Performance
Training zones are a way to structure and monitor the intensity of your physical activity in order to help you achieve specific fitness goals. By dividing your workout into different intensity zones, you can ensure that you are targeting specific energy systems and physiological adaptations. There are several different ways to define training zones, but …
Last call to get access to our Triangle workshop! Hosted online & live we will test your ability to get into triangle position, go through 3 ways to improve your hip mobility & then measure the improvement. Unlike prior workshops we will not be hosting this on Instagram Live, so if you’d like to join …
Before upper body focused lifting sessions and BJJ in general, I like to warm up my shoulders at the same time I work on my hip heist. Setting the shoulder is an easy positional fix, that can reduce your risk of developing anterior shoulder pains, such as AC joint irritation and the long head of …
Starting hitting more triangles by getting your hips higher with this ab exercise. Lifting your hips up gets you in a better position to grab triangles and pull your opponent back down with your hips. One of my favorite ab exercises, happens to look just like that movement! Add in some Heels to Heaven as …
How and Why We De-load Athlete’s Programming This was a mistake I made early on in designing my own training programs… Not de-loading, at all. With other BJJ athletes I’ve found this is a fairly common mistake. De-loading is an important part of any athlete’s program. Why? It is an easy way to avoid over-training, …
When you program conditioning, are you taking into account targeting energy systems? Energy system targeting revolves around the effort you need, the working time and the work : rest ratio. Here we go over the Energy System Table and how to use it in order to hit different systems that make sense to help you …
Is your shoulder extension where it should be? The 3rd movement screen we are covering for common BJJ injuries is the shoulder extension. Your shoulder should allow your arm to go behind your back 45-60 degrees, without compensations. This movement is important for running, pulling movements like arm drags, fighting grips, bracing on the ground …
Intensity for Number of Lifts – I.N.O.L. Are you using it? If not, then you’re missing a simple way to rate and track the overall difficulty of a particular exercise in a workout session. Or how to quantitively program across a week effectively. INOL is calculated by Sets X Reps / (100 – %1RM) So …
Didn’t pass our shoulder rotation test? Tight shoulders are super common & it’s fairly easy to get immediate improvement in a few ways. A bicep smash is a great way to improve the soft tissue limiting the joint. However biceps are just 1 of a few areas we target to improve shoulder movement. Grab a …
When programming for BJJ athletes, strength & conditioning programs should be designed in a way that serve the athlete’s progression towards their specific goals. In order to do this programming should be: 1. Measurable & Testable – Can we track progress? 2. Effective – Can you track progress & predict outcomes within a time frame? …
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