Dan Faggella is a BJJ Academy Owner, No Gi Pan Am Champion at 130 pounds, and recognized expert in the area of Sweeps & Transitions in the Lightweight BJJ Game. Dan writes or Jiu Jitsu Magazine, Jiu Jitsu Style, MMA Sports Mag, and more - and his FREE Sweeps Training Manual can be found online at: http://MicroBJJ.com/7SweepsBook
Go ahead and ask anyone that knows me what my favorite approach to Brazilian Jiu Jitsu is. Almost every single one of them will say that I have a fixation on leg locks and attacking the feet. By looking at my YouTube account and my work with my students at Black Diamond Mixed Martial Arts, I think that it’s a safe assumption that I’m a leg lock guy.
From a fan perspective, I find watching competition videos of some of today’s grappling stars are very helpful in my growth as a BJJ player. A personal favorite of mine—and many of you, I’d assume—is Rafael Mendes. A truth grappling genius, Rafa Mendes is truly fantastic to watch.
Training a Brazilian Jiu-Jitsu competitor is no easy task. You need to make sure that while you are increasing their strength, you are also working on their conditioning, mobility, flexibility, and explosiveness.
Here are 5 exercises that every BJJ World Champion should include in their programming:
1. USB Rotational Lunge Lunging is a great way to develop flexibility in the hip while increasing strength and mobility at the same time. What makes the Rotational Lunge so special is that the load is offset, so as you are moving in one plane of motion, the Ultimate Sandbag is moving in another phase.