Join us as diagnosis and start an initial rehab plan during a live knee pain assessment in our Friday Q&A. Friday Live Q&A’s Each Friday we go live on Instagram for a Q&A. Anyone who joins in can ask questions or even jump on for a live assessment. You can see when the next one …
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 …
Get your back pain under control! Here’s a quick exercise to help alleviate your back pain symptoms so you can get back onto the mats and if you liked this, there’s a lot more where it came from… Use our Back Pain Rehab Guide to get control fast and take the first steps to get …
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, …
As we go deeper into our month on armbar and elbow injuries, today we’re sharing another movement to help open up pain-free range of movement while bending your elbow. Remember that if you get an armbar injured the first step is to find out what structures got injured and clear any bony injuries before starting …
A METCON workout designed specifically for BJJ athletes to build both strength and endurance. This weeks focus is on training your fast-glycolytic/oxidative energy systems at the same time. Check out the video below for a quick overview of the workout & explanation. Here’s the workout… BJJ Workout – Strength & Endurance METCON 6 Rounds Overhead …
After you figure out what structures got injured and clear any bony injuries, it’s time to start rehab on your armbar injury. Don’t let elbow pain keep you off the mats! At Grapplers Performance we use 3 phases in our rehab plans:1. Control symptoms & normalize movement2. Rebuild and strengthen3. Maintain and sustain Initial steps …
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 …
After a painful armbar, you may be wondering if you should go in for an x-ray. A common injury after an armbar is a fracture or bony injury (alongside a few others, which we go over here). If that’s what’s causing the pain, typically an x-ray is the best next step in your rehab journey. …
“Now it’s been 2 years and my back hasn’t bothered me since. I’m training normally, I don’t even think about my back when I’m training, I invert all the time, do berimbolos, whatever, it doesn’t bother me. 100%, we got back to what we wanted to do.” Meet Joss Ayres, a BJJ Purple Belt at …
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