Mobility Cycle Information
Pair With Your Strength Program
Building a Bulletproof body means working on both Strength and Mobility together. This program will produce the best results when combined with one of our Strength programs. This program is flexible (hah, like that?) in that you can fit it in around your schedule. You can combine the sessions with your strength sessions, or complete at different times. The main thing is – you need to get the work done each week.
Length Of Cycles
Each mobility cycle is 12 weeks in duration. Yes that’s about twice as long as most of our strength cycles (more on that below). If you absolutely feel the need to move to a new cycle before the 12 weeks is up, that’s OK. Just know that we don’t encourage it as consistency in following the process is where the biggest changes are made. Once you have completed all three mobility cycles you start back again at Cycle 1. The drills in these programs will continue to produce big results in your mobility forever and so repeating the drills only helps you to get more out of them.
Mobility Takes Time To Develop
Like, a really long time. In comparison to strength, your mobility will generally take much longer to develop. We could go into the mechanics behind that, but we’re not really interested in that. What you need to know is that it will take time, and for some it will take longer than others. Do not go into this expecting to be able to do the split in 12 weeks. However if you can commit to a solid 12-18 months of consistent mobility training you will notice big time changes.
How Often To Train Mobility
Our general rule is that you should train your mobility AT LEAST as often as you train Jiu Jitsu. So if you train 3 times per week on the mats, you need to do 3 bouts of mobility. If you train Jiu Jitsu 10 times per week, that’s 10 bouts of mobility. Why? Because BJJ will twist, crush and mangle your body and you need to do the work to achieve and then maintain balance. This is how we prevent injuries and increase our resistance to future injuries – as well as exist pain free in the world.
Breathing Through Mobility Exercises
Contrary to common belief, building mobility is not about stretching out muscles, tendons and ligaments until they become longer. It’s actually about training your nervous system to allow those muscles, tendons and ligaments to lengthen. This is why strength plays a huge role in becoming mobile (rather than simply stretching all the time). When you breathe through your nose, you allow your nervous system to remain calm, which in turn will allow you to become more mobile. Keep your breath slow and controlled. *The extra benefit of this is that nasal breathing will help you to down regulate, or calm your nervous system after training, putting you in the best position to recover, eat and sleep.
Customising The Program
Below are the three components that make up the Mobility Program.
Pre-class routines: these short routines (8-12 minutes) contain three active and dynamic stretches. These drills will address the main areas where BJJ players need to be mobile. They also act as a perfect warm up before class, getting the body warm and waking up the nervous system. However if you want to complete them at any other time of the day that’s fine – they make a great mobility routine first thing in the morning or before your strength workout.
Post-class routines: these short routines (8-12mins) contain three static stretches. These drills will help to calm the nervous system as well as lengthen the main structures that become tight through BJJ training. They act as ther perfect cool-down as they relax the body and mind and set you up for quality recovery post-training. If you want to complete these at a different time of the day that’s totally fine – they make a great cool-down routine for your strength training as well as a nice routine to use before bed.
Mobility Workouts (Passive and Active): these longer workouts (35-50min) contain a combination of movements, made up of the pre and post routine drills as well as extra drills that will create a supremely bulletproof body. The passive workout is relaxed (like a post-class routine) and the active workout is more energetic (like the pre-class routine). We suggest you complete these each once per week
– The MINIMUM amount of mobility you must do each week is the Pre and Post-Class routines. – But if you with to get to the ELITE level of mobility, and strength, we suggest you complete the two workouts as well
Managing Pain and Discomfort
Never work through pain when stretching. Pain is an indication that something is wrong. If you experience pain, here’s a checklist of what you need to do, in this order
- Review the technique video and your own technique to make sure you’re doing the movement correctly
- Reduce the load or intensity of the movement.
- Still in pain? Skip the movement and consult with your Physical Therapist.
Injuries are common in BJJ, especially small, underlying injuries that we’re not always aware of. It’s important to treat this with respect and understand that as you reach new heights of strength and mobility, you will likely encounter small issues which need addressing along the way. Last point: you need to know the difference between pain and discomfort. Discomfort is very much a part of this process, and it indicates the necessary intensity to grow or develop. Where pain is an indication to stop, discomfort is an indication that you’re increasing your threshold in a given area. Do not chase discomfort constantly either, but just know that at times you will experience it and when you do, you’re likely working on something that needs to be worked on.