Category: Nutrition & Health

NOGI baseball choke from high side control

August 30, 2019 by Gary Berger Leave a Comment

Quick and simple setup from side control, when you opponent is committed to the underhook. Not much risk to it for you, but it only works if your opponent is not prepared for it.

Try it out!

Check out more techniques on https://shop.yogaforbjj.net/collections/digital-products

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The Grappling Warm-Up: Groin Stretch Squat and Hamstring Stretch Sequence

August 29, 2019 by Gary Berger Leave a Comment

In this video, I share a sample of one of the sequences thats included in the “Grappling RX: The Warm Up” series.

The warm-up includes dynamic movements, stretches, range of motion exercises, muscle activation exercises, and a bunch more content that I have used myself and with my training partners to allow for an effective and useful warm-up to keep you healthy and training.

Purchase the complete warm-up product at https://jiujitsutherapist.com/products-gear

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

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Risks of Flying Submissions •••••••••••••••••••••• In grappling most joint locks

August 26, 2019 by Gary Berger Leave a Comment

Risks of Flying Submissions
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In grappling most joint locks first involve one grappler using a takedown to bring the other to the floor prior to one of them being able to initiate a submission attack. One of the most exciting techniques to watch in a grappling match is a well timed “flying submission”. This is when one grappler jumps onto an opponent’s limb from a standing position. Most common “flying” submissions include flying armbars and triangles. .
The problem with these techniques is there is a fairly high risk involved. Because the attacker will be upside down there is a good likelihood of landing on the head and/or neck. Also they will not be able to use their arms to brace the fall. When done correctly the opponent will slow down the descent but when done incorrectly the attacker will fall directly on their head/neck. High risk / low success rate.
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A perfect example is @hingerbjj vs @matheusdinizjj . There was no score going into the last minute of the match so Hinger attempted a flying armbar. His opponent immediately slipped out and Hinger landed on his head. In the moment of being dazed Diniz took Hinger’s back and finished with a choke. .
I do not mean to pick on Hinger as he is a very accomplished grappler but this match is a very good example of what can happen when flying submissions go wrong. I personally have used flying submissions successfully in grappling competitions but want to highlight that they are a high risk attack.

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Threading The Needle Movement With Two Foam Rollers

August 21, 2019 by Gary Berger Leave a Comment

This modification to the “Threading The Needle” exercise has been a great way to perform a more dynamic movement to address multiple areas at once.

I have been able to use this movement to get a solid warm-up or cool-down for the shoulders as well as the mid back.

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

What if I'm stretching too much? FAQ

August 20, 2019 by Gary Berger Leave a Comment

Is being worried about stretching too much a valid concern?

Sebastian and Miha discuss stretching too much and too hard, to answer a few of our frequently asked questions.

If you’re on the other side and not stretching at all – make your life easier and get on the yoga train – https://www.yogaforbjj.net

Decrease Pinching In The Hip And Groin Tightness With This Frog Stretch Variation

August 14, 2019 by Gary Berger Leave a Comment

My training partner Adam was dealing with groin tightness and pinching in the hip from a recent injury during training.

I performed a quick assessment to check his restrictions and then took him through the technique.

Afterwards, his hip had increased mobility and he no longer had the pinching pain. This technique has been really useful as a great was to improve hip mobility and pain which has led to improvement in my guard retention and positioning during BJJ.

Lunge Stretch Video: https://youtu.be/9vGH3bCFdPg
Hamstring Stretch Video: https://youtu.be/9Af6zQxrR3s

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Case study: Assessment and Treatment for neck pain •••••••••••••••••• I started h

August 14, 2019 by Gary Berger Leave a Comment

Case study: Assessment and Treatment for neck pain
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I started having neck pain after posting on my head during Jiu jitsu following my training partner attempting a sweep (forceful axial compression on my cervical spine). At the moment I felt a “stinger” and a jolt down my arm and my neck felt stiff and painful after class.
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Assessment: cervical motion to identify potential pain triggers. In my case I had closing angle joint pain with extension and rotation. Ie as the cervical facets close something is “pinching”. This is a sign of aberrant joint mechanics and a healthy cervical spine should be able to do this motion. No radicular symptoms (pain or tingling down my arm) with cervical movements.
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Treatment:
1️⃣Cervical hinge point training: this is a motor control exercise to give tactile cues to make sure each segment can move. Some segments may not move due mechanical restrictions.
2️⃣Segmental neck movements (capsular Cervical CARs) After identifying the segments that do not move well I isolated them to assist in moving properly.
3️⃣Re-assessment and re training: Following the treatment the re-assessment indicates no pinching or closing angle pain but still there is a restriction. I will use global and capsular movements to retrain and keep the newly gained ranges of motion.
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This is not medical advice just one example of how I may treat a patient. If you have closing angle joint pain or radicular symptoms I recommend you see a healthcare professional / @functionalrangerelease practitioner.
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@functionalrangeconditioning

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How To Train BJJ With "Turf Toe"

August 9, 2019 by Gary Berger Leave a Comment

“Turf Toe” or an injury to the big toe can be a significant hindrance in BJJ. An injury like this will effect explosiveness, push-off, directional changes, takedowns, and your overall mobility.
In this video I share 5 tips and modifications that you can make to your BJJ game that you can implement today to help keep you on the mats, limit re-injury, and actually improve your overall jiu-jitsu game.

Big Toe Recovery Vlog/Playlist:
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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

***More videos and exercise tips at https://jiujitsutherapist.com
***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

Sebastian leads a post training cooldown – with MUSIC

August 7, 2019 by Gary Berger Leave a Comment

This is an example of a ‘live’ post training cooldown routine with Sebastian Brosche – with ADDED MUSIC.
If you want to hear Sebastian’s instructions – check video

This was filmed after an intense competition class at Frontline Academy in Oslo. As real as it can get. Join them!

If you don’t live in Oslo, don’t worry! Yoga for BJJ is available through the website https://www.yogaforbjj.net and a mobile app http://www.yogaforbjj.net/app

Sebastian leads a post bjj cooldown at Frontline

August 7, 2019 by Gary Berger Leave a Comment

An example of a post bjj stretching routine from el Yoga for BJJ patron Sebastian Brosche.

This was filmed after an intense competition class at Frontline Academy in Oslo. As real as it can get. Join them!

If you don’t live in Oslo, don’t worry! There’s a digital version of Sebastian, you can keep him and his videos in your pocket at all times. Yoga for BJJ has a website and an app http://www.yogaforbjj.net/app

Use Assisted Hip Circles For Improved Hip Mobility

August 2, 2019 by Gary Berger Leave a Comment

Hip mobility is extremely important in overall health and Jiu-Jitsu. The mobility in the hips allows for improved guard retention, ability to transition to different submissions, and to keep you low back safe.

This video shows a quick variation using a band to perform circles as well as a “windshield wiper” movement to promote a good hip warm-up, increase flexibility, and improve motion in the hips.

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Yoga for leglocks – solo drill for safer leglock defence

July 31, 2019 by Gary Berger Leave a Comment

Here’s a little heelhook defence flow you can do before your next nogi training. The solo drill will improve your hip and leg mobility, in this case for leglock defence.

Find more specific flows on https://www.yogaforbjj.net

Train smart – Fight Forever

Could Getting Injured Improve Your BJJ?

July 25, 2019 by Gary Berger Leave a Comment

Chewy and I briefly discuss when to train through injuries and when to train around injuries and how training around your injuries forced us to work on other aspects of our jiu-jitsu.

Chewy also discusses how he adjusts his training when getting close to a tournament and provides some tips for tournament prep.

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

Maximizing Rotation for Kickboxing ••••••••••••••••••••••••• Two components that

July 23, 2019 by Gary Berger Leave a Comment

Maximizing Rotation for Kickboxing
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Two components that are key for effective striking is spine rotation and scapular mobility. In my last post I addressed scapular mobility so for this post I will address spine mobility.
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When someone lacks spine mobility or motor control to use all of their range it limits their offensive and defensive capabilities.
1️⃣Generally I want to be as far away as possible while still able to hit my opponent.
2️⃣In terms of kickboxing I want a range similar for both punches and kicks to blend the offensive options. This means I need to have long punches.
3️⃣The power from striking comes from the legs and hips where the spine and arm are the vehicle for delivering the power.
4️⃣Not only does a rotated spine improve reach but it also primes my follow up attack (cross followed up with a loaded hook etc…).
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In terms of spine mobility the thoracic spine is the region responsible for a majority of rotation.
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Here are 3 exercises to help to develop thoracic rotation in the spine:
1️⃣Segmental cat cow: Prior to developing rotational capabilities one must first develop linear capabilities.
2️⃣Thoracic Controlled Articular Rotations: CARs are essential for spine health and to develop the motor control to move the spine in other planes of motion: sidebending and rotation.
As one progresses and develops the ability to move without compensation you can begin to add resistance or load.
3️⃣Kneeling Thoracic Rotation: As the goal of this post is on developing spine rotation. Kneeling and a strong post with the stability hand helps to minimize compensation.
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After one improves spine mobility capabilities they can start to add speed. This means practicing punching with full rotation and gradually increasing speed.

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support ?

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