Here’s a METCON workout designed to make you better at BJJ. This week we work on developing strength and training for your fast-glycolytic/oxidative energy systems at the same time. We include squats to work on pure leg strength and power. Bent over rows to work on our position as we are standing trying to pass …
Elbow hurt after an armbar? We’ve all been there! In this video we dive into what might be causing the pain if you have got an injury from an armbar. At Grapplers Performance we find that elbow injuries are some of the most common to occur in BJJ, often due to armbars. Following an injury …
Your strength & conditioning program should be designed to move you to your goals. In order to do this they should be measurable & testable – can we track progress? Baseline testing allows you to measure where you are and compare it to where you want to be. Regular progress checks against your baseline testing …
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 …
Check our this fun Before & After of a patient with have been working with recently who was kind of enough to give us permission to share his results so far. When we first met he had daily shoulder & neck pain, flaring up particularly bad after BJJ. Frustratingly this led him to stop training …
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 …
External rotation of the shoulder is vital to create a stable joint & prevent injuries, especially in grappling sports. Athletes lacking external rotation often end up with shoulder pains and other problems further down the line, like elbow joint pains and nerve pains that can extend down the wrist and fingers. In the second of …
External Shoulder Rotation Test – BJJ Movement Screen Read More »
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? …
How to Create Effective Programming for BJJ Athletes Read More »
At GP we use movement screens to quickly assess your potential risk for injury. We’re kicking off a series of the three most common BJJ movement screens we tend to see grapplers struggle with and in turn find themselves more at risk for common BJJ injuries. To kick it off we’re looking at internal shoulder …
Test your Internal Shoulder Rotation – BJJ Movement Screen Read More »
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