Royce Gracie

'Royce Gracie is the baddest man on the planet. If everyone trained like Royce, everyone would be a champion.'-Oscar de La Hoya, Olympic boxing gold medallist and World Boxing Champion

'Royce Gracie is perhaps the most talented martial artist in the world. He has inspired me greatly in my own life and work.'-Nicholas Cage

Royce Gracie turned the fight world upside down with his victories in the original Ultimate Fighting Championships, showing that his family's brand of grappling combat show more dominated the more famous striking martial arts such as karate and kickboxing. Gracie jiu-jitsu was the mantra, and everyone wanted to learn it and be able to submit bigger opponents with the techniques. Royce's blend of submission holds and lightning-quick attacks was soon duplicated the world over, though no one ever equaled his string of victories.

Ultimate Fighting Techniques presents Royce's arsenal of attacks and defenses for the first time-both the classic positions that won him fame a decade ago and the completely revised techniques that are stunning his new opponents. In his latest fights in front of sold-out stadiums in Japan, Royce mixed a number of new attacks into his traditional Brazilian jiu-jitsu repertoire. Those new attacks are included in this book. Practitioners will find that the incredible array of options at their disposal makes them impossible to defend against.

Ultimate Fighting Techniques, Volume 1, concentrates on the top game, from essential details and drills for maintaining the top position to secrets for breaking your opponent's counters. Royce analyzes the most important aspects of the positions, giving you details never before shown in book form. Together with its companion volume, which focuses on the bottom game, Ultimate Fighting Techniques makes the most complete guide to the most successful fighting art ever created.

Royce Gracie shocked the world when he entered the Ultimate Fighting Championship in 1993 as an unknown and defeated much larger opponents in record time. He went on to win two more UFCs and many other events, and is still the only person in no-holds-barred fighting history to defeat four opponents in a single night. In doing so, he introduced America to Brazilian jiu-jitsu, now the most in-demand martial art in the world. He trains top-level martial artists and police, teaches international seminars, and continues to fight professionally. He is the author of two bestsellers: Brazilian Jiu-Jitsu Self-Defense Techniques and Superfit. Kid Peligro, a leading martial arts journalist, is a black belt in Brazilian jiu-jitsu and has twice won the World Masters title. Peligro has been coauthor of many martial arts bestsellers, including Brazilian Jiu-Jitsu: Theory and Technique, Brazilian Jiu-Jitsu Submission Grappling Techniques, and The Gracie Way. Both authors live in Southern California.

Contents

Introduction-Gracie jiu-jitsu philosophy; Training; INjuries; Posittional hierarchy; Fundamentals; Belt structure
Meet the team-The authors; The advisors
Closing the distance and clinching
1 Clinching after a jab
2 Takedown after a jab
3 Hip-throw takedown
4 Counter to hip-throw defense 1: opponents straightens his body
5 Counter to hip throw defense 2: opponent drops and tries to pull away
6 Takedown from the clinch 1: push-and-pull
7 Takedown from the clinch 2: trip
8 Side-kick
9 Clinching from the side-kick
10 Hip-throw counter
11 Kimura counter to a rear clinch 1
12 Kimura counter to a rear clinch 2: opponent defends
13 Takedown from the front clinch: inside trip
14 Front-clinch knee strike
15 Double-leg takedown
16 Dropping for the double-leg takedown
17 Passing the guard after a double-leg takedown 1: mount
18 Passing the guard after a double-leg takedown 2: side-control
19 Double-leg takedown 2: opponent leans forward
20 Double-leg takedown 3: opponent steps back
21 Dougle-leg takedown 4: opponent sprawls
22 Double forward trip
Clinching drills
23 Clinching drill 1: closing the distance
24 Clinching drill 2: closing and striking
25 Clinching drill 3: measuring distance
26 Clinching drill 4: ducking under punches
27 Clinching drill 5: bobbing and weaving
28 Clinching drill 6: side-kick
29 Clinching drill 7: kick counter
30 Clinchind drill 8: combinatin
Passing the guard-Porper posture before passing the guard; Incorrect posture; Proper pposture standing; Incorrect posture standing
31 Regaining posture 1
32 Regaining posture 2: choke counter
33 Stacking guard pass
34 Standing guard pass 1
35 Standing guard pass 2: opponent hooks the leg
36 NHB guard pass 1
37 NHB guard pass 2: footlock
38 Spider guard pass 1
39 Spider guard pass 2: inside option
Pasing the half-guard
40 Half-guard pass 1: choke
41 Half-guard pass 2: mount
42 Half-guard pass 3: side-control with armlock
43 Half-guard pass 4: cross-choke
44 Half-guard pass 5: opponent escapes cross-choke
45 Half-guard pass 6: Kimura
Side-control
46 Side-control to mount 1: knee slide
47 Side-control to mount 2: knee-slide variation-clearing the arm
48 Side-control to mount 3: knee slide-opponent blocks knee
49 Side-control to mount 4: leg-over method
50 Side-control to mount 5: leg-over method-opponent has both arms in
51 Side-control to mount 6: knee-slide variation-locking the belt
52 Side-control to mount 7: leg-over method-locking the belt
53 Side-control to mount 8: leg-over method-pulling the foot
54 Side-control to mount 9: opponent has leg up
55 Side-control to mount 10: trapping the arm
56 Side-control transition attack 1: choke
57 Side-control transition attack 2: armlock
58 Side-control transition attack 3: Kimura
59 Side-control transition attack 4: armlock-opponent blocks the transition
60 Side-control transition attack 5: knee-slide to Kimura
61 Side-control to mount 11: S-mount
62 Side-control transition attack 6: S-mount to triangle
Attacking the turtle
63 Attacking the turtle 1: clock choke
64 Attacking the turtle 2: clock-choke variation
65 Attacking the turtle 3: crucifix
66 Attacking the turtle 4: reaching side-control
67 Attacking the turtle 5: taking the back as the opponent turns
68 Attacking the turtle 6: head-and-arm choke
Knee-on-stomach
69 Knee-on-stomach 1: parallel collar choke
70 Knee-on-stomach 2: armlock
71 Knee-on-stomach 3: armlock to the near arm
Maintaining the mount
72 Maintaining the mount 1: swimming
73 Maintaining the mount 2: low-push deflection
74 Maintaining the mount 3: low-push deflection (late reaction)
75 Maintaining the mount 4: knee-push deflection
76 Maintaining the mount 5: opponent sits up
77 Maintaining the mount 6: opponent rolls to one side
78 Maintaining the mount 7: opponent bear hugs
79 Maintaining the mount 8: opponent bear hugs (variation with armlock)
80 Maintaining the mount 9: Opponent hugs the neck
Attacking from the mount
81 Ezekiel choke
82 Head-and-arm triangle
83 Head-and-arm triangle 2: opponent has elbows closed
84 Triangle choke or armlock
85 Lapel choke 1
86 Lapel choke 2: across-side variation
87 Taking the back (opponent tries to bridge)
88 Double attack
Armlock
89 Armlock 1: opponent clasps hands together
90 Armlock 2: opponent grabs one wrist
91 Armlock 3: opponent grabs both wrists
92 Armlock 4: opponent grabs both wrists (more space available)
93 Armlock 5: opponent grabs both wrists (armlock submission)
Side mount
94 Side-mount choke 1
95 Side-mount choke 2: defender slides hips out
96 Side-mount choke 3: transition to back mount
97 Side miunt to armlock
98 Side mount to taking the back
Back attacks
99 Back submissions
100 Rear naked choke 1: opponent blocks the choking arm
101 Rear naked choke 2: opponent blocks the choking arm (arm-change variation)
102 Rear naked choke 3: opponent blocks the choking arm (armlock variation)
103 Rear naked choke 4: opponent blocks the second arm (NHB option)
104 Rear naked choke 5: opponent blocks the second arm (jiu-jitsu option)
Gracie jiu-jitsu positional ladder show less

'Royce Gracie is the baddest man n the planet. If everyone trained like Royce, evreyone would be a champion.'-Oscar De La Hoya, Olympic boxing gold medalist and World Boxing Champion

'Royce Gracie is perhaps the most talented martial artist in the world. His focus on health in the mind and body has inspired me greatly in my own life and work.'-Nicholas Cage

'James Strom has been training me for the past ten years. He played an important role in my being a #1 draft choice, and in my being show more picked for three Pro Bowls.'-Keyshawn Johnson, Wide Receiver, Tampa Bay Buccaneers

If you have seen his fights on pay-per-view TV, you have been awed by Royce GRacie. How does this 175-pound man defeat champion martial artist weighing 200, 300, and even 400 pounds? Technique is part of it, but technique is nothing if the body can't deliver. Royce's body delivers, because of his fanatical devotion to fitness. Now Royce has teamed up with fitness coach James Strom to create the most perfectly customized program for martial artists ever designed. Strom, a man famous for guiding superstar athletes to breakthrough performances, has worked with Royce to develop a unique program of strength training, cardiovascular routines, flexibility exercises, and nutrition.

Superfit brings this program to martial artsits of all types for the first time, allowing them to raise their games to a level never imagined. In addtition to full workout plans for beginner, intermediate, and black belt practitioners, it includes:

Guidelines for workiing out solo or with a partner.
Stretching routines that give the flexibility needed to foil the submission loks common in ring and street combat.
Injury-pre ention tips.
Drills for improving timing, balance, speed, and power.
Royce's secrets for honing the mind to overcome fear, pain, or exhaustion.
And much more.

Whether you are a beginning martial artist wanting to sharpen your body and mind, a black-belt instructor looking for new ways to improve and motivate your students, or an athlete intrested in building a body of lethal effectiveness, Superfit is your ticket to unstoppable success.

Royce Gracie shocked the world when he entered the Ultimate Fighting Championship in 1993 as an unknown and defeated much larger opponents in record time. He went on to win two more UFCs and other world-class events. He trains top-level martial artists, teachers international seminars, and continues to fight professionally. James Strom is an elite fitness trainer who has guided such athletes as Keyshawn Johnson, Andre Ryson, and the USC Trojans to the top of their sports. Kid Peligro, a leading martial arts journalist, is a black belt in Brazilian jiu-jitsu and has twice won the World Masters title. Peligro has been coauthor of the most successful martial arts titles of recent years, including Brazilian Jiu-Jitsu Theory and Technique, Brazilian Jiu-Jitsu Self-Defense Techniques, and The Gracie Way: An Illustrated History of the Gracie Famiy.

Contents

Introduction
Meet the authors
How to use this book
Part One Warming up and stretching
Warming up
Stretching
Gracie stretch routine-One-person stretch routine; Two-person stretch routine
Part Two The exercises
Breathing during the exercises
Different exercises and their purposes
Abdominals
1 Bench crunches
2 Medicine ball stand-ups
3 Roll-ups-abdominal
4 Whels
5 Side-to-side reaches
6 V-Ups
Cardiovscular conditoining
7 Jump rope
8 Lateral cone touches
9 Run in place
10 Run and hold
11 Soft sand run
12 Steady run or jog
13 Sprints
Free weights
14 Bench press-barbell
15 Bench press-dumbbell
16 Bench press-Narow grip barbell
17 Front raise-barbell
18 Front raise-dumbbell
19 Front raise-plate
20 Hang clean-barbell
21 Hang clean-dumbbell
22 High pull-dumbbell
23 Hang snatch-dumbbell
24 Incline press-barbell
25 Incline press-dumbbell
26 Incline press-narrow grip barbell
27 Knee-ups-medicine ball
28 Lateral raise-dumbbell
29 Lateral raise-dumbbell
30 Lunges-barbell
31 Lunges-dumbbell
32 Miliitary press-barbell
33 Miitary press-dumbbell
34 MIlitary press-Narrow grip barbell
35 Pullovers-barbell
36 Pullovers-dumbbell
37 Pullovers-Towel
38 Push press-barbell
39 Push press-dumbbell
40 Roll-ups-wrisst
41 Row-dumbbell
42 Shoulder sthrugs-barbell
43 Shoulder shrugs-dumbbell
44 Squats-barbell
45 Squats-dumbbell
46 Good mornings
47 Reverse hypers
48 Straight-leg dead lifts-barbell
49 Straight-leg dead lifts-dumbbell
50 Towel grabs
51 Towel pull-ups
52 Upright row-barbell
53 Upright row-dumbbell
54 Upright row-plate
55 Upright row-towel
56 Rice grabs
Isolaterals
57 Bench press-isolateral
58 Front raise-isolateral
59 Incline press-isolateral
60 Lateral raise-isolateral
61 Military presss-isolateral
62 Push press-isolateral
63 Upright row-isolateral
64 Machine cross
65 Machine uppercut
Plyometrics
6i6 Box jumps
67 Box jumps-One leg
68 Lateral jumps-long way
70 Lateral jumps-short way
71 Medicine ball ground work-one hand
72 Medicine ball ground work-tow hands
73 Medicine ball toss-flat bench
74 Medicine ball walk/hold/ balance
75 Push-ups-plyometric
76 Step-ups-body weight
Power series
77 Cones workout
78 Knee-ups
79 Lateral hops
80 Lateral shuffle-double plate
81 Lateral steps
82 Lateral strides
83 Medicine ball toss-chest
84 Medicine ball toss-overhead
85 Power lunges
86 Power-stride jumps
87 Shoots
88 Shuffle-single plate
89 Ski jumps
90 Static wall sit
91 Aquats-medicne ball or plate
92 Step-ups-barbell
93 Step-ups-dumbbell
Part Three Putting it all togther
Focus
Fight preparation
Mental preparation
The workouts
Beginner workut
Intermediate workout
Advanced workout
Part Four Royce's family diet
Food groups
Rules
No-nos
Training at home
Training on the road show less

'From my experience in fighting, Royce is the baddest man on the planet. If everybody trained like Royce, then everybody would be a champion.'-Oscar De La Hoya Olympic boxing gold medalist and World Boxing Champion

'Royce Gracie is perhaps the most talented martial artist in the world...he has inspired me greatly in my own life and work.'-Nicholas Cage

Brazilian jiu-jitsu is taking the wrold by storm. the most in-demand marital arts style in the United States has turned the martial arts upside show more down by emphasizing real-life stiuations and results over the dramatic kicks and throws of formal competition.. Brazilian jiu-jitsu, which adapted traditional Japanese jiu-jitsu to realistic situations, simply wins-against wrestlers, kick-boxers, judo experts, and others. The secret? In real fights, the combatants usually clinch and fall to the ground. It is there that the fight is decided. Punches don't matter. Fancy moves don't matter. Just get your opponent in a choke or lock and it is over. This is the genius of Brazilian jiu-jitsu.

The same qualities that make Brazilian jiu-jitsu the most efficient of marital arts make it the greatest self-defense technique ever devised. Now Royce Gracie, the most famous jiu-jitsu figure in the United States, presents in book form the same self-defense techniques he teaches in his classes, which are popular with the U.S. military, police academies, and women's self-defense schools alike. Using these lessons, anyone-regardless of strength or size-can learn to neutralize an attacker in seconds. The book offers a variety of defenses to use against knife and gun attacks, as well as escapes from headlocks, choke holds, and other situations you are likely to encounter on the street. All end with the attack defused and you in completse control of the situation. Advice on practicing, on falling and rolling, and on the importance of the basics-along with a special photo section showing Royce and Charles in their most triumphant moments-make Brazilian Jiu-Jitsu Self-Defense Techniques the next best thing to taking clases with the masters.

Royce Gracie shocked the world when he entered the Ultimate F'ighting Championship (the largest pay-per-view event at that time) in 1993 as a 175-pound unknown and defeated much larger opponents in record time. He went to win two more UFCs and other events. He now runs his Academy in California and continues to fight professionally. Charles Gracie, a jiu-jitsu champion in Brazil, is the winner of martial arts Superfights in the United States and a leading teacher of the sport. He maintains an academy in San Francisco. Kid Peligro, a leading martial arts writer, is a black belt in Brazilian jiu-jitsu and has twice won the World Masters title.

Contents

Introduction
The history of Brazilian Jiu-jitsu
Meet the authors
Training guidelines
The positions
Dropping in base
Maintaining your base
Single-handed wrist grab (thumb up)
Single-handed wrist grab (thumb down)
Two-handed front choke
Learning to fall backward
Learning to fall to the side
Single-handed collar grab
Foreward roll
Headlock with punches
Hip throw
Choke from behind
Overhead club attack
Standing up in base
Gun at the waist
Guillotine (front choke)
Headlock on the ground (frame escape)
Rear bear hug (over the arms)
Two-handed wrist grab
Front kick
Side headlock
Overhead knife attack
Front bear hug (over the arms)
Hold up (gun in the stomach)
Overhead club attack (defender misses grip)
Headlock (strong opponent)
Underhand knife attack
Single-hand choke against a wall
Gun in the back of the waistband
Side kick (attack)
Guillotine counter to a double-leg takedown
Collar grab with a twisted wrist
Sucker punch
Headlock (bent down)
Front bearhug under the arms
Overhead club attack (charge)
Choke and drag from behind
Hold up form hehind
Headlock (hooks escape)
Front choke (strong aggressor)
Rear bear hug (under the arms)
Two-handed collar grab (hands apart)
Guillotine (standing up)
Knife attack from behind
Two-handed choke against a wall (bent-finger escape)
Two-handed collar grab (hands together)
Elbow strike
Rear bear hug (lifted up)
Tackle
Headlock (kneeling and roling escape)
Shoulder grab with bent arm
Shoulder grab with straight arm
Knife attack from behind (knive against neck)
Straight-arm collar grab with high grip
Pinned against a wall
Hand chop
Palm against the chest
Rear bear hug (over the arms-head butt escape)
Rear bear hug (over the arms-heel strike)
Underhand knife attack (sttraight-arm block)
Headlock (bent down-sitting back escape)
Underhand knife attack 9straiaght-arm block-oppoinet resists)
Chair attack
Gun from hegind (hostage position)
Single-handed collar grab (thumb down)
Front kick (deflecting the foot)
Knife attack from the side
Collar grab with stiff arm
Wrestler head-and-arm hold (bridge-and-roll escape)
Backhand knife attack
Two-handed choke from behind
Haymaker
Swinging weapon
Two-handed front choke (escape with shoulder lock)
Side kick (defnese)
Headlock against the wall
Hand slap
Breaking up a fight
Full nelson
Full nelson (can't break out-throw escape)
Full nelson (completely locked)
Headlock (attacker counters earlier moves)
Headlock (escape with multiple adjustments)
Wall kick
Headlock (bending back)
Gun to the ribs
Guillotine choke (pulling up)
Handshake grab
Handshake grab (quick defense)
Headlock (aggressor against the wall)
Side-kick defense (aggressor avoids takedown)
Guillotine (arm trapped)
Guillotine (arm trapped-control defense)
Choke from behind while sitting down
Choke from behind while sitting down (attacker pulls you up)
Accosted from behind while sitting
Side headlock (hip throw)
Arm push
Half nelson
Half nelson (wrist lock escape)
Wrestler head-and-arm hold (attacker resists)
The proving grounds show less