White Belt University 4.12 Spider Guard Control, Spider Scissor Sweep, and Sweep off a Pass

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Xande teaches how to set up the spider guard and control your opponent with the side to side drill. We learn two staple sweeps from this position, the spider guard scissor sweep as well as the sweep off a pass.

White Belt University 3.1 - Mount Survival and Knee Elbow or Upa Escapes

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As a white belt, it is often the case that you will find yourself in survival positions such as the mount. Xande teaches how to survive when your opponent has you mounted and how to posture yourself to make an escape. We learn two escapes, the knee elbow escape and the upa (or bridge) escape, that can be used to escape from the mount.

White Belt University 3.2 - Back Survival and Scoop Escapes

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Xande teaches how to survive when your opponent has your back and how to posture to protect yourself from submissions while setting up for an escape. In this lesson we learn three different ways to scoop our hips to get our opponent off our back and escape to a more neutral position.

White Belt University 3.3 - Side Control Survival and Hip Escapes

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Saulo teaches how to survive when your opponent has you in side control and how to position your arms and legs to protect against submissions. In this lesson we combine the hip escape and hip escape belly down floor drills taught in chapter one to escape from our opponent's side control. The hip escape allows us to change angles by shifting our hips and creates the necessary space between you and your opponent to recover the guard.

White Belt University 3.4 - Knee on Belly Survival and Running Escape

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Saulo teaches how to survive in the knee on belly position and how to recover to a more neutral position using the running escape. He advises against using your hands to press on your opponent's knee. While it may be a natural reflex to use your hands to relieve the pressure of the knee on your hands, using your arms to push on their knee can provide your opponent with opportunities to attack your arm. Instead, we roll away from the knee and use our arm and knee to create a shield and rotate our hips out and away to make the running escape.

White Belt University 3.5 - Classic Submission Escapes from the Triangle, Armbar, and Guillotine

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Saulo teaches how to position ourselves to make an escape from three common submissions in Brazilian Jiu Jitsu. Saulo teaches what not to do when you are being threatened by these submissions then shows how to escape from the Triangle, Armbar, and Guillotine.

White Belt University 2.1 - Breaking Grips and Setting Up for Takedowns

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Saulo covers three different ways to break your opponent's grips on your gi and how to position yourself to set up take downs.

White Belt University 2.2 Foot Sweeps - Osoto Gari, Ouchi Gari, and Morote Gari

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Saulo covers three foot sweep (ashi) takedowns that he believes all white belts should know before becoming a blue belt. These three basic takedowns are among the first ones taught to most beginners in Judo.

White Belt University 2.3 Hip Throws - Ippon Seoi Nage, Koshi Guruma, and O Goshi

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Saulo teaches three different hip throws that can be used to take your opponent down. The concept of pivoting your body and using your hip to throw your opponent does not come quickly and requires lots of practice and drilling to be able to achieve a throw against a fully resisting opponent. These three hip throws are staple takedowns in the art of Judo and Saulo frequently uses the Ippon Seoi Nage in competition.

White Belt University 2.4 Wrestling Takedowns - Bodylock, Double Leg, and Single Leg

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Xande teaches three basic wrestling takedowns that can be used to take your opponent to the ground. The first is the double underhook bodylock takedown which is often taught for self defense purposes. The double leg and single leg takedowns are very common in the sport of wrestling and used in almost every match.

White Belt University 1.1 - Intro to Floor Drills

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The first chapter of the White Belt University will cover the basic floor drill movements such as break falls, rolling, hip mobility movements, and proper stand-up. In this lesson, Xande explains the purpose of floor drills and how we often practice them every training session to get our bodies warm but also to ingrain the movements into our muscle memory to keep us safe. These movements are found in various sweeps, passes, and defenses throughout jiu jitsu and are recognized as the core movements in the sport of Brazilian Jiu Jitsu.

White Belt University 1.2 Breakfalls - The Proper Way to Fall Forward, Backward, and Sideways

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One of the first lessons that you may receive at a Judo or Brazilian Jiu Jitsu school is how to fall properly. In this lesson we learn how to fall properly in a forward, backward, and sideways breakfall. This is an important lesson to have early on because it can dramatically reduce unnecessary injuries from falling or being thrown. It is a common instinct for people who have not trained in a grappling sport to stiff arm the floor to try to catch themselves when falling. In this lesson we learn to practice our breakfalls to condition ourselves to breakfall instinctively rather than posting out with a straight arm. When being tossed or falling, stiff arming the ground is a good way to break your elbow or wrist. By slapping the mat in a proper breakfall, we disperse the energy of the impact throughout our body to reduce the damage done to one area of our body and effectively remove any concentrated trauma that may cause broken bones or joints.