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Title of class: Oracle Jiu Jitsu training program, strength and conditioning:
Video 1:
Video 2:
Video 3:
Notes:
Oracle Jiu Jitsu exercise routine strength and conditioning:
This routine has been put together specifically for the Brazilian Jiu Jitsuka. It focuses on specific muscle groups required for BJJ to strengthen and condition while protecting very specific parts of your body. The greatest chance of injury is likely in your knee ligaments. Strengthening and conditioning them will help you stay the long term course better. Modify to suit your needs based on your age, strength, and abilities.
Recommendation:
Days 1, 3, and 5:
Running: Your ultimate goal is to be able to last an entire class without breaks and not gas out during matches. This is a good benchmark for competitive training. Start with what you can manage and build upon it. If you do not enjoy running, make it enjoyable by NOT putting pressure on yourself to hit unrealistic targets. Gradually your stamina will get better. The key is to start and accomplish something each time. Small wins are important to your overall state of mind towards your long term goals.
If you have access to a thread mill, divide your estimated max by a third and mix in a HIT* (see below). For example, if you can run 6km, consider running 2km and switching to a below HIT routine. Run another 2km and switch to another HIT etc. This program is designed to mix aerobic with anaerobic exercises. The rationale is that BJJ has a substantial amount of anaerobic strength required. For example, when two individuals are locked in battle both exerting force, push, or pull. When neither are moving, this is called isometric exercise and it involves stationary positions where there is less of a demand on your cardio system. Similarly, sudden explosive movements aka transitions, as well, require anaerobic exercise. However, over the long haul, the match still requires cardiovascular endurance, particularly in competitions where there are only a few minutes potentially between rounds where you are going at 120% of your normal capacity.
Days 2 and 4:
These are easier days, allowing for recovery, yet working non-competing areas of your body. Notably, your knee ligaments which are prone to injury. These days employ the use of BANDS^. These elastic work out bands come in various forms from simple looped bands to tubes with hand grips. Whatever your choice, you can find them at Winners etc.
Use these days to stretch out your tired recuperating muscles and tendons. The roller is your friend.
Days 6 and 7:
Full rest and recovery (unless you’re coming into Oracle class).
* *HIT (High Intensity Training) routines include: (in order of importance)
Group A:
– squats
– lunges
– Olympic deadlifts
The first three are strengthening your glutes and core. All power comes from your glutes and core.
Deadlifts add muscle linking to the posterior chain for overall dramatic strength improvement
. It’s important to note that lifting heavy objects generally above the shoulder line is potentially hazardous to the rotator cuff. Hence we recommend stopping just below your chin. You’ve been warned.
Group B:
– v-ups
– triangles
– left to right weight/medicine ball passing
– leg drags
The above strengthens the core. A strong core is your foundation. Leg drags adds linking elements of muscles and speed.
Group C:
– those with access to equipment. Add
the following options:
– pulldowns (or chin-ups)
– pushdowns (or Hindu push-up’s)
the above adds some upper body strength conditioning routines
* Attempt to complete each set (3 in total) of HIT routines in-between your interval runs.
* If you don’t have access to equipment, most of the above can still be performed outside and modified with what’s available in public.
===============
^ Band work:
– Pumel resistance strengthening work is essential for strong collateral ligaments. Inside and outside. 10x per side. Repeat x2. Don’t overdo.
– Vastus lateralis work aka ‘thigh master’ routine. You’ll thank me when that 225lb monster passes your guard crushing past your knee shield. Work that Vastus and drive it into his solar plexis.
Advanced band work:
- rectus femoris quad routine (outside femur muscle for 1/2 guard retention/butterfly sweeps). You’ll need a table and a seat. Link the band through a table leg. Other end loop through to your knee. Carefully lift knees towards your chest. Ensure your bands are in good condition to avoid injury. (image not included in the chart below).
- hamstring routine. Greater distance between you and the table, your end of the loop will secure to around your ankle. You will draw the band in towards you, strengthening your hamstrings. (image not included in the chart below).
Title of class: Oracle Online / OracleLife
Video 1: https://youtu.be/IjNUuTVKbcE
Video 2:
Video 3:
Notes:
Welcome! This is first official Oracle Online class. Below you’ll find the first (and most important) class. It may be a review of some. But regardless, it carries a heavy message, may not entirely sink in deep until later in your career.
1. Brief history of Jiu Jitsu
2. The single most important lesson: BJJ is about controlling your opponent (and yourself)
3. The Trinity of BJJ: Knowledge, Speed and Strength
4. Fight 101: Avoidance and distance management
5. Drill: Shrimp and Guard system. Reticular engagement.
– a look at the Shrimp. What is it? Why it’s important?
– Negative before positive. Guard pass (less technique more feel)
– defending the guard pass (technique)
POST Class notes:
– Guys, great class today. Considering it was our first one, you did well!
We covered quite a bit of ground in one session. So don’t be scared that you may not have retained everything. Don’t worry, we will be repeating many things from various different perspectives over time.
– For now, focus on what I taught you today
– If you have time, practice with a partner or chair. Repetition makes perfection.
– Come back here next week to see our next week’s curriculum.
Link to video class: Videos posted in Oracle Jiu Jitsu/V3DA hub are private videos not made general public. Please respect the rights of Oracle Jiu Jitsu by not sharing these links. For members only.
Oss.
Prof. Lee
Title of class: Oracle Online – 1. continue guard pass – guard pass pummel guard retention.
2. Escape from mount – opening a guard
Video 1: https://youtu.be/fMt_02aHH0o
Video 2: https://youtu.be/RexHy_3wmuc
Video 3:
Notes:
Class prep notes:
If you do not have a partner, you can use a large pillow or sofa cushion (i dressed in a gi – great). It will help surrogate partner for this exercise. The heavier the better.
If not available, no problem we can air drill.
Post class notes:
Great class today. We covered a lot of ground, theory and technique today.
Just keep in mind what our objectives were. To prevent someone from getting past our guard. And conversely passing one’s guard to achieve positional dominance.
One key theory was the concept of:
a) the knee line and (don’t allow anyone past your knee line)
b) border patrol (don’t allow anyone into your air space)
b) ‘pummel’ with your opposite leg to maintain distance and control of your opponent.
Next week:
We’ll review and continue with the guard series.
Title of class: recap guard pass, escape from mount
Video 1: https://youtu.be/xgbXoJKyeZA
Video 2: https://youtu.be/yuSeZdXEhu8
Video 3:
Notes:
======== todays technique details ===========
Escape from mount:
1. create frame across opponents hip using your forearm
2. use the bottom arm to ‘T’ connect with 1st frame arm
3. bridge creating space
4. place lower hand on his knee – shrimp1 – pull knee into space
5. square up and shrimp2 opposite side pulling other knee in
6. guard is now replaced
7. advanced move: top person has his feet flat wedged under your bum
8. repeat steps 1 – 2, flatten bottom leg straight out
9. using heel of top leg, drag his foot over your leg
10. continue from step 3.
===================================
Oss
P.Lee
Title of class: Mount escape, guard break and drill
Video 1: https://youtu.be/4Fr5veqkSv4
Video 2:
Video 3:
Notes:
======== todays technique details: escape from mount ===========
Escape from mount: (video of this was lost – the below attached videos are from week of Jan27 covering the advanced escape from mount as well as the guard break)
1. create frame across opponents hip using your forearm
2. use the bottom arm to ‘T’ connect with 1st frame arm
3. bridge creating space
4. place lower hand on his knee – shrimp1 – pull knee into space
5. square up and shrimp2 opposite side pulling other knee in
6. guard is now replaced
7. advanced move: top person has his feet flat wedged under your bum
8. repeat steps 1 – 2, flatten bottom leg straight out
9. using heel of top leg, drag his foot over your leg
10. continue from step 3.
======== todays technique details: guard break continued on JULY 27 Class ===========
1. (Gi) grab collar (opposite side)
2. Step one foot forward (near side) by rocking
3. Continue to stand up
4. same side of foot that went forward, place hand on knee and press down
5. keep hand in place as guard peels away, dropping opponent to ground
6. using far side knee, place in groin, (grip/far side, elbow tucked in to side) with nears side foot with wide stance
7. knee cut to pass guard
*sofa cushion with gi on, can substitute
** optionally, a staff makes an excellent substitute
Title of class: Continued guard escape series- 1. deep half to sweep 2. Adam wardzenksi sweep
Video 1: https://youtu.be/oqBxYKEQM_k
Video 2:
Video 3:
Notes:
Recap of last week
Drill techniques
A. deep half to sweep
Same steps as last week only now
1. Instead of Shrimp to square up to free second leg, both hands into pocket (his)
2. Walk away from you to straighten his leg out
3. Once straight, bridge roll towards him for the sweep
B. Adam wardzenksi sweep
1. Escape from like normal, staying seated deep, left hand holds left collar, right hand holds left cuff.
2. Unlock right foot lock, lifting his right leg with left ankle hook.
Title of class: Escape from Mount
Video 1: https://youtu.be/eRNLwRwq4fU
Video 2: https://youtu.be/r2vDbKB7q0s
Video 3:
Notes:
Jan23, 2021 (Sat)
Continuation from Guard pass series.
Using a staff today.
Ensure that you are on a soft surface to make it comfortable ex. yoga mat.
Title of class: Guard Break (and recap advanced guard reset from under full mount)
Video 1: https://youtu.be/kElLjt2xbfY
Video 2: https://youtu.be/0AGUK_RFE0M
Video 3:
Notes:
======== todays technique details: guard break : continued from JULY 20 Class ===========
1. (Gi) grab collar (opposite side)
2. Step one foot forward (near side) by rocking
3. Continue to stand up
4. same side of foot that went forward, place hand on knee and press down
5. keep hand in place as guard peels away, dropping opponent to ground
6. using far side knee, place in groin, (grip/far side, elbow tucked in to side) with nears side foot with wide stance
7. knee cut to pass guard
Title of class: Deep half guard sweep using Staff (continued from Jan 27, 2021)
Video 1: https://youtu.be/oqBxYKEQM_k
Video 2:
Video 3:
Notes:
A. deep half to sweep (continued from Jan 27, 2021)
Same steps as last week only now
1. Instead of Shrimp to square up to free second leg, elevate with cross face, forcing posting on hand
2. Using the space just created (under his pocket), swim lower arm under and through pocket (protecting top arm as required)
2. Walk away from you to straighten his leg out
3. Once straight, bridge roll towards him for the sweep (you should be in a single leg takedown position at this point).
Title of class: Deep Half Guard and The Triangle Choke
Video 1: https://youtu.be/ZFtgvOmNcug
Video 2:
Video 3:
Notes:
You’ve reset your guard from Jan23, 2021 class.
You’ve been presented with the option to deep half guard (Feb3, 2021).
Or butterfly sweep (Feb6, 2021).
Today, while in guard we perform the triangle choke.
1. From guard, grab same side cuff
2. Farside, using other hand, grib and pull lapel, while…
3. Farside, pushing (creating a ‘push/pull’ tension) with leg in his shoulder/clavicle
4. ‘POP’ out pushing foot over his shoulder, while simultaneously pulling lapel towards you, snapping calf muscles onto across his back shoulders; and simultaneously pulling left-hand cuff grip towards you – shooting hips forward to take away space
5. Drag his enclosed arm across your belly
6. Grab your far shin (across his back shoulder) to secure position
7. Carefully grip your far ankle to tighten the triangle
8. Firmly lock-in your triangle for the finish