Giddy up pardner... stop taking those foot lock attacks laying down! Ryron Gracie shows us how he likes to use the stand up to defend foot lock attacks when his partner falls straight back. Follow Ryron's advice, bait your partner with your feet so this defense becomes second nature and you no longer fear the foot lock!

In this video shot by Hywel Teague of BJJ Hacks, Roger Gracie opens up about funky moves, learning BJJ from YouTube, and progression in jiu-jitsu. You can bet that if Roger has something to say about jiu-jitsu it's worth your time to listen!

Josh Rosenthal is widely recognized as one of the top refs in the UFC. He's been the man in charge of some of the biggest fights in the history of the sport including Lesnar vs Carwin, and recently Hendo vs Shogun. Listen in as Bill Thomas of BJJ Weekly chats with Josh about his jiu-jitsu roots, what it's like to be in the cage at the main event, and who packs the most power in the world of MMA.

Troll Creek Jiu-Jitzsu is a cartoon created by Ola Lanteli. He and his son train together, and this started as a fun project for the two of them. Soon there were drawings of troll jiu-jitsu everywhere and Ola started a training blog for the trolls here.

Congratulations, you’ve found a location, mats, and people to train with. What now?

This week in BJJ Extra Credit, Chris shows us how he transitions to a toe hold if his knee bar attack is stuffed when his opponent figure four locks his legs. The grip for this toe hold is just like going for a kimura setup. Make sure to be careful with your opponent, toe holds can be very painful.

This week Cyborg shows us one way to deal with your opponent when the sprawl back after you've spun into tornado guard. You don't have the leverage to lift anymore because their hips are too far away from yours. Instead, use your free leg to extract your leg left in half guard and spin to a triangle. You'll need a lot of core strength to pull off these spins quickly so drilling is key to success, but once you've got it it's deadly!

Matt and Dan do a great job with this DVD set by starting with the basics. And by basics I mean fundamental body movements that are critical to jiu-jitsu. Most schools include some form of basic movement drills during the warm up section of class. They might be called mat drills, or snakies, or shrimps, or something else, but they all focus on helping you to develop muscle memory for certain movements you’ll use in multiple techniques while training.

We all need a little something sweet now and then but you can suck down about 800 sugar filled calories in a hurry if you head over the Dairy Queen for a Blizzard. This is a pretty great tasting alternative that will give you a lot more protein, less sugar, and you'll satisfy that craving without the guilty feeling afterwards.

If your opponent is hiding his bottom arm when you attempt a cross knee pass, you might find yourself right back in the guard again even after you clear the legs. Cyborg developed this Mat Punch Pass especially to deal with that problem