Answers from a BJJ Black Belt

Vicente Cavalcanti

Q. Can you tell us about your background and how you got started in Jiu-Jitsu?

A. My family, including my cousins and uncles, always encouraged me to start Jiu-Jitsu. Unfortunately, we didn’t have Jiu-Jitsu in my hometown, Uberaba, at the time. When Jiu-Jitsu finally came to town in 2000, I started training right away under Professor Mauro Chueng, and I haven’t stopped since. In 2004, Professor Chueng moved to Portugal, and I joined Alliance. In 2011, I was promoted to black belt under Master Alexandre Paiva, one of the founders of Alliance BJJ.

Q. What advice would you give to your younger self starting your Jiu-Jitsu journey? What advice should they ignore?

A. At the time, I believed that doing lots of hard warm-ups before rolling would benefit my Jiu-Jitsu. Today, I see things differently. I would focus more on drilling and saving energy for specific training and sparring, which I now know is far more beneficial for improvement.

Q. In your experience, what intensity of training is best for learning? And how is this achieved?

A. I believe in hard work and discipline, but it’s important to apply that intensity at the right times of the year, especially when preparing for competitions. Without intensity, it’s hard to achieve much in competition. Training should include a balance of drills, specific training, light sparring, and hard sparring. This is based on my career as an athlete. For hobbyists, the approach can be more relaxed and focused on enjoyment.

Q. How often are you experimenting with new moves and positions versus working on existing techniques within your arsenal?

A. I am constantly studying and trying new things. Jiu-Jitsu is an art that never ends, and you need to keep updating your game to progress.

Q. Do you have any advice on recovery/preservation for BJJ, or any practices you wish you implemented earlier?

A. I highly recommend sauna, stretching, massages, and physiotherapy. Ice baths are also very effective, although I don’t do them as much as I should.

Q. Do you use strategies or game plans for upcoming matches or competitions? If so, can you provide an example?

A. I don’t change my game much for competitions. I stick to the techniques and strategies I’ve been consistently working on in the gym. I believe in trusting my preparation and staying true to my style.

Q. Pre-competition nerves are something a lot of people deal with. Do you have any advice or tips on how to manage them?

A. Everyone experiences nerves before competition, but we can work around it. I usually set up a training schedule 8-12 weeks before the competition. I track my progress daily and check off each session in my spreadsheet. When I go to compete, I know I’ve completed all my preparation, and that gives me confidence and fuel for the fight. I know I’ve done everything I could.

Q. Strength and conditioning can be the deciding factor in a match with opponents of equal technical skill. Do you do any strength and conditioning? Can you give any insight into what that looks like?

A. Over the years, I’ve done many different types of strength and conditioning training. The one that works best for me is pure strength training, combined with circuit training closer to competitions. I usually work out 3-5 times a week, depending on my schedule.

Q. When preparing for a match or competition, what does your training look like?

A. I teach every day of the week and train during each session, unless I’m injured. I typically include at least 30 minutes of sparring in every session, and as competitions approach, I increase that to 45-60 minutes of sparring.

Q. What’s something you now know that you wish you knew earlier in your Jiu-Jitsu journey?

A. I used to worry too much about what people thought of me, and I fought for medals to prove something to others. Now, I fight for myself. I aim to prove to myself that I can still perform at my best, and that is more than enough for me.