TFS#42: Discovering Your Foundation

For those of us who love the journey of Jiu-Jitsu, we’re always searching for ways to improve our game.

We quickly learn the importance of being strong. Even though that’s not always the compliment we want to hear, strength is something we all can use to help us win crucial positions.

So let’s dive into a few different ways we can give back to our Jiu-Jitsu.

Strength Training

Strength training is a crucial component to enhancing any Jiu-Jitsu progress. And we’re not talking body building here, but supplemental strength training.

When you grow stronger, you will find it much easier able to control your opponent and execute techniques with better precision.

Strength training will help you build up the supporting muscles and joints around your body leading to injury prevention and a stronger base to support your own weight.

When designing a strength training program for Jiu-Jitsu, it is important to focus on exercises that target the muscles used in Jiu-Jitsu. These include exercises like deadlifts, squats, and pull-ups. In addition, you’ll want to incorporate exercises that improve grip strength since this can help with minimizing wrist and finger injuries.

Anything from body weights like push-ups, pull-ups, and sit-ups are a great place to start if you don’t have the means to start weight lifting.

Flexibility and Mobility Drills

Having more strength is definitely helpful. But if you lift weights and become more stiff, you’ve just created another set of issues.

Flexibility and mobility are important components of physical health as it helps to maintain good posture, prevent muscle imbalances, and again, reduce the risk of injury.

By improving your flexibility and mobility, you can enhance your range of motion and improve your athletic performance. Additionally, you’ll reduce stress and promote relaxation, which can have a positive impact on mental health.

When flexible, you’re able to move freely with less effort. This can be particularly beneficial as you age, since it will help to maintain your balance and reduce the risk of harsh falls.

Flexibility exercises can also improve circulation and reduce muscle soreness, which can help to speed up recovery time after exercise. (Which means more Jiu-Jitsu!)

We know this sport requires a high degree of mobility, particularly in the hips and shoulders. Some effective mobility drills for Jiu-Jitsu include hip openers, thread the needle, and spine rotations.

Active Recovery

Jiu-Jitsu is a high-intensity sport that can take a toll on your body which is why we need to incorporate active recovery into our regular routine.

Active recovery involves performing low-intensity exercises that promote blood flow and reduce inflammation.

Some effective exercises that compliment Jiu-Jitsu include light jogging, cycling, and swimming. In addition, yoga and foam rolling are great for promoting recovery and reducing overall soreness.

It’s a great a way to ensure your workout routine stays fresh and new every week.

For Your Jiu-Jitsu

→ Consistency is difficult to maintain when your own doubts loom over you. Read these 10 tips on how you can manage your self-doubt.

→ You’ll start seeing improvements in your Jiu-Jitsu with this quick strength training schedule. Adjust it to however you see fit.

→ Follow along with this stretching program to improve your mobility. For those who struggle with your guard play, you’ll thank yourself later.

→ Don’t forget to also workout your mind. I’ll share a future issue on this subject but for now, you can get started with these easy exercises.