Recovery starts before training.
We all know that terrible feeling after a night of hard rolling when you wake up in the morning and everything hurts. You struggle to get out of bed and wonder what the hell happened?
Jiu-jitsu training is demanding but are you making your life harder by not being prepared? Before you even get to the Academy you are either setting your self up for success or failure.
What you drink 60 minutes before class will save you. If you are not drinking 500mls – 1 litre of water before class you will be gassing out after warm up. Also to keep you from running to the toilet non stop put an electrolytes mix in your pre class liquid supply. Whether it be in a powder or dissolvable tablet form- Hydralyte, Powerade powder and LMNT. These are all flavoured formulations of Sodium, potassium and magnesium. Make this part of your routine and you will not fatigue as quickly.
This simple act will have a huge impact on how well you learn and also perform those skills when you roll. Your brain cells can either be rattly dry sultanas or plump juicy grapes. Water is essential for good nervous system function, so make sure you are packing.
Everyone’s body is unique and requires different levels of attention to get it ready to wrestle to the death. You cannot expect your coach to know your every ache, pain and injury. The general BJJ class warm up is just that- general. To ensure your body is ready for the chaos to come you need your own specific routine to loosen up your tight spots, and activate those muscles that have been dormant to reduce your chance of injury while rolling.
Immediately after class you have an amazing opportunity to unwind all the bound up tightness you just created. Taking advantage of how warm and elastic you are doing 3 stretches – lower body, torso and upper body will have you covered. It only takes 5 minutes! Finish this off with 2-3 minutes of diaphragmatic breathing (if you are unsure google it) lying on your back with your eyes closed will take your nervous system down a gear and start moving your metabolic processes towards better recovery.
By doing these 4 simple things you will reduce your over all soreness, boost muscular and neural recovery putting you in a better position to do it all again the next day. Try it out, you can thank us later!