#17 Dealing With Lower Back Pain for BJJ
Sore lower back? Are you in pain just sitting down? Many BJJ practitioners suffer from chronic lower back pain but have no idea why. JT & Joey unpack some of the contributing factors which cause back pain and how you can go about remedying the situation.
What’s giving you a sore Lower back
Is your style of Jiu-jitsu contributing to a disc injury
How tight hips are crippling you off the mat
The path back to a pain free life
Small actionable steps that you put into your daily routine to help reduce chronic pain and help improve your BJJ. Enjoy the banter as the boys break it down and give you the insights to feel better.
Speaker 1: 0:04
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over.
Speaker 2: 0:17
So we pretty much flow with the goal
Speaker 1: 0:22
Who was worthy to be trusted with the secret to limit the spot.
Speaker 2: 0:28
I’m ready, ladies and gentlemen, welcome
Speaker 3: 0:30
To another Bulletproof for BJJ podcast. And today we will be talking about dealing with lower back pain for BJJ. So that’s the thing back pain is this kind of very broad topic, but when we were talking about jujitsu people, people try and visit J it’s very specific and we’re going to dig down into , uh , the major problem , uh , what they can cause how we can deal with it and then ways for you guys to work around it. If you’re there and you’re suffering , uh , with back pain, you’ve had hard roles . Um, we’ve all experienced it having with Joey.
Speaker 4: 1:04
Yeah. Yeah. I get it. I get it sort of every now and again. And I can think back it’s, it’s always been part of the Jitsu , you know, sort of journey. Yeah. Um, I’ve never had it. I know I did have for a period where it was like a , like a , like an acute thing where I had to go get some treatment for it. But for the most part, it’s like this thing that pops up it often pops up after training. Sometimes it pops up outside of training. I was talking to you before the show. Uh, I was knowing the lawn on the weekend. I think mowing the lawn was okay. But then I was, and that me up sometimes when I’m washing dishes at night, like after training, that me up.
Speaker 3: 1:38
And so when let’s identify that, so when we look at your position outside of jujitsu and you guys might’ve felt the same, you’ve done Judah too . You’ve kind of, you’ve finished. Rolling the rolling. That’s great. You go to stand up , you think, ah, ah, back’s not comfortable. And then depending on you may or may not have done some active stretching and mobility work afterwards, if you didn’t shame on you , um, it can , it can try . We tried to help. Yeah, we did what we could, but then you wake up the next day and you think, oh my back, my hips what’s going on here. And for you, Joe, you were looking at it relevant to doing some household stuff, but it was, we looked at your position. What is your position there? Yeah. So my hips flexed. Yeah. So
Speaker 4: 2:24
Pardon me? That’s the, that’s the, kind of the , the thing that’s happening all the time there is when I’m spending time in a hip flexed position. Um, so I imagine I’m standing up straight, but then I stick my butt out and I just drive my hips back a little bit, lean forward, lean forward. That’s the position I’m in when I’m at my sink, washing dishes. And I might be there for like, I don’t know, 10, 20 minutes depending how many dishes are going to wash , um, the same thing with like the whipping snipping , right. Or , or gardening typical with, with people guide . Like, even if you’re bending down, picking up weeds. Yeah . ’em whatever. It’s you’re in this hip flex position for a pretty long period of time, like 10 minutes, five minutes, even two minutes. Sometimes it is a long time to be in any one position to hold it. Isn’t it. And so , uh , when I come up out of that position, my hip flexes are still holding on. Yes , let’s do a holding me inflection. And I go to stand up and they’re like, no , no, no, no, no, we’re on. Yes. And you know, as jujitsu people, we’ve got such strong hip flexes , right? Yeah. Because of that , because we spend so much time in a hip flex position in jujitsu , like when you’re playing God , you’re basically hips are flexed the whole time. And just to flex for people to , to think about that. If you bend your knee, pull your knee towards your chest, your hip is now inflection. If you extend your leg and extend through the hip and squeeze your glutes, that’s extension open up, I’m putting up. So think about jujitsu. This need to the chest position is prevalent all the time. And if you play a lot of guard , which a lot of our listeners do, of course, that’s like that know that’s where, that’s what digital is essentially. Um . You become so strong in that. Yes. And that’s when you get that little bit of pain, when you , you know, you go back into and you’re like, man, your hip is still inflection. It’s like your body’s trying to pull you back to that position all
Speaker 3: 4:14
The time. Yeah. And , and it becomes a thing that we’re also, we’re not just, we’re not just pulling our knees to our chest. Like we were just doing like leg raises or a core conditioning. We’re doing it under load. You’ve got someone sitting on your hooks, you’ve got butterfly hooks. You’re trying to lift. Not only are you trying to pull your knees to your chest, you’re trying to extend your legs and you know, sweep them or you’re trying to turn upside down. And so there’s not only is there you contracting your muscles, you also have the load of another. Yeah. It’s like, it’s like weighted hip
Speaker 4: 4:47
Flection, which is super high repetition.
Speaker 3: 4:50
It’s extreme. Yeah . And then we’ve got to look at our lives. So even right now we’re sitting down, it was a flex, hips are flexed. And so w like we have talked about this being in the gym, we’ve got the ability to walk around and do what we like. And that that’s great for us. But for a lot of you out there, whether it’s, you’re a courier, so you drive a truck or a van you’re sitting down a lot, you you’re a knowledge worker. You’re on a computer. You’re an it manager. You’re sitting down a lot. Even if you are a creative person, you’re a designer. Even if you have a stand up desk, you would spend some time seated pretty
Speaker 4: 5:26
Much. I mean, even like even trades people. Yes. You know, like, ah , no, like I’ll work a physical job. So, well, you probably crouched down in a position with your hips flexed. Yes. fixing pipes, or, you know, I don’t know , cutting Tim , you know, like it just , it , this hip flex position is so common and it’s very
Speaker 3: 5:43
Rare that we spend time in extension standing up straight and training that. And so just so that we can relate this back to the back pain piece, guys, your hip flexors . So the major hip flexor muscle is just so as muscle is not something that you can really see him . There’s a few other muscles that help us, but it goes from your FEMA extends up through your pelvis and it connects to your lumbar spine. That’s where it originates your lower back, your lower back. So if you think this guy is that you trying to stretch those hip flexes , you’re like, oh , I’ve got back pain. The back isn’t necessarily the problem. Now let’s
Speaker 4: 6:21
Let me just , um , because w just to give people like context, why does , why does the back hurt if my hips are flexed? Right, right. Like, what’s the simple explanation. All right. I get it. I’m flexed all the time, but why is my backs? Or
Speaker 3: 6:35
If we think about your spine guys, when your spine, they talk about neutral spine. But if your spine is just sitting nice and straight, it’s not straight per se, your lumbar spine has a concave. It curves, curves in a little bit. And then as it travels up, it goes further up the spine. It curves the other way. And it kind of follows this shape all the way up to your head. I can ask shape from the side. Yeah. And then when it comes up to the head, it curves back again. When we are inflection, our spine is rounded, and this is not when it’s at its strongest. So when you round the spine, structurally, the integrity is not there. Like it is more vulnerable to being injured. Now, the thing about getting pain, because we have a lot of nerves all around that area and back pain can be very miscellaneous. Now, look, if you’ve ever bulged a disc, and I know some of you out there have I have, but honestly, at the time when I bulged the disc in my back, I wasn’t actually even aware of it because actually that was when I was at my, my strongest. It was only later down the track when I hadn’t been doing as much lifting and I’d been doing a lot more jujitsu, I ended up getting an injury and I went and got an MRI on my hip. And they said, you know, you’ve got a bulge disc. And I was like, Nope, but now, now I know. And , and, and some of you may have had that kind of referred pain down your leg. Like some of this might experience like a sciatica type pain. Now this can be related
Speaker 4: 7:57
To a lot of issues. We don’t to get too far outside of our lane
Speaker 3: 7:59
Here, guys. But what you should know is like, unless you have a bulged disc, your back pain is more chronic than acute. It’s not something where like , because of the way I bought my, which was
Speaker 4: 8:12
Chronic versus acute chronic meaning, it’s like a niggling ongoing thing, as opposed to , uh , someone picked you up sparked you. And now you got a back because you had this one super-intense incident. Yes. It’s not , it’s not a one-off . Yeah.
Speaker 3: 8:26
I’m in pain. Yeah . It’s that chronic longterm thing. Cumulated kind of damage. Yeah . Yes. And so that’s the thing I’ve had both, I’ve had the acute pain where I was getting stacked stack pass. I’m pretty flexible. I’ll hang out there. And the guy sprawled on my hips and it just, it just flex my back super hard with his weight, my weight,
Speaker 4: 8:46
Maybe I didn’t even sprawl that hard . I was like 10% effort just saying , don’t roll with Joey seems nice. He’s not that nice. Um, how could you, you looked at me like that, Hey, you shook hands. You have a black belt mate . That’s right. Anyway, I got a piece to add to that because , um , with the, with the hip flection thing, something that happened and this and that, and I’m sure people can identify with this. So your hips of flex, right . We’ve established that you kind of locked into this position, but then you try to stand up. And obviously when you stand up, you’re trying to stand up straight when you try and stand up straight. But your, your hip flexes are still pulling your hip into flection. What do you move to try and get straight? You move your lower back. So you end up like really overextending through the lower back to achieve. So you’re in like this bent hip position, but super arched upper back. And that’s like, your lower back is in extreme extension. And so those spinal extensors are like almost cramping. Yeah. And that is often the back pain you’re experiencing. It’s not you don’t. And again, this is general. This is for people who don’t actually have a bulging disc or something like that. But this is for 95% of you guys. You’re like, discs are not like rubbing on each other. It’s not catastrophic. You’re just really experiencing extreme tightness and like a cramp feeling through the muscles of the lower back. Yes. And the , the tricky part about that is , is that you think I got to do something for my , like , I’ve got to stretch my lower back, but so not actually go stretch the front of your hip. Yes. Right. And we’ll go into this in a sec, but it’s like, once you unlock that, now your hip can open and now your lower back and go into a neutral position. And you’re good. Yeah.
Speaker 3: 10:30
Why I think the analogy, I can’t remember. I got this from, I’ll just say that I say it. I won’t attribute it to anyone. Cause I can’t remember. The hip flexor is the handbrake of the hip. So if you’re trying to create extension, you need your glutes, your glutes are the accelerator. So if you’ve got the hand brake on it, doesn’t matter how much you try and rev the accelerator. You’re not going anywhere. You’ve got to take the handbrake off for you to be able to move forward. So for your hips to actually go to into extension, you’ve actually got to try and get those hip flexes to relax a beat just enough for you to be able to tuck those hips Honda. And , uh , that’s where our kneeling wall stretch is a great one. This is the guard player killer.
Speaker 4: 11:10
That’s like a go on about all the time. That stretch. If you guys only take one thing from all this that we’re saying is just do that stretch , stretch . Yeah. Any kind of wall lunch stretch where you’re getting the hip flexes . Like there’s not a day that goes by where I don’t do it every day . And , and particularly with my knee rehab, like it’s just even further compounded. I’m like that stretch. Like I’m a different person after doing that stretch every day. I’m like, man, I can squat now or I can move better. Now I can stand up straight. It
Speaker 3: 11:39
Makes a huge difference. Definitely. And here’s the , the off side of that guys is because we spend so much time flex. This is kind of part two of this discussion is digital players generally have crap glutes, wake , wake, wake . Um , but what are we glutes?
Speaker 4: 11:57
Yeah . God like skin pillows. Yeah . Just for pancake flat. No one wants to put their hand on that. No, no one wants to sit on that, man . You ain’t getting Instagram followers with no booty, bro . Come this day and age, get real. I mean, if you’ve ever taken a photo in south America where you turn to the side to accentuate the gloop , but then they’ll rotate the other leg lift. Yeah . It’s like, you’re not taking those photos, right ? Yeah .
Speaker 3: 12:19
That’s right. It , you got to work that wonder that peach life. The reason why guys, if we look at the power production in the body, think of say an Olympic sprinter, they got the booty. And what’s interesting is when we look at other grapplers like judo colors and wrestlers, these guys tend to tend to have quads. They tend to have glutes.
Speaker 4: 12:39
They have, yeah , they’ve got low body. They’ve got low body. They got that low
Speaker 3: 12:42
Body gain . Why? Because they’re on their feet. They need posture . They gotta be upright. These guys really are our cousins within the grappling world. That’s right . And there’s plenty of really good. Like the top, top level jujitsu practitioners do judo and do wrestling and apply
Speaker 4: 12:59
It and do some weightlifting as well. That’s right . You know, they round out their physical development.
Speaker 3: 13:04
That’s right. So if you’re spending so much time inflection, and I’ve said this before, and I’ll say it again in case you didn’t hear it. When I said it the first time, the best way to count a volume, which has a lot of something like just general , like a lot of low, like a lot of time spent doing something is with load. So you have to make the opposing muscles stronger. What does that mean? You got to get in the gym and you’ve got to strengthen up there .
Speaker 4: 13:28
Yeah. You gotta, you gotta do some work around the hips and the glutes. And this is like, I mean, this is human, physical development 1 0 1 . Yes. Like there’s no, there’s no good strength, conditioning coach out there or program. That’s not addressing like glued and posterior chain and lower back and hamstring development because like JT said, it really is the centerpiece of athleticism in jujitsu. We can just bypass the need for that athleticism and by pulling God . Yes. And there’s a whole different world of athleticism that is, that has evolved out of lying on your back and using your legs, like arms and that’s awesome. But the thing is, is that like for most of us, you’re not trying to be world champ. So you do spend more time on your feet in this world than you do on your back and in the gym. Yes. Like it’s like, okay. Yeah. Digital is a thing . Get good at that. But also try to be strong and healthy and robust so that you can do other things. And even, I mean, JT and I, we both obviously spent a bit of time doing all this stuff, man , having that athleticism benefits, your agency , this vintage ,
Speaker 3: 14:35
Like I say this all the time, because it’s, it’s kind of funny guys. It oftentimes, when I’m talking to someone does jujitsu who doesn’t list or it doesn’t do any other kind of work to assist their training. It’s almost like the old kind of 1960s boxing. Oh , light training. That’s like cheating. It’s like, well, no, it’s science. It’ll help you. If I could make you the strongest person, your size, like unequivocably any man or woman, your size, you knew you were the strongest person in the world. Would that not be an advantage? Of course, because it’s a choice when you’re much stronger than somebody, you don’t have to run them full, full speed. You’re stronger than them rolling them at 50%. You know? It’s like, when you, when you fight toddlers, you know, bash those guys,
Speaker 4: 15:24
Man , they’re gone their strength. Yeah. You just kids take vagueish hold them by the head knee rider. So I like to practice my judo on those guys. Yeah. Foot sweeps. Cause I’m definitely not practicing judo on an adult. No, definitely.
Speaker 3: 15:37
If they’re , uh , if they’re under five years old foot sweep them to the ground.
Speaker 4: 15:41
But , but yeah, this is like , um, this is basic stuff and , and, and addressing strength through that region allows you to balance out what’s happening at the front. So it’s , it’s like we said before, do the wall lunch stretch. It’s like, yes. Straight , like , uh , lengthened the tissues at the front of the hip and concurrently strengthened them tissues at the back. Yeah . This is how you restore balance.
Speaker 3: 16:04
Yeah . Yeah . And the thing is, this is, this is the thing guys pain can, if it’s not sudden, like it’s not a sudden injury and you’ve suddenly got torn ligaments or anything like that, or a torn labor or anything like that. If your thing is chronic, this meant you spent too much time doing one thing and not enough time of the other, there’s clearly an imbalance. And we have to do something to fix this because you’ve got jobs to do. You’ve got kids to play with or chase or corral . And you , you know, you also might have a social life and you know, you need to be able to function and being in pain all the time sucks. So we’re not saying, Hey, this is an aesthetic thing. You’ve got to have the booty . Cause it looks good. It’s just real simple. It’s like, you just don’t want to be in pain and be a cripple because you love jujitsu. There’s nothing to say. You can’t have glutes and do beer and bolos . No. You know what I mean? Like you, like, if you, I don’t know if you guys have ever seen Boucher , he’s a thick daddy. He’s a big boy. But when he, I don’t know if you guys harken your brains back to when Busha fought , um, hunter Gracie , he Buren Bolard Haji. Gracie. The first time they fought, did he? Yeah . He Buren bolded . All his took his back. It’s like the guy can move, but he’s jacked just because you build a bit of muscle doesn’t mean you lose function, you gain access to new function. And that’s what we want for you guys. That’s what, that’s, what I would say is my biggest point around all of this. Honestly, it would only take two sessions a week for you to not have chronic low back pain. I’m a say it right now.
Speaker 4: 17:41
Yeah. Well, I mean, look, if we look at what our one session a week, you only got to do some, you know, five, four or five sets of dead lifting staff and a bit of glued activate, like that’s going to do the tree and a bit of stretching every other day. Right? Like that’s really the , the, the thing is like, yeah, two days optimal, one day is going to get you there. And it’s , it’s just, I mean, this is our whole mantra, right ? Is like the minimum effective dose of what you need so that you can perform better and not be in pain and bring your best to jujitsu. Um,
Speaker 3: 18:13
Yeah . And I think the other thing too, this is something, this is like the third point guys, because when we start talking about core strengthening, a lot of people just think apps and don’t get me wrong. You’ve got to have that strong front chain. You know, we , we do plenty of work around that to get stronger through the front, but there’s plenty of people out there doing a lot of the same. They’re doing sit-ups, they’re doing more flection off the mat. Cause like, oh, I’ve got to have strong core, but this doesn’t address what your core is good for per se because the muscles between your ribcage and your pelvis, your core, which incorporates the muscles at the back as well and creates movement, it allows you to move your spine, but then under stress, they can also coordinate. So your spine does not move and it protects it. So for those of our, our weightlifting brethren out there who do lift weights and do have good technique and they understand about bracing. When you are picking up something heavy, you do want to have a certain amount of air in there and you want to be able to contract those muscles. So your spine doesn’t move. This is something you don’t learn in jujitsu. No one says, right, you’ve got a brace. And , and in this way, protect your spine. It’s like, nah, just bend out of it. Just hip escape, your way out of any bad position. And oftentimes this is not the answer. And I feel like this is a missing piece within jujitsu. Because if you think about this guys, this is a scenario that can occur in jujitsu . When somebody goes to sweep, you or someone goes to take you down and you have to brace very strongly through your call just to buy yourself that second, to be able to pummel or like move your leg out the way, escape, whatever. But there’s a moment when you have to brace and contract all your muscles. So you don’t just get absolutely, you know , pile , drive it into the ground at that moment in time, if you haven’t practiced bracing . So I learned it from TaeKwonDo, you know, they we’d have chess pads on like whatever and you would get kicked in the guts and you have to race . So you D so you can absorb a degree of pressure. And also, so you don’t shoot yourself, basically.
Speaker 4: 20:18
Yeah. The brain , I mean, it’s kind of central to you think about , um, anyone listening can think about, like when you introduced to , when you’re framing against someone you’re creating, like the structure between you and them. And so the frame might be say from your shoulder to your hand, like you might, you know, you might be off your back or something like that. Or the frame could be from your feet, which is standing on the ground to your hand. Now through that, like you have your midsection, like, you need to be able to brace that effectively to create one structure. If you compromise effectively, then maybe this is the arm is strong and the legs are strong, but there’s a break at the mid section . And that’s like that little , um, yeah, where it’s compromised, that’s where you’ll lose your frame. Right? So this, this bracing that JT is talking about that is just inherent in good quality , uh , strength training teaches you how to generate that same kind of force and stability when you’re on the mat. And it’s a , it is a really foundational thing to , to have because when you got it, you don’t have to think about it, right? Like you just Bryce, do you know how to do it?
Speaker 3: 21:19
But if you haven’t had that as part of your kind of physical education, literally not, we’re not talking to high school peer we’re talking like literally within your orientation and understanding of how you use your body. If you don’t know how to do that in the moment you’re going to buckle
Speaker 4: 21:32
Up . And so he’s , so , you know, to, to, to tie that back to maybe where, where the back pain could come about, if you don’t know how to brace by using all of the muscles of your core, right then chances are, you’re going to brace with your lower back. You’re going to take all the load in your lower back. And then that means over time, you’re going to be accumulating, like more imbalance. Yes. The lower backs in become very strong. This happens, but it also becomes extremely tight. And this is where you start to be that person that’s like, oh, my lower back , it was cooked. But then the flip side on that is you might buckle
Speaker 3: 22:07
And then have the load of another human on you. Or it’s like getting stacked. Like you said, like you you’ve been taken down and you’re getting folded and you now have 80 kilos or 75 killers jumping on you. And your spine is not protected. And even though you might not bother your disc , it might irritate your sacroiliac joint, which is basically where your spine meets your pelvis. And then your lower back is aching for days. And it’s one of those things that it’s like anything, if you guys have ever had a to sake, it’s very hard to think that amount of pain, whether it’s been a root canal or whatever the problem is, you’ve lost a tooth. Very hard to think, same with an earache. Cause right next to your brain, it is also really hard for you to move around your day-to-day life. If you have this residual ache around your spine, because you just use it for everything. So what
Speaker 4: 22:56
Are we saying there? We’re saying there’s like a little sort of triaged to addressing this back pain piece. Isn’t there, we’ve got stretching of the hip flexes, like getting them mobile, getting length back into the front of the hip. Yep. And then we’ve got strengthening of the glutes and the posterior chain. So glutes, hammies, even like the spinal extensors, the lower back. Yep . And then we’re talking about building strength through the core, being able to work it together. Not like, not like conventional, like , like say sit ups and stuff. We’re really, it’s more of a hip flexor exercise, but a lot of isometric things, right. Hollow body holds even proper dead and all that kind of thing . Dead
Speaker 3: 23:34
Lifting tissue to brace . I mean, there’s a lot of strength coaches out there and maybe you’re a really well-informed listener and you’re a PT and you already understand a fair bit about lifting mechanics. There’s a, there’s a school of thought, which is you don’t need to train your abs or your core. You get enough of that through squatting. And deadlifting to a certain point, if you’re an everyday person who doesn’t do jujitsu, I would say yes. Sure. But if you wrestle, if you do judo, if you do jujitsu, there’ll be times when your spine is under flection. There’s also times when you’re sprawling and some should I take you down and you have to go into extreme extension. Suddenly if you don’t train being strong in these positions, you , you won’t be. And then you’re going to suffer potentially. So it’s super important that we teach. Like once we’ve kind of reeducated the hip, open the hip flexor, get the glutes, working to teach our quarter work, to protect our spine. And yes, squatting and deadlifting will help, but there are some other things that we need to do around that if you are a grappling. So like Joe was talking about with , um, the hollow body holes , um, but also just spending a bit of time being able to breathe and brace, which can only really be done. Underload just trying to do it with no weight on your back or no external limitation. Cause that’s the thing. Um, I love all kinds of strength training, whether it be relative strength for like bodyweight strengths, but when you grapple, you’re dealing with another human. So you’re going to deal with an external load. If you only do body weight , there will be a piece missing there because you do have to train exerting force on an external load to control your body and to control it. And so that’s where I feel like picking up at a heavy barbell will be very helpful to you. That’s mine. My piece on that .
Speaker 4: 25:28
Well kettlebell doesn’t , you know ? Yeah. We like like barbells. Nice. But it doesn’t have to be, you don’t get that load from our sandbags. Like can you say about the humans
Speaker 3: 25:36
Or the humans? Yeah . True . Yep . And so dog, I mean, look, I was at a , I went to Greco Roman last
Speaker 4: 25:43
Night. Greco-Roman wrestling that where you got that pink. I
Speaker 3: 25:46
Think I got kicked in the eyebrow. Yeah . It’s not, it’s
Speaker 4: 25:48
Not an infection until we all say it’s a war .
Speaker 3: 25:53
Get a worst. Anyway, I have a choice in that when people kick you in the eye with a wrestling, boot on the effects are more dramatic. But , um , all I was going to say with that is the posture in Greco is very upright because you’re not shooting for the legs. You’ve got to come in and control the hips control. The arm is you’re not allowed to attack the legs are allowed to touch the legs at all.
Speaker 4: 26:10
Wow . And so just upper body throws . There’s a lot of
Speaker 3: 26:12
Squeeze and you have to keep your posture very upright. And what I noticed was like just how cooked I was feeling in my glutes and my lower back, just from constantly trying to lift a dude and just keeping my posture always up straight. And, and essentially I think there’s a lot of lessons. It’s not like this is some weird idea that comes from athletics that we’re trying to apply to jujitsu . If we look at our, our grappling brethren, cousins, wrestlers, and judo , because they do do strength training, they usually have strong legs and strong, lower backs and strong glutes. It is simply because of the new , um , evolution of jujitsu that people play a game, which is purely God based. There’s not, there’s anything wrong with that. It’s very successful way to do jujitsu, but it’s not the most successful way to be a balanced, strong human. No, that’s what we’re trying
Speaker 4: 27:09
To use. Hyper sports specific . And we would argue, yeah , that it’s really, you don’t want to go down that path unless you really are trying to be a wheelchair . Yeah. You know, but if you’re just someone who uses jujitsu , because you enjoy it, you want to get better. You like being fit and strong. You like hanging out at the academy. Yeah . You like to feel like a bit of a Savage then we’re talking to you. Yeah . And I mean, look, Paulo , Meow,
Speaker 3: 27:31
Meow brothers . Cool, great jujitsu. But they won’t to look like those guys. No, I’d rather be Jordan burrows , you know,
Speaker 4: 27:37
Like I w okay. I bet all of you guys can attest to this. We all secretly watch wrestling, highlight videos. God so good. Athleticism. God, I wish I was like that. Yeah. Look at these guys. They’re jacked. Let’s drill a beer and bowling . You I’m glad you do too . Yeah. I don’t want to do road guys. Crab rod today. Crab ride . So
Speaker 3: 27:58
Yeah . Um, actually we don’t mind if we offended any of you stop listening right now. Um, but really I feel you on the back pain piece, I’ve been there myself. And obviously if you’ve had a sudden incident and your back is now hurting, get a scan, get it checked out, go and speak to a, physio-therapist get an MRI. Understand if you have, or have not bulged a disc, right. If you have bulging discs, you gotta take care of that. And you’ve got to address the rehab piece, but if you’re like most of us out there and you do a lot of jujitsu and you find that your back tends to ache after you too , or the morning after hard rolling there’s every chance that doing these things, by opening up your hip flexors , spending some time, strengthening your glutes and, and training your core to brace that only within a short amount of time, you’ll find that you will have less pain and ultimately you won’t be suffering that problem longterm . Uh,
Speaker 4: 28:59
Obviously that’s what we do on the Bulletproof program for guidance on that Bulletproof for bjj.com. There’s a free trial there. So get on it on that. I wanted to give you guys a little update on some changes to the program that are coming. Very cool. Yeah . Some super cool stuff. JT and I have been, all we do is try to keep our program going, but then try to evolve it at the same time. So we’re like doing the podcast, doing the Instagram on the YouTube, but then how do we make this program better and what we’ve designed and it’s sort of, it’s , it’s almost complete. We’ve designed a new sort of Bulletproof sort of like foundation program, like a lockout , like our , uh , our Keystone program. This is the one that’s got the key, the key movements of strength and mobility that you need. And the idea is that they all get wrapped up into either a two day training week or a three-day training week for those that have three days. Um, but the sickest thing that we’ve done is we’re , we’re building it so that you can evolve each movement in the program as you progress. So it’s a self-driven mastery thing. And the beauty of that is, is that if you’re coming in, in your super strong in the upper body, but you got weight glutes, then you’re going to have exercises that suit you where you’re at. If you’re on the other end of the spectrum, maybe you come from a good strength training background, but you’ve got to wake up a body or a tight shoulders. Then it’s going to be relevant to where you’re at. And you just, you cruise through at your own pace. The other thing is super sick and we’re excited about this is we have a belt system within that. So we’ve basically categorized our seven top strength movements and our six top mobility movements. And these will be the standards of the Bulletproof program. And what you can see soon is a blue purple brown and black levels for each movement. So you can come into this scene back. All right, let’s see where I’m at. Test myself against their standards. Holy, man. I’m like a black belt at like pulling strength, but I’m like, I’m not even , uh , I’m not even, I’m a white belt when it comes to like my hamstring mobility. Yeah . So it’s a really cool way for you to diagnose where you’re at and then for the program to guide you so that you can really get to , uh , at least the colored belt across all standards. Ideally you’d be like brown or black, but some of these getting to black on some of these will take a long time. Our goal is that everyone who does the program, we’ll get to at least purple purple belt. Yes . That’s like, if you’re doing, if you’re a purple belt, you’ll kill it.
Speaker 3: 31:21
Yeah. Which means you’ve got to be purple belt at all the strength standards and all the mobility standards. So that is actually fairly hard to achieve. Guys. We’ve actually got a guy right now. Uh , you may have heard of him , uh , Kiran , uh , first day of testing, he got black belt on pull up and it’s just like this guy, you know, he’s a Navy guy, super jacked does pull ups or heaves as they call them in the military all day. Like all they came in and smashed it. All right. Let’s have a look at your backbend . No chance like wide belts .
Speaker 4: 31:53
I would say, not even why by status . It was his
Speaker 3: 31:57
Extension is terrible. So that’s the thing, guys, you might be really good at something, but what we would love for you in terms of you being a really well balanced athlete, as well as jujitsu person is to have equal measures, strengths and mobility. And this is the accountability for that. And you can, it will be very easy to see where you’re at and that’s some feedback. So you might be a super athletic white belt in jujitsu. And so you might be a purple belt in Bulletproof of BJJ , but maybe you’re a brown belt in jujitsu and you’ve let it slip a bit. Now you’re actually like a white belt, blue belt and Bulletproof, we have given you a method to level yourself up. And if you improve quick and this was guys, this is feedback from you. So we do appreciate the feedback that some people are quicker gainers. They, they go up, they, they, they go really quick. So they wanted the program to progress with them. And then some people that take a bit more time and that’s okay. And so we have designed it specifically. So for those of you who are improving more in a rapid fashion, you can accelerate or if you take a bit more time, that’s okay too. The program will suit you as well.
Speaker 4: 33:07
straight . Thanks guys. Thank you guys. [inaudible] .