Kimura-proof your shoulders
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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.
1️⃣Improve mobility: This starts with creating a workspace in the shoulder and then learning to use the new motion.
2️⃣Create resiliency: By applying isometric loads into your end-range you can improve resiliency in the shoulder joint to mitigate injury.
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1️⃣Static stretch: Hold for at least 2 minutes. “You cannot improve active motion without first improving passive motion.”- @drmchivers
2️⃣Progressive Angular Isometric Loading (PAILs): Gradually ramping up your maximum isometric tolerance with the force arm in the angle you want to improve on the shoulder you are training.
3️⃣Regressive Angular Isometric Loading (RAILs): The shoulder being trained will attempt to rotate / pull away from the force arm.
4️⃣Repeat.
5️⃣Controlled articular rotation: Learn how to MOVE in the new ranges of motion created with passive hold + PAILs/RAILs.
6️⃣Eccentric neural grooving: Link gains and learn to CONTROL the new range of motion.
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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.