How Yoga and Crossfit can hurt your BJJ

That’s right, you heard correctly, all the extra work you may be doing off the mat is actually taking away for your improvements in Jiu-jitsu class. Let’s go deeper on why these 2 potentially beneficial pursuits may be holding you back.

A person looking to improve themselves for BJJ will look for tools that can enhance their strength, flexibility or endurance.
Yoga and Crossfit, while popular modes of training these 3 key athletic qualities, come with hidden costs and ultimately may result in missed mat time due to chronic injury and un due soreness. Let’s break it down:

The format of a structured class appeals to almost anyone, especially Jiu-Jitsu practitioners who like showing up and engaging in activities that are organised for them. Both Yoga and Crossfit suffer from W.O.D. (Workout Of the Day) syndrome. This generic approach to your specific needs is less than ideal.

All of us have our unique physical differences, various injuries we have acquired, lever length disparities, postural issues as well as joint immobility/instability. Taking a one-size fits all approach isn’t just sub-optimal it’s risky.

The strength demands of certain Yoga practices are regularly underestimated. While the flexibility requirements of some movements that make up Crossfit workouts can often put the uninitiated at risk of injury.
The associated soreness and stiffness that can come from doing an unfamiliar action repeatedly in a short period of time can result in days off the mat. Whether it’s a lot of Olympic lifts or long static holds in the form of Warrior’s pose (deep lunge) or Chaturanga, (low plank position) all of these actions have questionable transferability to actual Jiu-Jitsu rolling.

‘’ Yeah but it’s better than doing nothing, Right?’’

To be completely honest, No!

We are about improving your physical function. “Doing Extra” isn’t better if it results in an injury that keeps you off the mats. We have all been there trying to do the right thing, yet unsure how to move forward… What can you do to avoid the generic training trap?

Pick your project.
One thing at a time, identify the individual things you are wanting to improve (strength, flexibility, conditioning) Then take action!!

A) Set a baseline: Know where you are starting from.
B) Choose your Goal: Target the desired change.
C) Select a Method: A Systematic approach to improve the skill.
D) Do The Work: Create a consistency of practice.

If your current workout doesn’t remedy your tight elbows and shoulders from squeezing necks- you need to change the workout. If your Program doesn’t help improve your stiff Knees and ankles from rolling-
You Should Not Be Doing that Program!

Your program should be specific to the demands of your chosen discipline/sport. You can get stronger and more flexible simultaneously but the type of exercises you undertake and the order in which you do them are crucial.

What is Optimal?

A great quote from an all time legend in the strength game Mark Bell of WestSide Barbell fame and the inventor of training aid the ‘Sling-shot’ said the key to getting very strong was to “ Lift what is optimal and not what is maximal”
As one of the strongest lifters of his generation this statement carries weight.
We would go further to say ”Train Optimally to perform Maximally.”
You need to find your Sweet Spot. The right amount of lifting, stretching and recovery that is suitable for your current physical level, that will take your BJJ to the next level.

Your aches and pains deserve attention and you should have a plan of action to get right, to feel and move better. The Bulletproof For BJJ program is just that, the right balance of Strengthening and flexibility training that will work around the demands of your Jiu-jitsu training. It serves as a framework to develop your own individual routine, to find the right amount of training to complement your jiu-jitsu lifestyle.
The program is planned so that you are not overworked in any particular training mode. (strength, hypertrophy, endurance) It gives you the MVD (Minimum Viable Dose) to consistently improve. There is enough variety and choice for you to establish your own specific routine that suits your needs.

We all love the ability to switch off when we go to class but when it comes to our body’s improvement it takes just a little bit of mindfulness for a whole lot more improvement. Random workouts and generic movement routines won’t help your BJJ. We know that with an organised and specific approach you can become a better mover, this efficiency will transfer to your rolling. To improve the way you move go to-