My BJJ Goals:
1a- don’t get injured
1b- strength training, proprioception, balance, psychological, (static stretching)
2- neck strength (see #1)
3- learn heel hook defense (see #1)
4- warm ups
5- don’t patronize (just stfu), respond with “thank you”
6- focus on fundamentals (stop watching new shit, rehash what you know)
7- get better at staying on top
8- get better at takedowns
9- analyze where you had problems during sparring
10- leg drills (see #3)
11- repetition, repetition, repetition

Who cares if everyone advances faster than you? Your goal is long-term. By rolling only twice per week you have lots of time to recover from injuries and increase strength/flexibility. This means you can train for many years, stay in tip-top shape, and NOT get burnt out.

Knee Protection

HEEL HOOK – PROTECTION = point toes 90* to hide heel, use other foot in 50/50 to “clap” against foot being attacked (stronger), YELL TAP and DO NOT let go of opponent’s hands to tap or he could twist hard, don’t just watch them grab your heel! Pummel & escape.

BJJ Globetrotters “leg locks don’t work” = link
Gordan Ryan leglock escapes= link
MMA Leech Leg lock positions= link (hook far leg or op can do crotch heel hook)
…ashi garami, outside ashi, game-over …50/50, saddle (inside sankaku)
Craig Jones hiding the heel= link
Lachlan Giles protect knee= link
Escape saddle (simple)= link
Craig Jones clearing kneeline= link
BJJ Physiotherapist (MMA Leech)= link (inside HH more likely to cause ligament vs out)
Brandon Mc escape leglock while standing = link
Lachlan Giles when to tap to heel hook = link (when can’t slip heel TAP)

Health

Jordan Teaches DON’T GET SMASHED = link (#1 don’t let them grab your head) MAKE NOTES
Keiren L no-nonsense BJJ safety = link

Neck

Joshua Settlage quick strength tips: link
Dr Sexton NO BRIDGES: link & link
BulletProof BJJ Neck: link
Sweetscienceoffighting neck lifting = link

Side Control

Jon Thomas many tips = link
Bernardo (easy gi escape) = link
Matt Aryo quick escape = link

Heel Hook Knowledge

Danaher cross ashi garami attacking both legs= link

Mental

Danaher says: focus on a few submissions and always the SETUP

Jordan Teaches BJJ never get tapped = link (seatbelt principle)
Jordan Teaches BJJ how to get good FAST = link (homework, drills, READ book, focus on 1 thing at a time)
Danahar side control = link
Reddit, “dear black belts, now what?” = link
Bernardo vs Jordan IT’S THE BASICS! = link

DARCE

Zombie Proof Sidecontrol/darce = link

SOLO

Jordan Teaches best solo drills = link

Triangle

Gordon Ryan triangle to armlock hyper technical = link
Jon Thomas tips = link (folded leg goes straight and high to clamp down, locking leg doesn’t lock at ankle rather it squishes towards your other knee and locks closer to that knee, contract all leg muscles and you shouldn’t have to pull head, if barely got OP head go for triangle-armbar)

Takedowns

Wrestling University single leg = link
Wrestling University arm drag = link
Wrestling University HUGE GUY = link

Back Pain

Dr Josh Dagoda L5-S1 back pain = link

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REVIEW

Leg defense

Escaping 50/50 – left leg locked up, op has his legs triangled, hide left heel and turn to right side, reach left hand to mat and pop OP triangle out away from body bringing OP right leg up onto arm. Kneel up onto R leg. Peel OP L foot off your L hip and smash to ground on your R side. Staple op L leg to ground (above kneeline). grab op head R hand. pull into side control

Escaping 50/50 – left leg locked up, op legs triangled, op has heel hook, point toes, use R foot to pop out heel, *******DO NOT ROLL TO RIGHT SIDE UNTIL HEAL IS SAFE!!!!!!****** left arm to mat separating OP R leg away from you and his triangle. Bring OP leg up onto arm, HIDE HEEL, right foot comes up into knee pocket of OP L leg, pull your left leg out while pushing with R foot. pressure pass leftward over OP’s R leg into side control

Escaping straight ankle 50/50 – ABRUPTLY reach outside hand and grab OP’s elbow

Escaping saddle – OP has R leg. Hide heel. Bring L leg far out (doing the splits), lift OP left leg at OP’s ankle and slide L leg under as standing to your R foot which is still near OP’s armpit. Stand. Peel off op’s legs

Saddle entrance from standing in OP guard. Both legs inside OP guard. L shin goes tight to inside OP R thigh. swing right leg out and around to underneath OP R leg. Sit down (post with hand on otherside of OP if needed). Snatch both OP legs. Fall to your right side as weeve R arm over OP L (top) leg and around nearside OP R (bottom) leg. OP bottom leg will actually sit above OP’s other leg. OP heel in your armpit. OP front of foot behind head. Torque and pull towards you for a twisting kneebar.

50/50 heel hook work – from 50/50 OP has my left heel hooked. Grab OP’s R hand to stop from further cranking. Point toes, use R foot to pop OP’s arm off of heel. Turn to R and hide your heel. Grab OP’s knee with L hand so that it doesn’t come out of your kneeline. Momentarily post on your R hand and bring R foot back up into OP’s L knee pit. Clamp legs together (I noticed that I liked to scoot my butt to the R slightly). Reach for heel hook.

Sweeps

Partner stands up while in my guard = R hand grab OP left ankle (underhook better), drop R leg to OP left hip, drop L leg behind OP right calf, push with R pull with L, as OP falls bring R foot inside of his legs, kneeslice (staple) past OP R leg into side control

Start in Xguard? (from above) with R arm underhook OP L ankle, OP steps R leg far away so can’t reach, swap to overhook, bring R leg through OP legs around back and up onto hip and R leg up to form Single Leg X, pull OP close by collapsing knees causing him to step his R foot forward, grab OP R foot with your L hand, twist and push OP L leg with legs

Takedowns

R arm underhook OP L side, L hand outside OP R elbow, look back over R shoulder as slide OP’s R grip on your neck past your head, lock OP’s L arm against his side as you bear hug from OP R side, step legs behind him and sit down

Gi = L hand grab OP R collar, pull OP forward, step R foot past OP’s L side, L knee to ground as pull OP’s gi towards ground, R arm swing around and grab OP legs from behind as R knee drops and drive OP forward

Escapes

side control – OP on right side, both arms framing, roll towards OP and post bottom foot high to shrimp. Top arm goes to underhook and OP starts to circle around head, step top foot FAR over bottom knee, start going to turtle. If op keeps spinning grab his R arm under your left arm (above OP elbow, DO NOT sink your arm in deep), then sit out with R leg shooting towards wall, head bent back clasping OP. Shoot R arm between legs then take wrestler’s stance with L knee inside his legs so he can’t turtle.

Partner Drills

Side control – bottom guy roll towards op, underhook… top guy step outside foot above op head and bring outside arm onto op’s ribs (NOT MAT) to spin around to other side… bottom guy turns towards op, underhook

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NOTES

Thur 3/7/24 – First time hitting an omaplata! SLEEEP = Trained and rolled late. Got home, showered, had a protein shake then took melatonin, ltheanin, & mag threonate. Hung out with the boys then put everyone to bed. Sat in darkness in front of heater for 10ish minutes then was able to fall asleep quickly!