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 …
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? …
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 »
How strong are your legs? We’re not talking about your squat PR. Every grapplers should be able to pass this leg strength challenge – can you?
Struggling with pain in neck, shoulders or back? Try this simple mid-back mobilization.
See if you can complete this surprisingly challenging shoulder stability exercise. Regardless it’s a great one to add into your regular BJJ programming.
9 Risks for Achilles Tendinopathy The achilles tendon is the largest and strongest in the whole body, however is still commonly prone to injury. The presence of Achilles tendon pain, swelling and an impaired load-bearing capacity can indicate Achilles Tendinopathy. This injury can be very debilitating and make training at full capacity difficult. Understanding the …
Best Conditioning Training for Grappling If you have done any BJJ, wrestling, or other grappling sports, you know how important conditioning is. Whether you have just started, or have multiple years under your belt, conditioning will always play a part in your training. Improving conditioning isn’t an easy task, as it involves improving and sustaining …
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