Monthly Archives: January 2017
Guide to Open Mat
Welcome to the second half of your BJJ class, Open Mat! Open Mat (usually) begins after the instructor has taught a one-hour class. All belt levels are welcome to grapple without instruction, and with submissions. A pre-determined round time (ex. 5 minutes) will be set on the clock, along with a rest time (ex. 45 seconds) in between rounds. Grappling partners are chosen by you, please enjoy your experience!
Common names for practicing BJJ with a partner outside of class:
open mat, randori, live sparing, rolling & grappling
Plan Ahead for optimal success:
How many days this week will I go to open mat?
How many rounds will I roll?
How long is each round?
How long is each break?
What is the total amount of time training?
Ex. This week I will go to _______open mats, I will roll _____Rounds for _____Minutes each.
The longer you train in BJJ the higher the numbers start to climb.
*Class is instruction time. Grappling during open mat is practice of the instruction.
Light Stretch, Warm Up Round
Cool Down Round, Hydrate, Deep Stretch, Foam Roll
*Record training in your BJJ Notebook.
Flip Flops (to be worn inside only)
Hydration & Snacks
Aid – Athletic tape, etc.
Hygiene Products – deodorant, etc.
Extra – hair rubber bands, etc.
Slap, Bump & Roll!
JIU JITSU is easy as 123 ?
Off balance opponent, Break posture
Get to dominant position, Secure position
Submission by joint lock or choke
Once your opponent applies a joint lock/choke you ‘tap’ to let your partner know to immediately stop applying pressure. A physical tap of the hand to your opponent’s body signifies a stop.
4 Main Positions :
Belt Rank Guide:
0 White Belt
How do I measure progress?
** Consistency & Time on the Mat (grappling) = PROGRESS! **
Ability to avoid submissions from opponent. Ability to achieve dominant position on opponent. Ability to submit opponent.
Same Belt Rank:
These are your peers. Enjoy healthy competition. AVOID comparison.
Relax, have fun!
Eat the Rainbow!
BJJ can be tough and tiring. Finding the right foods to fuel us will keep exercise fun and enjoyable. Cooking with your friends and family is the easiest way to immediately incorporate fruits and vegetables into your diet. Don’t forget, everyone will benefit from your whole health. Here are some tips to help you along the way. Go to: www.facebook.com/BJJforKids for a printable copy of “The Rainbow Chart” for kids. Tag us in your pictures #BJJForKids.
The Nutrition Rainbow Connection
Fruits & Veggies get color from naturally occurring micronutrients like vitamins & phytonutrients = good health. One key function of these nutrients is antioxidants, which include beta-carotene, lutein, lycopene, and vitamins A, C and E. (Not all antioxidants have color, but eating a colorful range of foods helps you get them all.)
More = Better
The more natural colors you have on your plate the happier you will feel
Choose as many colors of food as you can!
Make it a game, whoever has the most colorful plate – wins!
Eat a Rainbow Chart
Find the print out on Facebook at www.facebook.com/taikaimartialarts or
www.facebook.com/BJJforkids Fill In what food you ate to create your rainbow of color!
Color a picture of where in the world your food came from. Example: Banana Tree from Costa Rica
Play with your food!
Discover delicious recipes by learning how to cook your own food. Peel, use a plastic salad knife to chop, wash, sort, rinse, there are so many ways you can be involved in the making of your meal.
Nature is Sweet!
Replace artificial fillers with the real deal. Fruit for dessert is delicious!
* WARNING *
Eating Fruits and Veggies will cause these side effects:
More Strength! Super Hero Power!
Extra Extra Extra Energy! Move Waaaaay Faster!
You can keep going longer, without having to stop!
Makes everything easier! It’s way more fun!
Don’t just stop at the rainbow, eat all the colors of Earth!
Red, Orange (yellow)
Raspberries, cherries, strawberries, cranberries, red peppers, tomatoes, red apples, watermelon, grapefruit, pomegranate, beet, papaya, mango, Carrots, pumpkins, yams, Cantaloupe
Lemons, bananas, yellow peppers, pineapple, pear, corn
Kiwi, avocados, Honeydew Melon, asparagus, Celery, kale, Swiss chard, squash, broccoli, cucumbers
Blue / Indigo / Violet
Blueberries, Grapes, plums, Eggplant, Red Cabbage, red onion
Potatoes, garlic, onions, mushrooms, cabbage
Figs , Coconut, Dates
GO TO OUR FACEBOOK SITE and Get our “Eating the Rainbow” chart for kids
Pencil Yourself In for class – schedule your week of training ahead of time. Create a date with yourself, have some me time.
Make it a habit – the more you train the better you feel and the better you get. Classes 7 days a Week!
Get enough rest. Be sure you are getting extra rest on the day’s you train. Martial Arts training demands a lot from out bodies so it is imperative to get enough sleep every night.
Diet / Nutrition
Hydration – get plenty of fluid on the days you’re training!
Eat to Fuel your Workout
Add Fiber to your diet
Eat Unprocessed food
Add more veggies
Lifestyle Support System – Tai-Kai is like one big family. Reach out to a teammate and schedule a
time to attend class together.
Schedule a meet up to drill / grapple or flow! Facebook a teammate for an open mat meet up.
Always stay after Classes try to stay for open mat. This is a time to train / make friends and build a social network of training partners!
Mix It Up
Plateau no more!
Tai-Kai is like a big buffet! So sample the buffet and try something new. We offer: yoga, muay thai, BJJ, MMA, JKD, boxing, open mat and private lessons!
Morning Stretches – Start your day with a morning stretch.
Nightly stretches – End your day with an evening stretch. Your body will reward you when you stretch!
Probiotics and Supplements
Ice / Recovery / Epsom Salt Bath
Warm Up and Cool Down Stretches
Dress For It
Favorite Gloves or Gi
Get your laundry for the week clean so you DON’T miss class!
Keep your clothes by your bed, keep your bag in the car!
Make your time count!
Invest in a notebook and take notes after every class.
Set 3 specific goals that you can easily reach. Instead of adding more time to your workout add intensity to your training. Sneak in 10 push ups before and after your exercise! That little extra bit of training goes a long way towards reaching your goals>
Do some form of training everyday for 30 minutes!
If you can’t make it to class, or it’s not a training day aim for mental reps. Set the timer for a half hour at home workout. Here’s the deal, if you’re going to get something, you’ll need to give first. Consistency will add up…