Train Smart - Fight Smarter (BJJ & Yoga)

Lift your game and speed recovery time by taking the best supplement for MMA training: Yoga.

Some of the most well-known and well-respected Mixed Martial Arts fighters: Rickson Gracie, Vitor Belfort, Murilo Bustamante, Diego Sanchez, Dan Hardy are all in fact, yoga practitioners. 
“I was relaxed doing yoga and this gave me the equilibrium to fight well” Wallid Ismael, on his Jiu Jitsu win against Royce Gracie in 1998 (as cited in D’Souza 2009).

Breath Control for BJJ

Learning to how to breathe properly and control your breath can be something equally challenging for both yoga and BJJ students.

Some martial arts athletes use only a small portion of their lung capacity. This results in inefficient oxygen exchange and premature exhaustion. As simple as it sounds, remembering to breathe properly can actually be the most challenging thing, when your body is contorted like a pretzel and your opponent it trying to manipulate your joints.

Pranayama is the Sansrkit term for ‘extension of life force’ or ‘breath control’. This mindful focus on regulating breathing is what differentiates yoga from other stretching practices because without it, your training is only gymnastics.

Bhastrika Breath is a bellowing yogic breath where you forcefully pump air in and out of your lungs. This action strengthens the diaphragm, teaches you to utilise your lungs and increases your endurance.

Studies at the University of California have found that a mere 8 weeks of yoga training resulted in significant increases in strength and flexibility but more interestingly, significantly larger increases in lung capacity and VO2max (Kesting, 2012).

When you’re in a stressful situation like a fight, tap into your Pranayama training so you don’t tap out! Pranayama helps you to relax, control your breath and maintain it, so you stay calm and focused (even in the most awkward/uncomfortable positions), don’t give in to fatigue and survive the fight.

Always return to your breath.

Flexibility for Grappling

  Alex & Leon demonstrating ‘rubber guard’ grappling

Conscious breathing whilst practising yoga, allows you maintain and develop an even deeper stretch.

Hip, leg and torso flexibility is crucial for any BJJ athlete wanting to make gains with their grappling, as well as escaping pins and submission attempts.

-    Open guard: limber legs and supple hips can make passing the guard very challenging for your opponent.

   Closed guard: being flexible assists you to wrap your legs high on your opponent, intimidating them with risky submissions.

‘Rubber guard’ grappling requires a decent amount of flexibility

Hip opening ‘Pretzel’ / ‘Thread the Needle’ stretch                                 

This pose provides a deep gluteal maximus and piriformis stretch, strongly opens up the hips and helps to protect the gentle ligaments of the knee.

There are many great seated twist variations of this pose. Similar poses can be practised according to what your body needs and can include: Marichi's Pose (Marichyasana III) a slightly gentler variation in a seated position with one leg extended, Cow Face Pose (Gomukhasana); Half Lord of The Fishes Pose (Ardha Matsyendrasana).     

Full step-by-step instructions online: www.yogajournal.com & www.myyogaonline.com

Concrete Core

When I talk about the ‘core’, I’m referring to all the muscles around the trunk, some of which are deeply tucked away. To produce maximum power, have total body control and prevent back injury, you need to have a strong, stable core.

The Bridge pose is a core strengthening favourite and crucial for grappling in BJJ. Bridge pose requires maximum flexibility and strength in your torso, focusing on arching your core right up.   Incorporate this pose into your training routine. The bridging motion is used to escape from pins, apply power behind an armbar/anklelock or other submission holds and sweep/turnover an opponent. Tap out your opponent by throwing your powerful core strength into the lock movements. Don’t rely on your arm strength for this, as you will surely fatigue.

Alex demonstrating a bridging move, to escape Leon’s mount position. 

Miss Lan Ta, Purple belt, showing us the Bridge pose

BJJ students at Cia Paulista Fight Club, holding the Bridge pose.

Challenges with incorporating regular Yoga practice with BJJ

Time BJJ training is quite demanding on a student’s time, often requiring 1.5 - 2.5 hours of training at a time. Is it realistic to expect BJJ students to add on an extra hour of yoga into their daily schedules? Particularly when that extra hour could be spent rolling and would have a more direct impact on their BJJ skills?

Perception Some may say that yoga is too easy. However I would challenge these people to attend a Powerflow, Ashtanga or Hot yoga (similar to Bikram) class and I guarantee you will regret saying that.

What other MMA fighters have said about Yoga:

Diego Sanchez  UFC  Fighter

 “So I've been back to my yoga and it's completely taken me to another level: grappling, striking, everywhere. I have the limberness. I'm able to move like I never have before. I give a lot of credit to Kareem Abdul Jabbar, the leading all time scorer in the NBA. He's the one who motivated me to get into this yoga, because he claims it was his secret to playing [at] 42 years old. I went back to what got me in UFC and I've had great results. I truly am better than I've ever been right now."  (cited in Borchardt 2014).

Dan Hardy, UFC middleweight

“For me, yoga is about awareness of self, appreciation of the vehicle you have for this human experience, and understanding the potential and adaptability of the body” (Hardy 2013).

Conclusion

As you continue to incorporate more Yoga, alongside your MMA training, you will understand how inextricably linked they are. Everything you learn in Yoga can be applied immediately on the mat.

Will practising yoga make you better at MMA ? No…. Only with regular MMA training can you improve in MMA. However, yoga may be the missing link in the chain for you and provide that edge. Perhaps your physical stamina will improve, longer endurance in submission attempts, better sweep defence, less fatigue? Maybe the number of injuries will decrease, you may have better core muscles and balance, better breath control, have a sharper focus and greater mental calmness in tournaments?

Reference List

Borchardt, S 2014, Diego Sanchez UFC 171 video scrum: Reassured yoga isn't tool of the devil, 'Dream' now entering career prime, MMA Mania, retrieved 21 April 2014, <www.mmamania.com/2014/3/13/5503296/diego-sanchez-ufc-171-video-scrum-yoga-devil-career-prime-myles-jury-dallas-mma>.

D’Souza, B, J 2009, Enlightened Warrior, FIGHT! Magazine, retrieved 21 April 2014, <www.fightmagazine.com/mma-magazine/enlightened-warrior-506/>.

Hardy, D 2013, 12 months in a Hot Room, FIGHT! Magazine, retrieved 21 April 2014, <www.fightmagazine.com/mma-magazine/12-months-in-a-hot-room-yoga-with-dan-hardy-7425/>.

Kesting S 2012, Yoga for Grappling, the Secret of Champions, Grapplearts, retrieved 21 April 2014, <www.grapplearts.com/Blog/2012/04/yoga-for-grappling-the-secret-of-champions/>.

About the real-life BJJ athletes featured in this article:

Alexandre Santos

Black belt third degree of Brazilian Jiu Jitsu with over 21 years experience. Alex is from Rio de Janeiro city. His titles include: Rio champion in 1996 & 2001; Brazilian National Champion 1999; Pan Pacific Champion in 2011 and Melbourne International Champion in 2013. Only having been in Australia for three years, Alex is credited for making two of his students World Champion in  2012/13. He teaches at Cia Paulista Fight Club, Melbourne.

Miss Lan Ta

Purple belt of Brazilian Jiu Jitsu. Lan is the Women’s World Champion in 2012 and  Pan Pacific  Champion in 2013. Lan received her training from Alex and now teaches over 20 women in the BJJ women’s only classes at Fight Club.

Leon Netto

Leon is a one stripe blue belt. He achieved the silver medal at the 2012 Pan Pacifics in the Lightweight No Gi White belt division. Leon trains at Cia Paulista Jiu Jitsu Academy, Melbourne.

Pilates with Passion! Guest writer Sinasi tells us his story....

Guest Writer and Pilates Master Sinasi Alak- Shares his Journey and Passion with Just Add Colour Yoga Mat Bags.

Sinasi is a qualified Pilates instructor and has been practising Pilates for over 10yrs. It started with fixing an issue he had with his knees and a mild case of Lordosis. Sinasi started seeing amazing results within 4 lessons. He was more aware of his body, felt stronger and noticed his back pain started to release. Dancing professionally around the world while practising Pilates as a warm-up, allowed Sinasi to be ready for full days of rehearsals.

 “I thought I made this amazing discovery but only to realise I was one of many dancers who already discovered how amazing Pilates is and the outstanding improvements it made to their bodies in such a short time”.

Sinasi joined a gym to keep fit after returning home to Melbourne and felt it was his obligation to introduce Pilates to everyone.

“My students have seen amazing results in their dancing; clients have eased their back pain, knee and other minor problems. I feel that’s what it’s all about! Having a smile on your face is the most rewarding thing I can ever achieve as a Correctalign teacher. Don’t think you’re not flexible or fit enough for Pilates".

Sinasi Alak, Founder of Correctalign Contemporary Pilates

facebook.com/correctalign

www.correctalign.com

More information: https://www.facebook.com/JustAddColourYogaMatBags

Check in, your health is priority one

So what now…..

The competition finished 2 weeks ago. With a little break, have now started to incorporate the things I couldn’t include over the last 3 months. My weight has increased between 1-1.5 kg, depending on the time of day, so that’s all fine.

Pre-comp photoshoot

Two weeks before my fitness competition, I did a fitness photoshoot at ASP. I want to thank a few people who helped put this together.

Paul Danyluk Photography. Thank you for your creativity and ideas! (And willingness to jump over tyres, climb under benches haha, to get the great shots). https://www.facebook.com/PaulDanylukPhotography

Nicole K Make Up. You understood exactly the look I was after, very skilful and reliable. You made me feel at ease throughout the photoshoot and also the day of the fitness competition! Thank you so much Nicole, for the trial make-up sessions at my house. I would highly recommend your services and definitely contact you again for further make up! https://www.facebook.com/nicolekmakeupartist 0438 051 513

Katy from Foxy Studios, Prahran for the spray tan! Katy used a blue-based Techno spray tan, which suited my skin tones and colourings perfectly! This tan actually smelt good too! https://www.facebook.com/foxystudioprahran?ref=br_tf

My partner Leonardo  for assisting Paul throughout the afternoon. J Obrigada x

Post comp, hmmm…..so what now…..

Time to check in with yourself and make sure your health is priority one

Our lives are so busy and there are always a million and one things to do (visit relatives, clean out the garage, ironing, paint the spare room, mow the lawns, take the kids to soccer…..etc etc etc). It can be all too easy to make excuses when it comes to your own health and fitness. However that time is something you owe to yourself, you deserve it and it’s your own little sanctuary. How can you be a good role model and look after others, if you cannot look after yourself?

I need you, do you knead me?

I really missed my yoga classes. I think I’m overdosing by hitting hot yoga twice a day over the past few days (@ Hotbox). I miss the spiritual guidance and of course the deep stretching aspects. I also went back to my ‘box’ (Crossfit studio) in North Carlton and achieved a personal best for double-under skips yesterday. It

felt great to re-connect with like-minded, health conscious yogis and crossfitters. However I also love boxing, muay thai and weight training and attend various other gyms.

Find a sport, activities, hobbies that you are passionate about. Don’t feel restricted or suffocated by the idea of having to stick with one personal trainer or one sport; or feeling like you need to perform the same sequence of exercises at the same time, on the same days, at the same place. Participate in a variety of exercises because you love and value it; enjoy it; feel a connection with it. Also, understand your body, how it works and how you can manage it.

Happiness comes before success

It’s hard to believe this chapter has come to a close. As I said before, it’s a bittersweet ending. I feel an amazing sense of accomplishment but with a tinge of melancholy….now what will I do…what challenge….what goal….?

I'm the 3rd one, the tallest in the blue with the smallest bikini...hahahaha

I wanted to give it my best, not expecting to get a place. I came 4^th out of about 12 girls. Several times I had to look down at my number (pinned down near my right hip), doubting that the presenter called me number. Perhaps I was hearing things?  I’m extremely grateful and appreciative for the support of my family and friends who attended on the night. Their cheers totally lifted my confidence.

Some studies have suggested that once we achieve something, we immediately move our attention to the next goal, which will apparently deliver us with happiness upon achieving it. However, rather than feeling suspended from one limbo goal to the next, the key to a happy and satisfied life is to remember this notion: ‘Happiness comes before success’, namely success follows happiness.

If we are happy, we live with greater perspective, calmness, confidence and resilience. These attributes allow us to be in a better position to succeed in life.

So what’s holding you back from allowing yourself to be happy?

Stretching to Improve your Strength Training

Strength training offers many bonuses to athletes of all ages. Strength training WILL help you look and feel better and set you up on a lifetime path to better health and fitness.

Regular strength training improves your flexibility, balance, heart health, muscle strength and function and your bones. Your muscles will develop better definition and your body fat will be reduced.

Strength training is paramount for our ageing population and helps reduce the risk of and better manage various health conditions such as: osteoporosis, arthritis, diabetes, chronic heart disease, depression and anxiety. With regular strength training, you will have more energy and be better able to undertake the tasks of daily life with confidence and ease.

So…how does this relate to yoga?

Back, left to right: Priscilla, Benjamin, Daniel, Jono.
Front, left to right: George, Patrick, Luke.

Depending on the style of yoga you practice- a vigorous and demanding Power/Vinyasa style yoga, as oppose to a gentler  Hatha yoga, which places a lighter loading on the musculoskeletal system and can be a fabulous restorative tool for intense weight training.

Yoga classes typically consist of much time spent in the push-up position. This builds excellent stability in the scapula region (serratus anterior, trapezius, etc) and provides an imperative base for strength training. This stability will help you for upper body pressing and pulling movements.

Yoga sessions also tend to spend a lot of time in poses which stretch and activate the hip musculature. From hip flexors, to hamstrings, adductors, hip rotators; yoga will improve your hip flexibility, which underpins a lot of weight training.

Here’s what the team at ASP had to say about stretching and mobility:

Priscilla (King Dancer pose)

“Stretching and foam rolling have become a must in my weekly routine. Not only has it improved range of motion for my weight training, it also has prevented injury and quicker recovery from playing a physically demanding sport”.

Ben (Tree pose)

“Often tightness of a muscle can restrict movement and create imbalances. Yoga is a great way of stretching the muscles and increasing flexibility. This allows for a full range of movement with exercises performed, allowing for more muscle recruitment and efficiency. Stretching is a great way to complement weight training”.

Daniel (Triangle pose)

“Utilising the foam roller has really benefited me when performing squats and deadlifts. By opening up my hip / glutes and calves, my range of motion & effectiveness in performing these exercises has greatly improved. It is now a part of my warm up routine and cool down and I would highly recommend adding this to your routine”.

Jono (Handstand pose)

“Flexibility and mobility training has helped me overcome debilitating chronic lower back pain, from early onset of Scheurmann's disease in L3-5. I barely have symptoms these days and put my rehab predominantly down to strength training but the best strength training incorporates mobility and flexibility work. Now I’m stronger, faster and pain free!”.

George (Wide-Legged bend/ sideways splits pose)                                                                     “Stretching is the foundation for strength, we train in full range of motion and if this is not achieved we simply can't perform an exercise properly. I have trained in martial arts (Taek Won Do & BJJ) and this has helped me immensely through weight training”.

Patrick (Peacock pose)

“Years of weight training left me with muscular imbalances and tightness which resulted in a number of injuries, including lower back, trap and knee issues. Because of this I started a stretching routine and took yoga classes to rehab myself and set up the foundations for strength training. Since doing this my injuries have been significantly reduced and my strength and performance is returning”.

Luke (crow pose)

“Due to past injuries (2 torn pecs) and muscle imbalances that have resulted, incorporating yoga and stretching has improved my flexibility. Much needed when I perform certain callisthenic based movements”.

Super-buff lads and lasses may find some of the poses rather challenging. Your well-chiselled muscles produce a lot of passive stiffness and you may not be used to stretching into various ROMs (range of motion) or holding them isometrically. Rome wasn’t built in a day and the good news is, all yoga poses can be modified to suit your level and progression.

Full step-by-step pose instructions online: www.yogajournal.com& www.myyogaonline.com. As always, I’d recommend you to see a trained yoga professional to guide you through the movements, correctly and safely.

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Pre-photoshoot sillies with the team at ASP

Find out how ASP can help you with your specific training goals and set you on a path to success:

The Australian Strength Performance Centre

120 Weston St,

East Brunswick

VIC 3057

www.trainasp.com.au/

info@trainasp.com.au

PH: 03 9038 8008