Exercícios para fortalecer o quadril, úteis no Jiu Jitsu 

Preparador físico, Itallo Vilardo, ensina


Sempre falo da importância de fortalecemos o abdômen/quadril, que juntamente com a musculatura da lombar e glúteo, forma o que conhecemos como CORE. O fortalecimento dessa região é fundamental para qualquer modalidade esportiva, e não seria diferente nas artes marciais. Essa área é o centro do corpo e ajuda a estabilizar quase todos os movimentos. Nas lutas é muito comum vermos atletas com a musculatura do abdômen bem definida, mas será que ela é forte?

Geralmente ao falar de exercícios abdominais pensamos em flexão e extensão do tronco, maquinas e exercícios com grande quantidade de peso. E sem perceber acabamos negligenciando dois exercícios fundamentais para essa área, o trabalho de rotação e o de estabilização do tronco.

Vamos ver agora uma sequencia de exercícios para trabalhar o quadril e o abdômen.

Estabilização na bola: Sentado na bola, com os pés firmes no chão, olhe para frente. Encaixe o quadril contraindo a parte inferior do abdômen. Tire lentamente os pés do chão, use os braços para se equilibrar, posicionando os ombros um pouco mais atrás do que o quadril. Sustente o movimento por 20seg e retorne a posição inicial.

estabilizacao bola


Estabilização no rolo: Posicione um rolinho entre o glúteo e a lombar, firme os pés no chão, com os braços paralelos ao tronco. Vá descendo o tronco até ficar quase paralelo ao chão e volte à posição inicial, sem deixar os pés levantarem.

estabilizacao rolo


Giro sentado: Posicione o corpo sentado, tronco a 45º do solo, segure uma anilha com os braços esticados paralelos a coxa e mantenha os pés afixados no chão. Faça giros alternando de um lado para o outro, mantendo os joelhos os mais firmes possíveis e os braços sempre esticados. A cabeça acompanha o movimento.

giro sentado


Sustentação de tronco em pé: Esse exercício é muito bom e simples de ser feito. Em dupla, os dois de pé, um atleta fica ereto com o tronco firme e estende os braços na frente do corpo com as palmas das mãos juntas, enquanto o outro coloca as duas mãos sobre as mãos do parceiro e faz uma ligeira força, tentando fazer com que o outro atleta gire o tronco lateralmente. Fique firme na posição por 10seg e troque o lado.

sustentacao em pe


Fuga de quadril: Deitado no chão com os braços esticados para cima segurando uma anilha, flexione os joelhos e ponha os pés no chão. Faça um movimento específico de fuga de quadril posicionando o corpo de lado, mantendo sempre os braços esticados para cima. Volte para a posição inicial antes de fazer o movimento para o outro lado.

fuga de quadril


Faça o trabalho sempre acompanhado de um profissional da área, mais importante que o exercício a ser feito, é a configuração que utilizaremos para fazer ele. A quantidade de séries e repetições é o que determinara qual objetivo vamos alcançar, seja força, velocidade ou resistência.

Itallo Vilardo – Preparação física especializada em esportes de combate.



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Top 5 Mistakes of amateur MMA fighters 

most common mistakes that will de-rail your UFC dream

This is an article wrote by Garcia

Every single day hundreds of Men and women walk into the local MMA gym with the same goal in mind: Becoming the next big thing. everyone wants to be the next GSP, Anderson Silva, Jon Jones- but all too often MMA fighters in the early stages of their careers; the amateur stage of their careers in particular, forget all the in-between of making it to the big stage. here is a detailed description of the most common mistakes that will de-rail your dreams of UFC gold:

 MMA hot girl


Trusting promoters too much

 In todays day and age it is all too easy to get a fight. one can simply call a phone number, reply to a facebook post and boom next thing you know you’re standing across the cage from a guy you know nothing about competing in a sport you know even less about. the very root of amateur MMA is that promoter’s make money. Amateur MMA fighters don’t make any money, so aside from cage rental, venue rental, alcohol vender etc. Every ticket sold goes right into the promoters pocket. They just want bodies in the cage to beat the crap out of each other and sell tickets. More often than not a promoter will tell you how much the other guys sucks, how easily you could beat him etc. Meanwhile he’s in the other guys ear telling him the exact same thing about you. Also one must be careful not to fight for a promoter who has ties to an MMA gym himself. because 99% of the time fighting for these individuals results in you being the “fish” or, the less experienced fighter who gets purposely matched with a much more talented fighter from the promoter’s gym in order to get a win. Before you say yes to a fight its best to ask your coach/coaches to analyze the match up and give their input. after all that’s what you pay them for, to teach you what they know, to give insight they’ve gained from experience.


Not training enough

Now this goes back to the “All too easy to get a fight” concept. It’s not the promoters responsibility or desire to make sure you’ve trained properly and know what you’re doing. once you say yes the fight is on, and its up to you to be prepared. Training in your basement or garage and watching you tube videos of 10th planet and master Ken does NOT count as training. Doing lots of roadwork and lifting weights everyday is very beneficial to an MMA fighter but ultimately is not going to adequately prepare you for a fight. Before you even think about stepping in the cage make sure you are training with a solid MMA gym with a good trainer. Do your research and try to train with a competition team that has had success with a coach who is or was an MMA fighter himself. success breeds success so the best way to ensure victory in the cage is to surround yourself with other active MMA fighters regularly. don’t just walk into the “MMA fitness” class at your local Karate McDojo.

Training too much

Now there are plenty of amateur MMA fighters in the world who are smart and dedicated and do it for the right reasons. They are disciplined and dedicated to their dreams of being in the UFC and follow a strict regimen of diet, exercise and training. there is only one problem with these individuals: they are in too much of a hurry. Sure, Georges St. Pierre eats everything out of a measuring cup, has a rigorous strength training regimen and trains 3-4 times a day every single day, but you are not Georges St. Pierre. For the amateur MMA fighter in the first year or so of his career, the essentials of success are very basic. Be in shape, and train regularly. You dont need to train 3 times a day 7 days a week to get ready for your debut fight. I don’t care if you were a college wrestler, football player, biathlete. MMA is not like any thing you have ever done, training too much too soon will result in injury and will sometimes deter an otherwise wealth of potential. a good way to tell if you’re overtraining is to take your resting heart rate in the middle of the day during your downtime. take your resting heart rate at the same time everyday. an increase of 10Bpm or more in your resting heart rate suggests you are over training and may need to dial it back a bit. Rest is essential for growth both physically and mentally.


Doing it for the wrong reasons

Lets face it, MMA is freaking cool right now. Everyone wants a picture wearing MMA gloves. everyone wants an athlete page with 500 likes. everyone wants a custom “walkout tee” (since you are going to be walking out in front of a whopping 300 people at the VFW hall) Everyone wants to whip out the national mma ID and say those magic three words that make women’s panties disappear (or so you think) “I’m a cage fighter”. But sooner or later you WILL come across someone who is doing it for the right reasons. And when you come across that real dedicated athlete you can only hope you don’t follow the horrifying recent trend of dying in the cage. Because while you were on Facebook asking friends to help you decide on a walkout song- he was training. While you were writing letters to monster and DC and Tapout telling them how worthy of sponsorship your 0-0 record is- he was training. while you were shopping online for the hottest fight shorts and mouth guard and warm up suit-he was training. See the pattern here? the beautiful thing about MMA is you cannot lie in the cage. It’s impossible to tell a lie in there. What kind of person you are, what kind of fighter you are, how prepared you are, how tough you are, its gonna come out once you get in there. and no amount of hype will save you from a real mentally and physically prepared fighter. so before you even think about stepping in that hexagon (the UFC is the only promotion legally allowed to use an octagonal cage, its copyrighted) you better make sure you’re doing it for the right reasons to avoid being exposed in front of all the drunks at the county fair.


Trying to be someone else

I will never forget the night i saw John Smith fight. (His name has been changed to protect his identity). John was a 2 stripe brown belt in brazilian jiu jitsu under one of the top coaches in the country. John had won almost every major BJJ competition in the country and his ground game translated very well to MMA. there was only one problem with John the night he made his mma debut: He thought he was a striker. John had been watching too much Anderson Silva and Thiago alves, he walked to the cage with a pair of Muay thai trunks and ankle wraps on, and when the ref said fight he came out of his corner with a stance and movement pattern that can only be described as robotic and flamboyant. needless to say John did not attempt one single takedown and was knocked out cold in the first round after a failed spinning backfist attempt. The guy who beat him moved from 0-5 to 1-5 and had his first victory- over one of the nation’s top grapplers. Moral of the story, if you are a grappler, be a grappler. Set up the takedown with strikes and do what you know. If you spent your entire adolescent life boxing then learn to sprawl and brawl. Use defensive wrestling and use your strikes to earn the KO or TKO. Most grapplers lack what is called strikers cardio and will eventually drop their hands and expose their chin. if you don’t have a background, then learn all the basics and see whats best for you. The time to be well-rounded and good at everything will come in a few years, but not now! be patient, allow yourself to grow.

This is an article wrote by Garcia


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Jul 01, 2014 Categories: MMA Motivational

JIU JITSU PURGATORY : Life after the blue belt 

you got your belt…now what?

This is an article wrote by Garcia

So you finally did it , after all the months of having to go second in drilling , standing at the very end of the line , competing dead last at tournaments – you did it. You climbed Mount Everest , opened pandora’s box , found the last digit of Pi and got yourself that coveted blue belt. But not long after the starch wears off of your belt you come face to face with the same question that so many blue belts before you have faced…now what? You’ve become like a kid at Christmas time with a new toy, by the time New Years rolls around he’s already lost interest or broken it. That’s right, you’ve entered Jiu Jitsu purgatory. The blue belt blues is in full swing. The pain staking journey you’ve endured on your way to getting your blue belt has resulted in one big adrenaline dump. And it’s not a journey you’re excited to embark on in order to get your purple. Statistics show that almost half of all Brazilian jiu-Jitsu practitioners are just like you , they’re blue belts. Because they finally achieve some rank and feel accomplished and then quit. They quit competing ,they quit coming to class ,and they become content with just not being a white belt. So how can you make it out of jiu Jitsu purgatory? Below is the detailed list of how to beat the blue belt blues-


1. Take a step up in competition

So by now we all know that you’re more than capable of winning gold at the local high school 3-person-division-20$ registration fee- backwoods tournament. But now that you’re a blue belt; you can try your hand at a national level tournament like the Pan ams or the IBJJF worlds or even the closest IBJJF tournament to you. You never know if your getting your money’s worth for Jiu Jitsu lessons unless you test yourself against equally skilled opponents. Not to mention placing or even winning at a tournament like this is going to draw positive attention to your coach and your academy ,which is going to result in exponential growth for everyone involved. Now that you’ve acquired some rank you have nothing to prove to anyone , it’s time to prove to yourself just how good you can be. Go in with the mindset that you can beat anyone in the world at your weight and skill level, and the worst thing that’s going to happen is you will lose and come back having learned something about yourself. Nobody makes fun of the guy who tries his hand atworld class competition and comes up short. Regardless of if you win or lose you will learn something about yourself and about your jiu Jitsu game by competing at the national level. Competing at a large scale tournament is an experience like no other. The huge mats , the lights, getting to see world class black belts go at it, you will not regret giving it a shot.


2. Become a referee

Now that you’re a blue belt, you also have the opportunity to take an IBJJF rules course (usually held the day before IBJJF tournaments) and become a certified referee. If you officiate at enough competitions and become good enough at it ; some tournaments will even pay your air fair and let you compete for free all over the world in exchange for reffing matches. Becoming a ref also helps you gain a deeper understanding of the points system and jiu Jitsu strategy. It’s like a free front row seat to watch the best grapplers in the world lock horns. Good referee’s are highly sought after and highly respected in the jiu Jitsu community , as they are few and far between. Good referees mean that the tournament runs smoothly , on time, and most important we don’t have any coaches or parents foaming at the mouth screaming about a bad call.


 Felipe Costa Victory during IBJJF tournament


3. Help teach

At academies in smaller cities , once you reach the two or three stripe stage you start to become sort of an extension of your professor, helping new people learn the basics and walking around assisting people drilling technique. If you are one of the higher ranking students in your school; offer to teach a class once or twice a week or even start a beginners class. Remember that your coach promoted you because he has faith in you! and anything that alleviates some pressure and responsibility from him will surely be a welcomed gesture. Believe it or not your coach actually wants nothing more than for everyone in the academy to eventually become a black belt and have their own school. Do not be afraid to exercise the leadership skills your coach has handed down to you. Offer to start a class specifically for drilling or even offer to host open mats on weekends if your professor will give you a key. It’s not just about the color of the belt, gaining rank also means gaining leadership skills.

 teaching class


4. Cross train

By now you’ve been at your academy close to two years or more, why not go to an open training session at another academy, or take up judo or wrestling to compliment your BJJ? Maybe you will learn some new techniques and strategies that you can bring home to share with your professor and team mates, remember the name of the game is “growth”. By not trying new things and not rolling with new people you will become stagnant , step out of your comfort zone. See if your coach wants to get a few people together and go to another academy for an open mat day. Exchange ideas and techniques with other athletes. Attend a seminar hosted by another association. Jiu Jitsu academies aren’t like high school football teams where they cringe at the sight of the others uniform, a lot of schools have an open door policy when it comes to cross training and welcome people from other schools to come train.

judo takedown drill


5. Have the mind of a white belt.

This is the big one. When you’re a white belt, all wide eyed and new to grappling, you ask 100 questions a day and want to know everything about everything that entails jiu Jitsu. So why then; once people get their blue belts do they stop asking questions? You probably have the mind set of ” I’m a blue belt now , I’m supposed to know everything , I’d look stupid if I asked tons of questions” right? Wrong. Jiu Jitsu is a lot like music. It’s an art. And by the time you’ve reached the blue belt you’ve probably adopted a small arsenal of favorite techniques or “songs”. But listening to the same song over and over and over you will eventually grow bored and tired of it. Problem with jiu Jitsu as an art form as opposed to music, people get tired of what was once their favorite technique , grow bored, and QUIT. But you wouldn’t just stop listening to music just because you got tired of a couple songs would you? Of course not! So keep learning , keep trying new things. If you’ve got a great de la riva guard , and you think you’ve learned just about all there is to know , try out spider guard! Develop your top game ! Get good at takedowns! Never ever stop learning. Always ask questions like a white belt and be eager to learn and I promise you will not find yourself in jiu Jitsu purgatory !

comprido teaching bjj

This is an article wrote by Garcia


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Jun 30, 2014 Categories: BJJ Jiu Jitsu Motivational