If you’re dealing with knee pain and stiffness, you’re not alone. Knee pain is a common problem that can be caused by a variety of factors, including injury, arthritis, and overuse. If you’re looking for a way to relieve knee pain and stiffness, you may want to consider joint gapping techniques. At Grapplers Performance, we …
Quite often I get friends or family members reaching out for a quick stretch or exercise for pain that’s recently cropped up. Recently a friend reached out as he was struggling with back pain and this nerve floss helped him to get back onto track and relieve symptoms. What is Nerve Flossing? Nerve glides, also …
Struggling with knee pain? Here’s a quick exercise to get anterior knee pain relief (AKA when it’s painful on the front of your knee). What Causes Anterior Knee Pain? Getting pain in the front of your knee is a common occurrence and is usually caused by and over-loaded patellar tendon. Tendon problems can be tricky …
For this week’s BJJ Weekly Workout we’ve got a tough resistance bike / Airdyne Conditioning workout for you… Can you complete this Airdyne Conditioning Workout? This workout focuses on our fast glycolytic / oxidative energy system, which is great for conditioning. I actually use this often as a Test & Re-Test with our programming clients. …
One of the most common symptoms we see after an athlete gets hurt in an armbar is pain and not being able to fully straighten their elbow. Get your Elbow Straight after an Armbar Once we are sure there is no fracture (check out this post on the 4-way range of movement test), we start …
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 …
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 …
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