Getting More Out Of Your Martial Arts Training
(3 Tips to Use Right Away)

It’s nice to say that we’re going to use the Martial Arts to build confidence and responsibility, but what does this mean in practice?

What actions can we take to help us squeeze some of the juice out of the things we’re experiencing as practitioners?

One way is to change our thinking habits. Not just what we do, but how we process.

Here’s a list of three ideas you can try on right away. I don’t recommend trying to excel with all three of them, especially not all at once, but try one at a time and see what helps you.

1. Practice thinking bigger. Even though we’re exposed to all sorts of new experiences, skills and personalities through our training, we forget about them pretty quickly and go back to our “little” ways of thinking. So start developing the habit of noticing when you’re shrinking back to your “old” habits and ways of thinking. Black Belt expansiveness is far more exciting than White Belt limits. Not only that, but we need to be careful about “thinking small” – we might accidentally become successful at creating a mediocre life.

2. Decide in advance. One manifestation of this is “visualization”, but what we’re talking about is more closely related to expecting more from ourselves. Whether we’re on the mat or off, we can “decide in advance” to approach others with more openness, to push ourselves outside our comfort zone, to try something different. Don’t wait until you’re in a crisis or a difficult situation. This stuff has to be planned out beforehand so you have a pool to draw upon.

3. Accept 100% responsibility. Blaming others does more harm than good. The tricky part about this is to accept responsibility even when your logical mind is telling you that someone else is at fault. So what are you accepting responsibility for? Your own reactions. Having great emotional control means acknowledging when something sets you off. The classroom is too hot, your partner isn’t paying attention, you’ve run into traffic – these are all very powerful emotional triggers. If we’re not looking, it’s easier to tell ourselves a convoluted story than to notice that we’ve let something upset our balance. So don’t blame and don’t complain.

There are other ideas, of course, but these are a good start.

And any time you find yourself feeling unfulfilled or frustrated, take a look back at whether your mental habits are helping or hurting you. Ask yourself, when you’re in class and right afterwards, whether you’re showing your training process deep respect and appreciation. Are you expanding or contracting? Consider whether you’re focused on helping them others or protecting yourself.

If you can stay mindful of the process, picking up a little momentum with these three tactics, you’ll find that there’s more juice to squeeze every time you train.


Read more about our cooperative method at The Martial Arts Mind.

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Training With Purpose (Or Feeding Your Ego?)

Thanks to Ilya K. for this amazing essay. As a deeply committed practitioner at BBJJ, he understands both the challenges that come with learning the art of Jiu-Jitsu and the struggle to “swim against the grain” and absorb the cooperative philosophy of our classroom. His words capture the trickiness of navigating the path as the beginner becomes the intermediate student, and learning the importance of the culture of sustainability. Hope you enjoy reading it!

I believe that it’s not until we reach blue belt that even a mild understanding of Jiu-Jitsu fundamentals sets in. Once we reach this milestone, our training becomes a little easier, facial expressions become softer, and our breathing becomes more controlled. Only after that can we actually begin a real lifelong study of Jiu-Jitsu.

Before this phase, when we can relax and observe what is happening around us, we’re usually doing a poor imitation of what we’ve seen others do, while simultaneously feeding our own egos.

Sasae-trainingThe truth is, contrary to what a beginner might glean from the media depictions of this martial art – physicality, toughness and sometimes near-violence – most Jiu-Jitsu happens in the mind. If you practice already, you know this. If you cannot control your thoughts, intentions, and emotions, your progress will be minuscule, regardless of how much strength you use to dominate or oppress your partner.

As white belts, we all enter a school with wonderful intentions of growth and progress, and it is a martial arts school’s responsibility to imbue these aspiring warriors with the right mindset.

The most beautiful aspect is that this mental training is so subtle, that you don’t even know it’s changing you for the better.

In the absence of this guidance, the white belts are left to themselves with nothing to do but imitate what’s in front of them. More often than not, it is the glorified brutality of MMA or the adroit movements of a higher belt. Naturally, one would be infected with a desire to be like them. And that’s where the problems begin.

Just as plants require extra nurturing at the seed stage, the young students must be given more attention than any other belt. It is in their healthy progression that lies the eventual success of any school.

Here’s why…

The purple and brown belts will show up for class, and they will use the scissor sweep and they will do the kimura when the time is right. But on the other side, the white belts generally have no idea what’s going on, so they are left to utilize the only tools they know: passive hostility and force.

No one really wants to roll with a white belt, because they don’t know what they are doing. The reason why they don’t is because no one showed them how. A cycle of self-destructive aggression sets in, which often ends with the white belt dropping out.

Luckily for me, a great mentor and guide has appeared in my life at the right time.

I was fortunate enough to get the necessary guidance at Brooklyn Brazilian Jiu-Jitsu from the founder and owner of the 5 schools in that borough, Gene Dunn. Through a very technical yet gentle approach, Gene Dunn and his staff offer not only the necessary grappling and physical know-how, but – most importantly – they have a set curriculum of mindset training with weekly messages.

The entire idea is based on educating every student properly, so we can each become better human beings through the art of Jiu-Jitsu.

Through this process, I have learned that Jiu-Jitsu is a gentle art, not a way to destroy someone

For example, every class ends with the student creed, during which we affirm our intentions of growth, respect, and discipline. Over time this begins to sediment into our very core, and we have no choice but to “roll” responsibly and consciously. Any other way brings destruction rather than creation. Furthermore, at the end of every class we are reminded of the fundamentals associated with the Jiu-Jitsu black belt lifestyle, whether it is how we eat or how we treat our friends and relatives.

Training under Gene Dunn has had a tremendous impact on my life. I have grown as a man, I’ve become more accountable, more giving, and more aware of the consequences of my words and actions. The most beautiful aspect of training at Brooklyn Brazilian Jiu-Jitsu is that this mental training is so subtle, that you don’t even know it’s changing you for the better. You don’t realize how you’ve grown until you find yourself in a different environment, surrounded by more challenging circumstances.

BBJJ-trainingThere was a time when I was frantically huffing and puffing, and there was also a time when I would use aggression and speed to attempt anything on the mat, and there was a time when my face would turn red and my teeth would grind in futile exertion. I don’t do that anymore, because I’ve realized it is not the way and creates nothing but distance between myself and my rolling partner.

The way to this state is not an easy one, and can only be achieved with the proper mindset planted early on. For example, as we understand in class, submissions cannot come before position. That is something that any higher belt doesn’t need to be told, but to a beginning practitioner it would appear as nonsense, because all they want to do is execute that choke they saw online or in the latest MMA fight.

The root of all pain and suffering is ignorance, and it is our job as Jiu-Jitsu practitioners to eradicate this ever-present force from the mat, whatever school we are practicing at.

Furthermore, the concept of mutual respect and growth must be put above all other aspirations for a beginning practitioner. Without these fundamentals all training is a waste of time. It is equivalent to climbing a ladder, and seeing that it was leaned against the wrong wall the entire time only when you are almost at the top.

Through this process, I have learned that Jiu-Jitsu is a gentle art, not a way to destroy someone. We must always be mindful of what we are doing on the mat. Are we there to destroy whomever comes into our space, or are we trying to learn, understand, and help our partners?

The root of all pain and suffering is ignorance, and it is our job as Jiu-Jitsu practitioners to eradicate this ever-present force from the mat, whatever school we are practicing at. It is our job as higher belts to guide the beginners and to have the humility to ask them to relax, to explain the techniques, and to guide them to a higher level of understanding. If we are not willing to do that, then the color of our belt is just an accessory on our gis.

I wish to extend my utmost gratitude to Gene Dunn and to his entire staff for working with me and shaping me into the man that I’ve become. Thank you!


Ilya K. is a blue belt at Brooklyn Brazilian Jiu-Jitsu, and the founder and owner of Aida Shoes

Shihan Dunn’s 5 Simple Steps To Classroom Success

BBJJ-classroom-training

There are dozens of ways to approach your martial arts progress, but what we’ve found over the years is that the key is to drill down and get SIMPLE.

So with simplification at the fore, let’s delve into the 5 things you need in order to see in-the-dojo training success.

#1 – Set a Specific Goal

So…you’ve heard this in the classroom before, but there is a real power to actually taking the time to outline your goal. Setting the goal of becoming a highly-skilled, well-conditioned, well-discipline black belt Martial Artist is very motivating.

It’s one of those things that brings energy not just to the pursuit of the goal itself, but to your other activities as well. It brings out the best in everyone and, with the kaizen principle in mind, keeps us on a path of positive self-development and constant improvement.

So start with these questions: where are you in your journey of personal excellence? Where do you want to be in the next 6-12 months?

#2 – Set a Plan for Execution

Don’t forget: every important goal in life, especially that of becoming a Black Belt, needs an action plan to make it happen. The goal without a plan has no shape, no way of being realized.

You need to concretize not only the what, but the how. So your plan might include your training days, your nutrition plan and/or extra fitness and conditioning.

It could also include other habits that need attention – your daily rituals or associations, for instance. Those things matter, and you need to take them into account if you want to feel major changes in the classroom.

Now that we’ve covered the first two steps in the process,let’s take a look at what else you need to put in motion to see classroom success at its highest level.

#3 – Take Action

In other words, you have to now DO what you’ve planned. As tough as it can be to sit down and think of the goal, write it down and create a plan, setting your plan into action can be equally challenging.

Here’s the good news…

Well-directed and well-thought-out actions always lead to positive, progressive results. The more actions you take, the better the results you create.

This is true whether it’s a specific physical goal you’ve set, or a more general plan to improve your communication or your leadership.

#4 – Study & Analyze Your Results

Everyone needs progress check points and measuring rods. The better you measure your results…the better you can manage them.

Let me explain…

Sometimes you’ll see results and realize you’re headed in the right direction. Sometimes you’ll see results and realize you’re going the wrong way. But by giving yourself an occasional check-up, you can easily determine if your plan is working.

Sometimes, the plan is good, but you simply need MORE action. Other times you need to take BETTER actions. Or maybe you’ll find that there’s something else – your nutrition, mental state or stress-level – that’s impacting you.

From there you can adjust and move forward with a better strategy.

These first four steps we’ve laid out have been designed to orient you and point you in the right direction when it comes to success in the classroom.

We believe firmly that the better oriented you are in the dojo, the easier it is to manage the ups and downs of life outside the dojo. It’s one of the reasons Martial Arts training is such a powerful tool.

We’ve got one more step in the process to share…

#5 – Continue what Works and Change what Doesn’t

In other words, follow the kaizen principle. If something is working well, the challenge in the classroom is to maintain it – to keep doing the little things that allow you to feel better, stronger, smoother, more focused.

And for the things that aren’t, it’s all about little tweaks. Nothing too major, just the little course corrections that help to nudge you back in the right direction.

Simple advice, yet you would be surprised how many people need this simple and powerful reminder. If something is working for you, keep doing it over and over. If something isn’t working, simply change your approach.

Always keep your most important goals fresh in your mind and take some action everyday until they’re where you want them to be.

Do these 5 Steps make sense? Please leave comments or questions below!