Maximize Your Repetitions - 5 Tips to Get the Most Out of Every Training Session

In January of this year, our Youth Brazilian Jiu Jitsu competition team began ramping up their training in preparation for their next tournament. We set our sights on NAGA Atlanta on April 29, 2017.

The team was now 19 members strong but all of the kids would either be competing for the first or second time. Thinking back to our last tournament in October however, I sat down to lay out the curriculum for the next few months by trying to do more of the things that led to success at the last tournament, and fix some of the errors our kids were making the most.

It's an interesting process because there are thousands of techniques and variations they will learn in the coming years.  I have to boil these thousands down to the most essential techniques to learn in the limited amount of training sessions between January and April.

So with this limited amount of time and practice, one of our themes at competition practice has been "Maximize your repetitions." The kids must have heard me say this 100 times over the last few months.

You only have a limited amount of time on the mat to practice the techniques being taught to you. Each repetition needs to be maximized, and I believe most of the time they aren't. 

What does it mean to maximize a repetition? 

It means to learn the most you possibly can from each repetition. 

Here are five tips to maximize every repetition on the mat:

1. Fully Engage Your Mind

Fully engage your mind to the smallest of details of the technique and analyzing them. We often just go through the steps without any thought as to why we are doing them, or what makes them work.

2. Learn Both Sides of the Fight

You can learn twice as fast if you also analyze what the person on the other end could do to stop this technique from happening. You can often learn to counter most techniques by just thinking about what makes the technique work.

Example: If you are learning a collar choke, and the first step is to open the collar with one hand and feed a deep collar grip to the other hand to keep the opponent close,  then we could deduce that if we are the other guy we should immediately establish posture and prevent our opponents from getting deep collar grips. Understand? 

You can do this with every technique and learn twice as fast. While most students are learning one side of the fight, you are learning both.

3. Practice Full Speed*

*Note: Full speed should be the fastest that you can do the technique smoothly without losing any of the details.

Try the technique at a faster pace to see what it will feel like when done in a live scenario. Often mistakes are disguised by speed (we'll talk about this more in another post), so be careful not to lose any of the details.

If you catch yourself leaving something out, figure out why, slow it down, and get that piece back in there. This will also help you realize which details are the most essential, and potentially find new details that make the technique work for you.

4. Don't Goof Off

Training is incredibly fun. Don't let yourself relax too much on the mat though and waste valuable practice time. It isn't good for you OR your partner.

5. Practice Kata & Randori at the Appropriate Times

In Japanese arts, training is divided into "Kata" and "Randori." 

Kata is the technique practice. This is where you learn a technique and practice it in the air or on a partner. At this time, no resistance should be included. The partner should set the technique up perfectly for you, and you execute it as close to perfect as possible.

Randori is the live practice or sparring. This is where you and your training partner have different objectives, and you are no longer just allowing your partners to practice the techniques.

Both of these are vital to success but do not confuse or blend the two. During technique training, do not try to stop your partner from being able to do the technique, and don't ask your partner to give you resistance either. That also means that you should strive to keep the technique refinement out of the randori practice. Don't stop a sparring session to ask about a technique, or correct your partner's technique. This can be done later and is not very beneficial. 

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At both tournaments I have taken our kids to now, I have had referees, other coaches, and parents let me know how impressed they are with the PMA team. The kids act like total pros, and their technique is improving so quickly. I am unbelievably proud of them all and having more fun than I ever could have imagined coaching this team.

Check out a couple of matches from this past weekend's tournament:

Match #1 - Grady Fox

Grady was one of our most dominant competitors this weekend. You can always see the determination in his face, and he is focused from start to finish!

At eight years old and weighing in at a little over 40 pounds, he is usually fighting kids a little bigger than he is, and this match falls into that category. He went undefeated in his matches to win double gold in gi and no-gi!

Match #2 - Alex Torres

Two of our competitors, Alex Torres and Aiden Hemsley, did not have anyone in their division registered, so we chose to bump them up in skill level to the Intermediate division.

Alex's first match was a kid older than him with a couple of years of high school wrestling experience. The referee told me afterward that he thought Alex was going to get obliterated! Once the fight hit the mat, Alex's Jiu Jitsu took over, and he controlled the positions on his way to a 15-2 win. Alex went on to earn a silver medal in both gi and no-gi in the Intermediate division!

Size Definitely Matters

When a new Jiu Jitsu prospect walks in, my favorite part of our interaction is watching their reaction when I tell them Jiu Jitsu allows a person to use momentum and leverage to control a much larger opponent.

The reactions are always a mixed bag, but my favorites are the faces of people who consider themselves at a physical disadvantage - whether it’s because of their gender, strength, or height - as they alight with hope or excitement.  On the other hand, my least favorite reaction, unfortunately, is probably the most common one: the non-believers or skeptics.
    
As a woman, sometimes they target their disbelief specifically at me. “There’s no way you can throw me!”  “You really think you can hold me down?!”  
    
Sometimes, their reaction is born from fear.  They want what I’m saying to be true, but whether from their imaginations or respective experiences, they can’t quite bring themselves to trust me - or, as a result, the technique.  “Are you sure this will work?  I don’t know.”  “Well, what if they do this? Then this? Or this? What about this?”

Whatever their reaction - excited or skeptical - every person eventually finds their way here: “They’re too big.”
    
Some prospective students acknowledge this right off the bat.  They see a room full of men and women of various sizes, but they zero in on the bodybuilder that looks like he could bench press a semi and, oh yeah, just happens to be seven feet tall.  They take one look at that guy, and think, There’s no way I can use leverage to control that guy.  He’s huge!

Some people have enough success with training partners similar in size to silence the worries in the back of their heads about bigger students.  These people usually start to doubt their abilities when techniques that have worked perfectly on smaller partners don’t work as well on larger opponents.

Their concerns are not without merit, and here’s why: size DOES matter.  Read that again if you need to, but don’t panic because while size absolutely matters, it CAN be overcome with technique. 

Here’s how I want you to think about this.  If an untrained person with the size and strength of a tank walks into a dojo and rolls with a smaller, well-trained opponent, the smaller man can win.  Take a look at this video to see this theory in action:

Now, if a trained person with the size and strength of a tank walks into a dojo and rolls with a smaller individual who is also well-trained, size is going to matter.  It can still be overcome with technique, but it will be harder.  The larger person has an advantage because they have size AND skill on their side.  
    
A perfect example of this is to watch one of the match ups between Mackenzie Dern, who is arguably the number one pound for pound female black belt in Jiu Jitsu, and Gabi Garcia, another talented BJJ black belt competitor who outweighs Mackenzie by nearly 100 pounds.
    
They’ve competed against each other multiple times with different outcomes.  When Gabi Garcia wins, Mackenzie Dern is still able to hold her own during the match.  Check out the video below to watch Mackenzie come up victorious in a match against Gabi at the 2015 Abu Dhabi World Professional Jiu Jitsu Championship.

Sometimes, size does matter, but it can be overcome.  So don’t let that discourage you; let it challenge you.  And don’t let it make you a skeptic; let it make you excited!

Confidence vs. Overconfidence

In most athletic endeavors or any endeavor for that matter, mastering the fundamentals is probably the most important thing you can spend your time doing. The difficulty is that this isn't usually the most exciting activity. However, it does pay off in the end.

One of my favorite examples of this is Peyton Manning, and he is a legend here in East Tennessee so his story resonates well. You can find a video of Peyton practicing the same footwork drills in high school at Isidore Newman School, in college at the University of Tennessee, in the NFL while playing for the Indianapolis Colts, and at the end of his career before winning the Super Bowl with the Denver Broncos. He stayed committed to the basics throughout his whole career no matter how many records he had broken and understood the game as good or better than anyone to ever play. 

Sometimes it's easy to look at someone that is at an elite level and assume that they got there because of luck or some natural talent. And while those things certainly help, you will often find a bunch of hard work and a commitment to basics as well.

You will experience difficulty with sticking to basics though because as you begin to master them and have success, there is a tendency to become overconfident. You may start to tell yourself that you have mastered them and don't need to work on them anymore. When it comes to physical movements, though, once you reach a level of mastery, you must maintain it. 

Think back to the last time you saw an undefeated team or athlete come out, play sloppy, and have their first loss handed to them by someone who is obviously not as talented. How does this happen? Sometimes they just had a bad night, but often overconfidence has snuck in, and they may have stopped doing some of the things that helped them achieve their position in the first place.

Check out this video of one of the kids on my Youth Brazilian Jiu Jitsu team. This particular student stays driven throughout the duration of every practice. If I tell him to practice the technique 100 times, then he will do it 100 times without question. In fact, he did just that with this basic armbar from the guard. 

My student, Connor, is the one in the black gi. You will see him control the posture of the kid on top of him, using his arms and legs to keep his opponent close. Then he will pull one arm across the centerline, pivot his hips, and pass a leg over the head of his opponent. This movement puts him in a position to break/hyperextend his opponent's arm and the other kid taps out to avoid injury. I also love that he applies the submission carefully not to harm the other child, and immediately gets up to console his opponent afterward. The genuine spirit of a martial artist is demonstrated here.

He is a white belt in this video, and this is his first tournament, but he trained hard and stayed committed to practicing the basics during class every day. Now as he advances, I will be curious to see if I can keep him as committed to his foundation as he was before this first tournament. 

The fun thing with kids is they believe in the technique right off the bat, whereas adults can often be skeptical. Adults tend to wonder if the move works or if the movement will work for them, and they hesitate, not trying or committing, and thus, failing. 

So in your practice, seek to walk this line between confidence and overconfidence. Stay committed to the basics, and it will increase your confidence. Master the fundamentals! And hey, maybe even try to act like a kid sometimes!

Most Common Mistakes - Incorrect Fundamental Technique

I'd like to start a series on this blog for those of you already training or getting ready to start your martial arts journey that addresses some of the most common mistakes with martial arts training. Today, let's discuss a mistake that is very easy to make as a white belt but can sneak up on the black belts too!

Incorrect Fundamental Technique

One of the things I hear all the time is "that seems so logical now that it has been pointed it out to me!" This is the way martial arts should be - logical. For the most part, the fundamental techniques of the martial arts are not composed of highly complicated movements or secrets. Remember that the arts were created out of necessity for application on a battlefield or on the street. It was essential for them to be composed of natural movements and simple techniques. These techniques must be reliable when the martial artist is under extreme duress and experiencing massive amounts of adrenaline.

Understanding these basic concepts is essential to successfully applying techniques. Therefore, one of the most common errors in performing techniques is focusing on the amount of power and speed applied to the technique rather than the fundamental details. My Dad (Bruce Corrigan) always emphasizes that speed should result from constant repetition of an effortlessly and flawlessly performed technique and should not be forced.

Now we understand that practicing incorrectly can be detrimental, but exactly how detrimental can it be? How long will it take to master the ability to execute the desired technique without thought or flaw? Let's imagine it like this:

Let's say it takes 300 steps to reach our goal of mastery. We've found that mastering a new technique is different for every individual, but we know for sure it will take hundreds of repetitions. Every time we practice the movement perfectly we take one step towards that goal. Every time we practice it incorrectly we either move nowhere OR worse, we move backwards. We've found that while a few hundred repetitions may be what it takes to master a technique, it could take thousands of repetitions to break and correct a bad habit. That is a HUGE difference.

So, we need to try our hardest not to create bad habits while training martial arts - or in anything for that matter. This is why when I speak to a new student at my academy (Progressive Martial Arts Academy in Oak Ridge, TN), I ask them whether they have trained martial arts before. The reason being that if they haven't trained previously, my job is usually much easier! If they have trained, it's possible it was with someone that taught them well and corrected their mistakes. However, if someone trained them incorrectly or didn't take the time to correct their mistakes, it will take thousands more repetitions to correctly re-learn even the most basic techniques like a fighting stance.

Long story short, practicing a technique slowly and perfectly will help you reach your goal of mastery much sooner than executing techniques hurriedly.

Practice doesn't make perfect. Perfect practice makes perfect!