Strength & Conditioning Training

I never thought that I could both love, and hate, the same person – at the same exact time!

This new strength and conditioning coach is killing me!

Yea, that’s what it’s like…

At least I know I won’t get tired next weekend at No Gi Pan Ams!

A Ring Coordinator’s Perspective

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I just got home from a very long intense day in Atlanta where I worked at the IBJJF Atlanta Open. Registration closed early without any warning, so instead of competing, I offered to work since I’d be there anyhow.

I arrived at 8:00 am and was assigned the job of ring coordinator for mat #4. I was expecting I’d be a scorekeeper since I’ve never worked at one of these tournaments before, but hey, duty calls!

After a short meeting with the basic run down of process, we were handed out first set of brackets and turned loose.

As a competitor myself, I understand how much can go wrong if the ring coordinator messes up – but I didn’t realize exactly how much they are responsible for. As a competitor, I would just see the ring coordinator as the person who checks my ID, weighs me in, and sends me to my mat. It’s actually more involved than that.

The Process

So first off, I made my way to my mat where I met my referee and scorekeeper. I figured communication would be key, and decided to make it my goal to keep things running as smoothly so that the ref wouldn’t feel like he had to do anything but focus on the match he had that very moment.

After checking in and making sure they were ready, I went to start calling for the people from my first bracket. I developed a system of calling two people who were matched up at a time. I would check their IDs, and if I had not found their competitor yet, I’d ask them to stay close while I continued calling. First pair I found, I would send them together to get their Gi’s checked while I waited by the scale for them. I would usher them to the mat and give their names to the score keeper. If I knew which side of the mat they would be on, I would point them to their corner.

I was also in charge of match order. I kept a piece of paper at the table where I wrote down the names of the next competitors so the matches could keep going while I went hunting for the rest of the brackets. When a match was over, my scorekeeper would circle who won. I would then record the results and determine who would be fighting who next as the brackets narrowed down.

At one point, I was keeping track of 4 separate brackets. Keeping the order flowing so we didn’t have a lot of dead time, but also allowing the competitors time to rest between their matches was a fun juggling game! Especially so when it came to working with multiple brackets at the same time.

Disqualifications

I was so happy that everyone I weighed in made weight! I saw a few people DQ’ed for missing weight and it was horrible to witness.

There were two white belts that I called for about 20 minutes who I couldn’t find anywhere. I waited until it was stalling the brackets before I took my sheet to the officials table. They called them up on the microphone with a 5 minute warning and I still couldn’t find them – so the ref and officials declared them DQ’ed so we could move on with the matches.

When we got to the finals match for the division, I finally found one of them. He had been waiting in the bullpen and didn’t hear me calling, or the microphone calls. One of the officials had spoken with him previously, and remembered him being present before his final call on the microphone. I felt so badly because we were already in the finals and there wasn’t anything I could do. Dude, if by some chance you’re reading this, I’m really sorry that happened. I can’t think of anything else I could have done to get your attention in time. I’m a competitor myself and am absolutely paranoid of missing my call, and will be more so now!

Brackets of Three:

The most mind shrinking part was when I was handed two brackets of three competitors. This is the only time a division is not single elimination. Here’s the way it worked. Lets use the names “Ryan, Jerry, and Bob”.

Ryan and Jerry fight.
Jerry looses
Jerry fights Bob

This can go one of two ways now.

Scenario 1:
Jerry wins against Bob
Jerry then fights with Ryan again for first place, Bob gets 3rd

Scenario 2:
Jerry looses against Bob
Jerry gets 3rd
Bob fights Ryan for 1st place

So basically, whoever wins the first match, is guaranteed to be in the finals. However, whoever loses the first match still has a shot at 1st place because if they win the second match they earn another try at the pre-existing finalist.

This really confused me at first. This is how I though it would work:

Ryan and Jerry fight
Ryan beats Jerry and is secure in the finals
Jerry fights Bob

If Jerry beats Bob, he gets 2nd place and Bob gets 3rd.
If Bob beats Jerry, Bob fights Ryan for 1st place, and Jerry gets 3rd.

Made more sense to me that way, but oh well. I got their system figured out.

I gave myself a headache making sure the matches were organized to give appropriate break times between matches. At the same time, I was also juggling another nearly full bracket as well. It ran smoothly in operation however, so my near brain aneurysm was apparently worth the effort!

On Black Belt Matches:

Gotta say, black belts, you guys are awesome! After my near brain rupture you guys were a breeze to organize!

Since they have all been around the block enough, they all knew each other. So I would call one name, and he would motion the whole division up with him. I could get them all weighed in and at the mats in less time than it took to pair up two blue belts!

The event staff emphasized that I call the black belt matches right on time regardless of what else I had going on at the mat. Black belt privilege! Yea!

They gave me the light feather, and feather black belt divisions. It was the only down time I had all day! Once I had them all lined up, I organized the order, and got a few minutes to watch and wait. For the finals matches, there was a decent sized break for them to recoup and for us to hunt down another 2 refs (all black belt finals matches have 3 refs).

Then I was back to my whirlwind of activity!

Side note: it was so odd to have high level black belts responding to me with “yes/no ma’am”!

Tips For The Competitor:

So now that I see the organization side of things, here’s what I found helped/hindered me when interacting with competitors.

Not being in the bullpen when your division is scheduled
No brainier, but be in the bullpen at least 20 minutes before your division is scheduled. I would start calling names around 15 minutes before division start time. Imagine that start time is when your toes are actually hitting the mat. You want time to get your Gi checked, change your Gi if needed, weigh in, and get in the zone.

Disappearing after I check your ID in the bullpen
I had quite a few matches stalled because someone whose ID I had already checked disappeared while I called their opponent. Even when I made it a point to tell people “wait right here and don’t move while I find your opponent” they would vanish. One dude nodded to that request, turned around, and vanished into the crowd before I could open my mouth again. It took me 30 seconds to get his opponent, and another 5 minutes to track him down again. Then I had to hustle to get them through the line and weighed in since their match was on deck.

Asking me when ______ division is being called / What ring number you are at.
There is a schedule posted online with all the division start times. Ring coordinators are only given a few brackets at a time, and are not given knowledge of what brackets the other coordinators have. If you are worried that you have been overlooked in your division, your best bet is to flag down one of the officials at the bracketing table. They are pretty busy, so if it’s 30 minutes until your scheduled division starts, just sit tight and stay near the front of the bullpen area where you can hear names being called. If you are paranoid like me, and it’s your division start time, ask passing ring coordinators if they have your division. I can’t tell you who has what division, but I can tell you if I have yours!

Coming through the Gi check area before I direct you to do so
It seems like it would be helpful, but when I’m organizing who goes where and when, it really throws off the system I have in my head. Ideally there would be someone to stop you from coming through if I’m not there to give them the nod, but in the case of being short staffed (as we were) we had no such guard once we got past the first few blue belt divisions. I’d be calling for people frantically only to find out they were standing by the scale in a huge huddle. Please wait until I specifically direct you to go get your Gi checked. Then I’ll know to meet you at the scale and get you to your mat as quickly as possible!

Potty Breaks
This was one thing I appreciated. When I was calling purple belts for ID checks, several if them asked if they had time to use the restroom before they got weighed in. In all but one case, they had time. Makes me think that might have been part of the hold up in the blue/white divisions?

Face Blindness
After scanning several hundred faces, I completely lost all sense of facial awareness. So please keep your ID with you at all times. You may get an amazing ring coordinator with a photographic memory… Or you could get me. Toward the end of the day I was probably asking the same person their name at least 8 times between ID checks and their final match. I just started apologizing in advance. Moral of the story, if your ring coordinator seems to be having trouble keeping track of names, just have a chuckle and write it on your forehead with a sharpie.

Match Results
When you are done with your match, if you won, make sure the scorekeeper knows your name and circles it on her name list before you go recoup for your next match. I had to track down two competitors at one point because my (truly amazing!) scorekeeper forgot the name of the person who won the previous match. It was her only boo boo the entire day and she deserves a round of applause!

Hovering after you’re done competing
When you are all done competing (and safely able to stand and walk!) check in with your mat table to verify you have no more matches and then make your way out of the mat area back through the bullpen. If you placed, congratulations! Keep your Gi on, your ID handy, and wait to be called to the podium for your medal!

I may come up with more tips once I finish processing, but this seems like quite a bit for now!

Team Training Day

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I went to Philadelphia with my coach over the weekend for TAC Team training day. I rode up with 4 black belts, so I had the option of the middle seat, or in the back with the luggage – I chose to make a nest in the duffel bags. We only stopped a few times to fill up the gas tank – it was a bit cramped, but I slept most of the way – so not too bad!

We arrived Friday night about an hour before team training class, so we checked in to the hotel, and then headed over to the school. It felt good to move around after being curled up for 11 hours. It was pretty informal, no timer. So I flow rolled a warm up with one of our black belts, then went with a white belt, and then tried out one of Jared’s brown belts.

Team training was on Saturday. We had 20 black belts, and a grand total of about 100 people. We began with a few awards, then there were a ton of belt promotions.

We rolled 6 minute rounds, while alternating between brown/purple/black belts and white/blue belts on the mats. I got to roll with two blue belt girls, and 2 white belt girls. After training was over, I went out with a group to watch the UFC 163 at a local bar.

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We are about to start a fight camp for a few of the guys – and it looks like a girl will be coming in to train as well for a title fight. Therefore, I’ll get to help out with the fight camp and I’m so excited!

This Saturday is the 2nd Ladies Open Mat that here in Nashville and I am stoked! I’m expecting a good sized group – thankfully a friend has picked up the marketing slack (my Achilles heel), and has been calling around to notify schools. (You rock Sara!)

Next weekend is the IBJJF Chicago Open. My coach is working with my deep half guard bottom attacks/sweeps – Hopefully I can whip out something cool! It’s going to be my first big tournament as a blue belt, and I am absolutely stoked to have 8 people in my division! Looks like I’ll be competing in Gi on the 17th, and no Gi on the 18th. I’m riding up with two team mates who both get off work late on Friday, so we decided to just leave late Friday night, drive through the night straight to the venue. I’ll be the only person competing on Saturday, so I can sleep on the way. We have a nice hotel downtown booked for Saturday night.

August 31st is the Atlanta Open – and my coach wants to take a huge team to it.

September 28th is No Gi Pan Ams – Not sure if anyone other than myself is planning to attend

October 20th is Abu Dhabi Pro Trials – totally going to that one!

November 6 – 13 is a Ladies Training Camp in Mexico with Mackenzie Dern, I’m getting my registration taken care of in the next day or two!

So far nothing planned after that until the European Open in January. Might have December off from events!

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Additional side note: I’m trying to nail down a date to bring back the “Music City Open” Jiu Jitsu Tournament. Coach says we used to run it twice a year and it did very well – no idea why they stopped putting it on, but coach and I are gonna bring it back!

I Almost Tapped Who!?

Well yesterday I received a bit of a chiding for just “horsing around” when rolling. And I realized, it was perfectly deserved. I’m getting ready for the Chicago Open, coming up in just 3 weeks, and I just hadn’t flipped that switch to killer mode yet.

I made up for it today.

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Yea. That was me. A little creepy and reaaaaally twisted.

I’ve started getting into foot lock battles with one of our white belts (hi Andrew!) We go for it, then we both pause and compare our “catches.” Toe hold beats straight ankle lock, heel hook beats everything. No pressure is ever applied, we just acknowledge whose leg/foot would break first, let go, and move on. It’s a fun game!

I did really turn up my aggressiveness today at our sparring class thanks to counterpart “Nichole”. Since I am “Nicholle”, together we are “Team N Squared”. After gi class I decided to do the no gi class.

No Gi class was fun! Worked some knee on belly options then rolled a bit. Class was led by one of our purple belts – who, aside from coach, probably has had the biggest influence on my game thus far. I rolled a couple rounds with him and got a surprise triangle that he “almost” tapped to. I think I may have a permanent indentation of the back of his neck in my left calf muscle! Almost, but not quite… He showed me after class what I could have done to finish it. Next time!

Man it was a full day! Here was my schedule:
8:30 am – bike to gym
9:00 am – Muy Thai private lesson (1hr)
10:30 am – 60 min deep tissue massage
11:30 am – Advanced Gi class (1hr)
1:30 pm – circuits (30 mins)
3:00 pm – 90 min deep tissue massage
5:00 pm – Gi Sparring (1hr)
6:00 pm – No Gi class (1hr)
8:00 pm – bike home and write this up on my iPhone using my impressive array of finger muscles!

Tomorrow will be lighter. Here’s my plan so far:
9:30 am – bike to gym
10:00 am – open mat sparring (60-90 mins)
11:30 am – advanced Gi class
2:00 pm – 60 min massage
5:00 pm – sparring (1hr)
6:00 pm – ladies BJJ (1hr)
7:30 ish pm – lock up gym and bike home

Since it’s a lighter day, I’ll probably bring my dog, Dante, with me. He rides in my backpack and is very well behaved. During class he sits on a chair and watches, otherwise he’s hanging up front and mooching attention off of everyone.

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Breaking In The Blue Belt

Well I had my first tournament as a blue belt on Saturday! It was a pretty small one with just one other blue belt – who I was ecstatic to see!

I won our match with a cross choke from guard about 90 secs in. The workers asked if I wanted to do 2 out of 3 for the win and I agreed. The more experience the better! After a bit of a rest, we went again and I ended with a RNC after about 4 mins.

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She was pretty good natured about it. Apparently I’m getting a bit of a reputation locally… She remarked to someone that I had “man hands” and he asked “was her name Nicholle?” I hope to see her again!

In no Gi they put me in the “Intermediate Open” division. I lost my first match on points, and won my second by straight ankle lock. So 2nd place in no Gi.

Overall it was a nice way to break in my new belt. I wasn’t sure how I would do, but I went for it and broke the ice!

It was really sweet that they let me bring in my massage chair and do some work on the tournament staff members in exchange for my entry fee

I got a few ladies interested in coming out for my next ladies open mat! I’m expecting quite a few more this time around! Gonna be awesome!

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In other exciting news:
I was thinking that I would really like to compete at the IBJJF Chicago Open on Aug 17, 18. I was starting to lean more toward waiting for the Atlanta Open since it’d be closer and I may only have the budget for one.

Then I found out that the current world champion of my division is on the list to compete in Chicago and I declared “I MUST GO”!

So I got myself registered yesterday! There are 4 total in my division so far – hoping for a few more! I’m also very excited about the prospect of competing in the open for the first time!

I’m gonna have to figure out some kind of fundraiser for my competition fund… The next few months is looking to get a bit expensive. I plan on going to the: Chicago Open, Atlanta Open, No Gi Pan Ams in NY, and Abu Dhabi Trials in NY. I’ve estimated that registration plus travel costs for all of those is going to cost about $1,340 – Almost half of which is airfare to NY. I can take a bus if I need to, but that would just suck!

I’m planning on buying a small freezer to keep at the gym and start selling fruit pops. I make some awesome fruit popsicles, including some pretty legit acai varieties. Coach has given me the go ahead – with how warm it gets at the gym (and the number of kids!) I should be able to put a decent dent in that competition fund! Yay!

Ladies Tournament, and My Motivation

Well, I’ve got clearance from my instructor to host a Ladies Submission Only Tournament at our school! Eeeeeeek! The date has been set for October 19th, and I am so psyched!

We’ve run tournaments here before, so it’s no biggie on the operations end. Plenty of experienced workers, refs, etc. The hard part for me is going to be getting the word out to as many schools as possible. I’m working on getting a flyer made up that I will mail to every school I can get an address for within an 8 hour driving radius.

I have a page up with information on format, rules, and a registration page as well. Check it out and let me know what you think! I want to make everything as clear as possible before I start promoting it en mass. (within the next week)

Flashback: First day rolling. Help!
Flashback: First day rolling. Help!

In other news: I have been revisiting some of my old journal entries from when I first started training because I couldn’t remember what my motivation was for starting.

The reason I started training, was to challenge myself.
I wanted to push myself past whatever fears  and inadequacies I was feeling.
I wanted to conquer myself.
I was tired of having to act confidant, when I knew that I was terrified.
I was tired of having to be strong, when I knew I was about to crumble.
I was tired of just “doing good enough” to get by, without ever really putting myself to the test.
Basically, I wanted to see just what I could accomplish when I gave %100 effort.

After almost two years:
I can look people in the eye.
I no longer feel the need to apologize for existing.
I’m not a doormat for people to walk over.
I have traveled all over the world competing at a high level, and have done very well!

I have kept this mindset all along, and this continues to be my motivation. To challenge myself. To face my fears, and to conquer them.

Before Jiu Jitsu…
Blue Belt Promotion
Blue Belt Promotion
Throw in a Lil' Muy Thai
Throw in a Lil’ Muy Thai

Speaking of Muy Thai, I’ve been taking private lessons with our head Muy Thai instructor. He says he sees a lot of potential and I am exceeding his expectations. Had a lesson today actually, and he has be throwing some serious combinations – with major damage potential. Good times!

1st Ladies Open Mat

Our Lovely Ladies
Our Lovely Ladies

Well we just got done with my first Ladies Open Mat hosted at my gym!

I was hoping for more people to show up, but it ended up being about right I think. We had 6 total, which was enough to get some decent rolling in, but without overwhelming me with the need for organization.

We started out with some light warm ups and then asked each person to show a favorite move or two of theirs for us to drill. After about 30-45 mins we moved on to sparring some rounds. There were varying levels of experience, and I was so happy how awesome everyone was! My big concern was keeping this a non-competitive environment, where we could just have fun and learn from one another – and I didn’t need to worry a bit! Everyone was so cool and there to just have fun, experience, and learn!

Rachel is fine tuning our triangles
Rachel is fine tuning our triangles

I stink at marketing and promotion, but I’m hoping that I can get word out better for the next time around! I’m tentatively saying either August 10, or 24th for our next meet up – depends on availability at the gym.

For anyone who is wanting to stay updated on Facebook, I have put together a group for keeping people updated. Here is a link to it, feel free to join! https://www.facebook.com/groups/407696842682321/

My Clark Gracie Pose
My Clark Gracie Pose

Black Belt Conspiracy

Well I had some good training over the weekend. No rolling, but lots of biking and kettlebells. I have added two new things to my kettlebell circuit on Sunday. I’ve added snatches, and then this:


Yea I know, it’s not kettlebells… but it’s just as awesome! This was my last rep of this exercise and I think I took a little bit of aggression out on those poor innocent ropes!

When I got home last night, I made up some Acai – I’m working on perfecting my recipe and I’m pretty close to perfection with this latest batch!

Acai!!!
Acai!!!

Ah sweet glory!
Ah sweet glory!

I made two varieties. One with pineapple, and one with blackberry. The blackberry was the winner for sure! Wish I had a good ice cream maker so I could make it nice and smooth. Oh well, still amazing!

photo (7)I got to roll with three black belts today and have come to a conclusion. They all got together and decided “hey you know what would be funny? Let’s all do nothing but knee bars and heel hooks on Nicholle today!” They are out to get me. It’s some kind of conspiracy! What’s next? Toe Holds and Biceps Slicers???? Aaaaaaahhhhh!!!!

The only other option is that I’m doing something to give it to them… But that’s impossible! I am perfect in every way!

Heh…

I’ve had a gnarly headache off and on since Worlds. I think it’s from getting slammed twice in my first match. I’m gonna try seeing the chiro tomorrow to see if there’s anything he can do to help!

Teaching Jiu Jitsu, and Next Big Goal

I didn’t get too much training in today. We have a fight camp going on for several of my team mates who are fighting next month – and I’m not much help for them I’m afraid. They need someone durable who can make them work hard. I am, however, an excellent time keeper when necessary!

I didn’t take the morning Gi class either… I saw just 4, very large, pretty new, white belts. Told coach “I think I’ll just let the boys play.” He looked, laughed, and agreed. So I just heckled from the sidelines – it’s an important job!

I did roll a bit with two people who showed up at 5. Got the blood flowing and felt better. Odd how my day feels incomplete without choking someone with my foot!

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Coach asked me to teach the 6 pm ladies class and then lock up the gym for him. The position we are working on this week has been side control bottom, so I taught the basic bridge-hip escape-reguard, then an underhook back take. Then we got a little fancy with an inverted triangle from the bottom.

It really feels good that my coach trusts me enough to give me that responsibility! I also love it because I feel like I finally get to give back a bit of what has been poured into me for the last two years!

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Next Goal:
It has been decided that my next big tournament will be the No Gi Pan American Championships. It is on September 28 and is in New York. Thankfully I have an awesome friend who I will get to stay with while I’m there
shameless plug:Visit his website for some amazingly orchestrated musical art!

In preparation for this, I’m going to compete at the IBJJF Chicago Open on August 17 and 18. I will get a chance to compete both in Gi, and No Gi divisions there.

My blue belt goal is to compete at ADCC. It is a major competition held in Abu Dhabi for which you have to win a qualifier at some point during the year. For ladies, they group white and blue belts together in one category, then purple, brown, and black together in another. In order to qualify, I will have to win my category weight division, and also the absolute division (no weight class).

I have a feeling this next year is going to be exciting indeed!

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I Really Am Fragile…

No, I didn’t break myself again!

I don’t think people really understand how easily I am broken sometimes though…

I have a pretty severe case of hypermobility in almost all of my joints – elbows being the only exceptions. This is quite hazardous for me really. It doesn’t mean that I am just “really flexible” like many seem to think.

Basically, it means that the ligaments holding my joints together are too loose. Ligaments are not meant to be stretched, but mine constantly are because of the looseness in them. Loose ligaments means that it takes VERY little pressure to sublux (minorly dislocate) my poor overworked joints. In other words, I’m a chiropractor’s worst nightmare. Unfortunately, I know of no supplements or treatments that actually reverse this condition.

So I’m always having to be on guard and extremely careful when sparring. Shoot! I dislocated my hip while dodging Disneyland crowds with my small nephew on my shoulders and I’ve had my acl sprained just from a leg drag.

Injury Prevention
This is critical for me if I am to continue competing at the level that I desire to!

First: the docs have all told me the same thing. I need to strengthen all the muscles surrounding my major joints (so basically, everything!) muscles will fatigue eventually, but they can help pick up the slack from my ligaments and help stabilize my joints. Putting on muscle may put me up a weight class, but if I’m healthy, I’m down for it!

Second: regular professional care. I have regular massage bodywork done, and in addition have an amazing structural integrationist whom I see as often as possible. I also have the worlds greatest chiropractor, who happens to train as well!

Third: this may sound odd, but I stretch. A lot. But it’s very specific stretching. If I have a muscle that tends to pull more strongly on one side of a joint than the antagonists on the other side do, that’s just a recipe for disaster! So I work to keep everything as balanced as possible.
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I’m gonna close with what I told my grandma when she was worrying about me getting hurt. “I may get hurt at some point. But the amount of joy and fulfillment I get out of pushing myself and learning every day… It’s worth it.”