COVID Chronicles: Action Observation

Mat Rat News: COVID Chronicles - Action Observation Hi Mat Rats,I hope that everyone is sheltered, safe, and staying positive. Essential workers, thank you for everything, if there is anything I can do for you or your loved ones let me know.

It’s week five of the quarantine and I’m sure by now everyone has developed some kind of daily routine. Personally I’ve been rewatching my own matches and matches of competitors I follow. I've also been studying a ton of instructionals, particularly Lachlan Giles, Keenan’s Lapel guard, and Garry Tonon’s “Escape the System.” As hard as it may be to watch other people doing the thing you miss most, Action Observation (AO) is a proven way to improve performance. AO has been proven by psychologists to be a possible replacement for, or an adjunct to, mental imagery. AO is basically anytime you are watching someone else do something that you are trying to understand. AO can be watching a live performance or demonstration, but it doesn’t necessarily have to be in person. Now in 2020 we can access videos of matches and instructionals, and watching either form of video would be considered AO. AO and mental imagery share similar brain activations, similar to the brain activity of someone who is actually executing an action. So basically, when you are watching a video of Jiu Jitsu your brain is firing like you are doing the movement yourself, much like with mental imagery. Learning from observation is one of the most basic skills in humans and mammals. It's how we learn to move, hunt, talk, socialize... and armbar!  

If you’re not sure where to start I recommend looking for a competitor that you enjoy watching, or are trying to replicate. Watch their matches and try to find some of their instructionals on youtube. Watching both matches and instructionals is crucial because Jiu Jitsu is messy and seeing techniques done in real time can give you a sense of how opponents react. It’s best to watch matches and instructional videos that you can comprehend, because scientists have found that the more familiar we are with the observed action the more brain activity will be activated. Don’t be afraid to hone in on one match and pause, replay and rewatch a single exchange. I find it's better to watch less than more in a single sitting. If you want to watch a match along with me tune into Wednesday night Zoom-Jitsu classes. It’s all AO, watching matches and breaking them down.


Also don’t forget that I am offering a free one- on-one lesson to all active Guardian Members, and this could be done remotely and we can for sure watch a match together. I hope everyone is well and is now excited to find some action to observe!

Caleb

COVID Chronicles: Novel Skills & Becoming an Expert Learner

Hello Mat Rats,

As another day that ends in Y passes by many of us are looking for ways to stay busy. If you’re not deemed an essential worker and are fortunate enough to be safe and sheltered then I’m sure you’re sick of migrating around the house. As die-hard grapplers, we are likely suffering from anxiousness to get back on the mat. Unfortunately returning to practice as we knew it is just not something we’ll be doing in the near future. Even though is it important to stay in shape and mentally sharp we can only do so much. If you have the time and energy now is a good opportunity to pick up a novel practice or skill.

Personally I’ve been work on my mobility, which is something I’ve neglected and have struggled with over the years. I’ve subscribed to YogaforBJJ and have also purchased Alex Nichols’ Kinstretch video series. Mobility and Yoga have become my new passion, something not too taxing that I can study and practice safely. Having something to practice everyday is crucial. Don’t think you have to do something related to grappling. Other ideas of novel practices and tasks are baking sourdough, drawing, juggling, computer programming, and so many more.


You’ll come to realize that it’s not just about the subject matter but rather how we approach learning the subject. We may or may not become the best at what we are trying to master but we can be the best at learning. Students are often programmed to rely on teachers and guidelines to learn a subject, but in times like these we need to become active learners. Creating strategies to learn a given task that can be transferred to anything else we are trying to learn is crucial. Moral of this article, be an expert learner.

Hope all is well grappling family!

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COVID Chronicles: Mental Imagery & Shadow Jiu Jitsu

Hello Mat Rats,

Happy April 1st, it doesn’t really seem like an appropriate time to be making any April fools jokes so let’s just pretend it’s March 32nd. It’s the 3rd week of the quarantine and there is no clear end to self isolation in sight. This means we will have to make the best of the resources we have. And honestly all we really need is our minds.

Our minds are capable of creating all kinds of imagery. Real quick, close your eyes and imagine yourself hip-escaping down the mat. Whether or not you did it, you know you can! It’s a known fact that visualization is key to success in anything, whether physical or not. One of the things that helped me through college was mentally rehearsing the material that was taught. I created a catalog of information in my mind and would try to “rep it out” as often as possible. With physical tasks this is also possible. We can remain still and imagine techniques that we know, movements we’ve seen, something we’ve done in the past, or maybe even something we’re planning on doing in the future such as a competition. Mental imagery does not require any physical output, however there are similar practices that can implement some physical output.

It takes two to Jiu Jitsu, most of the time. At least 80% of a Jiu Jitsu class requires physically interacting with a partner. Drilling, sparring, chit chatting, let’s be honest hanging out with other people is why we go to Jiu Jitsu classes. But in these times that’s not an option. So what can we do by ourselves, what is the 20% of class that doesn’t require a partner….? Warm ups! Within our warm ups we are practicing solo movements or forms, which in traditional Japanese martial arts are referred to as Katas. Can we takedown someone who’s not there, is there a submission when there is no neck to triangle, when a tree falls alone in the woods does it make a sound? I’m not sure, that’s what physicists are for. But I can say that neural adaptions are being formed, more simply put we’re creating muscle memories and are being conditioned.

I challenge everyone who is reading this to create a personal kata or form. To think of your kata as your own blade to practice with and to keep sharp. Challenge yourself and get very detailed, create vivid images of fighting an opponent. Use your shadow Jiu Jitsu to control and react to that imaginary opponent. Most Importantly have fun with it and enjoy the process.

Have a great rest of your week and I hope to see you in Zoom-Jitsu Classes,

Coach Caleb

COVID Chronicles: DIY Grappling Dummies

Good Morning Mat Rats,

Oh happy…. day…. I believe it’s Monday, feels like they’re all the same. However Monday is exciting for mat rats and I because it’s the first day of the week for Zoom-Jitsu classes! Last Friday in the Zoom-Jitsu class we made our own grappling dummies with pillows, towels, a Gi, and a belt. Some people took their dummy making skills to the next level and added a hoodie to create a neck to strangle. Joel wins the most creative dummy award, he made a full body dummy by using a onesie, I have an image of the blueprint below. We’ll be using these dummies this week so make sure you channel your inner Dr. Frankenstein and get to work!

Looking forward to seeing everyone this week!

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COVID Chronicles: Daily Routines

Blessings Mat Rats,

Wishing everyone is safe and in good health.

I wanted to inform everyone on what I have been doing personally with my days. When I’m not working on the website with Anita or teaching a Zoom-Jitsu class I’ve been using the Yoga For BJJ app at least once a day to work on mobility. Along side of that I’ve been subscribing to Alex Nichols’ Kinstretch videos which have been a huge help.

Jiu Jitsu wise I’ve been drilling and sparring a little bit with Anita on our new 10 x 10 Dollamur mat, I’ve never realized how much work you can get done with 100 square feet! Honestly I haven’t been watching a lot of Jiu Jitsu but rather have been working on some of the stuff surrounding Jiu Jitsu like mobility, breathing, and teaching!

I hope everyone is alright and always feel free to reach out!


Caleb

COVID Chronicles

Hello Mat Rats,

I hope everyone is healthy and safe in these uncertain times. Unless you’ve been living under a rock for the past 3 weeks you know that every Jiu Jitsu gym in the world is closed. Instructors and practitioners have had to get creative with training. If you’re fortunate enough to be in a situation that is safe and stable then you probably are trying to figure out how to quench that thirst to grapple. People have been trying to wrestling with chairs, brooms, vacant Gi jackets, even household pets are not safe!

I’ve been hosting Zoom classes which have been absolutely amazing. These classes have focused on conditioning using grappling specific movements and shadow Jiu Jitsu. If there is time at the end of class I will answer any questions people have. I’m looking forward to hosting everyone in these classes.

Stay positive and safe everyone!!!

Caleb Khan
The Journeyman Grappler


Mat Rat News #4 JG's First Black Belt and Anita at Pans

Hello fellow Mat Rats,

It’s been a while since our last check in. I’ve been one arm short, rendering me unable to type till now. But on the bright side, however, I have some exciting things to fill you in on.

Surgery / Recovery
It’s been almost three weeks since my surgery,and I’m all caught up on Game of Thrones. The operation and immediate aftermath were surprisingly pain-free! Adjusting to life with one arm, however, has been rather frustrating, especially when it comes to teaching. My first day back on the mat, I tried to teach something that proved too complicated for a simple verbal explanation. At one point, the frustration had me so desperate that I tried doing a solo demonstration on a very unstable medicine ball. Nothing bad came of it, but then I looked over and Anita was giving me a death-stare of disapproval. I survived, and made adjustments to my lesson plans, teaching simplified techniques and giving myself more time to explain while my awesome students demonstrated.

The first two weeks post-surgery were spent entirely in the sling. We often forget just how much rest the body needs;I was getting up to 10 hours of sleep per night post-op. Thankfully, my students and fellow instructors at Guardian stepped up and covered my classes, allowing me to lay down and protect my incision. That first week, to people's surprise, I wasn’t watching Jiu Jitsu and was trying to keep my mind elsewhere. It’s easy to fall into a downward emotional spiral thinking of what could have been or how we could have changed things. I’m so thankful to have so much support from my family, friends, students, coaches, and teammates.

Things I’ve survived: The medicine ball fiasco. Dozens of slaps on the shoulder. Multiple Misha Attacks. A slip on my stairs. Almost falling over in a chair. A near car collision...

It’s great to be alive!

Promotions

The excitement that I felt for this event exceeded academic graduations, my own promotions, and maybe even my own competitions! The stars were aligned the day of the ceremony, and we had 6 black belts on the mat (7 by day’s end).

Eduardo Fraga, Head instructor at Ralph Gracie Berkeley, 5th degree black belt, and my instructor from white to black belt, taught an amazing seminar that tactfully crammed enough material into one hour to keep our minds busy for the next month. Eduardo drew an enormous crowd; the mats were so packed that we had to have students group up into threes in order to prevent collisions. The moves Eduardo shared with us were a balance of flashy, straightforward, and useful (click here for link to video).

The promotions themselves started off with a bang. Guardian founder Ben Kovacs received his black belt making him Caleb Khan’s/Journeyman Grappler’s/Guardian’s first black belt. Eduardo had to help me tie the belt which I think was symbolic of my own and now Ben’s linage. Even though Ben isn’t an active competitor, he contributed so much to the world of martial arts by taking a risk, leaving his cushy job and opening Guardian Gym. Ben also defied the status quo of martial arts gyms by creating a free kids program. I couldn’t think of a more worthy person to receive a black belt, and I’m honored to be the one giving it to him. After Ben had his new belt tied on, he became the one in charge of belt tying. All the same, Eduardo had to help him tie on most of the new promotee’s belts. Even though one may be a black belt, there are still so many new things to learn. Talk about not wasting time on that lesson.

After 9 blue belts and one purple belt were promoted, the promotions moved onto a very special group of gentlemen. This trio has carried Guardian in so many ways, competitively, communally, and they for sure embody the spirit of what Guardian and martial arts is all about. Dave Aakhus, Sacha Feinman, and Doug Ancey all have been at purple belt a little more than two years, and collectively have accomplished so much. Matches at Fight 2 Win (Fight of the Night awards and a win) two trips to the Nogi Worlds finals, and one Nogi World Championship title. Beyond competition these guys are awesome and I’m lucky to have them as friends and teammates.

In the long run belts really don’t matter, it’s true, though it’s still special to award my students. And, really, it’s not just those who got belted that are awarded. Training Jiu Jitsu takes a community, and the promotions are a celebration of the team evolving as a whole.

Pan-Americans
The Pan American Jiu Jitsu championships (also known as Pan-Ams) is one of the biggest Jiu Jitsu events of the year, featuring thousands of competitors. The first ever Pan-Ams was held in 1996 in Hawaii, but is now held every year at UC Irvine. Each division draws top competitors from around the world.

This year marked Anita Shammees third trip to Irvine to compete, and she brought it to her division. Anita’s fight began weeks before the tournament, when she decided to compete in the featherweight division, which is the weight class below what she usually fights at. It may seem desperate to be up until three in the morning, running and sweating off the final pounds, but in fact, Anita carefully planned out her entire weight cut. Every morsel of food, ounce of water drank, energy exerted, and hour slept was carefully planned. Anita made weight with breathing room (or in her case room to drink), and went onto the mats of the IBJJF Pan-Ams to fight to her next battles.

Anita’s first two opponents were overwhelmed by her heavy, pressure passing style. Her opponent’s attempts to survive against her mount forced them to make a desperate escape, which led to them giving up their backs. Anita controlled the back mount flawlessly in both matches, and finished her first opponent by a vicious bow and arrow choke. The second opponent tapped to Anita’s Mata Leão / rear naked choke, belly down with Anita on top (much like how Nate Diaz finished Conor McGregor). Both of Anita’s wins put her in the quarter-finals, one match away from the first medal round. Within the first moments of the match, Anita’s opponent pulled guard. Anita was well balanced and poised on top, and stifled her opponents attempts to sweep her. In Jiu Jitsu, however, one moment can lead to a match ending, and in this case Anita was caught with a tight armbar. Anita respectfully shook her opponent’s hand and walked off the mat. She was disappointed much as every woman in her division was, with the exception of one, the eventual champion, who was the one Anita lost to.

You have so much to be thankful for when you walk off the mat healthy. There is the courage to sign up for a tournament, a community which supports you in your crazy pajama or no pajama grappling endeavours, and, most importantly, the health and physical ability to train. Anita walks away with all of the above, plus the added bonus of a game plan to improve and get ready for the World Championships in June. I’m excited to work with her towards her competitive goals, and maybe, one day, I’ll talk her into sharing her weight cutting secret techniques with all of the mat rats out there.  

Upcoming Events
Month of April - Spar-a-ton 500 Challenge
April 7th - Nathan Mendelson Fundraiser Seminar (Guardian Gym)
May 5th - King of the Palace Quintet Tournament (Palace of the Fine Arts)
June 8th - BJJTOUR Sacramento (Gi & Nogi)

Mat Rat News #3 New Road to Recovery

Greetings fellow Mat Rats!

It has been a little over a week since the last Mat Rat News. Unfortunately I have some sad news to share. I, The Journeyman Grappler, tore my pectoralis major muscle right off of the tendon. The good news, however, is that it’ll make for some rad content and a new section within the Mat Rat News. I’ll now include a ‘Road to Recovery’ section, which will keep you up to date on all things related to my path back to my former competitive self. My surgery is booked for Monday, so wish me luck and come through and keep me company while I binge Game of Thrones and watch Jiu Jitsu videos.

What Happened?

What makes training and teaching Jiu-Jitsu exciting is that there is always something new to be taught and learned. With the Portland Open fresh on my mind, I decided Guardian Gym Gi classes would focus on passing open Guard. Nogi classes worked on armbars from closed guard, with additional options for dealing with stubborn opponents. The kids had fun acting like  “evil backpacks” as they worked on controlling and attacking from the back.

It was that Friday, not even a week after a victorious weekend in Portland, that I avulsed, tore, ruptured, severed, ripped my pectoralis right off the tendon (Doctors have a million words for the action of tearing, much like the Inuit have a million words for snow). It happened while I was in deep half guard. I was holding my arm tight to defend a kimura when, faster than Josuke’s drop seoi nage, I felt my shoulder pop. What should have been another awesome Friday training session thus took an unexpected turn. Although it didn’t hurt the sensation was, to say the least, extremely jarring; I immediately knew what it was and how severe it was going to be. My surgery was scheduled for just 10 days later. Stay tuned for updates on my Road to Recovery.

All the same, the scramble of life rages on, and I continued to teach with the help of my amazing students. The following week at Guardian, Gi classes practiced spinning kimura's and armbars from side control (a Journeyman Grappler favorite). I also peppered in a tricky choke and trap that Kurt Osiander showed when I was a young blue belt. Nogi classes switched to pressure passing and chucking an opponent’s knee shield out of the way on the path to mount. Although I won’t be on the mat until the promotion ceremony Saturday, March 16th, I recommend not missing a rep or a roll. Ben Kovacs, Mike Clark, Sacha Feinman, Alex Nichols, Calder Powers, and Dave Aakhus will all be filling in for me while I’m caring for  my healing chest.

Road to Recovery!

  • My surgery is scheduled for Monday afternoon, March 11

  • My projected recovery:

    • Stuck in a sling - 6 weeks

    • Range of Motion Returns - 3 months

    • Green light for strength training - 4.5 months

    • “Flow” Rolling and Return to Sparring - 6 months

    • Starting to even think about signing up for a competition - 9-12 months

What’s Happening?

  • March 16th will be our first adult promotion ceremony, and which will include a seminar taught by my instructor and 5th degree black belt Eduardo Fraga

  • March 20th-24th IBJJF Pan Am Championship Irvine Gi

  • May 4-5th BJJ Tour American Cup San Jose Gi

  • May 11-12th IBJJF San Diego Spring Open Gi & Nogi

  • June 8th BJJ Tour Sacramento - Gi & Nogi

Mat Rat News #2 Portland Open Champions

Hello Mat Rats,

Journeyman Grappler here! I’m stoked to bring you the second issue of Mat Rat News! Although it has  been less than a week since the last post, a lot has happened so fix your gis and tie your belts!

What Happened?

This past week went by like a flying armbar! Anita and I spent most of it getting ready for the first ever IBJJF Portland Open. Joining us on our northern-bound mission for submission was RJ Bets from Guardian Gym and 6 other competitors from my home academy, Ralph Gracie Berkeley (RGB). I was unable to train at Guardian in the lead up to the competition, though, as the mats were being redone.. Instead, the Guardian team cross trained at Ralph Gracie Berkeley (in a class taught by Alexei Bordas) and at Empire Jiu Jitsu in San Francisco with Jake Scovel and Kurt Osiander. Many thanks to them for letting the GG squad come through and roll.

Once in Portland (PDX), after getting brunch of course, Anita, Staccia (RGB Purple Belt), and I went to 10th Planet Portland’s Gi class to loosen up and review our gameplans. The class was taught by Juan Bernardo, a Black Belt from Victory MMA under the tutelage of Dean Lister and Jeff Glover. Juan moved up to PDX and now trains with the 10p PDX team. Shout out to Juan for letting us crash your class!

After a low key evening and a sleepless night,competition Sunday dawned and found me feeling like a crazed white belt desperate for a roll. As a coach, I believe that competing earlier than my athletes is key, and thankfully I was scheduled before the 9 people I had to coach! My first match was a bit of a scramble: I dove for a kimura attempt that I’ve been messing around with in practice and, unfortunately, it ended with my opponent coming up for the sweep. I made up for it with a toe hold finish for the first round win…typical Journeyman. I won the second /semi-final match with a quick kimura from triangle. My finals match went the distance, but an early guard pass (x-pass) secured the win and a Gold place medal! Guardian Gym athlete RJ Bets took silver, falling to a tough opponent in the finals. All the same, he went home with high morale and a solid game plan to improve for the next one. Sometimes a loss can be more helpful than a win.

As a whole, the Ralph Gracie Berkeley (RGB) team turned in a stellar performance. With only 8 competitors, they were able to place 9th as a team, going toe to toe with some of the top academies  in the world. Another highlight of the day was watching the Women’s Adult Black Belt Division, which featured Northwestern athletes Amanda Loewen and Hillary VanOrnum.

All in all, it was a great Sunday! Until, that is, Anita and I got a text from our unnamed airline *cough* Alaska! *cough* that our flight has been cancelled and that we were rescheduled to fly back Monday night. So much for teaching my evening classes…

What’s Happening?

  • March 16th will be our first adult promotion ceremony, and which will include a seminar taught by my instructor and 5th degree black belt Eduardo Fraga

  • Guardian is hosting a Happy Hour at Oakland’s Kingfish Pub & Cafe on Wednesday the 27th!

  • March 20th-24th IBJJF Pan Am Championship Irvine Gi

  • May 4-5th BJJ Tour American Cup San Jose Gi

  • May 11-12th IBJJF San Diego Spring Open Gi & Nogi

  • June 8th BJJ Tour Sacramento - Gi & Nogi

Mat Rat News #1 - Garden Island Training & Guardian's Elite 8 Team

Hi All!

Welcome to Mat Rat News, the featured newsletter of Journeyman Grappler Online.

What is, you may ask, JG Online? It’s first and foremost an online platform that collects and distributes the Jiu Jitsu techniques taught by Caleb Khan (the Journeyman Grappler), making them available to everyone. Additionally, it serves as an online platform which allows the grappling community to share their goals and improve together. We’re looking forward to working with you!

What happened?
My girlfriend Anita and I recently returned from an amazing, Jiu Jitsu filled trip to the Island of Kauai. As you may know, Hawaii  is home to many legends of combat sports such as BJ Penn, Max Holloway, Yancy Medeiros (who I got to train with), Relson Gracie, and many more. Kauai, in particular, is a place that always interested me. My friends and training partners Julian Marquez and Jake Scovel (head instructor at Empire JJ in SF) both started on the island at Longman Jiu Jitsu under Bruno Ewald. After years of hearing about the ‘Garden Island’ from the boys, Anita surprised me with flights out to Kauai. While there I had the opportunity to train with Julian and Luke Hacker at Longman Jiu Jitsu Koloa.

The training was amazing, of course, and Anita and I even got to witness Pro Surfer / Fighter / Activist / Politician Dustin Barca receive his black belt. A particularly memorable moment was seeing Julian run his kids (Keiki) program. Everyday Julian drives to Koloa’s low income housing and picks up a car full of kids, all of whom train for free or at a discounted rate. He also provides them with Gis! It’s amazing to see people making a difference while doing what they love. Mahalo Julian, Luke, and the Longman Jiu Jitsu team. You can check out Julian’s Kimura Trap here!

Even though I was away, the Guardian Gym team back in Oakland kept doing excellent work, taking third in the ‘Elite 8’ division at Jiu-Jitsu World League’s (JJWL) San Francisco event! JJWL’s Elite 8 division allows smaller teams to have a shot at placing in the team event by only counting the top 8 competitors of each team. Guardian’s competitors were Jackson, Erica, Matt, D’von, RJ, and Oscar. Jackson and Matt served as my Gameplan Guideline Guinea Pigs and filled out the 1 page guide I created covering their individual goals for the tournament. The form requires competitors to write down their flawless victory flow chart and gameplans for the 7 base Jiu Jitsu positions. I’d suggest asking me for one and filling it out if you plan on competing. Great job team! Let’s keep up the good work!

What’s happening?

  • Guardian Gym is redoing the mats!!! Say bye-bye to duct tape and the unfurling seams.

  • Guardian is  hosting a Happy Hour at Oakland’s Kingfish Pub & Cafe on Wednesday the 27th!

  • Anita, RJ Bets (Guardian Gym) and myself will be heading up north to compete in IBJJF’s first ever Portland Open.

  • Stay tuned for news regarding an upcoming Guardian Gym promotion ceremony!

Test your skills in some of the upcoming tournaments:

March 16th Evolution Sports Expo Gentle Art Challenge Santa Clara Gi & Nogi

March 20th-24th IBJJFs Pan Am Championship Irvine Gi

May 4-5th BJJ Tours American Cup San Jose Gi

May 11-12th IBJJFs San Diego Spring Open Gi & Nogi

June 8th BJJ Tour Sacramento - Gi & Nogi