Yoga for BJJ with Sebastian Brosche (Yogaforbjj.net)

While being an ambassador within the BJJ community, some may not have realized much of Sebastian Brosche’s ability in the art of Jiu Jitsu (as well as his recovery) stems from the practice of Yoga – as he makes his mark within the ancient practice.

I had an opportunity to catch up with the BJJ (Brazilian Jiu Jitsu) and Judoka brown belt from Sweden >> You can skip to the interview here or visit his website at (www.yogaforbjj.net).

Yoga for Brazilian Jiu Jitsu (BJJ) with Sebastian Brosche (Yogaforbjj.net)

Sebastian’s achievements in recent years within BJJ have pitted him at the peak of Europe’s top practitioners; with victories in Abu Dhabi, invitational tournaments (such as the Toukon challenge), and placing at the 2015 IBJJF Europeans (second in the adult, brown-belt middle-weight division and third in absolute).

His appearances on social media (facebook, instagram, youtube) have further won fans over, posting latest match videos, and Yoga Flows while occasionally shedding light onto pressing issues (such as the treatment of animals for food); he is one of a growing number of BJJ practitioners/athletes following a vegetarian (or plant-based) diet.

Discussion with Sebastian Brosche:

How often do you drill BJJ technique, spar rounds, practice yoga, or lift weights/condition per week.

Sebastian: I train yoga 3-5 sessions, BJJ (Brazilian Jiu Jitsu) 2-3 sessions and weightlifting once a week. I am prioritizing work now, but am aiming to double everything next year.

There are many types of Yoga. Which type(s) in particular do you practice and why?

Sebastian: I practice Vinyasa Flow Yoga (moving with the breathe), since it is the most dynamic and strength building yoga I know. It gives me better fitness, isometric strength, improved balance, more flexibility and many other things.

For the young BJJ Practitioner, what age would you recommend practice of Yoga?

Sebastian: The earlier the better – absolutely. The problem with kids is that they are already flexible by nature, and recover from injuries very fast, so for them it is usually difficult to see the advantages of Yoga practice [in these early stages]. Also, the results you get from yoga are perhaps a bit more subtle than those you may get from weightlifting or drilling techniques, but if a young person practices yoga regularly it will benefit them immensely.

How and why do you feel Yoga translates over to Brazilian Jiu Jitsu (or all sports for that matter).

Sebastian: My simple answer is that Yoga actually gives you more energy. Or rather, you eventually learn how to conserve energy and not waste it. For me, it is impossible to not gain benefits in strength, balance and flexibility, given the challenging sequences I [or one may] do; when you are completely present in your Yoga practice, your focus, concentration and the quality of movements also increase. It is impossible for me to describe how good this is for sports; it simply has to be experienced.

Have you been on any ventures to parts of India or Thailand or ‘other’?

No, I have not. For me Yoga is a compliment to my life and not my lifestyle. My fiancée and I are always staying a couple of weeks after the IBJJF Worlds in California to go to as many different yoga classes as possible, and that is always eye opening. If you find yourself in Santa Monica, go to a few classes. You will not regret it!

Do you believe Yoga allows us to obtain a more peaceful state of being?

Sebastian: Yes, I wholeheartedly believe that a conscious yoga practice allows us to remove fluctuations of the mind and find a more serene and harmonious state of existence. A world of peace and love is far from impossible, as long as we all start where we are, and avoid procrastination and fooling ourselves.

Do you believe in concepts such as the chakra, karma, spirit and the soul?

Sebastian: Belief is the right word, since esoteric questions (or rather, inquires) has no proof or definite answer. I believe that “karma” is our own conscience, and that we deep down always know if what we do is good or bad for others. If we do bad choices that hurt others, we will unconsciously find a way to punish ourselves. I do not know anything about the concepts of chakras, or energy centers. Regarding spirit and soul, I do believe that there is one part of our being that is beyond living and dying, and that when our body is finished, we in a way return to where we started. I am not anxiously afraid of dying, and I like to believe that death is the crescendo of life. At least that is a comforting thought for me.

What are your future plans in terms of Jiu Jitsu, your Yoga practice, and YogaForBJJ.net?

Sebastian: I am determined to win Abu Dhabi Pro and Worlds in brown. After that we will see if my Yoga is ready to be taken to the next level in terms of strength and challenges. Waking up early and going to bed early is for sure the biggest factor in this. As for yogaforbjj.net, my goal is post several videos every week, and to even work with it full time. Members of the website are constantly sending me good feedback, so it is definitely worth the work!

Here’s an advanced video compilation, displaying Sebastian’s abilities through the practice of Yoga:

YOGAFORBJJ.NET

As mentioned, Sebastian not only practices Yoga regularly, but operates a website called Yoga for BJJ (www.yogaforbjj.net), where he demo’s beginner, intermediate, and advanced exercises related to Brazilian Jiu Jitsu – but suitable for any level of athlete. This is done using specific Yoga flows and vinyasa’s (the act of moving with the breathe) as well as teaching stretches for recovery, and injury prevention.

The videos for the premium membership ($14.00 (US) or $17.50 (CAN) / month) give you full access to videos: to further strength, movement and flexibility along with pre-competition and post training routines.

Yoga for BJJ (Brazilian Jiu Jitsu) with Sebastian Brosche (Yogaforbjj.net)

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MUNDIAL ABU DHABI 2013 – Kit James Dale x Sebastian Brosche by X-COMBAT

Rickson Gracie in particular, touted the effectiveness of Yoga throughout his career, in increasing ones Brazilian Jiu Jitsu capabilities – let alone, the importance of the breathe as a means of conserving energy, maintaining focus and managing stress levels. Eddie Bravo and many other BJJ practitioners further emphasize the importance of Yoga style stretching.

REFERENCE

Yoga For BJJ (www.yogaforbjj.net)

Rolling Back Time – Leandro Lo vs. Kron Gracie (IBJJF Worlds 2011)

We’re going to roll-back time to checkout one of my favorite matches of 2011: an encounter between Kron Gracie and Leandro Lo – two highly revered, and talented athletes.

Prior to this encounter, the two had stamped their mark in the Jiu Jitsu world; Kron needed no introduction – the son of the one, Rickson Gracie, while Leandro Lo was making ripples in Brazil. The two were now poised to meet at the IBJJF Worlds 2011 competition in Long Beach, California.

ANALYSIS OVERVIEW

Highlights in this match include Leandro Lo’s single-leg x-guard sweep, aggressive toreando pass attempts, followed by a brilliant back-take; Leandro takes a 6 to 0 lead just half-way into the match. As many of Lo’s opponents have found out in the past, once Lo sweeps, and applies his heavy top game, it can be hard to stand a chance.

Kron on the other hand, has other ideas, displaying a brilliant escape to retain guard (wrist control to hip escape); this occurring as Lo has his back.

As Kron retains guard, he begins to apply heavy pressure from bottom, momentarily stalling out Lo’s heavy top game – the rest is for you too see.

The winner of this match emphasizes composure, along with an endless will to fire back and maintain relentless pressure during key moments in the match (a testament to the level of conditioning endured beforehand).

The Importance of Mentorship in Brazilian Jiu Jitsu (or any sport for that matter)

It is not always easy to find mentorship in Jiu Jitsu or any sport for that matter. I will use mentor interchangeably with that of coach, a friend, or even a family member – someone who understands you, the game (that being Jiu Jitsu in this case), and someone who can ‘speak your language’ hypothetically speaking.

Mentorship, Leadership, Business-World

Whilst some teams carry an attitude fit for die hard competitors and beginners, it’s not always easy balancing the two, while pampering the ego’s of your higher ranked practitioners… So what makes a good mentor? and how can this be measured? (it can’t really be measured).

Well from my experiences, within the Jiu Jitsu community, a mentor is someone who instills that subtle, yet important sense of self-confidence; not just perceived confidence in how one treats others around you, but confidence directly towards YOU.

As the mentor, it is not an easy task – but it is also one which cannot be overlooked, because in Jiu Jitsu, YOU are risking life and limb when you’re in competition mode and even in training day in, day out.

If you have potential, and/or are seeking your optimal potential, a mentor goes a long way to instilling in you, a sense of self-confidence, self-belief, to follow through – because in most cases, the learning outcome and experience of competing or showing up to train bears fruit in the aftermath – and so it is not apparent beforehand.

So what happens when the opposite occurs? When you seek a coach, friend or family members guidance to locate your resolve, but yet it falls through; they simply don’t vibrate the chord you may be seeking – but do we really know what we’re seeking… maybe you’re an aspiring Jiu Jitsu practitioner training at a place where the crown jewel sport at your gym is MMA – and not Jiu Jitsu – hence your capacity for mentorship diminishes somewhat as a result. From my experiences, this is the game in itself.

(a) You can either move on to a new environment where you can inherit a new family – more suitable to what you are desperately attempting to achieve, with what little time is left, or (b) except the hand you’ve been dealt with and work within it.

I can assure you, the latter is living somewhat in denial, but subtle steps can be taken outside the gym to derive a sense of empowerment – such as the friends you keep close to you, as well as the techniques you study – attempt to practice. In addition, working your bio-mechanics (strength & conditioning) as is sport specific to what you are trying to achieve can be utilized towards mentorship from within.

Lastly, focus on yourself; focus on your goals; what are you trying to achieve? This achievement is yours to discover and work towards, and shared accordingly. As a result, take the steps to work towards them, and in the end, the fruit will come to surface. When you reach this point, you are there: so always thank your training partner(s) and coach thereafter – as you can never underestimate the platform you were presented with, to make it happen.

Positional Studies: The “Worm Guard”

Here it is folks: the “worm guard”. Highly popularized by Keenan Cornelius at the moment, here are some studies on what it exactly entails, and how to hit some of its variations:

BJJ Scout: Keenan Cornelius, Worm Guard Study
Analysis is around 1:30

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Jason Scully: Brainstorm Of The New Innovation

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This position emphasizes the key use of the lapel (to unbalance your opponent) and has a number of variations. More info available at BJJ Scout.

Positional Studies: BJJ Scout Featured Videos

It’s been a while since my last post but I’ve been on a bit of a hiatus due to injuries. Getting back into it now, with cross-fit and drilling/sparring on a day-to-day basis.

After sinking my teeth into some good roles on the mats yesterday, I got home feeling fired up – and that means doing some research via Youtube. I highly recommend taking a look into studies conducted by BJJ Bishop and BJJ Scout; BJJ Scout, in particular, features some truly in-depth and fairly accurate studies, with some catchy melodies to boot.

So here’s two notable studies I ran into via the BJJ Scout Youtube channel, highlighting unique tendencies used by Wrestling prodigy Ben Askren, and Jiu Jitsu star Michelle Nicholini.

• BJJ Scout: Positional Studies – Funk Rolling in BJJ (with Ben Askren)
• BJJ Scout: Michelle Nicolini Guard Study Part 1: Shin-on-Shin Sit Up Sweep
• BJJ Scout: Michelle Nicolini Guard Study Part 2: Shin/Spider Lever

Training @ The Art Of Jiu Jitsu Academy (AOJ), Mendes Brothers Jiu Jitsu

During the course of my latest venture (to San Fransisco, then to Orange County, California), was a desire to train at one particular facility, under a particular set of instructors I’d been a fan of over recent years – and I felt it was time.

For me, the Mendes Brothers (Rafael and Guillerme) were a duo I’d follow closely through social media, via Youtube, Facebook and Online Training – which I highly recommend.

Photo: The Mendes Brothers (Gracie Mag)

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I can say my 8 day training experience at AOJ (“Art of Jiu Jitsu”) delivered on point: confident, experienced instructors and competitors who knew what they were doing.

Classes are inspiring, structured, technical, and boast a high degree of challenge. In addition, the Mendes Brothers are always engineering new moves gaining somewhat of a name for being one of the contributors to ‘modern’ Jiu Jitsu, up there with the best of them. I knew this was something to be seen.

As for the facility, the gym carried that luminescent glow we’ve all come to know, marked by pristine white walls/mats – a decor further accentuated by the Mendes Bro’s, multiple-time major championship winning aura. I was in for a learning experience, and a royal butt-kicking.

I dove into deep waters, taking part in the advanced class, as well as the competition class. On the first day, I saw some of the most competitive gi grappling the academy had to offer and can say there’s more then enough challenge here to test your will.

If you are a beginner (white or blue belt), rest assured that AOJ has fundamental and beginner class’s in abundance let alone a top notch program for kids/teens. Click here for the up-to-date Class Schedule.

THE FIRST FEW DAYS:

I’d have my hands full from day one. Guillerme partnered me up with his young adults (blue and purple belt). As time went on, I’d get to experience higher level competitors, and I can say they are effective champions for good reason. They all seemed to have slick spider guards and knew the intricacies involved in De La Riva / Inverted De La Riva position(s) – including the Berimbolo… Kiss of the Dragon… and how to counter these positions. They also had strong top game with pressure passing from in close (knee-slide etc.), or from a distance (leg drag, long-step, x-pass), with a great understanding on weight distribution and movement that became difficult to contend with.

I did my bit and showed up regardless of any outcome – I promised myself I was there to train and experience as much high level competition/instruction as I could, and despite aches and pains, would continue training twice a day, taking the weekend off.

I had a sense that Guillerme and Rafa were gauging where I was at – in terms of skill-level – partnering me up with a degree of ‘opponents‘ who could take me to my limits, and then furthered that with those who could take me near-beyond breaking point. I realized this was a good thing: it was an opportunity to identify my weaknesses; good instructors such as Rafa and Guillerme know what this is all about – and I can say competition and advanced classes are no joke. Expect to work as hard as you have ever worked before, and there will always be thoroughbred Mendes Bro’s practitioners (Mason, Gustavo, Rick, Evan… etc. just to name a few) who will ensure you’re out of your comfort zone.

If you really feel the need to experience true mastery, Rafa and Guillerme are more then willing to show you the ropes – and I was lucky enough to get a roll or two in with Guillerme during sparring time. You can read an article I wrote about my experience rolling with Guillerme during his visit to Canada sometime a year ago. This time around, same story: Guillerme kept it playful, allowing me to work my game, to eventually take my back using a lightning fast step-over as I attempted to pop back off my back, with a single.

As great instructors would, Rafa and Guillerme were attentive to the students, providing tips during technique, and gauging energy level’s and ability during sparring.

Source: Mendesbros.com – training at the Art of Jiu Jitsu Academy, Costa Mesa, Mendes Brothers

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CLASS STRUCTURE AT AOJ – COMPETITION SESSIONS:

In competition class, we would begin with a 5 minute run for warm-up, followed up with positional drills, by which you are to apply a technique of your choice to deal with the situation – as adapted from that weeks lessons. Examples include the following: (1) We were instructed to hit a take down of choice from standing (2) Another example would be to hit any take down followed up by a submission of your choice (3) Another example [from a different position] would be to pass your partners spider guard and go for a submission, or (4) use the spider guard (on bottom) and hit a sweep followed up by submission. You get the idea.

After two to three positional drills, we’d lineup and be assigned groups (4 per group), by which 2-3 minute rounds would ensue (1 v 1) – position or submission. We would then cycle through each other for 4 rounds.

After (what I believed to be) 12 exhausting rounds, the class of 25 – 40 students would once again line-up, and be assigned one opponent, by which the entire class would observe a 2 minute match unfold. Not all competition classes ended this way: on some occasions, class would finish off with 1 or 2 rounds of 5 minute sparring – you pick your opponent.

Sounds exhausting eh? 🙂

CLASS STRUCTURE AT AOJ – ADVANCED SESSIONS:

As for the advanced class, more focus was placed on drills/repetition. Rafa or Guillerme would begin class with a discussion on the technique(s) being focused on for the week, and would follow this with demonstration and detailed instruction on the techniques for the day, emphasizing what to avoid while executing each step. The focus for the week I was there was spider guard from bottom, and passing the spider guard on top.

After 3 to 4 (2 minute) rounds of drilling technique with differing partners each time, Rafa/Guillerme would take questions. They would spend up to 20 minutes answering 3 to 4 concerns and announce that it’s sparring time shortly after. We would work first point sparring (if there were too many students present), or simply pick a partner and go 5 minute rounds for a period of 3 to 4 rounds.

Rafa and Guillerme always set time aside to answer concerns/questions and their answers were re-assuring – as if we were getting invaluable information on how to really deal with situations. I had some concerns of my own when getting tied up in the leg lasso, and when to execute the ‘windshield wiper’ to finalize a pass; Rafa would provide some awesome tips on how to deal with these situations.

BACK TO CANADA:

I learned a lot (identified a number of weaknesses), and had an awesome time being in the presence of the Mendes Brothers and their advanced competitors. I also made another realization: and that is developing a true appreciation for the Mendes Bro’s Online Training Program. I now find this to be indispensable and have re-activated my account. The techniques we learned in class are available here and are updated near-daily; not to mention, you’re getting some of the best instruction out there, with an emphasis on the fundamentals and advanced-level techniques.

I believe any practitioner looking to advance their game would do well to sign up for an online account – any at that… and there are many out there. I believe it’s best to register for one that stays true to the fundamentals, applies to your style of game, and is in alignment with how you intuitively feel about where it could take you 1, 2, 3, 5 years down the road.

Art of Jiu Jitsu Academy, Mendes Bro’s – Team Training Photo

Art of Jiu Jitsu Academy, Mendes Bro’s

Art of Jiu Jitsu Academy, Mendes Bro’s – Team Training Photo

BJJ Hacks: Leandro Lo – “My Passes, My Guard, My Game”

Leandro Lo is living the dream.

Here’s the most recent video from BJJ Hacks, who caught up with the 2 x Worlds, 4 x Brazilian National, 3 x Copa Podio GP Champion… and counting:

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BJJHACKS: “Leandro Lo is changing the way people think about how to pass the guard. His unconventional passing style, coupled with his own almost impossible-to-pass hybrid spider guard, have helped him rise to the top of the competition scene.

In this exclusive video we go inside the gym to see how he trains, how he developed his famous game, and how the Miyao brothers are the ones responsible for pushing [him] more than anyone else.”

Stuart Cooper Films: Jiu Jitsu – “A Way Of Life”

On January 8, 2014, Stuart Cooper Films released a fantastic motivational video, titled “Jiu Jitsu – A Way Of Life.” The video may leave you speechless, as it comprehensively articulates this amazing sport through the eyes of top Jiu Jitsu fans and practitioners.

This is just one of a number of amazing videos released by Stuart Cooper, and I would urge you to subscribe to his Youtube channel, for future compilations.

For now, here is the latest, in its entirety:

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Stuart Cooper: “Please take the time to watch my new motivational BJJ video featuring very wise and inspiring words from the worlds best BJJ Athletes in the world, such as ADCC Champions Andre Galvao, Dean Lister, Rafael Lovato JR, and Roberto “Cyborg” Abreu… Also featuring words from Joe Rogan, Fernando Maccachero and Nic Gregoriades. In this new video i have tried to create something that inspires and motivates the BJJ community and also to encourage more people to take up the sport. The aim of this video is to also show that BJJ is more than just a sport and how it brings people together from all walks of life. It creates, friendships, relationships, discipline, respect, self confidence and gives people a purpose and something to strive and aim for in life. To me BJJ is the most amazing sport that always continues to grow and evolve around the world.”

Brazilian Jiu Jitsu: Notable Matches, 2013 (Gi and No Gi)

To bring in the New Year, I scoured Youtube for videos of matches available to the public – ones which I’d seen previously or had heard of, or found based on having prepared this list. So here are my top 5 favourite matches of 2013. The criteria is based on the level of action, competitiveness and technicality shown by both fighters throughout the course of the match. Interestingly, 4 of the 5 selected, are no gi matches.

1. Eduardo Telles vs. Felipe Pena, 2013 No-Gi World: What more can you say. This match is back-and-forth, until the very end.

2. Kron Gracie vs Gary Tonnen, ADCC 2013: We look to ADCC and find a top-tier match. Watching this match live, was truly exciting. Gary Tonnen earned the name “the people’s champion” leading up to his ADCC debut, and his match against a sure-to-be-legend, Kron Gracie, proved exactly why. After Kron mounts Gary, then takes his back, Kron threatens a devastating arm-bar around 4:25 of the match video. Somehow, Gary manages to find a way out, and reverses the flow of the match by taking Kron’s back – a feat rarely seen. The two continue to fight in deep waters, while experience and tenacity proves to be the determining outcome.

3. Caio Terra vs Bruno Malfacine, 2013 IBJJF World Gi Championships: With history between the two competitors (Bruno getting the better of Caio in recent years), Caio had a lot weighing on this match, and the level of pressure could be felt throughout the arena and on live stream. The match was intriguing from start to finish given the complexity of positional-play involved, and transitions traded between the two. Early on, Caio looks to be getting overwhelmed, as Bruno chips away with a strong top-game. As the match continues on, you get a sense that Caio is playing rope-a-dope, ala Muhammed Ali, but Bruno continues some fantastic pressure from the top. The match comes down to the final moments, when the two fight vigorously for the last inch of breathe and balance, with one of two, victorious in the process.

4. Kron Gracie vs. Otavio Souza, at Metamoris 2: A fantastic match. The two, go back and forth with guard sweeps, and Kron eventually puts on the pressure, to hit a lightning quick arm-bar for the finish.

5. Ben Henderson vs Leonardo Nogueira, ADCC 2013: This match goes through just about every motion, highlighted by some adept wrestling, and unending attempts at the guillotine choke.

6. Laercio Fernandes vs Rafael Freitas, 2013 IBJJF No-Gi Worlds: Another fantastic match from the No Gi, Worlds, emphasizing the notion of survivability, with high-level intensity to boot. A brabo choke is attempted early by Rafael Freitas, which threatens to end the match, but Laercio has other ideas. After the reset, we see some tenacious guard passing, as Laercio transitions brilliantly to take Rafael’s back. From here, Laercio begins to chip away, but Rafael Freitas’s choke defense/survival instincts are truly brilliant to see, irrespective of the outcome; this is a highly competitive match.

HONOURABLE MENTIONS:

• Keenan Cornelius v James Puopolo, FIVE Grappling California Invitational
• Sebastian Brosche vs Joao Miyao – Worlds 2013 Absolute
• Marcus Almeida “Buchecha” vs Rodolfo Vieira 2013 Worlds
• Paulo Miyao – Match 2, European Open 2013, Brown Adult, Feather
• Keenan Cornelius vs. Gianni Grippo, Boston Open, 2013, Brown Belt

NOTABLE SUBMISSIONS, 2013:

I was able to locate a few top-tier submissions executed in 2013, bearing in mind that it’s near impossible to see them all. This is obviously due to the fact that many submissions may not have been recorded and/or may not have been uploaded to Youtube. Nonetheless, I was able to conjure up some fairly worthwhile submissions, and here they are:

1. Knee-Bar: Braulio Estima vs Sergio Machado, IBJJF Mundials Worlds 2013
2. Omoplata: Clark Gracie vs Diego Borges – 2013 Copa Podio
3. Arm-Bar: AJ Agazarm vs Vitor Oliveira – 2013 American Nationals

Positional Studies: Lucas Lepri, Back-Take from Turtle, to Cross-Choke for Finish

Lucas Lepri knows a thing or two; he has competed and continues to compete on the world stage. In this video posted earlier this year, Lucas shows the most efficient method for taking the back with your opponent in turtle position; securing the points; then finishing with 2 cross-choke variations: