Kaio Cesar is a black belt from Gracie Barra

Kaio Cesar, from Gracie Barra Encinitas, is one of the most consistent athletes in Master 1. As well as being an athlete, Kaio is a Jiu-Jitsu enthusiast and understands the benefits that the sport’s culture provides to practitioners.

The black belt is a scholar of the art and knows in depth the values that the martial art propagates. Kaio Cesar listed some of the benefits of training Jiu-Jitsu.

“Jiu-Jitsu is a sport that challenges you a lot. You need to be patient to learn the moves and know the right time to use each technique. So it’s one of the best ways to release stress and forget about everyday problems. And although Jiu-Jitsu is an individual sport, people who have never stepped on the mat are missing out on the opportunity to build new friendships,” said the Gracie Barra professor.

Competition is an important part of Jiu-Jitsu, but the sport isn’t just about that. Kaio pointed out that challenges and adversities arise daily in training.

“In addition to competitions, the sport helps improve quality of life and physical and mental health. The benefits that Jiu-Jitsu gives us are incredible, we feel a sense of well-being with every workout we finish. You challenge yourself every day even if you don’t compete. Each person will have their own limitations and goals, whether it’s practicing a new technique or achieving a submission during training. In addition, Jiu-Jitsu teaches you self-defense. You never know when you’re going to need to defend yourself. So it’s always good to practice,” said the current American Nationals Nogi champion.

Kaio has a busy routine and juggles the roles of professor and competitor. What’s more, he manages to maintain high performance in both sectors without damaging his mental health. He explained how he manages to balance these aspects in the face of such a busy and dynamic routine.

“Nowadays, due to the huge demands of work, social media and family, our lives are very busy. Sport is an escape route. I’d say it’s the best medicine to combat stress. Jiu-Jitsu is a sport that involves various physical skills, such as strength, concentration, endurance, flexibility and patience. So you realize how complete the sport is and how many benefits it can promote.  After each session, you feel calmer. There’s also the interaction with other people. We often say that our Jiu-Jitsu team is our second family,” reiterated the Gracie Barra athlete.

Kaio Cesar added that Jiu-Jitsu has changed the way he faces his own responsibilities and stressed that the sport has made his lifestyle healthier.

“Jiu-Jitsu has brought many benefits to my life. One of them was becoming a calmer person and having more concentration. I began to notice this over time, in situations that would normally take away my peace of mind. I was always able to stay calm and take control of the situation. Then, thanks to Jiu-Jitsu, I also have a healthier diet. I always try to be in good shape for training and, consequently, this helps my overall health,” concluded the black belt.

Kaio Cesar is a Jiu-Jitsu Black Belt. Photo: Peronal Archive

Kaio Cesar is one of the top athletes in the master 1 division. Currently, he holds the second position in the featherweight division in the IBJJF rankings. Last weekend in Las Vegas, Kaio won a silver and a gold medal at the American Nationals, in the gi and no-gi divisions, respectively.

As a member of Gracie Barra, Kaio has been maintaining a hectic pace since the beginning of the season, but for the champion, he’s enjoying the journey towards achieving his goals which is the most important aspect.

Kaio also possesses a wealth of knowledge beyond the mat when it comes to the philosophy of the sport and the benefits it brings. Below, Kaio shares 10 pieces of advice to help you evolve in Jiu-Jitsu, both on and off the mat.

DISCIPLINE
“I consider discipline to be one of the key factors for every white belt practitioner. In fact, it applies to practitioners of all belt levels. Good discipline organizes the steps necessary for success in your journey.”

PATIENCE
“In Jiu-Jitsu, there are no shortcuts. Everyone must go through all the processes, including pain, suffering, and happiness. Techniques cannot be learned overnight; it takes a lot of practice to achieve perfection.”

CONSISTENCY
“You must remain consistent in your training, showing up regularly even on those days when your mind tells you to give up. The power of consistency enables you to reach your goals.”

NUTRITION
“Jiu-Jitsu demands a lot of energy, both physical and mental. Nutrition plays a vital role in keeping our bodies healthy and prepared for training sessions. Poor nutrition will hinder your performance and recovery. Strive to eat healthily to achieve excellent results and desired energy levels.”

DRILLS
“I believe that motor coordination and speed in techniques are acquired through extensive practice. Those who allocate extra time for repetitions will always stay ahead of those who only practice during training sessions.”

PHYSICAL PREPARATION
“Jiu-Jitsu has become increasingly professional, with high-performance athletes and even hobbyists being well-conditioned. The sport is becoming more competitive, and the better-prepared individuals will have an advantage. Physical preparation provides support to protect the joints and build strength. However, rest should not be overlooked, as it is also part of the preparation plan.”

STUDY POSITIONS
“Technology is very helpful nowadays. You can find numerous videos on the internet. Set aside time to study positions, whether on the mat or at home, and watch Jiu-Jitsu competitions. This will keep you connected to the sport and continually expand your knowledge.”

RESPECT
“This word holds great power. Showing respect to training partners, instructors, and people in your daily life will make you a better person both on and off the mat. No matter how skilled you are on the mat, without respect, you do not represent the true martial artist.”

FREE TRAINING
“I believe free training is crucial for practitioners of all belt levels, but I want to emphasize an important point for white belts. Be cautious when choosing training partners for free rolls. Select partners who will help you improve. Remember that you are a student and still getting to know the sport. Training should be intelligent, leaving ego outside the mat.”

GOALS
“Have a goal, whether it’s training three times a week, participating in a competition, or reaching the black belt. In life, just like in the journey of Jiu-Jitsu, it is essential to have goals. They will motivate you to work hard every day.”

Kaio wants to be the best. Photo: IBJJF/Facebook

Kaio Cesar does a notorious job as a competitor in the US. The athlete, that represents the big Gracie Barra team, already held five medals in the IBJJF circuit in the beginning of this season. Two gold medals, two silver medals and one bronze at Santa Cruz Open No Gi, Denver Open No Gi, Dallas Open No Gi, Houston Open No Gi, respectively.

The black belt set Master Worlds, No Gi Pans and No Gi Worlds as main goals, also going for his second champion title at American Nationals, one of the most traditional events on the season.

” Kaio from 2023 comes more focused, hunger than ever. This year my mind is armored and as always, I’m fighting forward, to seek submissions and I’m not gonna relax.
Even being in the light-feather weight, I’m also challenging myself in the Open Class, which has given me a lot of experience as a competitor “, reflects Kaio, who holds the position of third place in the IBJJF ranking in the light-feather division.

More experienced, Kaio gives us details about his training schedule in order to have a better performance at each tournament he competes at, gi or no gi.

” I’ve been focusing a lot on my training, mostly in the gi. I am always working my agility, positiion timing, also looking for a surprise to try to finish the matches. At the academy I’m always studying techniques, my favorite ones and my opponent’s ones. I also do Strength and Conditioning, ar least 4 times a week, to keep the muscles active and the body prepared for the intensity of Jiu-Jitsu training sessions”, tells us Kaio.

Assiduous competitor since young age, Kaio also took the opportunity and defined what the competitions means in his life as an athlete, and which lessons he can take for his life outside the mats.

” I try to always stay active in the competitions. Today I try at least two tournaments per month. I think that the athlete needs to be always testing himself and getting out of the comfort zone. Fighting, for me, is a physical work, of preparation in the training sessions and at the gym, besides the mental part, of not knowing who I’m gonna fight against, what’s gonna happen e trying to be always ready. Fighting motivates me even more in the training and I can also motivate my teammates to evolve with me”, finishes the champion.

Photo: IBJJF/Facebook

Kaio César is starting to reap the fruits of the discipline employed in the course of his journey in Jiu-Jitsu, which began when he was just 13, when he got an invitation from a friend while playing football.

Today, at 29, Kaio is one of the big black-belt names on the IBJJF’s master 1 competitive circuit. He is a 2021 American Nationals no-gi champion.

“I live to train and compete,” he said in a recent interview. “In Brazil, for example, I used to teach class. I notice that there is no difference between training in Brazil and here – it’s really just the language. Here, they often say that if you speak the language of Jiu-Jitsu, everybody’s going to understand you. But you’d better learn to speak English too!”

A representative of Gracie Barra, Kaio has an intense routine to keep up with the biggest BJJ events. By the end of this season, he wants to fight for the gold at the Pan and the World Championship, in and out of the gi. He currently sits atop the IBJJF’s master 1 rankings for no-gi light feather athletes.

“I train four times a week, and within those days, I try to organize the technical side, the specific training and lots of free training, which, in my view, is important,” he said.

Kaio went on to say that these days the master 1 age group is very hard-fought, and added: “Back in the day, even after the age of 30, most athletes would still fight in the adults’ group. But nowadays, I see that it’s pretty evenly split. The athletes from the adult category, when they reach master age, realize there’s plenty of tough fights and opponents in all categories. So it’s worthwhile to fight in the right division and do good matches regardless.”

The black-belt of seven years wrapped up the interview by sharing the greatest lesson he learned in his 17 years of jiu-jitsu: “Have discipline! Never give up on your goals, and be perseverant. Discipline has never failed to produce good fruits.”

Class at Alliance Campinas. The team is in mourning.

A fast Audi, a drunk driver, and young Kaio César on the way.

The 23 year-old Alliance Campinas athlete with a brilliant future in the Sport died ran over by a car when he stopped to use a public telephone, early morning this Friday, in Campinas, São Paulo. He was coming back from his girlfriend’s house when was hit on the sidewalk. According to the police, the car was being part of an illegal car race when the driver lost control of the vehicle.

Kaio, Brazilian runner-up champion and São Paulo champion in the brown adult category, was preparing to compete on this weekend in São Paulo state and was dreaming with the World Championship in 2012.

According to his father, Gilberto Muniz Ribeiro, the young man was teaching at gyms to collect money to travel to the U.S. “A part of me is gone. My life is over”.

His professor Elias Abdalla Neto talked about Kaio and his relationship with Jiu-Jitsu. “He was humble, simple, quiet. Didn’t like to fight outside a combat, never said bad things about anybody. He was very nice, no addictions, didn’t go to nightclubs at night. He had never put a drop of alcohol in his mouth. It’s cowardice. If it was a common accident… but an illegal car race, it’s very sad”.

Kaio César Alves Muniz Ribeiro was rescued by firefighters and taken to the hospital Dr. Mario Gatti, but didn’t resist. He was buried Saturday morning in the Cemetery of Saudade, in Campinas. The informations are from the website www.eptv.globo.com.