Drill To Win - Andre Galvao
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A with Kevin Howeil M "a"a"4 r Si bifer 12 Months to Better Brazilian Jiu-Jitsu Andre Galvao with Kevin Howe!! Las Vegas First Published in 2010 by Victory BeltPublishing Copyright © 2010 Andre Galvao and Kevin Howell All rights reserved. No part ofthis publication may be reproduced or distributed in any form or by any means,electronic or mechani cal,or stored in a database or retrieval system,without prior permission from the publisher. ISBN 10:0-9815044-8-5 ISBN 13:978-0-9815044-8-3 This book is for educational purposes.The publisher and authors ofthis instructional book are not responsible in any manner whatso everfor any adverse effects directly or indirectly as a result ofthe information provided in the book.Ifnot practiced safely and with caution, martial arts can be dangerous to you and to others.It is important to consult with a professional martial arts instructor before beginning training.It is also very important to consult with a physician prior to training due to the intense and strenuous nature ofthe techniques in this book. Victory Belt ® is a registered trademark of Victory Belt Publishing. Printed in Hong Kong. Cover design by:Haley Howell Cover photo by:Gustavo Aragao Photographs by:Brian Rule Layout& Design by: Haley Howell I dedicate this book to the honor and glory of Jesus Christ, who gave me the opportunity to be born again.Thank you, Lord,for supporting me and giving me life. To my family and friends - thanksfor helping and supporting me during both the good and bad times. You will never know how deeply I love and appreciate you all. Finally, I need to thank my life long sponsors - Posto Acai and Vinac. Both of you took the chance with me when I wasjust starting with jiu-jitsu and I wish everybody could be as fortunate to have the support that you have provided me. Thank you. -Andre Galvao I dedicate this work to Haley and Oliver. For Haley: "I wonder what Pigletis doing,"thoughtPooh. "I wish I were there to be doing it, too." - Winnie the Pooh For Oliver: "You can know the name of a bird in all the languages ofthe world, but when you're finished, you'll know absolutely nothing whatsoever about the bird... So let's look at the bird and see what it's doing — that's what counts. I learned very early the difference between knowing the name ofsomething and knowing something." - Richard Feynman -Kevin Howell Contents Introduction 10 MONTH ONE:The Diet of a Champion 14 MONTH TWO:Strength Matters—Balance Does Tool 17 WEEK 02JE: General Strenotn & Conditioning BACK LOOSENING 18 LEG SWINGS 19 BALL PUSH-UPS 20 ALLIGATOR CRAWL 21 BALL SIT-THROUGH 22 PLANK CURL 23 CLOSED GUARD WALKING 24 TURTLE HURDLE 25 STANDING CLOSED GUARD SIT-UPS 26 KANGAROO HOPS 27 WEEK TWO:Balance UP & DOWN 28 TWIST & SPINS 29 ONE-LEGGED HOP 30 SCORPION KICKS 30 TOE TOUCH 31 SIT-UP MOVEMENT 31 BALL BOARD BALANCE 32 NOSE RIDER 32 BALANCING KNEE SWITCH 33 BALANCE BOARD SQUAT 33 WEEK TEEEE:Aduanced Balance & Conditioning SIDE-TO-SIDE PICK UP 34 BEAR CRAWL TO PUSH-UP 34 SUMO SQUAT 35 BALL SQUAT 35 TURTLE TUMBLE 36 ADVANCED MONKEY CLIMB 37 ALL-FOURS MONKEY CLIMB 38 WEEK POUR:Gymnastics lor Jiu-Jltsu BACK ROLL W/ HANDSTAND 39 WALKING HANDSTAND 40 ROUND-OFF 41 CARTWHEEL 41 SPIN WHEEL 42 CAPOEIRA HANDSPRING 43 HEAD POST TRAINING 44 ADVANCED HEAD POST TRAINING 45 MONTH THREE: Mastering the Basics 47 WEEK ONE: BreaHtalls & Sprauils BACK BREAKFALLS 48 BACK ROLLS 48 EXTENDED SHOULDER ROLL 49 STATIONARY SHOULDER ROLL 49 FORWARD SOMMERSAULT 50 ONE-SIDED BREAKFALL 51 FRONT ROLL 51 SPRAWLS 52 SQUARE SPRAWLS 52 SQUAT & ELBOW SPRAWLS 53 WIDE LEG SPRAWLS 53 LEAPFROGS 54 SIDE SPRAWL & LEG SWING 55 BACKWARD SPRAWLS 55 SLAP & SPRAWL 56 PARTNER BALL SPRAWL V££K TWO: Hip Escapes STATIONARY HIP ESCAPE 58 MOVING HIP ESCAPE 59 GUARD RECOVERY PUSH & SHRIMP 59 SIT-UP HIP ESCAPE 60 SIT-UP HIP ESCAPE VARIATION 60 SIDE-TO-SIDE HIP ESCAPE 61 HIP ESCAPE TO STOMACH 62 REVERSE HIP ESCAPE 63 SHOULDER ESCAPES 63 WEEK THREE: Upa THE BRIDGE 64 EXTENDED BRIDGE 65 BRIDGE TO HIP ESCAPE 66 WEEK FOUR:Teclinlcal Lilt MASTER'S LIFT 67 SIT-THROUGHS 68 FOUR-POINTS MOVEMENT 69 SITTING THRUSTS 70 THE MASTER'S THRUST 71 ROCKING SINGLE-LEGS 72 CRUMBLING HIPS 73 HIP ESCAPE TO MASTER'S LIFT 74 ROLL & SPRAWL 76 BREAKFALL,LIFT & SPRAWL 78 MONTH FOUR:Get Down!Throwing & Pulling Guard 80 WEEK ONE: Grip Flghllng BICEPS ROWS 81 COLLAR ROWS 81 BICEPS ROWS VARIATION 82 CROSS-CHOKE CURLS 82 WRIST GRIP PULL UPS 83 SPIDER GRIP PULL UPS 83 JOYSTICK GRIP PULL UPS 84 GRIP FIGHTING 85 ARM DRAG GRIP FIGHTING 86 PUMMEL TO BACK 87 WEEK TWO: lUreslling Tnrows BALL WRESTLING 88 SUMO SPARRING 88 WRESTLER'S SHOT TO LEAPFROG 89 DOUBLE-LEG TAKEDOWN 90 DOUBLE-LEG LIFT SPIN 91 DOUBLE THREAT: MASTER'S LIFT TO DOUBLE-LEG 92 SINGLE-LEG BALANCE 94 SINGLE-LEG SLIP 95 TAKEDOWN TO BACK 96 FIREMAN'S CARRY LIFTS 97 WEEK THREE:JudoTaHedou/ns FOOT SWEEPS 98 SHADOW IPPON SEOI 99 IPPON SEOI W/ ROLL 100 SEOI DROP 102 SEOI W/ LEAPFROG 103 O-GOSHI 104 IPPON SEOI EXCHANGE 105 UCHI MATA CAN-CAN 106 THROW GAUNTLET 108 THROW W/PUSH UPS I 10 HUMAN BELT RESISTANCE THROWS M 2 WEEK FOUR:Pulling Guard JUMP THE GUARD t3 FLYING TRIANGLE I 14 CLOSE UP 1 15 DOUBLE-LEG & GUARD PULL 116 MONTH FIVE:Getting Out of Trouble I 19 V££1C ONE:Standing Escapes SHOVEL LIFTS 120 STANDING KIMURA ESCAPE 121 WEEK TWO:Side control Escapes DEAD WEIGHT HIP ESCAPE 122 BAIT TO ARMBAR 123 BRIDGING ROLLOVER 124 GRIP & SIT UP 125 HIP ESCAPE TO ROLL OUT 126 ARM GUARD 128 WRONG POSITIONING 128 ROLLIE-POLLIE 129 PENDULUM ESCAPE 130 WEEK TEHEE: Hnee-on-Beiiu.Mount.BacK Escapes WALL HIP LIFTS 13! OPEN GUARD RECOVERY 132 MOUNT ESCAPE TO GUARD 133 BACK ESCAPE MOVEMENT 134 WEEK FOUB:Turtle Escapes TURTLE LIFT 135 MASTER'S TURTLE LIFT 136 SIT-OUTS 137 SIT-OUT TURN 138 TURTLE SIT-UP 139 MONTH SIX: Midterm Review 141 MONTH SEVEN:En Guarde - Feeling & Passing the Guard 143 WEEK ONE:around-tne-Legs Passes MONKEY WALKING 144 HAND-TO-FLOOR TORREANDO 145 TORREANDO TO KNEE-ON-BELLY 146 TORREANDO TO ARMBAR 147 WEEK TWO: Mastering Around-tne-iegs Passes HIP & KNEE PIN 148 KNEE PIN TO ARMBAR 149 HOOK REMOVAL ISO HOOK DETAIL ISO THE TERERE PASS 152 CHINSTRAP PASS 154 WEEK TEHEE: under-tne-LegsPasses SINGLE UNDERHOOK DRILL 156 DUCK-THROUGH PASS 158 THE DUCK-THROUGH SLIDE 160 THE OVER-AND-UNDER PASS 162 THE LEO VIEIRA TRAP 164 WEEK FOIJH: AcroPatlc Passing HEADSTAND PASS 166 SWITCHING HEADSTAND PASS 167 HIP ESCAPE HEADSTAND PASS 168 CARTWHEEL & SPIN RECOVERY 170 MONTH EIGHT:Staying Dominant•Top Transitions 173 WEEK ONE:Side control Drills HIPS & BALL MOVEMENT 174 QUARTER NELSON TRANSITION 175 ARM CONTROL TRANSITION 176 THE KNEE CUT TRANSITION 178 KNEE SMASH PASS 180 KNEE-ON-BELLY POP-UP 182 KNEE-ON-BELLY BALL MOVEMENT 183 KNEE-ON-BELLY RETREAT 184 FAST MOUNT 185 MOUNT FLOW 186 WEEK TWO: Knee-on-Beity Drills KNEE-ON-BALL 188 CIRCLE THE BALL 189 SIDE-TO-SIDE KNEE-ON-BELLY KNEE-ON-BELLY PIN TRANSITION KNEE-ON-BELLY STEP-AROUND 192 KNEE-ON-BELLY TO COWBOY MOUNT 193 KNEE-ON-BELLY TO ARMBAR 194 KNEE-ON-BELLY TO SPINNING ARMBAR 195 WEEK TEREE:MouniOrills MOUNT CONTROL |96 MOUNTED ARMBAR |97 ARMBAR SWITCH 198 HALF MOUNT HIP SWITCH 199 WEEK EOUR:Bach Drills TURTLE PRESSURE 200 HUMAN BALL 201 LEO VIEIRA BACK ATTACK 202 THE BACKPACK 203 BACK CONTROL MOVEMENT 204 BACK TO ARMBAR 205 MONTH NINE:The Wet Noodle - Guard Part One 207 WEEK ONE: Basic Duard Mouement HIP-UPS 208 SOLO TRIANGLES 209 FOLLOW THE LEADER 210 HOOK& FOLLOW 212 WALL RECOVERY 213 HIP CIRCLES 214 INVERTED GUARD MOVEMENT 215 WEEK TWO: Closed Guard ARMBAR 216 ARM PUSH TRIANGLE 217 KNEE-INSIDE OMOPLATA 218 HIP BUMP SWEEP 219 KIMURA 220 GUARD JUMP & ROLL 221 CLOSED GUARD SHOULDER ROLL 222 OMOPLATA SHOULDER ROLL 223 TRIANGLE SHOULDER ROLL 224 MASTER ATTACKER 225 WEEK TEEEE:Bulieriiu Guard BUTTERFLY SIT-UP 226 BUTTERFLY LIFT 227 BUTTERFLY KICK-OUT 228 BUTTERFLY LIFT & TRAP 229 SIT-UP DRILL 230 SCOOT-AROUND 231 SAME-SIDE ARM DRAG 232 TUG AND PUSH 233 SIDE-TO-SIDE ARM DRAG 234 WEEK EOUE: Guard inainienance ROCKING CHAIR 235 LEG THROW TO GUARD RECOVERY 236 RECOVERY TO TRIANGLE 237 SIT-UP HIP ESCAPE 238 BICEPS BLOCK & HIP ESCAPE 240 PASS BLOCK TO TRIANGLE 241 DOUBLE UNDERHOOK ROLL OUT 242 HEAD PUSHING ESCAPE 243 MONTH TEN:The Wet Noodle - Guard Part Two 245 WEEK ONE:Essential Guard niouement INVERTED MOVEMENT TO SPLITS 246 NORTH-SOUTH RECOVERY 247 HOOK & ROLL 248 CLOCK MOVEMENT 249 HALF SPIN 250 AROUND THE WORLD SPIN 25I VE£K TWO:Spider Guard FOOT CIRCLES 252 HIP ESCAPE FOOT CIRCLES 253 SPIDER SWING 254 SUPERMAN LIFTS 255 SPIDER HOOKS 256 MOVING SPIDER 257 SPIDER LASSOS 258 SPIDER TRIANGLE 259 SPIDER LASSO TO TRIANGLE 260 WEEK TEREE:EKPloring me open Guards DE LA RIVA TO BACK 261 X-GUARD MOVEMENT 262 WEEK POUR:Training me open Guard ONE-HANDED SPARRING 263 BALL SPARRING 264 MONTH ELEVEN:Chain Reaction - Combination Drills 266 WEEK OEE;oeiensiue start BRIDGE TO UNDERHOOK PASS 267 SIT-UP HIP ESCAPE W/CARTWHEEL 268 OMOPLATA DEFENSE 269 WEEK TVOi Passing starting Point TURTLE MASTER 270 CARTWHEEL & RECOVERY 271 DOUBLE UNDERHOOK PICKUP 272 PASS TO BACK 273 DOUBLE UNDERHOOK FLIP TRANSITION 274 VEEK THREE & POURi From me Guard OMOPLATA SWEEP AND ESCAPE 276 SCISSOR SWEEP & MOUNT DEFENSE 277 SPIDER SWEEP & GUARD RECOVERY 278 HIP BUMP SWEEP W/MOUNT DEFENSE 279 BACK & FORTH SUPERMAN SWEEP 280 STANDING SWEEPS 281 ROLLING SWEEPS 282 SNEAK TO BACK 284 MONTH TWELVE:Final Exam 287 HIatoqrInflu-fltMU I was born in Sao Sebastian, Brazil, a quiet beach city off the coast of the state of Sao Paulo. When I was a preadolescent,around ten years old, my family moved to Sao Jose dos Campos,Sao Paulo,and this is where my brothers discovered judo and jiu-jitsu. Close to our new home was the Calasans academy,a judo school with links tojiu-jitsu as well. Both my oldest brother, Carlos,and my youngest brother, Gustavo, started training judo and jiu-jitsu because the academy was so close to our house and Master Calasans was always very generous to our impoverished family. My brothers would come home dally talking aboutthe academy,but I had health problems with asthma,so instead ofjiu-jitsu, my father enrolled me in swimming classes.This ended up being a blessing. I swam for three years to Im prove my asthma,and bythe second year, I didn't need the rescue inhaler anymore.By swimming three kilometers a day, I had increased my cardiovascular strength and my lung capacity, making my next move into contact athletics far easier. The more I swam,the more I wanted to become an Olympic swimmer, but my brothers would never stop goading me to try jiu-jitsu. They told me to train with them,and 1 chided them,saying that it was for girls and,"You guys have to hug men!" I really didn't like it, but they kept prodding me until I gave it a try. Finally, when I was around fourteen years old, I went with them to try a class.After the training session, I was exhausted and exhilarated. Both my brothers easily controlled and humbled me in class. I knew I was strong from swim ming, but I had no idea aboutthe type ofstrength I would need to learn thisfascinating art. This was my first experience with the mountain of work I would take on to become proficient in jiu-jitsu. Not all my trials would be physical. Although jiu-jitsu clicked with me and my brothers, it would not be easy for me to train. At the time that I finally gave it a try, my brothers were both training with Luiz Carlos "Careca" de Aguilar, a black belt Instructor under Oswaldo Alves. Careca would be my first Instructor as well, but only for three months. My family had financial problems, so I had to work in a pharmacy to help make ends meet. At the time, I was depressed because I felt like jiu-jitsu was slipping away from me. I worked atthe pharmacyfor overtwo years until I asked my dad If I could train jiu-jitsu again because I was young and I really loved it. He allowed me and my brothers to do it, but to ensure that we took it seriously, he said that if we did not win the championships, we would all have to go back to work.With the fire ignited, I began training in earnest at Careca's academy. I had just turned seventeen and knew that I had to train night and day to stand a chance at my first tournament.As an early white belt, my favorite move was the bull fighter, or torreando guard pass, and I used it exclusively to achieve my first tournament victory. With this, my father gave his blessing, and he worked hard to support our training as much as possible. At Careca's academy, my first real jiu-jitsu memory was that I was not one of the talented students. Careca confirmed this to me,and oddly enough, I beamed with pride. How strange to be happy about a lack of natural skill? For me,this elation stemmed from my strong perfor mances, both In class and at my first few tournaments. When I had to work three times as hard as my classmates to learn something, I knew I was not the wunderkind. When I saw new students excel where I struggled, I understood that my time in jiu-jitsu would be all about determination. Nowhere was this more obvious than when examining my relationship with Chuck,one of my closest friends at Careca's. He wassoflexible and fast(and flexibility is a talent), but he did nottrain like me.He didn't need to. What took me days oftraining to learn took him only minutes. However, as time went on, he drifted into drug use and focused less on training and more on his own talent. He knew that he could always"just pick things up."As a result ofour two diverging attitudes, I started to win even more championships,while his performance plateaued.The reason is simple, I slept, trained, ate well,focused, resisted partying, and excelled. Talent can help so much in the beginning, but you cannot reach the top without hard work. Careca supported me and my brothers very well. He took me from white to blue belt and did not ask for a dime. He knew of our family's plight, and all he requested was hard work and focus in return. I stayed with him until purple belt, but when I was a blue belt, I moved to Rio de Janeiro for six months and trained with Careca's master, Oswaldo Alves,a legendary Grade family black belt who was known for introducing many movesfrom judo back into jiu-jitsu. While in Rio, I trained daily with Alves and his top pupil, world cham pion Fredson Paixao. I trained hard while I was there, and I lived on the mats because I could not afford boarding.Though it sounds hectic. I look back at this time with fond memories. I would wake up, train hard, clean the mats,train yet again, clean once more, and sleep on the very same floors. I learned a lot from Alves about the Importance of repetition and focus.Alves would often use closely related sequential moves that taught the transitions between jiu-jitsu techniques. For me,these sequences told the story of jiu-jitsu—movement. When it came time to compete, Alves had us on the razor's edge. Due to his emphasis on physical training and continuous drilling, we went on auto pilot to the championships. When I got to purple belt, I returned to Sao Jose and continued my training with Careca, my original master. Shortly after I returned from Rio, Careca noticed that I was running low on training partners and that I needed something more than he alone With my first instructor, Luiz Carlos"Careca"de Aguiiar. (Photo:Andre's personal archive) Me and my master, Fernando "Terere"Augusto.(Photo:Kid Peitgro) 10 DR/LL TO WIN could offer. Atthe time. I enjoyed training in my home academy,sur rounded by old friends. However, Careca convinced me to reach farther, and he reminded me of my promise to my father. Feeling that I had the work ethic to go far In jiu-jitsu, Careca decided to send me to Fernando "Terere"Augusto, a famed jiu-jitsu world champion, who could train me hard to the next level. By the time I left for Ter- ere's school, I was already a Mundlal and World Cup champion at blue and purple belt In both my weight and the open category. On Careca's recommendation,Terere immediately took me in. Not only would I live with Terere, but I would receive private lessons and dally teachings from him at his Master Team-affiliated academy. Later, when I would go on to repeat my weight and open-class Mundial wins at brown belt, I would attribute this to Careca's willingness to see me reach my potential. This time in my life is epitomized by Terere's graciousness and guidance. I don't think myjiu-jitsu today would be anywhere as good Visiting Terere's favela with Suss! Dahl and Kid Peligro. 'S if not for him. I was very fortunate because Terere taught me (Photo: Leka vieira) SO many positions and he gave me private lessons for three years. With Terere, I hit the jiu-jitsu lottery. He never charged me for any lessons, and he allowed me to live with him. He took me to his parents' home in Sao Paulo, where we all lived together for years. We trained hard, and I learned the intricate details and variations in positions. I also learned about the winning psychology. Terere gave me his best. I learned so much in this period, and it really opened my mind to jiu-jitsu. While training with Terere, he splintered from the Master Team to form TT Academy (Terere and Telles Academy) and that's when people started learning my name. I was Terere's best student,and he would later give me the brown and black belts. TT was a competitive powerhouse,focused on a winning attitude.Terere would always let us know,"If you train hard, you will win." There were so many good fight ers that came from here,and in many ways TT brought on a new era ofjiu-jitsu champions. With other competitors like Rubens "Cobrinha" Charles, Lucas Lepri, the Langhl and Mendes bros, Ramon Lemos, and Gilbert"Durinho" Burns,we had a lot of hungry guys.Terere made us train hard, but train happy. His motto was simple, "If you watch TV, you have fun. If you run, you have fun. If you train, you need to have fun,too." He would always gauge us; If we were toofocused and overtraining, he would mellow us out before we got angry or burned out. Terere understood the power of stress. So my training was more enjoyable than ever. Terere also put it in my mind that victory came from the submission. Everything was angied toward the finish and we became an academy full ofsubmission specialists. Although Terere's academy was a dream come true, it was also a dream that would not last forever. During a flight from the United States,Terere had some problems and was detained in the U.S. penal system for a few months.We were all worried about his deteriorat ing mental state, and when he returned,things were not the same. Unfortunately, my jiu-jitsu master succumbed to a cycle of drug use and personal torment. This was a hard time in my life because I felt like I was losing my best friend and mentor. Meanwhile, I had just competed at the 2006 Brazilian Nationals and lost twice to world champion Marcelo Garcia. Before the matches, there was a lot of talk about our matchup,and I went into the event confident because of Terere's own winning history against Garcia. My lack of training and overconfidence cost me; Marcelo beat me once on points and again via choke. Later that year, I lost again to Marcelo Garcia, this time by advantages, in the finals of the 2006 Mundials. Combined with the loss of my master Terere, my defeats at the hands of Garcia sent me on a personal jiu-jitsu soul search. With 2006 being such a tumultuous year, I knew I needed to make a change and get the training necessary to beat Garcia. I needed a coach, because I have always looked to great figures in my life for guidance. I chose Leo Vieira of Brasa Team because we had trained together before with Terere at Master Team and I knew I could trust him and his training methodsasa coach.Training with Leo was incred ible because every class was like a seminar to me. I learned so much from him, and my jiu-jltsu IQ started to explode. Every day, we would train together, and again I felt fortunate to see jiu-jltsu being created right in front of me.Competing for Brasa was like a reunion ofold train ing partners. Instead ofgoing it alone, now I had a team with the Vieira brothers, Demian Maia, Felipe Costa, Robert Drysdale, and Rodrigo "Comprido" Medeiros. My jiu-jitsu was alive again, and the champion ships started coming. In my time with Brasa, I took first in the 2007 and 2008 Pan Americans as well as the 2008 Mundials, making this my best year in competition and the antithesis of my troubles In 2006. The following year, Leo Vieira decided to split from Brasa and Winning my first black belt world championship at the 2005 Mundials. (Photo:iMarce/o Alonso) Me with teammatesfrom Brasa.(Photo:Galvao's personal archive) €0 'iiiHrt. n M Hanging with teammates and Ramon Lemos {in white)at Posto do Acai, my sponsor.(Photo:Jason Hunt) create his own team,Check-Mat. I was at another crossroads.Should I slay with my friends and teammates at Brasa or follow my coach? For the first time in my career. I decided to stick with my friendships and leave my training in limbo. At this time, I was a multiple-time world champion and did not know where to go with my jiu-jitsu. This is when my old friend and teammate from my days atIT Academy, Ramon Lemos,asked me to form a new team with him. I had always dreamed of my own jiu-jitsu team, and now the opportunity was finally In front of me. 1 knew that it would be a success and that I would also need coaching for my own jiu-jitsu needs. Ramon was the perfect fit. He understood my strengths and weaknesses and had already brought many of our teammates atIT to the world-class level. With the team set, we decided on a simple name,Atos, in reference to the biblical Book ofActs. With Atos,the dreams of my father have been fulfilled; I have achieved championships and become a professional in jiu- jitsu. Now, I get to pass on the knowledge given to me by so many great friends and coaches. With Atos, I also have a responsibility as a dedicated Christian to live up to the true meaning of Acts. When I was younger, I just fought and trained hard and did not dwell on religion, even though I was born into a Catholic family. All of that changed when I met my wife, Angelica. Though she never forced me to go to church, I saw her as a shining example of God's will in action. Now I am a devout Christian, and I tell everybody that Jesus is the way to happiness. I know that others have different views,and that Is okay, but I have to go with my experiences as well. My mind-set changed a lot once I found God. Now I am happier because my life has changed for the better. I am married, I have a beautiful daughter named Sarah,a house,and a car. Before, I made money but had nothing, but with God, I now have everything. I think that God knows everything in your life. When I lost to Marcelo or Terere had his problem, I believe it was all in God's plan for me.All my experiences have led me to this point In my life. God brought me all my greatcoaches along the way,and pointed me in the right direction to achieve all my goals. He showed me that hard work will pay off and I just have to focus on what is important in my life. Of course, I will have a victorious career and life because I have God! HOWTO USB THISBOOK Each chapter in this book represents a month in the year.Start at the first chapter and take each part day by day.There arefour weeks per month,and five days oftrain ing per week. Some days have one drill, and others have more than one. Follow the directions to each drill and practice the suggested repetitions until you feel proficient with the movement. If at any time you're not confident in your skill level, repeat the day, week,or month until you feel you have mastered the drill. There are many drills in this book that focus on basic concepts that will come up over and over again In your training. Feel free to take drills from earlier months and use them as warm-ups for other drills later on. Once you have a good feel for all the drills in this book, piece them together in your own circuits to best suit your training goals. While I believe whole-heartedly that doing drills is the most beneficial training method to get you ready for a competition, I do not mean for this book to trump your regular training regimen. Use these drills as warm-ups to class or with classmates during open mat. It is Important to keep learning new techniquesfrom your Instructor and sparring with classmates to keep your jiu-jitsu experience active. My system of drilling will help you make leaps and bounds In your jiu-jitsu in addition to what you are already doing. Againstformer rival, now Atos teammate, Gustavo Campos.(Photo:Marce/o Alonso) BOtHCSaOAL My immediate goal with this book is to take your jiu-jitsu to the next level by providing you with a one-year program ofimprovement. You will be training as I do and working what I know are the real "basics"of Brazilian Jiu-Jltsu: body movements. In my experience,there is only one way to program these neuromuscular transmissions, and that is through carefully designed drilling and sparring training. Although my personal aim is to use drills to get better at competition, it is just as importantfor noncompetitors to learn jiu-jltsu's invisible transitions. With drilling, your body learns the moves.Sparring Is equally important. With sparring, you learn to fight. You need both to be complete. Many fighters masterthe guard but have holes elsewhere in their game.You need to practice everything from scratch and build yourself into a complete grappler. From standing, you will need both takedowns and guard pulling. From the ground, it Is essential that you are well rounded In attack and defense, position and submission. If you have watched my fights you have seen that my jiu-jitsu has everything:takedowns,attack, defense,the guard,and top transitions.This book will provide you with a plan to fill your holes so that you become a more complete grappler, and It will only take two things: hard work and determination—the keys to success. IMPORTANCEorRMTNER DRILLS I think most jiu-jitsu students drill just enough, but don't really get the most out of partner drills. They just follow the standard class structure of hip escapes,solo drills, technical Instruction, and sparring instead of maximizing this useful tool. It is very Important that you 12 DRILL TO WIN make good use of your partner because you will benefitfrom his body weight and immediate feedback. When drilling, you should try to use two- or three-movement sequences so that you learn both to see and feel what's around the corner. Once you start training in ear nest, you will notice that this type of training takes the"edges" off your jiu-jitsu. Instead of sweeping and stopping and then passing and stopping, you will sweep,pass,and finish fiuidly. This not only helps with the aesthetic quality of yourjiu-jitsu, but it also results in a more overwhelming game. HOWTOTRAIN Obviously, you will not reach all yourjiu-jitsu goals with drilling alone(though it will definitely help more than only sparring),so I have outlined three steps to training. Sometimes you will need to train seriously, in these situations, you should work hard, imposing your best positions or your"A game." This should not be everyday,just for tournament preparation, because most fighters have the tendency to avoid bad positions. Most of the time, you should be training for enjoyment.At these times, you will train ail the positions, both offensive and defensive,transitioning a lot, and having fun. Other times you will test your skills by giving up advantageous positioning and trying to escape.You should practice like this with the best guys in the academy—not the white belts. This way,you will feel your jiu-jitsu improve. The final type oftraining,and possibly the most important,is positional sparring.This type oftraining is for perfecting a specific position or technique. You will train repeatedlyfrom the same position to gain confidence and learn the ins-and-outs of a specific situation. Circuit training isfor getting your heart rale to 170 beats a minute; this is essential for developing your competitive jiu-jitsu. If my next match is going to last ten minutes and I have ten movesthat I would like to prepare with, I will use one minute per move or pick four moves and drill intensively for thirty seconds each forten minutes total. Choose moves that get your heart pumping, moves that are constant and fast without letup. If you do the movements fast enough, you will pump your heart. As for creating the circuits, base them on the time of your matches. If you are a purple belt, your circuits will be seven minutes in duration. Then you recover for half or one full match before going again, if you can do this five times, you are in great shape. Just be sure to always mix up your circuits. If you focus solely on one drill, your body quickly adapts to the workout,and though this is good for learning a move, it can be detrimental to your tournament preparation. You can create many styles of circuits. You can do the timed circuits that I mentioned,or you can work out intensively for thirty seconds,and then rest thirty seconds. Short intervals of intense work are great for building explosiveness, while long Intervals at slightly lower intensity facilitate endurance. Depending on your training goal, circuit training can provide the necessary result. Many instructors emphasize competition, butthey do not know when competition starts or stops. Oftentimes,an instructor will put so much pressure on his students to win thatthey feel they cannot lose in front of him,even if it isjust in sparring during class. Whether you stall in class or win every day,either way,you inhibit your growth.Ofcourse It Is good for you to believe in yourselffor championships and challenges, but eventually in a competition you may have your back taken. If you're not prepared because you have rarely experienced this in the academy,you'll get lost. I think you need to train everything—defense,attacks,everything. If y...
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