BJJ Legends Magazine - Brazilian Jiu-Jitsu Magazine 2008-01

Transcription

Register for More at BJJLegends.com
BJJ Legends
contents
nkings
Royce Gracie
World Jiu-Jitsu Champions
Cross Training
– Legendary
Interview
Techniques
P2
P10
P14
P19
P24
P29
Marcio Feitosa & Kyra Gracie
P35
P41
Mauricio “Tinguingha”
Mariano
P62
P65
Marcelo Calvalcanti
Beginner Questions
Techniques
3
Sports Clinic
P75
Focus on Shoulder Injuries. Identify, test, and
rehab techniques.
Nutrition
P78
P50
Quick look at 9 Gi brands and new styles on
where to buy.
MMA
P70
Learn how Jiu-Jitsu rounds out their game in
the ring.
Contributors
Rudy “Rudini” Fischmann is a brown
belt instructor under Wander Braga.
He teaches group and private classes
out of the Fight Forum in Montrose,
CA.
Mafu Kobus, a 2nd degree brown
belt instructor under Prof. Wander
Braga, trains out of Gauntlet BJJ in
Claremont, CA, and Fight Forum in
Montrose, CA.
– The Spider Guard
Interview
Techniques
P48
Basic knowledge for beginners and those
who want to start training Jiu-Jitsu.
Gear
– Ginastica Natural
Interview
Techniques
White Belt FAQ
Acai, the berry from the Amazon and why its
good for us.
Alvaro Romano
Interview
Techniques
P59
Find out why Footvolley is a great cross
training exercise.
Rigan Machado – Ambassador
Interview
Techniques
P31
P54
P55
Cindy Omatsu is a first American
female Brazilian Jiu-Jitsu black belt.
She is a Rigan Machado black belt
and teaches at Rigan's Redondo
Beach academy.
Jim Winn is currently manager of
The S.P.O.R.T. Clinic, Riverside
California; the Head Athletic Trainer
at Corona High School, Corona,
California.
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Moegi Abe
Shinji Abe
Kris Shaw
Tom Shaw
Art Direction & Design
Ken Sawada
Secondary Proofing, Editing
Melissa Armstrong
DVD Programming
& Menus
Aaron Anthony
Cover Photography
Yoshi Ohara
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BJJ LEGENDS Magazine DVD for Issue #1
Contents: Royce Gracie, Rigan Machado,
Marcio Feitosa and Kyra Gracie and More
Over 3 Hours of Techniques,
Pan Am 2007 Fights & Interviews
Royce Gracie
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Subscribe
Marcio Feitosa &
Kyra Gracie
Techniques
Exclusive Interview and
techniques with the
Legend himself. Over
30 minutes, talking
about his life, the UFC,
his career and the
Gracie Jiu Jitsu method
Interview with the JiuJitsu Couple their life,
history and love of jiujitsu.
Plus Techniques from
both Kyra and Marcio
from the Gracie system.
Mauricio
“Tinguinha” Mariano
S
.
Rigan Machado
V i d e o I n te r v i e w w i t h
Rigan plus 4 techniques
f r o m h i s b e s t s e lli n g
b o o k t h a t w i l l m a ke
your opponents tap
a n d s u r p r is e the m in
tournaments.
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Deep explanation by the master
of the Spider Guard. Plus great
tournament tested techniques
to make them tap. Take your
game to a whole new level
with this in-depth instruction.
Plus exclusive outtakes and
exhibition rolling with one of his
top students.
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Pan Am 2007 Fights
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BJJ Fight Footage from the 2007 Pan Am Tournament in Los
Angeles, CA. Featuring Marcio Feitosa and Kyra Gracie.
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Alvaro Romano
monstrates his world renown
Ginastica Natural.
Marcelo Calvalcanti
Marcello Calvalcanti provides excellent interaction and 4
techniques including sweeps and counters.
Plus a footvolley exhibition that is taking the US as a cross
training alternative.
Sports Clinic
Experts from the S.P.O.R.T. Clinic describe how to identify
shoulder injuries, how the shoulder works and possible
rehab techniques.
A great overview that every fighter should know.
BJJ LEGENDS Magazine DVD for Issue #1
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Featured Legend
Royce Gracie
Legendary
Royce Gracie
I'm very passive, patient and stubborn...
bad combination!
The Gracies brought Jiu-Jitsu to the US from Brazil. Royce Gracie brought it into our living rooms with
his performances in the early UFCs. BJJ Legends interviewed Royce who was a fighter, is a fighter and
will forever be a fighter eternal.
BJJ: I noticed that you called it “Gracie” Jiu-Jitsu. A lot of
people call it “Brazilian” Jiu-Jitsu; some people call it “Gracie”
Jiu-Jitsu. Do you think those terms are interchangeable, or is
it all “Gracie” Jiu-Jitsu to you?
R: Gracie Jiu-Jitsu (GJJ) is more of the teaching style. BJJ is the
art, yes, but GJJ is the way we teach. We have a very particular
way to teach.
BJJ: What is that particular way?
.
BJJ: Which one of your brothers h d the b ggest influence in
your art? Your development? Yo r t aining?
R: I would say Rickson had a lo of influence. Then for a
while, it was Rorion. But Roy r is the one who was the closest
one to me. He always ushed me. He was a year older than
me, so I always kind o wa ed to be like him (laughter)…this
type of deal!
BJJ: What thing d they do differently, as far as their
approaches o teaching and training?
R: If yo loo at our teaching, we all teach pretty much the
same ay. As my father says, “(We) are all oranges from the
me b g.” We teach the same sequence. You take the first
cl s with me; then you go and take the first class with any of
brothers, and you’ll see that it’s going to be pretty much the
same class. Exactly the same. We’re going to go through the
same sequence.
It’s just that Royler is a little lighter, more flexible, so he uses a
lot of speed. Rickson’s a little heavier, so he uses more weight.
So it’s the personal style that changes a little bit.
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R: There is a sequence. For instance, a lot of people show up
at a school and second lesson, or even first lesson, they’re right
there into sparring. They go out and just duke it out, and just
roll. You learn because you are a punching bag for a w l
and then you become a tough guy. We don’t believe i
at.
There is a sequence of moves to build up a student
here is a
self-defense program.
Like Karate: you don’t walk into a Kara school and just
duke it out with the instructors or the figh
There’s a kata.
There’s a sequence. That’s the style of K te. It’s the same
thing with GJJ. It’s not just “Come in and roll. Let’s just train!”
No. There is a self-defense program that we use.
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Royce Gracie: First, you don’t have to be strong; you don’t
have to be big. You just have to know the right leverage, the
right technique. Gracie Jiu-Jitsu will give you enough selfconfidence to deal with any kind of situation, not just inside the
ring, but outside the ring.
As soon as we can walk, we start in this family.
BJJ: Who was your main teacher?
R: My father was around a lot, supervising, but I was taking
classes a lot with Carlos Gracie Jr., with R rion, and with
Rickson.
J
BJJ Legends: Lately, Brazilian Jiu-Jitsu (BJJ) has had a
big role in sports like MMA. In events like UFC, it’s being
popularized all over the world. What do you think BJJ has to
offer to someone who has never done it before?
BJJ: Did your family employ this self-defense program when
they were teaching you? When did you start training?
R: My five-year old knows some of the self-defense already.
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BJJ: What about your personal style?
R: I’m very passive, patient and stubborn (laughs)…bad
combination (continues laughing)!
BJJ: That style has helped you become successful. You have
been a motivator to many modern fighters. Who do you
think has been your toughest opponent in your MMA history?
R: It’s inside my head -- my imagination.
BJJ: Yourself?
from around his back with your right
hand.
3
Now that you e mobilized his
punching arm you can hold your
oppone ts l wrist from around
your nec
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To make s
forward and
of the headlo
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From within
vulnerable
face.
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EEscape from the Standing Headlock
From here, you can finish with
a shoulder lock by pushing your
opponents wrist towards his head.
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Ambassador
Machado
Interview by Cindy Omatsu, Photography by Kris Shaw
Jiu-Jitsu Ambassador to the U.S. Rigan
Discusses His History and Future Worldwide
Associat Register for More at BJJLegends.com
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BJJ Legends: I heard that the best selling Brazilian JiuJitsu instructional book in the U.S. is your book. Tell us
about your book and why you think it has done so well.
RIGAN: Maybe because I am a good looking guy! [Laughs] The
first book I did was called “The Essence of Brazilian Jiu-Jitsu”.
I was surprised because this was my first book and 28,000
copies had been sold in the USA. It was a book composed of
60 techniques; 20 chokes, 20 armbars and 20 leglocks. Because
the book did so well, the company asked me to do three more
instructional books, which included passing, attacks, defen e
and sweep techniques.
The next book I did was “The Triangle” book
he
Triangle book was my baby. I wanted to choose just one
technique: a focus to make a book. This book took wo years
to complete. I did my research on the Wor d Championship
tournaments in Brazil to see what the most
ular submission
in Brazilian Jiu-Jitsu was. The triangle w
he #1 submission
in those tournaments. I chose to do all different set ups from
different guards, basic techniques and a few escapes.
Included with the book was a DVD that showed and
explained some of the more complicated techniques because
sometimes the book does not explain it well. I included real
J
S
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When asked to do an interview with BJJ Legend and my instructor Rigan Machado, I eally did not
know what I was in for. I already knew he was a comedian, loves kids and one of if not the best
technicians of BJJ. Throughout the interview I learned more about him that I did not know and
consequently more about the history of a sport and martial art that is a large pa t of my everyday life.
14
footage of triangles from the World Championships using the
techniques from the book such as triangle from mount, flying
triangle and triangle from spider guard.
BJJ: Do you have any new books or DVDs coming out?
R: I have signed to do two new books. The first is an
autobiography about my life, “Rigan Machado’s Life Story”. It
will be about my life from my youth to the present. This book
will be accompanied by photos that help to document the
different and important parts of my life. The second book is a
book on passing the guard.
BJJ: How many black belts do you have under you? And
who was your first black belt in America?
R: I have a big history; I have been training Jiu-Jitsu for 35
BJJ
Rigan Machado
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I trained Chuck Norris...
Also Dan Inosanto, who
was the partner and friend
of Bruce Lee.
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years.
BJJ: (interrupts) Are you that old? [Cindy and R
laughing!]
R: My age is a secret for the ladies. [laughing] -- I am a player.
I have close to 100 black belts under me. My fir
ack belt
in America was Bob Bass. He has been train ng for maybe 18
or 19 years. Now he has his own academy
Redondo Beach.
It didn’t take him long to get his black b because he was a
wrestler. He picked up Jiu-Jitsu quickly.
BJJ: Can you name a few of your famous black belts?
R: I trained Chuck Norris, who is an American martial artist and
movie star. Also Dan Inosanto, who was the partner and friend
of Bruce Lee. He helped to develop Jeet Kune Do. I have
some fighters, like Ricco Rodriguez, who won the UFC heavy
weight title, and I have some celebrities who aren’t black belts.
Frank Stallone, who is Sylvester Stallone’s brother, Michael
Dudikoff, who was the actor in American Ninja, and Chris
Farley’s brothers, Eric and Joe. Eric and Joe train, but they are
always joking. Sometimes it is hard to teach class because half
the class is laughing because they joke around so much.
BJJ: When and how did you get started in Jiu-Jitsu?
R: It was contagious, like a disease. When I was little, I saw
my cousins training. It was like I couldn’t get enough of it. I
started when I was 5 years old. As I got older, I would train
Monday through Sunday. It wasn’t just about the training; it
was about having fun and hanging out with students, my
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CCrucifix Hold with Lapel Choke/Neck Crank
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3. Roll through on your left shoulder.
Now slide your left hand like a
snake up to behind his head. Keep
controlling his lapel.
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Crucifix control. Pass his left lapel to
your right hand.
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Pull his lapel and finish your choke.
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Or cup both hand together and pull his head toward your chest,
neck crank.
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Ginastica
Natural
The Natural Workout
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Alvaro
Interview by Moegi Abe,
Photography courtesy of Alvaro Romano
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Cross Training
Alvaro Romano
Alvaro Romano has spent more than 20 years developing and training a natural style that is practiced
by many world-class fighters and athletes, including BJJ world champions, the Ribeiro brothers Saulo
& Xande, and ADCC champion Rani Yahya, who dramatically tapped out Leonard Vieira in 2007.
The founder of Ginastica Natural, a Jiu-Jitsu black belt under Rickson Gracie, Professor Alvaro
Romano, talks about his life’s work, the Gracie legend Rolls Gracie and the growing mass appeal of
Ginastica Natural in the U.S.
S
Pay attention to
KIDS or people
who don't have
stress; they
.
BJJ Legends: We've heard many top fighters and athletes
your body has, and it is never the same.I study my body all the
practice Ginastica Natural, including the soccer player
time; the life for me is the study of the movement. I create more
Ronaldo.
and more exercises because you need a change for your body. If
Alvaro: Yes, I helped Ronaldo with the problem in his knees for
you keep doing the same exercises, your body gets used to it.
the World Cup 2002. In fact, he was playing in Italy, and many
You need challenge all the time in your life.
of his team in Italy came to Brazil to experience this type of
BJJ: How important is the breathing? Do you use yoga
physical therapy. Ginastica Natural is very good [because while
breathing?
one practices GN,] it is hard to hurt one's self since you use only
A: Breathing is very important in your life. If you don’t eat one
your body weight, which is the optimal amount of weight you
day, it’s ok. If you don’t sleep one day, it’s ok. But if you don’t
should use. There are many different types of training that I
breathe one minute, you’ll die. When you control your breathing,
have developed for fighters, for kids, and for the businessmen.
you can control your mind and body. The meditation is control
BJJ: What is Ginastica Natural?
for your breathing. People say to stop your mind when you
A: It is a mixture of Brazilian Jiu-Jitsu ground exercises, yoga,
meditate, but don’t stop your mind, focus on your breathing. P
stretching, breathing techniques and
attention to kids or people who d n’t
strength training.
I use the
have stress; they breathe f om their
movements of the primitive man; I
abs. You practice your
athing
researched how they gathered food
every day. Relax nd pa attention
or ran on the beach, and they were
to your breathing.
very strong. It is important to realize
BJJ: How ma y hours do you
the difference in Ginastica Natural
practice G na tica Natural a
and going to the gym or running.
day?
When you lift weights, you are
A: I’ll train for five or six hours a
training strength.
When you're
d
I
h
l
y day.
running, you’re training your cardio.
many
Here, we can train it all together:
nd/or
strength,
flexibility,
cardio,
Some
everything. I was born in Rio de
days I develop new movements; it is
Janeiro, and my life was a life outside. I didn’t use weight
challenging and I like it. I give 60 seminars a year; I go to
machines; my only exercise was outside exercise. I played in the
Portugal,
ited States, Brazil and Australia. I also do a seminar
trees and street. I lived near the beach. I love surfing, going to
on a fi ess ruise called “Well Being Cruise” in Brazil, and talk
the beach, exercising and being outside. This is a lifestyle. This
ab ut th quality of life.
is Ginastica Natural; these were the influences that created
BJJ: Can you tell us some of the names of famous fighters
Ginastica Natural. If you take this out from my life, this is not
ho do Ginastica Natural?
Ginastica Natural. If I were born in Sao Paulo, it would ha e
A: I have trained Rickson, Murilo Bustamante, Margarida… a lot!
been different.
After I came to the US, I’ve been teaching Xande, Saulo [Ribeiro
BJJ: Do you use only your bodyweight, no machines
all?
brothers], and Rani [Yahya]. I train them every day before ADCC
A: I never used machines. A long time ago, machine had not
(*1): on the beach, inside, circuit training, everything. I am
been developed yet. I’d go outside, play soccer, s r r n, swim.
training mind and body, teaching the correct breathing methods
Today, I’ll try machines, and sometimes I like it but people today
and not keeping them static. Two hours before ADCC, I gave the
need variation in their training. They sh
not just work
guys a class, and it was very important. This is a good warm up.
weights.
Sometimes you go to the place; there is not a good place to
BJJ: What part of your body gets stronger when you
concentrate to warm up. I modify the warm up based on the
practice Ginastica Natural?
energy level.
A: All parts get stronger; you use your body weight, isometric
BJJ: Is Ginastica Natural mainly for fighters?
exercises, dynamic strength. In two to three months, you will
A: No, Ginastica Natural is for everybody. It is for women who
start to see a change in your body. I changed the movement
want to lose weight. It’s for businessmen. We can create a class
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World
Champions
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Mundials (Brazilian Jiu-Jitsu World Championships) is the principal tournament for Brazilian
Jiu-Jitsu. Many, many of the top fighters compete including he legendary Gracies. You may even see
some highly paid MMA fighters competing just for love and glory. In the past, we’ve seen fighters from
UFC, Pride and K-1 Hero’s. Such notable fighters in ude B.J. Penn, Marcio “Pe De Pano” Cruz, Gabriel
Gonzaga, Fabricio Werdum, Royler Gracie, Vitor “Sha lin” Ribeiro, Mario Sperry, Murilo Bustamante,
Bibiano Fernandes, and Marcelo Garcia.
In 2000, the U.S. turned a corner when B J. Penn became the first non-Brazilian to win the gold in
the black belt division.
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Mundials were held in Brazil from 1996 to 2 6 In 2007, Carlos
“Carlinhos” Gracie Jr. moved them to the S. It was held on
US soil for the first time ever at California State University in
Long Beach CA. The 2008 World Championships were also at
Cal State University Long Beach on June 5-8.
For more info visit: www.ibjjf.org
22
We went to the International Brazilian Jiu-Jitsu Federation (IBJJF)
website, and painstakingly screen-scrapped together a database
of the results from the previous 12 World Championships, or
Mundials. Once we had a database, we set about querying
up all kinds of useless trivia for your enjoyment. Quiz your
friends! Have hours of fun!
Team with the Most Gold Medals
Results for team trophies aren’t surprising considering that this event is
put on by the CBJJ in Brazil or the IBJJF in the U.S. Both federations are
run by Carlinhos, who also runs Gracie Barra. Hats off to Carlinhos and
Gracie Barra for this event.
Also, congrats to Nova Uniao. Despite the fact that the school didn’t
compete in 5 consecutive Mundials (2002 – 2006), they still hold 57
medals!
135
59
57
54
28
20
15
1996-2007
Rooster
1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Marcos Barreto
Robson Moura
Marcelo Ferreira
Omar Salum
Omar Salum
Bernardo Pitel
Marcos Norat
Felipe Costa
Gabriel Moraes
Samuel Braga
Daniel Otero
Bruno Malfacine
Ac. Monir
Nova Uniao
Nova Uniao
Gracie Humaita
Gracie Humaita
Nova Uniao
Gracie Humaita
Master
Monteiro
Gracie Barra
Fabricio
UGF
1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Helio Moreira
Joao Roque
Robson Moura
Robson Moura
Robson Moura
Ricardo Vieira
Carlos Lemos
Bibiano Fernan Fernando Vi Bibiano Fernandes
Bib no Fe andes
Rob n M ura
Gracie Barra
Nova Uniao
Nova Uniao
Nova Uniao
Nova Unia
Allianc
Gracie
Gracie Barra
Monteiro
Gracie Barra
Gracie Barra
Nova Uniao
.
On this list, there are only two Gracies who have won the gold.
The first half -- Royler Gracie
The latter half -- Roger Gracie
Royler Gracie is the 4 time Feather champion. He defeated Leonardo
(Leo) Vieira, who cut weight to drop from Light weight class to Feather
weight in 1999. Royler, despite weighing less than 155 pounds,
competed in the Open Class in 1997, but lost to Amauri Biteti, the
previous year’s open division champ. In 1997, Royler ultimately took
third in the open division.
The famous Leo Vieira won the gold only once (1998).
Robson Moura was a 4-time consecutive champion (1997-2000).
Ricardo Vieira, Leo Vieira’s little brother, stopped him from being the
5-time champion in 2001.
Leonardo Leite, the Judo National team member in Brazil, defeated
MMA fighter Mario Sper
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Gold Medalists
Male Black Belt
Gracie Barra
Alliance
Nova Uniao
Gracie Humaita
Brasa
Carlson Gracie
UGF
1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Ricardo Liborio
Jose Mario Sperry
Roberto Magalha Leonardo Lei Saulo Ri o
Fern
rques
G i Vella
Eric Wanderley
Roger Gracie
Roger Gracie
Roger Gracie
Roger Gracie
Gracie Barra
Alliance
Nova Uniao
Nova Uniao
Gracie Barra
Gracie Barra
Gracie Humaita
Gracie Humaita
Gordo JJ
Gracie Barra
Alliance
1997
1998
1999
2000
2001
2002
2003
2004
2 05
20 6
007
Gracie Humaita/iate
Saulo Ribeiro
Fernando VasconcelosGracie Barra
Alexandre Paiva All nce
Fernando Terere Al ce
Vitor Ribeiro
Nova niao
Delso Heleno Gracie Barra
Fernan AugustoMaster
rcelo cia Alliance
An Galvao
TT
M elo Garcia Alliance
Lucas Leite Brasa
1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Roberto Maga haes
Roberto Maga haes
Rafael Correa
Saulo Ribeiro
Roberto Magalhes
Fernando Pontes
Saulo Ribeiro
Cassio Werneck
Braulio Estima
Ronaldo Souza
Braulio Estima
Romulo Barral
1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Jose Mario Sperry
Luiz Guilerme
Roberto Traven
Roberto Traven
Leonardo Leite
Marcio Corleta
Marcio Cruz
Fabricio Werdum
Fabricio Werdum
Francisco Fernandes
Gabriel Gonzaga
Rafael Lovato
1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Amauri Biteti
Carlson Gracie
Amauri Biteti
Protesto
Ze Mario
Carlson Gracie
Rodrigo Madeiros Alliance
Rodrigo Madeiros Alliance
Fernando Pontes Brazilian Top Team
Marcio Cruz
Gracie Barra
Marcio Cruz
Gracie Barra
Ronaldo De Souza JacareBrasa
Ronaldo Souza Brasa
Alexandre Ribeiro Gracie Humaita
Roger Gracie
Gracie Barra
J
Fabio Gurgel
Alliance
Fabio Gurgel
Alliance
Saulo Ribeiro
Gracie Humaita
Murilo Bustamante Carlson Lagoa
Fabio Gurgel
Alliance
Fabio Gurgel
Alliance
Fabio Leopoldo Gracie Barra
Jefferson Moura Gracie Barra
Robert Drysdale Brasa
Marcio Feitosa
Leonardo Vieira
Vitor Ribeiro
Vitor Ribeiro
Marcio Feitosa
Marcio Feitosa
Daniel Moraes
Daniel Moraes
Celso Vinicius
Celso Vinicius
Lucas Lepri
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1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
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Grac
Gracie Humaita/iate
Gracie Humaita
Gracie Humaita
Nova Uniao
Equipe
Gracie Barra
Winner Behring
Brazilian Top Team
Gracie Barra
Fernando Torres
Alliance
Carlso
e
P testo
ie Barra
Alliance
Gracie Humaita
Nova Uniao
Gracie Barra
Gracie Barra
Gracie Barra
Gracie Barra
Gracie Barra
Gracie Barra
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Royler Gracie
Royler Gracie
Royler Gracie
Royler Gracie
Bj Penn
Fredson Paixao
Fredson Paixao
Mario Reis
Mario Reis
Fredson Paixao
Rubens Charles
Rubens Charles
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1996
1997
1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
Carlson Gracie
Jorge Pereira
Aliance
Alliance
Alliance
Winner Behring
Gracie Barra
Winner Behring
Winner Behring
Gracie Barra
Macaco Gold Team
Gracie Humaita
Gracie Barra
Gracie Barra
Gracie Barra
Gracie Humaita
Gracie Barra
Brazilian Top Team
Gracie Humaita
B Top Team
Gracie Barra
Brasa
Gracie Barra
Gracie Barra
23
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A Great Team
in
Brazilian
Jiu-Jitsu
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Marcio Feitosa & Kyra Gracie
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F
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M
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Efficiency of Jiu-Jitsu
Interview by Mafu Kobus, Photography by Kris Shaw
BJJ Legends: How did you get involved in Jiu-Jitsu?
B
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Marcio Feitosa is one of the leading figures at Gracie Barra. He is working together with Carlos
Gracie Jr. to promote the Gracie Barra Schools and the IB JF. As a competitor and as an instructor,
Marcio talks about his Jiu-Jitsu philosophy.
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Marcio: A friend of mine from school joined Gracie Barra ( B
He brought me to the main GB school across the stre
om
where I grew up, so I went with him, and I loved it rig t away.
BJJ: Is there a lot of Jiu-Jitsu influence in the ne g
where you grew up?
orhood
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M: Yes. The kids that grew up training w
s, most of them
don't get involved with drugs, or bad be
ior of any nature.
It's easier for us to approach them because they see us as black
belts, competitors, champions. Sometimes they are more open
to listening to us than their parents. So we were definitely able
to help, together with the parents. And I can speak for myself
because I started hearing all the guys, like Master Renzo Gracie,
25
and Master Carlos Gracie Jr. talking about how they try to live
a healthy lifestyle, and taking care of their family. I wanted to
be like them. So I never touched alcohol. I never got involved
with any drugs, and just like it happened to me, it happened to
thousands of kids in Barra.
BJJ: Tell us about your relationship with Carlos Gracie Jr..
M: Master Carlos had an instructor working for him. I joined
his class, but then, after less than 2 years of training there, I
did not have money for my tuition. My parents told me that
I would have to stop training, so I said, "I will stop training
because I'm short on money right now." He said, "What are
you talking about? You'll not stop training here for that reason.
We'll work something out." That's how I met him. It wasn't the
AArmbar from the Back
3
collar and swim your arm over hers.
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ad with the opposite hand to create space.
5
27
Rotate your hips.
6
Finish the Armbar.
BJJ
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Kyra Gracie
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First Lady from
the First Family
of Jiu-Jitsu
Interview by Mafu Kobus,
Photography by Kris Shaw
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.
Kyra Gracie grew up in the first family of JiuJitsu challenging the place of Gracie women in the
sport. She has established herself as a leader and
role model for that next generation and female
BJJ fighters. Kyra talks with us about her love,
loss and pushing the b
d i
f th
t
BJJ Legends: First, you recently lost your uncle, Ryan Gracie.
I want to extend my sympathies to your family. It was a big
blow to the entire fighting community. He was a great guy, a
great man, a strong fighter, and a very powerful warrior.
yellow belt, my orange belt, my uncle said, "Don't do Jiu-Jitsu.
That's not for girls!" But then I kept going and they saw that I
really liked it and wanted to do Jiu-Jitsu for my life. Now they
are the main support.
Kyra: It's really hard for me to talk about Ryan because we
grew up together in the same house. It was Ralph, Ryan,
Renzo, and mom. Ryan always took care of me, so we pretty
much grew up together, you know? We were very, very close.
But, he will be with me, I'm sure.
BJJ: When you compete, do you feel a lot of pressure being a
Gracie, or an aunt, or cousin?
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BJJ: I would like to ask you a silly question, which is: what
made you get into Jiu-Jitsu? I understand that your family
has been doing it, but at a personal level?
K: When I was a little kid, I always learned some moves
K: I'm a ady used to pressure in tournaments because since
I start d, I ave felt the pressure of being a Gracie. Not only
b ng a racie, but I'm the one who's opening the doors to the
ne Gracie girls to start training Jiu-Jitsu.
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back in the days it was really hard to find a woman traini JiuJitsu. So that's why I didn't start early. But my mom started
training Jiu-Jitsu and she got the blue belt. Then
id, "Aw,
my mom is doing it, I can do it too." That's w y I eally started
training.
BJJ: How were things for you when you fi t started training,
and when you started competing? How did your friends and
family respond?
K: In the beginning, they thought I would stop. Like, "Aw, she
won't go to the black belt, for sure. She'll stop at least at purple
belt or blue belt." When I really started; like when I got my
JJ Does your family give you any kind of advice about
dealing with that pressure and being a leader in this way?
K: The only advice they give me is to be a good example. I
know that I'm a role model for a lot of girls. I'm not only
talking about Jiu-Jitsu. I'm a role model for my little sister. I
have three little sisters.
BJJ: You must train pretty hard. How often do you train?
K: I train pretty much every day. I train wrestling, Judo, and lift
weights.
BJJ: ADCC opened up some opportunities for women to fight.
You did very well at ADCC a couple of times. How do you feel
about your performance at ADCC?
K: I feel great. I trained really hard for it. Because at my first
ADCC, I had never trained without the gi before. So I went to
28
WhiteBelt FAQ
This Q&A is for Jiu-Jitsu beginners and people who want to start training
Jiu-Jitsu. Rudy Fischmann is going to answer all of your questions!
Rudy “Rudini” Fischmann
Q What are the belts in Brazilian Jiu-Jitsu?
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hite comes first, and technically isn’t a belt at all. It simply marks
the wearer as a beginner who’s learning the basics of the art.
Blue is the first “official” belt, and it marks a student’s more serious
entry into this rich, complicated fighting style. Wearing a blue belt signifies
a basic working knowledge of the fundamental moves and positions of BJJ.
Purple is when a student really starts to master certain positions and
attacks – thus developing an individual “game” or style. Most of those who
start training BJJ never make it to purple, and even fewer make it past this
level. A solid purple belt can give just about anybody a hard time… and
even submit more advanced students.
Brown belts are very dangerous and can submit anyone at any
time, but still make many mistakes and can get caught by lower belts on
occasion. Many view it as a transitional belt -- the wearer is highly-skilled
at most positions, but not quite seasoned enough to receive a black belt.
Black is the last belt in the progression, but it’s hardly the end.
While a black belt is considered a master, most will likely admit that it’s
just the beginning of understanding Jiu-Jitsu’s many possibilities on a
deeper level. That sounds hokey, I know, but the more you study BJJ, the
more you realize that the most powerful weapon is the mind.
S
.
Q How long does it take to get a blue belt?
B
razilian Jiu-Jitsu is renowned for the relatively slow pace at which a
student normally tra
arts. This is regarded by
you earn it. Though I’ve
of training, this is very rare. Some can study for years wi hout receiving
a blue belt… especially in areas where a black belt instructor comes only
once or twice a year to officially promote students. That being said, the
avera e student who is able to train re ularly (2-3 times a week), is able to
good attitude toward the art and
ue belt in around one year. Sure,
ack belt in Dragon Ball Z Kung
Fu in the same time period, but he likely won’t be exposed to the joys of
ringworm, aching joints, and gi burn. Where’s the fun in that?
B
J
Q Are any techniques illegal?
O
t ir use in training sessions. The one technique that is usually allowed
is the straight-ankle lock, where the danger is significantly lower. As skill
level (and coordination) improves, a student or competitor is allowed to
add more tools to his or her arsenal.
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bviously BJJ does not employ much of anything in the way of
striking, so punching or kicking your training partners is a gr t
way to get kicked out of a school. Still, everything is fair game in the t
so it is important to expose yourself to as many techniques as y u ca ver
the course of your training for [purposes of ] self defense th s includes
the controversial topic of leg and ankle submissions.
While there is the risk of serious injury from any submission,
attacks below the waist from or on white be
ho have a natural
tendency to roll wildly and in and uncontroll way can result in very
serious injuries. For the uninsured, ACL surgery on a blown-out knee
can cost over $20,000 and six-months out of action! For this reason
many tournaments ban the use of leg attacks at the white belt level. Some
schools won’t even teach certain techniques to white belts, or greatly limit
29
Kneebar
Toe Hold
Gi catalog
Atama, Ouano, Lucky Gi, OTM, VULKAN, KORAL, HOWARD, Fightlife, KRUGANS
If you do Brazilian Jiu-Jitsu your going to need a gi. There are dozens of gi manufacturers for Brazilian Jiu-Jitsu.
Picking a gi, or your second or third can be a challenge. We have selected a handful of gis from our favorite manufacturers.
Included is contact information, pictures and facts about the gis.
Atama _01
Mundial Model #7
White : A-1 to A-4 $162 / A-5 & A-6 $192
Blue : A-1 to A-4 $179 / A-5 & A-6 $213
Black/Red : A-1 to A-4 $190 / A-5 & A-6 $227
• 100% cotton "Carioca Weave"
• No back seam and no skirt
• Embroidery and patches
• Tapered body and sleeves
• Roomy in the shoulders
• Belt is not included
Ultra Light
.
White : A-1 to A-4 $127
A-5 & A-6 $151
Blue : A-1 to A-4 $144
A-5 & A-6 $171
S
• 100% cotton soft and lightweight
• Lightest weight kimono
• No seam on back and no skirt.
Low
pant leg embroidery
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O
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White : A1 to A4 $110 / A5 $115
Blue : A1 to A4 $120 / A5 $125
Black : A1 to A4 $130 / A5 $155
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Lightweight Gi
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• 100% cotton
• Lightweight and Strong
• Thick lapel
• Collar is padded with EVA foam
• Mercerized and sunforized helps minimize
shrinkage and keep the color
• Belt is included
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2
Gear
Gi Catalog
Lucky Gi _03
Lucky Gi
(Limited Edition)
White : $229
Black : $249
• New 620 gram 100% cotton weave is inbetween a single weave and a double weave
• More reinforced stitching
• Tighter weave is smoother and softer than
gold or single weave
• Sung fit while still in regulation with CBJJ
• Pants are triple gusseted and low cut
• Pants also have kneepads
• Tattoo-style Lucky Gi logos on the back,
arms, and pants
• Inside jacket is printed with Lucky Gi logo
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OTM _04
White : $144.99
Blue : $154.99
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OTM Midevil Kimono
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• 100% cotton light weigh i
• Light weight high te p rature foam rubber
core. that will not curl
• Tough Gi top is m de from one piece of fabric
• Pre Shrunk
• Fully embroid ed designs and stylish woven
shoulder art
• Cool Hits on the ankles, hips, shoulders and
across the lower back
32
Questions
8
9.
What kind of exercises are helpful for Jiu-Jitsu
What is the secret of passing the guard?
You need to work with a nice, tight, accurate grip, and with good
posture and balance.
3. What is the secret of sweeping your opponent?
Sweeping is all about timing and momentum. Get your grips in a
good position and use your leverage.
ts, but if it is something you enjoy, there
n the sport. I cross-train in other ways.
I love to play Footvolley. I’d like to see the sport gr w so I c uld play and
compete more than I do today. Running is the bes r e urance. I prefer
to run in the sand to increase my workout I o like to use the elastic
bands for resistance, to build explosive powe
.
2.
Jiu-Jitsu tran
the art of Jiu
and strength
way than striking.
Is lifting weights necessary?
S
1.
What is Brazilian Jiu Jitsu?
about
a out Jiu-Jitsu
iu-Ji su for
fo Beginners
B i ner
10. What's the biggest difference between gi and no-gi, and how do you adjust your techniques?
4. What is the secret of finishing your opponent by submission?
Get the dominant position that’s comfortable for your game. I
like to give myself a minimum of three options from my dominant
position. Then apply and attack.
The gi game is slower, but there are more options. You have more to defend. Training
with the gi really develops your creativity, because the possibilities are endless. No gi is a lot
faster and requires more athleticism. It is important to do both because both develop your
technique and timing. I think it is a mistake to do only one. I don’t have to adjust my
technique too much because every position works off of leverage, but I do change the grips
because I don’t have the gi to grab. The goal is to stay one step ahead of my opponent, in
eith port. Without the gi, it is harder to hold your opponent. This means you have to
work o ubmissions that come from the transitions rather than from the static positions.
J
5. What are you supposed to do when you are in your opponent's guard? 11. Do you have a message for people beginning to train BJJ?
6. How many days of training per week is recommended for beginn s?
7. How do you find the “right” Jiu-Jitsu inst c or?
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The game from inside your opponent’s Guard is to pass to a more
dominant position. This allows you to set up a submission.
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Three days is ideal, but two days is enough, and you’re on y
way.
One who’s sincere and passionate about his lo e for Brazilian JiuJitsu is what you should hope to find
n who expresses an
interest in all his students’ progression and not just the beginners.
Interaction and training is key in order for the teacher to get a real
idea of your game, and teach you to progress to the next level.
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I recommend that all Jiu-Jitsu beginners pay close attention and follow the
program. Ask questions if you don’t understand, and don’t get frustrated.
Try to go a minimum of two days per week, but three is ideal.
Marcelo Cavalcanti
Brazilian Jiu-Jitsu black belt under Rigan Machado 17 years of BJJ training
Academy Info
MC Brazilian Jiu-Jitsu
441 East Carson St. Unit O. Carson, CA 90745
(310) 722-4999
http://mcbjj.com/
Major tournament records
1st place Nationals Brazilian Jiu-Jitsu 2004
1st place Grappling Games National Championships (both gi and no gi)
2nd place Pan American Jiu-Jitsu Championship 2007
3rd place Pan American Jiu-Jitsu Championship 2006
SScissor Sweep to Mount Position and Collar Choke
Beginner Marcelo Cavalcanti
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1
foot to block his hips. Bring your left knee in across
your left foot trapping his hips. Sit up onto your right
eft leg right and your right leg left -- hence the
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3
5
dging or Upa escape put your head on the mat same
cond grip. Squeeze and finish the choke.
Training Partner: Sean Peake
34
ach???
e
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e
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t
c e lo
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elt Mar
B
g
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training
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Br a
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s
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alked
orm o
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tional f
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n
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We sa
out his
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.
nti ab
Cavalca
Spider Guard
Expert
G u a rd i s t h e c o re o f J i u - J i t s u . M a u r i c i o
"Tinguinha" Mariano fascinates audiences with
his brilliant use of the guard. Now he shares his
theory of the guard with BJJ Legends.
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J
S
.
BJJ: Why is your nickname Tinguinha, what does it
mean?
Mauricio: Tinguinha is a guy
l
l
his nick name is Tinguinha. W
long time ago everybody wou
I could surf like him but I can
BJJ: How did you get into Jiu-Jitsu(BJJ)?
M: I was training Judo, I was living in Barra de Tijuca, that’s
a neighborhood in Rio de Janeiro. The Gracie Family had a
school there back at the time. My brother started training at
the Gracie Academy and started talking to me about BJJ. In
the beginning I wasn’t too interested but once he started
showing me some techniques and I started to realize that I
could do the take downs and also more of the ground game
I decided I wanted to train BJJ, at the same time my friends
started training and then I started training BJJ and stopped
p ple
Judo.
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y
BJJ: How was the training when you first started?
vier
M: I was young about 11 years old. Instead of going to the ki s
than me
classes, I went straight to the adult’s class. I was really sk
a nd I wou ld
really light. It was a big challenge for me ‘cause I woul
ain
end up in the
with guys around 30-50 pounds heavier than me and ey were
bottom very
stronger so it was kind of hard because, even if I ap lied the
often, because they
right technique, the right leverage, still would ’t w rk because
were stronger every time
the difference was really really big. Bu
eel very lucky
I closed my legs they would
because I was able to train with some of e best BJJ fighters
open easily, I could not play
throughout my learning process and it really helped to shape
the Closed Guard, I had to
my BJJ game and what I know today so I feel really blessed.
open the guard and try something
BJJ: That is why you developed your Spider Guard? You
else so I started to use my legs against
are well-known as a Spider Guard expert.
the guys’ hips and arms to keep the guy
M: It was kind of natural as I mentioned I had to train with
away from me and I started to notice that after they
37
Hear the Audio Interview
at BJJLEGENDS.COM
Trevor Prangley
MMA IS A FULL CONTACT
CHESS MATCH
At 185 pounds Trevor Prangley has had an incredible record. A
collegiate wrestler, Prangley started Jiu-Jitsu to stay in shape in the
off-season and found Mixed Martial Arts as an emerging new sport
that challenged both his physical and mental capabilities.
BJJ Legends: Tell us about your ground game?
Trevor: Basically the ground game I use is wrestling and Jiu-Jitsu.
I have a wrestling background. I like the top game because the
guy who is on top is usually winning. On top, there are a lot more
options for me: striking, pass
If I’m fighting a really
the guard and wait for the
somebody. Nobody gets ca g
g
g
today. People today know so much that no one will sit there with
their arm out so you can armbar them. [Laughs]
BJJ: How long have you been training your ground game?
T: I’ve wrestled all my life but
I f I ' m f i g h t i n g a I’ve really never done submission
g o o d J i u - J i t s u grappling. When I was younger I
guy, I'm happy to did about 3 years of Judo, but it
s i t i n t h e g u a r d doesn’t have much in a ground
a n d w a i t f o r t h e game. When I was in my last year
transition. That ’s of college I started training Jiu-Jitsu
w h e n y o u c a n to keep in shape on the off season.
I enjoyed it. My first year and half
catch somebody.
was with the gi then I shed the
gi and started doing a faster-paced grappling game. I do a lot of
standup now; Most of my grappling is for defense.
BJJ: Where do you train?
T: I have my own gym up in Idaho. For all my main fights I go to
the American Kickboxing Academy under Dave Camarillo. We ha e
“Crazy” Bob Cook and Javier Mendez, who train the standup. W ’
really lucky to have such a good team.
BJJ: How do you condition?
T: Mainly for me, I’ve learned that I need 3 4 re lly hard
conditioning days a week with the rest being moderate. If I go
100% for 7 days I will burn out too fast. On m
nditioning days,
I’ll come in mid-day and I’ll spar 3 – 5, 5-min
rounds, then we’ll
grapple for five 5-minute rounds, and finally we’ll do technique
work depending on how everyone is feeling. Then at night, 3- 4
rounds of grappling and a 35 – 40 minute cardio workout.
On my easier days, I’ll get up and take an easy run for 4
miles, then come in the gym and do some technique sparring and
FAST FACTS
RECORD
17-5-0
Wins
3 (T)KOs
17.65%
7 submissions 41.18%
7 Decisions
41.18%
Losses
1 (T)KOs
20.00%
1 submissions 20.00%
3 Decisions
60.00%
Association
Weight
Birth Date
City
American
Kickboxing Academy
185lbs(84kg)
8-24-1972
Cape Town,
South Africa
grappling, technique or situation drills, and I’m done for the day at
noon. I think rest is very important. I think it’s better to be underprepared physically but mentally ready and not burnt out.
BJJ: Do you follow a special diet?
n rice, good carbs, good
ally – I’ll have a glycogen
multi-vitamin and some flax
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”
J
“
BJJ: Name one fighter you truly respect and why?
T: I respect everybody who gets in the ring rega dless of their
record. Everybody gets the same respect. The only person I look up
to is Jesus Christ, being a Christian that’s my hero right there.
BJJ: You are one of the Ambassadors of MMA, what
responsibility do you think that bestows on you as a person
and competitor?
T: I have a responsibility to the sport and the fans to act in a
manner that is decent and respectful to everybody. That’s the way
you’ll further the sport so that people know we’re really not a
bunch of thugs. And if you know MMA guys, you’ll see they are
some pretty cool guys. We’re intelligent and we need to portray that
image.
BJJ: What a vice do
y have for people
just etting into the
rt, waking up
sore everyday…?
T: Think long and
hard about your
commitment to the
sport. Ask yourself
if it is something
you really want to
do. If you are not
Pranngley vs Guillet
100% committed to
it, there’s no more unpleasant place to be than in the middle of the
ring.
I just want to thank the fans for everything. Please watch the
fights and thanks again. 
All Photography courtesy of BoDogFight
39
Miracle fruits from Amazon
S
In the Amazon, Acai is called
"Viagra da Amazonia"
due to the amount
nutrients and fibers ascribed to it.
.
Acai
After a hard training in Rio's stifling summer heat it's great to recharge with a frozen Acai. You'll
see plenty of gi pan
in the evening after
Register
for
More
at
BJJLegends.com
training. If you go
he draw of this highcalorie, tiny Amazonian b rry
What is Acai?
before. This is because our food is grown in environments which are
Acai is a berry from the Amazon. It has been considered the healthiest
Acai berry is grown in the Brazilian Amazon rain forest, in some of the
J
poorer in n ural minerals, and we don't eat as well as we should. The
est soil on the planet. As a result, each berry is packed with the
berry in the world due to its high concentration of antioxidants, healthy
n
Acai is loaded with antioxidants, about 30 times more th n r d
wine. Antioxidants are molecules that may protect cell from the
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damage caused by unstable molecules known as free
ds to build immunity and increase energy. When the human body
has what it needs to fight off disease, it becomes amazingly resilient to
w
Why Acai is so good for us?
B
st omplete naturally occurring assortment of exactly what the body
omega fats and fibers.
infections both from bacterial as well as viral agents.
Why are Antioxidants so Important
als. Free
To understand the role that antioxidants play, you have to understand
ct with and
what free radicals are. Free radicals are molecules that reportedly
stabilize free radicals and may prevent some of the damage free
damage our cellular membranes and even our DNA. They can come
radicals might otherwise cause. Acai also car
from various pesticides and preservatives in our foods, and even
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radical damage may lead to cancer. Antioxidants in
s o
of fibers, healthy
monounsaturated fats, iron and amino acids.
Acai Benefits
The Acai Berry Boosts Immunity
More and more people seem to be getting sicker, longer than ever
Photography Courtesy of Acai Roots
41
pollutants in the very air that we breathe. If our bodies lack the fuel to
fight off these free radicals, then we run the risk of cell mutation and
cancerous growths. Antioxidants are created by the body from various
substances, and they are what the body uses to fight off free radicals
and strengthen cells. Antioxidants allow the body to neutralize many
Shoulder Pain
Identifying shoulder pain
and taking steps towards healing
The shoulder is a very complex piece of machinery. Its elegant
design gives the shoulder joint great range of motion, but not
much stability. As long as all the parts are in good working order,
the shoulder can move freely and painlessly.
Jim Winn, MEd,
ATC, PTA
Jim is currently manager of
The S.P.O.R.T. Clinic, Riverside California; the Head
Athletic Trainer at Corona
High School, Corona,
California; and an Instructor
at Riverside Community
College and Universal
Schools and Colleges of
Health and Sciences.
Many people refer to any pain in the shoulder as
is raised. But each time you raise your arm, there
bursitis. The term bursitis really means that the
is a bit of rubbing or pinching on the tendons and
part of the shoulder called the bursa is inflamed.
the bursa. This rubbing or pinching action is called
Tendonitis is when a tendon get
be another source of pain in t
different problems can cause
some degree in everyone’s
ities that involve using the
cause some impingement.
bursa or tendons. Impingement
Usually, it doesn’t lead to any prolonged pain, but
the rotator cuff tendons rub against the roof of the
continuously working with the arms raised overhead,
.
those problems. Impingement syndrome occurs when
such as pitching a ball or swim ing competitively,
The shoulder is made up of three bones: the scapula (shoulder
S
shoulder, the acromion.
can cause impingement to become a problem. Impingement is a
blade), the humerus (upper arm bone), and the clavicle (collarbone).
problem when it causes irritation or damage to the rotator cuff tendons.
The rotator cuff connects the humerus to the scapula. The rotator
cuff is formed by the tendons of four muscles: the supraspinatus,
Symptoms
While most patients usually try to ignore the first signs of pain,
infraspinatus, teres minor, and subscapularis. The bursa is located
they often visit a doctor after the pain has started to prevent them from
between the acromion and the rotator cuff tendons; it is a lubricated sac
sleeping well. Shoulder pain that makes it difficult to fall asleep is a
of tissue that cuts down on the friction between two moving parts. The
common symptom of impingement syndrome and rotator cuff tendonitis.
bursa protects the acromion and the rotator cuff from grinding against
At first, most people notice only minor pain and a slight loss of strength.
each other.
Subtle changes in range of motion, and especially in the ability to
There is enough room between the acromion and the rotator cuff
so that the tendons slide easily underneath the acromion as the arm
lift the arm overhead, may be ignored for a while. A reliable sign of
impingeme
o
Wall Dribble
With a rubber weighted
exercise ball, bounce or dribble
the ball against a wall over
your head. For more advanced
strengthen-ing dribble in a
pattern like an X or an 8.
40
fr n
f the body. As the condition worsens, the discomfort increases;
oint may become stiffer. Sometimes a catching sensation is felt
when you lower your arm. Weakness and inability to raise the arm may
w
Other exercises
that are effectiv :
w
1. Pendulum
2. Wa Exercises
Isom ric contractions
F xi & extension
E ernal & internal rotation
w
Overhead Throw and Catch
Use a weighted exercise ball. Jim is using
a 5-pound ball. Kneel with your back to
your partner. Gently toss the ball over your
shoulder backwards.
Your partner will thrAow the ball back to you.
Try to catch it over your head with one hand
and follow through with the momentum.
r put your belt through the back hoops of your pants
kirt. It also causes pain when raising the arm out to the side or in
B
Shoulder StrengtheningExercises
syndrome is a sharp pain when you try to reach into your
J
back pocket
3. Tubing Exercises
External & internal rotation
Advanced external &
internal rotation
indicate that the rotator cuff tendons are actually torn.
Assessment of Shoulder Injury
A detailed history of your general health, past problems and injuries,
and what happened to cause this injury will be taken. Both shoulders
will be looked at and compared for range of motion. Sensation and
strength in the arm will be assessed.
Empty Can Test
You will be asked to put your arms out in front of you with your
thumbs pointing to the floor and hold them there while gentle pressure
is applied to the top of your arm. This is biased towards the supraspinatus tendon.

BJJ Legends Magazine - Brazilian Jiu-Jitsu Magazine 2008-01

Transcription

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