jitseasy

How To Use Less Strength During BJJ Rolling & Be More Technical

Gary Berger — Wed, 13 Dec 2023 23:05:13 +0000

Today’s video is a question that every bigger, stronger person will “grapple” with in BJJ.

How to not use so much strength in BJJ!

So 1st off I don’t think the goal is to not use strength. . . or that it’s even possible. We are all going to use a little strength. The key is to use it at the right time, in the right way, and be efficient with.

In today’s video I share a simple process I implemented during my BJJ training, as a bigger guy, to be more efficient with my use of strength. And while this idea applies to bigger stronger people you could easily apply it to almost any area of focus in BJJ.

Hope the video helps if you had a similar question.

Thanks for watching!
-Chewy
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Improve Shoulder Stability and Strength With Serratus Slides #shorts

Gary Berger — Thu, 18 May 2023 14:54:30 +0000

If you’re having some weakness in the shoulders or even difficulty with overhead movement/control, the Serratus Wall Slide is a great option to build control in the shoulder blades and in the shoulders as well.

Using a band helps to activate the muscles in the shoulders to increase the difficulty a little.

To perform the exercise, place a light resistance band around the wrists.

Push the forearms into to wall and protract (create a little distance between the shoulder blades).

Try to keep the forearms vertical and slide the forearms up the wall allowing the shoulder blades to move outward and upward. Brace your abdominals to avoid arching the back.

Perform 2-3 sets of 5-8 reps.

It’s always awesome to work with elite athletes like @brandonreed3x

#shoulderhealth #shoulderstrength #shoulderstability #bjjstrength #bjjrehab #bjjmobility #jiujitsu #grappling #wrestling

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How To Strengthen The Knees For BJJ (BJJ Q&A) #shorts

Gary Berger — Sun, 06 Nov 2022 14:52:10 +0000

How to strengthen the knees for BJJ.

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Use BFR and A Resistance Band For An Effective Workout

Gary Berger — Fri, 12 Aug 2022 16:30:05 +0000

In this video, I demonstrate using the SAGA BFR Cuffs with minimal equipment…in this case just one resistance band. The BFR cuffs fatigue the muscles at a much faster rate and have been shown help increase muscle size and strength.

The reps and sets for each exercise are as follows:

Set 1: 30 reps, Sets 2-4: 15 reps each, 30 second to 1 minute break between sets.

If you’re interested in a more in-depth video focusing on how BFR works and the research behind the cuffs, then check out this video: “How To Increase Strength and Build Muscle Using Light Weights (With #BFR)” https://youtu.be/E4-JO2sm2_w

The BFR cuffs made by https://saga.fitness/ are the ones that I recommend.
You can use the code BJJ15 to get 15% off of your total purchase or follow this link https://saga.fitness/BJJ15-WBP

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: KGIFBN7GFHNW9HZC

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Saga Fitness BFR Cuffs Review (Bonus Upper Body Workout) #BFR

Gary Berger — Fri, 22 Jul 2022 16:17:41 +0000

In this video, I provide my review of the SAGA.Fitness BFR (Blood Flow Restriction) Cuffs.

I also demonstrate a sample upper body workout using the BFR Cuffs.

The BFR cuffs made by https://saga.fitness/ are the ones that I recommend.
You can use the code JJT15 to get 15% off of your total purchase or follow this link https://saga.fitness/discount/JJT15?redirect=%2Fproducts%2Fthe-bfr-cuffs

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: LZYA3GEDUJMMNQIW

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How To Increase Strength and Build Muscle Using Light Weights (With #BFR)

Gary Berger — Fri, 08 Jul 2022 19:32:48 +0000

In this video I break down B.F.R., also known s blood flow restriction training. I provide an in-depth explanation of what BFR training is, how it works, the benefits backed by research, how and why you would want to implement BFR into your training, and the BFR cuffs that I have been using and recommend.

The BFR cuffs made by https://saga.fitness/ are the ones that I recommend. You can use the code BJJ15 to get 15% off of your total purchase or follow this link https://saga.fitness/?ref=iB9xhugEifpJwc

Sources/Research:
Vanwe W, Weatherholt A, Mikesky A, Blood Flow Restriction Training: Implementation Into Clinical Practice. Int J Exerc Sci. 2017; 10: 649-654

Hughes L, Rosenblatt B, Gissane C, Paton B, Patron SD, Interface pressure, perceptual, and mean arterial pressure responses to different blood flow restriction systems. And J Med Sci Sports. 2018; 28: 1757-1765

www.bfrtraining.com

Instagram @THE BFR PROS

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: TWT3TB1UXMGJKN1P

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How To Add Strength Training To Support Your BJJ

Gary Berger — Wed, 11 May 2022 16:30:02 +0000

Whether you are an avid grappler or a hobbyist, you should incorporate strength training into your schedule. The benefits can’t be denied…whether its for improving performance, reducing the risk of injury, or just feeling and looking better, strength training is a must.

In this video I discuss how I incorporate strength training into my schedule, and how you can too if you train BJJ a couple of times per week or if you train every day.
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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: 6UYP0MAKWDIBMURU

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The Often-Ignored Backbone of BJJ & Weight Training

Gary Berger — Fri, 22 Oct 2021 17:55:09 +0000

This morning 1 of my White Belts was coming back from an injury and had a question for me. Here’s what happened.

He was doing Brazilian Jiu-jitsu and then added weight training on top of it. He was enjoying clanging and banging so he cranked it up to 5 days of heavy lifting a week. Soon after he ran into some nasty tendinitis in his arms and had to take a couple of weeks off from training all together.

No BJJ or weight training.

Now that he’s healthy again he wants to add lifting back in. But he asked yours bearded for a wee bit-O-guidance. And so I’ll share with you what I shared with him.

The big mistake he made was by not focusing one 1 of the MOST important parts of training.

The routine!

See, he went hard. But lifting (like BJJ) only blesses you with its benefits after a long period of consistency. And so when you add in lifting you need to set a schedule and then eaaaasssseee into the intensity over a period of time. This gives your bucket of bones time to acclimate and gives you time to set a routine.

1 of the keys to surviving for the long haul in BJJ, the weight room, your diet. . . anything that’s worthwhile really. Is long term consistency.

And a routine that’s been executed to the point of making it habitual is the often-ignored backbone of that.

So hopefully that’s helpful to you.
-Chewy
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Free Ebook: http://www.chewjitsu.net/focused-jiu-jitsu-13-page-ebook/

Video Courses and Products: http://www.chewjitsu.net/products

T shirts: http://www.chewjitsu.net/shop/

http://www.Facebook.com/Chewjitsu

http://www.instagram.com/Chewjitsu

Tweets by chewjitsu

Intro/Outtro Music : https://bknapp.bandcamp.com

If you’d ever like to train with the team and I. Check out my gym Derby City MMA in Louisville,KY.

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Use “Monster Walks” To Warm Up The Hips

Gary Berger — Fri, 24 Sep 2021 19:00:09 +0000

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.

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3 Essential Core Exercises

Gary Berger — Fri, 17 Sep 2021 19:00:02 +0000

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

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