instructor.

Why give this long personal history? Because I feel it is important for my students to know. This is a hard road. It is not simply the hobby I was looking for, it is a lifestyle. If it were easy, I would have been a black belt in 6 simple lessons. But it is not this. I have trained in nice places, bad places, on dirty mats, warehouses, and in garages. I have trained through two bad knees, cauliflowered ears, a dislocated rib, separated shoulders, broken toes, countless sprains, and a permanently strained neck. But these are small things to the experience. Because regardless of the situation, I still trained. When jiu-jitsu became the priority, the excuses stopped, and I still found a way to train.

I want to offer students new to training Brazilian Jiu-Jitsu some advice:

1. Jiu-Jitsu will be here. If you have to take some time to tend to your family, or your responsibilities, it is okay. Any instructor who says otherwise is not very good. Some may even try to accommodate your situation if they can. When jiu-jitsu becomes a priority, you will find a way. I am fortunate to have a wife that understands my commitment to BJJ. But I also know plenty of guys who have been successful balancing training/fighting with a wife, work, and kids.

2. Commit to the long, slow road. You must decide early on, what you want from jiu-jitsu? Is it self-defense, sport, exercise, hobby, knowledge, etc.? There are so many individual goals. If it is simply for the black belt then you should understand that many quit after earning their blue belt, even less make it to their purple belt. So if the black belt is the ultimate goal, commit to the long slow road, and enjoy the journey.

3. You are not alone! Brazilian Jiu-Jitsu has exploded in popularity since I started. There is a planet of grapplers out there with very similar but very different stories. Each of our journeys is different but the camaraderie among grapplers is amazing and we are there to support each other in pursuit of growing the art. Oss!

Oxygen Deprivation Masks: well atleast you are entertaining!

I set to work researching and finding journal articles on oxygen deprivation masks. But as I was accomplishing this I came across a really good/thorough article that Mr. Eric Wong wrote. So why reinvent the wheel? (Plus it the article is written in reguards to MMA and other explosive sports, double win!!) http://ericwongmma.com/mma-training-mask-review-legit-or-hype/ 


If your not interested in reading the article(s) it is somewhat long then here is the basic breakdown.

What the mask claims to do as per trainingmask.com:
CLAIM #1: “Elevation Training Mask mimics the effect of High Altitude Training… With reduced oxygen consumption the human body changes in several ways. The production of red blood cells and new capillaries (small blood vessels) increase the transfer of oxygen from the lungs to the rest of the body.”
AND
CLAIM #2: “Following are the changes that significantly boost athletic performance when using Elevation Training Mask:
  • Increases in lung capacity as your lungs have to work 9 times harder to get the oxygen in
  • Increases anaerobic thresholds
  • Gas exchange becomes more efficient
  • Energy production levels rise
  • Mental and physical stamina increase 
  • Mental focus gets better (This is a possibility dependent on the person)
The basic principle of the oxygen deprivation mask is riding the tails of LLTH (Live Low Train High) principle.... i.e. you wear the mask only when you are training to simulate altitude. This has been proven false. The study, “Is Hypoxia Training Good for Muscles and Exercise Performance?” authors Michael Vogt and Hans Hoppeler from the University of Bern in Switzerland state quite definitively:“… A common feature of virtually all studies on “live low–train high” is that hypoxic exposure only during exercise sessions is not sufficient to induce changes in hematologic parameters. Hematocrit and hemoglobin concentrations usually remain unchanged with “live low–train high.”

Training with the Elevation Training Mask may improve lung strength and lung capacity, however, these improvements don’t result in any increases in aerobic or anaerobic fitness. Just because you take a deeper breath that more greatly expands your aveoli doesn't mean that your VO2 has improved.
If you are looking for real results please feel free to come check out our seasonal strength and conditioning programs. We also offer custom made nutritional guides and training protocols. See you on the mat. Ossss!
     

Wednesday, February 27, 2013

Chocolate Banana Cheese Cake Smoothie

Some tastey breakfast or dessert for those of you with a sweet tooth. This is a very filling shake with all the protein this could definitely serve two. 400kcal for one serving.

You can save some calories by cutting the recipe to 1/2C of Cottage Cheese and 1/2 scoop of protein just add ice and some extra almond milk.

Blend:
1 C Fat Free Cottage Cheese
1 Scoop of Vanilla Protein
1 Banana
1Tbsp Dark cocoa powder
Splash of Almond Milk

To make ice cream, put your newly made concoction in the freezer stirring every 30-45 minutes until frosty. Approximately 2-3 hrs depending on the size of the batch.



Friday, February 8, 2013

90 Day Challenge Workout: 20-30 Minute Express

This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups

Workout

1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)



















2. 20 Mountain Climbers (20 per leg)



























3. 10 Cobra Push-ups
REST :30







































4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)










































5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)








































REST :30


6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)













































7. 20 single leg hip raises (20 per leg)










































REST :30



ABS
8. 3 x :30 Planks
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch






































11. 10 3-count Jack Knife