Everyone has tried to figure out Mat Return After BJJ Injury, with most people ending up more injured than before. The resources on the subject are scarce, and physical therapists and physicians who also happen to be training are even scarcer.

Now, a very well-thought-out and presented Eugene Tsozik and Michael Piekarski BJJ DVD solves both these issues.

Key Takeaways

• Three-part Gi instructional containing material with a running time of 4 hours.  
• Covers the whole journey from acute injury all the way to full training.  
• Contains injury screenings, movement exercises, and partner drills. 
• BJJ World Expert Rating: 10 out of 10.

MAT RETURN AFTER BJJ INJURY DVD AVAILABLE HERE!!!

Dealing With BJJ Injuries

The harsh reality of training actively in any sport is that you will end up injured on more than one occasion. With Brazilian Jiu-Jitsu it is even more probable that you’ll end up nursing small twists, bumps, and injuries often, if not all the time you’re on the mats, given that you train frequently.

The issue with injuries in BJJ is that people tend to be impatient with resting as long as it takes for those pesky injuries to heal to a level where they won’t be reactivated by sparring. Everyone I know has come back to train while nursing an injury, with me being the worst example, as I have not let one BJJ injury, bug r small, settle down before getting back on the mats.

Just to paint a picture I taught a class two days after suffering an LCL tear on my knee – and that’s just one example. So, since nobody is going to listen to the doctors, and rest for the appropriate time required for a complete recovery, then we have to figure out a way to train safely with said injuries.

There is a way to do this, albeit not as optimal as resting and recovering. The Michael Piekarski BJJ we are looking into today is one of the rare instructional on how to deal with BJJ injuries, and more importantly, handle a mat return with one without making it worse.

Michael Piekarski & Eugene Tsozik: BJJ Physical Therapists

Michael Piekarski a.k.a Doctor Kick-Ass is a Brazilian Jiu-Jitsu black belt who also has a doctorate in physical therapy. He is a Board Certified Orthopedic Clinical Specialist with extensive experience working both with inpatient and outpatient clients, lately focusing mostly on grappling and MMA athletes in an outpatient setting.

Eugene Tsozik, known as the Jiu-Jitsu Therapist is also a black belt in BJJ, and a doctor of physical therapy, currently working in the UofL Health Frazier Rehabilitation Institute. He also trains Jiu-Jitsu daily, with 14 years of training under his belt, which have helped him understand human motion better than most other physical therapists out there.

Detailed Mat Return Michael Piekarski BJJ DVD Review

This interesting BJJ DVD instructional contains well over 4 hours of content, divided into three parts. each part has many chapters, going over a couple of dozen per volume. It is a Gi DVD, containing joint and movement screenings, advice on practicing safely both solo and with a partner, and a complete guide on coming back on the mats after an injury.

Part 1 – Understanding Injuries

The first part of the Mat Return After BJJ Injury DVD focuses on how to figure out what is wrong. Sometimes, we feel pain in specific body parts, say, the elbow, but the source of the pain might be in the shoulder, neck, or even the hip. This is exactly what physical therapists do when screening you for injuries.

Eugene and Michael begin by presenting the major red flags you should never ignore, before going into each key body part individually. They demonstrate how you can do a joint-by-joint screening starting from your neck and going all the way to the ankles. Super helpful content!

Part 2 – Grappling-Specific Movement

The middle portion of the instructional focuses on movement, building off the information gained from the previous scan regarding a possible injury. Here, the Jiu-Jitsu therapists look at some key movements used in BJJ and how they relate to specific injuries.

The chapters include a detailed exploration of spine rocks, rolls, planking, deep squats, kneeling positions, etc. The content outlines movements, explains how they make certain injuries better or worse and starts putting them into a grappling context.

The final portion of this volume of the Eugene Tsozik and Michael Piekarski BJJ DVD features very precise desaturations of key BJJ movements. Some examples include hip switching, shrimping, get-ups, bridging, and even Granby rolls and some specific passing motions like Torreandos and stepovers.

Part 3 – Drilling With A Partner

The final section of the Mat Return After BJJ Injury grappling instructional is all about returning to contact on the mats with the help of a partner. Every time you introduce another person’s movement while injured the risk of aggravating it goes up.

This part has lots of chapters, covering everything from standing grip fighting to pinning, escaping, guard work, and submission training. Some of the more interesting chapters include different Granby rolls, triangle drills, lasso guard drills, and lots of pummeling work.

That brings us to what I consider to be the barest part of this DVD. As the instructional draws to a close, Michael and Eugene talk about dangerous positions, an how to do basic tests before each practice so that you can gauge how your injury recovery is going.

Getting Back On The Mats

What you need to ensure a smooth return to the mats after an injury is to find the delicate balance between training as soon as possible in a smart way and giving the injury the minimum time needed to heal up to a certain point.

The best part about BJJ is that there are so many different positions and safety checkpoints, that you can freely train and not feel or aggravate an injury. The key aspects are recognizing exactly what your injury is about, and then finding out the best position to keep it from flaring up.

A great example is the half guard. Did you know that the half guard emerged because Roberto “Gordo” Correa came up with it because he had a knee injury, and decided to hide his injured leg in between his training partners’ legs when rolling?

This clearly shows that it is not too difficult to train with a grappling injury, as long as you understand how to set up your training. A resource like the Mat Return After BJJ Injury DVD is perfect to help you figure this out. Oh, and don’t forget to be extra picky about training partners!

DOWNLOAD DVD MAT RETURN AFTER BJJ INJURY

The Most Important Mat Return

IF you have the luxury of having a physician who also happens to train in BJJ, or has trained at some point, you’re in luck, as most doctors automatically prescribe the time of the mats. The Mat Return After BJJ Injury Eugene Tsozik and Michael Piekarski BJJ DVD features not one, but two grapplers who are also physical therapists.

Considering that this subject is rarely covered in instructional, along with the proven track record and success stories behind both coaches and the fact they both grapple, means that you should add it to your collection. Yes, even if you are healthy and well because that is only temporary in BJJ!

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The post Michael Piekarski BJJ DVD Review: Mat Return After BJJ Injury appeared first on BJJ World.

While these are crucial elements for jiu-jitsu success, one overlooked component greatly contributes to the enjoyment of training, effortless practice, and overall impression of the sport.

When we mention flexibility, it’s not just about the easier execution of flashy moves. Flexibility transforms your jiu-jitsu experience into something much better. It elevates your enjoyment of the sport to a higher level. Here’s how.

Enhanced Mobility and Range of Motion

Flexibility undoubtedly gives you a broader range of motion, allowing you to perform many techniques that would otherwise be difficult or impossible.

As someone who has been focusing exclusively on open guard and guard retention for over ten years, I know how important it is to have flexible hips. Hips are, alongside proper techniques, the most important aspect of guard retention.

Additionally, flexible hips make it easier to transition between various guards, adapt to new situations, and respond to your opponent’s reactions. It is also much easier to maintain control and set up submissions.

Improved Defensive Capabilities

A crucial fact is that a flexible body can easily escape tight spots. When someone applies pressure, and you are flexible, you will notice how even a shrimp escape becomes more efficient. This also applies to full mount and side control, where a flexible person can maneuver more easily.

What’s essential is that someone flexible not only escapes submissions and bad positions more easily but also expends much less energy in the process, as the struggle with their own body is reduced.

Effortless Transitions and Flow

You may have heard that jiu-jitsu is often described as a “game of human chess,” where fluidity and the ability to transition smoothly between positions are paramount. Flexibility significantly aids in transitions and the overall game of human chess. For flexible people, the concept of the game of human chess becomes clear by the second training session, while those who are not flexible might struggle even after a long time, as every transition represents a battle with their own and their opponent’s body.

It’s important to note that flexibility enhances your movements, making them more effective, aesthetically pleasing, and enjoyable.

Reduced Risk of Injury

In a physically demanding sport like jiu-jitsu, the risk of injury is always present. However, flexibility significantly reduces the risk of injury and serves as a protective measure. Flexible joints, tendons, and muscles are much better at absorbing impacts and protecting against sudden stretches and awkward movements.

For flexible practitioners, the possibility of strains, sprains, and other common injuries is so reduced that it is rare to find practitioners over 50 who aren’t flexible. Injuries tend to sideline those who are not flexible, diminishing their enthusiasm for training in older age unless they drastically commit to yoga or stretching.

Greater Enjoyment and Longevity in the Sport

When you combine better defense, improved mobility, effortless transitioning, and a significantly reduced risk of injury, it all culminates in a much more enjoyable jiu-jitsu experience.

When you are not constantly struggling with your own body due to a limited range of motion, you can focus on various techniques and strategies within the art, which ultimately makes this sport incredibly interesting. All of this leads to a deeper love for the sport and genuine enjoyment of it.

Effortless Jiu-Jitsu Through Flexibility

You’ve probably noticed people in your academy who spar effortlessly. If you take a closer look, most of those who spar effortlessly and have an effortless jiu-jitsu game are flexible. I would say 99.9% of such practitioners are highly flexible and simply enjoy the sport. They are known for being able to do the most sparring rounds and having the best conditioning. However, flexibility is often the main reason for this.

You can notice how easily they defend their guard, and even when they get into difficult situations, they can quickly escape and continue sparring without problems when others cannot.

Additionally, they are often the last ones on the mat, looking for another round of sparring.

It is crucial to note that flexible practitioners usually experience less soreness and muscle tightness after training, which makes recovery easier and allows them to enjoy the training and recovery process more. Consequently, they can train for more hours.

Conclusion

Whether you are a beginner or someone who has been training for a long time, incorporating flexibility training into your routine is something everyone should do. Reduced risk of injury, fluid movements, and effortless training and sparring are things that everyone practicing jiu-jitsu should have in their arsenal. So, get a yoga mat, start stretching, and watch your game flourish.

If you want to know how to start and you don’t have any experience with yoga or stretching, “Yoga For Rocks” by Sebastian Brosche is a great way to start to stretch and enjoy Jiu-Jitsu much more

Yoga For Rocks by Sebastian Brosche. 

The post Flexible People Enjoy Jiu-Jitsu More: Here’s Why You’ll Want to Start Stretching Today appeared first on BJJ World.

The Fighter diet is a healthy eating plan that includes foods like meat, eggs, yogurt, and vegetables. It has fewer calories and more protein and fiber. This program helps you lose weight quickly without losing your muscles. It also makes your body work better and reduces swelling. It can also boost how well you move and exercise.

After reading this article, you will know how to use our Fighter diet to lose weight fast and without any harm for your upcoming fight. You will learn how to keep your weight the same after the fight and start eating a healthy and balanced diet.

Okay, let’s begin!

What is A Fighter Diet?

A Fighter diet is a healthy eating plan that has foods with low calories, lots of protein, and fiber. It has lean meats, eggs, low-fat dairy, and vegetables that are not starchy. This approach is about eating less calories than you use up. If you eat less than your body needs, your body will use its fat stores for energy.

You can lose weight without losing muscles.

A Fighter diet also helps you enhance your satiety, which means feeling full and satisfied after eating. Consuming foods that have lots of protein and fiber can help you digest food slower and make sure your blood sugar stays stable for maximal performance and recovery results. This prevents hunger pangs and cravings that can sabotage your weight loss efforts.

Eating like a fighter before a fight also supports your recovery from weight training and sparring. When you eat good quality protein, your body gets the building blocks it needs to make new proteins. These building blocks are called essential amino acids. Protein synthesis is the process of repairing and building new muscle tissue.

Moreover, this type of diet reduces inflammation in your body by avoiding foods that can trigger it. Inflammation is when your body’s defense system responds to injury or infection.
Long-term inflammation can make your joints, muscles, and organs hurt, get bigger, turn red, and feel warm.

It can also impair your performance, recovery, and health.

The Fighter diet is different from other popular meal plans and diets such as keto, paleo, or intermittent fasting in several ways.

• The Keto diet is a way of eating that has very few carbohydrates, a lot of fat, and some protein. It makes your body go into a state called ketosis. Ketosis happens when your body uses fat to make energy instead of carbs. This is called “keto” and it can help you lose weight, control your hunger, and make your brain work better. But, it can also lead to problems like stinky breath, trouble going to the bathroom, headaches, feeling worn out, and not getting enough important nutrients.
• The Paleo diet is a way of eating like our ancient ancestors who lived a really long time ago. The Paleo diet is made up of foods you can hunt or catch, like meat and fish, and foods you can pick, like fruits, veggies, nuts, and seeds. The Paleo diet doesn’t allow foods that are made or grown with processing, like grains, beans, milk, sugar, and salt. It may help you lose weight, feel better after eating, and reduce swelling in your body. However, it can also be expensive, time-consuming, and difficult to follow due to its strict rules. It can also lack some important nutrients such as calcium, vitamin D, and fiber.
• Intermittent fasting is a pattern of eating that alternates between periods of fasting (not eating) and feeding (eating). There are different types of intermittent fasting such as:
  • 16/8 (fasting for 16 hours and eating for 8 hours),
  • 5:2 (eating normally for 5 days and restricting calories to 500-600 for 2 days), or
  • alternate-day fasting (fasting every other day).

  Intermittent fasting can help you lose weight, improve metabolism, and enhance cellular health. It can also interfere with your social life, work schedule, and training routine due to its irregular eating patterns.

As you can see, the Fighter diet has some advantages over other diet plans in terms of simplicity, flexibility, and effectiveness. It is not a fad diet that promises quick results but compromises your health. It is a sensible diet that helps you achieve your weight loss goals while supporting your performance and recovery.

What are the Best Foods for The Fighter Diet?

The best foods for a fighter diet support weight loss without sacrificing muscle mass and keep you full and satisfied for longer periods of time. They also aid in recovery from training and fighting.

Some examples of these foods include:

• Chicken breast: A lean source of protein with about 26 grams per 100-gram serving. It also contains B vitamins, iron, zinc, and selenium essential for energy production, immune function, and muscle repair.
• Turkey: Another lean protein source with about 29 grams per 100-gram serving.
• Salmon:  A great source of protein with about 22 grams per 100-gram serving. This food has lots of omega-3 fats that can make your brain, heart, and joints healthier and reduce swelling in your body.
• Tuna: High in protein and omega-3 fatty acids with about 25 grams per 100-gram serving. However, be careful not to consume too much tuna as it can contain high levels of mercury.
• Eggs: One of the most complete sources of protein available providing all nine essential amino acids. They also contain choline which supports brain health and memory. Eggs also contain an abundance if healthy fats.
• Greek yogurt: A dairy product high in protein and low in fat with about 10 grams of protein per 100-gram serving. It also contains calcium, potassium, phosphorus, and probiotics that support bone health, muscle function, and digestive health.
• Spinach: A leafy green vegetable high in fiber and low in calories with about 3 grams of fiber per 100-gram serving.
• Broccoli:  Broccoli is a healthy vegetable that is low in calories and has a lot of fiber. It has around 2.6 grams of fiber in a serving that weighs 100 grams. This thing has sulforaphane in it, which can help fight cancer, reduce swelling, and remove harmful things from your body.
• Cucumber: A refreshing vegetable high in water and low in calories with about 95% water per 100-gram serving. It also contains vitamins C and K, potassium, and silica that support skin health, hydration, and blood pressure.
• Red pepper: A colorful vegetable high in vitamin C and low in calories with about 127 mg of vitamin C per 100-gram serving. It also contains capsaicin which can boost metabolism, reduce appetite, and relieve pain.
• Asparagus: A spring vegetable high in protein and low in carbohydrates with about 2.2 grams of protein per 100-gram serving. It also contains asparagine which can help flush excess water and salt from your body.
• Zucchini: A summer squash high in water and low in calories with about 94% water per 100-gram serving.
• Extra virgin olive oil: Your go-to for salads and cooking.

Other foods with similar nutritional profiles that are good for a fighter diet include lean beef, whey protein, green tea, almonds, and oatmeal.

What are the Worst Foods for A Fighter?

Foods that are bad for fighters have a lot of calories, fat, carbs, sugar, salt, preservatives, and other things added to them. These foods can cause weight gain instead of loss and leave you feeling hungry and unsatisfied shortly after eating. They can also impair recovery from training and sparring.

Some examples of these foods include:

• Processed meats:  Some meats like bacon, sausage, ham, salami, and hot dogs have a lot of calories, fat, salt, and harmful chemicals.
  These things can make you more likely to be very overweight, have problems with your heart, have a stroke, or develop cancer.
• Cheese (some types): Most commercial products are high in calories, fat, saturated fat, and cholesterol. It may cause bloating, gas, and constipation due to its lactose content.
• Butter:  Quite high in calories, fat, saturated fat, and cholesterol. It can block blood vessels and make blood pressure and cholesterol levels go up. It may also cause weight gain due to its high-calorie density.
• Cream: A dairy product high in calories, fat, saturated fat, and cholesterol with similar effects as butter. It may also cause digestive issues due to its lactose content.
• Pasta: A boiled product high in carbohydrates, calories, gluten, and starch. It can have similar effects as bread and may cause water retention due to its starch content.
• Corn: A grain high in carbohydrates, calories, starch, and glycemic index. It can have similar effects as potatoes and may cause allergic reactions due to its zein content.
• Beans: A legume high in carbohydrates, calories, starch, and lectins. It can have similar effects as corn and may cause digestive issues due to its lectin content.
• Sweets:  Candies, chocolates, cakes, pies, cookies, and ice creams have a lot of unhealthy stuff like calories, sugar, and fat added to them. Candy can make sugar levels, insulin levels, and fat storage go up. They may also cause dental problems due to their sugar content.
• Pastries: Some breakfast foods like croissants, muffins, donuts, and bagels have lots of calories, carbs, fat, and gluten. They can have similar effects as sweets and may cause bloating due to their yeast content.
• Alcohol: Beer, wine, spirits, cocktails, and the like have a lot of calories, carbs, and alcohol in them. They can impair liver function, dehydrate your body, and lower testosterone levels. Drinking lots of alcohol is a bad thing anyway without having to fight a trained opponent.

Results and Risks of The Fighter Diet

Following a Fighter diet correctly and consistently for two weeks can result in a loss of about 10-15 pounds of body weight. Most of this weight will come from water weight and body fat while preserving muscle mass and strength. Performance improvements such as increased speed, endurance, agility, and power may also be noticed along with increased energy levels and focus.

However, there are potential risks associated with a fighter diet, starting with dehydration.

Dehydration

This can occur due to excessive sweating during training or fighting or restricting water intake too much or too fast.

Taking diuretics or laxatives or drinking alcohol can also contribute to dehydration. Symptoms may include:

• Thirst
• Dry mouth
• Headache
• Dizziness
• Weakness
• Fatigue
• Confusion

Dehydration can occur due to several factors such as sweating excessively during training or fighting, restricting water intake too much or too fast, taking diuretics or laxatives, or drinking alcohol.

To prevent dehydration, you should drink plenty of water throughout the day and especially before and after training or fighting. You should also monitor your urine color and volume. If your urine is dark yellow or brown, or if you urinate less than usual, you may be dehydrated. If your urine is clear or pale yellow, and if you urinate frequently, you may be well hydrated.

Electrolyte Imbalance

Electrolyte imbalance happens when the levels of important minerals in your blood like sodium, potassium, calcium, magnesium, and chloride are either too high or too low.These minerals help your body control things like your nerves, muscles, fluid levels, blood pressure, and heartbeat.

Electrolyte imbalance can occur due to several factors such as sweating excessively during training or fighting, restricting water intake too much or too fast, taking diuretics or laxatives, or drinking alcohol.

To prevent electrolyte imbalance, you should drink plenty of water throughout the day and especially before and after training or fighting. Aim to eat foods rich in electrolytes like bananas, oranges, potatoes, tomatoes, spinach, yogurt, cheese, nuts, seeds, and salt.

Muscle Loss

Muscle loss is a condition where your body breaks down its own muscle tissue for energy. This can cause symptoms such as weakness, fatigue, soreness, and reduced performance.

Muscle loss can occur due to several factors such as creating a large calorie deficit, consuming insufficient protein, overtraining, or under-recovering.

To prevent muscle loss, you should create a moderate calorie deficit, consume enough protein, train appropriately, and recover properly. You should also supplement with whey protein, BCAAs, or creatine to support muscle synthesis, maintenance, and repair.

Metabolic Slowdown

This means that your body burns fewer calories at rest and during activity. This can cause symptoms such as weight loss plateau, hunger, cravings, and reduced performance.

It can occur due to several factors such as creating a large calorie deficit, consuming insufficient protein, overtraining, or under-recovering.

To prevent metabolic slowdown, you should create a moderate calorie deficit, consume enough protein, train appropriately, and recover properly. You should also cycle your calories, carbohydrates, or fat intake to keep your metabolism guessing and stimulated.

Hormonal Disruption

Hormonal disruption is a condition where your body’s production or regulation of hormones such as testosterone, estrogen, cortisol, insulin, and leptin is altered. These hormones regulate your mood, appetite, energy, reproduction, and metabolism.

it might occur due to several factors such as creating a large calorie deficit, consuming insufficient protein, overtraining, or under-recovering.

To prevent hormonal disruption, you should create a moderate calorie deficit, consume enough protein, train appropriately, and recover properly. You should also manage your stress levels, sleep well, and avoid exposure to toxins.

Rebound Weight Gain

Rebound weight gain is a condition where you regain the weight that you lost after ending your diet. This can happen due to several factors such as returning to your old eating habits overeating under-exercising or experiencing metabolic slowdown hormonal disruption or water retention

To prevent rebound weight gain you should transition gradually from a fighter diet to a more balanced and sustainable diet You should also monitor your weight and body composition regularly adjust your calorie intake and activity level according to your goals and progress rehydrate and refuel properly after workouts and maintain healthy eating habits

These are some of the potential risks of a fighter diet that you should be aware of and take precautions against. The Fighter diet is not meant to be followed for longer than two weeks or without medical supervision. It is also not suitable for everyone especially those who have medical conditions or special needs. If you have any doubts or concerns about the diet you should consult your doctor before starting it.

How to Cut Weight for a Fight with the Fighter Diet?

Cutting weight for a fight is a common practice among MMA fighters and boxers who compete in different weight classes. It means losing a lot of weight quickly, usually a day or two before weighing in.

The reason for weight cut is to have an advantage over the opponent in a fight. This is achieved by fighting in a lower weight category than your actual weight.

However, weight cutting is not easy or safe. It can harm your health, make you perform poorly, and disrupt your recovery process. Using this strategy can go wrong if you don’t do it correctly or if your opponent is better at it.

There are two main methods of cutting weight for a fight: water and carbohydrate manipulation. Both methods involve strategically adjusting your water and carbohydrate intake to manipulate your body weight.

Water Weight Manipulation

Water manipulation is essentially controlled dehydration. It is a method of cutting weight that involves reducing water intake and increasing water output to lose water weight. This can be achieved by:

• Restricting water intake
• Sweating through exercise or sauna use
• Taking diuretics such as caffeine, alcohol, or pills

While dehydration can help lose up to 10% of body weight in a short period of time, it can also have negative effects. These include impaired performance and recovery and potential health risks such as kidney failure, heart failure, stroke, or death.

To minimize the risks of dehydration, it is important to follow safe practices and guidelines.

• Dehydrate gradually: You should start reducing your water intake gradually several days before the weigh-in rather than abruptly on the day before or on the day of the weigh-in.
• Dehydrate moderately: You should aim to lose no more than 5% of your body weight through dehydration rather than 10% or more.
• Rehydrate properly: You should drink plenty of water and electrolytes after the weigh-in and before the fight to restore your hydration status and performance level.

You should also avoid drinking too much water too fast as this can cause water intoxication or hyponatremia.

Carbohydrate Manipulation

Carbohydrate manipulation is a method of cutting weight that involves manipulating your carbohydrate intake to manipulate your muscle glycogen stores and water retention. Glycogen is the stored form of carbohydrate in your muscles and liver.

There are different ways of carbohydrate manipulation such as:

• Carb depletion: This involves reducing your carbohydrate intake to less than 50 grams per day for several days before the weigh-in. This way, you deplete your glycogen stores and lose water weight along with it.
• Carb loading: This involves increasing your carbohydrate intake to more than 300 grams per day for several days before the weigh-in. This way, you replenish your glycogen stores and gain water weight along with it.
• Carb cycling: This involves alternating between low-carb and high-carb days for several days before the weigh-in. This way, you manipulate your glycogen stores and water retention without depleting or overloading them.

Changing the way you eat carbohydrates can make you lose 5% of your body weight quickly. although carbohydrate loading can be good, it can also be bad for you.

• Impaired performance: It might make you feel bloated, have gas, and cause problems with your digestion. This can affect your ability to move around comfortably and quickly.
  It can also affect how your body manages sugar and insulin, which can impact how energetic and happy you feel.
• Impaired recovery: Carbohydrate manipulation can lead to inflammation, oxidative stress, and immune suppression that can affect your muscle repair, glycogen replenishment, and electrolyte balance.
• Impaired health: Eating too many carbohydrates can cause health problems like trouble with insulin, diabetes, or a fatty liver over time.

These are some of the methods of cutting weight for a fight that you should be aware of and take precautions against. Cutting weight for a fight is not meant to be done frequently or without medical supervision.

Fight Week Diet Goals

Fight week diet is a special diet that you follow during the last week before your fight. It is different from your regular fighter diet because it has some specific goals and strategies that are designed to help you make weight and optimize your performance on fight day.

The main goals of fight week diet are:

• To lose any remaining excess body weight that you need to drop to make your weight class.
• To maintain or increase your muscle mass and strength.
• To prevent or minimize dehydration and electrolyte imbalance.
• To avoid or reduce inflammation and oxidative stress.
• To enhance your energy levels and mood.

The main strategies of fight week diet are:

• To manipulate your water and carbohydrate intake to manipulate your body weight.
• To consume high-quality, lean protein, fiber-rich vegetables, and moderate amounts of fat.
• To add important nutrients like vitamins, minerals, antioxidants, and electrolytes to your diet.

There are different methods of manipulating your water and carbohydrate intake to manipulate your body weight such as:

• Dehydration: This involves reducing your water intake and increasing your water output through sweating or taking diuretics. This can help you lose water weight quickly but it can also impair your performance, recovery, and health.

• Carbohydrate loading: This involves increasing your carbohydrate intake to replenish your glycogen stores and gain water weight along with it. This can help you increase your energy levels and performance but it can also cause bloating, gas, nd digestive issues.

• Carb cycling: This involves alternating between low-carb and high-carb days to manipulate your glycogen stores and water retention without depleting or overloading them. This can help you balance your energy levels and performance without causing too much discomfort or risk.

The Best Supplements for MMA and BJJ Fighters Cutting Weight

MMA and BJJ are two of the most demanding combat sports that require high levels of stamina, strength, power, endurance, and skill. Fighters often need to cut weight before a fight to make a certain weight class, which can be challenging and stressful for the body and mind. That’s why supplements can be very helpful for MMA and BJJ fighters who want to optimize their performance, recovery, and health.

Here are some of the best supplements for MMA and BJJ fighters cutting weight:

Pre-workout

A pre-workout supplement can give you a boost of energy, focus, and motivation before a training session or a fight. Some of the ingredients usually found in a pre-workout supplement are caffeine, beta-alanine, citrulline malate, creatine, and BCAAs.

Protein

Protein is the building block for muscle growth, repair, and recovery. It also helps you maintain your lean muscle mass while cutting weight, which can prevent muscle loss and metabolic slowdown. Protein can also keep you full and satisfied, which can help you control your appetite and cravings. Some of the best sources are protein powders like whey, casein, egg, soy, pea, and hemp. A protein shake is usually the best way to implement supplemental protein into your Fighter diet.

Omega-3

Omega-3 fats are good for your brain, heart, joints, skin, and immune system. They can also reduce inflammation, which can help you recover faster from training and injuries. Omega-3 fatty acids can also improve your mood and cognitive function, which can help you cope with stress and anxiety before a fight. Top sources include fish oil, krill oil, flaxseed oil, chia seeds, coconut oil, and walnuts.

Fat Burner

A fat burner supplement can help you burn more calories and fat while cutting weight. It can also suppress your appetite, boost your metabolism, and increase your energy levels. Some of the ingredients to look for in a fat burner supplement are green tea extract, caffeine, capsaicin, forskolin, and L-carnitine.

These are some of the best supplements for MMA and BJJ fighters cutting weight. They can help you achieve your weight goals while enhancing your performance, recovery, and health. However, remember that supplements are not magic pills that can replace a balanced diet, a proper training program, and a healthy lifestyle.

How to Use The Fighter Diet to Lose Weight (Sample Menu)

To follow a fighter diet successfully, you need to have a clear plan that outlines what to eat, when to eat, how much to eat, and how to prepare your food.

Here is a sample 2-week meal plan for a fighter diet that you can use as a guide:

By following this healthy meal plan for a week, you’ll get a balanced diet with all the essential nutrients your body needs.

As you can see, the meals in this plan provide you with enough calories, protein, carbs, and fat to fuel your training, recovery, and weight loss.

It also includes a variety of healthy foods that are rich in vitamins, minerals, antioxidants, and phytochemicals that support your health, immunity, and well-being.

You can adjust the portion sizes, food choices, or meal timings according to your preferences, schedule, or goals. However, try to stick to the general principles of a fighter diet as much as possible.

Conclusion

The Fighter diet is a two-week diet plan that can help you lose 10-15 pounds of body weight in order to make weight for a fight. It involves eating high-quality, lean protein, fiber-rich vegetables, and moderate amounts of fat while restricting water and carbohydrate intake.

A Fighter diet can improve your performance by increasing your strength, speed, power, and reach over your opponent. It can also make you feel more energetic, focused, and confident.

However, the Fighter diet is not without risks. It can impair your performance by reducing your endurance, agility, and coordination. It can also impair your recovery by affecting your muscle repair, glycogen replenishment, and electrolyte balance.

To minimize the risks of a Fighter diet, you should dehydrate and carbohydrate load gradually and moderately. You should also rehydrate and refuel properly after the weigh-in and before the fight.

You should also consult your doctor before starting a Fighter diet if you have any medical conditions or special needs.

The Fighter diet is not meant to be followed for longer than two weeks or without medical supervision. It is also not suitable for everyone especially those who are not competing in a fight. It is a temporary way to lose weight that will spare as much muscle as possible. It is not a lifestyle or a sustainable way to eat.

I wish you all the best in your weight loss journey and your fight!

The post The Fighter Diet: What BJJ/MMA Fighters Eat to Lose Weight Quickly (and Safely) appeared first on BJJ World.

So, what can you do to prevent cauliflower ears in BJJ? How can you treat it? And how can you heal it if you want to restore your normal ear shape? In this article, we will answer these questions and provide you with some useful tips on how to avoid, drain and heal cauliflower ear in BJJ.

What Is Cauliflower Ear And What Causes It?

Cauliflower ear is a deformity of the outer ear that occurs when the ear cartilage is damaged by blunt trauma. The trauma causes bleeding under the skin, which forms a pocket of blood called a hematoma. This hematoma separates the overlying skin from the cartilage and prevents blood flow and nutrients from the blood vessels from reaching the cartilage.

As a result, the cartilage dies and shrinks, and scar tissue forms around it. This gives the ear a lumpy and wrinkled cauliflower-like appearance.

Acute cauliflower ear can happen to anyone who suffers a blow to the ear, such as boxers, rugby players, or martial artists. However, it is especially common in grapplers who train in Brazilian Jiu-Jitsu, mixed martial arts, or wrestling.

This is because grapplers often experience friction and pressure on their ears during headlocks, chokes, escapes, or takedowns. The Gi material can also rub and scrape the ears and cause damage, blocking off the blood supply in the ear.

Some people are more prone to developing cauliflower ear injuries than others, depending on their genetics, specific risk factors, and the severity of blunt-force trauma.

How To Prevent Cauliflower Ears in Brazilian Jiu-Jitsu

The best way to prevent cauliflower ear in BJJ is to avoid trauma to the ear as much as possible. While it may sound simple, once you’re engulfed in a grappling exchange, this can become quite hard if you do not have a system of things to watch out for in place.

Here are a few of those:

• Adjust your rolling style. Try not to use too much pressure or force with your head when passing guard, controlling positions, or escaping chokes. Avoid getting your head stuck in tight spots where your ears can get folded or twisted. This is the most common way cauliflower ear occurs in grapplers. Tap early if you feel your ear is in danger of getting injured.
• Wear protective head gear. One of the most effective ways to prevent cauliflower ears is to wear a comfortable and durable ear guard that covers your ears and protects them from impact and friction. Choose protective headgear that fits well and does not interfere with your hearing or vision.
• Keep your ears clean and dry. Another way of preventing cauliflower ear is to avoid ear infections that can worsen the condition. Wash your ears with soap and water after every training session and dry them thoroughly. Strictly avoid wearing earrings or piercings that can irritate or injure your ears.

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How To Drain Cauliflower Ears In BJJ

If you notice any signs of cauliflower ear, such as swelling, bruising, pain, or loss of shape in your ear, you should act quickly before the blood clots and hardens. The sooner you treat it, the better your chances of preventing permanent deformity.

Here are some steps on treating acute cauliflower ear in BJJ:

• Seek professional help. The initial treatment is draining the ear. The safest and most effective way to drain the cauliflower ear is to go to a doctor or a nurse who can perform the procedure with sterile tools, local anesthetic, and proper technique. It is not recommended that you attempt to drain it yourself especially risking the use of unsterile tools such as needles or syringes that can cause infection or further damage.
• Follow the aftercare instructions. After draining the blood from your ear, you will need to apply pressure dressing, ice packs, and antibiotics as prescribed by your doctor. You will also need to keep the area clean and avoid further trauma until it heals completely.

How To Recover From Cauliflower Ear

If you have already developed cauliflower ear and want to restore your normal ear shape and function, you may need to consider surgery. However, surgery is not always necessary or recommended for everyone.

Here are some factors to consider before deciding on surgery:

• Rest your ears. Before opting for surgery, you should give your ears some time to heal naturally. Take a break from training until your ears are fully healed and no longer swollen or tender. Do not expose them to friction, heat, or moisture that can delay healing or cause infection.
• Monitor your ears. Check your ears regularly for signs of infection, inflammation, or recurrence of hematoma. If you notice any problems, consult your doctor immediately and follow their advice.
• Consider surgery. If you are unhappy with the appearance of your ears after they have healed naturally, you can opt for cosmetic surgery to restore the shape and function of an ear lobe or two. However, be aware of the risks, costs, and recovery time involved in corrective surgery.You will need to find a qualified plastic surgeon who has experience with cauliflower ear correction. You will also need to undergo anesthesia, incisions, stitches, bandages, drains, painkillers and antibiotics.
• Avoid any contact sports or activities that could injure your ears again for several weeks or months. You may also experience some swelling, bruising, numbness, or itching in your ears after surgery. Cauliflower ear severe symptoms might require repetitive surgeries and up to a year for results to become visible after the procedure(s).

How To Drain Cauliflower Ear At Home Step-By-Step

If you are tempted to drain cauliflower ear at home, you should re-think your decision. if you’re dead set on doing it yourself, at least make sure you know the correct steps and have at your disposal a cauliflower draining kit with the essential instruments.

5 Things You Need To Drain Your Cauliflower Ears

Before attempting to drain a cauliflower ear at home, you will need the following:

1. Sterile needles: You will need a sterile needle to puncture the ear and drain the fluid. It is important to use a new, sterile needle every time to prevent infection.
2. Alcohol or iodine solution: Before draining the fluid, you should clean the ear with an alcohol or iodine solution to reduce the risk of infection.
3. Gloves: It is essential to wear gloves while draining cauliflower ear to prevent the spread of infection.
4. Gauze or cotton balls: To stop the bleeding after draining the fluid, you will need gauze or cotton balls.
5. Pain relief: Draining cauliflower ear can be painful, so it is advisable to have pain relief medication on hand.

Steps To Draining Cauliflower Ear At Home

If you notice signs of cauliflower ear in the early stages, such as pain, swelling, and redness, it is important to start treatment immediately.

Here are the steps to follow:

1. Clean the ear: First, clean the affected area with an alcohol or iodine solution.
2. Apply ice: Apply ice to the affected area for 10-15 minutes to reduce swelling.
3. Drain the fluid: Using a sterile needle, puncture the ear and drain the fluid. Gently press on the ear to encourage the fluid to drain.
4. Apply pressure: After draining the fluid, apply pressure with gauze or cotton balls to stop the bleeding.
5. Monitor the ear: Keep a close eye on the ear to ensure it does not become infected. If you notice any signs of infection, such as fever or increased redness, consult a medical professional.

Safety Tips When Draining Cauliflower Ear On Your Own

When draining cauliflower ear, it is important to be gentle and patient. Avoid using excessive force or trying to extract too much fluid at once. Instead, take your time and use small, controlled movements.

It is also important to avoid inserting the needle too deeply or at the wrong angle. Make sure that you are using a sharp needle to minimize discomfort and ensure that the procedure is as quick and painless as possible. If you experience any resistance, it may be an indication that the needle is not in the right place, and you should stop immediately.

After draining the cauliflower ear, it is important to properly care for the wound to prevent infection. Clean the area thoroughly with soap and water and apply an antiseptic ointment. Use a sterile dressing to cover the wound and change it regularly.

If you feel any pain, swelling, or redness, get help from a doctor right away. It could mean you have an infection and need medical treatment.

Cauliflower Ear Draining FAQs

When To See A Doctor About Cauliflower Ear Draining?

It’s recommended to see a doctor as soon as possible if you suspect you have cauliflower ear. If the ear is swollen, painful, or red, it could be a sign of an infection, and a doctor can determine the best course of action. If you’re considering draining your cauliflower ear, it’s best to consult with a medical professional before attempting to do so on your own.

Should I Drain My Cauliflower Ear?

It’s important to consult with a medical professional before attempting to drain it on your own. They will be able to assess the extent of the injury and determine if draining is necessary. Improper draining can lead to further complications, so it’s essential to have a doctor or trained medical professional perform the procedure.

Do Cauliflower Ears Go Away?

Cauliflower ears do not go away on their own. Once the injury has occurred, the cartilage in the ear becomes deformed and can only be corrected through medical intervention. It’s important to treat cauliflower ears promptly to prevent permanent damage and disfigurement of the outer portion of the ear.

What Fluid Comes Out of Cauliflower Ear?

When a cauliflower ear is drained, the fluid that is released is typically a mixture of blood, pus, and other bodily fluids. The fluid can have a foul odor and is often accompanied by pain and swelling.

When Is It Too Late To Drain Cauliflower Ear?

It is always possible to remedy a cauliflower ear regardless of the time that has elapsed, but it is crucial to take prompt action in order to avoid irreversible harm. The longer the fluid accumulates, the more damage it can do to the ear cartilage, making it more difficult to correct the deformity.

What Happens If You Don’t Drain Your Cauliflower Ear?

If left untreated, cauliflower ears can lead to permanent disfigurement and affect your hearing to the level of serious hearing loss. The pressure from the fluid buildup can also cause pain and discomfort. Sometimes, the tissue in your ear can get hurt really bad and you might need surgery to fix it. It’s essential to treat cauliflower ear as soon as possible to prevent further complications.

 Conclusion

Cauliflower ear is a common condition among BJJ practitioners that can affect their appearance, self-esteem, and hearing. However, it is not inevitable or irreversible. By following some simple tips on how to prevent, drain and heal cauliflower ears in BJJ, you can enjoy your sport without worrying about your ears.

If you’re worried about cauliflower ear, talk to a doctor or plastic surgeon to figure out what to do. Remember that protective gear goes a long way if you have a predisposition to developing the condition. Also, early treatment is crucial to prevent permanent deformity and complications. Lately, there are some scientists claiming they can fix cauliflower ears with simple injections. So let’s see what the future will bring. Till then keep your ears safe.

Russell Brand Drained his Cauliflower Ear

https://bjj-world.com/the-end-of-cauliflower-ears-revolutionary-injection-fixes-deformed-ears/

The post Cauliflower Ear in BJJ: How to Avoid, Drain and Heal It appeared first on BJJ World.

Mat burn is a type of friction burn that can expose your skin to germs and parasites that live on the mats. This can lead to infections such as staph, ringworm, or impetigo, which can ruin your health and your training.

That’s why you need to know how to prevent and treat mat burn effectively. Time to learn how!

What is a Mat Burn?

Mat burn is a type of abrasion or friction burn that occurs when bare skin rubs against a rough surface, BJJ mats being the perfect example of one. It is similar to a carpet burn or a rope burn, which are caused by different materials to mats.

In fact, even different types of surfaces in Jiu-Jitsu mats can cause mat burn, regardless if they are smooth or textured.

Skin burns typically affect the outermost layer of your skin (the epidermis), but they can also damage the middle layer (dermis) or even the inner layer in severe cases. The symptoms of mat burn include:

• Redness
• Swelling
• Pain
• Blistering
• Rawness

Mat burns can affect any part of your body that comes in contact with the mat, but it is most common on the feet, knees, elbows, and hands. Toes mat burn is also very common. These are the areas that are most exposed to skin rubbing during Brazilian Jiu-Jitsu training, particularly without the Gi.

What Does Mat Burn Look Like?

Mat burn usually looks like a reddish or brownish patch of skin that may be swollen, blistered, or raw. It may have a circular or oval shape that follows the rough texture of the mat.

The size and depth of mat burn depend on the force and duration of the friction as well as on individual factors like skin thickness and sensitivity.

Sometimes, mat burns may also have dirt, dust, or fibers from the mats embedded in the wound. This can make it harder to clean and significantly more prone to infection.

How to Treat Mat Burn

Mat burn is usually minor and heals on their own within a week without scarring. However, you need to treat it properly to avoid complications such as infection, pain, or irritation.

You can quite easily treat mat burn at home, as long as it is not severe. A simple way to soothe burns is to do the following:

1. Remove any clothing and jewelry from the affected area. This will prevent further damage and reduce swelling.
2. Cool your burn by placing it under running water that’s either cool or room temperature for up to 15 minutes. This will reduce inflammation and pain.
3. Wash your burn gently with soap and cold water or antiseptic wipes removing any and all dirt, dust, or fibers from the wound and preventing infection.
4. Apply ointment to your burn after cleaning it. The ointment can help your burn by providing pain relief, keeping it moist, and preventing infection.
5. Cover your burn with a bandage or dressing after applying ointment to protect your wound from bacteria and irritation.
6. Change your dressing at least once a day and whenever it gets dirty or wet.
7. Monitor your wound for signs of infection, such as redness, swelling, pus, or fever. If you notice any of these signs, consult a doctor as soon as possible.
8. Avoid scratching or picking at your wound, as this can delay healing and cause scarring.

What Is The Best Ointment For BJJ Mat Burns?

There are many ointments that you can use for mat burns from the mats. Some of the most effective options include:

• Aloe vera gel is a natural extract with anti-inflammatory and soothing properties.
• Petroleum jelly, which creates a protective barrier and prevents moisture loss.
• Antibiotic creams, such as bacitracin, polysporin, neosporin, or mupirocin, to gett rid of all the bacteria and reduce inflammation.
• Vitamin E cream, to promote healing and prevent scarring (for minor burns).
• Sudocrem contains zinc oxide and other ingredients that protect the wound from irritants.

You can find these ointments over-the-counter or with a prescription at your local pharmacy.

Apply them in a thin layer of ointment after cleaning your wound as described above and before covering it with a liquid bandage or dressing.

That said, you should avoid using ointments that contain alcohol, hydrogen peroxide, or fragrance, as they can cause irritation and delay healing. Also avoid using butter, oil, lotions, or creams that are not meant for burns, as they can trap heat and worsen your condition.

Does Vaseline Help For Mat Burns?

Yes, Vaseline (a.k.a. petroleum jelly) can help with mat burn by creating a protective barrier over your wound and preventing moisture loss2. This reduces pain and itching by keeping your wound lubricated and preventing it from sticking to your dressing.

Vaseline is widely available, inexpensive, and safe to use for most people with mat burns. You should change your dressing at least once a day and remove the Vaseline gently with warm water and soap.

Keep in mind that you must avoid using Vaseline if you are allergic to it or have an open wound that is bleeding or oozing.

How To Prevent Mat Burn

The best way to prevent mat burn is to avoid getting it in the first place. This, however, usually proves challenging for people who are not used to the friction of the mats.

While you getting mat burn is usual in training, or more likely, your first tournament, there are simple ways to avoid mat burn.

Here are a few things experienced BJJ athletes and wrestlers use to prevent mat burn:

• Wear proper clothing that covers your skin and reduces friction, such as a rash guard, spats, knee pads, elbow pads, and Gis. These garments can protect your skin from direct contact with the mat and prevent abrasions.
• Train on mats that are made of smooth and durable materials and are regularly cleaned and disinfected.
• Apply moisturizer or petroleum jelly to your skin before BJJ training to keep it hydrated and lubricated. This can reduce the friction and dryness of your skin and prevent blisters. Be wary of stepping on the mats with a freshly applied layer of the above, though, as it can leave visible stains depending on the color of the mats.
• Avoid excessive sliding or dragging on the mats whenever possible. Reducing the force and duration of excessive friction helps prevent mat burn, but it will not come natural to you if you are a beginner, at least not until you master some key grappling movements first.

How Long Does It Take For Mat Burn To Heal?

The healing time of mat burn depends on these factors:

• The severity and size of your wound;
• The location and depth of your wound;
• The cleanliness and care of your wound;
• Your general health and immune system.

Generally speaking, mat burn can heal within a week without scarring if it is minor and treated properly. However, it may take longer if it is more severe or infected.

Depending on the severity of the burn, there are different timelines for complete healing:

• Mild mat burn usually heals within a few days to a week.
• Moderate mat burn will take one to two weeks to heal.
• A severe mat burn may take two to four weeks or longer to heal and will require you to see a doctor.

To speed up the healing process, you should follow the treatment steps mentioned above and keep your wound clean, moist, and protected. You should also avoid going to training, which is usually the part most people mess up. Returning to the mats with unhealed burn will only worsen the situation.

Should You Train With Mat Burn?

The answer to this question depends on how bad your mat burn is and how comfortable you feel with it. Generally speaking, you should avoid training with mat burn, particularly if it is:

• Painful or irritating;
• Bleeding or oozing;
• Infected or inflamed;
• Large or deep.

Training with a mat burn presenting as one of the above (or similar)can worsen your injury and increase your risk of infection. It can also affect your performance given that you’ll likely experience pain, irritation, bleeding, or uncomfortable sticking when you roll.

Therefore, you should take a break from training until your mat burn heals completely or at least cover it with a protective layer of clothing or bandage.

How Do You Tape Your Feet For Mat Burn?

If you have feet mat burn, you may want to tape them before training to protect them from friction and irritation. Proper taping also helps you avoid scraping off the scabs and reopening the wound.

Taping is quite easy and starts with the same initial treatment steps we covered above:

1. First, clean and dry your feet before applying tape. This will prevent potential skin infections and ensure the tape sticks well.
2. Next, use athletic tape that is flexible and breathable. Your feet will need to move naturally and it is important to prevent moisture buildup.
3. Cut the tape into strips that are long enough to cover the affected area and wrap them around your foot. You may need different sizes of strips depending on where your mat burn is located.
4. Then, apply the tape smoothly and evenly, trying to avoid any wrinkles or gaps. This will create a secure seal and prevent dirt or sweat from entering the wound.
5. Overlap the tape slightly to cover the entire wound and prevent it from peeling off. You can also use a cross pattern or a figure-eight pattern to reinforce the tape.
6. Avoid taping too tightly or loosely, as this can restrict blood flow or slip off. If you can’t wiggle your toes and feel comfortable with the tape on, it is too tight.
7. Finally, remember to change the tape regularly and remove it carefully. You should change the tape at least once a day or whenever it gets dirty or wet. Remove it gently using warm water and soap to help the process and avoid pulling or tearing the tape.

Conclusion

Mat burn is a common but preventable and treatable injury that can affect anyone who trains on mats, especially new practitioners. It is caused by friction between your skin and the mat, resulting in a first-degree burn that can be painful and prone to infection.

To prevent mat burn, you should wear proper clothing that covers your skin, use high-quality mats that are clean and smooth, apply moisturizer or petroleum jelly to your skin before training, and avoid excessive sliding or dragging on the mats.

Treating mat burn quickly requires cooling, cleaning, and dressing your wound as soon as possible, followed by the application of ointment to provide pain relief and prevent infection. Covering your wound with a bandage or dressing will help you heal faster.

The post Mat Burn In BJJ: What It Is, How To Prevent It, And How To Treat It appeared first on BJJ World.

Common Shoulder Injuries in BJJ

Common shoulder injuries are prevalent among Brazilian Jiu-Jitsu (BJJ) athletes due to the intense physical demands of the sport. Some of the most common shoulder injuries that BJJ athletes experience include rotator cuff tears, shoulder impingement, and dislocations.

• A rotator cuff tear can occur when the rotator cuff muscles, which are responsible for stabilizing the shoulder joint, become overstretched or torn.
• Shoulder impingement is another common injury that can result from the rotator cuff or bursa becoming pinched between the shoulder blade and humerus bone.
• Shoulder dislocations, on the other hand, can occur when the humerus bone pops out of the shoulder socket due to a sudden impact or fall.

These shoulder injuries can occur during BJJ training due to the nature of the sport, which involves a lot of grappling, throwing, and joint manipulation. These movements put a significant amount of stress on the shoulder joint, which can lead to injury if proper precautions are not taken. Additionally, grapplers and MMAfighters may also experience shoulder injuries due to overuse or repetitive strain from training too frequently or improperly.

To prevent shoulder injuries in BJJ, athletes should focus on building strength, mobility, and stability in their shoulder joints. This is where kettlebell workouts come in handy.

How Kettlebell Workouts Can Prevent Shoulder Injuries in BJJ

By incorporating kettlebell exercises into your training routine, you can improve your shoulder strength and stability, ultimately reducing your risk of shoulder injuries.

Improved shoulder strength and stability can prevent injuries during BJJ training by increasing the athlete’s ability to maintain proper technique and form. When a grappler’s shoulders are weak or unstable, they are more susceptible to incorrect positioning or overextension, leading to strain or injury.

A kettlebell workout can help you maintain proper form, reducing the risk of injury during training and competition. There are several specific kettlebell exercises that can help with injury prevention in BJJ.

The 5 Best Shoulder Exercises With A Kettlebell

The top exercises you can use to put together a kettlebell shoulder workout for Jiu-Jitsu and MMA are a blend of strength and mobility exercises, done with one or two kettlebells. The following 5 are your best bet, but you don’t have to use all of them in every workout you do using a kettlebell.

1. One Arm Kettlebell Swing

The one-arm kettlebell swing is a popular exercise among these athletes due to its ability to develop full-body strength and explosive power. It should be a staple in any kettlebell shoulder workout for combat athletes.

• What Are Kettlebell Swings?

Kettlebell swings are a dynamic exercise that involves swinging a kettlebell between the legs and up to chest height. This exercise targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the shoulders, core, and grip strength.

• Kettlebell Swing Benefits

The one-arm kettlebell swing offers numerous benefits for grappling and MMA athletes. It helps to improve the explosive power of the shoulders and hips, which is essential for throwing opponents and executing takedowns. Additionally, the exercise improves grip strength.

• How to do the One Arm Kettlebell Swing?

1. To perform the one-arm kettlebell swing, start by standing with your feet shoulder-width apart and the kettlebell on the ground in front of you.
2. Hinge at the hips and grasp the kettlebell with one hand, keeping your arm straight and shoulder blades retracted.
3. Engage your glutes and hamstrings, and use your momentum to swing the kettlebell between your legs, then explosively extend your hips and swing the kettlebell up to chest height.
4. Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.

• Variations of Kettlebell Swing

There are several variations of the kettlebell swing that athletes can incorporate into their training routine for additional challenge and variety.

• The double kettlebell swing involves using two kettlebells, one in each hand, to increase the load and challenge the core and grip strength.
• The alternating kettlebell swing involves using one kettlebell, switching the hand that controls it at the highest portion of the swing, developing hand-eye coordination and speed.

2. Kettlebell Halos

One exercise that’s particularly effective for targeting the shoulders is the kettlebell halo. It is low-impact and one of the best mobility and strength exercises for shoulder development.

• What Are Kettlebell Halos?

The kettlebell halo is a shoulder exercise that involves holding a kettlebell upside down by the handle and moving it around your head in a circular motion. This exercise targets the shoulders, upper back, and core, and it’s particularly effective for improving shoulder mobility and stability.

• Kettlebell Halo Benefits

The kettlebell halo offers several benefits for grappling and MMA athletes. It improves shoulder mobility and flexibility, as well as targeting the muscles of the upper back, which are important for maintaining good posture during grappling exchanges. The kettlebell halo also helps increase shoulder stability, which is essential for preventing injuries during training and competition.

• How to do the Kettlebell Halo?

1. To perform the kettlebell halo, start by holding the kettlebell upside down by the handle with both hands.
2. Stand with your feet shoulder-width apart and engage your core.
3. Move the kettlebell in a circular motion around your head, making sure to keep your elbows close to your body and your shoulders relaxed.
4. Complete the desired number of repetitions in one direction before switching to the other direction.

• Variations of Kettlebell Halos

There are several variations of the kettlebell halo that can challenge your shoulder stability and mobility in different ways.

• One variation is to perform the exercise while kneeling, which can increase the demands on your core and upper back muscles.
• Another variation is to perform the exercise with one arm at a time, which can help to improve shoulder asymmetry and balance.
• Finally, you can add a press at the top of the halo motion to make the exercise more challenging and improve shoulder strength and power.

3. Kettlebell Windmills

The windmill is truly an irreplaceable exercise when it comes to a kettlebell shoulder workout for functional strength and improved upper body performance.

• What Are Kettlebell Windmills?

The kettlebell windmill is a shoulder exercise that targets the shoulders, upper back, and core. It involves holding a kettlebell above your head with one arm while simultaneously bending at the waist and lowering the opposite hand toward the ground. This exercise is particularly effective for improving shoulder mobility and stability.

• Kettlebell Windmills Benefits

The kettlebell windmill offers several benefits for grappling and MMA athletes.

It improves shoulder mobility, which is crucial for executing throws, takedowns, and submissions. it also helps develop upper body balance in a wide range of angles, as the range of motion of this exercise is pretty big.

• How to do Kettlebell Windmills?

To perform the kettlebell windmill, start by standing with your feet shoulder-width apart and holding a kettlebell in your right hand above your head.

1. Rotate your left foot outwards slightly and bend your left knee while keeping your right leg straight.
2. Slowly hinge at your hips and lower your left hand towards the ground while keeping your eyes on the kettlebell.
3. Pause briefly at the bottom of the movement before returning to the starting position.
4. Complete the desired number of repetitions before switching to the other side.

• Variations of Kettlebell Windmills

One variation is to perform the exercise with two kettlebells, holding the second one in the arm that goes to reach toward the ground.

Another variation is to perform the exercise with a slightly wider stance to increase your hip mobility and range of motion.

4. Kettlebell Bottoms-Up Press

The Kettlebell Bottoms-Up Press is a challenging exercise that targets the shoulders, triceps, and core. This exercise involves holding the kettlebell upside-down, with the bottom of the kettlebell facing up, and pressing it overhead. It requires a lot of shoulder stability and control to keep the kettlebell from flipping over.

• What Are Kettlebell Bottoms-Up Presses?

Kettlebell Bottoms-Up Presses are a variation of the traditional overhead press exercise. The difference is that the kettlebell is held upside-down, with the bottom facing up, and the handle is gripped tightly to prevent it from flipping over. It can be done with one or two kettlebells, depending on your strength level and training goals.

• Kettlebell Bottoms-Up Press Benefits

The Kettlebell Bottoms-Up Press offers a number of benefits for grappling and MMA athletes. This exercise primarily helps improve shoulder strength and stability, which can help prevent injuries during training and competition. It also requires a lot of grip strength,

• How to do the Kettlebell Bottoms-Up Press?

To perform the Kettlebell Bottoms-Up Press, start by holding the kettlebell upside-down, with the bottom facing up and the handle gripped tightly.

1. Press the kettlebell overhead, keeping it upside-down and stable throughout the movement.
2. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
3. It’s important to maintain proper form throughout the exercise and to start with a lighter weight to build up strength and stability.

• Variations of Kettlebell Bottoms-Up Press

There are several variations of the Kettlebell Bottoms-Up Press that athletes can try to challenge themselves and target different areas of the shoulders and core.

• One variation is the Half-Kneeling Bottoms-Up Press, which involves performing the exercise in a half-kneeling position to challenge core stability and balance.
• Another variation is the One-Arm Bottoms-Up Press, which involves performing the exercise with one arm at a time to focus on unilateral strength and stability.

5. Kettlebell Armbar

The kettlebell armbar is an exercise that can help build shoulder strength, and stability. This exercise involves lifting a kettlebell from a supine position while keeping the arm completely straight and turning to your side as if you were going to perform a Turkish get-up.

• What Are Kettlebell Armbars?

Kettlebell armbars are a type of kettlebell exercise that focuses on building shoulder stability. The naming, as you might’ve guessed, is down to the similarity between the final position for finishing a BJJ armbar and the arm position during this exercise.

• Kettlebell Armbar Benefits

Kettlebell armbars are a highly effective exercise for improving shoulder and stability. This exercise targets the rotator cuff muscles, which are essential for shoulder health and injury prevention.

• How to do the Kettlebell Armbar?

To perform the kettlebell armbar, lie on your back with your legs straight.

1. Hold the kettlebell in one hand with your arm extended completely as if bench pressing.
2. Bend the leg on the side where you’re holding the kettlebell and extend the free arm over your head.
3. Push with the bent leg so that you turn sideways, transferring the leg in front of you when you’re tilted 90 degrees in regard to the starting position.
4. Hold the position with the arm outstretched for a desired amount of time.
5. Get back to the starting position.
6. Repeat on the other side.

• Variations of Kettlebell Armbars

The kettlebell armbar also works great if you hold the kettlebell upside down, like for the Bottoms-Up press. Be mindful, though, that this is a much more difficult variation of the exercise and only introduce it into your kettlebell shoulder workout when you’ve mastered the basic one.

Specific Kettlebell Shoulder Workout for BJJ

If you’re looking to prevent shoulder injuries in BJJ, incorporating a kettlebell shoulder workout into your training routine can be a great way to build strength and stability in your shoulders. Here’s a sample circuit kettlebell shoulder workout you can try involving some of the exercises above:

When incorporating these exercises into your training routine, start with a weight that you can manage with good form and gradually increase the weight as you get stronger. Aim to do this workout 2-3 times per week in addition to your regular BJJ training. By building strength and stability in your shoulders with a kettlebell shoulder workout, you can help prevent injuries and improve your performance on the mat.

Kettlebell Jiu-Jitsu FAQ

• Are kettlebells good for BJJ?

Yes, kettlebells can be good for BJJ as they can improve overall strength, mobility, and endurance, which are all beneficial for BJJ practitioners.

• Are kettlebells good for shoulders?

Yes, kettlebells can be good for shoulders as they can improve shoulder strength, stability, and mobility, reducing the risk of shoulder injuries.

• Are kettlebell swings good for shoulders?

Also yes, kettlebell swings can be good for shoulders as they can improve shoulder strength, power, and endurance.

• Are kettlebells good for martial arts?

Yes, kettlebells can be good for martial arts as they can improve overall strength, mobility, and endurance, which are all beneficial for martial artists.

• Can you build big shoulders with kettlebell?

Yes, you can build big shoulders with kettlebells by doing exercises that target the deltoids, such as overhead presses, lateral raises, and front raises, with heavy kettlebells.

• Is it OK to do kettlebells everyday?

It depends on your fitness level and goals. It is generally recommended to have at least one rest day between kettlebell workouts to allow for recovery.

• How heavy should my kettlebell be?

The weight of your kettlebell depends on your fitness level, goals, and the exercise you are doing. As a general guideline, beginners can start with a 8-12 kg kettlebell for upper body exercises and 12-16 kg for lower body exercises.

• Are weights good for BJJ?

Weights can be good for BJJ as they can improve overall strength and conditioning, which can enhance BJJ performance and reduce the risk of injuries.

• Why do fighters use kettlebells?

Fighters use kettlebells because they can improve overall strength, power, and endurance, which are all important for combat sports performance.

• Is a kettlebell better than a barbell for MMA?

It depends on the exercise and the individual’s goals. Kettlebells can be a great tool for MMA training as they can improve functional strength, power, and endurance, but barbells can also be useful for strength training.

Conclusion

Shoulder strength and injury prevention are essential for BJJ athletes to perform at their best and avoid potential injuries. A kettlebell shoulder workout is an effective way to target the shoulder muscles and prevent injuries in BJJ and MMA. By incorporating kettlebell exercises into a training routine, you can greatly improve your performance and reduce the risk of shoulder injuries. Remember to always use proper form and consult with a trainer or healthcare professional before starting any new exercise routine. 

The post Kettlebell Shoulder Workout & How it Prevents Injuries in BJJ appeared first on BJJ World.

Strength Training For BJJ

Strength training is a crucial aspect of Brazilian Jiu-Jitsu that can enhance overall performance and reduce the risk of injury. Incorporating strength training exercises into your BJJ training routine can provide numerous benefits, from increased power and explosiveness to improved grip strength and flexibility.

Physical Demands Of BJJ

BJJ is a martial art that requires significant physical demands. Practitioners need to have strength, endurance, and agility to perform the various techniques and movements. While many focus on mastering techniques, it’s equally important to have a solid foundation of strength and conditioning to improve performance and prevent injuries. This is where the 5/3/1 program comes in.

Benefits Of Strength Training For BJJ

There are numerous benefits to incorporating strength training into BJJ training, and the 5/3/1 program can help practitioners achieve these benefits. First, strength training can help BJJ practitioners prevent injuries by improving the strength of the muscles and joints used in BJJ movements. Second, it can improve overall performance by increasing strength and power, allowing practitioners to execute techniques with more force and speed. Third, strength training can enhance endurance, which is essential in BJJ where matches can last from 5 minutes to over 20 minutes.

The 5/3/1 Program Explained

The 5/3/1 program is a strength training program that focuses on increasing strength and power. It’s a popular program among athletes, including BJJ practitioners. The program is designed to be simple and straightforward, making it easy to follow for beginners and seasoned athletes alike.

What Is The 5/3/1 Program?

In essence, it’s a training program designed to increase strength and power by focusing on multi-joint lifts, such as squats, deadlifts, and bench press. The program is based on the principle of progressive overload, which means that the weight lifted is gradually increased over time to challenge the muscles and promote strength gains.

The 5/3/1 Method Training Cycle

The 5/3/1 method is a training cycle that is typically run over a four-week period. During the first three weeks, the athlete performs the same exercises with gradually increasing weights. The cycle includes a deload week (the fourth week), during which the weight is reduced to allow for recovery and to prevent injury. The program is designed to be flexible, allowing athletes to customize it to their individual needs and goals.

How Much Weight To Lift In The 5/3/1 Program

One of the key components of the 5/3/1 program is determining how much weight to lift. This is based on the athlete’s one-rep max, or the maximum weight they can lift for one repetition. The program is structured around a specific percentage of the one-rep max, with different percentages used for different cycles. In other words you’ll need to figure out your one-rep max for the lifts you’ll use and do some simple math to see the program up.

How to Use the 5/3/1 Method

Basic Multi-Joint Lifts

The program should focus on basic multi-joint lifts, which are the most effective for building strength and power. These are the bench press, deadlift and back squat.

Starting Light

Even if you are an experienced lifter, it’s essential to start with light weights and focus on proper form and technique when you’re attempting a 5/3/1/ cycle for the first time. This is especially important for beginners who are just starting with the program.

Progress Slowly

Using the 5/3/1 method is straightforward, but it’s important to follow some basic guidelines. It is crucial not to rush adding weight, but rather progress slowly over time, gradually increasing the weight to avoid injury and allow the body to adapt. There is no need to try and load the bar with big increments every time you start a new cycle. Even the slightest increase in weight is going to be enough to make you better.

Why The 5/3/1 Program Is Effective

The program is an effective strength training program for BJJ athletes because it is simple, can be done in any commercial gym and it focuses on using many muscles during a single lift. It is also very time-efficient and proven to increase strength and power in a short time. However, it’s important to consider that the program does not only have benefits, but also some limitations, which can be customized to reflect the needs and goals of grapplers.

The Benefits Of The 5/3/1 Program For BJJ

5/3/1 is beneficial for making grapplers functionally stronger and reducing the risk of injury in BJJ athletes. The program prioritizes proper form and technique over lifting heavy weights, which minimizes the chances of injury caused by incorrect movements.

Additionally, the program includes assistance work such as pull-ups, chin-ups, and dips, which helps to develop the stabilizing muscles and promote joint health. As a result, BJJ athletes who follow the 5/3/1 program can experience improved joint stability and mobility, leading to a lower risk of injury during training and competition.

Increased Strength

One of the primary benefits of the 5/3/1 program is increased strength. By focusing on multi-joint lifts and gradually increasing weight, the program helps to build muscle mass and increase strength. This increased strength can translate to better grappling techniques, improved takedowns, and better control over opponents.

Improved Endurance

Another key benefit of the 5/3/1 program is improved endurance. The program is designed to challenge the body and promote adaptation, leading to better overall fitness and endurance. This can be especially beneficial for BJJ athletes, who need to maintain their endurance, changing the power output many times throughout a match.

Reduced Risk Of Injury

The 5/3/1 program can also help reduce the risk of injury for BJJ athletes. By focusing on proper form and technique, athletes can minimize the risk of injury during training and competition. Additionally, the program includes a deload week to allow for recovery and prevent overtraining, which can lead to injury.

What are 5/3/1’s Limitations For BJJ Athletes

While the 5/3/1 program offers many benefits, it’s important to note that it does have some limitations for BJJ athletes. They are easy to address though, as grapplers do not need to train the same as powerlifters or bodybuilders, and with slight adjustments, the program can do wonders for everyone.

Too Much Training Volume Per Week

One limitation is that the program is originally designed for four training sessions per week, which may be excessive for some athletes. Training BJJ 3-5 times a week and lifting weights for 4 days a week is too much even for professional athletes. Luckily, there are easy adaptations of the program that make ti great for Jiu-Jitsu, like organizing it into two sessions per week.

No Specific Speed Training

Additionally, the program does not include specific speed training, which are both important components of BJJ performance. That said, the stronger you get, the easier it is to incorporate speed training, and the program’s founder, Jim Wendler, has some versions of the program that account for the lack of speed training in the original few templates of the program.

The 5/3/1 Program For Jiu-Jitsu

Setting up the 5/3/1 program for Brazilian Jiu-Jitsu is pretty straightforward, but does require a bit of math and a realistic estimate of what you can actually pull off. in the following section of the article we’ll provide a sample training program design and schedule which is just a recommendation. If you truly want to understand how the program works, you should read Jim Wendler’s books on it.

How to Set Up the Program

To set up the 5/3/1 program for Jiu-Jitsu, you first need to determine your one-rep max (1RM) for each lift you plan to incorporate into your training program. Once you have established your 1RM, you can use a 5/3/1 calculator to determine the weight to use for each set. The program consists of four main lifts – squat, bench press, deadlift, and overhead press – and you will perform each lift on a different day of the week.

Sample Training Program Design And Schedule

Day 1: Squat & Bench Press

• Warm-up: 5 minutes of cardio.
• Squat: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Bench Press: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Accessory work for squats (pick two): Leg press, leg curls, calf raises.
• Accessory work for bench (pick two): Dumbbell rows, tricep extensions, bicep curls.

Days 2&3: Rest Days (from lifting)

Day 4: Deadlift & Overhead Press

• Warm-up: 5 minutes of cardio.
• Deadlift: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Overhead Press: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Accessory work for deadlift (pick two): Pull-ups, leg curls, calf raises.
• Accessory work for overhead press (pick two): Dumbbell rows, lateral raises, bicep curls.

Day 5-7: Rest Days (from lifting)

Common Mistakes to Avoid With The 5/3/1 Program

In order to achieve optimal results with the 5/3/1, it is crucial to avoid common mistakes and follow some tips for using the 5/3/1 method. These are the things you do not want to do while using Jim Wendler’s popular training method for strength and power:

1. Overtraining: Overtraining can lead to injury and burnout. Make sure to follow the program’s prescribed rest days and listen to your body’s signals.
2. Ignoring Mobility Work: Mobility work is crucial for BJJ athletes to maintain proper range of motion and prevent injury. Don’t overlook mobility exercises in your training program.
3. Not Tracking Progress: Keep track of your progress, such as your weight lifted and reps completed. This will help you adjust your training program as needed and stay motivated.
4. Don’t Customize: The 5/3/1 program is designed to be followed as written. Don’t try to customize the program to fit your needs or goals without understanding its underlying principles.
5. Take It Easy with Assistance Work: Assistance exercises can help you build strength in specific areas, but don’t overdo it. Stick to the prescribed exercises and reps and avoid adding too much assistance work.
6. Start with the Right Weights: Start with weights that are challenging but manageable. Overestimating your strength can lead to injury and frustration.
7. Progress Slowly: Progress slowly with the weights and don’t try to rush through the program. Building strength takes time and patience.

Tips for Using the 5/3/1 Method

1. Focus on Multi-Joint Lifts: The 5/3/1 program focuses on multi-joint lifts such as squats, deadlifts, and bench press. These exercises recruit more muscle fibers and are more effective at building overall strength.
2. Follow the Training Cycle: The 5/3/1 program consists of four-week training cycles. Stick to the prescribed reps and weights for each week of the cycle.
3. Start Light: The first week of each cycle is designed to be a deload week to allow your body to recover. Start with lighter weights and work your way up.
4. Use Proper Form: Use proper form and technique when performing each exercise. Poor form can lead to injury and reduce the effectiveness of the exercise.

By avoiding common mistakes and following these tips, you can maximize the benefits of the 5/3/1 program for BJJ athletes. The program is designed to build overall strength and improve performance, but it requires patience, discipline, and proper execution.

5/3/1 FAQ

The 5/3/1 program has gained significant popularity over the years as an effective strength training program. But, with its popularity comes a lot of questions from curious individuals. Below are some frequently asked questions about the 5/3/1 program.

How do I calculate my 1RM?

Your 1RM or one-rep max is the maximum amount of weight that you can lift for one repetition. It’s important to know your 1RM to determine the correct weights to use in the 5/3/1 program. To calculate your 1RM, you can use a 1RM calculator or perform a 1RM test. However, it’s important to note that performing a 1RM test can be risky and should only be done with proper supervision.

Who is the 5/3/1 program good for?

The 5/3/1 program is suitable for individuals who want to increase their strength and overall fitness levels. It’s especially useful for powerlifters, athletes, and people who engage in combat sports like BJJ. However, it’s important to note that the program may not be suitable for beginners as it requires some level of experience with lifting weights.

Is the 5/3/1 program good for beginners?

The 5/3/1 program may not be suitable for beginners as it requires some level of experience with lifting weights. Beginners should start with a simpler program and gradually work their way up to more advanced programs like the 5/3/1 program.

Is the 5/3/1 program good for BJJ?

Yes, the 5/3/1 program can be beneficial for BJJ practitioners as it helps to increase strength, improve endurance, and reduce the risk of injury. However, it’s important to note that the program should be complemented with BJJ training and mobility work.

What is the 5/3/1 Jim Wendler program?

The 5/3/1 Jim Wendler program is a strength training program developed by Jim Wendler. It’s based on the 5/3/1 program principles and focuses on the four main lifts: the bench press, squat, deadlift, and overhead press.

What is a 5/3/1 program example?

A 5/3/1 program example involves performing the four main lifts (bench press, squat, deadlift, and overhead press) using the 5/3/1 program principles. For example, on week one, you would perform three sets of five reps at 75% of your 1RM, followed by three sets of three reps at 85% of your 1RM, and one set of five reps at 65% of your 1RM.

Conclusion

To make the most of the 5/3/1 program for BJJ, it is important to set it up correctly and avoid common mistakes, such as overtraining, ignoring mobility work, and not tracking progress. By starting with the right weights and progressing slowly, BJJ practitioners can achieve their strength training goals while avoiding injury.

The post Maximize Your BJJ Performance: Introducing The 5/3/1 Program appeared first on BJJ World.

Why Do You Get Sore Forearms From BJJ?

If you practice BJJ, you may experience sore forearms, which can be uncomfortable and even debilitating. The stress on the forearms is pretty significant during grappling, with all the grabbing, pulling, twisting, and rotating we do with our arms. Forearm pain is not something that is too dangerous, but it shouldn’t be taken lightly either.

What is Forearm Pain?

Forearm pain is a common condition that affects many people, especially those who perform repetitive activities that involve the wrists and arms (like grapplers). The pain can be felt anywhere from the wrist to the elbow and can range from mild discomfort to severe pain. Forearm pain can be caused by various factors, including overuse, injury, and pre-existing medical conditions.

What Causes Forearm Pain?

There are several factors that can cause forearm pain in BJJ practitioners. One of the most common causes is overuse of the forearm muscles. When you train BJJ regularly, your forearms are constantly engaged, which can lead to inflammation and soreness.

Another cause of forearm pain is improper technique. If you’re using less than optimal mechanics when performing BJJ techniques, you are most likely putting undue stress on your forearms. This can lead to strains, sprains, and other injuries which are very uncomfortable for a few days.

Other factors that can contribute to a sore forearm and localized pain in BJJ include:

1. Poor conditioning of the forearm muscles.
2. Lack of proper warm-up and cool-down exercises.
3. Inadequate rest and recovery time between training sessions.
4. Using a grip that is too strong or too weak.
5. Excessive gripping or holding during training.

How to Prevent A Sore Forearm And Forearm Pain in BJJ?

Fortunately, there are several steps you can take to prevent forearm pain in BJJ.

1. Conditioning. First and foremost, it’s important to properly condition your forearm muscles. This can be achieved by performing specific exercises that target the forearm muscles, such as wrist curls, reverse wrist curls, and grip strength exercises.
2. Mobility. Additionally, incorporating proper warm-up and cool-down exercises into your training routine can help prevent forearm pain. Stretching and foam rolling will help increase blood flow and reduce inflammation in the forearms.
3. Technique. Proper technique is also crucial in preventing forearm pain. Make sure you’re using mechanics as opposed to strength when performing BJJ techniques, in order to avoid overusing your forearms. Be sure to take breaks when needed and avoid excessive gripping or holding during training.
4. Nutrition. Eating a healthy, balanced diet and staying hydrated can help to prevent muscle fatigue and soreness. It’s recommended to consume a diet rich in protein, complex carbohydrates, and healthy fats to support muscle growth and repair.

How Do You Soothe A Sore Forearm?

Sore forearms can be a real pain, especially if you engage in activities that require repetitive arm movements, such as grappling or MMA. Gi Jiu-Jitsu is particularly taxing on the forearms. Fortunately, there are effective massages and stretches that can help soothe a sore forearm and promote faster recovery.

Massages To Relieve Pressure

Massages can help alleviate pressure and tension in the forearm muscles, allowing for better blood flow and faster recovery. Here are some effective massages to try:

Barbell Massage: Using the thick part of a barbell, roll the forearm muscles from the elbow to the wrist. Apply moderate pressure and focus on the areas that feel the most tender or sore.

Dumbbell Forearm Massage: Using the end part of a dumbbell, roll the forearm muscles from the elbow to the wrist, applying pressure. This massage is especially effective for targeting the extensor muscles in the forearm.

Lacross Ball Self Myofascial Release: Place a lacrosse ball on a flat surface and roll the forearm muscles over it, applying pressure as needed. This massage is ideal for targeting specific trigger points.

Self-Applied Pressure Point Massage: Apply pressure with your fingers or thumb to the tender areas in your forearm muscles. Hold the pressure for a few seconds, release, and repeat as needed.

Self Myofascial Release With Joint Flossing Technique: Use a foam roller or a massage ball to release tension in the forearm muscles. Prior to rolling tie the forearm with a specialized flossing band to restrict blood flow.

Stretching To Relieve Pressure

Stretching is another effective way to relieve pressure and tension in the forearm muscles and get rid of a sore forearm from grappling. Here are some useful stretches to try:

1. Wrist Extensor Stretches: Place your arm straight in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm muscles.
2. Wrist Flexor Stretches: Place your arm straight in front of you with your palm facing up. Use your other hand to gently push your fingers down towards your wrist until you feel a stretch in your forearm muscles.
3. Wrist Pronator Stretch: Place your arm straight in front of you with your palm facing down. Use your other hand to gently rotate your forearm towards your body until you feel a stretch in your forearm muscles.
4. Wrist Supinator Stretch: Place your arm straight in front of you with your palm facing up. Use your other hand to gently rotate your forearm away from your body until you feel a stretch in your forearm muscles.

How To Strengthen Your Forearms For Grappling

If you’re a grappler, having a strong grip and forearms can be a game-changer. It can help you dominate your opponent, maintain control, and prevent injuries. Here are five of the best Jiu-Jitsu grip and forearm exercises to help you improve your grappling game.

• Farmer’s Walks

Farmer’s walks are a great exercise for building grip strength and overall forearm endurance. To perform this exercise, grab a pair of heavy dumbbells or kettlebells and walk a set distance, keeping your shoulders back and your core engaged.

• Plate Pinches

Plate pinches are another fantastic grip and forearm exercise that can be done with any weighted plate. Simply grab the plate with your fingertips, hold it for a set amount of time, and then release. Increase the weight and duration over time to continue building strength.

• Pull-Ups

Pull-ups are a classic exercise that can improve your grip and forearm strength. Not only do pull-ups work your back and biceps, but they also engage your forearms as you grip the bar.

• Reverse Barbell Curls

Reverse barbell curls specifically target your forearm muscles, including your wrist extensors. To perform this exercise, grip a barbell with an overhand grip and curl it up towards your shoulders.

• Gripping a Gi

One of the most effective ways to strengthen your grip and forearms for grappling is to practice gripping a Gi. Grab onto your partner’s Gi during training and hold on tight. Focus on using your fingertips and keeping your grip firm and steady.

Incorporating these exercises into your training routine can help you improve your grip and forearm strength, giving you a significant advantage in Jiu-Jitsu and other grappling sports. Remember to start with lighter weights and gradually increase the intensity over time to prevent injury and maximize results.

How Long Does A Sore Forearm Take To Heal?

Sore forearms can be a common complaint among athletes, especially grapplers, weightlifters, and individuals who perform repetitive arm movements. The amount of time it takes for a sore forearm to heal depends on the severity of the injury, the individual’s overall health, and their adherence to proper treatment and rehabilitation methods.

Mild cases of forearm soreness caused by overuse or minor strain can heal within a few days to a week with proper rest, ice, compression, and elevation.

More severe cases of forearm pain, such as those caused by a fracture or torn muscle, can take several weeks or even months to heal fully.

To speed up the healing process, it’s essential to avoid activities that aggravate the injury and focus on rest and proper rehabilitation. This may include stretching, massage, physical therapy, or other forms of treatment recommended by a healthcare professional.

It’s crucial to note that returning to regular activities too quickly can further damage the forearm muscles and prolong the healing process. It’s essential to listen to your body and consult with a healthcare professional to determine the appropriate timeline for returning to your regular activities.

Conclusion

Forearm pain is a common issue for BJJ practitioners, but it doesn’t have to be a hindrance to your training. By understanding the causes of forearm pain, how to prevent it, and how to soothe it if you do experience it, you can continue to train effectively and improve your grappling game. Strengthening your forearms with the five best Jiu-Jitsu grip and forearm exercises can also help prevent future injuries and give you a significant advantage on the mat.

The post Solutions For A Sore Forearm From BJJ: Best Practices And Stretches appeared first on BJJ World.

Benefits Of Using A Weighted Plate For Weight Training For Jiu-Jitsu

As a Jiu-Jitsu athlete, incorporating weight training into your routine can help improve your overall performance on the mat. While traditional free weights such as dumbbells and barbells are effective, using a weighted plate can offer unique benefits that can enhance your training.

Increases Grip Strength

One of the most significant benefits of using a weighted plate for strength training is that it can help to increase your grip strength. When performing exercises such as plate pinches or farmer’s walks, the smooth surface of the plate can be challenging to hold onto, forcing you to use more grip strength to maintain control. Improved grip strength can be especially beneficial in Jiu-Jitsu, where controlling your opponent and maintaining a strong grip is essential.

Enhances Core Stability

Another benefit of using a weighted plate is that it can enhance your core stability. Exercises such as plate twists and overhead presses can help to engage your core muscles, promoting better balance and stability. This can be especially beneficial in Brazilian Jiu-Jitsu, where a strong core is essential for maintaining proper posture and control during takedowns and grappling.

Offers Versatility

Weighted plates can be used in a wide variety of exercises, making them a versatile tool for your weight training routine. Whether you’re performing squats, lunges, or overhead presses, incorporating a weighted plate can add an extra challenge to your workout. Additionally, weighted plates come in a range of sizes and weights, allowing you to increase the resistance as you become stronger and more advanced in your training.

Promotes Joint Health

Using a weighted plate workout can also promote joint health. Exercises such as plate squats and lunges can help to strengthen the muscles around your knees and ankles, promoting better stability and reducing the risk of injury. This can be especially important for BJJ athletes, who rely heavily on their lower body strength during takedowns and ground work.

Incorporating A Weighted Plate Workout Into Your Weight Training Routine

To incorporate a weighted plate workout into your weight training routine for Jiu-Jitsu, start with simple exercises such as plate pinches and farmer’s walks. From there, you can progress to more advanced exercises such as plate twists, overhead presses, and lunges. Be sure to start with a lighter weight and focus on proper form and technique to prevent injury. Gradually increase the resistance as you become stronger and more comfortable with the movements.

The 10 Best Exercises To Do With A Weight Plate

Weight plates offer a versatile tool for exercises that work for multiple muscle groups simultaneously, helping to build functional strength that translates well to the mats. The following 10 exercises are particularly helpful for grapplers to do.

1. Plate Loaded Squats: Load a weight plate onto your back, or hold it in front of your chest, holding it in place with your hands. Squat down and then stand back up, engaging your core and leg muscles.
2. Russian Twist: Sit on the floor with your knees bent, holding a weight plate with both hands in front of your chest. Lean back slightly and twist your torso from side to side, engaging your oblique muscles.
3. Plate Loaded Lunges: Hold a weight plate at your chest or overhead while performing lunges, alternating legs to work both sides.
4. Overhead Plate Press: Hold the weight plate overhead, then press it up towards the ceiling, engaging your shoulders, arms, and upper back.
5. Plate Loaded Deadlifts: Place a weight plate on the ground, then stand with your feet shoulder-width apart, gripping the edges of the plate. Hinge at the hips and lift the plate off the ground, engaging your glutes and hamstrings.
6. Plate Loaded Bent Over Rows: Hold a weight plate with both hands and hinge forward at the hips. Keeping your elbows tucked in, pull the plate towards your chest, engaging your upper back and biceps.
7. Plate Loaded Plank Rows: Place a weight plate on the ground and get into a plank position with your hands on the plate. Alternating sides, lift the plate off the ground and row it towards your ribcage, engaging your core and upper back.
8. Plate Loaded Sit-Ups: Hold a weight plate against your chest while performing sit-ups, engaging your core and abs.
9. Plate Loaded Push-Ups: Place a weight plate on the ground and perform push-ups with your hands on the plate, engaging your chest and triceps.
10. Plate Loaded Thrusters: Hold a weight plate at your chest and perform a squat, then stand up and press the plate overhead, engaging your legs, core, and shoulders.

Incorporating these 10 exercises into your training routine can help you build strength, power, and functional fitness that translates well to the mats.

Full-Body Weight Plate Workout Circuit For Grappling Strength

If you’re looking for a full-body workout that can help you improve your grappling strength, look no further than the weight plate circuit workout. With this routine, you’ll work multiple muscle groups at once, using a simple and versatile piece of equipment.

Here’s how to do the full-body weight plate circuit workout for grappling strength:

1. Overhead Press: Start by holding a weight plate with both hands, with your arms fully extended overhead. Slowly lower the weight down towards your shoulders, then press it back up to the starting position. Repeat for 10-12 reps.
2. Weighted Lunges: Hold the weight plate at your chest, with your elbows tucked in. Step forward with one foot, bending both knees to lower into a lunge. Push back up to standing and repeat on the other side. Do 10-12 reps on each leg.
3. Weighted Sit-Ups: Hold the weight plate at your chest as you do a sit-up. Lower yourself back down and repeat for 10-12 reps.
4. Bent Over Rows: Hold the weight plate with both hands, and hinge forward at the hips so your back is parallel to the floor. Keeping your arms close to your sides, pull the weight up towards your chest, squeezing your shoulder blades together. Lower the weight back down and repeat for 10-12 reps.
5. Russian Twists: Sit on the floor with your knees bent and feet flat on the ground. Hold the weight plate with both hands, and lean back slightly. Twist your torso to the right, tapping the weight on the ground, then twist to the left and tap the weight on the ground. Repeat for 10-12 reps on each side.
6. Squat Press: Hold the weight plate at your chest, and lower down into a squat. As you stand back up, press the weight overhead. Lower the weight back down and repeat for 10-12 reps.
7. Plank Drags: Start in a plank position with the weight plate beside you. Use one hand to drag the weight plate towards your other hand, then switch sides and repeat. Do 10-12 reps on each side.

Repeat the entire circuit 2-3 times, with a 60-second rest between circuits. This workout will target your shoulders, chest, back, core, and legs, making it the perfect total-body routine for improving your grappling strength.

BJJ Conditioning Plate Workout Circuit

Weight plates, in particular, are great for building stamina, cardio, and endurance. The following BJJ conditioning plate workout circuit will help you drastically increase your gas tank and endurance.

1. Plate Squats: Begin with the plate squats. Stand with your feet shoulder-width apart, holding the plate at chest level. Lower yourself into a squat, keeping your back straight and your knees over your toes. Once you reach the bottom of the squat, push back up to standing. Do the exercise for 60 seconds, before moving on to the next.
2. Plate Lunges: Next up is the plate lunges. Stand with your feet shoulder-width apart, holding the plate at chest level. Take a big step forward with your right foot, bending both knees until your back knee is just above the ground. Push back up to standing and repeat with your left foot. Do the exercise for 60 seconds, 30 seconds per leg, before moving on to the next.
3. Plate Overhead Presses: For the plate overhead presses, stand with your feet shoulder-width apart, holding the plate at chest level. Press the plate overhead, extending your arms fully. Lower the plate back down to chest level and repeat as many times as possible in 60 seconds.
4. Plate Rows: To do the plate rows, stand with your feet shoulder-width apart, holding the plate in front of you. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the plate towards your chest, squeezing your shoulder blades together. Lower the plate back down and repeat for 60 seconds.
5. Plate Russian Twists: Finally, finish off with the plate twists. Sit on the ground with your knees bent, holding the plate in front of your chest. Lean back slightly, engaging your core. Twist to the right and touch the plate to the ground next to your right hip. Twist to the left and touch the plate to the ground next to your left hip. Do the exercise for 60 seconds.

After you go through the exercises back-to-back without rest, allow for 3 minutes to catch your breath and do the entire circuit two more times. Do this workout circuit two to three times per week, with at least one day of rest in between sessions. Remember to always start with a light weight and work your way up gradually to avoid injury.

In Conclusion

Incorporating a weighted plate into your BJJ training regimen can help you to improve your performance on the mat. Not only does it help to build strength, stability, and explosive power, but it also provides a unique challenge that can help to keep your workouts interesting and engaging, as well as take your BJJ conditioning to the next level.

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BCAA vs Creatine: Which Supplement Is Better For BJJ?

Both BCAA and creatine are stapling supplements in the world of sports training. I say sports training because they go beyond just being bodybuilding aids, which is unfortunately the only way most people see them.

While supplements were a thing pioneered by bodybuilders, today they are something that is widespread in every household, from pro-MMA fighters to Yoga moms. Everyone takes a supplement or two, ranging from vitamins to those crazy pre-workout concoctions most weight lifters and CrossFitters seem to be addicted to.

Creatine and BCAA are performance-oriented supplements, providing the body with the energy required for training and recovery. Despite the marketing in supplement stores (which seems to be the same for every product in there) not everything is going to build muscle and burn fat. Actually, very few products will work in the way.

Supplement use is so precise, in fact, that using creatine is not the same as BCAA, especially when it comes to mat performance for grapplers. In a duel of creatine vs BCAA, there can only be one clear winner in terms of improving your Jiu-Jitsu, despite both supplements having certain specific benefits.

What Are BCAAs?

BCAA stands for Branched Chain Amino Acids. Even more specifically, they refer to just three of the branched chain amino acids called Leucine, Isoleucine, and Valine. More specifically than that, BCAA supplements contain a very specific ratio of these amino acids (2:1:1 Leucine: Isoleucine: Valine).

Benefits of BCAAs

BCAAs are amino acids that have a direct role in muscle metabolism, providing energy and building blocks for muscle recovery after rigorous training. They reduce recovery time and limit muscle damage during training. They are also involved in energy production (gluconeogenesis) that spares the muscles yet provides fuel for your performance.

Do BCAAs Really Work?

One major reason why the creatine vs BCAA “issue” is the notion that BCAAs do not really work after being taken, or at least not universally for everyone, making them a BJJ supplement that is not factually effective.

The bottom line is that despite their heavy use, and the bioscience backing up the way our bodies utilize BCAAs, there is no real scientific evidence, despite numerous studies on the subject, that supplement form BCAAs, isolated from other amino acids from, for example, whey protein, do not have any substantial or tangible effect on the body.

What Is Creatine?

Creatine is a supplement made up of two amino acids, arginine and methionine, also considered to be essential amino acids, just like BCAAs. Unlike BCAAs, though, creatine is a compound that our bodies can make. It is also readily available in food, primarily red meats.

The most popular (and effective) form of creatine is creatine monohydrate, the most used supplement in the world along with whey protein.

Benefits of Creatine

Creatine is an energy supplement, that helps the body work more in terms of explosive power movement. It is stored in the muscles and helps significantly reduce muscle fatigue during training, as well as aid in recovery.

One thing creatine does not do, compared to BCAA or whey protein is build muscle. The amino acids in creatine are not building blocks of muscles, but rather a way to store more fuel for immediate release during high energy demands of the muscles.

What Is The Best Time To Take Creatine And BCAAs?

In the creatine vs BCAA debate, the timing always seems to have a major role. Namely, there are three usual periods when sport performance supplements should be taken: before training, during training, and after training.

While many people swear by taking both BCAAs and creatine before a workout, to “fuel” their training, the body does not really work in such a black-and-white way. Taking supplements before training to ensure they’re utilized during the workout requires careful timing in order to make them available to the body at the right time, which also includes whether or not you’ve eaten solid food along with the supplement.

Since both of these supplements get depleted during training, it makes sense to replenish them afterward. The sooner you put in either of these (or both) in your body after rolling, the better.

Also, you should note that BCAA and creatine both have a cumulative effect in the body. That means that you need to consume them on a regular basis as opposed to just occasionally if you want to see real effects.

What Is The Difference Between BCAAs And Creatine?

The main difference between creatine vs BCAA is how each of those affects athletic performance.

BCAAs help protein synthesis, which translates to directly helping you rebuild muscle tissue that got damaged during training. Creatine helps increase the power output of the muscles during rigorous training, by providing the muscles with a specific energy source (ATP) that allows them to work longer at full power.

Both help with the recovery of muscles after training, which coincides with the best time to use either of these.

BCAA vs Creatine: Which Is Better For BJJ Performance?

So, what is the bottom line when it comes to creatine vs BCAA for Jiu-Jitsu athletes? The answer is not really straightforward as different people respond differently to both supplements. Usually, seeing people that are nonresponsive to creatine is much rarer than seeing people who do not feel or see any tangible effects from consuming BCAAs.

BCAAs are supposed to protect against muscle loss and mostly, aid in quicker recovery after hard training so that you can train again soon.

Creatine has a much more precise effect in storing energy in the muscles, allowing them to work more efficiently and longer, on top of aiding in recovery as well as BCAAs. It has no effect on muscle building or preventing muscle breakdown, but it does bring water to the muscles, which is helpful in muscle metabolism.

The bottom line is that creatine has been shown to work better for most people compared to the individual effects BCAAs have, and as it provides a better power output it is much more important for explosive endurance athletes, which grapplers are, as opposed to the muscle building/recovery effects BCAAs have which are better suited for those engaging in strength training.

Can You Mix BCAAs And Creatine?

Both creatine and BCAA have been studied in depth in terms of their safety and have no side effects whatsoever. As long as you drink enough water on a daily basis, both these supplements are even safer than consuming caffeine.

Since they both get depleted during training and work in a cumulative way, taking both together after training is something you can do safely and for unlimited periods of time. There is no need to “cycle off” these supplements and if both works for you to help you perform better on the mats and recover faster off them, you can freely mix them together.

In fact, there are supplements available that have already done the mixing for you. All you have to do is ensure creatine is in monohydrate form and that you know the source of BCAAs (preferably from animal protein).

Final Verdict

Creatine vs BCAA for BJJ athletes tilts in favor of creatine if you really have to pick just one BJJ supplement to use. That said, there’s no harm in adding BCAAs to your creatine if you’d like to see improvements in your recovery and perhaps even help prevent muscle loss during training, and most importantly, during weight cutting.

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