How to train away from the gym

“I can’t make it to class, how can I improve my jiu jitsu?”


Let’s face it, if you’re trying to get better at something, especially jiu jitsu, the best thing to do to make that happen is to actually do it. There’s literally no better substitute for time on the tatami. You’ve heard it over and over again, “the mats don’t lie”… and it’s true. However, let’s be realistic. Unless you’ve given up everything in order to perfect your art, including your job and you’re family, you’re going to find yourself in a situation where it isn’t possible to get on a mat and train. So then, what can we do that will help supplement our game? While there are many competing theories on what helps jiu jitsu, I’ll cover a few things that I use to help myself for the time I get back to the mat.

            Muscular Strength

Maybe you’re on a business trip… maybe the weather’s bad and you can’t drive to class, or maybe you live really far away from your school. There are a lot of reasons that it’s not possible to make it to class on any given day. I’ll reiterate, there’s no substitute for mat time, however, I find that being strong definitely helps in grappling. Sure, jiu jitsu is meant to defeat the stronger opponent. What if, when comparing your self to another practitioner, all of the variables are the same except strength? I think you know where I’m going with this. It isn’t a sin to use strength to your advantage along with your technique. Personally, I use a 5 X 5 routine to develop overall strength and power, but you can choose the strength routine that you find works best for you. This routine can be anything from a HIIT program, Crossfit, or any number of split routines that you’d like. Rest assured, your competition is doing the same.

I would recommend picking up Travis Stotezells program here and using this regularly

[images style=”0″ image=”” width=”391″ link_url=”” new_window=”Y” align=”center” top_margin=”0″ full_width=”Y”]

            Cardio Endurance

Jiu jitsu is hard. It’s extremely tiring. The only reason I wasn’t huffing and puffing on my first day of class was because I’d been a wrestler in high school. Jiu jitsu is a very different kind of tiring. Many athletes, who are well trained and have excellent endurance otherwise, are not able to transition the same kind of ability when on the mat. I may sound like a broken record but I don’t care… THERE’S NO SUBSTITUTE FOR MAT TIME. That being said, conditioning yourself and increasing your cardio ability will help. I’ve always been a runner and a swimmer, so those are the two things I use the most to help my jiu jitsu. I use running because it elevates my heart rate very high, especially when I do sprint workouts – which I highly recommend. I use swimming because it helps increase your lung capacity and teaches you to remain calm when breathing is difficult. I would highly recommend these two things if you’re not able to make it to class or just want something else to do to supplement your jiu jitsu.


If you’ve spent time studying jiu jitsu, you’ve probably wondered how the heck some of the pros move the way they do. Jiu jitsu can get you moving or forcefully moved in ways you’ve never thought. Flexibility can seriously aid your game and help to prevent injuries. As of late, I’ve incorporated simple Yoga routines into my everyday life to help increase my body’s ability to be flexible. Many experienced Yogis have lauded the many benefits of Yoga like: increased power, increased muscle function, mental toughness, control, and my favorite, active recovery and muscular repair. Don’t believe Yoga helps athletes? Ask the 2014 super bowl champion Seattle Seahawks, as they’ve also reaped the benefits of Yoga.

Bottom line

Jiu jitsu is hard. Nothing replaces real training but there are a lot of things that will help your jiu jitsu. Timing, speed, cardio endurance, strength, power, and quick thinking can be added to your technique to help ensure the success of what you’re trying to do. But like Kurt Osiander says…. Go Train

3 Tips to Stay in Shape this Holiday Season

BJJ in Abilene, TX

3 Tips to Stay in Shape this Holiday Season

By: Jim Broucek – Zombie Brazilian Jiu-Jitsu in Abilene, TX

The Holiday season is right around the corner and we all know what that means; being out of shape and gaining weight! The good news is that any BJJ practitioner can avoid these circumstances simply by hitting the mats, watching what you eat, and for those who are competition-minded, staying near our weight classes.

1.) Be Consistent!

Brazilian Jiu Jitsu can be classified as high intensity exercise, and one great thing about using energy during exercise, is that it raises the amount of calories burned after your exercise over your resting metabolic rate (RMR) . In other words, getting in that high-intensity exercise every day will have you burning more calories while you’re sitting around afterwards, than if you had not exercised that day. Burn while you sit!

2.) Eat Right!

-It’s not a secret that eating right helps maintain proper body weight. However, in conjunction with your daily session on the mats, it is critically important to fuel your body with nutrient packed foods that limit the bad stuff. But exactly what is that bad stuff? Let’s start with the basics… your body needs carbohydrates, protein, fat, vitamins, minerals, and fluid to fuel it for exercise. However, what that balance consists of is dependent upon each individual.

In general, if you are trying to maintain your weight, you’d want to consume the same amount of calories per day as you burn. If you’re trying to lose weight, then you’d need to either burn more than you take in, or consume less than you burn in a day. It sounds simple, but the quality of the calories that you take in is just as important as the amount that you take in. A quick guide according to the Harvard School of Public Health:

So eat right for that competition, keep goals to keep yourself at that weight class, and balance your plate accordingly so that you can be set up for success!

3.) Sleep More, Weigh Less.

– Ok, we all know that when we’re sleepy we don’t make the best decisions or the fastest decisions, but did you know there are much worse effects from lack of sleep? Probably the worst of all is the fact that when you skimp on sleep, your muscles do not get a chance to recover, but equally as worse, your hormone levels are affected. From

“Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s. Why? Because insufficient sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin. Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin. Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food. Put the two together, and it’s no wonder sleep deprivation leads to overeating and extra pounds. Then there’s the cortisol spike that comes from too little sleep. This stress hormone signals your body to conserve energy to fuel your waking hours.”

What’s the moral of the story? Train hard. Every day. Tire yourself out for when you get to bed and sleep accordingly. This way, you’ve got ample energy to keep your consistent training going.

Martial Arts for kids in Abilene, TX

abilene kids bjj

Martial Arts for kids in Abilene TX

Martial Arts popularity in Abilene, TX is on the rise more each year with the unfortunate growth of kid’s becoming victims of bullying. Bullying happens to be growing more each year in the United States and is having a major impact in children’s lives. Most parents who look for Martial Arts for Kids in Abilene, TX do not know the difference between most Martial Arts. The majority of kids in Abilene who train Martial Arts are looking for the best training they can get and it has been proven through the UFC that Brazilian Jiu-Jitsu is hands down the most effective Martial Art for kids and adults.

Martial Arts are great for children for increasing their confidence to stand up to bullies, for health benefits, to increase their social confidence and to just flat out have a fun time! If you happen to have kid’s in Abilene, TX you will be excited to learn the Zombie Brazilian Jiu-Jitsu and Mixed Martial Arts Academy offers the number one Martial Arts program for kid’s in Abilene, TX. Whether you are a concerned parent about your child being bullied or you just want to prevent that from ever happening to your child, then having the join Zombie Brazilian Jiu-Jitsu Academy will be the best decision of you and your child’s life.

One of the biggest misconceptions parents have with their kids training Martial Arts in Abilene, TX is that parents believe it may make their child become the actual bully or even violent. However, that is the furthest thing from the truth. You see, when your child train in Marital Arts they will learn self-control and they will have the confidence to know they can protect themselves in return they understand that they nothing to prove. Martial Arts will change you child’s life forever.

So if you happen to have kids in Abilene, TX and want them to learn Martial Arts give Zombie Mixed Martial Arts a call at 325-864-0434 and get 30 Days FREE. We are located at 650 S Leggett Dr #1, Abilene, TX 79605

10 Reasons to Join Zombie BJJ Today !

#1 BJJ School in Abilene, TX

10 Reasons to join Zombie BJJ today


  • 1.)Become a Submission Expert from the #1 Brazilian Jiu-Jitsu and Mixed Martial Arts Academy in West Texas ! 
  • 2.) Get in the best Shape of your life ! BJJ can be challenging but it is a fun and exciting experience that will get you in SHAPE FAST ! 
  • 3.) Discover the secrets of ground fighting and learn how to make anyone Tap Out !
  • 4.) Become part of a TEAM that will treat you like FAMILY.. When you join Zombie BJJ, you are not just getting classes. You become part of a community united by the ideals of the Brazilian Jiu-Jitsu lifestyle. Special classes and side events coupled with ordinary classes create a fun and exciting calendar of activities that you and your family will love to take part in. 
  • 5.) Develop REAL self confidence that you can defend yourself in any situation !  
  • 6.) Zombie BJJ staff and instructors are committed to make you the best! The members at Zombie BJJ make our school what it is, and you too will soon be one of us. You’ll be impressed by how committed each and every team member is to your learning. The instructors, staff and other students make our environment friendly yet demanding and challenging, which stimulates all of us to achieve our best. 
  • 7.) Train in germ Free facilities… at Zombie BJJ we clean and sanitize the mats every night after each class 
  • 8.) ANYONE can do it… it does no matter what age you are, if you are over weight, male or female… YOU can start today and work towards achieving your goals ! 
  • 9.) We are running a VIP SPECIAL for everyone who joins us this week Call Us Now to schedule your FREE one on one Intro Lesson. 
  • 10.) Discover a new Lifestyle that will become part of you forever !!




Martial Arts in Abilene

Martial Arts in Abilene

Do you want to learn Martial Arts and Live in Abilene Texas? Well I have good news for you. [pause] For the first time you can now learn Brazilian Jiu-Jitsu and Mixed Martial Arts from the Top Team in The Big Country. Zombie Brazilian Jiu-Jitsu offers Martial Arts Classes for Adults and Children starting at age Five and going up to age sixty!

  • Friendly Environment
  • Skilled Instructors
  • Day and Night Classes
  • Beginner and Advanced Classes
  • Brazilian Jiu-Jitsu
  • Wretsling
  • Martial Arts
  • MMA

If you are ready to get started give us a call now at 325-864-0434 to set up your FREE intro lesson and take advantage of our FREE 30 Day Trial. Call us now and start your Martial Arts Journey.

Wrestling in Abilene, TX

Wrestling in Abilene, TX

Zombie Brazilian Jiu-Jitsu has Teamed up with BOLT Wrestling !

Wrestling is a big part of Mixed Martial Arts and Brazilian Jiu-Jitsu. However, the schools in Abilene, TX do not offer Wrestling programs for High School or College Athletes. With that being said, Zombie BJJ Academy has Teamed up with Kenny Johnson of BOLT Wrestling to add a pure Wrestling program to our School. Kenny has coached many of the Top UFC Fighters such as BJ Penn, Anderson Silva, Lyoto Machida, Jose Aldo and many more. He is currently coaching at the Black House in L.A.

Check out the Wrestling Video Below

We are lucky to have access and be teaching the exact Wrestling “Curriculum” here at Zombie Brazilian Jiu-Jitsu and MMA in Abilene, TX. So if you want to learn Takedowns and Wrestling as well as the Best BJJ in the area, call us Now at 325-864-0434

Zombie Jiu-Jitsu hits 5 years in Abilene, TX

Zombie Brazilian Jiu-Jitsu News

Wow, what a week it has been for Zombie BJJ !!! June 2012 marks 5 years for us bringing the REAL Brazilian Jiu-Jitsu and MMA to Abilene, TX. I wanted to say Thank You to everyone who is part of our Team/Family !

We just expanded our entire School this week and have all brand new Mat Space … (if you have not been in to see the new look of the School you have to come train ASAP !!!) … PLUS We are giving everyone our Brand New School T Shirt just to say Thank You for being a member, so make sure you come in to pick up your new shirt if you haven’t already.

Finally, on Friday KTAB News came in and filmed a nice story on our Kid’s program, please take a few min to check it out here and please share this on your Facebook page if you know anyone who could benefit from Brazilian Jiu-Jitsu !!! Check out the story here

Mixed Martial Arts in Abilene, TX

Mixed Martial Arts in Abilene, TX

Mixed Martial Arts or “MMA” has been growing faster than ever before these past few years and new MMA Gyms seem to be popping up all over the place. The main Martial Art that people are looking for when they go to local MMA Schools is of course Brazilian Jiu-Jitsu. The fact that everyone wants to learn BJJ has unfortunately spawned up so called “experts” at all of these traditional Martial Arts Schools when in fact they have little to no experience in BJJ. Do not be fooled by these Schools and make sure you do your research on all of the instructors and there so called “Rank” in Brazilian Jiu-Jitsu.

Abilene is no exception, the fact remains that the ONLY true BJJ Instruction is at Zombie Brazilian Jiu-Jitsu Academy. We are the leading Autority for Mixed Martial Arts in Abilene, TX and the ONLY true Brazilian Jiu-Jitsu school in the area !

So if you are ready to start training, give us a call at 325-864-0434


2012 IBJJF Dallas Open

Zombie BJJ in Abilene, TX Brings Home Some Medals from Dallas !!!

Zombie Brazilian Jiu-Jitsu does it again at the IBJJF Dallas Open this year bringing home some medals. Representing the best BJJ in Abilene, TX was myself (Jeremy Henderson), Cesar Rodriguez and Aaron Garcia. Our Team Nova Uniao also brought home the 1st place Team trophy for the second year in a row. Check out my video from the tournament !

P.S. If you want to learn Brazilian Jiu-Jitsu in Abilene, call us for 30 Days FREE 325-864-0434