Welcome to the Weekly Fix! The Newsletter from the Bulletproof For BJJ brothers to give you the help you need to have a better BJJ life. For all of our Home workout Heroes we have identified the No.1 strength training tool. Also a great tip to save your neck and a bag of OSS!
The No.1 BJJ Home workout tool: Time to pull your weight.
Video of the week : Fix your sore Neck!.
Community Spotlight : Our International man of mystery.
Training Top Tip: The sneaky Super Snack!
THE NO.1 BJJ HOME WORKOUT TOOL
If there is only one piece of equipment that you can have in your home to get stronger for BJJ it is a pull up bar! There is a triple benefit to having a pull up bar in your home and I will outline exactly why this is such an import piece to have in your strength training arsenal.
Just Hanging Out
Even though it may look easy hanging for extended periods of time is actually incredibly challenging. Taxing both your grip and your core. There are also a few levels to this hang game depending on how strong or experienced you might already be. Here are some variations you can try-
Passive Hang ( just grip the bar no tension in the lats.) Hanging for extended periods of time helps decompress you spine, loosen up your shoulders. It also helps elbows and wrists which helps improve your circulation and ultimately your recovery.
Active Hang ( retract your shoulder blades keeping tension in you lats keeping elbows straight.) Is a fantastic way to strengthen your shoulder girdle and serratus anterior muscles. These are crucial for strong pushing and pulling movements for Brazilian Jiu-jitsu. Also during the Active Hang keep you abdominals active drawing your rib to your hip. Stay stable so you don't sway or rock. Training this "Hollow Body" position is key to preparing your body for pull ups.
90 Degree Arm Hang ( Pull yourself up till your elbows are bent to a 90 degree angle) One of the most challenging of all the hang variations this requires plenty of upper body and core strength. The key is to maintain tension in your abdominals so that there is no extra movement as this will only speed up the rate of fatigue in your forearms and Biceps.
Chest to Bar Hang (Pull up until your upper chest is in contact with the bar and stay there.) Possibly the most challenging of the lot, this hang tests everything grip strength, lat strength, core strength and mental toughness. You literally just have to grip and hang in there.
Pulling Power for BJJ
Pull Ups: (ADVANCED) They may look simple a bodyweight pull up is an advanced strength training movement. Having a pronated grip (palms facing away from you.) This internally rotates the shoulder which limits your ability to use your lats and biceps. ThiS places a greater emphasis on your upper back, scapular and rotator cuff muscles.
Chin Ups: (Intermediate) While this movement is not as tough as Pull Ups it is still deceptively challenging. Using a supinated grip (Palms facing toward you) this gives you a greater mechanical advantage. It allows better recruitment of Biceps. improved shoulder position for lat recruitment and also greater pre-stretch in the bottom position. Making the hardest part of the movement a little easier to come back from.
Negative Reps/Eccentrics: (Beginner) If you cannot complete 1 Chin up then negative Reps are for you. Using a box or chair, step up to the bar taking a Chin Up grip. Pull your self into position with your chin above the bar. Take your feet from the box/chair taking all of your body weight in your hands. Hold position for 1 second then slowly ( 3 second count) lower yourself till your arms are completely straight. Then repeat this process. The stronger you get the longer the lowering phase should be, build up to 6 reps x 10 second eccentrics. SPICY!
If you want to improve your grip, core and upper body strength for BJJ you cannot look past a pull up bar. This also provides the perfect spot to hang some Olympic rings which will help take you to the next level. But more on that next time.
ACADEMY: Affinity MMA (Malaysia)
RANK: Brown Belt (Under Lachlan Giles)
STARTED BJJ: 2011
I started BJJ when a friend who knew I was into martial arts invited me to a BJJ garage type gym that was around my suburb. I decided to check it out as I had always wanted to learn the intricate art form of grappling. Once I knew that I wanted to dedicate myself to becoming as good as I could get, I searched for a more established gym to train at and have not looked back since.
Prior to starting BJJ, I had trained for 8 years in Karate where I achieved a blackbelt.
Fortunately, I have not had too many serious injuries in my career so far. The worst injury that I suffered was a grade 2 AC shoulder sprain from a sharp and sudden sweep. Being forced to take time off was tough. During that time, I focused on recovering properly to make a strong return to training and sought out a good physio.
Even though I started my Bulletproof program a while after recovering from my injury, the program still helped to greatly increase my confidence in my shoulder strength and stability.
Further, the help I received from JT for my chronically tight shoulders and overused lower back from long periods of BJJ training was an immediate game changer. I stopped feeling minor strains and my posterior chain felt way more stable.
I benefitted not only from the exercises but also the way that the program was structured. I always feel supercharged in training after finishing my program, and the mobility portions of Bulletproof continue to improve my flexibility and range of motion.
Aside from the physical benefits, I also really like how Bulletproof provides essential information in preparing an athlete through the pre-training to the post-training phases, such as warm up routines and proper nutrition.
I always encourage the people I train with to incorporate elements of Bulletproof into their training if they haven't already.
The Sneaky Super Snack!
Every where you look there is a new "Super Food." All the weird and wonderful things that will cost you an arm and a leg with questionable results. There is a cheap and effective snack that has all your bases covered and it will surprise you.
Almonds, Brazil & Cashew nuts
A,B,C! This potent combo of good fats, fibre and minerals also has a complete amino acid profile. That means between the 3 of them they supply every amino acid you need to build muscle. They will keep you full, stabilise blood sugar levels and kill cravings for sugary foods. Next time you are in need of a snack remember your ABCs.