“Hold up~!!! Flow Your Roll~!!!”

(Hehehe. Get it?)

If you’ve rolled long enough, either you or one of your training partners or students will have asked this question:

“What do I do next?” or “Where do I go from here?”

(They’re the same question.)

This question usually pertains to a Grappler ending up in a certain position and they either don’t know or are uncertain as to what they should do next. Sometimes it’s hard to visualize a gameplan with all those techniques floating around inside your brain. I’ve seen a lot of guys who learn techniques fairly well, but they just don’t know how to put them all together into a coherent gameplan that flows well. To help my guys understand how to put everything together, I decided to create a few “Flow Charts” for them using the various techniques & positions that we’ve gone over. I wanted to show the guys how everything can come together in a way that allows them to transition from one position into another with various options for Submissions along the way. Essentially, I wanted to help them develop their “Grappler’s Brain”.

NOTE: THE NAMES OF THE TECHNIQUES IN THE FOLLOWING FLOW CHARTS MAY NOT BE THE SAME NAMES YOU USE AT YOUR SCHOOL. SO, PLEASE… DON’T HATE ON ME FOR IT.

Here is the first “Flow Chart”:

Simple enough, right?

Now, here’s how I taught/drilled it with my guys:

Makes more sense now, huh?

I wanted to show my guys how you can go for something, and if it doesn’t work, then you can move right on to another technique/position. They seemed to really enjoy it. They’re starting to think about how the moves flow together. Their “Grappler’s Brain” is starting to wake up.

Here is the next “Flow Chart” I plan on showing them:

Just added a few more options. Not bad, right?

Now, here’s how I plan on teaching/drilling it with my guys:

I think they’ll get a kick out of it.

Of course, introducing this concept has led to another question:

“Can you come up with a gameplan for opponents?”

My answer: No.

Now, before I get some hate for that answer, let me explain. I told my guys that if you wanted to write out a “Flow Chart” for an opponent (offense, defense, counters, etc.), that they would need something at least the size of a large wall to write on. So, I asked them the following question:

“How do you know what your opponent is going to do to you?”

My answer: You don’t know.

No two Grapplers roll alike. They may know the same techniques, but they won’t use them in the same way. This led me to ask them another question:

“Why would you let your opponent impose their gameplan on you?”

My answer: You don’t.

I told them that one of the other reasons for these “Flow Charts” (other than the ones listed earlier) was to help them develop a gameplan that they can impose on their opponents. Hence, the ability to go back & forth between certain techniques in case the opponent defends/counters or the execution of a technique fails and a “reset” is necessary. This answer satisfied them and we continued training.

As a bonus for you (the readers), here are my next two “Flow Charts”:

Enjoy. (^_^)

Happy Training~!!!

Post-Recovery Goal Setting…

Being forced to stay off the mats, out of the gym, or not being able to do anything you deem fun is never an enjoyable experience. For those of us who are serious about training, myself included, this is our equivalent of HELL. Having to sit on our asses because that’s the only way to let our bodies heal properly just SUCKS. However, instead of driving yourself crazy with the thoughts that usually come with this situation, you should make the most of it. Set some goals for yourself for when you are able to do everything again. Honestly, try this even if you aren’t recovering from an injury. If it helps, make your goals known. This way you’ll be held accountable if you don’t reach them. That’s what I’m doing now. Despite the setbacks due to injury, I still plan on accomplishing the following goals this year:

Make a FULL recovery. (Obviously…)

Recondition my body. (I feel so out-of-shape.)

Train, train, train, then train some more. (I miss hitting the mats.)

Start my vlog. (To go with this blog.)

Start posting technique videos online. (I do enjoy sharing.)

Figure out what I want to do. (Maybe teach or something.)

Well, there it is. My goals for the year. More or less. Let’s see what I can do. Give it a try yourself.

Happy Training~!!!

Lesson Plans…

Have you ever wondered how other schools conducted their training sessions? If your goal is to constantly improve, then I’m sure the answer is YES. Also, I’m pretty sure it’s safe to assume that, regardless of the school, it always comes down to who is actually running the class. Even though they might all train together, each instructor is going to have their own style of teaching. With that said, I wanted to share with you guys just a FEW of the many different ways I run a class. Give them a try. Enjoy.

Class I: Gi
WARM-UP (From Stand-Up):
1 min Grip Fighting:
Grips Only.

1 min Controlling Opponent:
Grips, Clinch, Underhooks, etc.

2 min Takedown Set-Ups:
Setting up & going for Takedowns WITHOUT finishing them.

5 min Takedowns:
Finish the Takedown. Secure Position. Stand back up. Repeat.

REST

ROLLING (From Stand-Up):
5 min Matches:
As many as class time allows. Rest as needed. Rotate opponents each match. Submit opponent. Stand back up. Repeat until time expires.

COOLDOWN (Q&A):
Answer any questions students might have about techniques or performance.

Class II: No-Gi
WARM-UP (From Stand-Up):
2 min Controlling Opponent:
Grips, Clinch, Underhooks, etc.

3 min Takedown Set-Ups:
Setting up & going for Takedowns WITHOUT finishing them.

5 min Takedowns:
Finish the Takedown. Secure Position. Stand back up. Repeat.

REST

ROLLING (From Stand-Up):
5-10 min Matches:
As many as class time allows. Rest as needed. Rotate opponents each match. Submit opponent. Stand back up. Repeat until time expires.

COOLDOWN (Q&A):
Answer any questions students might have about techniques or performance.

Class III: Gi/No-Gi
WARM-UP (From the Knees):
(3) 5 min Flow Rolls:
No strength. Use minimal resistance. Allow opponent to perform technique. The goal is to transition as smoothly as possible from one move to another.

REST

ROLLING (From the Knees):

5 min Matches:
As many as class time allows. Rotate opponents each match. Submit opponent. Stand back up. Repeat until time expires. Inbetween matches, ask students if they have any questions.

COOLDOWN (Q&A):
Answer any questions students might have about techniques or performance.

Class IV: Gi/No-Gi
WARM-UP (Instruction):
Teach a Takedown:
Drill the Takedown several times EACH SIDE.

Teach a Position:
Should flow from the Takedown. Drill the Position several times EACH SIDE. Drill the Takedown into the Position several times EACH SIDE.

Teach a Submission:
Should flow from the Position. Drill the Submission several times EACH SIDE. Drill the Position into the Submission several times EACH SIDE.

REVIEW (Drill):
Drill the ENTIRE flow:
From the BEGINNING. TAKEDOWN into POSITION into SUBMISSION. Several times EACH SIDE.

REST

ROLLING (From Stand-Up or Knees):
5 min Matches:
As many as class time allows. Rest as needed. Rotate opponents each match. Submit opponent. Reset. Repeat until time expires.

COOLDOWN (Q&A):
Answer any questions students might have about techniques or performance.

Hopefully these examples will not only give you an insight into how I run classes, but will also help you in improving your game.

Happy Training~!!!

Setbacks…

During training, whether it’s from injuries or life, setbacks ALWAYS suck. The thing that I’ve done to help offset the horrible thoughts that seem to accompany these times is to use the time to look at my training from a different perspective. I take a hard, outside look at what I do while I’m on the mats.

What am I focusing on?
(Points, Submissions, Sweeps, Position, Offense, Defense, etc.)

What techniques am I always going for?
(Chokes, ArmBars, LegLocks, etc.)

What positions am I favoring?
(Half-Guard, Spider-Guard, Mount, Side Control, etc.)

What are my strengths?
(Grip, Flexibility, Endurance, etc.)

What are my weaknesses?
(Speed, Strength, Endurance, etc.)

If you’ve got tape to watch, then use them to really pick apart your game. If not, then just think about your most recent matches/rolling sessions.

I’ve also found that VISUALIZATION always helps to keep BOTH my techniques AND my tactics sharp whenever I’m forced to stay off the mats. It’s been proven that visualization can have a dramatically POSITIVE effect on an athlete. Remember, just don’t picture the techniques that you use, but actually picture YOURSELF performing those moves on an opponent over & over again.

Setbacks in training will always make you crazy, but hopefully this will help ease the madness. This can also be done even if you don’t have any setbacks and are just bored. Like I always tell myself whenever a setback occurs and I’m forced to stay off the mats: “I feel sorry for those bastards when I come back.”

Exclusive Interview: Stephen Koepfer – New York Combat Sambo

I am extremely pleased to present this exclusive interview with Stephen Koepfer of New York Combat Sambo.

Sambo was actually the first Grappling style that I trained in before Brazilian Jiu-Jitsu. If that school had not closed, my ground game would be a bit different now.

Stephen not only continues to bring the best that Sambo has to offer to the public, but he is now helping to lead the charge to bring legalized MMA to New York.

Can you tell us about your martial arts background?

I first started training martial arts when I was 8 years old (1976) and did a year or two of Shotokan Karate. I did not stick with it, but it planted the seed in my head. I returned to training in 1989 with Tae Kwon Do. I got my black belt in 1993 and continued training until 1994 or so. Like many people, the first UFC in 1993 steered me in new direction regarding my training. It was a wake-up call for many traditional martial artists of the time, including myself. In 1994 I started training San Shou and rudimentary grappling. I continued that until 1999 when I began training Combat Sambo under my coach Alexander Barakov. In 2003 Alex moved back home to Russia and I started running our training group which evolved into my club, New York Combat Sambo. I now go to Russia annually to train with Alex or another coach I train with, Igor Kurinnoy.

Along the way, my training moved on what I considered a practicality track. Each new style represented a step forward that gave me increasingly practical skills. My competition experience mirrors that track. I was never a great competitor or world champion, but I do have a diversity of experience with both failure and success under my belt. Importantly, I learned what it is like to function under pressure.

Early on I competed in Olympic style Tae Kwon Do events, sport karate events like NASKA, some semi-contact Kung-Fu stuff, etc. Then, in 1997 I fought in the Northeastern Combat Arts Festival which had a full contact Shooto rules event. It was crazy going from NASKA, which is essentially a glorified game of tag, directly into a full contact MMA style bout. I lost to a kid who was fresh out of prison and an alternate for Extreme Fighting (another pro NHB brand at that time). But, I loved it! Sadly, that was the year MMA was banned in New York. So, events like that came to a screeching halt. In fact that may have been the last such events to happen in New York that was not under the table. Ironically it took place at One Police Plaza in NYC. In 1998 I went on to fight in the United World San Shou Championships, going 2-2 and finishing in 4th place. That same event was Cung Le’s pro debut on Pay Per View. I also competed in 1998 at the Gene Lebell World Grappler’s Challenge and the first ever Grappler’s Quest. After that I really started focusing on training and dipping my foot in the coaching pool. I found that I love coaching and teaching.

What do you believe is your highest achievement since starting training?

Honestly, it is not a medal or award that I am most proud of. One day, a student of mine came to class and handed me a box cutter. I asked him why he was giving it to me. He went on to explain that he had been mugged on the subway the night prior and was able to successfully defend himself, disarm the attacker, and escape unharmed. To me, this is what training and teaching is all about. Not the medals, accolades, etc. I am a martial artist first.

What are your goals as an instructor/grappler?

Broadly speaking, my goal is to help students develop their own flavor and style of grappling. I never want to be thought of as a coach who trains cookie cutter grapplers where everyone has the same strategies, etc. I think it is critical to allow students the freedom to explore and develop their own game. My job is to guide and oversee that process without dictating it for them.

What do you think about the current grappling scene?

I have mixed feelings. I love the fact that grappling is so popular. There are lots of events and opportunity. Unfortunately, many of the events are too large and not worth the trip, at least not for new guys – paying huge entrance fees, waiting hours to compete once if you lose, etc.

In terms of rules, there is a lot of room for improvement IMO. I love submission only events the most. I can’t stand the restrictions in IBJJF rules, which many events model off of. We just went to an ISWA Catch wrestling tournament in Montreal and it was great. The freedom of just grappling without the distraction of points is so refreshing. I also loved the fact that each match is best of three rounds. As a coach, that gives me an opportunity to work with my guys during the match; much like an MMA bout. There are some submission only events out there; I encourage people to seek them out. They are much more fun.

In terms of the larger events, NAGA has decent rules that allow for a wider variety of technique. These days, I prefer to bring our newer greener guys to in house competitions or smaller local events, like The Good Fight for example, where they can get mat experience without the hassle of the big events. Good Fight is also double elimination, which is great. When guys are good enough to go to advanced divisions, bring them to the bigger events where the brackets are smaller, the rules are less restrictive, and you grapple honest people (no sandbaggers).

What do you think is the biggest change since you started training?

In terms of grappling, that would have to be availability of good training and competition opportunity. When I first started grappling in the early 1990’s it was about getting what you could wherever you could; video tapes, seminars, etc. These days the availability and skill levels out there are leagues ahead of where it was.

What do you think about the current state of MMA?

It is great. Again, there are always areas for improvement. Judging criteria, the unified rules, doping regulations, and fighter’s rights are all areas that I feel need some serious inquiry and modification. But, overall I am so excited to have seen and experienced the growth of the sport to the level it is today. It is a process. There are many folks out there complaining about many things in the sport, but in the end MMA is only 19 years old. We are still adolescents, and have a lot of growing to do. We are going to have some growing pains.

In Grappling, what do you think is the most controversial technique or concept today?

That is a tough question. In terms of controversial techniques, I am not sure there are any universally controversial ones. Most controversies are based in particular rule sets. And, as we know there are lots of rule sets. So, it all depends on context of which grappling event you are competing in. For me personally, the traditional restrictions on leg locks in BJJ based rules, as well as the under appreciation of takedowns are a pain in the ass. I also think that most grappling competitions have strayed from the path of practicality in favor of playing a point game. This is why I love submission only events. Just look at how exciting the fights on last night’s TUF were when the issue of a judges’ decision was minimized. KO’s and subs all night. RThe fights went right to what counts – finishing the fight. But, different rule sets force people to develop different aspects of their game. So who knows? Just go compete and have fun. Don’t bitch if you get caught. Don’t whine about a bad call. There are bigger problems in the world.

In Grappling, what do you think is the most over-hyped technique or concept today?

It is not so much over-hyped as over-utilized: Closed guard. Bottom line is this: closing your guard is basically to buy yourself some time. With the rare exception of a guillotine or choke that your opponent mistakenly gives you, you are going have to open your guard to mount an attack eventually. But, people are so concerned with points being scored against them with a guard pass that they hold closed guard for way too long. My advice, develop your open guard. Your grappling will be leagues ahead.

In Grappling, what do you think is the most underrated technique or concept today?

Scarf hold (head and arm hold down). It is incredible how many guys I meet from other gyms that simply do not use or know how to use scarf hold well. I will take scarf over mount any day of the week. If mount were so great, we would see wrestlers pinning each other all the time with it. There are so many more sub options from so many other top/side positions. And, you will ogenerally have to leave mount to get the sub you start from there anyway (armbar for example)…or you will get rolled and end up on your back closing your guard. I honestly think it is ridiculous that mount gets so many points in grappling events. That is probably because of sport grappling’s MMA roots. Now, if you can punch someone in the face, mount is great

Currently, you’re leading the charge to legalize MMA in New York. Can you tell us about your efforts?

Well, there are many people doing many things to assist in the battle to lift the ban on live MMA in NY. I did create the Coalition to Legalize MMA in NY is 2010. But, it was not because people were not fighting prior. I founded the Coalition because what was being done in NY was very disjointed. I wanted to gather all our diverse voices and efforts to build a solid grass roots movement that represents our community. I have quite a bit of experience in management, organizing, marketing, etc, so I wanted to use those skills for our cause.

Since that time we have made significant impacts and in-roads with media coverage, awareness, and education within the state. We have also done our share of lobbying, petitioning, and rallying. One of our biggest achievements was the production of the documentary New York Mixed Martial Arts which premiered at the Bronx Week Film Festival last year. We have also taken the film on tour around the state and premiered it in Vegas last November. This year we took things a step further and worked in collaboration with Madison Square Garden and Take On Productions to host our own MMA documentary film festival.

Now, it’s common knowledge that Dana White (UFC) has been trying to get MMA legalized everywhere in the U.S. and that he seems to have hit some trouble recently in New York. He’s mentioned the situation before and in the March 2012 issue of UFC Magazine, Dana states: “The stuff that’s going on in New York is dirty. It has nothing to do with MMA.” Any thoughts on the situation?

You have to remember that Dana White is concerned most with one thing: the growth of the UFC, not New York. New York would certainly be a nice feather in Zuffa’s cap, but they don’t need us to make their money or grow the UFC brand. Dana has said this himself publicly. Zuffa is a huge multinational company with many hands in many pots and these hands don’t always communicate or cooperate with each other. So everything he says must be considered within this context. You also need to remember that Dana is a busy guy and does not know the state like we locals do. He gets his talking points from his PR people and makes an occasional visit here to lobby, etc. But, NY MMA is a much bigger picture than the one painted by Dana. And let’s face it, if it was only about Zuffa’s lobby dollars in Albany, we would have MMA in NY already.

In part, what Dana says is true. The fight here in NY, during the last two years or so, has become a proxy battle for a completely unrelated war – the battle between the Fertittas (UFC majority owners), their non-union hotel chain in Vegas (Station Casinos), and the groups that are battling them for unionization of those casinos (Unite Here and the Culinary Union). Both the UFC and the unions have used NY as a battleground to take pot shots at each other leaving NY MMA as collateral damage. Their attacks on each other are transparent and disingenuous.

Unfortunately, this has affected some of the union friendly legislators who are not educated enough to distinguish between the UFC and the larger sport of MMA. In this regard, the UFC and much of their negative press regarding drug use, unions, media control, fighter’s rights, etc, has hurt us in NY. This is why it is so important to build a local grass roots movement and educate our legislators in Albany about the differences between the UFC and MMA as a whole. We have to let people know that there is a much larger MMA world out there that should not be held accountable for the actions of the UFC.

Let’s look at New Jersey for example as they are our closest neighbor. The NJ State Athletic Control Board sanctioned 19 professional MMA and 20 amateur MMA shows in 2010. That’s a grand total of 494 individual bouts in 2010 (180 pro bouts and 314 amateur bouts). Guess how many events were a UFC? One. In 2011 NJ essentially repeats the statistic with 34 sanctioned MMA events in 2011, including 199 professional matches and 151 amateur matches. There was only one UFC in NJ in 2011. This is what most New York voters and legislators don’t know.

Aside from the unions, other groups that have lobbied against lifting the MMA ban in NY (sometimes in concert with the unions) based on the standard fare of violence and social welfare arguments. The New York Catholic Conference of Bishops and the National Center for Domestic and Sexual Violence are two examples. Again, these groups are insincere in their stated goals of protecting the people of NY from the “violent” and “anti-social” message they claim MMA delivers. If they truly cared about such things they would offer to work with the MMA community in NY to address their concerns and make some needed changes. But, they don’t. Furthermore, the damage they claim is done by MMA (UFC more specifically) is delivered via social media, TV, radio, PPV, internet, etc; none of which is banned in NY. The ban in NY is specifically on live professional MMA. So, to keep prohibition of live MMA is not even attending to the problems they are looking to address.

Zuffa has done some good for us as well. For example, the federal lawsuit they spearheaded in NY to fight the live MMA ban based on alleged Constitutional violations. Regardless of whether they win or lose, I personally think this was a smart move in terms of generating increased awareness of the issue. There is always the chance that the legislature could forestall the suit by lifting the ban in Albany. Conversely, the courts could preempt Albany by lifting the ban and striking down the law. In either case, or in the case of the suit’s failure, I think the risk of angering the legislators in Albany (by trying to circumvent them) was worth it in terms of forcing NY State to take a position on the old 1997 law. There needed to be a change in our plan of attack in NY. The suit has already had some success. For example, NY has admitted that amateur MMA is legal as a result of the suit.

What should the public know (that they probably aren’t aware of) in regards to the process of trying to legalize MMA in New York?

That regardless of whether they are New Yorkers or not, they can have an impact. Non-New Yorkers have been pretty dismissive of our problem in NY. I can’t really blame them. Our own fans have been pretty apathetic at times. Non-New Yorkers don’t have to live here or deal with the problems NY fighters, gym owners, MMA business owners, or fans have to deal with. They have their MMA. But, what they don’t understand is that what happens here in NY represents their sport. Oppositional arguments used here can be easily used in their own states at some point. Also, needed improvements in the sport can be made here because we are starting from scratch. Lastly, non-New Yorkers represent all the tourist dollars that would come into our state along with live MMA events. The sport of MMA is still very much in its adolescence. What happens in NY can affect everyone.

How can the public help make this a reality?

Contact your legislators and tell them you want MMA in NY. If you are not a New Yorker, contact Governor Cuomo and tell him you would come here for events if we had them.

What’s next for you?

I have got some irons in the fire. I have a book scheduled to be published very soon. But, other than that, just more of the same: coaching and teaching.

Any people you would like to mention or thank?

There are too many people to list here. So many folks have helped me with all the projects I am involved in, I could not have done any of the things I have accomplished without help from students, friends, family, colleagues, and other coaches. I am standing on the shoulders of MANY people. So, let me thank everyone…including you for giving me the opportunity to be interviewed.

Thank you, Stephen.

Wanna know more about the fight to legalize MMA in New York?
http://nymmanow.blogspot.com
Email: nymmanow@gmail.com

New York Mixed Martial Arts Documentary
http://www.nymmafilm.com

Wanna learn Sambo?
http://www.nycombatsambo.com
Email: samboinfo@yahoo.com

Twitter: @sambosteve
Facebook: Stephen Koepfer

New Things On The Way…

I’ve got some things that I want to do with this blog. First, before anything else, I want to recovery from an injury. Once that happens (which should be soon, I hope), I’ll be posting more of the usual (interviews, reviews, etc.), technique videos, videos of what goes on during the classes I teach, a vlog, and other things I want to share with you. (Probably random crap, but random crap I’m sure you’ll enjoy.) So, keep checking back to see what’s new. Subscribe. Follow me on TWITTER. However you want to do it.

Thanks for reading. I hope to keep you interested and coming back for more. ^_^

Exclusive Interview: BJJ Black Belt, Samuel Braga

Have I got the most kick-ass surprise for you guys~!!!

It is my honor and pleasure to bring to you an exclusive interview with 6x World Champion Samuel Braga. Those of you who do not know who Samuel is, I welcome you to the world of Brazilian Jiu-Jitsu because you guys must be new to the art. Otherwise, if you’ve been training in Brazilian Jiu-Jitsu for any length of time, then you know who this man is. If you’re a fan of the Berimbolo, then you should thank him next time you see him. Here’s what “Draculino” had to say about the Berimbolo (via Twitter – @Draculino):

“@SamuelBragaGB is the REAL inventor of the berimbolo. Period. I showed the old school way from delariva to back and he came up with that one.”

A competitor of the highest caliber, Samuel was kind enough to set aside some time during a seminar weekend, at Eamon Knittel’s 127 BJJ, for this interview. Enjoy.

Can you tell us about your martial arts background?

Well, I started when I was really young. As a kid, 7 years old in Brazil, I was training Tae Kwon Do until I was 14 and I got my Black Belt in Tae Kwon Do. Since I was young, I always liked to compete. I started doing Jiu-Jitsu because I was studying all the time, like for SATs, and it was a good outlet to help with all the stress I was going through.

What do you believe is your highest achievement since training?

I think my highest achievement, at the time in 2005, was my first world championship as a Black Belt. I think everyday you achieve something, you know? As long as you’re training & improving on the mats, that’s an achievement to me.

What are your goals as an instructor/competitor?

Well, my goals are always to encourage and be an example… to inspire people. That’s my goal. It’s really important to me.

What do you think about the current grappling scene?

I think the current grappling scene now reflects everything that is the evolution of Jiu-Jitsu. What Jiu-Jitsu evolved into this year… every year, every generation is a part of it. If there were not all the champions or grand champions… everybody contributed to what it is today. I’m glad to see how much it has evolved, as much as Jiu-Jitsu has grown, so far.

What do you think is the biggest change since you started training?

Now, Jiu-Jitsu is more professional. Before, when I started, a lot of people would do it like once a day. Then, everything started to change. Everybody, from the time I was a White Belt, was trying to prove themselves by conditioning, training as much as they could. But, at the time, people were not as professional as they are today. Now, Jiu-Jitsu has taken it to another level. Today, I see people training full-time. I think that’s great for the sport.

In competition, who have been your toughest opponents?

I don’t know. Every opponent is tough. Every opponent contributes to your improvement. I don’t have a particular one. I think my biggest opponent is myself. I have to prove myself everyday on the mats. That’s my biggest opponent. Your mind is so strong; you can make yourself your own opponent.

How do you prepare for a competition?

Well, I prepare technique-wise. Working on my techniques, training constantly (twice a day or more), and conditioning. I do everything that is required today to be at the top of my game.

In BJJ, who have been your biggest influences?

My instructors, like “Draculino”, are my biggest influences on the mats. They are my inspirations and my influences on the mats.

What do you believe are the most important points someone should focus on to improve their BJJ?

Discipline. You have to have discipline in every aspect: training, diet, working out, and conditioning. You have to have discipline. If you want to be good, if you want to be a professional, you have to take it as a job. Have the mindset and focus as a professional.

What do you think is the most controversial technique or concept today?

I don’t see controversy today. A lot of people think the 50/50 (Guard) is controversial, but, I don’t think it’s controversial at all because I think it has helped Jiu-Jitsu to go to a different level. Today, a lot of people are using it in transitions and we can adapt to so many things. In the past, Spider Guard was a bit controversial, but today, you see everybody using it. Eventually, you’ll see everybody using 50/50 (Guard), so it’s good. I think it’s really good for the sport. I don’t see it as controversial at all.

What do you think is the most over-hyped technique or concept today?

I think there is no such thing. You need fundamentals to do the fancy stuff. You need to understand the fundamentals of Jiu-Jitsu. If you understand the fundamentals of Jiu-Jitsu, basically, everything will come along easier.

What do you think is the most underrated technique or concept today?

There is no such thing. In Jiu-Jitsu, everything has to be in perfect harmony. Your Passes. Your Sweeps. Your Submissions. If you ever want to be a good athlete, you have to work on everything. Takedowns. Defense. Offense. Everything.

What’s next for you?

For me? I want to build a school. I want to have students that accomplish as much I did or even more. That’s my goal. I want to pass the torch. I want to influence people, not only on the mats but, outside the mats as well. I try to improve myself as a person and prove myself on the mats everyday. I think that’s my goal.

Any people you would like to mention or thank?

I just want to say that I would like to thank everyone for their support. My family, my friends, and everyone who helped me. I always will do stuff in life, you know, as long as I have the determination and the discipline. You know, it’s one of those things if you have the determination and discipline. You can overcome talent with hard work but you cannot overcome the hard work with just talent and without doing the work. You have to spend time doing the work.

For more information on Samuel Braga:

www.SamuelBragaBJJ.com

I want to thank Samuel Braga for taking the time to do this interview and his willingness to answer all of my questions. I met Samuel almost a couple years ago during a seminar at the BJJ school where I train and teach (3G/RDBJJ) and he is without a doubt one of the coolest guys I have ever rolled with. (Lunch is on me again next time you’re up here, Samuel.) I also want to thank Eamon Knittel (127 BJJ) for helping make this interview possible. Eamon was one of my mentors when I started BJJ and I’m honored to call him friend. If you guys are anywhere in the vicinity of Samuel or Eamon, I highly recommend you visit their schools.

Exclusive Interview: Physical Therapist – Lawrence Paster, RPT

This time, I wanted to give you guys something different. A fresh look at our world from a different set of eyes. You guys are lucky. This interview is with my mentor in Physical Therapy, Lawrence Paster. This man has probably forgotten more about Physical Therapy than most people will learn in school. I’ve always been fortunate to learn many things from top people from whatever fields I’m studying. So, I’m very fortunate to have someone of his caliber take me under his wing, teach me, and give me a real education. If I ever need rehabilitation from an injury/surgery, this is the only person I would trust. Check out what he has to say. Eye-openers & game-changers.

Can you tell us about your P.T. background?

I did my Undergraduate work at Temple University. Then, I was the College Basketball coach and head trainer at L.A. Southwest Junior College. Then, I went to UPenn for Physical Therapy in the certificate program. I’ve been a Physical Therapist for 32 years. For the last 15 years, I’ve been a volunteer trainer at the University of Pennsylvania for both the Penn Relays and for intercollegiate athletics.

What do you think is the biggest change since you started in P.T.?

The biggest change is in Orthopaedics & Sports Medicine, as far as the surgical techniques & rehabilitative techniques. We’ve learned more because of MRI. When I first started, there was no MRI. MRI taught us mostly, in my opinion, about shoulders. It gave us an insight into shoulders that we didn’t have before and it made the Rotator Cuff a more prominent structure in our diagnosis of shoulder problems. Whereas, prior to the advent of the MRI, every shoulder was a Bursitis. Now, what the Orthopaedic people understand & those people that are very skilled in shoulders understand is that the Rotator Cuff and the Glenoid Labrum are incredibly important structures and that the Scapular exercises that patients do are possibly the most important exercises that the patients do for their shoulders. So, I would have to say that, if you talk about it, MRI was probably the biggest thing to come across since I’ve been in medicine that helped us in, at least my field, Sports Medicine & Orthopaedics.

What is the most common injury in combat/contact sports?

Whether it’s combat, contact, or life, it’s a Back. It’s always a Back. It’s a Back or a Neck. Ok, if you want to talk about extremities beyond that, it’s a Knee. There might be a fight between people who talk about Knee versus Ankle, but it’s the Back. The Back and the Neck.

In Grappling/MMA, joints take some serious abuse. What can competitors do to maintain/improve joint health?

They can continue strengthening. They can continue their workout regiment. And, the biggest thing that they could do would be to slow down when they workout. Not go as fast as they do when they’re trying to pump iron and go through more range of motion. More range of motion would probably be much more helpful to those Mixed Martial Artists because motion is something that everybody forgets about when range of motion is the most important thing. And then, strength comes in second.

During competitions, coaches/parents always seem to interfere with the treatment of competitors. As an Athletic Trainer/Physical Therapist, how does one handle that kind of situation?

First, we try to ignore them and then we try to give them as little information as we can about their son/daughter/loved one so that they’re not frightened as to what has happened. We want them to be informed yet under control. Information is easy. Having these people under control is the hardest thing in the world because parents are the bane of our existence because: 1) they think they’re better coaches, 2) they think they’re better trainers, and 3) they think they’re better rehab artists. They’re none of those things.

Do you have any personal anecdotes in regards to Grappling/MMA/Combat Sports?

Yeah. The only one I can tell you about is GSP, Georges St. Pierre. One of my very close friend’s son, Jeremy, had to do the first commercials for UnderArmour and one of the guys he had to work with was GSP. UnderArmour called him and said that he was going to work with GSP, Michael Phelps, Des Bryant, and Brandon Jennings. He had no idea who GSP was and he went to Montreal for 5 days. He had to spend 5 days with each of these guys. We were getting streamed online what they were doing during these commercials. We saw almost immediately that Jeremy and GSP were getting along really well. He found of the 4 guys that he met that GSP was not only the most likeable, he was the nicest. He was the most benevolent. He was genuinely sincere about everything he did. Very sincere about his sport. Brought lunch in everyday for the crew and took Jeremy to dinner every night for 5 consecutive nights. Jeremy loved working with GSP. So now, I follow GSP’s career as though I know him personally.

What should competitors focus on to prolong/improve/continue their participation in combat sports & athletics?

There’s no “Best” single thing because every athlete is different, but generally mobility and in your sport, in MMA, I think men and women, who participate in MMA, were to work on their core, I think that core strengthening is the key to a lot of different sports and not enough Coaches, Trainers, even Physical Therapists concentrate on the core as much. It’s getting more attention now, but I think the best thing to do would be two things, that I would rate them 1 & 1a, mobility and core work. If your core is strong, then the infrastructure will be strong. If the infrastructure is strong, you’ll last longer in your sport, your life and anything else you want to do that makes you happy.

What do you think is the most controversial technique or concept in Physical Therapy today?

Gosh, that’s hard. Controversial? I think Ultrasound. Ultrasound might be the most controversial modality we have because everybody has a different thought about it. I happen to be someone who believes in Ultrasound as an anti-inflammatory and as a tissue warm-up tool. Ultrasound can make tissue a little more elastic prior to events or with athletes that are tight to help mobility. I think electricity is also controversial, but electricity makes more sense because we are electrical machines. I think it is Ultrasound. There’s a lot more controversy about Ultrasound in my field than anything.

What do you think is the most over-hyped technique or concept in Physical Therapy today?

I think the most over-hyped technique/concept are the Kardashians. I think that’s the most over-hyped thing in the entire world and if we can get rid of the Kardashians I think the world would be a better place. (Laughter) As far as what’s over-hyped, I think “Personal Training” is over-hyped. I think that “Personal Trainers” are not educated enough. They’re not schooled well enough in activities against gravity, before they start putting weights in people’s hands. The truth of the matter is that “Person Training” is the bane of the existence of rehabilitation because people think, “Oh, I can go to a personal trainer. I don’t have to see a Physical Therapist.” The reality is that…with just what happened with a patient I saw 15 minutes ago. The patient is here because a “Personal Trainer” overworked him, then a orthopedic surgeon had to tell him that he had arthritis, and that he’s got a to see a real personal trainer who is a physical therapist. So, I think in the field of general overall fitness and life I think “Personal Training” is way over-hyped.

What about those who are “certified”?

You know, I’m talking about people who even are “certified” in “personal training”. They don’t get enough physiology. They don’t get enough anatomy. They don’t understand the concept of how joints work. They don’t understand the concept of multi-joint activities. They don’t understand single joint activities. They don’t understand “what are the activities that are going to break my patients down as opposed to what’s going to build them up.” I mean, the worst exercise in the world for anybody is Squats. But, if I’m a 21 year old college football player, I better be doing squats. If I’m a 28 year old Mix Martial Artist, who’s a middleweight, I better be doing Squats because I need those Quads to push off to give me more leverage on my opponent. So, when you talk about what’s “good vs. bad“, Squats are horrible but needed. I try to keep everybody over 40away from Squats, but anybody under needs them if they’re involved in competitive sports. Especially, your sport.

What do you think is the most underrated technique or concept in Physical Therapy today?

I think the most underrated technique/concept is working your body against gravity. I think initially working somebody against gravity to see if there’s a problem that exists against gravity. Understanding this, the average 5’10” individual weighs between 165-180 lbs. Now, that means that person has between a 28-40 lbs. arm. Have them lift their arm in front of their face 20 times, holding it for 3 sec each time they lift it, and then tell me, “I don’t have any pain,” then put a 5 lbs. weight in their hand and let them do it. Don’t put a 5 lbs. weight in their hand first. Let them lift their arm in the same way, if you want to see how somebody works their Quads, you don‘t have them do a Squat first. You have them do a Straight Leg Raise. So, working against gravity is the single most important thing we have to do in teaching the public, professionals, Physical Therapists, and Athletic Trainers. The single most important thing that we have to do is to teach people how to work against gravity.

What do you guys think?

I would like to take this time to thank Larry for his time, his thoughts, and for giving me the opportunity to learn so much.

If you’re in the area and would like to make an appointment:

Lawrence A. Paster, RPT
Physical Therapy & Sports Medicine
2285 Cross Road
Glenside, PA 19038

Tel: (215) 887-2001
Fax: (215) 887-8911

It’s A New Year

Wow. It’s almost hard to believe that it’s already 2012. So much has happened in 2011, but it’s time to continue moving forward. There’s so much currently going on and on the horizon that this year should be a busy one. I want to wish:

My awesome fiancée. The best of everything. Another year together, another year of happiness. I Love You.

My parents. All the best. They dealt with enough crap. Time for some good stuff.

My BJJ teammates. Let’s continue to grow stronger and kick some more ass.

My friends. We don’t see each other much at all anymore, but I always hope for the best for you. Unless you pissed me off.

My Twitter followers. Thank you for letting me rant and for providing feedback. If I ever go crazy, let me know.

The people I follow on Twitter. Thank you for entertaining/informing/educating me. It’s always nice to find like-minded people.

To anyone who stumbles upon this page. I hope you enjoy and take away something from your visit.

Happy New Year~!!!

Holiday Wishes

Through all the ups & downs of this past year, I think I finished positively. I’m not one for making wishes. I prefer working for what I want, but once in a while, wishing isn’t so bad. So, here are my wishes for the new year:

To continue to be the best fiancé that I can be and never let My Love down.

To continue to be the best son that I can be and make my parents proud.

To continue training people & teaching BJJ and never let myself or the people I train & teach down.

To get into school and study hard.

To be the best man I can be.

Let’s hope wishes do come true. ^_~

Happy Holidays to you & yours~!!!