Build Your White Belt Training Plan – Sifu Alan Baker

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Return to course: Curriculum – 01 – White To Blue Sifu Alan Baker

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Curriculum - 01 - White To Blue

Welcome to Living Mechanics Jiu Jitsu
How to Use This Curriculum
The Living Mechanics Positional Map
How to Train Each Lesson
Your Path Toward Blue Belt
Your Training and Support Options
Build Your White Belt Training Plan
Your First Training Cycle

Difference Between A Push & A Post
Earning Flat
Living Mechanics Divisions
Philosophy Per Rank
Testing Areas Of Focus
Self-Defense Focused
Two Educational Paths
Discipline, Health, Family, Success
How To Train From White To Blue
Movement Before Technique

Tap Early. Tap Often. Learn Fast.
Train to learn, not just train to win.
Get Comfortable Being Uncomfortable
Safety and Injury Prevention
Rolling Skills And Training Games
Defense Mastery
Culture and Etiquette in Jiu-Jitsu

Belt And Ranking System
What Your Instructor Evaluates Before Promotion
Understanding Stripes and Progress Between Belts
What It Means to Be Ready for Blue Belt

How To See The Mechanics
The Breath Is The Bridge

Survive, Structure, Escape
Build Frames Before You Move
Escapes From Side - Escape Side - Go To Guard
Escapes From Side - Escape Side - Go To Knees
Create Space Without Wasting Energy
Escapes From Side - Back Door Escape
Escapes From Side - Upper Body Bridge
Choose The Exit: Guard, Knees, Back Door, Or Bridge
Escape In Layers
Escapes From Side - Kesa Gatame Headlock Defense - Make A Frame
Finish The Escape And Prevent The Repin
Escapes From Side - Kesa Gatame Headlock Defense - Go To Back
Side Control Escape Games For White Belts
The Living Mechanics Side Escape Lens
Supplemental - Long Range Post - 3 Options
Supplemental - EP Escape Side Go To Guard
Supplemental - AB Escape Side & Sweep
Supplemental - EP Escape Side Go To Knees & Flair
Supplemental - EP Escape Side Go To Knees & Double
Supplemental - EP Double Wide Escape
Supplemental - EP Yoke Escape From Under Side
Supplemental - PS Roll Over Sweep From Under Side
Supplemental - EP Floating Frame Under Side
Supplemental - PS Cross Body Head Lock Defense Making Hook
Supplemental - AB Pick The Lock Under Side Control

Submissions From Side - Introduction
Submission Safety And Responsible Training
Control Before Submission
Isolate Before You Attack
Submissions From Side - Shooto Chicken Wing
Submissions From Side - Shooto Twist Lock - The Turkey Wing
Understand The Near Arm And Far Arm
Submissions From Side - Kimura
Submissions From Side - Straight Arm Lock From Cross Body
Submissions From Side - Wrist Lock - The Goose Neck
Submissions From Side - Americana - V Arm Lock
Build Submission Chains From Reactions
Finish With Alignment, Not Strength
Keep Position When The Submission Fails
Submissions From Side - Cross Body Neck Crank
Submissions From Side - Pillow V Lock
Submissions From Side - Far Side Arm, Head & Arm
Side Control Submission Games For White Belts
The Living Mechanics Side Control Submission Lens
Supplemental- PS Basic Armlock from cross body
Supplemental - PS Kimura From Cross Body
Supplemental - PS American Arm Lock From Top Side
Supplemental - PS Reverse Armbar From Top Side
Supplemental - EP V Arm Lock From Side Control
Supplemental - EP Chicken Wing From Side Control
Supplemental - EP Straight Arm Lock From Side Control
Supplemental - EP Wrist Attack From Side Control
Supplemental - AB Killing The Close Arm In Side Control
Supplemental - EP Submission Flow Series From Top Side
Supplemental - EP Chicken Wing From Side Control
Supplemental - EP Paper Cutter From Side
Supplemental - EP Knee Slide Arm Bar From Side

Escape Or Sweep: Choose The Correct Outcome
Build Structure Before The Reversal
Remove The Post And Break The Base
Use Angle, Timing, And Momentum
Connect The Upper Body And Lower Body
Supplemental - Shin In Sweep Options From Side
Supplemental - Escape Side & Sweep
Supplemental - EP Kesa gatame Arm Block Escape
Finish On Top And Stabilize
Side Control Sweep Games For White Belts
The Living Mechanics Side Control Sweep Lens

Why Advance From Side Control To Mount?
Control Before You Transition
Clear The Hip Line And Near Knee
Choose The Correct Mounting Path
Move The Weight Without Giving Space
Mounts From Side - Establish Side Control
Mounts From Side - Maintain Side Control
Arrive With Base, Posture, And Control
Mounts From Side - Mount From Cross Body - Arm In
Mounts From Side - Mount From Cross Body - Arm Out
Mounts From Side - Hidden Foot
Mounts From Side - Holding The Foot
Mounts From Side - Spider Mount
Mounts From Side - Head & Arm Knee Slide
Mounts From Side - Commentary
Mount From Side Games For White Belts
Supplemental - PS Mount From Cross Body
The Living Mechanics Mount From Side Lens

Mount Escape Framework
Mount Positions
Shoulder Walk To Survive The High Mount
Elbow Knee Escape - Bottom Leg Under
Elbow Knee Escape - Bottom Leg Inside
UPA - Bridge Escape
Two Hands On Belt
Back Door Escape
Supplemental - Escapes From Chair Mount Position
Supplemental - Elbow Knee Escape From Mount
Supplemental - PS Upa Escape From Mount
Supplemental - EP Bridge Escape From Mount
Supplemental - EP Bridge Escape To Leg Attack
Supplemental - EP Building Frame Under Mount

Mount Submission Framework
Maintain Mount
Submissions From Mount - Americana
Submissions From Mount - Pillow Lock
Submissions From Mount - Spinning Arm Bar
Submissions From Mount - Basic Choke Series
Submissions From Mount - Fist Choke
Submissions From Mount - Lemon Cutter
Submissions From Mount - Leg Vine Shin Press
Supplemental - PS Choke From Mount
Supplemental - PS Americana Arm Lock From Mount
Supplemental - EP Arm Bar From Mount
Supplemental - EP V Arm Lock From Mount
Supplemental - EP Fist Choke From Mount
Supplemental - EP Submissions From Mount
Supplemental - EP V Arm To The Straight Arm
Supplemental - EP Spinning Arm Bar
Supplemental - PS Spinning Armbar From Mount
Supplemental - EP Set Ups From Mount
Supplemental - EP Fist Choke From Mount

Guard Sweeps - Introduction
The Anatomy Of A Sweep
Read The Base And Control The Posts
Load, Shift, And Make The Opponent Light
The Guard Sweep Decision Cycle
Build Sweep Chains From Reactions
Finish The Sweep And Establish Control
Guard Sweeps - Rocking Guard Sweep
Guard Sweeps - Scissor Sweep
Sweep, Submit, Go To Knees, Or Stand
Translating Sweep Mechanics Between Gi And No Gi
Guard Sweeps - Reverse Scissor Sweep
Guard Sweeps - Hook Sweep
Guard Sweeps - Hip Bump
Guard Sweeps - Knee Push
Guard Sweeps - Stomp The Chest
Guard Sweeps - Go To Knees
Guard Sweeps - Uke Structure
Guard Sweep Training Games For White Belts
Why Sweeps Fail
Supplemental - Guard Sweeps Series
Supplemental -Scissor Sweep Details
Supplemental - EP Guard To Back Control
Supplemental - PS Arm Inside Sweep
Supplemental - PS Guard To Back Mount
Supplemental - PS Sweep From Seated Guard
Supplemental - PS The Overhead Sweep
Supplemental - PS Arm Inside Sweep
Supplemental - EP Scissor Sweep From Guard
Supplemental - AB Standing Guard Sweeps
Supplemental - PS Sweep From Half Guard Trapping Leg
Supplemental - EP Scissor Sweeps From Guard
Supplemental - AB Scissor Sweep Options From Guard
Supplemental - EP Lat Drag Go To Back
Supplemental - AB Modified Sweep Series From Guard
Supplemental - EP Rocking Guard Sweep
Supplemental - EP Guard Go To Knees
Supplemental - EP Scissor Sweep
Supplemental - EP Reverse Scissor Sweep
Supplemental - EP Scissor To Knee Push Sweep
Supplemental - AB Walking Foot Sweep
Supplemental - PS Sit Up / Hip Bump Sweep
Supplemental - PS Hook Sweep From Guard

What Counts As A Guard Pass?
The Guard Passing Process
Passing Over, Under, Or Around The Legs
Control The Hips And Knees Before You Move
Pass, Pin, And Prevent Recovery
Connecting Guard Passes Through Reactions
Guard Passing Games For White Belts
The Living Mechanics Guard Passing Lens
Guard Defense - Head Control Clear & Posture
Posture In Guard - Frame Controls & Posture
Posture In Guard - Forearm Pin & Head Control
Posture In Guard - Clean Grips & Clear Chokes
Passing The Guard With Good Mechanics
Basic Guard Passes Series
Guard Passes - Posture In Guard
Guard Passes - Basic Under Pass
Guard Passes - Knees Together & Pass Over
Guard Passes - Double Under Pass
Guard Passes - Double Over Pass
Guard Passes - Knee Slide Close
Guard Passes - Knee Slide Far
Guard Passes - L Pass
Supplemental - AB Leg Block Guard Pass
Supplemental - AB Hook Controls Inside Guard
Supplemental - PS Knees Together Post & Pass Over
Supplemental - PS Over Under Combo Pass
Supplemental - EP Clear Hooks In The Guard
Supplemental - EP Knee Slide Pass 2
Supplemental - EP Knee Slide Pass 1
Supplemental - EP Basic Under Pass
Supplemental - PS Pass Guard Knee On Floor (Under Pass)
Dirty Feet Drill To Guard Pass With Master Pedro

The Anatomy Of A Guard Submission
Position Before Submission
Break Posture And Isolate The Target
Submission Safety: Tap, Release, Partner Responsibility
The Guard Submission Decision Cycle
Submission, Sweep, Back, Or Stand
Guard Submissions
Double In Choke
Guillotine Choke
Technical Arm Bar
Triangle
Kimura
Omoplata
Build Submission Chains From Reactions
Recover When The Submission Fails
Can Opener
Under Hook Arm Bar
Straight Leg Figure 4
Pass Through Knee Bar
Gi And No Gi Submission Connections
Why Guard Submissions Fail
Guard Submission Training Games For White Belts
Supplemental - EP Arm Bar From Guard
Supplemental - PS Choke From Guard Holding Elbow
Supplemental - EP 10 Finger Choke From Guard
Supplemental - EP Kimura From Guard
Supplemental - Break Down & Choke From Guard
Supplemental - Razor Lock
Supplemental - PS Technical Armbar
Supplemental - PS Triangle From Guard
Supplemental - PS Guillotine Choke Defense
Supplemental - PS Kimura From Guard

Why We Grapple From The Kneeling Position
The Kneeling Positional Map
Base, Posture, Alignment And Optics
Move Without Giving Away Your Base
Kneeling Is A Transition, Not A Destination
Break The Base Before Chasing The Finish
Safe Kneeling Grappling And Partner Responsibility
Supplemental - EP Submissions From Knees
Supplemental - PS Armbars From Turtle Position
Supplemental - EP Break Down The Turtle Position
Supplemental - EP Escape Back (Turtle) Pummeling
Kneeling Grappling Training Games

The Living Mechanics Back Mount Submission Lens
The Anatomy Of Back Control
Control The Shoulder Line And Hip Line
Build Submission Pathways From Reactions
Maintain Back Control With Hooks
Short Choke
Choking Mechanics Without Wasting Strength
Half Naked Choke
Rear Naked Choke
Big Choke From Back Control
Connect The Choke And Arm Bar
Arm Bar
Feet Crossed Attack
Collar Choke
Recover Position When The Submission Fails
Submission Safety And Responsible Neck Training
Back Mount Submission Games For White Belts
Supplemental - CSW Arm Bar From Back Control
Supplemental - Lapel Choke From Back
Supplemental - AB Back Control To Arm Bar
Supplemental - EP Breaking Down Turtle
Supplemental - EP Rear Naked Choke
Supplemental - PS Armbar From Back Control

Survive Before You Escape
Protect The Neck And Control The Choking Arm
Win The Shoulder Line
Clear The Hooks And Recover The Hip Line
Choose The Correct Escape Path
Finish The Escape In Guard, Top Position, Or Standing
Escape Back Go To Side
Back Defense - Turn To Guard
Back Defense - Escape Going Down
Back Defense - Escape From Back Control With Hooks
Back Defense - Quarter Position - Escape From Back Control With Hooks
Recover When The First Escape Fails
Back Mount Escape Games For White Belts

Introduction To Living Mechanics Hand Fighting
Hand Fighting Range, Posture, And Base
Protect Your Inside Space
Hand And Wrist Control Fundamentals
Forearm Control And Frame Management
Bicep And Tricep Controls
Inside Position And Two On One Control
Overhooks And Underhooks
Grip Removal And Hand Fighting Recovery
Connecting The Hands To The Feet
Entering Safely Without Reaching
Transition From Hand Fighting To Pummeling
Hand Fighting For Strikes, Weapons, And Self Defense
The White Belt Hand Fighting Standard
Wrist - Introduction
Wrist - Circle In - Circle Out
Wrist - Yoke Escape
Wrist - Grip Clear - Re-Grip
Bicep - Circle In - Circle Out
Tricep - Clear Under
Tricep - Clear Over
Shoulder - Re-Pummel
Neck - Outside Shuck
Neck - Washing Machine
Neck - Russian Arm Bar Pull
Arm Drags - Over The Arm
Arm Drags - Under The Arm
Hand Fighting Games For White Belts
Pummeling - 50-50 Chest Flow
Pummeling - Clear The Double Under Hook From The Front
Pummeling - Knee Placements For Off Balancing
Supplemental - EP Guillotine Escapes
Supplemental - EP Hand Fighting Drill

Roll Or Fall: Choosing The Correct Response
Protect Yourself During The Transition
Recover To Basic Defensive Posture
Areas Of Ground Engagement
Eyes Up After The Fall
Return To Your Feet Safely
Ground Engagement Progressions
Forward Roll
Backward Fall
Backward Roll
Side Fall
Forward Fall
Ground Engagement Games And Testing Standards

Introduction To The Throwing Cycle
The Five Jobs Of Every Throw
Understanding Kuzushi, Corners, And Openings
Sweep, Hook, Reap, Block, Pick, And Drop
Fit In Drills Before Completed Throws
How to be a good throwing partner
Finish The Ground Engagement
Low Line Foot Sweep
Single Leg Pick
Putar Kepala
Head & Knee Tap
Minor Outer Hook
Major Outer Reap
Valley Drop
Bump & Snap
Major Inner Reap
Forward Foot Sweep
Throwing Cycle Training Games
Common Throwing Errors
White Belt Throwing Standards
Supplemental - Harai goshi From T Position
Supplemental - Underhook to Inner Reap From 50/50 Tie Up
Supplemental - Underhook to Knee Block From 50/50 Tie Up
Supplemental - Underhook to Double Leg From 50/50 Tie Up
Supplemental - Underhook to Osoto Gake From 50/50 Tie Up
Supplemental - T Position to Leg Hook & Breakdown

Understanding the Self Defense Cycle
Supplemental - PS Smother Puncher In The Guard 1
Supplemental - PS Smother Puncher In The Guard 2
Supplemental - PS Smother Puncher In The Guard 3
Supplemental - PS Smother Puncher In The Guard 4
Supplemental - PS Smother Puncher In The Guard 5
Supplemental - PS Smother Puncher In The Guard 6
Supplemental - PS Smother Puncher In The Guard 7
Supplemental - AB Smother The Puncher In Top Side 1
Supplemental - AB Smother The Puncher In Top Side 2
Supplemental - AB Smother The Puncher In Mount
Supplemental - AB Striking In The Guard
Supplemental - AB Striking in guard & Mount
Supplemental - EP Puncher From T Position

Introduction to Jiu-Jitsu Self Defense
Master Text Self Defense List
Supplemental - PS Gracie Gun Disarm 1
Supplemental - PS Gracie Gun Disarm 2
Supplemental - PS Gracie Gun Disarm 3
Supplemental - PS Gracie Gun Disarm 4
Supplemental - PS Gracie Gun Disarm 5
Supplemental - PS Closing The Gap
Supplemental - PS Defense against the straight punch
Supplemental - PS mounted punch attack
Supplemental - PS Defend Against The Front Kick
Supplemental - PS Head Lock Defense Punching
Supplemental - PS Bearhug Defense
Supplemental - PS Defense against one arm lapel grab straight arm

White Belt Integration And Final Review

Build Your White Belt Training Plan

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