ROB UFC

Rob Whittaker Wins the UFC Middleweight Belt

Gracie Humaita Australia is proud in announce that our team member Robert Whittaker is the new UFC Middleweight Interim Champion. Rob won the title Belt at UFC 213, defeating the great fighter Yoel Romero. After fighting for 5 rounds, round showed amazing grappling and striking skills and won by unanimous judge decision.

Huge congratulations to Rob, for the amazing achievement, his trainers Alex Prates, Fabricio Itte and Henry Perez, and also to all training partners and supporters, GREAT TEAM WORK!

We are all pumped to see the belt at the gym, stay tuned and we will keep you informed about when Rob arrives from America and after relaxing from this hard fight.

Hard Work pays off, WELL DONE ROB, YOU ARE A TRUE CHAMPION!

RICK

Rickson Gracie Promoted to Red Belt

Rickson Gracie, legendary Brazilian Jiu Jitsu (BJJ) fighter has been promoted to red belt by his brothers and other high-ranking members of the jiu-jitsu community.

The surprise promotion was held while Rickson was giving a seminar in Las Vegas.

Rickson’s older brother Rorion was the one to orchestrate the promotion, accompanied by younger brother Royler Gracie, leader of Gracie Humaita International.

Gracie Humaita Australia would like to congratulate now Grand Master Rickson Gracie for this awesome achievement.

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What Are The Biggest Incentives for a Warrior?

There is no secret; the path to the victory consists of lots of training, focus and dedication. This all would not exist without motivation, and this is the driving force of an athlete. Although it’s a door that “opens from the inside out”, the external stimuli are critical to keep the warrior’s spirit alive. But what are those incentives? Where do they originate from?

Those who fight, know that there’s nothing better than feeling the heart beating stronger during a training session. The body seems stronger and although tired, you can go on and complete your goal. We breathe and live the gentle art. Thus, we have listed three types of incentives that make a difference for our warriors.

1- Listen to the instructor’s voice: There may be the whole world screaming in the stands, but that voice coming from your corner, low or loud, will stand out, echoing through your ears. Knowing that the guy who accompanied you your whole life is there, just next to you, will motivate you even more to achieve a positive result.

2- Having people cheering for you: When the gym guys get together and scream your name, jump up in their chairs, hit the walls… That typical euphoria scene in championships. Sometimes it may seem that they extrapolate a bit, but let’s speak the truth – it is way good to have these guys on your side, isn’t it?

3- Family Support: Parents serve as true superheroes in each of our lives. Some energetic reprimands, demands, but there’s nothing that makes you happier than seeing them excited for your victory.

Either one of these incentives or all of them, having an extra hand coming from outside the mat is very good, right? OSS!

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Rob Whittaker Preparing to UFC 213

Our Champion Rob Whittaker is training hard on his last week of preparation for the UFC 213 against Yoel Romero. This fight is for the Interim Middleweight Championship.

Lets do it Rob, the whole Gracie Humaita Team is with you in this battle!!!

Check it out!

Sub Only

Gracie Humaita Australia First Place at Aus Sub Only Comp

Huge Congratulations to all Gracie Humaita Brazilian Jiu Jistu (BJJ) Australian Team for the 1st Place on the Kids Division and 3rd on the Adults Division at Aus Sub Only.

Australian Submission Only is a new and exciting bjj and grappling tournament with both gi/nogi, multiple weight divisions and a submission only rule set!

With the rise in popularity in sub only rules aiming to bring you some of the best competitions around with a high level competitors.

Well done!

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4 Important Points About Grip Fighting in Jiu Jitsu

1) Grip strengthening

You want to have a strong grip? Train it like any other muscle group or action that you want to improve.
A Russian judo competitor told me that he used to train his grip by hanging a gi over a chin up bar and doing a timed hang for as long as his grip would hold out.

Some gyms are equipped with thick ropes suspended from the ceiling where climbing the rope will really test your pulling power and endurance.

*Tip: I like to thread a kimono through the handles of TRX straps/ handles and pull with a handful of cloth grip for my pull ups to imitate pulling an opponent in for a choke.

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2) Know when to grip

At a spider guard seminar held by the great competitor and Bjj World Champion Romulo Barral I asked him about the importance of a strong grip to play his spider guard game. In spider guard a powerful controlling grip on the sleeves is absolutely critical.

Romulo replied that yes, he did perform specific strengthening exercises for his hand and forearm strength. But his secret was learning WHEN to apply strength and when the grip could be relaxed slightly.

He explained that anyone’s grip would soon be exhausted if you attempted to squeeze 100% power ALL the time!

3) Who is dominating the grips?

Watching one student try to pass the guard of the bottom player we see both fighting for sleeve control?
The question is: “If BOTH fighters have grasped each other’s sleeves…who is dominating who?”

The simple rule of thumb is: whoever has the bent arm is likely dominating the grip When grasping your opponent’s sleeve, make sure YOUR arm is bent and your elbow is pulled close into your body!

4) Judo grip fighting

In the world of international judo competition grip fighting has evolved to an entire set of skills and strategies in itself. “Kumi kata” it is called in Japanese and the wisdom is that whoever secures their favorite grips first will most likely get the throw.

Judo grip fighting teaches that it is possible to dominate an opponent just through superior gripping techniques and nullifying his offense.
A significant part of this grip training is learning the techniques to break your opponent’s grips.

This strategy is also successful on the ground in passing the guard. If you do not allow your opponent to secure their favorite grip, it is very difficult for them to obtain enough control to pass your guard.

* Tip: Before trying to pass against an opponent’s strong grip, stop and break the grip your opponent is using to control your collar or sleeve.

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How to Control BJJ Anxiety?

In the pre-championship stage, on those days preceding graduation or, the most common of all: that strange feeling just before stepping on the competition mat. What all these situations have in common? Anxiety.

Considered to be the disease of the century by one of the greatest psychologists of the world, Augusto Cury, anxiety is one of the human mind problems that most affects people worldwide. This problem can be even more prevalent among athletes who are under pressure and with a routine of intense training. But how to mitigate the effects of anxiety? According to the doctor Arthur Frazão, there are 7 tips to help you control it:

  1. Change your attitude toward the problem. Try to find out about what is causing the anxiety;
  2. shield-114440_640-2Respect your limitations and, when necessary, ask for help;
  3. Take a deep and calm breath. Close your eyes, imagine yourself at a beach and the sea with increasingly slow waves;
  4. Keep positive thoughts and avoid situations that may refer to negative or self-defeating thoughts;
  5. Value and live the present. If anxiety is caused by the past, nothing can be done to change it; if it is related to the future, it can keep you from actually living the present;
  6. Identify what causes the anxiety or sadness and keep yourself away from those things;
  7. Engage in any activity and keep your mind focused on this goal, avoid distractions and especially those situations that can cause anxiety.

And, of course, in addition to following these tips and besides the practice of jiu-jitsu, look for other “calmer” physical activities like walking on the beach, swimming and cycling. After learning this, it will be surely easier to deal with the pre-championships anxiety. OSS!

Source: www.tuasaude.com

superfoods

Top 5 Superfoods to Power up Your Jiu Jitsu

Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves.

5.Broccoli

vroccoli

A staple in any proper diet for weight loss. It comes with just 34 calories per 100 grams and it’s packed with 7 grams of complex carbs, 3 grams of protein, no fat and plenty of vitamin C, vitamin A , calcium and iron.

You can add Broccoli to any of your meals during the day.

Recipe: Parmesan-Roasted Broccoli

Total time : 35 mins

Servings: 6

Ingredients:

4 to 5 pounds broccoli

4 garlic cloves, peeled and thinly sliced

Good olive oil

1 ½ teaspoons kosher salt

½ teaspoon freshly ground black pepper

2 teaspoons grated lemon zest

2 tablespoons freshly squeezed lemon juice

3 tablespoons pine nuts, toasted

1/3 cup freshly grated Parmesan cheese

2 tablespoons julienned fresh basil leaves (about 12 leaves)

Directions

Preheat the oven to 425 degrees F.

Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.

Remove the broccoli from the oven and immediately toss with 1 1/2 tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot.

  1. Goji Berries

Goji berries

Goji, goji berry or wolfberry is the fruit of Lycium barbarum, two closely related species of boxthorn in the family Solanaceae. The Goji berries are also a complete food , coming with 11 grams of protein , 21 grams of carbs (only half of which are sugar) and one gram of fat all in 83 calories (per 100 grams). It also comes with a huge amount of Vitamin A and Vitamin C. It can be added as a desert after your meals, preferably not in the evening because of the big amount of carbohydrates contained.

Recipe : Vanilla Almond Goji Berry Granola

Time: 30 minutes

Servings: 4

Ingredients:

3 cups oats

1/3 cup silvered almons

1/3 cup sweetened coconut flakes

½ teaspoon ground cinnamon

Pinch of salt

1/3 cup grapeseed oil (safflower will work too)

1/3 cup agave

1 vanilla bean, scrapped

¼ cup light brown sugar

1/3 cup Goji Berries

Directions :

  1. Preheat oven to 325 degrees. Line a baking sheet with parchment. Set aside.
  2. In a medium bowl, mix together oats, almonds, coconut flakes, cinnamon and salt.
  3. In a small saucepan, combine grapeseed oil, agave, vanilla bean inards, vanilla bean and light brown sugar. Heat to a simmer (and until sugar is dissolved) and remove from heat. Drizzle syrup mixture over oat mixture, and toss. Transfer granola mixture onto sheet pan and spread evenly. Bake for 20 minutes, or until golden brown, mixing it once at the 10 minute mark. Let granola cool completely on a wire rack. Break it into chunks and mix in goji berries.
  4. Using your hands, break granola into chunks; transfer to an airtight container and add goji berries and mix.
  1. Quinoa

quinoa

Ever wanted a powered up version of rice? Here you have it !Quinoa is a species of the goosefoot genus (Chenopodium quinoa), a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beetroots, spinach and tumbleweeds. Quinoa is a rice-like food coming in with 368 calories per 100 grams , 64 grams of complex carbohydrates and 14 grams of protein. It is a complete food that can be used regardless of your bodyweight goals. It is also a good source of Vitamin B1,B2,B6,B9, Magnesium and Phosphorus, and a very good source of Manganese.

Recipe: Lemony Quinoa Salad with Shaved Vegetables

Total time: 1hr 25 min

Active time : 25 min

Servings: 4

Ingredients:

8 large red radishes or 1 large watermelon radish

1 small black radish

1 medium carrot, peeled

1 medium fennel bulb, cored

1 cup quinoa, preferably red, rinsed

2 ½ cups wated

Finely grated zest of 2 lemons

Juice of 1 lemon

2 tablespoons vegetable oil

Salt and freshly ground pepper

1 Using a mandoline, thinly slice the radishes, carrot and fennel bulb. Transfer to a large bowl of ice water and refrigerate for about 1 hour, until crisp.

2 Meanwhile, in a saucepan, bring the quinoa and water to a boil. Cover and cook over low heat until the water is absorbed and the quinoa is tender, 20 minutes. Let cool.

3 Drain and dry the vegetables. In a bowl, combine the lemon zest and juice with the oil. Add the quinoa and toss; season with salt and pepper. Serve the quinoa in bowls, topped with the vegetables.

  1. Eggs

eggs3

The egg is maybe the best food when taken pound for pound. People have said for a long time that eating the yolk causes high cholesterol however that could not be further from the truth. The dietary cholesterol does not influence the cholesterol levels in the body. One whole egg contains about 5g of fat and 6 grams of protein all within 77 calories. It makes for a complete protein source and it’s great for breakfast in the morning.

Recipe: Creamy Cottage Cheese Scrambled Eggs

Time: ~10 mins

Servings: 2

Ingredients:

1 tablespoon butter

4 eggs, beaten

¼ cup cottage cheese

Ground black pepper to taste

1 teaspoon chopped fresh chives

Directions:

Melt butter in a skillet over medium heat. Pour beaten eggs into the skillet; let cook undisturbed until the bottom of the eggs begin to firm, 1 to 2 minutes.

Stir cottage cheese and chives into eggs and season with black pepper. Cook and stir until eggs are nearly set, 3 to 4 minutes more.

  1. Oats

oats

A staple in most athlete’s nutrition. They come in with 7g of fats, 13 g of proteins and a whooping 69 grams of carbohydrates of which only 1 gram is sugar, all in 379 calories (per 100g) . People usually eat them in the morning due to the slow release of carbohydrates and fiber content making for a satisfying breakfast but they can be eaten anytime throughout the day perhaps avoiding them in the evening if you want to lose weight.

Recipe : Sunday Morning Oatmeal

Total time: 25 minutes

Servings: 4

Ingredients:

1 ½ cups whole milk, plus extra for serving

1 ½ cups quick-cooking (not instant) oatmeal

½ teaspoon kosher salt

1 banana, sliced

½ cup dried cherries

½ cup golden raisins

Pure maple syrup or brown sugar, for serving

Directions

Heat the milk plus 2 cups of water in a medium saucepan until it starts to simmer. Add the oatmeal and salt, bring to a boil, then lower the heat and simmer for 4 to 5 minutes, stirring occasionally, until thickened. Off the heat, stir in the banana, cherries, and raisins. Place the lid on the pot and allow to sit for 2 minutes. Serve hot with maple syrup or brown sugar and extra milk.

 

Written by Gabriel Necula

ALEX

Drilling – The Key for Improvements

What is the most neglected part of many jiu-jitsu students training? Behind training standup, drilling is often neglected in favor of rolling.

Rolling is perhaps the most fun part of jiu-jitsu and a chance to see if you can realistically apply your techniques against a fully resisting opponent. It is NOT however the best way to ADD a new position to your jiu-jitsu.

When you have learned a new technique and first try it out in live rolling it is unlikely to be successful. You have not acquired enough skill to apply it correctly and your opponent can counter it. This can discourage you from trying it again.

Before going live with that new technique you should drill it with a partner for many repetitions to burn it into your muscle memory.

How To Drill Effectively

1) Get a partner and perform sets of 10 – 20 repetitions of the move before your partner takes a turn. Don’t do 5 reps and then digress into talking about a move that you saw on YouTube. Get those reps in!

2) Initially focus on getting the mechanics correctly. Each part of your body has a role to perform in the technique. Pay attention to the details. Fit your body in tightly, move your hips correctly, get the proper grips. Don’t worry about speed and strength in applying the move.

Applying a move incorrectly at full speed and power is not helping you. First get the move technically sound with all parts moving correctly. Then we increase the resistance in the next step.

3) Increase the resistance slowly.
Ok, you can execute the move well with no resistance from your training partner. But when you roll it will be a very different thing.

Start by increasing the resistance incrementally. Ask your partner “Make your body strong about 25%” and try the move. It feels different and you will have to adjust how you move. Then go to 50% resistance.

Secondly, add speed to your technique. Starting from a neutral position, perform the technique more quickly (without losing the correct mechanics!). How fast will you have to execute the technique in live rolling?

Once you have the mechanics down, try to imitate the same conditions as in rolling.

4) Positional sparring
Nearly every top level black belt I’ve discussed training with advocates positional training as a valuable method to improve a position.

Restricting your sparring to one position (ex. Pass / keep the half guard) will maximize the training time spent in the specific position that you are looking to improve.

In a free roll you might not even get to the position that you are looking to improve! positional training will focus your training time exactly in the position that you wish to improve.

After some concentrated drilling you will be ready to introduce that technique to your free rolling and see your jiu-jitsu game expand.