Category: Nutrition & Health
BJJ And Mental Health!
BJJ And Mental Health! Mental health in BJJ is really not discussed that often…but many, many people suffer from anxiety, depression and other forms of mental health issues and find that BJJ is an extremely effective antidote to these problems. In many ways, the sport might be uniquely placed to help. I myself have suffered from anxiety and have found that Brazilian Jui Jitsu has been enormously important for dealing with this mental health issue. In this video, I discuss why I think that BJJ helps with our mental health…
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“Jiu Jitsu is perfect. It’s humans who make errors.” Rickson Gracie
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Yoga para Jiu-jítsu – Benefícios
Yoga para jiu-jítsu
“MARCELOTINE” ••••••••••••••• One of my favorite guillotine variations. This vari
Jiu jitsu rehab series : Ankle injuries part 2 ••••••••••••••••••••••• In my last
Jiu jitsu rehab series : Ankle injuries part 2
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In my last post I explained the importance of properly rehabbing an ankle sprain. In regards to Jiu jitsu this may be related to a foot lock, such as a toe hold or heel hook.
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“The remodeling phase of ligament repair can continue for months to years, which time collagen and ligament matrix are continually overturned by processed of tissue synthesis and degradation. (Hauser 2011).”
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Months to years?!?! How can we speed up the ligament healing process?
“Repetitive loading on injured soft tissue structures, such as ligaments and tendons, has profoundly beneficial effects on cellular effects [increased strength, size and collagen content] (Hauser 2011).” .
Here are some strategies to safely load an injured ankle:
1️⃣Controlled articular rotations: full pain-free motion with self imposed isometric loading.
2️⃣Positional isometric: Find the angle of mild strain. Back off slightly and isometrically load the area. Continually load for several days and re-assess the angle. Progress towards end-range as tolerated.
3️⃣Eccentric weight bearing inversion: This is an advanced step or a prehab strategy. Do not progress here until you have full pain-free range of motion.
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“You will always regret not training the position that got you injured in” -Andreo Spina
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The concepts behind this approach is you are providing a directional message to encourage the healing process to load the tissue in a safe manner. .
Reference: Hauser, Ross A. And Erin E. Dolan. “Ligament injury and healing: an overview of current clinical concepts.” Journal or Prolotherapy 3.4 (2011): 836-846
BJJ Master Shows How To Deal With Back Pain
Sebastian Brosche shows his Yoga For BJJ to handle Back Pain
Shoulder stretch to improve your guillotine ••••••••••••••••••••• Marcelo Garcia,
Shoulder stretch to improve your guillotine
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Marcelo Garcia, one of the greatest Jiu jitsu competitors of all time, was known for revolutionizing traditional techniques. One technique in particular was the guillotine or the “MARCELOTINE”. This variation is a high elbow guillotine, meaning that after you have proper wrist positioning for the choke you lift your elbow to clear to their shoulder. The advantage is that it takes away many typical defenses. The challenge with this variation is people complain they do not have the shoulder range of motion to perform. .
This guillotine does require shoulder internal rotation, however if your shoulder works the way it is supposed to this variation will be no problem.
1️⃣Sleeper stretch / shoulder internal rotation: if you lack the available range you can use this stretch. Hold for 1-3 minutes.
2️⃣PAIL/RAIL: for improved usability of a stretch you want to include end-range isometric holds in both directions.
Not only do you have to get the shoulder in position but you have to be able to maintain while they are thrashing for an escape.
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❗️Don’t let your mobility deficits interfere with your offensive potential.
Rubber guard stretches •••••••••••••••••••• There are many Jiu jitsu techniques t
Rubber guard stretches
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There are many Jiu jitsu techniques that many grapplers are unable to perform because the techniques rely on an attribute (size, limb length, flexibility etc…). One technique specifically that many grapplers feel they are unable to perform is the rubber guard. The rubber guard is a collection of submissions based on a clinching guard, which relies on extreme flexibility. Right?
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Here are some stretches to help:
1️⃣90/90 hip stretch: Passively stretch for 1-2 minutes.
2️⃣Active 90/90 mobility: following a stretch actively pull yourself into the stretch and push out.
3️⃣Passive end range hold: bring your leg into the optimal position and actively maintain the position. .
Isometric contractions at end range are important to improve mobility but also to improve the effectiveness of the clinch. Remember the intention of the guard is to keep your opponent clinched so that you can attack their elbow, shoulder and/or neck.
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While many may consider this “extreme flexibility” in reality if your hip moves the way a hip is supposed to move then you will be able to use this guard adequately. .
These exercises are based on FRC concepts developed by @drandreospina
How to strengthen the wrist, elbow, and shoulder for BJJ with one exercise
There are multiple variations when performing exercises and numerous ways to perform each exercise. In this video we use a kettle bell with the “bottoms up” approach.
We hold the kettle bell upside-down which forces the stabilizing muscles in the wrist, elbow, and shoulder to be activated even more than when using a traditional dumbbell.
When training BJJ, stability ad strength of the entire arm is crucial to maintaining health and preventing injury. A solid exercise that takes some practice but i very beneficial to preventing upper extremity injury and helping your BJJ game.
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Awesome HL of my grappling competition this weekend Repost @dynamixmma ・・・ @doct
Awesome HL of my grappling competition this weekend
Repost @dynamixmma ・・・
@doctor_kickass has to be one of the most savage doctors to ever compete in Jiu-Jitsu. He took the gold medal in the No Gi: Advanced division with three submission victories @ussgl ??⚕️??
Jiu jitsu positional training ••••••••••••••• An excellent way to improve your tr
Jiu jitsu positional training
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An excellent way to improve your training is the use of positional training. By isolating training to one position you can focus and get more repetition of attacks and defenses. .
By using this method of training you can address any weak links you have in your training and fill in any holes in your game.
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Here me and one of my training partners, Alex, alternate starting with back control.
Hip stretching for jiu jitsu ••••••••••••••••••••••• Hip mobility is critical for
Hip stretching for jiu jitsu
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Hip mobility is critical for any martial art, but it is especially important for jiu jitsu. Jiu jitsu has a high demand for hip mobility because of the constant dynamic positioning of the legs for various attacks and defenses. Here are several methods to improve your hip mobility:
1️⃣Hip 90/90 stretch: This stretch works on two levels: external rotation of the lead leg and internal rotation of the trail leg. Hold both for 90-120 seconds.
2️⃣PAIL/RAIL: (progressive/ regressive angular isometric loading). This is a functional range conditioning concept to help improve active / usable range of motion. Following a stretch you alternate with ramping prolonged isometric holds in the direction of the stretch and the shortened position. In regards to the lead leg you press your leg into the ground, then follow up with trying to lift your leg off the ground OR pulling yourself deeper into the ER stretch.
3️⃣Passive holds: passively move the leg into position and attempt to maintain without / minimize the lag. This is significantly more difficult than it looks.
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While it is not essential to have extreme flexibility for most jiu jitsu techniques mobility deficits can hinder your training. As a martial artist it is unacceptable to have to modify your technique selection when your deficit is fixable❗️
Dealing with Injury in Jiu Jitsu?
Despite the intensity in which we train in Jiu Jitsu and the amount of hours we spend rolling on the mat…BJJ remains one of the safest, if not the safest, of the martial arts for injury. But it still happens and the worst part? missing training! So, guys in this video, I talk about dealing with an injury in our sport. I hope you like it.
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“I wasn’t always a champion. In fact, I did not win any tournament until I was a Black Belt” – Felipe Costa, (BJJ BlackBelt 2xWorld Champion, who travel the WORLD competing)
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Many jiu jitsu practitioners develop suboptimal movements and compensatory motion
Many jiu jitsu practitioners develop suboptimal movements and compensatory motions from years of training the rigorous martial art. Here Gustavo Gasperrin (@mmaleech), jiu jitsu black belt under Fabricio Werdum, came to me complaining of a tight shoulder and weakness.
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After assessing his movement he demonstrates with bilateral shoulder limitations but the left significantly more limited than the right.
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Here Gustavo is performing glenohumeral controlled articular rotations. This is his introduction to the #FRC system. As you can see his right shoulder moves better than the left but is limited in both and cannot isolate motion to the shoulder. .
As a lifelong martial artist Gustavo understands the importance of maintaining his body so he can continue to practice his craft.
@drandreospina @deweynielsen