#10 Better Recovery For BJJ (Part 1.)
In today’s episode the Bulletproof Brothers JT and Joey go deep on how you can start the recovery process as soon as you get to class. They discuss what you do before class, during the session and the actions you can take immediately after class to get you bouncing back faster. So if you are sick of being tired and wired when you go to bed at night. You have had enough of waking up sore and stiff, the boys deliver the inside info so you can feel better and roll better every day.
Speaker 1: 0:04
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So we pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot.
Speaker 2: 0:28
Ready , ladies and gentlemen, welcome to Bulletproof for BJJ podcast. I am JT I’m Joey. And today we are getting into how to improve your recovery for better BJJ part one. It’s a broad topic guys. There’s a lot to drill down into. So today we thought we would focus on what you do when you come to BJJ. So your preparation, like how you putting yourself on the path to recovery success?
Speaker 3: 0:58
Yeah, and I guess the recovery thing is like a, it’s a daylong battle. So there’s things that we’re going to talk about over this series , um, in the morning, there’s things that we’re doing when we’re at work. There’s things that we’re doing with our nutrition, but today, because we’re trying to make it sort of simple and digestible, we’re going to focus just on what we’re doing at the academy. Yes. Um, first thing that stands out for me and I see a lot of people , uh, in the gym, it’s usually when you’re about halfway through the roles , um, everyone’s running to get a drink and you can see people running to the sink, sucking water out of the tap. And it tells me instantly that those people showed up to training without a bowl of water. Yeah. This
Speaker 2: 1:36
Lack of preparation is negligible like negligent negligible. Um , it’s very impactful. I should say in the sense that guys, what you probably don’t appreciate is that dehydration can reduce your performance up to 40%. So actually see it after warmer . I mean,
Speaker 3: 1:53
If it kills you, if you die from dehydration, that’s a 100% degrees you’re
Speaker 2: 1:58
Losing every wrong . Yes, that’s right. You’ve tapped out to lack of water. It’s a water tap. But , uh, actually I see it after warm up , I’ll be teaching and I’ll see students running to get a drink after warmer . I’m like, guys, we’ve just moved our bodies around. What are you doing? And I mean , I think this athletes will take steroids to enhance their performance 10%. You’re coming to class dehydrated. You could improve your performance 30 to 40% just by drinking enough water and having enough presence of mind to actually have a drink bottle.
Speaker 3: 2:33
Yeah. And I think that the , uh, the thing that’s important about, like, it’s just , it’s, it’s, it’s a small thing to drill in on, right. But for the person who turns up and doesn’t bring a bottle of water to training, that’s generally the person that you can assume they’re not taking themselves very seriously in the context of the training that they do. Um , they’re not treating themselves like an athlete. And we’re not saying that every jujitsu practitioner is an athlete, but I think that jujitsu practitioner can benefit from seeing themselves as an athlete. If you, and what does an athlete do ? An athlete is prepared and athlete thinks about what it is that they’re going to do at training that night. They think about what do I need in order to support my training and putting a bottle of water in your bag is like, step one. Yes. Right.
Speaker 2: 3:15
I agree. A hundred percent. And actually I’d take that a step further. I have a hydration routine and actually got this from a tennis coach back in the day. Um, and they are very, very serious about hydration because it does play sweat a lot. I don’t know if you guys ever play for hours and hours and there’s no time limit. It could go for three or four hours, five hours sometimes. Uh , I don’t know if you guys ever remember shout out pat rafter , uh, living it up in Byron bay now. Sorry . I’m up there in Byron bay. Very nice. He looks like a a hundred percent beach bomb , but credit to him, he sweated so much. He , he played for like four and a half hours and then had to couldn’t continue because they had to replace his sneakers three times , uh , because of sweat, all this , it’s intense. Um, but basically guys, I will hydrate a liter and a half before training and at least 750 mils of that contains some electrolytes. So actually retain that water. So when I start sweating, I haven’t all lost it all , all of a sudden. And I’m very conscious of that because I am a sweaty guy.
Speaker 3: 4:18
So how do you , uh, like you’re obviously drinking water all throughout the day. Yes . You have a , you focused on getting specifically one and a half liters in, at what timeframe before jujitsu , do you start drinking that one and a half later?
Speaker 2: 4:30
90 meter ? Uh , 19 minutes. So it’s about half a liter every half an hour. Okay. And the a lot before , like there is an element of that. Definitely. But having , uh , a electrolyte supplement in there, so potassium like sodium potassium, magnesium helps you retain that water. So you get less of that running to the toilet effect.
Speaker 3: 4:52
Okay. And you’re using hydrolite ,
Speaker 2: 4:54
I’m using hydraulic. You can use whatever you want. You know, there’s a lot of supplements out there. I mean, element is strong. It’s a new, it’s a new one. That’s come out, but it’s, it’s pretty salty , uh, for all your salty dogs, but it’s expensive. It doesn’t, you don’t need to pay that much money for it.
Speaker 3: 5:10
Yeah, I did. I checked , um, I use hydrolite occasionally as well . I really like it. And they’ll also sometimes use Gatorade powder when you buy the container and it’s much cheaper that way buy from the supermarket and you just mix it like a scoop to a leader , something like that. Um, or maybe it’s a scoop to half a liter anyways. Um, the, the, the minerals that are in there, the electrolytes are actually pretty much the same as hydrolite I noticed, but it does have sugar. Yes . Has it , it doesn’t have a huge amount, but does have a little bit in there. So if you’re aware of that, go to the life , you don’t want the
Speaker 2: 5:42
Yep . If you’re trying to cut you, try and get that lean body , uh, minus the sugars. I mean, I also eat some carbohydrates in that time as well. So four of you out there, you know, you might be having your banana or some people, they like to have a sandwich or whatever it is, having a amount of simple carbohydrates, 90 minutes out, you’ll get it digested. You move it through to the next stage. So you haven’t got food in your stomach when you’re training, which is , uh , not a good vibe when you’re rolling.
Speaker 3: 6:10
Okay. So that’s like, and this is like, this is stuff that you’re doing to set you up , set yourself up for a good training session. That is what then I think culturally or more so mindset for yourself. You’re then putting yourself in a good position to do the right things after training as well. Right? Correct. Yup . So let’s say we’ve got the hydration piece down. You’ve got a bottle of water. You got some electrolytes. You’re like, yep . I’m set. I’m good. You get to training. And you’ve got 10 minutes before class starts. Yes . What are we doing in that 10 minutes?
Speaker 2: 6:39
Me personally, I always bring a lacrosse ball with me or a spiky roller, depending on how I’m feeling, the cross ball. Just, you can’t hide. So you and I will spend at least two to three minutes. I know where I’m tight . So it’d be my left shoulder, my right hip. Like I know my spots. I go to work on them. And then I do my mobility sequence, which obviously would be different than yours, Joe , because of what you do with your body , what do you do when you get to the academy? Yeah, for
Speaker 3: 7:06
Me, I’ve , um, I’ve never been big on like roller or ball stuff. Um, and it’s just, I just it’s personal preference. Right? Sure. And I, and you do what works for you and then the truth . And I guess we have to acknowledge, you got 10 minutes, you don’t have 45 minutes to warm up. So you really got to choose the things that are most relevant to you. Um, so yeah, for me at the moment, it’s very much around my knee. Cause obviously I’m , um , 15 months post ACL Rico. So I’m warming up the knee. I’m getting my knee flection. Cause I got to , you know , try and get as much range as I can there. And then I do , uh , my general warmup . So stretch my wrist a little bit, open up my shoulders, get my spine rotation. Cause I’ve usually been sitting at a desk all day. So I’ll do a bit of sideline rotation, like spinal staff, get the , get the spine, nice and limber. And then like some Cossacks squad , some hip flexor stretching as much as I can. And that staff will then usually bleed into like the class for me. Like when the coach has taking you through a technique, I’ll be sitting there stretching my hip flexes still while they’re talking, I’m paying attention, but I’m trying to kill two birds. One stone.
Speaker 2: 8:06
I , no , I totally agree. And I think this is actually a problem. I see it all the time, especially with my students and I make them stand up, I make them move. Um, we do the warmup and everybody’s good to go. And it’s like, all right , everybody sit still. And I’m going to show this technique. And then there’s like two or three minutes where people are just sitting, getting cold again, cooling down and getting stiff.
Speaker 3: 8:24
Especially in winter, like in summer, it’s not such a big deal. Everything’s nice and warm. Especially if you’re training in like the paradoxical areas of Rio or some we’re taught all the time. But like here in here in Sydney, down in Melbourne, like she gets called. So in winter, yeah. That like three or four minutes sitting there while the coach is telling you about the intricacies of whatever the they’re talking about that day, that can really cool you down. Yeah .
Speaker 2: 8:48
And that that’s a problem because we always sit cross-legged or hunched or in that jujitsu kind of holding our knees position.
Speaker 3: 8:54
That’s the, that people who can’t sit cross-legged to,
Speaker 2: 8:58
For all of you out there really struggling. And you just want to tighten your hip flexes up that little bit more, just sit with your knees to your chest and HUD tight. This is a problem because what we’ve done is we’ve just undone all our good work. So what you’re saying, Joe, about staying active and it’s not disrespectful, you’re listening, but just staying active with your body to make sure that when you go to do position, you’re ready for me. I am constantly trying to open up through my hip flexors and my glutes always. Yeah .
Speaker 3: 9:27
Um, and that is, I mean, if you, if you know our program, the Bulletproof BJ program, we give you warm-ups to do before class. But the idea is that as you go through this journey of learning, all the different drills we teach you is that you start to formulate your own idea of what works best for you. So you’re like, you know what? My hip flex are pretty good, but that Cossacks squat, man, I’m super taught through the inner thigh . I need to do more of that. So that becomes your thing. And then you pick a couple of other things. The simple recommendation from us is pick two to three drills that work really well for you and do those for two to three sets before and before class. Yeah, definitely. So we’ve got the body primed, maybe a bit of , a little bit of activation, a bit of glute activation. Like if you had the time you might get a band out, do a bit of glued staff. Like it really does come down to how much time do you have, but let’s say you are putting some amount of time into prepping yourself. Pre-training now let’s go to what we’re doing after training post-training and this is where you , you set yourself up for adequate recovery and you’ve got to think when you finish training, you’ve just come out of a really hectic , uh , period of time where you’re rolling. So all of your stress hormones are up. The nervous system is super excited. Uh, the body doesn’t really recognize its body sees that as stress. Stress is not a bad thing, right? Uh, it’s your mentor , it’s your sort of intellectual perception of whether the stress is good or bad, but the way that your physiology experiences stress is much the same, whether it’s really high intensity training, that where you’re having a good time or , um, you’re about to lose your house to the bank because you haven’t been able to pay your mortgage back. So the body’s in an excited slash stressed state. What do we do once the class ends or
Speaker 2: 11:06
What I generally recommend? And I, I usually gauge because I’m very fortunate in the sense that when I’m running a class, I have autonomy. So I actually enforce this on my students. I’ll look around the room and I’ll look at the class and I know how much time I’ve got left. I will usually stop them around short, even though people want to stay in role longer. So
Speaker 3: 11:26
You’re saying if the class ends at seven 30, you’ll put your, finish them at like seven 25,
Speaker 2: 11:32
Even a little bit a fraction earlier, but some people are going to stay back in wrong. That’s cool. That’s their choice. But just from my own perspective, I know for me, because I just want to keep going, keep going, keep going. This is just my ego pushing me, pushing me when NASA actually in my best interest, what I’ve learned to do over time. And it takes a little bit of discipline and practice guys. So see how you go with it is to finish around short and then start the wind down process. And that actually takes a fair bit for me because I’m very hype. I’m a hype individual. Just, just so you know , um, speak your mind , uh, and then start to relax that. And for me, usually, obviously you want to talk to your coach because you obviously, you don’t, you don’t want your coach to be, oh, you’re being lazy, but it’s not that you’re actually being proactive. I’m going to take a step back to lower my heart rate. I’m going to start the cool-down process. And generally I will start with my longer hold static stretches , um , active in range work, and then finish that off with a bit of breath work and yourself, Joan. Yeah,
Speaker 3: 12:38
Look very much the same. And I think , um, there’s, there’s, there’s a kind of, couple of, there’s a couple of really, really key things that we’re addressing when we do go through some kind of cool-down process. One is your you’re helping to reset your nervous system , uh , back to a parasympathetic state. So you’re , you’re relaxing the nervous system. Uh, that’s bringing the heart rate down. It’s allowing you to start to shift away from the stress hormones and it’s going to set you up to be able to sleep well and eat and digest and all those things. Um, the other thing that’s happening is that you are helping to unwind all of the tension that you’ve created during training , um, uh , an analogy that I’m sure everyone can attach themselves to. Most of us know if you’re a car owner, we’re aware that if you just drive the car around the city , uh, repeatedly for many years on end . So let’s just say short trips, you never go on above like 60, 70 kilometers per hour and not the that is in miles for our American friends. Um, but you never, you never go in particularly fast. It’s short little trips all the time. Uh, mechanical always tell you that that’s bad for your car’s health. And that it’s important that you get your car out into the open road and you get a nice long drive every now and again, where you’re really opening it up at a reasonable speed and just sitting and cruising for good period, because it helps to clear a bunch of out, right? Filters, get a good run. Everything gets a nice kind of flush. There’s a nice flush going on through the system. Jujitsu is kind of the equivalent of just doing those short little trips all the time. Those little trips are you drilling the out of your ex God that night and tightening up your hip flexors, or it might be , um, your training , uh guillotines that night and people have been throwing guillotines on you and your next getting craned repeatedly. If you just finish the session and go home, you still like your next , still wound up your hip flexors are still tightened up. So by you having that sort of 10 to 15 minute cool-down piece that happens after training. You not only relax the nervous system, but you also start to unwind that tension. So you’re resetting the body much, like taking the car out for a long drive on the highway.
Speaker 2: 14:41
I entirely agree with that. Um, and , and, and the other thing on that too guys, is that when you’re full of adrenaline, like we’ve probably all done this where somebody like I’m bad , you or ankle, like June , you felt like a little crack or a pop. And then you, you kind of wiggle the joint and you’re like, ah , it’s okay. It’s because you’re full of adrenaline. Like you’re full of a huge stress hormone, which is blocking your pain receptors. It’s only once you call down, you go, oh, angle’s a bit sore. Or I think, oh, it’s swelling up. Oh, I can’t read my elbow properly. Now this is a circulation issue. So the other thing is too, you’ve just filled your muscles full of lactate and waste products, the , the vascular return. So if we talk about all the blood going to your , uh, your muscles is arterial, so they’re elastic, you know, we’ve got like, if you ever see a horror movie and there’s an arterial bleed, like old samurai films, or they cut them like, and it’s like, spurting blood, you think is ridiculous. Arterial bleeds are like that. For those of you who have not experienced them. Um, but your, your, your venous system, your veins are just like concrete pipes with vows . They don’t move. If you don’t continue to move the blood pools and stops, and it takes ages for it to return. That’s why lots of athletes you’ll see doing recovery sessions. And if for any of you out there who are fans of tour de France, you’ll see guys who’ve been cycling for eight hours nonstop when they get off the bike, what do they do? They go and get on another bike and keep turning their legs over because of the active recovery, because it’s actually going to clear out the waste products. And that’s why it’s essential that you don’t just stop dead, lying on the mat and have a chat with your mate. Yes. It’s not to take out the social aspect, guys. I’m not saying you go sit in the corner and ignore your friends, grab your friend. Let’s go do some stretches. Let’s do the chat, but also maintain our body. Yeah, I , um,
Speaker 3: 16:37
You know, we train it. I train Alliance , you train over the lines and the, because JT and I are there and we’re always stretching and always harping on about this. There’s now this really cool culture of people stretching after class. And what happens is that you got the majority of people finished training, go get into a wall, lunge , stretching out the hip, flexes, hanging out, having a chat. And it’ll be like one or two individuals that just kind of slump into the corner and don’t do anything. And they’ve become the minority. And I, you know, I usually call them out and be like, bro , I sit there like a lump, get up, stretch something like, I know, unless your mobility is a hundred percent perfect, which I know it’s not, then you have an obligation to do this. And it’s such a simple thing, but if you can do it, you still get to engage. You still get to talk about what the God and Ryan posted on Instagram. That way still gets to talk about Craig Jones. You know, like you can have that chat, but you are also down-regulating and, and , um, uh, resetting the body at the same time. Yeah . It’s it really is . And I’m guilty of it. Sometimes I got , you know, maybe the last round you had was real hard. And then you end up in a conversation talking about drilling, whatever, and I’ll find myself sitting there and then I’m like, don’t sit here, get the. Like you’d need to do this. And if I do it, my experience of like , uh , going home and resting and waking up the next day and how I feel in the morning is completely different versus not spending that 10 minutes.
Speaker 2: 18:01
Yeah . And I think we can flip the coin guys and say, okay, let’s go the other way. How many times have you just fought so hard? You’ve fought to the death. You and your partner, both like the round time it goes and you’d be like, oh , you’re like, can barely move. You’re just lying on the mat. You can barely stand up. You fix your G your coach, give some long-winded speech. You’d so dehydrated. You’re almost passing out, standing there. You’re so cooked. You can be here and dress yourself. You slump in the car, you drive home. It’s half an hour, 45 minutes. You go to get out of the car. And you’re like, oh my God, my back, my hip, my neck, my neck and my back. I’m a Sue y’all for $200,000. You can’t get out of the car. You literally you’re like , I’m so banged up because you’ve called down in this crippled position that you’ve already stressed at class . I know that feeling. I have been that guy, but I don’t want you guys to be that person and learn from the mistakes, you know, knock on wood. I haven’t had any serious hip or back injuries since I was like a purple belt. I’ve had some joint injuries from submissions, blah, blah, blah. But I haven’t had any injuries due to my own negligent behavior is what I would say.
Speaker 3: 19:20
So , um, and again, this is a thing, right? You , you , you find out what you need. You have your little cool-down process that you use at the end of training. And the main thing that I hear from people who do this, the guys that use our program is that they feel different when they wake up in the morning. And I , I think like we’ve spoken about it before. It’s not like everyone wakes up in the morning and feels awesome. You’re going to be a little bit star , a little bit tight. You going to be a little bit stiff like that, that comes with the territory of, of training regularly, whether it’s jujitsu or weights or mobility, you are going to have that. But what you don’t want to do, you don’t want to wake up in pain and be like, ah . Like, oh man, my back, like, ah, I can’t really move it . Uh , I got to go stand in a hot shower for five minutes and then, you know, rub some cream on it and then I can move around. It . That’s a, that’s a bad sign. Right? So by having that little process and going through at the end of training, you save yourself so much time, energy discomfort in how you feel the next day and also how you sleep. I would , I know that when I sort of don’t go through this process and I just go home and I , I I’m like, I’ve got to get up early in the morning. So I , I eat my dinner really quickly and I’m not hungry because my nervous system is still jacked up and your appetite has been suppressed. And then I try and jump into bed. I’m like, got to get to sleep. So I’ve got to get up in the morning and I can’t sleep. Yeah. And it’s a classic grapplers
Speaker 2: 20:41
Yeah. The tired and wired. Yeah. Yeah.
Speaker 3: 20:44
The system is still jacked . It’s not going to let you sleep because it you’re still fighting wars against JT in your mind, man .
Speaker 2: 20:51
Ah , oh my God. How did Joey pass? My God? What ? He submitted me again? Yeah .
Speaker 3: 20:56
I’m not a black belt. Oh , I’m not worthy. I’m not worthy. Yeah .
Speaker 2: 21:00
So that’s the thing guys. And we all have that, right? Like the classic meme of the person’s staring off into the distance, their partner looking at them like, are they cheating on me? It’s like, how do I pass the guard? Like, it , it kind of torments you in a way, right? Like we all get this obsession, but it’s because we don’t separate. And for a lot of you office folk out there, you probably get it to where, you know, you’re still checking emails late at night. This kind of thing we have to let go in order to set up the next day for success. So if you want to come back the next day and roll, well, do not borrow from tomorrow. There’s gotta be a point at which you cut off. Nice. Yeah. That’s a well used one that I’ve used with a lot of my people. And I think you guys, you can stick to it, you know, rhymes. They’re both verbs shake and bake baby. Um, so here’s the deal. I would like Joe to speak on this . Cause you’ve, you’ve spoken on this before as , uh , a common BJ problem. Joe is the breathing and, and the idea of breath work and what that does to really help us finish things off nicely.
Speaker 3: 22:02
Yeah. So breathing is a huge right now, you know, you don’t have to look too deep to understand that breathing is, is kind of one of these , um, secret powers that as humans we have available to us in the modern world, most of us don’t breathe particularly well. So we’ve got to acknowledge that to start off with our breathing is likely suboptimal, right? It’s because we live busy, stress lives over caffeinated, under slept, overtrain , all these things that, that the modern life does to us. Um, you add jujitsu training into that. You’re breathing when you’re training Gitz is, is going to be of an intensity that is not conducive to relaxation, right? Obviously you’re often fighting for your life or fighting for the submission. So your breathing patterns are really appropriate to that situation. When we finished training, we now want to change our breath patterns because we’re trying to relax. We’re trying to downregulate the nervous system. So the breathing is a really simple way to do that. And one of the easiest techniques that you can use, and we talk about this with all of our cool-down work is to go as much through the nose as you can. Now for a lot of people breathing in and out through the nose post-training is a little bit too challenging. So something that you can do, then you can start this right away is to breathe in through the nose, but out through the mouth. Yep . This enables you to see , to get the benefits of nasal breathing, but you also don’t necessarily have that feeling of restriction where like, you can’t get enough air in and let’s be clear if you’re trying to adopt this. If you’re like Joey said, I got to do the nasal breathing and you finished training and you’re doing nasal breathing and you actually feel like you’re dying. Yeah . Then don’t do it. Breathe through like getting the air in is more important. But the idea is, is that we’re starting to use the nose to breathe. That sends a signal to our nervous system to down regulate , starts to calm the body. And it starts to bring us into this place where we can digest, recover, sleep, be better for the next day,
Speaker 2: 23:54
Indeed. And also for those of you out there who already do , um , some yoga practice or some meditation practice, and you’ve got an approach that you use for your breathing. That’s cool. Uh , we don’t want to over-complicate this , um , like we’re not going to tell you to tape your mouth and only breathe through your nose.
Speaker 3: 24:13
Yeah , I do that sometimes. Well, and to sleep . It’s interesting. I’m not sold on it personally, but I , I, I enjoy around with it. Yeah.
Speaker 2: 24:21
I’m not, I’m not bagging that either, but I’m saying that it’s a bit extreme. It is a bit extreme. And this is what I would say that like when you have somebody sitting on your chest and they’re trying to choke you, your respiratory muscles are going mental because not only do you have compression of your rib cage, but you’re also getting choked and this can do a whole lot of things to really mess with your nervous system. And really it’s got you fight or flight super hard. And , and , and I guess speaking to your point, Joe, we’re trying to get us back to that, that get out of the sympathetic nervous system, get us back to the parasympathetic and just sewing it down the ingestion of these things, and also your prefrontal lobes, bringing your attention back to what you just learned . So you can actually reflect on it and absorb the information. And one of the best things you can do is breathe in through your diaphragm. So not the diaphragmatic breathing is particularly complicated, but if you put your hand on it across your belly button, and as you breathe in, you expand through there. And then when you breathe out, you allow your belly button to relax in. This is a really good way to actually regained control of your breathing without making it too complicated. And this is also going to just help you get back to a state of not fighting to the death. Yeah.
Speaker 3: 25:35
I think we can do a video on this cause it’d be good to show folks, just some really simple techniques around it. If you had the time it’s , it’s, it’s great to literally lie there for just a couple of minutes on your back, close your eyes, hands on the bear , like JT described and breathe. Um, if you don’t, if you’re like, man, I don’t have time to do that and stretch do them together. So get into your stretch, breathing through the nose, out through the mouth, hold for a couple of minutes, do a couple of different stretches , do it , maybe one or two sets. And you’re going to be putting like your best, not your best foot , but you’re going to be making a really big impact on, on your ability to recover. It’s it’s simple stuff, but it goes such a long
Speaker 2: 26:14
Way. And look, coming from a traditional martial arts background was doing TaeKwonDo for like 15 , nine years. We just did so much stretching, you know, and, and, and flexibility in and of itself is a movement skill. In the same way. It’s strength is a movement skill that you practice. It has to be a regular practice. And I definitely would say that having had a background of regular stretching and having a warmup routine helped me and gave me an advantage over other people who are better at jujitsu. And also meant that when I, someone forces my leg into a bad spot, I’m not tweaking my groin. You know, I , I feel good there. I feel comfortable there. My circulation is better. And even to this day, I, I still, I don’t practice my splits at heart . My middle and front split is pretty decent. It’s not, I’m not going to talk it up . Like it’s not VanDamme level. That’s okay to this day, to this
Speaker 4: 27:05
Day. It’s very cool.
Speaker 2: 27:07
All right guys. Well, I think that really, that does put a pin in it because there’s a lot more, we can go into it and we will go into, but , uh, we can, we can call it there. And comfortably say that if you are putting these things into practice, hydration, being prepared, having your warmup routine, also keeping in mind a bit of a five minute allowance to have your cool-down . You’re going to have a much better experience post jujitsu, which is going to lead you into the next day, which is going to be a better day, less or better mover. So you can do your jujitsu again and get that consistency of training to actually have improved jujitsu. Awesome. All right , my friend, thank you very much, Joey . Appreciate you. Thank you my bro. And now if you guys want to reach out to us or find us in any way, you can find us on Instagram at Bulletproof for BJJ and the website, John Bulletproof
Speaker 3: 28:03
For bjj.com. Um , just to note, if you do want to try our program, there’s a one week free trial. It’s at Bulletproof of bjj.com. Uh, Chuck in the code, Bulletproof 10, and you’ll get yourself 10% off the program. Uh, it’s been very cool. Actually. I’ve had a few people reach out since we started the podcast , uh , that they found us through the podcast. Someone shared it with them. Nice. If sign up to the program, they’re like, man, I’m loving this. I’m feeling way better through the hips. My lower back pain is gone and I’m , I’m enjoying being at the gym and just not having to think about what I’m doing, just following what you guys say. Um, so shout out to those people who have who’ve come to the program through the podcast. If you liked the podcast , um, something that you guys could do a big favor for us would be just to share it with someone who you think would benefit from listening to it. So you can take a screenshot of it posted on your Instagram, send it to them, whatever tag us, if you do post it, we’ll make sure to reshare it . And thank you for you .
Speaker 1: 28:55
We appreciate you guys. [inaudible] .