INSIDE HEEL TOUCHES
TWISTERS
SQUATS
SHOULDER TOUCHES
BREAKFALL/TSU 
MONKEY WALK
BEAR CRAWL
90/90
FRONT ROLL/BACK ROLL
J HOOK
J HOOK
ROCKETEER
BOXER KICKS
ZOMBIES
​HOLLOW BODY

JUMP ROPE
SHOT/SPRAWL
STACKING PLANK
WIND UP
​SNOW ANGELS

JUMPING JACKS
SPLIT JACKS
SIDE LUNGES
MOMENTUM STAND PUSHUPS
ARMS FORWARD
ARMS BACK
SWIVEL SHRIMP
SHRIMP INVERSION
UP IN BASE
HIP UP
HIP UP TWIST
TRIANGLE
TANTRUMS
DEAD BUGS
​MOVIE FALL

Rolling in BJJ is weird. For the entire round you maintain a baseline activity level(like a jog) and then have intermittent bursts of speed and explosive movement(sprinting). Imagine yourself jogging for five minutes and then having someone yell at you to sprint, but you don't know how long you have to sprint or how many times this will happen. That's sort of what it's like, but you're also trying to move someone around while they move you. What then becomes important is the ability to set a pace you're comfortable with and the energy to maintain it. One of the ways you can work on this lies within the 15 minutes of death. Speed is not the goal of the 15 minutes of death, it's about consistency. I would rather you go at a slow even pace for the whole minute then burnout in the first 15 seconds and struggle through the next 45. It's the same with rolling, you have 40 seconds of full go at most before you need 2 minutes to recover, in a 5 minute round, you'd get a minute twenty seconds of time spent not resting. The other part of this is you have to enforce your pace into  matches and rolls. It doesn't need to be a fast pace, but you should constantly be moving. If your pace is to stop and hold, you are no longer creating any dilemmas and the opposition is in control. Long story short find a pace that you can maintain for the duration of a round, and constantly work to improve your technique and cardio so that you can adjust to changing tempos should the need arise. 

When you sign up to a BJJ gym, you're never fully aware of what you're getting into, so here are some common sense ways to make sure you are helping your teammates and coaches do what they are there to do. Bring water, some places sell water, so if you don't want to spend money, bring your own. Some places have water for free(us) don't take advantage of it, grab one bottle per class and fill it up in the sink if you need more, then bring a case of waters at some point to keep the waters free for everyone. Bring the correct training equipment. It is your responsibility to make sure your gi is washed and ready when you want to come to class, if you can't wash your gi with the frequency that you wish to train, buy another gi, it doesn't have to be ours, we're not picky about what you wear. Show up on time, there's a culture of skipping warmups and thinking it's okay to be late, that I'm not a fan of. once in a while it's okay, but consistently is disrespectful to your training partners and your coaches/professors. Make sure you are not taking unnecessary time out of class to do things. water breaks are quick, once you take them step back on the mat as quickly as possible. Overall be courteous of and respectful to the place you train and the people you train with.   

JUMP ROPE
BEAR CRAWL FW/BW
BURPEES
BUENO TRIAD
SUPERMAN HOLD

100 HOPS EACH SIDE
90 JUMPING JACKS
80 CRUNCH PENGUINS
70 ROWING SITUPS
60 SNOW ANGELS
50 PUSHUPS
40 SQUAT JACKS
30 TERMINATORS
20 SHOTS
10 MOMENTUM STAND PUSHUPS

INSIDE HEEL TOUCHES
TWISTERS
SIDE LUNGES
STACKING PLANK
MOUNT ARMBAR
MOMENTUM STAND HOP
SWIVEL SHRIMP
SHRIMP INVERSION
90/90 UP IN BASE
HIP UP
HIP UP TWIST
TRIANGLE
ROCKETEERS
ALTERNATING V UPS
​BOAT POSE

I was reading something the other day that talked about habits being the key to success, and it seemed like something to share my thoughts on. Decision fatigue is real, one of the benefits of habits is they limit the number of decisions you make in a day. By having the things you need to do each day mapped out it allows for you to focus better on those things, and the same goes for BJJ. I put my frames in when under side control because I've made it a habit, I posture up in closed guard because I've made it a habit. by starting with a good foundational habit I allow myself to assess the individual intricacies of each situation better. The same could be said of anything else in life, if you prepare the things you know you need to be ready for the day, you can better handle the unexpected things that come up. Having food prepared makes you less likely to eat out, Getting out of bed as soon as your alarm goes off makes you less likely to fall back to sleep and be late, and keeping your arms close to your body when your fighting makes you less susceptible to attacks. These are all examples of how habits allow for more positive outcomes. So what is a habit that you can implement to bring a small victory to your daily life?

If you want to defend yourself, you need to train live. When you train live you should focus on causing actual incapacitating damage with your techniques. The only thing accomplished by eye gouging and groin shots against skilled and sometimes unskilled people is escalation. If you really want to defend yourself, you should be training consistently and technically the things that have a high success rate with minimal damage to you when not in training gear. Palm strikes, hammer fists, and push kicks are all low risk and highly effective. Takedowns where you aren't driving your knees into the ground are better than risking slamming your knee in concrete. Chokes are better than joint locks, because if you choke someone unconscious, they can't fight, but some people can fight through broken limbs. Scratching, eye gouging, groin strikes, pressure points, and many of the other conventional self defense techniques do not function the same when in actual combat, and you only find that out by placing yourself in vigorous simulated combat.