Video format: 640×352
01:39:18
Chapters
1. Introduction
2. Why You Should Drill
3. Fundamental Drills
4. Breakfalls
5. Technical stand-up
6. Forward Breakfall
7. Backward Roll
8. Shrimping
9. Leg Circles
10. Leg Triangles
11. Grappler’s Lifts
12. Advanced Drills
13. Butt Scoot Forward
14. Butt Scoot Backward
15. Shrimping Forward
16. Four Point Rotation
17. Kickouts
18. Spidermans
19. Jumping Lunges
20. Partner Drills
21. Leg Switching on Hips
22. Wheelbarrow Forwards
23. Crab Walk
24. Granby Roll
25. Leap Frogs
26. Drag with Sleeves
27. Bear Walk
28. Butterfly Lifts
29. Jumping Guard Sit Ups
30. Hook Walk
31. Guard Pop-ups
32. Introduction to Gripfighting
33. Four Fingers In
34. Pistol Grip
35. Lapel and Sleeve
36. Common Mistakes
37. Guidelines
38. Stripping Sleeve Grips
39. Stripping Lapel Grips
40. Stripping Elbow Grips
41. Stripping Over the Shoulder Grips
42. Stripping Grips on the Ground
43. Stripping Leg Grips
44. Demo and Summary
45. No Gi Grip Fighting
02:24:33
1. Compensating for Strength
2. Intro to the Seated Guard
3. Knee Push Sweep
4. Butterfly Sweep
5. Butterfly Sweep with Head Control
6. Butterfly Sweep with Knee Push
7. Single Leg X Guard
8. Intro and Shin-to-Shin Entry
9. Butterfly Sweep Entry
10. Side to Side Finish
11. Heel Grab Finish
12. Dealing with Grips
13. Transition from Single Leg X Guard to Regular X Guard
14. Intro to the X Guard and X Guard Details
15. stand-up Finish
16. Backtrip Finish
17. Intro to the Half Guard
18. Taking the Back
19. Leg Grab Sweep
20. Roll-Under Sweep
21. The ‘Vomit’ Sweep
22. Guard Passing
23. Strategies and Tactics
24. Explosive stand-up
25. Standing Step Pass
26. Leg Drag & Hip Trap
27. Over-Under Pass
28. Transitional Escapes
29. Pin Escapes Intro
30. Block and Elbow Wedge
31. Multiple Bridging
32. Side to Side Bridging
33. Transitional Mount Escapes
34. Improving the Elbow-Knee Escape
35. Leg Trap Mount Escape
01:15
1. Top 5 Submissions for Smaller People
2. Choosing your Submissions
3. Cross Side Lapel Choke
4. Modified Baseball Choke
5. Reverse Armbar from Mount
6. Bow and Arrow Choke
7. North South Choke
8. Top 5 Guard Sweeps for Smaller People
9. Developing your Guard Sweeps
10. Knee Push to Single Leg X Guard
11. Knee Push to Sickle Sweep
12. Scooting Butterfly Sweep
13. Double Shin Lever
14. Counter to Backstep Guard Pass
15. Top 5 Transitions and Escapes
16. Moving in Transition
17. Closed to Open Guard
18. Elbow Push vs Guard Pass
19. Leg Over Head Escape
20. Granby Roll Escapes
21. Two-on-One Escape
22. Some Final Words of Advice
01:00:08
Bonus DVD 1: Q & A Session with Emily Kwok
This DVD was filmed during a semi-private Q & A session in which Emily answered questions from white, blue, brown and blackbelts. She shared the tricks and techniques she uses on a daily basis against taller, heavier and much stronger training partners – no matter how ‘agro’ they are. Here’s just some of what she covered, responding to questions and requests from grapplers just like you:
* A highly sport-specific and functional warmup for a group of people of all sizes,
* A detailed breakdown of Emily’s approach to atttacking from rearmount, including secrets learned from Marcelo Garcia,
* How to finish the guillotine even when your opponent is taller and stronger than you with a much larger neck,
* How to attack with the guillotine in a way that sets up an instant guard pass,
* When NOT to attack with the guillotine from guard,
* Sweeps that use your opponent’s size to your advantage,
* A choke that works on bigger, stronger Goliaths, even if you’re only using one hand,
* What to do when your opponent stalls in your guard, trying to shut down your attacks,
* How to protect your fingers from getting mauled when gripfighting,
* Emily’s favorite X Guard pass,
* The keys to controlling the rear mount so that your opponent can’t squirm or power out of it, and how to put him into constant danger of getting submitted,
* Which traditional teaching techniques actually hinder your progress,
* Two high-percentage moves to recover from a failed butterfly guard sweep, even if your opponent is trying to use his superior size to crush you and shut down your game,
* The mindset you MUST maintain to prevent your sweeps from being shut down and having your guard passed,
* and more…
53:36
Bonus DVD 2: An Introduction to Total Body Stability, by Roy Duquette with Emily Kwok
In this unique bonus DVD, master strength and conditioning coach Roy Duquette puts Emily through a workout from his TBS system. The goal of this system is to strengthen, stabilize and protect the joints and muscles that are most susceptible to injury.
Roy was Emily’s first conditioning coach, as well as the person who initially introduced her to Brazilian Jiu-Jitsu. Emily, and many other martial arts athletes, recognize how important it is to create a strong foundation with this sort of conditioning, for the simple reason that it allows them to train harder in class and walk around without feeling crippled all the time!
Chapters
1. Standing Active Posture Series
2. Front Raises
3. L-Flyes
4. Dumbbell Shrug
5. Dumbbell Overhead Press
6. Upper Body Stability Bicep Curl
7. Sequential Roll-Up Series
8. Sequential Roll-Up
9. Roll-Up with Alternating Leg Raises
10. Roll-Up with Double Leg Raises
11. Superman Series
12. Double Arm and Leg Extension
13. Overhead Flyes
14. Leg Curls
15. Simultaneous Flyes and Leg Curls
16. Standard Plank Series
17. Sequential Plank
18. Plank Push-Up
19. Plank with Alternating Leg Raises
20. Swiss-Ball Bridge Series
21. Straight-Leg Bridge
22. Leg Curls
23. Bent-Knee Bridging
24. Alternating Leg Raises
25. Summary
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