Great BJJ cooldown stretches, and I answer all the questions that come in from our community!
Check out these free ten classes for beginners:
https://yogaforbjj.ac-page.com/yoga-for-bjj
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The Best Jiu-Jitsu Search Engine in the World
Great BJJ cooldown stretches, and I answer all the questions that come in from our community!
Check out these free ten classes for beginners:
https://yogaforbjj.ac-page.com/yoga-for-bjj
Understanding Punching Power
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When throwing a punch there are several movements occurring near simultaneously to produce a powerful strike:
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1️⃣ Ground reaction force from the leg push off.
2️⃣ Rotational force from the trunk.
3️⃣ Velocity of the arm strike.
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The power of the strike is generated with the lower extremities while the trunk and arm act as a vehicle to deliver that force.
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The most experienced boxers used significantly more leg activation compared to less experienced boxers.
Leg contribution to total power: 38.6% for experienced boxers vs. 32.2% for intermediate boxers / 16.5% for novice boxers. The same study looked at comparing boxing styles: knockout artists vs. other styles (“players”/”combination fighters”).
Leg contribution to total power: 38.6% for the KO artists vs. 32.6% for the other style fighters.
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There are three take aways:
1️⃣ Core stability is essential for being able to transfer force. The core musculture are postural muscles not phasic muscles so they are trained differently.
2️⃣ Learning/emphasizing using your legs to generate power. This comes down to skill training.
3️⃣ Developing leg strength & power: Through axial and longitudinal leg / glute exercises.
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Very cool clip from the Fight Science show demonstrating “kinetic linking”.
If you have a resistance band, here are a couple of simple and useful warm-up sequences to get the hips warmed up.
Monster Walks are a great way to activate the muscles around the hips to get you prepped for activity.
Side stepping, forward diagonal stepping, and backward diagonal stepping.
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Check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store
If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.
In this video I show some of the absolute best core stability exercises, “The McGill Big 3.” These exercises were created by Dr. Stu McGill and can be found in his book, “The Back Mechanic.”
Here is a quick explanation of each exercise and my reps and sets recommendations:
1. Modified Curl Up: 1 set, 5 reps, 3-5 sec holds
Lie your back with one knee bent and one knee straight, this puts your pelvis in a neutral position and the muscles of your core in an optimal alignment of pull to avoid strain on the low back. Place your hands under the arch of your low back and ensure that this arch is maintained throughout the curl-up. Start by bracing your abdomen and maintain alignment with the neck and upper back. Pick a spot on the ceiling and focus your gaze there, lift your shoulder blades off the floor and slowly return to the start position.
2. Side Plank: 1 set, 3-5 reps, 10-15 sec holds
Lie on your side and place your elbow directly under your shoulder. With your legs straight, place your top foot on the ground in front of your bottom foot. Maintain a neutral spine and try to keep the back straight (don’t forget to engage muscle around the shoulder blade).
3. Bird-Dog: 1 set, 5 reps, 5 sec holds
Start on your hands and knees with your hands under the shoulders and knees under the hips. Maintain a neutral spine. Lift your arm in front and kick your opposite leg straight back while keeping your hips level (avoid rotation). Return to the starting position and repeat on opposite arm and leg. That is one repetition.
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Check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store
If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.
Song Code: OVTHVN6PVVVGK5OV
This is a video on our Registered Yoga Teacher training experience in Mexico February 2022.
The course will include a full curriculum so that you can qualify as a registered yoga teacher under the yoga alliance. Click here: https://yogaforbjj.teachable.com/p/200-hour-yoga-teacher-training
Education, vacation, immersion all in one.
#yogateacher #yoga #yogapractice
In this video, I’m going through the recent research analysis released by the UFC Performance Institute.
This 483 page PDF is full of great information for athletes coaches, and trainers. As a Physical Therapist, I focus on a few key areas (I will discuss additional sections in a future video). The document is available for download at www.ufc.com
In this video I discuss the following topics:
What position most submission occur in 2:00
Ideas for MMA fighters 3:15
Octagon size effecting submission rate 3:40
Do most injuries in MMA occur in grappling or striking exchanges? 5:00
Average time off for specific injuries 5:15
Top injury diagnosis from grappling 6:00
MMA vs BJJ injuries 7:00
Reference: “A Cross-Sectional Performance Analysis and Projection of the UFC Athlete: Volume 2”, UFC Performance Institute, www.ufc.com
Music Code: 8SZ7HP8RHEO2GENY
Finger Maintenance for Jiu jitsu
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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What makes finger CARs tricky is some joints only have 1 degree of motion (flexion / extension). Other joints will be limited by the anatomy of the hand as finger motion is essentially an elaborate pulley system. So based on the anatomy of finger movement you will not have the same active control that you would with another joints.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
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I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
This was a very special moment in my life, the moment I received my BJJ black belt from my coach and good friend Chewy.
I never thought that I would be able to achieve this type of accomplishment, but I was truly honored and humbled to earn my black belt.
Jiu-Jitsu was something I started out of a curiosity and as something to do to challenge myself. My growth as a martial artist and human being as a result of Jiu-Jitsu has surpassed what I could have imagined.
I waited to post this video as I was trying to figure out and process this day and what exactly it meant to me (I was promoted on 2/25/2021).
I was trying to figure out if I was worthy of this accomplishment, what this meant to me, and I wanted to have some time to feel what it was like and have the chance to reflect on what it was like stepping on the mats and training as a black belt.
I feel like sharing this video gives a glimpse into the immense importance of this martial art to me. The comradery, the family, and the support that I have gained from training is difficult to put into words.
This was one of the greatest achievements of my life. I encourage anyone that watches this video just to keep training and be consistent. Focus on improving yourself everyday.
Thanks to my training partners and my coaches for being an integral part of this achievement. I love this martial art and am proud to be a Jiu-Jitsu Black Belt.
Music Code: SDIWAT5BYLIRYGSC
Kinstretch Jiu Jitsu : Leglock proof your Knees
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In the modern submission grappling scene heel hooks have proven to be an extremely high percentage joint lock. Unfortunately for grapplers heel hooks and rotational knee locks are also arguably the most dangerous joint lock in submission grappling.
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How to bulletproof your knees from heel hooks?
1️⃣ Endrange knee rotation mobility and strength
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To increase the force absorption load capacity of your knee you have to train that rotational end-range.
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You cannot move where you cannot move. If you cannot move somewhere you cannot generate force to resist a movement.
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General strengthening may not be enough to train the tissues in that range of motion.
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As @drandreospina says “You will always regret not training positions you got injured”.
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Are your knees too weak or too immobile and you have to tap too quick when someone attacks your knee?
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Check out my Online Kinstretch class on “Leglock proof your Knee”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities will improve your defense against footlocks.
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LINK to the program in BIO
This sequence is a vital movement to not only improving hip rotation (specifically external rotation), but also to get the hips ready for whatever activity you are ready to do.
This sequence can be done slowly with emphasis and attention brought to maintaining knee distance and muscle activation of the hips.
Perform 5 repetitions each way.
This sequence and much more can be found in Grappling RX-Optimized hips which you can get at https://www.thejiujitsutherapist.com/optimized-hips-sales-page and use the promo code 20off to get the course and any of the courses for 20% off.
Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?
If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.
Music Code: 3JW0NPTZEJTIPSHB
Kinstretch for Jiu Jitsu : Hip Optimization
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In the context of grappling have adequate motor control of your hips is key for having a guard people cannot pass and have submission options from many angles.
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Isometric movement pathways are a great tool to reinforce hip mobility and dexterity.
✅Create workspace on the joint capsule: passive hold + isometric loading both internal and external rotation. (PAILs/RAILs)
✅Train new workspace: high irradiation with controlled articular rotations and movement pathways. This class is focused on training the newly acquire workspace.
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[Isometric] because I am creating full body tension for irradiation. Irradiation is tensing other areas in the body to increase motor unit activation in the desired area being worked, which in this case are the hips. Posting on the floor can be used to maintain tension and to avoid compensating at the spine to create more motion.
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Check out my Online Kinstretch class on “Hip Optimization for Mobility”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities of your hips will improve you guard offense and defense.
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LINK to the program in BIO
Kinstretch Jiu Jitsu : Leglock proof your Ankles
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Straight ankle locks and toeholds are common footlocks legal in many formats, gi and nogi. Despite the popularity of these moves many people have inadequate awareness of footlock defense.
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How to bulletproof your ankles from footlocks?
1️⃣ Ankle Inversion mobility and end-range strength
2️⃣ Ankle Plantarflexion mobility and end-range strength
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To increase the force absorption load capacity of your ankle you have to train that end-range. General strengthening may not be enough to train the tissues in that range of motion.
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As @drandreospina says “You will always regret not training positions you got injured”.
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Are your ankles too weak and you have to tap too quick when someone attacks your feet?
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Check out my Online Kinstretch class on “Leglock proof your Ankles”.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities will improve your defense against footlocks.
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LINK to the program in BIO
Bloodflow Restriction
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Bloodflow restriction (BFR) is a rehab and training tool that allows an athlete to perform “light exercises” and get significant strength adaptions without having to lift heavy weights.
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“What BFR training has shown, is that similar if not enhanced effects of muscle hypertrophy, muscle strength, and VO2Max, can be achieved with as little 20-35% of 1 RM and 40% VO2Max settings respectively.” @liftersclinic
Strength adaptions for regular resistance training occurs by stressing muscles to create a hormonal response. BFR functions by exercising with appropriate venous occlusion there is a metabolic stress that releases hormones similar to those that would be released with heavy resistance training. Mechanisms include:
* Lactic Acid metabolite
* Cell Swelling
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BFR Uses:
Injury / Post Surgical: After an injury or surgery the injured tissue will be healing and cannot tolerate high resistance loads. In cases like this BFR becomes useful because the athlete is able to perform “light exercises” while using BFR, which allows for strength improvements.
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“Load compromised Athlete”: Some older athletes may not be able to tolerate heavy loads. With BFR these athletes can get a strength adaption with lighter weights that their body and joints may tolerate better.
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Effective BFR is with appropriate occlusion and resistance. Consult with your physical therapist to make sure you are a candidate and learn the BFR training protocols. @smarttoolsusa @owensrecoveryscience
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Here @thenotoriousmma is utilizing BFR less than 6 weeks post op with his PT @hmillipt at @eliteorthosport
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References:
1️⃣Yasuda, T., Ogasawara, R., Sakamaki, M., Ozaki, H., Sato, Y., & Abe, T. (2011). Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size. European journal of applied physiology, 111(10), 2525-2533
2️⃣Abe, T., Fujita, S., Nakajima, T., Sakamaki, M., Ozaki, H., Ogasawara, R., … & Ishii, N. (2010). Effects of low-intensity cycle training with restricted leg blood flow on thigh muscle volume and VO2max in young men. Journal of sports science & medicine, 9(3), 452
Joint Preparation for jiu jitsu
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Often warm ups for athletic competitions involve general and sport specific movements to increase body temperature and lubricate tissues prior to the activity. One often missed component is isolated joint movements.
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Controlled articular rotations (CARs) are a fantastic tool for a variety of reasons but in this case the goal is to prepare specific joints so the sport specific compound movements can be performed correctly and without compensation. If you do not have the prerequisite joint movement the entire compound movement will be altered.
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In the case of Jiu jitsu joint prep is essential considering the grappling art involves techniques, such as joint locks, are designed specifically to stress the limits of joints.
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Personally I would want to make sure my joints are prepared for my full available active movement prior to being put in a position where someone is attempting to passively move it beyond its limits.
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Check out Online Kinstretch for Jiu Jitsu
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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Having the necessary physical qualities will help your jiu jitsu.
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LINK to the program in BIO