3 reasons why you should NEVER stretch

If there is an “Ashutterstock94528738chilles Heel” that I have in my overall fitness it’s flexibility. I Suck!

Totally wish that I took the time to stretch more during my competitive career. Usually I was in and out of practice like a flash and I often didn’t stretch..

Even when I was training for the 2008 Olympic Games my lack of flexibility wasn’t that great. Today I have a great article from UFC strength and Conditioning Coach Eric Wong about static stretching. If you are making any of these mistakes when it comes to stretching then you will definitely change how you approach it starting today>


3 Reasons Athletes Should NEVER Stretch

Article By Eric Wong, BSc, CSCS

Static stretching is an ancient practice done in the name of greater flexibility… However, if you’re an athlete who relies on speed, strength and power, stretching might just be the WORST thing you can do.

Here are 3 reasons why:

1) QUIT Stretching When You Tweak Something

When you feel a twinge, this is often a sign that you tore a muscle. Probably not a huge tear, but just a little tear of a few of the muscle fibers. If you decide to stretch the muscle out, you’re simply tearing the fibers even more, making your injury WORSE and delaying your recovery time.

Think about it this way – imagine you’re wearing a pair of tight jeans and you bend over and hear them rip. (This has happened to me before – it’s pretty EMBARRASSING, btw…)

Anyway, would you start to stretch those jeans out and pull them in every which way? Of course you wouldn’t, you’d do your best not to stretch them to prevent them from ripping more.

That’s why you shouldn’t stretch if you you’re running and all of a sudden you feel a twinge in your hamstring, or you’re squatting and you feel a twinge in your quad. Your best bet is to ice it down to minimize inflammation, NOT stretch it out. This is another instance of conventional wisdom being completely wrong!

2) Static Stretching Increases INJURY Risk

Again, the research is clear – static stretching performed before exercise or training can leave you with an injury. Let’s say you’re stretching your hamstrings… If you’re really pushing it, you’re likely stretching ligaments as well as the hamstrings, particularly your posterior cruciate ligament (PCL).

Stretching ligaments in your knee results in something called joint laxity, which basically means your knee joint is not stable - This is exactly the OPPOSITE of what you want to keep your knees healthy.

And even if you’re not stretching to the point where you hit the PCL, you’re still stretching the muscles, which results in decreased neuromuscular activation to the hamstrings. What this means is that the brain can’t fire these muscles like normal and if the hamstrings are needed, such as preventing hyperextension of your knee when throwing a kick, they’re not available and you can either wreck your knee joint or pull your hammies.

Either way, OUCH!

And this leads to the final reason why athletes should avoid static stretching…

3) Static Stretching Makes You WEAK

As I mentioned in point #2 above, static stretching decreases neuromuscular tone to whatever muscle group you stretch… Decreased neuromuscular tone means you can’t fully activate that muscle group.

Because you can’t fully activate all of the muscle fibers, you can’t produce as much force. The less force you produce, the slower, weaker, less explosive, etc etc.

So if you’re an athlete, I hope you now see that static stretching is NOT what you want to do if you’re serious about peak performance.

What do you do instead?

Well, if you need to increase your flexibility to get lower in your techniques or just reverse the tightness caused by too much sitting, here’s what you CAN do:

>> Click Here to Continue…

Hope you enjoyed the info and make sure you click the link above to learn what you really should be doing when it comes to stretching.

The best online tool to best develop Judo game plan (I urge you to do this)

A few days ago I emailed  my newsletter list asking them to write down one or two sentences about some of the things you want me to cover in the future. One of the biggest things that came back to me (about 60 emails) was the fact that many Judoka need a help devising a game plan for both training and competition Judo.

A game plan is crucial for Judo success and the clearer your game plan is the more chances you have of securing some wins, or at least know what you are doing against your training partners.

There are a stack of great websites that can help you develop game plans but I found that mind maps are the best way for me (and my students) to develop game plans. Unfortunately game plans can get pretty messy as everything is interlinked simply due to the fact Judo is so complex. In the game plan below I have just filled out a mind map that looks at my game plans against lef and right Judoka.

Against the left Judoka I have 2 avenues of Judo. The first is controlling the inside lapel and the other is a game plan where I am not on the inside lapel.

The other aspect of this mind map is my fighting a right hander. Once again there are 2 avenues of my Judo. Controlling the power hand (being lapel and sleeve) or posting in my opponents right shoulder with my left hand.

Other aspects you can include are:

- stiff armed Judoka

- extreme stances

- bent over stances

- 2 on 1 grips

- double sleeve grips

After looking at my mind map below I suggest you do the same using the free online mind map tool at www.bubbl.us

Click the images below to increase the size<==


As well as a tachiwaza game plan you need to have a newaza game plan. Below is my game plan for competition newaza. You may notice that the game plan below is quite simple, this is simply because you don’t have much time on the ground in Competition Judo and you want to make sure you know what you are doing.

Click the images below to increase the size<==

New-Mind-Map_372e949hI really encourage you to meet up with your Judo coach and start putting together your own Judo game plan. Over time your plan will alter and change as your skills and techniques improve or as your interests wander but this is what makes Judo so awesome.

Out of interest here is my game plan from guard when I do jiujitsu:

Click the images below to increase the size<==

New-Mind-Map_372e7smiand here is what I do when I am in side control in jiujitsu:

Click the images below to increase the size<==







Will I Lose Weight if I Skip Breakfast?

Written by Scott Williams. Succeed.com.au

breakSome people think that skipping breakfast will help them lose weight. It won’t.

Studies show a direct link between breakfast and successful weight loss, and that compared to breakfast skippers, breakfast eaters generally:

• Eat fewer calories throughout the day
• Eat less saturated fat and cholesterol
• Have better nutrition habits
• Weigh less (women 4kgs/men 3kgs less)

The key to successful weight loss.

The key to successful weight loss is burning more calories than we consume each day.

Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How quickly we burn those calories is called our metabolic rate.

Our individual metabolic rates change throughout the day and night, depending upon things like when we last ate and whether we are active or at rest.

Even though we burn calories while we are asleep, our metabolic rate slows dramatically during this time and we burn fewer calories per hour as a result.

(Now before you go planning to give up sleep to lose weight, which is definitely not the answer, let me tell you a better way).

The way to maximize the number of calories we burn each day is not to stay awake longer but to maximize our metabolic rate while we are awake.

This is where eating breakfast comes in.

Why breakfast is so important to losing weight?

One of the secrets to successful weight loss is to kick-start our metabolism as soon as possible after we wake. The best way to do that is to eat breakfast. In fact, nothing, including exercise, gets our metabolism going as fast again after eight hours of restful sleep as eating a healthy breakfast!

When we skip breakfast, not only does our metabolic rate stay low, so too does our blood sugar levels. Low blood sugar levels resulting from missing breakfast often leads us to feel lethargic.

Low blood sugar levels in the morning eventually make us feel extra hungry later, which sets us up for impulse snacking, or eating overly large portions of food at lunch and dinner.

When we eat breakfast, our body feels nourished and satisfied, making us far less likely to over eat during the rest of the day.

Common reasons for missing Breakfast

The most common reasons that people skip breakfast include:

  • No Time
  • Preferring to exercise in the morning instead
  • Not feeling hungry in the morning
  • Unable to stomach food first thing in the morning

Here’s what you can do if either one of these causes you to miss breakfast regularly:

“No time” is no excuse

Time is at a premium for most of us. Nevertheless, it pays to make time for what is undoubtedly the most important weight loss meal of the day.

If time is a real issue for you and you only have a few minutes for breakfast in the mornings, try to:
Eat something that doesn’t take any time to prepare, like a glass of pre-squeezed fruit juice, a couple of pieces of fresh fruit or a tub of low-fat yoghurt. Even last night’s left-over stir fry is a better option than eating nothing at all.
Prepare your breakfast the night before. Lay your cereal packet, dish, spoon or toast condiments on the breakfast bar so they are ready to go first thing in the morning.
Do two things at once. Try doing something within your morning routine, like ironing a blouse or shirt for example, while your toast is browning in the toaster. (Try not to do two things at once while you’re eating, you’ll eat too quickly and your digestion will be affected. If you have no choice, eat anyway, but try not to do this too often).
Have at least something to eat no matter how small and take the rest of your breakfast with you. For example, drink a breakfast smoothie and take your favourite breakfast cereal to work with you in a plastic container.
If you are in a rush to get somewhere, eat something as soon as you get there. If you’re meeting someone, meet them in a café or coffee shop. If you are always in a rush to get to work, leave a packet of breakfast cereal in your office kitchen or in a drawer of your desk.

Most people like to exercise in the morning for the same reason they should eat breakfast, to raise there metabolism and burn extra calories.

If you exercise in the morning on an empty stomach, your metabolism won’t reach the same heights it would if you ate something before-hand.

Don’t like to exercise on a full stomach? Ideally we shouldn’t really work out until an hour or two after our breakfast (or any other meal), but if you like exercising in the morning or it’s the only time you have, a glass of fruit juice or small piece of fruit beforehand will give your metabolism the spark it needs to maximize the calories burnt during your workout.

Remember, you don’t need to eat a three course meal to get your metabolism going in the morning, even something small like a banana or fruit smoothie will get it firing.


24 hours to go on Kettlebells for Grapplers

I am getting ready for an exciting weekend with my some Judo and Brazilian jujitsu training (we have a grading next weekend so I am hoping I get a stripe on my purple).

This is my last email to remind you (in case you haven’t already) that there is only 24 hours left to get the Kettlebells for Grapplers program for a heck of a good price:

For only 17 bucks you get:

1) – 12 weeks of the best kettlebell strength and conditioning program

Beginner, intermediate and advanced level exercises and workouts designed to improve your overall strength and conditioning for grappling all the grappling arts..

2) Over 60 minutes of kettlebell instructional videos

If you have never done kettlebell exercises then this is the most important part of the package. I breakdown each and every kettlebell movement to ensure you are doing them safely and correctly.

3) General physical preparations demos

Because kettlebell movements are ballistic and explosive style movements it is important to perform an intense warm up. These GPP’s will prepare you mentally and physically for the kettlebells for grapplers workout regime.

4) Self myofascial release and stretching worksheets

Increase your flexibility and mobility with these foam roller and static stretching techniques.

5) Killer Kettlebell DVD download

The movements in this DVD download are to be done AFTER you have completed the entire 12 week kettlebell routine. If you are new to kettlebells then DO NOT do any of these movements (in case you hurt yourself)

6) 7 No-gi takedowns

These are my top 7 favourite takedowns to do in bjj, wrestling and submission grappling tournaments. In this DVD bonus I demonstrate my 2 high percentage setups for my fireman’s carry.

7) Juji gatame armbar releases DVD download

There is nothing worse than getting your opponent in the juji gatame position but not being able to release the arm. In this DVD download I demonstrate the 3 best ways to release your opponents arm in juji gatame.

8) 25 insane kettlebell workouts eBook

These workouts will make you puke…it’s that simple!

To be honest with you, there is a stack of content here for only $17. After today the price for this entire package increases to $37.

So if you want to save some money and start doing kettlebell movements to improve your grappling then download your copy today!

http://www.kettlebells4grapplers.com <== 24 hours only!

Have a great weekend ahead,


PS Check out what some customers are saying about Kettlebells for Grapplers.

Customer review by BJJ Blackbelt Josh Vogel <==

Customer review by the selfdefenceexpert.com <==

8 Reasons why you need the Kettlebells for Grappling program

thruster3Now I’m not going to beat around the bush. I know I created this product but I know that doing these workouts will make you a stronger grappler. This is due to the fact that kettlebells target and strengthen your ENTIRE body.

I have seen it time and time asin. I write a kettlebell program for a Judo or BJJ practitioner and within a week or so I receive an email from them telling me how strong they feel, how they can grapple longer and how they feel better than they have in ages.

Kettlebell training works…that’s why I wrote this program for you. I want you to be in the best shape of your life. To grappler longer, harder and faster!

 Here are 8 reasons why you need to buy Kettlebells for Grapplers.

1. Increase Overall Strength - 

Grappling is hard…and every grappler needs full body strength. When you are grappling you are using every single muscle in the body and the great thing with kettlebells is that they strengthen your ENTIRE body. Movements such as the kettlebell swing and turkish get up target every muscle – making you functionally strong for grappling.

2. Insane Cardio/Conditioning

When you are out of shape, unfit and untrained you will suffer both physically and mentally in training and in competition. The great things is that kettlebell training will make your heart rate skyrocket resulting in you getting fit in a short amount of time!

Movements such as the kettlebell swing and snatch will push your cardio to the limit and get you in the best shape of your life!

3. Hip drive 

Kettlebell trainers pride themselves on having amazing hip power and explosiveness. Hip power if vital for hip throws in Judo as well as escaping side control and sprawling while defending a double leg. In every program of Kettlebells for Grapplers you will be performing a number of kettlebell swings which will develop a huge amount of hip power than will greatly assist your grappling game.

4. Overall Explosiveness

Everyone has rolled that guy at training who is super explosive and cuts through your guard with ease. Due to the ballistic nature of kettlebells you will automatically develop explosive power. Movements such as swings, snatches, cleans and presses all assist in developing explosiveness which in turn will help you throw more people, shoot harder for double legs and easily pass your opponents guard.

 ==>>Get started today for only $17

tgu25. Grip Strength

Grip strength is needed to finish those gi chokes that aren’t quite on as well as breaking your opponents grip in Judo and BJJ. Gripping the kettlebell handle for more than five minutes will have your forearms screaming for you to stop. This in turn will quickly develop your grip strength and overall endurance.

6. Functional Strength

Have you ever wrestled someone who can barely bench press 60lbs but when you have wrestled them they are as strong as an Ox? That’s functional strength and functional strength is being strong when it matters most. I can tell you right now I would rather be as strong as an ox on the mat and weak in the gym then being strong in the gym and weak on the mat. Kettlebell training helps you get functionally strong which will instantly benefit your grappling game.

7. Core Strength

I am sure you have heard many times that everything you do stems form the core region and that its also true for fighters. Those athletes with weak a core will get expose very quickly and will fall behind in training and overall improvement.  Kettlebell training puts a high demand on the core region, which will help you strengthen this region. Abdominal rotational and anti-rotational strength is important for striking, grappling and in throwing sports like Judo.

8. Joint mobility and stability

Due to the range of movement you go through when using kettlebells your joints are going to get a lot stronger and more stable. This is great news for grapplers (especially submission grapplers) because when your joints are constantly under pressure you are more susceptible to injury. Having strong and stable muscles is a great way to avoid injury and be able to fight and train to the best of your ability.

Download your copy of Kettlebells for Grapplers today and get started with strengthening every muscle in your body

www.kettlebells4grapplers.com <== sale for another 48 hours

Have a great rest of your day,

Talk soon


Ps here is what is included in the Package

- beginner, intermediate and advanced level exercises, workouts and movements,

- video demonstrations and explanation of every single movement (over 60 mins of content)

- self-myofascial release and stretching guidelines

- GPP workout demos

You also receive these awesome launch bonuses.

- LAUNCH BONUS 7  no gi takedowns DVD download

- LAUNCH BONUS 3 armbar release DVD download

- LAUNCH BONUS Killer kettlebell DVD download

- LAUNCH BONUS 25 insane cardio smashing kettlebell workouts ebook

That’s a heck of a lot of stuff for only $17!!

www.kettlebells4grapplers.com <== sale for another 48 hours


Kettlebells for Grapplers is live and ready to download

Who is this package for?

I created this 12-week kettlebell program for people who wants to use Kettlebells to get fit AND strong for Brazilian Jiujitsu, Judo and wrestling. As a strength and conditioning coach and grappler myself I have written literally hundreds of strength and conditioning programs for grapplers who want to get fit, fast and strong – and kettlebells are a great way to achieve this.

Kettlebells for Grapplers is written for beginner and intermediate level grapplers who have never used kettlebells before. The program contains beginner, intermediate and advanced modules that build on each other. The beginner program is designed to get you to understand how the kettlebell swings, while the intermediate and advanced programs will push you mentally and physically.

Download the whole package for only $17


Everything Mune Gatame

Holding someone in Mune Gatame

Here is a super nice video by Nic Gregorides (author of the Blackbelt Blueprint) on some concepts on how to hold someone in Mune gatame. Nic talks about the importance of putting weight on their shoulder to ensure they don’t get their shoulders off the mat.

Here is an in depth video I did of how t control your opponent in Mune gatame. I touch on different things to Nic so I think with both these videos your Mune gatame will be a lot stronger.

Escaping Mune gatame

Now lets look at a few different ways to escape Mune gatame. You really need to drill a few escapes from Mune gatame simply because it is one of the most common hold downs in Judo.
The first technique once again is from Nic and the second technique is an old video of mine of one of my favourite Mune gatame escapes.



Top 5 tips when attending a martial arts seminar

I am at the airport about to head off interstate to run a Judo seminar with my good friend and Olympian, Ivo dos Santos.

I really enjoy hanging out at airports. I love grabbing a coffee as well as browsing the bookshop and finding something to read on the plane. Today I downloaded Brad Pilon’s controversial book on fasting called “Eat, Stop, Eat.” I’m not super into fasting but I’ll give it a read and see what all the fuss is about. I’m not too convinced that eating whatever you want a few days a week and then eating nothing for a few days will helpin losing weight

In today’s email I thought I would share with you the top 5 things you should do when attending a martial arts seminar.

#1 Take a partner:
Take someone who you can work well with in the seminar. There is nothing worse than going to a seminar and you get stuck with a person who is an uncooperative partner. This can make practicing the techniques almost impossible and leave you frustrated and annoyed and you leave the seminar on a low rather than a high.

#2 A Camera:
Film as much as you can. Film everything. Although make sure you ask beforehand as some seminar hosts don’t like being filmed and posted online. Ask first.

#3 A note pad:
Always make notes (especially if you cannot film).

#4 All your protective equipment
Make sure you tape up, wear your knee guards, mouth guard or whatever else you wear when you train. This is due to the fact that there are times in a seminar where the instructor will ask you to do some Randori and you want to make sure you are prepared.

#5 An open mind:
There is nothing worse when you are running a seminar and showing a technique only to find that someone in the seminar ‘knows way more than you’ and learnt nothing new.
You WILL ALWAYS learn something at a seminar. So keep an open mind and go in there wanting to learn opposed to letting your ego get in the way with a “I know it all attitude.”

If there are any seminars near you in your town or near your club then I urge you to pay the money and attend the seminar.

Even if you are a very experienced fighter seminars help you learn a tweak of a technique that could result in you getting it more often.

Have a great weekend ahead and have fun at Judo training.
Talk soon,

The dangers of cutting weight

With the rise of mixed martial arts you find that many amateur athletes (Including judo players) don’t bother about dieting for competition as they would rather ‘cut weight’ like the fighters in popular MMA TV shows.


If you ever watch top-level cage fighting cards you more often than not hear the commentators mention that a particular athlete walks around at this weight and then cuts twenty pounds to make weight and then smashes a drip in his arm to re-hydrate and eat heaps of food. Although this sounds tough and crazy the fact of the matter is that cutting weight doesn’t always mean sauna-ing a heap of weight.


rokCutting weight means having a strict professionally done diet as well as top-level strength and conditioning coaches monitoring everything that the athlete consumes. I know that some athletes have zero percent body fat therefore the sauna is the only option but what tends to happen is these athletes (that clearly could lose 2-3 kg of fat) are telling people they need to cut weight in the sauna and it’s going to be so hard. These are people who are more than likely going to get hurt while sitting in the sauna as they don’t know how dangerous sauna-ing really is.
 Cuttingweightformma.com  has some great info on how to cut weight like a UFC fighter so I really encourage you to check it out. Eric Wong has a step by step plan to help you cut weight without getting tired midway through a fight.


These days many Judokas, wrestlers, rowers, boxers and mixed martial arts athletes use a sauna to help them sweat a few kilograms of water resulting in weighing less and being able to fight in a lower weight division. Although this practice is considered ‘normal’ among athletes you need to be aware of the dangers that saunas pose to people wanting to ‘cut weight.’
In 1997 a young wrestler in Iowa, USA was ‘cutting weight’ to fight in the 150 pound weight division. He collapsed in a sauna suffering from kidney and heart failure. In August 2010, a Russian man died of 2nd degree burns while competing in the World Sauna Championships.
Put simply, saunas can be dangerous and if you need to lose a lot of weight then saunas should be AVOIDED AT ALL COSTS. They are only great for about 5% weight cuts. Any more and you should have been watching your diet.
Within minutes of sitting in a sauna your:
  • Body temperature increases
  • Blood pressure increases,
  • Skin pores open,
  • You begin sweating,
  • Muscles relax,
  • Heart rate increases.
When you sit in the sauna for hours on end you are in danger of a variety of things including:
    • Extreme dehydration,
    • Loss of electrolytes,
    • Heart attack,
    • Suffering heat exhaustion,
    • Feeling faint, dizzy, light headed
    • Feeling like you want to vomit


The safest and most effective way to make weight to is diet and train properly. I highly encourage you to never use the sauna but instead seek dieting advice from a registered professional and if you need to move up to a heavier weight division then do so. In saying that though there are times when I have had to go for a run and sweat out a few kilograms.


This is highly not recommended and every time I have run to sweat a few kilograms it has been because I had not prepared well enough through other means such as diet. I highly recommend that you do not sauna to make weight as it is nothing more than ridiculous and can lead to serious harm or even death.


When I receive emails from people asking me what is the best way to cut weight – I point them in the direction of MMA Coach Eric Wongs website www.cuttingweightformma.com as this eBook has a great plan to help you cut weight properly and effectively.

Guest Blog by Ivo Dos Santos: Got somewhere better to be?

Today we have a guest post from my good friend Ivo dos Santos. Ivo is a 6 X national and Oceania Champion. He has competed all over the world including 5 World Championships and the 2012 London Olympic Games. His highest World Ranking is #14 and he is currently ranked in the top 20 in the world.

Take it away Ivo:


If I see one more person reaching for their phone during class I may just explode. This is something I have harped on about for years in my classes, but also drives me nuts when I am training in other peoples classes too.

We live in a day and age where (insert fake stat here) % of people wake up and reach for their phone to check social media before getting up to brush their teeth, greet their partner, check on their children, etc. Raise your hand if you’ve done this.

Add to that how many people sneak off to the bathroom to check their Twitter, quick squiz at Instagram feed when going to the toilet during the night, bring up Facebook on their computer while the boss isn’t watching or spend the drive home checking these and, Flickr, Pinterest, Vine, etc.

So, most people, I include elite level athletes here train less than 20 hours a week. Most people train of their own free will and have some sort of goal in mind. There is a reason why they have scheduled this time in their day to train, learn, and improve.

By my Maths, even if you do two 90 minute sessions a day there is still 21 hours left for playing on phone. Discounting eight hours sleep a night, that’s still 13 hours’ worth of LOL’ing, sharing and commenting.

I have found in my time the people who reach for the phones will do it in one of these two situations. In a break during high intensity training, or, in a break of low intencity repetitive training.

If it’s during high intensity workout I’d say the person is struggling to keep up and wants to mentally ‘escape’ the physical stress. Quick tip, liking two photos of cute cats isn’t going to make the next randori any easier.

If it’s during the low intencity repetitive stuff I’d say the person is bored or can’t grasp what muscle memory their coach is trying to ingrain in them and they again want to ‘escape’ and think about something else. Another quick tip, when you just miss that that Uchi Mata in comp because it was 1% off and you’ve thrown yourself for Ippon, you will probably regret that ‘FML boring ass tech session, AGAIN’ tweet you sent during the relevant training.

This is just about how you feel, how about how your coach feels after preparing lessons and having students rush to their phone at the first chance instead of maybe stay on for an extra couple of Uchikomi? How unimportant your training partners feel when they are waiting for you to put down your phone and join them for a Randori?

I’ve used the example of a mobile phone, but this sort of mental separation from training could happen if you choose to chat to your partner about Saturday nights awesome party, turn up late because you were playing World of Warcraft, leave early because you need to go to a football match and many other examples.

Learning Judo is not like remembering a maths equation, you never ‘get’ it. The best players on Earth are the ones who spend the most time committed to their training. Meaning they turn up early, stay back late, ask coaches for extra sessions, think about nothing outside of the training while on the mat, do preparation work off the mat and therefore step in to battle 100 % confident they have done EVERYTHING THEY CAN to win this fight. They look their opponent in the eye knowing there is bugger all chance the other guy has done the work they have and go to war supremely confident. It’s not a sport where you can turn up and punch your time card. You have to commit your mind and body to this thing if you want any chance of reaching the highest levels.

Ivo Dos Santos

London 2012 Olympian

Men’s Judo 66 kg
Ivo teaching his Tokuiwaza Drop seoi nage:


Insane BJJ style – the Miyao Brothers

The Miyao Brothers are 2 of the most mysterious guys in all of BJJ. They each have won multiple world titles at the lower belts and in their first year competing at Black Belt, they closed out the Light Featherweight Bracket at the 2014 Pan Jiu Jitsu Championships. These guys are flat out killers.
Their game is very different than “Old School” BJJ – this is “New School” at it’s finest. These guys invert, curl up into a little ball, disappear, and then re-appear on their opponent’s back. No one has a clue of what they do – UNTIL NOW!
The Miyao Brothers have shot their first instructional video series and this is the first clip that is being released. Check it out, it will only be up for a very short time.
This is a counter to a foot lock where Paulo Miyao shows exactly how he uses his opponent’s attack to launch into the Berimbolo and take his back. It is pretty amazing but when you see it – you realize that this is a move that anyone can do.

Check out this insane Footlock escape to the Berimbolo  <==

The Truth About Protein for Fighters


For fighters of any combat or martial arts sport, a good, clean diet is a crucial for staying fit, improving energy, maintaining muscle strength and burning unwanted fat.

Every serious athlete know that protein is an essential part of a nutrition plan. The amino acids that make up proteins are used for building and maintaining strong bones, muscles, tendons and ligaments.

In this article you will learn the importance of including protein in your overall diet and nutrition plan and how it will help you improve your overall performance.


Proteins are primarily used as our body’s— building blocks.

Salad-Salmon-Food-900x1600Found throughout your muscles, bones, skin and tissues, proteins create the enzymes required for the necessary chemical reactions that occur throughout your body.

Proteins are made up of long chains of amino acids. There are 22 different types of amino acids and the body needs all of them to function properly.

Amino acids provide the raw material for building proteins IN THE BODY. However, unlike carbohydrates and fats, amino acids are not stored in the body, therefore, requiring you to constantly replenish their supply in order to make new protein.

In other words you cannot survive without protein.

Protein is a vital part of any healthy meal plan, as its main responsibility is to build and repair the muscle and tissues in the body



Proteins (along with resistance exercise) actually help your body change shape by adding muscle and increasing your metabolism.

Protein also has what is called the “Thermic Effect”.  Protein has a high thermic effect of eating. This means your body uses more energy just to digest protein, meaning the more protein you eat, the more energy you burn (less food stored as fat).

The body will actually expend a large number of calories just breaking that protein down, therefore increasing your total daily calorie burn.


The simple answer is to try and eat some protein with every meal of the day (including snacks).

For those of you that like numbers, aim to eat 1.4 – 2 grams of protein per kilogram of body weight (or roughly 0.6 – 0.9 grams per pound of bodyweight). For an 80 kg person, this would mean trying to eat around 112 – 160 grams per day.

For a fighter because you train at such at a more intensity level and more often, your protein intake should be higher than the regular person.


High quality protein sources include fish, chicken, turkey, lean beef, eggs (and egg whites), greek yogurt, cottage cheese, protein supplements (eg. whey protein powder).


What’s more is that if you aren’t taking in sufficient protein that your body needs to cover all its daily maintenance functions then it may start to rob protein from the muscles, bringing those amino acids into the blood. All in all, falling short in protein is a very bad move.

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Full PAckage - Nutrition for Combat Fighters

Top 3 reasons to train your core

What comes to your mind when I say the word “abs”? Do you think of the infomercials advertising “6 second abs” or the latest Sports Illustrated Swimsuit issue?

Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities, not to mention while doing Judo!

Important for posture:
Your abs attach to your spine and pelvis, helping balance your back in good posture. Often times, when your back is not supported in the correct posture by your abdominals and back muscles, back pain occurs.
This is not something to be taken lightly. So remember — one of the best ways to prevent back pain is to strengthen your abs.
It often takes a conscious effort to sit in good posture. But, even if you get into a good sitting posture, you will need the abdominal and back endurance to maintain it!
How are you sitting at your computer right now? I would bet most of you are sitting in a slumped posture? Some more than others. To sit in good posture, you should have a slight inward curve in your back with your ears directly over your shoulders.

Important for balance
Without abdominal strength, you will have difficulty sitting, standing and walking. Your center of gravity is located at your sacrum or roughly just below your belly button. Therefore, your abs play an important part in keeping you balanced at your center of gravity. How often has someone entered for a technique or tried to twist you off balance at Judo but you felt your abs tighten and stop you twisting further?
After missing out on the 2012 Olympics I had a few weeks off training but when I came back I noticed that my abs got a huge workout…and the day after training my core was smashed.
At the time I remember thinking how vital it is to do core strengthening exercises a few days per week.

Generates power:
Doing core movements will help you generate more power when throwing. This is because a lot of power starts in the legs and comes up through your core into your arms. With a weak core your power is extremely limited because your core cannot handle it.
Thats why many people lift their opponent in the air with an ippon seoi nage and fall face first into the mat – it’s usually because their core is too weak and cannot handle the load.
The stronger your core is the better your Judo will come….and thats a fact.
This proves that our abdominals are important for our balance.

Here is a great core program you can do:
3 sets of
15 Hanging leg raises
15 Barbell Rollouts
15 Barbell twists
For more great core strengthening movements I urge you to download a copy of BJJ ABS. BJJ guys spend a lot of time with  their abs turned on so they know how to work the core.
In Ken’s book he breaks down loads of awesome core strengthening exercises to not only strengthen your core, but assists in injury prevention as well.


2 super smooth Kimura/Ude garami techniques

kimura-dvdsI really do love using the Kimura/ude garami submissions – especially when fighting nogi.

About two years ago, the Kimura Trap System was the hottest instructional course out and had everyone talking about it.

Now it seems it has faded out of existence, until now!

David Avellan has been hard at work tweaking his famous Kimura Trap System, and has relabelled it KTS 2.0. There has been some major updates to KTS 2.0, and in this first video you will see what he considers the most important update the Kimura Trap System.

This one tweak will affect every Kimura you ever attempt, so make sure you get a good grip on what he shares in this video:

Click Here To Master The Kimura Grip from KTS 2.0

Do you drill newaza transitions?

Drilling transitions is a must as more often then not a win in newaza occurs during the transition opposed to a one off attack.
Here is a beautiful example of transition Judo.
You can tell this Judoka has practiced this exact set up a lot!! and it has paid off

Here is a short breakdown of the technique he used to get the submission win:


4 Osoto gari variations to experiment with

Osoto gari can be taught a number of ways and recently I have really found myself to be throwing a stack of people with an osoto gari/osoto otoshi which has been really fun.

In this blog post I will highlight a few different variations you can do when doing osoto gari.

In Isao Okano’s Osoto video below he fakes forwards before throiwng backwards with Osoto – the key to his Osoto is in the fake. The more your opponent thinks you are going fowards the more they will sit backwards giving you the Osoto gari. The key also with this one is to do a forwards throw first so they seriously think the forwards throw is coming again.

In Jimmy Pedros Osoto gari version below he is doing a Ni-dan Osoto which is really nice. In this version he waits until all his opponents weight in on their right leg before attacking….I like this one (ok I like all Osoto variations)

Here is my in-depth overview of Osoto gari.

In Shintaro’s version below he really emphasizies the leg reap opposed to body contact, (like my video above)

Competition Examples.

Obviously in competition a direct osoto gari attack does’t work to well so it is important that we set up an Osoto with a combination such as a footsweep or with our grips. In the Teddy Riner example below he sets up his Osoto by dominating his opponents sleeve before firing off his attack.

In the next example the incredible Ono from Japan sets his Osoto up with a really nice Ouchi gari feint. It is important to note that he also uses the edge of the mat area to really pressure his opponent.

Lastly in the video below we have attack more Osoto variations, we have the osoto off the grip by Kimura, an Osoto attack after a failed double sleeve sode by Jeon, there is an Osoto when your opponent is getting up off the ground by Tani, there is even a sweet as Osoot gari at the 0:56 second mark where you undress your opponent!!

All in all there are sooooo many different versions of Osoto so choose = one that works well for you and start thinking about different strategies and setups to get a smooth Osoto.

Have a great week ahead,


Top 5 Tips To Bullet Proof Your Shoulders

Remember in Rocky III when the reporter asked Clubber Lang his prediction for the fight?

Mr. T glared at the camera and said, “My prediction?….PAIN!”

Rocky & Clubber inflicted some serious pain on each other, but
don’t do it to yourself voluntarily.

Here are some tips to bulletproof your shoulders. They are the most
commonly injured body part in the gym and if they get banged up you’re pretty much out of commission, which is depressing.

Real quick before the tips, I need to tell you that for the next few days  you can grab the entire Fix My Shoulder Pain system with all
of the launch bonuses for only $25.

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Top 5 Tips To Bullet Proof Your Shoulders

1. Build Tension in Your Lats – The lats are the most ignored muscle when it comes to the shoulder. It is thought that it is only a back muscle but it provides stability and protection to the shoulder. When doing shoulder exercises, activate your lats and keep your shoulders happy.
2. Prime Up Your Muscles – Most people do a warm up that just lubricates the joint. You need to activate and turn on all the muscles in the upper body so the smaller muscle groups in the shoulder can help protect the shoulder.
3. Technique, Technique, Technique – This is the number one reason why people injure their shoulders. You can’t go to the gym every day and work on your max lift. Your warm up sets are the perfect time to perfect your technique. Also get feedback from a training partner or a trainer.
4. Watch Out for Fatigue – Cooking your smaller muscles in your shoulder muscles can lead to a shoulder injury. If you do a lot or very heavy exercises that target the rotator cuff, the rotator cuff may not be able to do its job throughout the day, which increases the risk of shoulder injury and pain.
5. Work on Your Shoulder Blade Muscles – Many strength coaches will say you are wasting your time on this but if you want to have a bullet proof shoulder, you need to work on them.


If you feel like you’ve been going in circles with the doctors and rehab places and don’t want to waste any more time or money on temporary solutions, check out Fix My Shoulder Pain. For $25 you’ll learn more from Fix My Shoulder Pain than anyone else will ever take the time to tell you about and you can get back on the mat doing the things you want to be doing.


A huge Ouchi gari gaeshi in competition

Ouchi gari gaeshi is a technique used to counter your opponents bad Ouchi gari. It is usually done when they simply stick a leg in with their hips turned the wrong way opposed to having their hips pointing forwards.

Check it out here in Competition at the 2:23 Mark

and here is a short instructional on it: