New No-Gi Class Time at Vanguard!

Douglas Esposito Uncatergorized

armbar-scaledArm Bars for Everybody!!
New Class times are 5:30pmm on Tuesdays and Thursdays
This complements our current no-gi classes at 7pm on Mondays and Wednesdays and noon on Tuesdays.
Starts December 6

Coach Leo Dalla Promotes Coach Doug to Third Degree Black Belt

Douglas Esposito News, Promotions

third degree black belt

Last night at the 7pm class, Coach Leo Dalla (head coach at Premier Fight Center)made a special visit to Vanguard Gym to share some great techniques with all the jiujiteiros. We also had fellow Big Brothers black belts Jason Doucette (head instructor of Battlefield BJJ) and Bill Nagle (head instructor of Dominion BJJ) visit us with some of their students.

Coach Dalla shared a great follow on sweep to the leg lasso sweep we have been working this week as well as a very tricky arm bar attack with several different entries.

At the end of the night he promoted Coach Douglas Esposito to third degree black belt.

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Member Meetings – Schedule yours with Coach

Douglas Esposito Coach's Corner, News

img_9970In 2018 we will be looking at moving to a new facility within a mile from where we are currently located. This is an exciting opportunity for the Vanguard Tribes to improve on what we have built over the last ten years.

Over the next two months or so, I would like to take a few minutes with each and every member to get your input on the following points/questions:
1. How are we doing currently?
2. What could we be doing better?
3. If you were the head coach, what would you do differently?
4. What would you like to see at our new location that we don’t have at our current location?
5. Any additional questions or thoughts you might like to share.

While I certainly have a vision for our new facility, I would like to get your input to make sure what you want as members is the same as what I am working to provide you.

Please schedule your meeting using the calendar below:

Winter Clothing Order

Jennifer Brannon News

SweatpantsVanguard Gym HoodieIt’s that time of year! We’re taking orders for hoodies and sweatpants. Shop Men’s and Women’s Vanguard Gym & CrossFit Manassas apparel from the Official Vanguard Gym Store. All orders will be shipped to the gym. Shop Today – All orders must be received by Friday November 11, 2016. Holiday gift giving is fast approaching and this season our apparel assortment is better than ever.

 

Visual Jiu-Jitsu Roadmap for Side Control

Douglas Esposito Coach's Corner

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Side Control - Bottom Defensive.001.jpg.001.jpg.001

Coach Doug has decided to share Vanguard’s BJJ system for Visual Jiu Jitsu.  Check out his first installment of the Curriculum on The Manassas BJJ Page.  It combines video, written listing of techniques, and visual flow chart specifically for the Side-Control Bottom Position.  Here is the flow chart – click on it to check out the entire post outlining our overall approach to teaching, our basic eight-position system and how everything is connected and presented to students.

Coach Doug Shares His Side Control Escapes Series with the World!

Douglas Esposito Coach's Corner, News, Resources

Side Control Escapes

– Scroll Down for Video
 
side control escapes 3 side control escapes 1 side control escapes 2
 
Don’t ever get stuck in side control again! Coach Doug details side control escapes from four different defensive postures of the side-control position:
1. Stone Squirrel
Re-guard
Bottom Single Leg
Bump and Roll
2. Prayer Posture – hands in the Armpit
Top Leg Single
Elbow Push
3. Prayer Posture – hands in front
Roll Away to Turtle 1
Monkey roll
4. Inside Arm Down
Pant Grab
Jail Break
Ghost

Its important to remember that none of these escapes live in a vacuum. You must learn to combine them. When you attempt one escape, your opponent’s defense for that escape will often create space for the other connected escapes. Stay aware of the opportunities you create for other escapes when trying each one separately.

Also, your ability to use space to transition from one posture to another smoothly is important. Again, the space you create with one escape attempt may only give you the space to transition postures, but if you connect them well you will be able to use that space and escape!

As I said in the video, you can watch as much as you want, but it is useless if you don’t put your time in on the mats. It is better to learn three of these escapes and drill them for ten hours than to learn ten and drill them for only three hours. There are no short cuts when it comes to putting time in on the mats!! Take your ego out of your training, always work from bad positions, and watch your jiu-jitsu game take off!

If you have questions after watching the video don’t be afraid to reach out to us and let us know! We hope you have fun learning, practicing, and drilling these moves and adding them to your arsenal!

Interested in more Brazilian Jiu-Jitsu in the Northern Virginia area? Check out Manassas BJJ at Vanguard Gym!

Vanguard Gym Outerwear Pre-Sale!

Jennifer Brannon News

SweatpantsIt’s that time of year! We’re taking orders for hoodies and sweatpants. Shop Men’s and Women’s Vanguard Gym & CrossFit Manassas apparel from the Official Vanguard Gym Store. All orders will be shipped to the gym. Shop Today – All orders must be received by Friday November 27, 2015. Holiday gift giving is fast approaching and this season our apparel assortment is better than ever.