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Empowerment 35th class: Mobility

At this leg of the Empowerment Course, Master Rickson Gracie works on mobility exercises, a component that helped make him famous when he was competing.

It was usual for the media to feature Rickson moving alone at the beach and combining his solo moves with diaphragmatic breathing, and now you will be able to do it too, therefore improving your Jiu-Jitsu.

Rickson Gracie: 

"We are here for more empowerment; today, we will start a new series about mobility. 

Let's begin with some hip exercises. 

You start bringing both your legs to the same side, and you take both to the other side, synchronizing with your breathe.

As you feel comfortable with that motion using your arms, you start using less the arms and more hip movement. 

These exercises will help your mobility of hips and legs and make you feel lighter on the floor.

It will also be great for your posture and core."

Empowerment 35th class: Mobility

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Broke your resolutions for 2022? Use jiu-jitsu.

A wise master once taught: Successfully accomplishing a mission only depends on two simple actions. The first is to start. The second is to finish. 

In the case of new year's resolutions, success is almost always nonexistent, and the willpower that was so abundant in December expires before February. And it turns into a joke, as in that line from the writer Luis Fernando Verissimo: "I like diets so much, I start a new one every Monday."

So how can you feed your focus and reach your dreams when even the start of a whole new calendar seems like insufficient inspiration? Why, with the philosophy of jiu-jitsu, of course. 

The first measure to take to start a task—and conclude it satisfactorily—is to keep it pleasurable and fun. What leads people to grab their gi and run to the gym? It's the feeling of fun in those few hours and the feeling of peace, relief and lightness. 

The second point is to outline your goal and the tactical plans of how to reach it. Remember that the more important and real that desire is for you, the more energy you will be able to invest in it. 

But energy is not enough; it's necessary to have a dose of realism, especially when picking your strategies. For example: my plan is to weigh this much less until such deadline. And the method? Well, I'll stop buying soda at the grocery store. And I'll swap that bread and jelly in the morning for a nice piece of fruit. 

The next point is to use your strategic mind and realize: at the end of the day, what is stopping you from changing and getting what you desire? Identify the obstacle before acting. In your training, don't you stop dead as soon as your sparring partner sinks their hand deep in your collar? The commandment here is: "Problem detected? Solve the problem." Have you located the obstacle that is in the way of your flowing and having a lighter 2022? Remove the obstacle. 

Lastly, mind your consistency. Think and rethink your plan daily. Write down your objective in some computer file or piece of paper to leave it around, easily seen on a mirror, fridge or desktop. Tell a trustworthy friend about your plans. 
Now it's easy. Per the wise master, you just have to get started, whether it's January or any other month. And then finish. 

And if one day you wake up unmotivated, thinking of abandoning your big dream, feed your focus with a simple thought, by putting your first and last name in the blanks:

“Time flies, and I'll never again be ______ _____, only in this life! I need to enjoy that to the fullest while I can.”

Analyze your qualities, desires and talents. And don't ever waste them. Oss...
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Visible vs. invisible jiu-jitsu

What is invisible jiu-jitsu after all? Will I even know it when I come across it? Am I already doing it? These are all fair questions, but you don't have to wonder any longer. As we continue running down the questions from the special live webinar by Rickson Gracie from a couple of years back, we find this question from a student: "How different is invisible jiu-jitsu to the regular Gracie jiu-jitsu and Brazilian jiu-jitsu taught in schools?"

Here's what the master answered:

"The regular jiu-jitsu is the same jiu-jitsu—there's no two jiu-jitsus—but the thing is: the invisible jiu-jitsu, you don't show; you feel. So, when I tell about invisible jiu-jitsu, it's when you have the perception of how you can be relaxed, how you can be in control of a situation by shifting maybe a little bit of your weight distribution. And you're gonna say, 'Wow! Such a difference based on— That's it? Just this little thing gave me so much effect!' 

"So the effectiveness increasing, and the relaxing, and the amount of effort decreasing—that gives you the sense of the invisible power you should have in every position. So the search for the invisible is basically the search for diminishing effort and maximizing results. And it has to be invisible, because it's something you have to feel between choking somebody like this (he may tap, but it's a lot of effort); it's different from choking somebody with your chest, which reduces the effort and gives more effect. 

"So the search for the invisible is the search for what people cannot see; but when you feel it, you say, 'Wow! Now I've found gold here.' And this invisible feeling's in every position in jiu-jitsu—I guarantee that. So, keep searching for the invisible, and you're gonna enjoy it—for life."
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Rickson Gracie’s tips to become comfortable inside the closed guard

Passing the closed guard is never an easy task. We all have or had problems during our training sessions on this position. 

Either trying to get the perfect time to stand up, finding the perfect connection, fighting for grips, or opening it from the knees, it is a hard job to avoid our training partner's grips and attempts to break our posture.

The truth is, once you start to focus on keeping a good posture and your elbows/arms close to you, it will be hard for your opponent to sweep or submit you. So, knowing how to frustrate your adversary by avoiding his attempts to attack will eventually help you open and pass his guard. 

Learn from Rickson Gracie a few tips to become comfortable inside your opponent's closed guard in the following class. He clarifies:  

"So, the more important thing here is the posture. To have the hips involved, to have this. If she controls my arms, my energy is not on my arms anymore. Stop, go! My energy is on my elbows. She is pulling, not my hands. She is pulling my whole body because I am engaged. My hips and my elbows are engaged here."

"So, and if the pressure still. Keep going. I can always move a little bit and bring my weight to my elbows. So here, I am not tense here, fighting here, I am putting my weight. Pull! All my weight, I am relaxed. All my weight, I am relaxed here and bringing this arm inside too. So I am cool here."

"That's what I am looking for, is always have a good posture, a good control on her grips, a good sense of elbow positioning, to be able to complete my position here. So, I am always using my elbows. In case she traps my leg, I have to bring my weight down here. If I lift and she goes, I go back here."
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Are you adaptable?

TL;DR: A person who is flexible has the ability to adapt to change, moving around obstacles and handling the unexpected in a much easier and softer way. 
In this article, you'll learn how to improve adaptability skills, using this ability's advantages to earn strength and face any challenge.

How does adaptability help us? 

Being adaptable is not only about embracing changes, but also about resilience, optimism and attitude, whether you're in a competitive business environment or dealing with problems at home.
  • Being adaptable allows you to find diverse solutions to any challenge;
  • You are open to an unlimited range of possibilities;
  • Remain positive when facing adversity;
  • Be comfortable while experimenting different strategies;
  • There is no right or wrong. Your mistakes become the validation to find better ways to succeed;
  • You have much more than a "plan A" or a "plan B," as soon as you realize that the whole alphabet can be your plan.
  • You get stronger, because you know that you are able to go around your obstacles.
To explain about the power of adaptability, Master Rickson Gracie uses a huge storm as an example, when the big hard trees don't have the flexibility to remain in a strong wind and fall, while the flexible trees that can bend are going to be saved by their ability to be flexible: "flexibility adapts you and will make you feel like you're unbreakable because you can bend."

So, how do you adapt to a rapidly changing environment?

We can easily compare life to Brazilian jiu-jitsu. Sometimes you're at the top of your game; at other times you may be outside of your comfort zone, looking for the way to go back to your best. It can be challenging.
To help you learn to adapt, we selected some of the best techniques taught by Master Rickson Gracie:
  • Breathing: Rickson Gracie says that "breathing is essential to be alive and to be well." When you learn to be conscious of breathing, you learn to control your emotions and be calm despite any challenges.
  • Timing: "nothing happens if you lose timing," says Rickson. So, without perfect timing, you're not able to plan a trip, take a plane, or use any techniques.
  • Flow with the go: learn how to become adaptable to the changes and challenges within your life, as Master Rickson Gracie says: "jiu-jitsu is something that always gave me the sense of I don't have to be too strong, but I have to be flexible."

Join us in the flow

We are always thinking about ways to improve your experience with our classes. This is why we would like to tell you about a great change that we made.
Now you are going to:
  • Be the first to know about our news;
  • Find gear, classes and new contents centralized in only one platform;
  • Learn more about bjj with Master Rickson's online training videos.

We're pleased to announce that rickson.academy is now… ricksongracie.com!

We hope you enjoy this new experience! Please, feel free to contact us in case of any questions, by replying to this article.

Join us at ricksongracie.com!

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Latest Comments

David Avatar
David commented:

I've been waiting for this!!! Can you make a video of a Morning and Night Mobility Routine from Master Rickson

January 17, 2022 11:09 AM

wchang_10r Avatar
wchang_10r commented:

omg this is surreal cant believe i'm actually embarking on my martial arts/BJJ journey🥋

January 16, 2022 06:10 AM


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