Leg Submissions: Knee Bar Basics

16 Week White Belt Warriors BJJ Accelerated Learning Program

Introduction

Welcome to the White Belt Warriors Tribe!
The 16-Week White Belt Warriors Accelerated BJJ Roadmap
The White Belt Warriors Pyramid of BJJ Success

Week 1: The CORE - Mount, Side Control & Knee on Belly Escapes

Week 1: The Upa (Bridge and Roll) (2:52)
Week 1: Hip Escape (4:21)
Week 1: Backward Roll Escape From The Mount (3:25)
Week 1: Countering the Grapevine Hooks (1:26)
Week 1: Modified (Half) Mount Escape Using Double Arm Scoop (2:57)
Week 1: Modified (Half) Mount Escape (2:06)
Week 1: Escaping the Gift Wrap From Modified Mount (1:36)
Week 1: Side Control Escapes When Opponent Has Two Hands Over Body
Week 1: Side Control Escapes Using The Finger Walk (3:49)
Week 1: Side Control Escape When Opponent Checks The Hip (2:33)
Week 1: Side Control Escapes - Escaping Gesa Katame (Scarf Hold) Using Roll Over (2:03)
Week 1: Side Control Escapes - Escaping Gesa Katame (Scarf Hold) Using Leg Hook (1:48)
Week 1: Side Control Escapes - Escaping Gesa Katame (Scarf Hold) Using Fist Drive (2:03)
Week 1: Side Control Escapes - Escaping Gesa Katame (Scarf Hold) Using Armpit Push Turn Over (2:06)
Week 1: Escaping Knee on Belly Using Hip Escape to Half Guard (1:53)
Week 1: Escaping Knee On Belly Using Butterfly Hook to Sweep (1:27)
Week 1: Escaping Knee on Belly Using Ankle Grab (1:25)
Week 1: Knee on Belly Escape Using Knee Drive Sweep (1:49)
Week 1: Defending the Cross Collar Choke from Knee on Belly (1:26)

Week 2: The CORE - North South, Back & Turtle Escapes

Week 2: Back Escapes - The Basics (Falling to the Underhook Side) (3:05)
Week 2: Back Escapes - When Opponent Pulls You To Overhook Side (1:49)
Week 2: Back Escapes - Option 2 When Falling to the Overhook Side (4:14)
Week 2: Back Escapes - When You Are Unable to Get Back To The Underhook Side (1:50)
Week 2: Back Escapes - Escaping the Body Triangle (1:50)
Week 2: Escaping The North South - Backward Roll (3:44)
Week 2: Turtle Escapes - Protecting Yourself In the Turtle Position (2:33)
Week 2: Turtle Escapes to Guard Recovery (3:46)
Week 2: Turtle Escape Arm Trap Turn Over (2:19)
Week 2: Turtle Escapes - How to Do A Wrestling Sit-Out (1:47)
Week 2 - Record Your Goals for the Week

Week 3: The CORE - Triangle, Armbar, Ankle Lock Escapes & Guard Recovery

Week 3: Escaping the Triangle By Driving Your Opponent's Knees to the Floor (3:58)
Week 3: Escaping the Triangle - Armpit Feet Push (2:15)
Week 3: Escaping the Armbar from Closed Guard By Blocking the Leg (2:24)
Week 3: Escaping the Armbar From Closed Guard When You Are Late (3:03)
Week 3: Escaping the Armbar from Closed Guard - Additional Tip (1:02)
Week 3: Escaping the Armbar from Side Control Using Bridge (1:38)
Week 3: Escaping the Short Armbar From Side Control (3:10)
Week 3: Armbar Escape from Side Control to Kneebar (5:40)
Week 3: Basic Ankle Lock Escape (1:29)
Week 3: How to Prevent Ankle Locks (1:39)
Week 3: Guard Retention - Recovering the Closed Guard (2:35)
Week 3: Guard Rentention - Re-Guarding Using the Butterfly Hook (3:59)
Week 3: Guard Retention: Preventing the Guard Pass with Inside Leg Grab (2:27)
Week 3 - Record Your Goals for the Week

Week 4: The CORE - Closed guard sweeps

Week 4: Closed Guard Sweeps - Tomonage (2:06)
Week 4: Closed Guard Sweeps - Sickle Sweep (2:03)
Week 4: Scissor Sweep Details - Twisting Motion Explained (1:55)
Week 4: Closed Guard Sweeps - Scissor Sweep (2:54)
Week 4: Scissor Sweep - Using Leg Kick Out (2:58)
Week 4: Closed Guard Sweeps - Pendulum Sweep (2:02)
Week 4: Closed Guard Sweeps - Tripod Sweep (2:25)
Week 4: Closed Guard Sweeps - Waiter Sweep (2:13)
Week 4: Closed Guard Sweep - Double Ankle Pick (2:14)
Week 4: Close Guard Sweeps - Overhead Sweep (1:57)
Week 4 - Record Your Goals for the Week

Week 5: The CORE - Open guard sweeps

Sweeping Concepts (7:39)
Butterfly Sweep Mechanics Intro (2:20)
How to Get Your Butterfly Hooks On An Opponent Who Runs Away (3:00)
Getting Your Butterfly Hooks When Opponent Runs (3:18)
Butterfly Sweep Basic (3:30)
Butterfly Sweep When Opponent Posts Leg (2:29)
Butterfly Sweep Changing The Angle (1:49)
Butterfly Sweep Situp to Forward Drive (1:48)
Using the Butterfly Hook To Sit Up Guard (1:26)
Butterfly Sweep Advanced (3:15)
Sitting Guard Intro Basics (5:07)
Sitting Guard Leg Dive Underhook Sweep (2:01)
Sitting Guard Leg Throw Sweep (5:42)
How To Get To Sitting Guard When You Get Flattened Part 1 (2:23)
How To Get To Sitting Guard When You Get Flattened Part 2 (1:00)

Week 6: The CORE - Half Guard Sweeps

Guard Recovery from Half Guard Using Butterfly Hooks and Sweep (2:39)
Coyote Half Guard Sweep Part 1 (5:30)
Coyote Half Guard Sweep Part 2 (4:04)
Half Guard Dog Fight Sweep Angle 1 (3:39)
Half Guard Dog Fight Sweep Angle 2 (2:23)
Half Guard Sweep When Opponent Has Underhook (4:04)
Half Guard Sweep Old School (3:42)
Half Guard Sweep Hand Grab Roll Under (1:59)

Week 7: The CORE - Guard Passing and Concepts, Guard, & Side control Submissions

Guard Passing Concept (Closing the Gap) (3:20)
Closed Guard Passing: Opening from Standing (3:42)
Closed Guard Passing: Double Under (3:29)
Passing Half Guard Reverse Half Guard (4:28)
Passing Half Guard to the Mount (3:46)
Passing Half Guard Knee Cut aka Baseball Slide (2:11)
Passing Half Guard the Back Step (3:48)
Passing the Half Guard Linking the Four Passes (2:30)
Passing Half Guard Using Shoulder of Justice (2:19)
Passing Half Guard Using Double Underhooks (1:45)
Open Guard Passes: Butterfly Guard Pass (2:58)
Open Guard Passes: Butterfly Guard Pass From Standing (1:17)
Open Guard Passes: Butterfly Guard Pass Back Step (2:14)
Open Guard Passes: Toreana Pass (Bull Fighter) (3:01)
Open Guard Passes: The Step Through (1:17)
Open Guard Passes: The Outside Knee Push (2:41)
Open Guard Passes: Passing the Knee Shield Using Long Step (1:47)
Closed Guard Submissions: Basic Cross Collar Choke (2:00)
Closed Guard Submissions: Cross Collar Choke Without Thumb Inside Collar (4:34)
Closed Guard Submissions: Armbar (4:55)
Closed Guard Submissions: Triangle Choke (3:28)
Closed Guard Submissions: Kimura Lock (2:01)
Closed Guard Submissions: Loop Choke (5:06)
Closed Guard Submissions: Reverse Arm Lock (1:28)
Closed Guard Submissions: Reverse Arm Lock From Overhook (1:58)
Closed Guard Submissions: Overhook Choke, Armbar, Sweep Combo (1:48)
Closed Guard Submissions: Wrist Lock (1:40)
Side Control Submissions: Americana (2:02)
Side Control Submissions: Far Side Armbar (2:49)
Side Control Submissions: Wrist Lock When Opponent Blocks Cross Face (1:10)
Side Control Submissions: Paper Cutter Choke (3:43)
Side Control Submissions: Kimura Lock (1:06)
Side Control Submissions: Cross Collar Choke (1:49)
Side Control Submissions: Baseball Choke (1:49)
Side Control Submissions: My Favorite Combo from Side Control (2:08)

Week 8: The CORE - Leg, Back, Mount, & Modified Mount Submissions

Leg Submissions: Ankle Lock Basics (4:34)
Leg Submissions: Knee Bar Basics (3:26)
Back Submissions: Bow Arrow Choke (1:22)
Back Submissions: Armbar from the Back (2:11)
Back Submissions: Rear Naked Choke (1:19)
Mount Submissions: Double Attack (1:29)
Mount Submissions: S-Mount Armbar (3:46)
Mount Submissions: Ezikiel Choke (1:33)
Mount Submissions: Cross Collar Choke (2:52)
Modified Mount Submissions: Collar Choke and Armbar (2:37)

Week 9: The CORE - Transitions from Top, Mount, Back, & Side Control,

Transitions: Mount to Side Control (1:08)
Transitions: Side Control to Mount (1:53)

Week 10: The CORE - Takedowns

Takedowns: Guard Pull from the Knees (1:20)
Takedowns: Take down from the Knees - Outside Leg Grab (1:17)
Takedowns: Take down from the Knees - Outside Trip (1:43)
Takedowns: Osoto Gari (2:06)
Takedowns: Ippon Seoi Nage (2:07)
Takedowns: Jumping Guard (2:23)
Takedowns: Double Leg Takedown One Knee on Ground (3:38)
Takedowns: Guard Pull from Standing (1:13)

Week 11: Common White Belt Mistakes

Getting Tunnel Vision (2:08)
Trying to Submit Someone In Their Guard (0:54)
Standing With Elbows Far Apart From Knees (1:29)
Placing Knee To High For Scissor Sweep (1:04)
Opening Elbows To Wide For Collar Choke (0:47)
Not Understanding Why A Technique Works (0:42)
Not Taking Away The Posting Hand (1:33)
Not Practicing Self-Awareness (2:02)
Not Passing After Sweep (1:12)
Not Lifting Opponent's Back Off Floor For Far Side Armbar (1:00)
Not Leading With The Hips (1:36)
Not Hooking The Opponent's Leg When They Pass (1:14)
Not Angling For Closed Guard Armbars (0:54)
Not Securing The Inside Hook When Taking The Back (0:59)
Not Shooting The Hips High For A Triangle (0:48)
Allowing Opponent to Re-Guard (1:48)
Dropping Knees to Early (0:55)
Falling Back to Early for the Armbar (1:16)
Falling to Your Back for Butterfuly Sweep (0:43)
Flaring the Elbows Out for Cross Collar Choke (0:37)
Grabbing the Fingers (0:45)
Grabbing the Pants to Control the Hip
Incorrect Foot Position for Butterfly (1:02)
Incorrect Foot Position for Hip Throw (0:40)
Kimura Locking with Opponent's Fist to Far Away From Body (0:45)
Lazy Butterfly Hooks (1:04)
Leaving the Head Exposed in Scarf Hold (0:54)
Accepting the Sweep (2:17)
Not Angling the Hips Out for Butterfly (0:47)
Not Angling When Opening the Closed Guard (1:16)
Not Breaking Posture for a Sweep (1:20)
Not Controlling Head in Side Control (0:55)
Not Covering the Shoulder For Triangle (0:34)
Not Fighting for Inside Grips (0:36)
Underhooking the Wrong Side in Half Guard (0:46)
To Narrow of Base From Knee on Belly (0:36)
Sitting to High On Opponent When Taking the Back (0:32)
Shallow Hand Position for Rear Naked Choke (0:34)
Not Using the Monkey Wrench Motion for Collar Choke (0:47)
Not Turning Completely on Their Side to Escape (0:47)
Not Squaring Up The Legs for Hip Throw (0:40)
Not Posting Leg in Scarf Hold (0:38)
Not Maintaining Leg Control In Reverse Half Guard (1:12)
Not Keeping the Head Against Opponent When Taking Back (0:49)
Not Hooking the Leg to Prevent Guard Pass (1:15)
Not Getting Inside Position During Standup (0:36)
Not Getting Hips High Enough When Taking Back (0:51)
Not Fishing for the Underhook When Passing (1:06)
Not Fighting for Underhook in Half Guard (0:37)
Not Expanding the Chest for Rear Naked Choke (0:39)
Not Driving Through For Double Leg (0:44)
Not Checking the Cross Face (0:33)
Looking to the Side During Upa (0:55)
Leaving the Legs Open in Half Guard (1:24)
Leaving the Head Exposed in Scarf Hold (0:55)
Leaving Space Between The Elbows When Turtling (0:46)
Leaving Foot on Floor for Knee on Belly (0:37)
Leaving Elbows Out When Guard Passing (1:29)
Leaving Arm to Wide for Underhook (0:46)
Lazy Butterfly Hooks When Opponent Stands (1:01)
Kicking Out the Feet When Attempting to Escape Side Control (0:52)
Keeping the Lead Arm In Front of Opponent (2:00)
Incorrect Hand Positioning from Seat Belt (0:58)
Hips to High In Side Control (0:39)
Gripping Below the Clavical (0:25)
Grabbing the Top of the Head for Rear Naked Choke (0:25)
Getting Caught In Lockdown (1:34)
Forgetting the Trailing Leg When Passing (1:04)
Failing to Get the Nearside Hook When Taking the Back (0:57)
Easing the Pressure When Passing (0:55)
Defending the Spider Guard (1:01)
Crossing the Feet When Taking the Back (0:34)
Bridging With the Feet to Far Away (0:46)
Bench Pressing Your Opponent (0:44)
Attempting Back Step Pass With Knee Still Inside Half Guard (1:00)

Week 12: Covert BJJ

Making a Tighter Gi Grip (1:05)
Breaking Lapel Grips Without Strength (2:58)
Using the Gi to Your Advantage (1:51)
Using Timing and Lack of Base to Your Advantage (1:42)
Stuffing the Butterfly Hook Entry (1:07)
Pyschological Warfare - Gathering Info From Your Opponent (3:32)

Week 13: White Belt Survival Guide

Asking For Promotions (1:10)
Understanding the How & Why (0:42)
Not Making Use of Open Mat Time (0:50)
The Importance of Mental Rehersal (0:22)
Dealing With Ego (1:03)
Breath Control (0:23)
Belt Chasing (0:34)

Week 15: Stretch Therapy for BJJ & Injury Prevention

Stretching Charts

Week 16: Grappling Exercises for Agility, Power, & Endurance

Solo Drilling and Exercises for Non Athletic Students

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Leg Submissions: Knee Bar Basics

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