Rafael Domingos

Movement Warm-up

Position: Sitting with legs in “S mount” position.

1. Step the foot past front knee, as if doing the glut stretch.

Place both hands on the floor, twist and around on hands and feet.

Collapse the same leg inside and twist back to sitting position. Step foot back to S mount position.

2. After returning to S mount position, place forearm on the ground.

Slide legs around until lying face down.

Return to S mount position by continuing in the same direction or switching directions.

3. Step the foot past front knee, as if doing the glut stretch.

Place both hands on the floor, twist and around on hands and feet. Foot that stepped past knee will kick through and into the air, bringing chest up and both hands on the ground.

Return to previous position (hands and feet with chest facing down), and collapse opposite leg inside and twist back to sitting position. Step foot back to S mount position. Continue reading “Rafael Domingos”


Denny Propokos Amsterdam Seminar

Opponent tries to stand, break posture pulling elbows out and forward, keep posture down with Thai clinch, pump arm to center line, transition to high guard to isolate the shoulder, sweep leg up the shin to hit the armbar switch, leg curl away to finish the armbar

Opponent postures but takes hands off the body pull forward using legs, High legs and hips to isolate the shoulder, pull down on head, switch legs to dead orchard position, armbar, kimura, wristlock and triangle

Opponent has posture, elbow mat and move to the side wrap up and pull forward, (shitty mission if your not flexible) mission control, double bag, invisible collar (choke), switch forward come up on the elbow to get the hand around for gogoplata, gogo v2, postures away switch to omoplata

Break opponents posture (3 options shown) can’t clear the zombie, crackhead, fake the zombie again, pump arm across centre line, shoot legs high to isolate the shoulders, armbar/dead orchard finish

Posture broken can’t clear zombie,
Reach across arm, at the same time loop your leg around and in and pull the arm, move elbow over knee to get a tight clinch, then switch legs, hip up, armbar/dead orchard

Warm up

Breath of Fire

Leg Lock Control


Ashi Garami: Outside foot on hip, inside foot under the other ass cheek, foot is active.

Outside Ashi Garami: Both feet on ground or  hip (preferable), legs are strong.

50/50: Feet can be on the ground, straightened out, or triangled. But the inside foot must be protected and covered at all times.

Inside Sankaku: Legs should be straight and very strong, bottom leg covering top leg. Should be sitting, or weight on their leg.

Game Over: Keep legs straight as for Inside Sankaku. As long as you control the leg, you should not lose.

Notes: Always control the knee, your knees always above his (90% of time, submission will not work without the knee) squeeze knees together and place weight on top of knee.


Drill 1: Start in Ashi Garami and tainsition to all positions listed above in that order.

Transition should focus on keeping tight control of the knee, never leaving the knee slip.

Start slow, and only progress in pace when it is smooth and effortless.

Drill 2: Have partner stand over you, feet in armpits. Enter into single X with no hands (hips as high as possible) , and go back down. Repeat 10 times, on the 10th hold the position.

Have partner drag you around while you maintain control.

Continue reading “Leg Lock Control”

Rafael Domingoes Day Class

Flow warmup

Position : Side control

Opponent turns away to try turtle, leg closest to hip follows opponent in a “side ride” position, other leg, nearer the head slides under to get the near side hook, keep hips close to the opponent but post out allowing them to move.

Once in turtle go double underhooks (not seatbelt)


Position : Turtle 

Opposite hand to the side with the hook, scoop under their arm grabbing the bicep (no thumb grip)

using this grip pull them over onto their side stopping on your side (not pulling them onto you)

attack for short or long rnc


Position : Back Control