A Complete Victory by a 1% Margin

I just was reading this article about the Pareto principle which you’re probably familiar with, or the 80/20 rule.

The 1 Percent Rule: Why a Few People Get Most of the Rewards

I was just thinking this is good theory to back up why the “BJJ Brick” technique is such a good idea.

In situations like these, being just a little bit better than the competition can lead to outsized rewards because the winner takes all. You only win by one percent or one second or one dollar, but you capture one hundred percent of the victory. The advantage of being a little bit better is not a little bit more reward, but the entire reward. The winner gets one and the rest get zero.


The margin between good and great is narrower than it seems. What begins as a slight edge over the competition compounds with each additional contest.


We can call this The 1 Percent Rule. The 1 Percent Rule states that over time the majority of the rewards in a given field will accumulate to the people, teams, and organizations that maintain a 1 percent advantage over the alternatives. You don’t need to be twice as good to get twice the results. You just need to be slightly better.
So obviously this fits in with the brick move, by having a move which you have refined from being good to great, you could theoretically go from getting not many submissions at all, to a majority — outsized advantages.

This was an email sent to us by John Lehmann in Dallas, Tx

Visiting another school…. Getting the most out of a drop in

Anyone who has trained jiu jitsu for any length of time has probably had the itch to drop in at another school for a visit. Maybe you just want to meet new people, maybe you want to be exposed to a different training environment, or maybe you are just going to be out of town for an extended period of time and visiting another school will be your only opportunity to train. Whatever the reason, visiting another school can be a great experience. It can also be a little intimidating or overwhelming for some people. Whether you are excited about the opportunity or are a little nervous about it – here are a few tips that may help you get the most out of it.
1. Identify as many schools in the area that may be worth visiting. This will give you the best odds of finding one that will be a good fit for you. It sometimes takes multiple web searches to find all the schools in a given area. Sometimes, some schools will show on a search for “BJJ near…” and other schools in the same area will show for “Brazilian Jiu Jitsu near….”. It is also worth just asking around. If you know other people that do jiu jitsu and live in the area you are looking to visit shoot them a text and ask. Jiu Jitsu forums and message boards can also be helpful.
2. Do some research. You can find out a lot about a school by visiting their website, social media sites, checking reviews, and just asking around. You can get a pretty good idea about a school’s jiu jitsu style and the training environment by checking their website and social media and by asking a few questions on the phone or via email/messaging. This will help you find a school to visit that’s right for you.
3. Call ahead. Some information I try to get on a phone call: A) Is the class I’m interested in appropriate for my skill level and open to drop ins? B) What’s the drop-in fee? C) Are there any uniform requirements? Some gyms prefer white gis. D) Make sure I have the correct address and directions.
4. Go with an open mind. No matter how much research you do and how many questions you ask sometimes you show up at a school and find the class is nothing like what you were expecting. You can still have a positive experience and get a lot out of the class…. but this is unlikely to happen if you are not open to trying something new and doing things a different way.
5. Be humble. You don’t have anything to prove to anyone and most people don’t like a visitor coming in and trying to be king of the mat. Start off slow and loose during sparring. With each round as you get to know the group and they get to know you, you can ratchet it up a notch. I’d rather leave the class feeling like I didn’t do my best jiu jitsu than leave the class feeling like I wouldn’t be welcomed back.
6. Make some connections. Jiu Jitsu is largely about the journey and the friends you make. At a minimum, make a social media connection so you can follow them and keep in touch. If things went well and you felt like things really clicked, exchange contact information. You never know when you’ll be back in the area or when someone from that school might be in your area and you can get together again for some training.
7. Leave the school a good review online. It’s not easy building a team and running a business. Good reviews help. If they treated you well and you were able to get some quality training in, the least you can do is take five minutes to leave them a good review.
One final thought: The visit will be what you make. Some things are out of your control—the size of the school, how accomplished the instructor is, the skill level of the other students on the mat, etc. However, you do have control over your attitude, your effort level, your preparation before the visit, etc. Put as much effort into finding the right school and properly preparing for the class as you do once you get there and you will have an awesome visit.
Train hard. Train smart. Get better.

By Joe Thomas Find more articles by Joe Thomas here

Live Sparring/Free Rolling: Get more out of it than just a good fight

Live sparring, for most of us, is why we do jiu jitsu. Live sparring is where things get fun, where we pressure test our techniques, and where we find out which moves work for us and which might not. Live sparring, however, is not the easiest environment for newer students to make technical improvements in their jiu jitsu. Here are a few suggestions that might help.

Check your ego. This advice is repeated so often that it has become a bit cliché, but at no time on the mats is it more applicable than during live sparring. Not having your ego in check can cause a you to make choices on the mat that can be detrimental to your progress. Some examples would be: Not rolling with teammates (especially those of lesser rank) who frustrate you and/or tap you often. Not rolling when you’re tired so as not to get beat by a lesser skilled, but fresher or more athletic teammate. Not taking chances or trying new techniques that might leave you vulnerable.

Breath and relax. Only when you’re calm can you see what’s happening. And when you can see what’s happening you can start to learn. You will learn more “losing” calmly than “winning” by spazzing and scrambling like a wounded cougar.

Have specific and achievable goals. This seems to be especially applicable if you find yourself (like I often do) rolling almost exclusively against grapplers with more skill and ability. If you’re working on your kimura and there’s no one in class that you can actually submit, try to just dominate the arm and catch the kimura grip. Maybe you’re training partners are too good for even that—what position do you want to set the kimura up from? Set a goal to at least get there.

Roll with everyone. It’s easy to fall into the habit of rolling almost exclusively with a few training partners that give us fun and reasonably competitive rolls. There’s nothing wrong with rolling with our favorite training partners, but we also benefit from those training partners who are behind us a bit in athletic and technical ability as well as those who can crush us. When rolling with a training partner you can easily beat, don’t take the easy way out and just throw on your best submission every time—use this roll to try new techniques or roll from a position you are week from. When rolling against someone who can easily beat you, don’t put all your focus on not getting tapped at all costs—concentrate on things like good postures, good movements, good fundamentals, etc.

Don’t be afraid to use positional sparring during open mat when it makes sense. Positional sparring during live sparring might make sense if you’re working on a specific move or specific piece of your game—this could be especially helpful if you roll with a more advanced training partner who is especially good at what you’re working on who can give you feedback after the roll.  It might also make sense if you’re nursing an injury and are concerned some positions may leave you vulnerable to aggravate the injury. Positional sparring may also make sense when rolling with a new student who is not comfortable engaging—you can save time and get to the actual sparring if you just let them start in side control.

To wrap things up: Live sparring is a great way to evaluate your jiu jitsu, make adjustments, and refine your technique. To get the most out of it you need to treat it as a learning and training exercise as opposed to a competition to be won or lost. Always remember—there is no honor in gym wins.

Train hard. Train smart. Get better.

By Joe Thomas Find more articles by Joe Thomas here

Positional Sparring: Getting the most out of it

Drilling is a great way to practice new moves and memorize the sequence of movements necessary to complete a technique. However, it can lack the element of “aliveness” necessary to prepare you for executing techniques in a real-life scenario. Whether it be a competition or an actual altercation you will need to be prepared for a much more chaotic environment. Free rolling, or live sparring, most closely resembles real-life scenarios, but the jump from drilling to free rolling can leave a gap—this is where positional sparring can be very helpful.

I’m sure most people reading this are familiar with positional sparring, but just in case there is someone new to jiu jitsu who is not: Positional sparring most commonly starts with two teammates in a static starting position like full guard. The student on top is challenged to pass the guard while the student on bottom is challenged to sweep or submit. Once one student accomplishes their goal they reset back to the starting position.

Here are a few suggestions, based on my own experience that may help you get more out of positional sparring. Keep in mind that these suggestions are in the context of learning and refining technique. There may be other reasons for positional sparring and other strategies may be more suited at those times.

Try the technique that was taught in class. Often positional sparring follows the technique portion of class and will be from the same position. It will be hard to hit the technique (after all your training partner just saw it as well) but the best time to work on a technique is when the instruction is fresh in your mind.

Focus on accomplishing your goal more than preventing the other student from accomplishing theirs. Sure, you’re more likely to be swept when attempting a pass, but that’s how flaws in your technique are revealed. If you’re training with a better grappler you will probably get passed when you open your guard—embrace it, that is the best way to see the flaws in your game.

Always be making progress towards your goals. If your training partner is passing your guard and you catch their foot in “1/4 guard” you may be able to hold them there preventing them from completing the pass—but is this the point of the exercise? Maybe it is if you’re preparing for a tournament—maybe you’ll find yourself there in a match and preventing the pass could mean the win, but you can literally spend most of a positional sparring round stuck in this position. For me, I’d rather concede the pass and re-set so I can work on my game.

Don’t automatically default to your comfort zone. If the positional sparring starting position is butterfly guard — transitioning to x-guard to a sweep, is probably a legitimate strategy. But if x-guard is part of your “A” game and you already have consistent method of getting there from butterfly guard then you are missing out on one of the main benefits of positional sparring which is to become proficient from all positions. Take advantage of this positional sparring session to work on traditional butterfly guard sweeps, arm drag to back take, or something else you can add to your game.

If your school does not include positional sparring as a regular part of class give it try on your own time. You may find it helpful. You may also find positional sparring to be a safe way to train if you are nursing a minor injury—pick a position you feel safe in and work from there.

Train hard. Train smart. Get better.

By Joe Thomas Find more articles by Joe Thomas here

Drilling: How To Get the Most Out Of It

Drilling is a common method for learning and refining techniques in jiu jitsu. While drilling is not complicated, there are a few concepts and fundamental aspects that once understood, will help you get the most out of it. Here are a few suggestions I would make based on my own experience.

When you are the one drilling the technique:

Ask questions and make sure you’re getting it right. The way you drill a move is the way you will execute it when rolling. Don’t drill bad technique. If you’re confused about a move or sequence, ask your coach for clarification. Ask your training partner for feedback.

Use proper positional fundamentals when setting the move up. If your drilling a back take starting from half guard knee shield position. Make sure your knee shield is strong and you’re using good frames so as not to get flattened out. In live rolling you’ll never pull the move off if you’re constantly smashed and flattened out every time you’re in bottom half guard.

Finish the move. If you are drilling a sweep, don’t settle for just knocking your training partner off his base, follow through until you are in a dominant position. If you’re drilling a pass continue until you’ve secured side control or knee on belly and are setting up the next transition or submission. If finishing the move is not a part of your drilling, you will find yourself constantly in live rolling “almost” getting the sweep or pass.

Experiment and pay attention to detail. Let’s look at the scissor sweep. Will gripping the sleeve at the wrist or elbow work best for you? When gripping the sleeve at the wrist, does a pistol grip, or a pocket grip work best for you? Does it work best for you to have you shin across your partner’s torso parallel to the floor, at a 45-degree angle, or something in between? These are just some of the details of one move that need to be looked at and experimented with. Drilling gives you the best opportunity to do this.

When playing the role of Uke, or, “the one who receives the technique”

Apply the appropriate amount of resistance. The only thing worse than having a training partner simply fall over before you’re even half way through setting up a sweep is when they go into full lockdown “you’ll never sweep me” mode. Initially you should apply enough resistance that your partner must do the technique correctly but no more. As you progress and train with more experience training partners the level of resistance will increase slightly.

Think about your defense and counters. The key here is think about your defense and counters. You are not actually trying to prevent your partner from completing the move or counter them. At a bare minimum, when your training partner drills a sweep or pass, assume the correct defensive posture including frames and hand positions as they complete the move.

Provide some feedback for your training partner. I never presume I’m qualified to tell others (especially those at, or above, my rank) how to do jiu jitsu, but I’m more than comfortable providing simple feedback like “when you gripped behind my elbow I felt like the technique was stronger than when you grabbed my sleeve at the wrist”.

This is not an exhaustive list or a list of the most important…. It’s just a list of things worth considering to help you get more out of drilling.

Train hard. Train smart. Get better. 

By Joe Thomas Find more articles by Joe Thomas here

Are You Doing the Right Things Before and After BJJ?

What you do before matters, what you do after makes a difference.

Tell me if this sounds familiar: It’s Tuesday, you know you go to jiu jitsu on Tuesdays, but you go about your day without giving jiu jitsu a second thought. It’s after work and you’re at home engaged in some mundane task and all of a sudden – “crap, I gotta be to class in 30 minutes”. So, you grab your bag, hit the road and get to the gym with just enough time to suit up, line up, and start class.  After class, you rush home to finish up a work project, catch your favorite TV show, or engage in some other non-jiu jitsu related task. Been there? You’re not alone. But what if we treated jiu jitsu class like it was one of the most important appointments we had this week? What if we determined that, “I’m investing a good bit of time and money into this hobby, I’m going to do absolutely everything I can to get the most from my investment”? I propose that there are a few simple things we can do before class and after class to maximize the benefits we get from each training session.

Here’s a few things you might consider doing before training to get the most out of each class. This is not meant to be an authoritative or all-inclusive list…. just some ideas that might be helpful.

  1. Ensure that you are well hydrated considering the water you will lose due to perspiration. This is first because ideally you will drink a little more water throughout the day. Drinking two additional 16 oz. bottles of water in the last hour before class will only result in a full stomach and a full bladder. If you are routinely adequately hydrated simply consider adding an additional 16 oz. bottle during the day.
  2. In anticipation of the additional calories you will burn, make sure you have consumed an adequate amount of fuel. I’m not a nutritionist and won’t offer any specific dietary advice, but I can’t state strongly enough how important it is for each athlete to do their own research and come up with a plan that works for them. For me the most important aspect of this is timing: If I eat anything substantial within two hours of class I feel bloated and slow, on the other hand, if it’s been more than 5 or 6 hours between my last meal and a training session I feel like the gas tank hits empty midway through class. So, I try to eat a full, well rounded meal 6 hours or so before class and a light snack 3 to 4 hours later.
  3. Engage in some pre-class mental preparation. If you had an important work meeting where you were required to give a report and would be expected to participate in a round table discussion wouldn’t you review your notes for your report and make sure you knew something about the topics for the round table discussion? My instructor puts out a monthly training schedule—we know a month in advance what positions we will be working from in every class. I take 10-15 minutes late in the day to watch a few tutorial videos on whatever position we will be working that day. If you keep a training journal or take notes, 15 minutes before class would be a good time to review them.
  4. Get to the gym early enough to do something productive before class. This will look different for each athlete. I’m older and my joints don’t work as good as they used to. For me an extra 10-15 minutes of stretching makes all the difference in the world. If you’re a 25-year-old competitor, maybe you need some higher intensity warm ups to be ready for class. If nothing else…. grab a partner and rep some techniques.
  5. Establish a pre-class routine. If you do “A, B, and C” before every class, like eating at the same time, watching some tutorial videos, and taking the same route and listening to the same music on the way to class soon “A, B, and C” will become triggers that help get your mind right and focused for class. See Pavlovs Dogs

And here’s a few things you might want to consider doing just after class to maximize the benefits from each class and prepare you for the next.

  1. Take a few minutes to stretch and reflect after class. Lately I have been noticing that many of the top guys I train with find a quiet corner somewhere to spend 15 minutes after class stretching out. Knowing these guys like I do, they’re not just stretching….they’re analyzing their performance and making mental notes so their next class will be more productive.
  2. Get some help/advice from your coach or training partners. After class is a great time to ask your coach for clarification on something he taught that night or to grab one of your training partners and say “hey, you seemed to sweep me really easily from ½ guard, you mind showing me what you did?”.
  3. Document and journal what you did and what you learned. Journaling is not for everyone, but if you do it—the sooner after class the better.
  4. Fuel and rehydrate. You should drink plenty of water during and after class and if you cannot get home and eat something right away consider taking a recovery shake with you.
  5. Address any injuries or aches and pains. If you didn’t tap soon enough to an armbar or foot lock, getting the joint iced and elevated ASAP and taking some anti-inflammatory meds can be the difference between taking one day off or needing to miss 3-4 days.

You may be asking yourself how will making these changes to my pre and post training routine make a significant difference in my jiu jitsu game. The truth is, these types of changes can make a difference, but you won’t see the difference overnight. If you make improvements in your pre-training hydration and dietary practices you may find that you have enough energy to put an extra round of sparring in at the end of class—this won’t result in significant improvement over the course of a month or two…but over the course of a year, this will add up to hours and hours of additional sparring which will result in significant improvement. If you stretch and address aches and pains right after class you may find that you can make it to a few extra classes in a month and a few classes each month turns into 20-30 extra classes a year which will result in significant improvement. The key is: make incremental improvements, trust in the process, and be patient.

Train hard. Train smart. Get better at jiu jitsu

By Joe Thomas Find more articles by Joe Thomas here

22 Off The Mat Habits That Will Improve Your On The Mat Performance

There have been dozens, maybe hundreds of these lists made. Some are short and concise (the top 5 things you need to know…) and some are longer, attempting to encompass more of the jiu jitsu journey. This is one of the latter. I have compiled this list based on my own experiences and feedback from my friends and training partners. When contemplating how long to make this list I settled on 22 in a nod to Mission 22 which is an organization that works to raise awareness concerning U.S. Military Veteran suicides. On average 22 veterans take their own lives every day. For more information about Mission 22 check them out here: Mission 22
1) Track your class attendance. There’s a particular number of classes per week that’s ideal for each student. Tracking your attendance will help you find this number and be consistent in hitting it.
2) Journal your class performance. This can be a simple as a note pad app on your phone where you just jot a line or two about the highlights or a more complex approach like using an Evernote template commenting on every technique, drill, and roll.
3) Create a word document that you review periodically. Some things that could be included in this document: Three “go to” moves/techniques from every position. In order, your three best positions to work from. A week area or two you’re working on.
4) Hydrate. All your bodies functions and processes are more efficient when you are properly hydrated. You will process nutrients more efficiently, clear toxins more efficiently, dissipate heat more efficiently, etc. etc. all these things will improve your performance on the mats. Proper hydration will also aid with appetite control.
5) Sleep. Most adults can function at a high level on 6-7 hours of sleep a day. For an athlete that should be considered the bare minimum. During periods of high intensity training 8 hours or more a day may be required. Most people not getting enough sleep only have themselves to blame….you do not need to watch one more episode of the Walking Dead. Turn off the TV and go to bed.
6) Cook your own meals. Cooking your own meals at home is a great way to make sure you’re eating the right portions, eating the right things, consuming the right amount of calories, etc. It will also save you money…..that you can then spend on more jiu jitsu.
7) Eat clean. No big secret here. Foods that are over cooked, highly processed, loaded with preservatives, or containing a long list of ingredients you can’t pronounce are not the ideal base for a healthy diet.
8) Eat the right foods at the right time. What you eat before training, after training, on your days off, etc. matters. Do some research and come up with a plan that fits your training schedule.
9) Supplement. As this is a very personal choice I won’t elaborate much except to say I’ve benefited from smart supplementation as have many of my training partners. If you chose to supplement: do smart research and don’t pay for hype.
10) Yoga. When polling my friends about off the mat activities they do that they feel improve their jiu jitsu performance, yoga was the number one option. Several of my friends advocated for “hot” yoga and some follow a more traditional yoga routine.
11) Stretching. If yoga is not your thing try a 10-minute dynamic stretching routine a few days a week
12) Lift weights. After yoga, this was the number 2 response I got from my friends. Most people I know chose a simple routine based on the fundamental lifts i.e. bench press, dead lift, squats, military press, pull ups, etc. These are compound movements that will build muscle mass and improve core strength.
13) Sprint/HIT training. Short bursts of intense/explosive movements are an excellent way to condition your body for the rigors of high intensity grappling. Most people I know who compete incorporate at least some HIT training in their routines.
14) Distance running. This seems to be the least popular option for off the mat physical activity. There are however some benefits worth considering. If you’re one of the many people who have never run more than a mile or two. Working your way up to a longer distance, maybe 5 miles, will burn fat and improve your cardio conditioning. More importantly it will test your will and prove to yourself that you can do more than you thought you could. It can also help with developing an overall healthy lifestyle.
15) Listen to a podcast. There are literally dozens of podcasts on jiu jitsu or more generally health and fitness. While this may be an off the mat habit that has minimal returns…. It also takes almost no effort. Find a few podcasts you like, subscribe, listen on your way to and from work
16) Watch tutorials/instructional DVD’s. While DVD sets can be quite expensive I know people, who have bought sets and have had their game transformed in as little as 2-3 weeks. If you don’t have the money or time to invest in purchasing and watching full length DVD sets there are many high quality 5-10 minute tutorials on youtube.
17) Watch competition footage. There’s nothing like watching the top athletes at your age/belt level in live action. In this day and age, it is as easy as going to youtube and searching “BJJ blue belt masters” or whatever age/belt/weight you are at.
18) Watch footage of your own training. My wife helps me with this, but if that doesn’t work for you there is almost always someone available that you could hand your phone to and say “can you film my next couple of rolls?”. This is most helpful if you save and date the video files for later review. If you review footage of yourself rolling in Jan, May, and Oct of the same year you should be able to identify some mistakes you’re continuing to make that need to be addressed as well as some areas of improvement.
19) Read something. Reading a little bit everyday will improve the quality of your life no matter what you read. I would suggest biographies of people who have accomplished great things, books on excellence, and motivation.
20) Create a morning routine. Studying the habits of highly successful high functioning individuals I’ve come to find that most of them get up early and follow a routine to get their day started. Here’s what has been working for me: Get my body moving, read something, and clean something. Time depending, I dedicate 15-45 minutes to this. Right after getting out of bed I do some stretches, yoga poses, and maybe some jiu jitsu movements. Next I read a chapter of a book. Then I do 5-10 minutes of house work. That last one really makes the wife happy. It’s amazing how much more productive the rest of my day is when I start with this routine.
21) Have another hobby …. surfing, hackie sack, parkour, etc. Having healthy hobbies is a part of living an overall healthy lifestyle. It will also give you something to do to stay in shape when you are injured or otherwise cannot do jiu jitsu.
22) Mentor another student. It’s common for students who have been doing jiu jitsu for a while to take someone under their wing in the gym—take the next step and take it out of the gym. Get their phone number and/or hook up with them on social media. Text them or message them when you see they’re making progress in the gym and hitting jiu jitsu milestones. Text them or call them if you haven’t seen them in the gym for a few days. Offer them some encouragement now and then and hold them accountable when needed. I saved this for last because not only can it help your jiu jitsu and the jiu jitsu of the student you are mentoring….it could possibly have a much larger impact on the life of the student you are mentoring. You never know when someone may be desperate for a friend or for someone to take a personal interest in their life.
No one is going to take a list like this and incorporate every suggestion into their daily lives. Many people reading this will, in fact already be doing some of these. I’m confident though, especially if you’re new to jiu jitsu, that you can find something on this list that if added to your daily routine will help to improve your jiu jitsu. Good luck and keep on rolling.

By Joe Thomas Find more articles by Joe Thomas here

Production Now and Production Long Term

Recently while listening to Steven Covey’s audio book The Seven Habits of Highly Effective People I was introduced to the concept of P/PC Balance, or Production/Production Capacity balance. The idea is that we need to strike a balance between the amount of energy and focus we put into production right now, and the amount of energy and focus we invest in doing the things it takes to ensure we will continue to see production in the future.
In business, it is necessary to invest in capital improvement, employee compensation, training, surplus inventory, etc. One could shift their focus entirely to production, ignoring the need to reinvest and restock inventory, and for a short period see a dramatic increase in production and profit. This of course, would ultimately lead to the failure of the business.
This concept is applicable to almost any pursuit in life including Jiu-Jitsu. There are things you can focus on to see results right now ie. going to class, attending seminars, participating in tournaments, studying video, etc. and then there are things off the mat outside of the dojo that must be attended to for continued progress in Jiu-Jitsu long term. There must be a balance between these two areas of focus.
Maybe the most important off the mat investments we can make is in the maintenance of our bodies. One does not have to be a health nut or stud athlete to be good a Jiu-Jitsu–but if you do not take care of your body, your pursuit of Jiu-Jitsu will inevitably come to an unfortunate end. Spending additional time and money on quality food and meal preparation will not make you better at Jiu-Jitsu today and spending an extra hour a week stretching/doing yoga will not make you better at Jiu-Jitsu today… but these are the kinds of investments that will allow you to pursue Jiu-Jitsu long term. Also, along these lines, when it comes to training Jiu-Jitsu sometimes less is more. Training 5 plus days a week will most likely result in rapid gains–but for many of us it will also result in over training which leads to nagging ongoing overuse injuries, fatigue, and burnout.
For many people, having your family in your corner is a key element in the long-term pursuit of Jiu-Jitsu. I know that’s true for me. My kids are grown, but I still value and need the support of my wife. I strategically choose which classes I’m going to attend so as not to be taking away too much time from her. I could just go to class whenever I wanted with no regards to her, but it would only take a few weeks before I got the “it’s me or Jiu-Jitsu” ultimatum. It’s easy to jokingly say “I sure will miss her”, but the reality is my Jiu-Jitsu would be, at least temporarily, derailed. So making sure that she gets the time she needs is ultimately an investment in my ability to progress on the mats long term.
I’ve seen young people struggle to balance their pursuit of education and career with their pursuit of Jiu-Jitsu. I’ve known a few who put some things on hold to train Jiu-Jitsu. That might be fine if you’re one of the few people who have a legitimate shot at being a top-level competitor or successful gym owner. But for most of us, Jiu-Jitsu will be a lifelong part time hobby that requires ongoing financial investment. Putting your career or education before Jiu-Jitsu now may put you in a position in 10 years to comfortably afford to travel for tournaments, attend seminars, and take private lessons with high-level instructors.
Each person’s Jiu-Jitsu Journey is different. The off the mat investments that you need to make may be completely different than mine, but the fact remains, you will need to invest in “production capacity” if you want to continue to see “production” or progress.

Read more great articles by Joe Thomas here

The older grappler and injury avoidance

My first exposure to jiu-jitsu came at about 37 years of age, but after 1.5 years of training I moved and took over 5 years off. My current jiu-jitsu journey began when I was 44 and I’m now a few months shy of 50. As I’m often the oldest guy on the mats when training by more than a decade I consider myself to be somewhat of an authority of on the topic of “being an older grappler”.  In all this time training as an older grappler I have managed to avoid catastrophic injury and have limited my minor injuries to ones that have kept me off the mats for a few days at most. While I’m sure that this is due in part to good fortune, I don’t think that luck alone explains it. I have intentionally taken specific steps to help me train consistently and remain injury free. Here are the ones that I think are most significant.

From left to right: Joe Thomas 49, Ruben Gonzalez 53, Fernando San Miguel 47

From left to right: Joe Thomas 49, Ruben Gonzalez 53, Fernando San Miguel 47

I have developed a relationship of trust with my coaches. They know if I am opting out of a drill or a roll it is in an attempt to preserve my body and not because I am lazy or slacking. If I can’t participate in a drill I’ll usually find something else to do e.g. if I can’t do double leg shots the length of the floor because my knees hurt I’ll find a spot to do some crunches or pushups. If I can’t participate in a drill I’ll ask the coach if there is an “old man” variation. Maybe most importantly I always keep my coaches aware of my current physical condition.

I have also developed a relationship with my training partners based on respect and a mutual desire to see each other progress in our jiu-jitsu journeys. I train with some really tough young guys that could send me home battered and beaten after every class but choose not to. We haven’t gotten to this point just by chance. I have worked hard at it. I often times start a roll by asking my training partners what they’ve been working on lately. If they say “spider guard” and then pull guard I will let them get a sleeve grip and stand up and let them get a foot on my bicep. This kind of cooperative training lets them know I am not there to fight, I am there to train. I have found that if I go to class with a genuine desire to see my training partners progress in their journey the sentiment will be returned.

I tap all the time….early and often as the saying goes. Not only do I tap to any and all legitimate submissions, I also tap to anything that might jeopardize my ability to train the next day. Sometimes a new person will try an Americana from inside the guard. While it’s not a legitimate submission, I have bad shoulders, and a strong young aggressive guy can make my shoulder sore for a week. I’m having none of that, I’ll just tap. A choke that’s a neck crank? A gi choke across my face? I’m having none of that either, tap, tap, tap.


Joe Thomas with his coach Fernando Halfield 25 year old BTT black belt.

I don’t hurt myself. I understand the mechanics of a flying arm bar. Sometimes I feel nimble enough I think I could pull one off. I will NEVER attempt a flying arm bar. I don’t try to explode or scramble my way out of submissions that are ¾ sunk in. If they’re that deep sudden and spastic movements are too risky from my point of view. Additionally, I feel any techniques I employee, my training partners should feel free to use as well. So I don’t jump guard or attempt judo throws when training as if I’m on the receiving end of these techniques and they go wrong I could be off the mats.

In conclusion, I know how old I am and I embrace my role as an elder statesman in the gym.  This has as much to do with enjoying the journey as it does with staying injury free. Not trying to keep up with the young guys will help keep you injury free, but it’s easy to get down on yourself when you’re a purple belt getting tapped by blue belts all night long and young phenoms come in the gym and give you a run for your money six months after they start bjj. You have to find your niche and embrace it.

DISCLAIMER: I’ve taken to writing articles/essays/compiled lists…. (whatever you want to call them)… as a way to organize my thoughts and share them with others. I’m not claiming or attempting to present completely new or original ideas – I’m taking known ideas, concepts, principles, and articulating how I’ve incorporated them into my life and training.

By Joe Thomas Find more articles by Joe Thomas here

How I progressed at BJJ going to class 6 or 7 times a month

joe-thomas-2I was listening to my favorite podcast (The BjjBrick Podcast) the other day and realized that the host Byron Jabara frequently asks the guests he’s interviewing “what advice would you have for a BJJ practitioner who can only train once or twice a week?” For most of my BJJ career I have had very unorthodox training schedules that severally limited my training opportunities so I thought I would share a few things that have worked for me.
For our purposes here I will focus on a two year period when I worked a 14/14 schedule on a vessel in the Gulf of Mexico offshore oilfield. For 14 days I lived on the ship with no option to get to town and train and for 14 days I would be home. Of course when I was home I had to catch up on yard work, home maintenance, spending time with the beautiful wife, spending time with the kids, etc. so it’s not like I could train every day. My goal was to train 8 times every time but life gets in the way and a rarely met that goal. Yet still I progressed. Here’s what I did and what I would suggest for others.

1. Find a way to continue learning even when you’re off the mats. I used a couple books, a couple DVD sets, and youtube. Youtube is great because it’s free. I tried to spend at least 15 minutes each day “studying” jiu jitsu. A couple of suggestions on this point:
• Ask your coaches and training partners who they would suggest you learn from. You want to make sure you’re using quality sources.
• Study techniques that are right for you based on your experience level, age, and body type. If you’re just starting at 40 years old I would not suggest spending a lot of time studying inverted acrobatic jiu jitsu.
• Be systematic. If you’re off the mats 4 days and watch 2-3 youtube videos a day, don’t study 10 different things. If your school follows a program and you know ½ guard is the topic of the week, maybe stick to that at home. My school didn’t follow a program but I would study one move or position for 3-4 days before moving on.joe-thomas-1

2. Find some time to work on your cardio and fitness. I’ve heard a lot of suggestions and theories on this topic and am not enough of expert to say I have the answer, but here’s what worked for me. I put a timer app on my computer set for 5 minutes of work and 1 minute of rest and would do 3-5 rounds every day. Here’s an example of a circuit I would do with about 4X6 feet of mat space available to me: Shrimping in place, technical stand ups, sit ups (simulating sitting up to kimura or hip bump sweep), push up to knee on belly drill, umpa bridges, and wrestlers sit outs. I would do 10 reps each and continue the cycle until the 5 minute bell rang, rest and repeat. I felt this helped my cardio and conditioning while at the same time keeping my body accustomed to doing jiu jitsu movements for 5 minutes at a time.
 Pro tip: consider combing points 1 and 2 just like you would in class. Watch 15 minutes of instruction, spend 10 minutes stretching and visualizing the techniques you just studied, and then proceed with the circuit training.

3. Minimize the amount of time off the mats. On my 14/14 rotation I always tried to train right before I went to work and as soon as I got home, keeping my time off the mats to about 15 days. When this wasn’t possible and I ended up with 18-20 days off I could tell it took more training sessions to get my timing back – to see opportunities and to capitalize on them. If you train 6 times a month, once every 5 days is probably better than lumping several training sessions in short period of time and then being off the mats for 10 days.
 Pro tip: take advantage of every opportunity you have to train. If you’ve got an extra hour during the week at some point and can catch even just part of an extra class….go train. 20 minutes of drilling or ½ hour of open mat is not as good as a full class, but its way better than nothing.

4. Stay connected socially with your school and training partners. One of the hardest things about being that guy who only trains a few times a month is when you show up for class, see a few guys you don’t know but they seem to know everyone else, and one of them walks up and welcomes you to the class as if you’re the visitor even though you’ve been training at the school for years. Social media makes it easy to connect with your school and training partners. Connect with the school and training partners on Facebook, Instagram, Twitter, etc. and stay engaged. When you see a fellow student got a stripe, congratulate them and tell them you can’t wait to get to class and have a roll.
I’ll end with a word of encouragement: Whatever the reason is that you can only train once or twice a week (kids in extracurricular activities, working overtime, a toddler at home and a pregnant wife, etc.) it will pass. Maybe you feel like you’re making glacial progress for three years – you’ve worked your tail off and you’re a 4 stripe white belt — then life changes and now you can train a little more. You may at this point set a school record for progressing from 4 stripe white belt to purple and you will be glad that you stuck to your training routine.

Contributed by our friend Joe Thomasjoe-thomas-3