Get your body into fat burning mode by timing when you eat your carbs.
This strategy almost never fails to work and is a good way to adapt your body to burn fat, without having to cut carbs out all together. Over time, if you want a better fat burning effect, reduce carbs down to only your evening meal.

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

The “High Baller” is a self myofascial or trigger point release tool. I tried the device out to see how it may be beneficial in releasing tight or restricted tissue in the body as well as what makes it different. You can get these devices on
www.amazon.com or
www.highrollerofficial.com
Overall I really liked the variability and adjustment of the device to get different areas of the body.
Useful and something that can be integrated into your rehab or maintenance program for BJJ.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

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

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

2018-08-24 17:43:12

Hip mobility to improve your guard
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In jiu jitsu one area of your body that may significantly impact your grappling prowess are your hips. A grappler needs all of their joints to be functional but heightened hip mobility can definitely translate into improved performance.
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1️⃣CARs: Learn how to move your hips. Being a ball and socket joint hips have a large range of potential motion. Rotational inputs are an excellent way to improve linear movements. Controlled articular rotation are an excellent way to learn rotational control.
2️⃣PAILs/RAILs: 90/90 hip stretch (Both internal and external) followed up with isometric holds are an excellent way to expand the passive mobility of the hip capsule.
3️⃣Active hip mobility: Once you have appropriate awareness of hip control and you begin to expand your available range the next step is active mobility. Active motion is how to develop end range strength and useable leg dexterity.
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Concerning jiu jitsu you have to be able to control those new ranges for it to translate into performance.
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@functionalrangeconditioning

Check out @electrum_performance who are putting out good information on S&C for jiu jitsu.
Repost @electrum_performance with @get_repost
・・・
Specificity Series: Hip Abduction
•
Specificity is a concept that should always be taken into consideration when designing a strength training regimen for a particular sport. This time we’ll examine a particular movement that has far more applications to BJJ than almost any other sport – Hip Abduction.
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Hip abduction is defined as moving the leg away from the midline of the body. This can occur with the knee bent (transverse plane abduction) or with the leg straight (frontal plane abduction).
•
Both types of hip abduction can be found in countless positions in BJJ. The specific examples we demonstrate in the top video are:
-Recovery from the leg drag (transverse)
-Recovery from the side smash (transverse)
-Lasso tilt sweep (transverse)
-Spider X-guard sweep (frontal)
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Since there are so many applications of hip abduction in BJJ, we find it crucial to train abduction in both planes of motion. We also aim to keep our abduction exercises within the context of metabolic stress, as recovering guard can be a grueling match-long process. Our specific examples in the second video are:
-Band Seated Hip Abduction (at 3 different angles of hip flexion: leaning back, sitting up tall, hinged forward)
-Band Seated Hip Abduction + Iso Hold
-Band Walks (performed as lateral band walks or monster walks)
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Don’t sleep on hip abduction! For those looking for the bands we use, visit the link on the page for @the_hip_thruster. Anybody looking for more abduction variations or ways to use a hip loop you already have, check out @bretcontreras1 @theglutelab
#ElectrumPerformance #Electrum #EP #fitness #bjj #bjjlifestyle #ibjjf #exercisescience #strengthandconditioning #conditioning #hipabduction #glutes #GluteLab

Short clip from upcoming video: One key cause of elbow tendinitis.

I’ll be posting on the full video on YouTube later this week, taking about one of the key causes of elbow tendinitis and how to address it. Look out of the full video soon.
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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Source

2018-08-20 12:44:41

Heel hook finishing mechanics
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For success in modern nogi grappling a competitor must be educated on how to use and defend a heel hook. The heel hook is a high percentage submission hold but often there are many nuisances to apply the leg lock correctly.
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The @danaherjohn approach to finishing heel hooks there are multiple steps to ensure optimal control and finishing ability.
1️⃣Control the knee line.
2️⃣Enter the position.
3️⃣Expose the heel.
4️⃣Apply finishing torque opposite of controlling force.
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Comparing these two examples – Controlling the knee line. Without adequate controlling of the knee line there will be no ability rotate the knee effectively.
Video 1️⃣: The grappler lacks knee control and he has trouble finishing the leg lock until his opponent attempts an uneducated escape.
Video 2️⃣: @craigjonesbjj has firm control of the knee line so when he gets heel exposure he is able to get the finish almost instantly.
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In both examples the leg locker is able to finish their opponent however there is nothing more frustrating then getting a submission hold and being unable to finish. Comparing these two videos highlights an important detail to ensure proper breaking power.

Bad posture and pain limit not only everyday life but will also make training jiu-jitsu difficult. Corrective exercises as well as mobility techniques are extremely important to prevent injury, improve function, and ultimately allow you to train harder and more frequently with less likelihood to get injured.

It is much easier to prevent an injury than it is recover from one.

This video has 3 techniques that are effective and very important to address your impairments and limitations and ultimately help prevent injury. Only perform these exercises to comfort.

1. Thoracic extension over a foam roller. 1-2 minutes

2. Archer exercise. 10 repetitions.

3. Standing trunk bends with arm reach. 10 repetitions.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

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

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

If you want to learn more about the High Baller, you can check it out here: http://www.highrollerofficial.com/index.php/fi-fi/

“Rotational inputs are the only way to influence joint capsule”.
@drmchivers .
A profound concept I have taken from @functionalrangeconditioning is using rotational inputs to improve linear movements. .
When there is closing angle dysfunction or aberrant joint mechanics it is essential to address the joint first. .
Want to improve mobility? Expand joint capacity first with rotational movements.
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Video example of rotational inputs to stress the joint capsule of three joints.
?️Rotational inputs : PAIL/RAILs- Passive holds followed by end-range isometric contractions.
•Hip
•Shoulder
•Knee .
Goal: Expand global joint capacity.

Is your lower back on fire when or after you play guard? Does sitting make your lower back really painful and stiff? Are you in pain when you try to put your socks on?

We have your back. We uploaded a new lower back rehab program on Yoga for BJJ. You can do day 1 of the program with us right now, right here for free!

You can even do it if you’re in acute intense pain right now, it’s created exactly for those times, for when your back is flaring up!

Go to https://www.yogaforbjj.net/lower-back-pain-rehab-program-flexion/ and fix your lower back!

There’s no secret, no magic involved. Complete the 5 day program – you can even do that for free with your 2 week trial – and see how good your lower back can feel.

How to heelhook proof your knees
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The heelhook is arguably the most devastating joint lock in grappling because of the potential damage it can cause to the knee and ankle. With the recent rise in popularity with this leglock how can you minimize the risk for heelhook-related injuries?
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1️⃣Maximize mobility: Increased joint mobility means there is more time before an injury occurs. This will give more time to attempt an escape.

2️⃣Joint specific end range stability: Active control of extreme ranges will help make those ranges more resilient to injury. This can help mitigate an injury if one occurs.

3️⃣Weight bearing resistance training: Ligament hypertrophy occurs via direct loading. Resistance training is an excellent way to properly load the tissue.

4️⃣Know when to tap: Even if your ligaments are strong and your knee is mobile there is a point everyone has to tap. The intention of this video is to minimize injury and tapping is one of the best ways to accomplish this.
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Reference: Grzelak, P., Podgorski, M., Stefanczyk, L., Krochmalski, M., & Domzalski, M. (2012). Hypertrophied cruciate ligament in high performance weightlifters observed in magnetic resonance imaging. International orthopaedics, 36(8), 1715-1719.

Kimura-proof your shoulders: Part II
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Jiu jitsu is a martial art designed to take advantage of the simple fact that everyone is weak at their joint end-range.
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How do you protect your shoulder and strengthen your end-range?
By using FRC concepts you can:
1️⃣Improve mobility: Usable motion.
2️⃣Create resiliency: By applying loads into your end-range you can improve resiliency in the shoulder joint to mitigate injury.
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After spending several weeks of improving mobility and end-range stability (CARs and PAILs/RAILs) one can progress to the next step: Eccentric neural grooving (ENG).
Focusing on the eccentric portion of a movement to connect the dots of previous mobility work to make the entire range more resilient.
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✳️Eccentric Neural Grooving of Shoulder Internal Rotation: Start in the same position as the shoulder IR PAILs (sleeper stretch) and slowly lower a resistance that you can control. As you get more competent in the movement you can gradually increase the load.
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In the context of jiu jitsu:
1️⃣ if you do not have adequate passive range then the injury from the joint lock will come much quicker.
2️⃣If you do not have adequate strength at the end range you will not be able to resist long enough to escape or tap.
3️⃣If you haven’t prepared the tissue for that range then more likely the damage will be more severe.
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@functionalrangeconditioning @functionalrangerelease @drandreospina @drmchivers @kinstretch