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Exercises to help your Jiu Jitsu (posted 11/1/2017)

I often get asked by my students what can they be doing outside of the academy to help improve their conditioning for Jiu-Jitsu? The advice I give depends on the goals of the student, i.e. if they want to compete, or just want to improve upon their everyday training at the academy. For the sake of this article, I’m going to focus on the average student, one who is learning Jiu-Jitsu as a martial art, as a self-defense system, who attends class 2–3 times per week and is not looking to compete for the time being. For the student who is training to compete in the sport of Jiu-Jitsu I would have different recommendations.

The average student may come to class 2–3 times per week. They have a job, or maybe go to school, may be married and have a family, and most have activities and commitments outside of the academy. They certainly don’t have the time or even the desire to train and workout 6 days a week as a Jiu-Jitsu athlete may do. Therefore, as in an earlier article I wrote, I said that the best way to prepare your body for Jiu-Jitsu is by doing Jiu-Jitsu. But for those who ask what else can they do outside of the academy to help improve their body and performance here’s some recommendations.

1. If you already belong to a health club use the treadmill, elliptical, or stationary bike a couple times a week for at least 30 minutes. If you don’t have access to any of those, then fast-pace walking or jogging or jumping rope at least twice a week would suffice.

2. Another option I recommend, and I have done this a lot in the past, and even during my competition days is to put together a 30-minute non-equipment cardio workout that you can do at home. There are tons of exercises you can put together to create a fast-paced workout that will get your heart pumping.

3. To improve flexibility, I recommend stretching at least 2-3 times a week. Improved flexibility will help reduce potential injuries, and help speed up recovery time from sore muscles. As you become more flexible, your speed, strength, and coordination increases. You can easily put together a 15-minute stretching routine. Include stretches to improve hip mobility, as our hips play a key role in our Jiu-Jitsu.

4. Improve your core. We use our core for everything. Strengthening your hips, abs, back and lower back is a great way to improve your body for Jiu-Jitsu. There’s tons of exercises for your core that you can include in your non-equipment cardio routine.

5. Incorporate some sort of strength training (not body building) into your regiment as it offers tons of benefits such as toning muscles, strengthening bones, increasing metabolism, and the list goes on and on. You don’t need a gym membership or own expensive equipment either as many exercises can be done at home such as isometric resistance exercises.

These recommendations will not only help improve your experience on the Jiu-Jitsu mat, but will improve the quality of your everyday life. Who doesn't want to look better, feel better, and live a longer, healthier life? Good luck and we’ll see you on the mat. - Prof Greg Eldred


CPR and AED Certification (posted 9/1/2017)

In August, the academy hosted a CPR and AED certification course for our members. CPR, or cardio-pulmonary resuscitation, is an important skill that everyone should learn. You never know when you may need this skill to save someone’s life. Knowing CPR and the ability to use an AED empowers you to jump into action should the situation arise.

CPR and AED training consist of two different life-saving methods. CPR involves chest compressions and rescue breathing to sustain a victim until help arrives. Sudden cardiac arrest is something that occurs when an electrical rhythm problem occurs in a person’s heart which prevents it from being able to pump blood through the body. The longer your body goes without this blood, the lower your chances of survival become. Performing CPR will help the blood continue to flow through the body until an ambulance can arrive to assist. An AED is an automated external defibrillator: This device sends an electric shock to a victim to restore a heartbeat. If a victim’s heart stops beating, seconds are precious. Optimally, CPR or AED use should begin within three to five minutes of the person’s collapse. Emergency personnel won’t make it to the victim within this time, which is why trained bystanders are so important for saving lives.

Take the time to get certified and enjoy the peace of mind. Contact your local hospital, fire department, health department, or Red Cross for courses near you.


2017 Instructor Camp (posted 8/5/2017)

Teaching Jiu-Jitsu is a perishable skill that requires constant practice and study, and it’s great that once a year Master Caique gathers his instructors together from across the U.S. for a 1 week camp.  I had a great time this past July at the Caique Jiu-Jitsu academy headquarters in southern California continuing to learn and grow in the art of jiu-jitsu.  It was a spectacular week of collaborating and sharing ideas from Master Caique, his sons Pedro and Thomaz, and the other affiliates.  Each year I learn new things on how to make our jiu-jitsu business and programs even better.  Everything we do is for the benefit of our students.  We want to provide our students with the very best possible learning experience, with the best instruction, and the best techniques.  It was awesome for Master Caique to share teaching principals with us he learned directly from Grandmaster Helio Gracie, which will be so beneficial and invaluable for us instructors.  We are all very proud and fortunate for our lineage, and the benefit that it brings to all of us. Something I’ve said for many years is that we do what we do, we know what we’re doing, we’re gonna keep doing what we do, and we keep getting better at it.  We’ll see you on the mat. – Prof Greg Eldred


Should you take Womens Self Defense Lessons? (posted 6/10/2017)

Let’s be real, the world we live in is not a safe place. There are bad people out there looking for victims to prey on. Therefore, you need to know how to protect yourself in case someone targets you for reasons of harassment, theft, rape, or to cause bodily harm. Not being prepared can result in serious consequences such as unwanted sexual proposals and action, serious injury or even death. You cannot control the desires and behavior of such bad people, but you can certainly take actions to minimize and prevent yourself from being the one chosen for the attack. And if you are attacked the use of self defense techniques and strategies can save your life.

Whether the attack is physical or sexual, the experience can leave both emotional and physical scars that can last a lifetime. You will never be the same. You will always replay the attack over in your mind wondering what you could have done differently to avoid or escape from the situation. You will question yourself as to why you never took a women’s self defense class.

There are three steps you must do to better protect yourself from would be attackers. 1.) You must have a greater awareness. You need to pay better attention to your surroundings, as this is your first line of defense. Attackers are looking for easy victims who are not aware, as they are easy targets, because they have the element of surprise at their advantage. 2.) You must take measures to reduce your risks. This can be from how you dress, to how you act, and even how you talk. Also don’t go into isolated areas alone, and if you are going out, go with people and stay around people. Make sure your body language shows a sense of confidence. If you don’t feel comfortable going to certain places, then don’t go there. 3.) Take a self defense class. The best way, in fact, the only way to prepare yourself to fight off an attacker is to take a self defense class. Self defense classes can teach you special techniques for breaking from an attacker’s grasp and other things you can do to get away.

Many women might take action by implementing the first two steps mentioned above, and skip the self defense training. But what do you do when those barriers are broken down, you let your guard down for that one moment, and suddenly you are in a frightening situation? Crime can happen to anyone at anytime, even if you are prepared. Taking a women’s self defense class will empower you to stand up for yourself and take control of your own life.

There should be no excuses when it comes to your personal safety. Women's self defense classes are not expensive. They are not hard to find, and they don’t take a big time commitment. So take the time and find a class. Enroll and attend. Do a friend or family member a favor and take them along with you.


14th Annual Hoosier Open (posted 4/30/2017)

Indy BJJ and Caique Jiu Jitsu are proud to host each June the Hoosier Open Brazilian Jiu Jitsu tournament in the greater Indianapolis area. This June 3rd will be our 14th tournament in Indiana.  The Hoosier Open is a double elimination GI only event.  The tournament has Kids, Teens, Womens, and Mens divisions.   The tournament usually attracts competitors from 8 - 10 states.  Because of our reputation for putting on a well run event we have many competitors returning year after year.  The final registration deadline for this years event is Tuesday, May 30th.  We accept no registrations after that deadine. To learn more about this event visit our website at www.usbjjtournaments.com


Getting in shape before starting classes (posted 1/12/2017)

Should you get in shape before starting Jiu Jitsu Lessons?

From time to time while meeting with a prospected student I hear they want to “get in shape” before they start training jiu-jitsu.  I thought I’d share my thoughts on it.

What does getting in shape actually mean?  There’s not really one definition.  It can be everything to having muscular strength, to cardiovascular endurance, to having low body fat, or even having good flexibility.  But it really depends on what your goals are.  Due to the fact you’re visiting a jiu-jitsu school, I believe you desire to learn an effective martial art for self-defense.  Maybe you have in your mind you may also want to one day compete in sport competition, or even MMA, and you can eventually work towards those goals too, but for now let’s just consider you’re starting at the beginning.

What I tell those who think they need to get in shape first is to consider this.  If you want to improve your life stop making excuses or procrastinating about it, and dive right in. Participation in a jiu-jitsu program does not require strength, nor speed or quickness, nor tremendous flexibility, nor lean body fat, nor considerable cardiovascular endurance.  It’s an art that uses principles of  leverage, timing, efficiency, and control.  But this does not mean that practicing jiu-jitsu won’t help or show improvements in any of those areas.  You most definitely will see changes and improvements that will happen over time.  In other words, you’ll get in shape for jiu-jitsu by doing jiu-jitsu. As you practice jiu-jitsu a transformation will take place.  Your energy levels will increase, you will gain more confidence, your brain is being stimulated because you’re learning new things, you will increase your endurance, strengthen your muscles, will notice increased flexibility, and may even lose weight. 

You will then be living the jiu-jitsu lifestyle. You will be attending class at the academy several days a week, but also taking other measures outside of the academy to improve your overall health and state of mind.  Ultimately, you will be living your life in better physical condition, with less stress and anxiety, with more confidence, and especially you will have the preparedness to defend yourself if the situation arises. - Professor Greg Eldred  


Helio Gracie Day (posted 10/1/2016)

Grandmaster Helio Gracie would have been 103 today.  He passed away, in 2009. Helio Gracie was born on October 1, 1913, in Belém do Pará, Brazil. He was a frail child growing up. As a teenager he lived with his older brothers who all taught Japanese Jiu Jitsu. Due to doctors orders Helio was not able to participate in training but could only watch. When he was 16 a student showed up for his private class, and Helios brother Carlos was not around, so Helio offered to begin the class with the student. When Carlos arrived, the student said he enjoyed the class with Helio and requested that he can continue learning from Helio instead. Carlos agreed and Helio became an instructor. Helio realized that even though he knew the techniques, they were hard to execute due to his frail body. Therefore he began adapting the techniques to accommodate his weak body, thus Gracie Jiu Jitsu was created.


Caique Instructor Camp (posted 7/26/2016)

I just returned from a week long instructor camp hosted by Master Caique at his headquarters in southern California.  This was the first time Master Caique gathered all of his instructors across the U.S. to meet and discuss topics related from business operations to class curriculums.  It was a great experience not only being with the other instructors, but also it was great getting everyone on the same page with our class programs.  We did a lot of review of the techniques in Master Caiques program, and certainly we all got some good ideas how to better align our programs more closely.  The week finished off with a Legends seminar with some of the most respectable and notable names in the business.  It was such an honor to be able to participate in such a rare event as this which included, Renzo Gracie, Charles Gracie, Fabio Santos, Jean Jacques Machado, and Carlos Caique Elias.  We also had a surprise visit by Pedro Sauer and Ryron Gracie.  The week was all about jiu-jitsu and how we can improve ourselves and our academies which ultimately is a great benefit to our students.  It is great to be part of a team such as Master Caiques who has such great relationships with others and is able to bring us all together.  This week will definitely be a highlight of my jiu-jitsu career. Keep training – Greg Eldred  See photos


Team Indy Hoosier Open Results (posted 6/28/2016)

We would like to recognize our Team Indy BJJ competitors at this years Hoosier Open for a job well done. Preparing for competition is a great way to help sharpen your swords, to test yourself, and to help you achieve your training goals.  Whether you won or lost besides having fun in the spirit of competition strengthening your jiu jitsu knowledge should be your objective.  Congratulations to our Indy BJJ Hoosier Open competition team and those place winners:

Kate Womack - 1st Place 
John Blatt - 1st Place
Madison Peavler - 2nd Place
Jacob Hinds - 2nd Place
Jack McKinney - 2nd Place
Grahm Bertram - 2nd Place
Harley Bertram - 3rd Place
Stuart Drake
Esteban Perez
Nate Hopman
Ross Katz
Andrew Zaleski
Anthony Cruz


Nutrition for the BJJ athlete by Monte Denehie (posted 6/17/2016)

No one understands the need for patience, discipline, consistency and determination better than the jiu-jitsu practitioner.  Gains are measured in the smallest of increments; gains sometimes seem to be lost… The need for patience and perseverance are shown through the high wash-out rate of the blue and white belts and further exemplified by the exceptionally small percentage of people who actually achieve their Brazilian jiu-jitsu black belt.  Anyone who has trained for more than a few months recognizes there is no short cut to the top.  There is no way to speed along the process.  You can’t pick up a book, read through the moves and expect to compete two belts above your level.  It just doesn’t happen.  So I often equate the journey of better fitness and nutrition to the process of jiu-jitsu progression.  There are thousands of books available on Amazon that purport to offer you the “easiest”, “fastest” way to better health through nutrition, and/or better fitness through some new workout craze, etc.  The problem with most of these books, written by “experts”, is that A) they are often looking for the quick-fix, fast results, longevity be damned method so they can sell more books, and B) they can be completely overwhelming, especially to the novice reader who has spent their entire life living on the traditional American diet, killing themselves with long cardio, and otherwise following the basic food pyramid of eating.  What I would like to propose is a jiu-jitsu approach to overall health, that encompasses a better way of looking at nutrition, and a jiu-jitsu specific approach to conditioning (off the mats).  I plan to accomplish this through a series of articles, that steps the reader through a phased approach, so as not to get overwhelmed.  I will follow the levels of the jiu-jitsu belt as you move through the process with patience, discipline and consistency; steadily building on the foundations of overall good health (white belt), through the more “advanced” aspect of nutrition, and finally conditioning (black belt).  Much, if not all of the things I have to say will go completely against conventional wisdom.  It will require, at certain levels, a drastic departure from what you are accustomed to.  Some of it will sound down right crazy to the person whose normal diet consists of fast food, packaged microwave dinners, and a six pack of beer to wash it all down.  This progression will surely challenge you.  Much like the challenge you face daily to get to the academy, put on your gi, and face off with that monster brown belt, you will be uncomfortable at times, and will question what you are doing.  But I promise you, if you show the same level of discipline for this program that you do for jiu-jitsu, you will start noticing dramatic changes in the way you look, feel, and perform almost immediately. 

Disclaimer (of course there is a disclaimer):  I am not a doctor.  I am not an expert.  I am simply passionate about improved performance and have spent a life time studying, exploring, self-testing (and often failing) various methods of eating and working out.  I don’t claim to have any original ideas, but what I do have is a vast bank of knowledge gathered from people who are experts in their field; a collation of multiple thought leaders that have provided me, at the age of 44, with the ability to consistently train and compete in one of the most physically and mentally demanding sports of the modern era.  I am NOT a doctor.  As with anything else you undertake, especially keeping in mind current or past physical/emotional ailments you may have, consult with your doctor before beginning any program.  I am here to provide you with information that can help you be better at jiu-jitsu, but in no way I am giving medical advice.

White Belt

“If you find yourself in a hole, stop digging” – Will Rogers. 

Most of us have been digging a nutritional hole for the majority of our lives.  The foundational step of improving our overall health is to first stop digging.  What is this hole?  It is our gut health.  Significant damage occurs in the gut when we eat certain processed products, take anti-biotics, expose ourselves to chemicals, and most importantly when we introduce items not naturally intended to be ingested according to our ancestral evolution.  I have found the single most important change a person can make (to stop digging) is to eliminate gluten from their diet.  Completely.  100%.  What is gluten?  Quite simply it is a mixture of proteins found in wheat and related grains, including barley, rye, oat, and all their species and hybrids.  Now the hard part; where is gluten?  Unfortunately, it is everywhere.  The obvious culprits are generally the easy ones; breads, pastas, beers, etc.  But gluten is used in SO many other manufactured products that the majority of items in your pantry probably contain it.  The one that most shocked and disappointed me was soy sauce.  Why does soy sauce need gluten??  Gluten containing products (especially wheat/wheat flour) are used for various reasons a predominate one being a thickening agent for things like sauces and dressings.  At first glance the prospect of eliminating gluten is so overwhelming that people would rather die a slow death (from poor gut health) than try to figure out what to eat and more importantly what not to eat.  But I am here to tell you that once you start down this path, it becomes very easy very quickly to get this stuff out of your diet.  And the markets have come a long way in the past several years to help you along.  Here are the steps you can take, at least initially as you get into the swing of being gluten free, to ensure you’re not accidentally taking the stuff in.

  1.  For the first few weeks of this program, become a label freak.  You’re looking for the obvious thing: wheat/wheat flour.  Look at everything. You’ll be shocked where you find gluten lurking.
     
  2. All grocery stores now have a vast array of gluten free options; from breads, dressings, snack and deserts, they are clearly labeled.  Using services like Peapod also make it easy for you, allowing you to filter by “gluten free” and then only showing you items that work for you.  Some grocery stores have a better selection than others.  The more specialized a store is (the more they cater to a healthier clientele), the better the selection.  For instance, Kroger has a small “health food” section, while Whole Foods contains gluten free options throughout the store.  Caution – (this is a huge pitfall to overall health) Just because an item says gluten free, it does NOT mean that it is the healthiest thing you can be eating.  If you start your day with gluten free pancakes and syrup, lunch is peanut butter and jelly sandwich on gluten free bread with a gluten free cupcake for desert, etc., etc. you are not going to see any long term benefits.  Think of these items as temporary replacements, and/or crutches to help you get into the swing of being gluten free.

  3. Eating out at restaurants was nearly impossible for me not too long ago.  Wheat was used to thicken marinades, it was in the salad dressing, it was in the soup.  It was even lurking in the deep fryer used to cook up the chicken strips and pepper poppers causing cross contamination (yep, that’s a real thing) with other normally gluten free items like sweet potato fries.  Now there are hundreds of restaurants who recognize the need for gluten free items.  Many have gone so far as to create a dedicated gluten free menu and will even prepare the food at a separate work station from the rest of the kitchen.  Others have at least marked their menu with gluten free options.  If you find yourself somewhere without these menus, often just asking the server about gluten free options will suffice as they are becoming very accustomed to this question.  If all else fails you can usually find at least a couple of items that should be safe like a burger without the bun (don’t forget the bacon!) and a vegetable on the side.


Now that we have at least slowed the digging of the hole we’re in, I want to talk about a few ways to start repairing the damage that has been caused by the years of abuse.  Not only does our poor eating damage the gut lining, sometimes causing so much damage that food is able to penetrate the gut and enter into our blood stream (known as leaky gut), but it also tears down the natural, healthy environment within our digestive system wreaking havoc on many of our bodily processes.  Within the gut is the microbiome.  Without going to deep into this explanation, suffice it to say that this the ecological community of commensal, symbiotic, and pathogenic microorganisms that literally share our body space and provide various functions including food digestion, nutrient uptake, immune function and many, many others.  To truly heal our gut, we must repair the damage to the gut lining, while at the same time repopulating to healthy bacteria that is so crucial to our lives.  Here’s the top ways to do this:

  1. Fermented/cultured foods.  There is a wide range of these foods starting with your basic sauerkrauts and yogurts, to more palette pleasing kimchi’s, kefirs, and beyond.  Even some basic staples like pickles (Bubbies brand is my favorite) can be found with live cultures.  Play with as many as you can to find the ones you’ll want to eat most.

  2. Probiotic.  Generally taken in pill form, probiotics can provide billions (with a B!) of healthy bacteria and yeast to repopulate and nourish your gut biome.  These can be purchased at most health food stores.  I vary the brands I use to ensure I’m getting a good range of bacteria from different sources.
     
  3. Kambucha.  This is a fermented tea that has come a LONG way recently to become a very tasty drink with a wide variety of flavors to include your basics (mango, cranberry, strawberry, etc.) to some more adventurous one that contain ginger, chia, and other healthy additives.  Again, play around with the different types and see what you’re most likely to continue consuming for the long hall.

  4. Bone broth.  This is crucial to the repairing of the damaged gut lining.  Be careful to not just purchase a standard cooking broth or bullion.  Make sure it’s a high quality bone broth, or even better, make your own!  It’s actually very easy and you can sip it like a soup daily. 


This is the start; the beginning.  This is your white belt road map to completely changing your health, fitness, and ultimately your jiu-jitsu game.  I know for some, even this initial, base level step to changing your nutrition is overwhelming, and that is why I want to slowly, deliberately phase you into this process.  If you follow these steps and commit to the next 30 days of implementation, you will begin to see a drastic change in the way you feel, and will be even more motivated to move on to the blue belt level of fitness and nutrition.  Thirty days of jiu-jitsu like determination is the first step to drastically changing your life.

Good Luck! Monte Denehie.


13th Hoosier Open (posted 4/15/2016)

Indianapolis Jiu Jitsu is proud to host it's 13th tournament in the Indianapolis area on Saturday, June 4th.  Our first event was held back in 2004, and we have grown in size and popularity ever since.  Unlike many other jiu-jitsu tournaments the Hoosier Open is a double elimination format, guaranteeing each competitor at least 2 matches.  For that reason obviously it takes longer to run an event, and therefore we don't include absolute or no gi divisions.  With the double elimination format, and utilizing a tournament schedule starting divisions different times of the day the tournament experience is much more pleasurable for the competitors by not having to sit in a gym all day waiting to compete.  Our tournament partners are Master Caique and the Caique Jiu-Jitsu Academy who helps organize and put on the event, and our friends at Warrior Way, a Caique affiliate in Michigan, who also hosts the Michigan Open each year.  Visit our the tournament website at www.usabjjtournaments.com, and come check us out on June 4th.     


Evan Eldred heads back to State (posted 2/17/2016)
Last weekend Westfield High School senior Evan Eldred earned his 3rd trip to the IHSAA Wrestling State Finals.  With a season record of 39-1 Evan finished 1st in the Sectionals, Regionals, and Semi-State.  Keep it up Evan and go after a coveted state title this coming weekend.  Evan has already signed to wrestle for the Indiana Hoosiers next year.

Hamilton County Food Bank (posted 11/1/2015)
Indianapolis Jiu Jitsu is proud to support the Hamilton County Harvest Food Bank.  The Food bank works to collect food and support for food pantries in the area.  A collection barrel will be located at the academy during the month the November.  They are in need of peanut butter, canned meats, canned fruit, cereal, and mac and cheese.  Thank you for supporting this great organization and helping to feed the hungry in our community.  More information about the food bank can be found at hchfoodbank.org.

Picking a place to train (posted 7/1/2015)
With the growing popularity of Brazilian Jiu-Jitsu more and more people are giving it a try. But how does one decide which academy is right for you? Where ever you train you need to plan on going to class at least 2 – 3 times per week. Going to a jiu-jitsu academy is not like belonging to a health club, where you show up, use the equipment and leave. It’s an educational and learning environment. So, first and foremost you need to look into the quality of instruction. You should look into the background of the head instructor. You can do some of that homework online. You should sit in on a class to see how a class is ran. Is it a structured class? Does the instructor communicate in an understanding and logical way? Do they have a beginners curriculum? Also, ask students in the class about their experiences there. Most academies have a trial period which is a great way for you get a better feel for the quality of the instruction. So definitely take advantage of a trial period.

Another big thing to consider is what the atmosphere is like. Is everyone friendly to one another? How are people treating each other? Are the students helpful to you and to others. Do the other students seem to be happy there? Is it a place where you seem to belong? You will be spending a lot of time there each week so you want to make sure you are comfortable there and you fit in. Many students make great friendships that extend beyond the walls of the school.

Jiu-Jitsu is a martial art that requires a lot of physical contact. So there will be sweat and sometimes blood. Skin infections could occur if academies are not cleaning the mats each day, or if they are letting people train with skin conditions. Take note of the facilities cleanliness. Are they mopping the mats regularly? Are others training with exposed skins conditions? Also, students should be wearing clean uniforms each class. These are some things you should definitely observe when you take some trial classes. Most jiu-jitsu schools should have a hygiene policy.

And finally a word about price. Many people ask about the price before they even visit the school and look into the most important things which are covered in this article. As mentioned before a jiu-jitsu school is an educational institution, so expect pay at least $100 per month or more depending on the market you live in. It doesn’t matter what the price is, if the instruction is bad, the people are unfriendly, and the place is dirty.

If you want to get started on the right path in your search for a place to train consider these facets of a jiu jitsu school before you sign on the dotted line.