스크랩 당신의 주짓수 플레이를 향상시키는 20가지 비결

[관장님]

Gracie Magazine Jiu-Jitsu manual

그레이시 매거진 주짓수 매뉴얼

 

20 tips to enhance your play

당신의 플레이를 향상시키는 20가지 비결

 

By Raphael Nogueira and Marcelo Dunlop / Photos by Gustavo Aragao

쓴 사람 R모씨, M모씨/ 사진- G모씨

 

If you only read and keep the teachings presented here, you’re not going anywhere with your ground techniques.

The following advices – useful in tournaments with gi, grappling, MMA and for the athletes personal evolution – ought to be studied between trainings.

당신이 이 가르침을 단지 읽는 것으로 만족해버린다면 당신의 그라운드  테크닉을 가지고 어딘가에 나서려고 해서는 안 될 것이다. 도복 주짓수 시합이나 그래플링 시합, MMA 대회, 그리고 선수들의 개인적인 진보에 유용한 다음의 조언들은 반드시 트레이닝 과정을 통해 학습되어야 할 것이다.

On this case, our little script here can change everything you had been doing wrong – or simply didn’t know existed.

이 경우 여기에 있는 이 짧은 원고가 당신이 잘못해왔던, 혹은 당신이 알지 못했던 모든 것을 바꾸어 줄 수 있을 것이다.

Aiming at bringing you a large and carefully wrought guide (whether you are or not a beginner),  we have asked the main masters of the sport:

당신에게 방대하고 신중하게 작성된 가이드를 제공하기 위하여 (당신이 초보자이든 아니든간에 ) 우리는 스포츠의 대가들에게 물어봤다.

What would you like to have found out earlier?

What’s behind the gold medals and amazing titles?

What are the shortcuts?

What are the secrets?

전에 당신은 무엇을 발견하고자 했습니까?

금메달과 놀라운 타이틀 뒤에는 무엇이 있습니까?

지름길이 뭔가요?

비밀이 뭔가요?

Each Jiu-Jitsu exponent brought their own delicacy to this feast.

그리고 각 주짓수의 대표자들은 그들 고유의 디테일을 대접했다.

Enjoy, therefore, this manual if you wish to evolve. In Jiu-Jitsu, life – everything.

그러므로 이 매뉴얼을 즐겨라.

주짓수, 인생, 모든 면에서 진화하고 싶다면 ~

1. Exercise your ears 당신의 귀를 훈련시켜라

“The first rule to perfect your Jiu-Jitsu is to never be deaf to other people’s knowledge,” says Renzo Gracie.

당신의 주짓수를 완성시키기 위한 첫번째 룰은 다른 사람의 지식에 결코 귀를 막으면 안된다는 것이다. 헨조 그레이시가 말한다.

“It’s common to see guys who deem themselves professors decline a new teaching, ignoring a pupil who shows something new. To grow better you must understand how people think and how they got to that position. Even if it’s not perfect, it’s up to you to enhance it.”

" 자신을 가르치는 자로 인식하는 사람은 새로운 가르침을 사절하고, 새로운 것을 보여주는 학생을 무시하기 마련이죠. 보다 성장하기 위해서는, 당신은 다른 사람들이 어떻게 생각하는지, 그리고 어떻게 그런 생각을 하게 되었는지를 이해해야 합니다. 비록 그게 완벽하지는 않더라도, 그걸 발전시키는 것은 당신 몫이죠."

A clear example was a coup with which Gracie surprised Canadian fighter Carlos Newton in the Pride Bushido 1:

명확한 예는 프라이드 무사도 1에서 그레이시가 캐나다 파이터 카를로스 뉴튼을 놀라게했던 불의타다.

“I nearly submitted him on the foot lock, in a position a white-belt had taught me. Starting from the tip I perfected and developed the leg attack, from the knee lock to the foot lock.”

"나는 하얀띠가 저에게 가르쳐준 포지션에서 풋락으로 그를 거의 서브미션했죠. 그 조언에서 시작해서 나는 니락에서 풋락으로 연결되는 다리 공격을 발전시키고 완성시켰어요."

To Renzo, it doesn’t matter whether the student is a blue-, white-belt, or someone who’s never fought: the moment they show you something, shut your mouth and pay attention.

헨조 그레이시에게 있어, 학생이 파란띠인지 하얀띠인지 혹은 평생 싸워본적 없는 사람인지는 중요하지 않다. 그들이 당신에게 무엇인가를 보여주는 순간, 입을 다물고 집중하라

“Even if the move is not efficient, the concept might help your play. When you don’t allow yourself to accept any other form of knowledge, you become a limited professor,” he teaches.

"그 움직임이 효율적이진 않더라도, 그  콘셉이 당신의 플레이에 도움을 줄 것입니다. 당신이 다른 형태의 지식을 받아들이지 않을 때, 당신은 한계를 가진 지도자가 되고 맙니다. " 라고 헨조가 말한다.

2. Always believe in the move. 언제나 당신의 움직임을 믿어라

If you follow Rodrigo Minotauro’s MMA bouts, you can probably figure out his tip to make your Jiu-Jitsu better. A combative athlete, always with a surprising coup at hand, he shoots:

만약 당신이 호드리고 미노타우로의 MMA 경기를 보아왔다면, 아마도 당신은 당신의 주짓수 실력을 향상시킬 수 있는 비결을 이해할 수 있을 것이다. 전투적인 선수로서, 항상 사람들을 깜짝놀랄만케 하는 불의의 일격을 자유자재로 쓰는 그가 입을 열었다.

 “Fight to get a grip on your opponent.”

" 상대방을 지배하며 싸우십시오 "

How do you do that?

도대체 어떻게 그것을 할 수 있는가?

Well, the Brazilian Top Team star suggests that every fighter ignores the clock and the points during the combats. This measure may result in defeats in the beginning, but on the long run it’ll leave the fighter “light and loose” (Nogueira’s definition).

자, 브라질리안 탑팁의 스타인 그는 모든 파이터들이 격투 중에 시계와 포인트를 무시해야 한다고 제안한다. 이러한 조치는 처음에는 패배를 안겨다줄지 모르지만, 결국에 가서는 파이터를 가볍고 느슨하게 할 것이다. ( 노게이라의 정의에 따르면 )

“There is nothing better than fighting naturally and pressure-free,” he says.

" 자연스럽게 그리고 중압감 없이 싸우는 것보다 좋은 것은 없어요 " 그가 말한다.

“The secret is to believe He’s got to believe,” adds Wallid Ismail.

" 비밀은 믿음입니다. 믿어야만합니다" 왈리드 이스마엘이 덧붙인다.

Carlson Gracie’s black-belt’s advice is based on three elements: stamina, attitude and will to win.

칼슨 그레이시 계열의 검은 띠의 충고는 세가지 요소에 근거한다.

체력, 마음가짐, 그리고 승리하려는 의지

“At the time of the position or the fight, the main thing is to believe. To make the move work, you’ve got to believe it will work. And it doesn’t matter who’s on the other side, because there lies the difference between winner and loser. The winner is never intimidated. He may even fear, but he must have something greater inside – the attitude.”

" 격투나 포지셔닝에 있어 중요한 것은 믿음입니다. 당신의 움직임이 효력을 발휘하려면 당신은 믿어야 합니다. 그러면 발휘됩니다. 그리고 반대편에 누가 있는지는 중요치 않습니다. 왜냐하면 거기에 승자와 패자의 차이가 있기 때문입니다. 승자는 결코 두려워하지 않습니다 설명 두려워한다 하더라도, 그는 내면에 두려움을넘어서는 무엇인가를 가지고 있습니다. - 바로 마음가짐입니다 "

3. Practice an outdoor sport 실외 운동을 즐겨라 

Soccer, jogging, outdoor work out – there’s always a healthy activity waiting for the athlete who takes off the gi after hours of grappling in the academy.

축구,조깅 등의 실외 운동 -아카데미에서  몇 시간동안 그래플링을 한 후 도복을 벗은 운동선수를 기다리는 건강한 활동들 -은 언제나 있다.

One can then dive into a commonplace sport (surf, for instance, is practised by nine in every ten fighters) or even invent their own distraction.

그래서 선수들은 평범한 운동( 예를 들어 90퍼센트의 선수들이 하는 서핑 등 )에 뛰어들거나 혹은 그들 자신만의 독특한 기분전환용 운동을 개발할 수 있다.

This strategy keeps the body in shape without making the fighter stressed from the training routine.

이러한 전략은 판에 박힌 훈련 트레이닝 루틴으로부터 받는 스트레스 없이 파이터들이 건강한 육체를 유지하게 해준다.

 “Every physical activity, not only Jiu-Jitsu, is useful for working out heart and mind, leading the guy to thinking that, instead of smoking a joint or using drugs, he can dedicate his time to exercise,” says Royler Gracie, who has since 1999 been climbing the Rock of Gavea, at Rio de Janeiro:

" 주짓수 뿐 아니라 모든 육체 활동은 마음과 생각을 다스리는데 유용하며, 대마초를 피거나 마약을 사용하지 않고도, 훈련에만 전념할 수 있겠다라는 생각을 하게 만듭니다."  호일러 그레이시가 말한다 - 그는 1999년 이후 리오 데 자네이로에 있는 가베아 암벽을 등반하고 있다.

“It’s a workout similar to the Macacos Hill trail at Teresopolis, which I would cross with Rickson when he was preparing for MMA fights,” he recollects.

" 그것은 테레스폴리스에 있는 마카코스 힐 트레일과 비슷한 운동이에요 - 나는 힉슨이 MMA 시합을 준비할 때, 그와 함께 그곳을 횡단하곤 했어요 " 그가 회상한다.

4. Repeat the moves over and over 움직임을 반복 , 또 반복하라

Leaders of victorious academies in Jiu-Jitsu and MMA, Andre Pederneiras (Nova Uniao) and Sylvio Behring (Winner-Behring) don’t fear being repetitive when they assure that the motto is to persist and persist and then persist some more when it comes to position-training.

주짓수와 종합격투기에서 승리를 거둔 체육관의 리더들인 앙드레 페데르네이라 ( Nova Uniao )와 실비오 베링 (Winner-Behring)은 포지션 트레이닝에 관한 그들의 좌우명이 계속하고 계속하고 그리고 더 계속하라 라는 것을 확신시키는 것을 거듭 반복하는 것을 망설이지 않는다..

 “Definitely the key is the positions. In judo, the athlete makes 1,000 takedowns on every session. It’s sad to see that in the Jiu-Jitsu milieu people think it’s a waste of time. We repeat the basic positions in the warm up about 5 times before every practice”, says Pederneiras.

"확실히 키 포인트는 포지션입니다. 유도에서는, 운동선수가 매 세션마다 1000번의 테이크다운을 합니다. 주짓수를 하는 사람들이 이것을 시간 낭비라고 생각하는 것은 매우 안타까운 일이지요. 우리는 모든 운동 전 워밍업 시간에 기본적인 포지션을 5번 반복합니다." 페데르네이라스가 말한다.

Master Sylvio corroborates: “Every title we conquered in the last years with Mario Reis and Fabricio Werdum were due to this philosophy: repeating the basics and go through a training fight under supervision, which is the sparring game. One of the athletes executes every type of attack, arm, triangle, and the other tries to defend from the blitz”, says Marcelo Behring’s brother, who demands 90 seconds or a series of 100 repetitions after training. “Thus the athlete reaches exhaustion and lets the movement flow naturally.”.

마스터인 실비오가 거든다. " 작년에 마리오 레이스, 파브리시오 베흐둠과 더불어 우리가 정복한 모든 타이틀은 바로 이  철학 덕분입니다 : 기본을 반복하고 지도자의 감독하에 격투 트레이닝 - 스파링을 실시합니다.  선수 중 한 명은 모든 타입의 공격-팔공격,트라이앵글 등을 시도하고 상대편은  맹공격으로부터 자신을 방어하려고 시도합니다 " 마르셀로 베링의 형제인 그가 말한다 - 그는 훈련 뒤에 90초 동안의 혹은 연속된 100번의 반복을 요구한다 . " 그렇게 해서, 운동선수는 탈진에 이르고 움직임을 자연스럽게 흐르게 합니다 "

After all, as professor Jean Jacques Machado puts it, it’s better to repeat a position a thousand times, working on it for a month, than learning one a day

결국 장 자크 마차도가 강조하듯이 하루를 배우는 것보다는, 한달동안 포지션을 1000번 반복하는 것이 낫다는 것이다.

The phenomenon Nino “Elvis” Schembri also agrees on the tip: “More and more I convince myself that one should pay attention to the positions, from the white all the way to the black belt. The main thing in Jiu-Jitsu, a sport in which, I believe, the most technical player gets the advantage, is to repeat the positions. Everybody does that in boxing, judo, but in Jiu-Jitsu the guys are a little lazy. Including me.”

천재 니노 "엘비스" 쉠브리 또한 이 비결에 동의한다. " 점점 더 저는 포지션에 집중해야 한다는 것을 확신하게 되었습니다. 흰띠에서부터 검은띠에 이르기까지 말이죠. 제가 생각하기에는 가장 숙달된 플레이어가 유리한 운동인 주짓수에 있어서 중요한 것은 포지션을 반복하는 것입니다. 복싱이나 유도에서는 모두가 그렇게 하지만 주짓수를 수련하는 사람들은 다소 게으른 편이죠., 저를 포함해서 말입니다 "

 To Nino, it’s reasonable to reserve the beginning of the practice to repeating 50 positions for each side, thrice a week. “And don’t even think of giving up”, he smiles.  

니노에게는, 일주일에 3번 정도는,  운동시간의 처음 부분을 각 사이드에서 50개의 포지션을 반복연습하는 시간으로 떼어놓는 것이 적당하댄다.  " 포기는 생각조차 하지 말아요 " 그가 웃으며 말한다

5. Set goals 목표를 설정하라

In the nineties, when he was among the best competitors in Jiu-Jitsu, Ze Mario Sperry had a notebook where he would right the goals to be reached in training, in a given period.

1990년대에 그가 최강의 주짓수 선수 중 한명이었을 때, 마리오 스페히는 주어진 시간 내에 주어진 훈련에서 도달해야 할 목표를 바로잡을 공책을 가지고 있었다.

The black-belt used to rip the leaves and leave them on all corners of his house.

그 블랙벨트 (=마리오 스페히)는 공책을 한 장씩 찢어서 집안 구석구석에 두었다.

 “I’d go to the bathroom to shave and would find a note glued to the mirror: ‘If you want to be a champion, you’ve got one week to do this or train that’,” he recalls.

" 저는 면도하러 욕실에 갔다가 거울에 붙은 다음과 같은 공책을 발견하곤 했지요. : 만약 니가 챔피언이 되고 싶다면, 일주일 안에 이것을 해내든지 저것을 연습해라 " 그가 회상한다.

Sperry explains that setting goals helps in the eval‎uation and control of what is being produced in the training.

목표를 설정하는 것이 훈련에서 얻어지는 것을 평가하고 제어하는데 도움을 준다고 스페히는 설명한다.

 “The ideal is that the fighter define what he wants. Afterwards, find ways to get there, reckoning the time necessary to reach it.”

" 이상적인 것은 파이터가 원하는 것을 명백히 하는 것입니다. 그리고 나서 그것을 도달하는 방법을 생각해내고, 그것에 도달하는데 필요한 시간을 계산해보는 것입니다. "

For an example, the black-belt recollects the time he set the goal of getting a perfect physical condition. To achieve it, he designed a series that focused on several exercises, such as squatting, weight lifting and running-sprints.

예를 들어, 그 블랙벨트(=마리오 스페히)는 그가 최상의 신체적 컨디션을 얻는다는 목표를 설정했을 때를 회상한다. 그것을 달성하기 위하여, 그는 스쿼트나 웨이트 리프닝, 달리기 등 여라가지 운동에 초점이 맞추어진 일련의 연결된 훈련 세트를 고안해냈다.

“By keeping my heart-beat accelerated with this workout, I made progress until I conditioned my body to the rhythm of the combats.”

" 이 운동으로 나의 심장박동수를 계속해서 가속시킴으로써, 저는 전진했고 결국 저의 신체를 격투리듬에 맞출 수 있었습니다. "

 This “note pursuit” enabled the BTT master to keep focus on his career’s objectives, being sure what he had to improve in a near future.

이 " 공책에 적혀진 목표 추구하기 "로 인해 BTT(브라질리안탑팀)의 수장인 마리오 스페히는 가까운 미래에 그가 무엇을 향상시켜야 할지를 확신하면서, 그의 커리어상의 목표에 초첨을 맞출 수 있었다.

Black-belt Vitor Shaolin warns his students about this up to this day

블랙벨트인 비토 샤올린은 오늘날까지도 자신의 학생들에게 이것에 대해 주의를 준다.

“You must set up your training in such a way that you define what are the two most important competitions for you to be in that year. No matter how much you try it, you can never be 100% in all tournaments,” he guarantees.

" 당신은 먼저그 해 참가할 가장 중요한 두 개의 시합을 명확히 하는 방식으로 당신의 훈련 목표를 설정해야 합니다. 당신이 아무리 노력한다고 해도 당신이 모든 시합에서 100퍼센트 컨디션일 수는 결코 없어요. " 그가 장담한다.

“Then you must establish the rules: ‘I want to be well in the Brazilian and World championships.’ And prepare to place well only in these tournaments, not minding whatever you win or lose in the rest of the competitions. The body is not a machine and cannot remain on a level 8 or 9 all the time, be it in Jiu-Jitsu or MMA, which is the Triathlon of fighting,” the Shooto champion concludes.

" 그리고 나서 당신은 규칙을 확립해야 합니다. 만약 브라질리안 챔피언쉽과 세계 챔피언쉽에서 잘 하고 싶다면 오직 이들 시합에서만 좋은 순위에 드려고 준비하십시오. 다른 시합에서 당신이 이기든 지든 신경을 끄십시오. 인간의 신체는 기계가 아니어서 언제나 8, 9 Level을 유지할 수는 없습니다. 격투의 철인삼종경기인 주짓수나 MMA라면 말입니다 " 슈토 챔피언인 비토 샤오린이 말을 맺는다.

6. Be dynamic 역동적이 되라

To Amaury Bitetti, Jiu-Jitsu is like chess: you only move a piece thinking of the next move. The two-time world open champion in ’96-’97 says an attacking position during the fight must always be connected to other future positions whose objective is the submission or – just to follow the comparison – the check-mate. In order to achieve that, Amaury advises that the attack-trainings should be made in a logical progression. For instance: a takedown leads to a guard-pass, which in its turn leads us to a mount, which leads to a choke. The combinations are infinite; what matters is that your game be not static. Just as in the whiskey advertisement: keep walking. Turn your Jiu-Jitsu into a motor gear.

아마우리 비떼띠에게 있어서, 주짓수는 체스와 같다. 당신은 다음 동작을 생각하면서 체스의 말를 움직여야 한다. 96-97년도 두 차례 세계 오픈 챔피언이었던 그는 격투 중에 공격 포지션은 언제나 서브미션(체스와 비교한다면 체크메이트)을 목표로 한 미래의 포지션에 연결되어 있어야 한다고 말한다. 그리고 그것을 달성하기 위해서, 아마우리는 공격 훈련이 논리적인 진행 과정으로 이루어져야 한다고 조언한다. 예를 들어, 테이크다운은 가드패스와 이어지고, 가드패스는는 마운트와 , 마운트는 초크와 이어진다. 만들 수 있는 콤비네이션은 무한한다. 중요한 것은 당신의 게임이 정적이어서는 안된다는 것이다. 위스키 광고에서와 같이 계속 움직여라. 너의 주짓수를 모토 기어로 바꿔라.

7. You are an athlete, not a weight-lifter

너는 운동선수이지, 웨이트 리프터가 아니다.

Two-time world open champion 02-03, Marcio Pe de Pano strives to convince the athletes of the fact that they don’t need to look for a superathlete’s body at any cost.

2002년과 2003년에 걸쳐 두차례 무제한급 세계 챔피언을 지낸, 마르시오 " 페데파뇨 " 크루즈는 값비싼 대가를 치르고서까지 초인적인 육체를 가질 필요는 없다는 사실을 선수들에게 확신시키려고 애를 쓴다.

To the black-belt, the secret lies, above all, in training to ally technique and good conditioning.

이 블랙벨트에게, 그 비결은, 무엇보다도, 테크닉과 컨디션 조절을 연결시키는 트레이닝에 있다.

“If you train Jiu-Jitsu, you ought to work out, but not make a monstrous physical preparation,” he comments.

" 만약 당신이 주짓수를 수련한다면, 당신은 반드시 신체를 단련해야 합니다만, 괴물같이 거대한 육체를 갖추려고 할 필요는 없습니다.  " 그가 논평한다.

“If you fight MMA or wrestling, you might need such a body. In Jiu-Jitsu, physical preparation is not all: one must work to become a technical and conditional athlete.”

" 만약 당신이 MMA나 레슬링을 한다면, 당신은 그런 육체가 필요할지도 모릅니다만, 주짓수에 있어서는 육체적인 준비가 전부는 아닙니다. 주짓수 수련자들은 테크니컬하고 컨디셔널한 선수가 되기 위해 훈련해야 합니다. "

Therefore, don’t go try anything silly.

그러므로, 어리석은 노력일랑 하덜덜덜~ 마라.

8. Strengthen your grip 악력을 강화시켜라

The first attitude necessary to follow this hint by Vitor Shaolin is: tighten that rope well!

비토 샤오린이 준 이번 힌트를 따라가기 위한 첫번째 자세는 :

밧줄을 팽팽하게 조이는 것이다!

After all, the principle behind this task is to use a thick rope tied to the academy’s ceiling in order to strengthen the fighter’s grip on the opponent’s gi.

결국 이번 과제 배후에 있는 원칙은, 상대의 기를 단단하게 잡을 수 있는 악력을 기르기 위해 체육관 천장에 연결된 두꺼운 밧줄을 사용하는 것이다

 An important detail is that this exercise is good to another very important muscle for the athlete: the abdomen.

중요한 디테일은 이번 운동이 운동선수에게 매우 중요한 다른 근육인 복근에도 좋다는 것이다.

As Shaolin demonstrates, there are three ways of climbing, each of which improves a specific group of moves.

샤오린이 설명하는대로, 클라이밍에는 3가지 방법이 있고, 각각의 방법은 각기 특정한 동작들을 향상시킨다

In the first exercise (picture A), the athlete uses short grips to get to the top, which helps in the chokes executed with the hands near and the arms bent.

첫번째 운동(사진A)에서, 운동선수는 꼭대기에 도달하기 위해 짧은 그립을 사용하는데, 그것은 가까운 손과 구부러진 팔에 의해 달성되는 초크를 돕는다.

As he shows, the climb can be made with the hand reversed (picture B).

그가 보여주는대로, 크라이밍은 손을 뒤집어서 할 수 도 있다.(사진B)

In the following task (picture C) he goes upwards with wider grips, ideal to strengthen a pull from the ground with a hip escape (bottom picture) or any position that demands a strong grip with the arms stretched.

그 다음 작업(사진C)에서 그는 넓은 그립으로 올라가는데, 이는 힢 이스케이프( 아랫사진)에서 그라운드로부터의 당김을 강화하며, 또 펴있는 팔에서의 강한 그립을 요구하는 어떤 포지션에서도 이상적이다.

The detail is to keep the legs always elevated, which toughens the abs.

디테일은 당신의 다리를 항상 높인 상태로 두는 것인데, 이는 당신의 복근을 강하게 해 준다.

 “You go up, stop for a few seconds with the legs stretched, and then descend in the same fashion,” explains the Nova Uniao professor.

" 올라간 후에, 다리를 편채로 몇 초간 멈춘 다음, 같은 방식으로 내려오세요 " Nova Uniao의 교수(=비토 샤오린 히베리오)가 설명한다.

“The wider grip is the hardest, so I do it only once a day, five times a week. The other one, easier, I repeat ten times a week, twice on one day, thrice on the next, then twice… Always after training, when the arms are more tired.”

"넓은 그립은 가장 어렵기 때문에, 저는 그것을 하루에 한 번, 일주일에 다섯번만 합니다. 다른 것은 상대적으로 쉽기 때문에 하루에 2번 일주일에 열번씩 합니다. 다음주에는 하루에 3번씩, 그 다음주에는 하루에 2번씩.. 훈련이 끝나고 나서  팔이 가장 피로할 때 늘 합니다."

9. Strive to be complete

What good is it to get an A+ in guard-passing but flunk attack-from-the-back? To stand out in Jiu-Jitsu, the fighter can’t excel at one or two moves. He must play in the eleven, as we say in football. Black-belt Saulo Ribeiro teaches a simple way of reaching versatility: “Many people despises the warm-up before practising. Well, dedicate the first 15 minutes in the academy to doing the basic: escape from the back, from the mount, and side-mount. In the next 15, practise submission from the back, the mount and the side-mount. Do this every day in your Jiu-Jitsu career. It may be boring, but it’ll make you complete. No matter what belt. I am a black-belt and still discipline myself into doing it till today. Oh, I nearly missed it. Practise judo at least twice a week. Knowing how to fight standing is also fundamental. That it my formula for becoming complete.”

10. Posture is everything

By training Jiu-Jitsu frequently, three or four times a week, our physical preparation specialist Martin Rooney’s attention was caught by a simple, though essential, tip. “It was something that changed the way I looked at workout itself: whether on the mat or with the dumb-bells, always pay attention to your posture. That is the most important, both if you are trying pass a guard or lifting tremendous weight. Without the adequate posture you don’t spare moves, you worsen the strike’s execution and augment the health hazards – or loss hazards.” In case the reader suspects on Martin for the fact that he isn’t a great BJJ star, remember that is one of the aspects Rickson Gracie stresses the most while training. So, straight neck, lined-up shoulders, firm back and off you go.

11. Learn from defeat 패배로부터 배워라

Many fighters absorb but negativity from losses. They get depressed, blame God and the world for the result and, sometimes, deem their careers finished.

많은 파이터들은 패배로부터 소극적, 부정적인 것만을 흡수한다. 그들은 의기소침해지며, 결과에 대해서 신과 세상에 대해 불평하며, 종종 그들의 캐리어가 끝났다고 간주한다.

Leonardo Vieira does the exact opposite. He uses the defeats (preferably in practices, of course) to reflect on what he can do better.

레오나르도 비에이라는 정확하게 그 반대로 했다.그는 패배를 ( 당연히 연습에서의 패배를 선호할 것이다^^ ) 그가 더 잘 할 수 있는 것에 대해 곰곰이 생각하는 기회로 사용했다.

“I’m convinced that everybody who submits all of their opponents in the trainings is actually learning nothing,” says Leo.

" 나는 훈련에서 그의 상대방 모두를 패배시키는 자는 사실상 아무것도 배우지 못하고 있다고 확신합니다 "", 레오가 말한다.

Like the child, who only learns how to walk by stumbling, it’s by tapping that the Jiu-Jitsu practitioner improves their art.

넘어짐을 통해서 걷는 법을 배우는 어린 아이처럼, 주짓수 수련자들이 그들의 기술을 향상시키는 것은 탭을 통해서이다.

Therefore, the Brasa black-belt advises that the masters mix athletes of different graduations in the trainings. Thus the fights aren’t too even, leaving room for adversities.

그러므로, 브라샤의 블랙벨트 (=레오나르도 비에이라)는 마스터들이 서로 다른 등급의 선수들을 섞어서 훈련시켜야 한다고 충고한다. 그렇게 함으로써 선수들이 서로 너무 비슷해지지 않도록 해서, 힘든 상황을 겪을 여지를 남겨두어야 한다는 것이다.

Martin Rooney agrees: “The athlete who reacts with bad feelings to the defeats isn’t learning the incredible lessons that have been taught him, and that would make his chances of losing again much smaller. There’s no such thing as winning and losing, but only winning and learning,” says Renzo’s and Ricardo Cachorrao’s trainer.

마틴 루니도 동의한다. " 패배에 대해 좋지 않은 마음으로 반응하는 선수는 그에게 가르쳐진 것이자 다시 패배할 가능성을 훨씬 줄여주는 믿을 수 없을만큼 놀라운 교훈을 배우지 못하고 있는 것입니다.  승리와 패배 -그런 것은 없습니다. 다만 승리와 배움 만이 있을 뿐이죠" 헨조와 히까르도 차카라오의 트레이너 (=마틴 루니)가 말한다.

 “Only you can your reaction and spirits to grow as an athlete. I believe the person that has been submitted the most is the toughest to beat. That’s what a tough guy is made of. That’s of a black-belt is made of,” he summarizes.

" 오직 당신만이 당신의 반응과 영혼이 선수답게 성장하도록 할 수 있습니다.나는 가장 많이 패배를 맛본 자가 가장 이기기 힘든 자라고 생각합니다. 바로 그것으로부터 터프가이들이 만들어집니다. 바로 그것으로부터 블랙 벨트가 만들어집니다. " 그가 정리한다.

Leo Vieira calls the attention to the fact that the losses out of the mats are just as fundamental to form a champion, above all in what concerns character.

레오 비에이라는 정신적인 면에 관한 한 무엇보다도 매트 밖에서의 실패가 챔피언을 만드는데 중요하다는 사실에 대해 주의를 환기시킨다.

“When there was a dissidence at the first formation of the Alliance team and I was alone in Sao Paulo, I went through one of the most difficult moments of my life. However, I became a much stronger person and learned a lot about life. I wouldn’t be here today if I hadn’t gone through that,” he eval‎uates. 

" 얼라이언스 팀의 처음 초창기에 불협화음이 있었을 때, 당시 저는 상 파울로에 혼자있었는데, 그 때 저는 제 인생에 있어 가장 힘든 시간을 보냈습니다. 그러나 나는 훨씬 더 강한 사람이 되었고 인생에 관해 많은 것을 배웠습니다. 만약 내가 그것을 겪지 않았다면 나는 오늘 여기 있지 않았을 겁니다. "  레오 비에이라가 평가한다.

12. Look for the best version of the move for you

Master Osvaldo Alves says that up until the nineteen-seventies one only gave and armbar-in-guard by uncrossing and wide-opening the legs. “I realized this coup was vulnerable, for it enabled the opponent to flee and pass the guard easily. So I invented the climbing-armbar,” recalls the red-and-black-belt. As you can see on the image, this armlock version makes it a lot harder for the adversary to escape. “The thing is to not lock the opponent’s arm, but his/her shoulder,” clears up the master, who uses his own calf against the sparring’s shoulder, stopping him from getting up. Summarizing: if you don’t get along with a certain move, try to perfect it, adapt it to your physical and technical traits, always searching new versions for it. That’s what makes Jiu-Jitsu evolve continuously.

13. The best strategy is the attack

“I always try to attack. While I’m on the offensive, my opponent can think of nothing but defending, that is, I’m protected,” Marcelo Garcia teaches. As an example, the Alliance black-belt recalls the time when he didn’t know to keep an open guard. He would cross the legs on the opponent’s back and pray for the time to elapse. “I was afraid of attacking,” he eval‎uates. After noticing the deficiency Marcelo started uncrossing the feet and practising sweeps. He realised that, if he went right onto the adversary, he’d run a much smaller risk of being submitted than if he played defending, applying but rare counter-strikes. Garcia also realised that, by being the first to attack, he would make his opponents abandon their former plan. If he prolonged the blitz, Marcelo also prolonged this “untouchable” state. But there are those who say that repeated attacks tend to tire the athlete. “What really tires is to hold the fight back the whole time,” Marcelo argues. Notwithstanding, the black-belt gives some advice on physical preparation for those who agree that the best defense is the attack: “Climbing stairs and ramps is the best option for an amazing guard,” he reveals.

14. Don’t forget to enhance your defense

Despite liking the attacking strategy suggested by Marcelo Garcia, Rillion Gracie stresses the importance of training submission-escapes (remembering that the other guy may attack first). “Look at Roger Gracie’s performances in the last World Championship. He suffered fulminating attacks right in the beginning of the battles but was able to defend like a master to then counter-attack,” Rillion recalls. The Gracie Leblon Master says that, while practising defense, the competitor learns exactly what the opponent feels like in situations of adversity. “Learning defense improves the attack. I f the lion knows how the prey can escape, it’ll capture it in a much more precise way,” he ponders. To practise defense in Jiu-Jitsu, Rillion advises the reader into forgetting s/he is strong. “Exercise your patience. Use the weight and the force of the levers,” he explains. “Start practising defense as soon as possible, to awake just as soon the survival instinct in your fighter’s soul.”

15. Stretch!

Ever since he was a kid, Antonio Schembri has been used to stretching daily. And he never complained, unlike his opponents, whom, in time and practice, he began to submit in the most varied ways. “I’m very flexible, so I always take a strong session before and after training. Some people are stiffer, they don’t like it, but stretching is essential, especially the bottom half, legs, spine and lumbar,” says the Chute Boxe athlete. According to “Elvis,” stretching is vital even for improving the guard. “What I realize in competitions, even black-belts’, is that everybody gets along well on top, but not everyone can keep a good guard. So besides stretching, which improves the de-passing, the athlete must set up a schedule and program himself and persist in training every single variation, butterfly guard, closed guard, with inside hooks… You can’t let the guy cross the knee line, or else you’ll have to pull something out of your ass to stop the guy from passing,” Schembri teaches.

16. Develop self-knowledge

According to Fabio Gurgel, competition-Jiu-Jitsu is so leveled nowadays that the small details can make the difference in the fight’s result. Considering that you, fearless reader, have already looked after the technique and physical preparation, the Alliance general calls the attention to a “detail” that can turn you into a giant of the mats: self-knowledge. “I advise my students to talk to themselves. Self-eval‎uation makes the athlete know himself better, finding out his true virtues and weaknesses. He starts being conscious of his own instincts, develops self-confidence and doesn’t chiken out. Thus the athlete can design an ideal fighting plan,” Gurgel analyses, and then describes the state of mind with which one should enter the ring: “The fighter’s self-knowledge must turn the battler into something pleasant. The Jiu-Jitsu practitioner must have fun in the championships. That way, it all becomes easy.”

17. Simulate hindrances and escapes

“Back at Carlson’s academy, I always trained with partners who would attack me full-on That’s what’s bad about training in an academy where everybody wants to fight for real: you don’t get used to the opponent that hinders the fighting in the competitions,” Ricardo de la Riva points out, stressing the hard time he had developing his game against Japanese fighter Yuki Nakai in September 2004.His hint, accordingly, is to simulate fights where the opponent neither tries to pass nor to submit; to fight against a technical sparring – or one who runs away. Marcelo Garcia also has a hint for those hard situations: stretching and breathing. “The fighter has got to know how to stretch and move all of his members, besides breathing properly, for the time when he is on the bottom, being smashed and smothered by the adversary,” says the middle-weight world champion. In order to learn how to get out of the tough situations, Garcia indicates: the good thing is to practise guard with heavier mates.

18. Try!

Jean Jacques Machado likes to awake his students’ creativity. The master organizes “lab sessions” during the trainings in the academy where he teaches in Los Angeles. On these moments he shows the classroom a move, asks the students to study it and to present a defense a week later. “There are many ways to get to a goal. I like my pupils to use their creativity and find out new ways to get there,” he eval‎uates. In other words, Jean doesn’t make his apprentices “move repeaters.” By disseminating experimentalism in his lessons, the black-bellt gives birth to classrooms full of creative and innovating athletes. Leo Vieira likes Jacques’ methodology, but presents another way of making the students open minded: “Look at the kids fighting. Notice how they’re always laughing and jumping around. That’s how I like to fight. Children invent, use unexpected moves that, if adapted to adult Jiu-Jitsu, can be fruitful. Teaching kids is a great source of knowledge to me.”

19. Regularity, always

Also to 1999 ADCC champion Jean Machado, there’s nothing more important than regularity. Not vanishing from the academy is, therefore, essential for the athlete’s evolution – s/he must avoid substituting wasted weeks with overtraining periods. Nearly every one of the gi-superstars knows that by heart, as Pe de Pano Illustrates: “The secret is regularity: training over and over and over. Twice a day if possible. As I began late, I would make it up by going to the academy in the afternoon and at night.” According to him, training regularly leads to evolving and injury-avoiding. “For the fact that you keep training, the body gets used to the effort you make. It was after I began resuming and quitting that I began to have injuries often,” he completes. A partisan to that idea, Vitor Shaolin exemplifies: “Besides training often, you must divide the trainings, understand that there is a little something called resting. So if in the afternoon the practice is slower, take the chance to rest. If your body doesn’t react all that well in the morning but you know that in the morning the training is profitable, wake up earlier to get your body prepared. Practise more heavily at night, but don’t let it go on till too late, for you might go to bed tense, thinking of training – and end up not resting at all.”

20. Respect and reflect

Respect and dedication are utterly necessary to Ricardo de la Riva. “The idea is to arrive with an open mind and to practise with pleasure, and not to simply want to win in the training. You must respect, above all, not only the dojo and the professor, but also your practice-mate, after all you need him/her,” says the master. According to Martin Rooney, the salutation can afford great benefits that sometimes can go by unnoticed. “In all sports, athletes create rituals that push the negative energy away. However, I realise that many Jiu-Jitsu beginners ignore that fact, maybe for seeing martial arts as just a way of defending, a game of win or lose,” he says. Martin refers to the simple and traditional act of bowing. Associated for centuries to martial arts, the act should not be seen as only a demonstration of respect or a sign that the fight has begun. As the American trainer explains, the time to bow is a great opportunity to concentrate. The bow is the moment when the practice begins, so any negative thought or attitude must be left aside – or out of the academy. “A salutation at the end of the practice enables the athlete to go back to his normal life,” he says. “Develop, therefore, a strong mental connection so that your mind is activated by the bow in the beginning. Just as in any sport, if your head is not ready to practise, it’s impossible to learn anything,” Rooney concludes.