#38 The White Belts Guide To Better Flexibility
Today’s episode is brought to you by the new book JiuGo: The Power Of Jiu-jitsu. JiuGo is the world’s first BJJ Superhero. Lots of action and laughs, this book is great for 10-12 year olds or any Big kid who loves BJJ. Get yours on pre-sale just in time for Christmas CLICK THE LINK
Do you love BJJ but don’t stretch? Want to be more flexible but don’t know where to start? If you have just found BJJ and want to improve your flexibility this is your episode. Some of us are more bendy than others but jiu-jitsu will tighten us all up! Here are some of the key points:
The Confidence to get started
The Best time to stretch
The 1 Drill to save your Life
Give Yourself permission
Know your Top 3 tight spots
If you have only just begun your BJJ journey one of the best things you can do is to develop a stretching habit. Practicing this skill daily, using these tips will put you on the path to feeling better in your body and rolling better for life.
Speaker 1: 0:00
Hey, it’s JT. And I’m excited to introduce you to my new book, Jugo, the power of jujitsu. The reason why I’m so hype is this is the first ever BJJ superhero book. Now the hero of the story, the underdog is Juco . He’s a skinny little nerd and he’s the only ginger in his whole town. And every day he gets bullied. He gets punched in the face by the bully Marcus Caesar Vieira, and every day is pretty much like this for Jugo until one fateful day. He discovers jujitsu , but that’s not all along the way on his adventures. He happens to meet the youngest son of death, a young repo named Mero . He also makes friends with a three eyed frog who is enlightened name fibs . Hmm . Mysterious. This is a fun and quirky book for 10 to 12 year olds. And it’s a perfect Christmas gift to get that kid over the line to do jujitsu or let’s say, you know, a young kid who doesn’t really like to read. It’s a cool story that allows them to get into the world of Jugo and also enjoy their reading. But if you’re a big kid like me and you just want a fun story, it’s perfect for that too . Now I’ll be putting the link in the show notes today, but go to Jugo, play.com and you can get yourself a copy just in time for Christmas. Thanks guys. And with the episode
Speaker 2: 1:33
That Alicia, very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So you pretty much flow with the goal who is worthy to be trusted with the secret to limit this pot . I haven’t ready ,
Speaker 1: 1:59
Ladies and gentlemen, welcome to another Bulletproof for [inaudible] podcast. I am JT. Hello guys. I’m Joey. And today we will be talking about the white belts guide to better flexibility. And that’s the thing when you first started to do too , you’re seeing lots of different stuff you want to get amongst it. It is exciting, but then you realize, oh, some of these positions are weird, turning upside down the next villain , jacked up hips getting jacked up and you want to do all of the things, but you don’t know how to actually improve it. And the thing is, your instructor also may not know. And you look at people doing stretches and stuff, and you’re like, that looks weird. Oh man, I don’t want to look like an idiot. You don’t even know what to do. And maybe you’ve even tried a yoga class or you’ve tried to do a bit of stretching and just hurt you go , you know what? This isn’t for me. This is BS. But the truth is if we are not putting time into it, we are railroading ourselves towards injury. So if you’re the kind of guy or girl who has never really done any stretching will never really done a yoga, but you’ve you found your Jitsu and you love it. What we’re going to do today, guys, we’re going to break it down for you so we can make you a stretcher, get it in your life, make it accessible and make it effective. So what I thought I’d do first here , Joan, is we talk about how does somebody start? Because one of the hardest things with any new thing, whether it’s jujitsu, strength, training, flexibility, is like making that habit and getting it in the life. What I have found with people who just do not stretch it all is how do we get this in? How do we fit this in, in a accessible chunk for people to start working on it? How do you find that you made a really good point there about people feeling not confident to stretch when we were training together on Monday night? Actually. Yeah , there was a couple of new guys came along real nice fellows. Both were an introduced ourselves. J T and I did a double class. These guys showed up for the second class. So there’s this transition between the first and second. And what you usually find is that the guys who have already done the first class will just kind of be warm and warm and maybe limbering up a little bit or, you know, or just getting some water in and stuff before the next session. But it’s expected that the people starting the second class would be doing something to warm up because they’ve just come in off the street. Yes . But I saw that these two new guys were just sitting there. Right. And what you spoke to about this lack of confidence, they’ve come into a room full of their white belts. Right. But they’re not experienced at jujitsu, but they’ve walked into a room of people that they don’t really know because they’re new to the academy. And then it’s like them to do some stretching is like, it’s almost like a flex. It’s like, yeah , look at these techniques. I got , I know what I’m doing. Yeah . And you get the exceptional individual who maybe does come from some kind of background where they’re not confident, but generally they don’t. So I think that confidence piece is really huge. But the other piece looking at those two individuals and what I think is super important is that they’re there on the mat. They have the time and the space right then and there to do some stretching. Yeah . And this is the thing, everyone listening is busy. We’ve all got too much on. It’s very hard for us to , to go. Oh , okay. Yeah, you’re right. I should stretch more. Okay. I’ll carve out like 3 45 minute sessions for myself each week. On top of all the other stuff I do. Yes. It’s an unrealistic expectation for most people. So I think what my biggest thing is, and I think we can agree that our recommendation is your time on the matter jujitsu is the best time for you to work on your flexibility. Yeah . You’re there, you’re on the mat. It’s a, it’s a physical training space. If you’ve got five minutes before the class and you can make the time after class. Yes . This is up to you. Definitely. That is when you need to start to develop this habit. Yeah . And here’s the thing too . Let’s say you work in an office or you , you are someone who has a professional job where you, and we’ve talked about this before, you know, professional job. I don’t know what the, it’s an alien concept to us, but we’re aware of it. We see people I’ve heard about. I mean, obviously while we, you know , sip, sip our coffee and lays around the gym, we see people going off to , you know , during the business, certain time, whatever that is, it’s not a tire that’s conducive to stretching, right? You’re wearing fitted pants, you’re wearing business shoes, you’re wearing a suit jacket, skirt arrangement. But to jump down on the ground, it’s not one it’s kind of frowned on to . You might not even be able to do it in your attire. And three, there may be no space at your work where you could even do that. Or let’s flip that and say, you’re a tradie , your buddy, you’re on a work site. That’s mad, concrete, swinging hammers, Hannah’s carrying guns and, heavy stuff. You know, like you’re not going to drop down and hit your down dog on the work site. That’s not happening. You know? And , and that’s understandable, right? Like you’re busy anyway. But the thing of jujitsu is you’ve got a soft mat . There might be wall mats , you know, depending on how civilized it is. And it is encouraged that you sit on the floor now, depending on your gym, obviously if there’s a class running, you may not be allowed on the mat just yet. But there is stuff that you can do just to the side of the mat. And really, it’s just one giving, giving yourself permission, because obviously it’s good that, you know, you don’t want to just start busting out your, your full mobility sequence, you know , which might interfere with the class. But taking that opportunity when you first start and obviously clears with your coach to say, Hey, coach, I just want to warm up a little bit before I start class, because I’ve got a few injuries I need to take care of. Most coaches will be like, that’s great, good work. Like kudos to you. They’re going to let you have that little square meter or two at the site. She’ll probably ask you if you want to run a weekly flexibility class for the genius . I’ve never seen these techniques before. Could you run a class for that ? Cause that’s true culturally, right? Like everyone wants to be more flexible. I still, I say like every now and again, when we get a gym that like tags us or something and they’re like doing, you know, Bulletproof mobility after class with the crew, you’re like, man, that is awesome and amazing. Counter-culture yes. It’s not mainstream. Now people don’t do that. Yeah. And I think this is where we have to approach it. If you’re not sure what to do. That’s all right. In the same thing with jujitsu, if you’re like, man, I don’t know what these guys are doing. It’s always good to ask a senior belt. Right. So if you see somebody doing some stretches or they’re like, oh , I’m doing, I , you know, I’m doing Bulletproof or I’m doing my yoga for BJJ X, Y, Z. Usually if they’ve had a bit more experience than you there , I don’t want to speak too broadly, but people are happy to show you. If you’re a newbie, look out the new guy I’ll help the new guy. As long as he doesn’t spazz and kick my teeth out, I’ll be happy. But , um, but that’s the thing, guys. We want to think about it. That if you need help, you’ve got to ask for it. And then once you, once you’ve got a bit of an idea, you have to make time to fit it in. And this is the thing we just don’t make time for it at all. So that little window before class starts is perfect. And then also carving out just a small one. It’s not much time guys, literally five minutes at the end of class when you’re all exhausted and you’re lying on the mat and you’d just be talking crap anyway, talk your crap. That’s all good. But from there start to be doing something and don’t be afraid to initiate say, oh , I’m just going to do my stretch. Do you want to , if you don’t want to join, that’s cool. But like, can we keep this conversation going while I do this thing? No, one’s going to be like, nah , you can’t talk to me if you stretch. Yeah. I mean the , the , the, the hip flexor stretch is the best one because he’s still facing forward at you. Yeah. You can still have a chat. Yeah. I mean, I don’t know. I just started doing it. And what you find is that people around you usually start to join in. Yeah. Yeah. Cause everyone, that’s the thing it’s like really good point. You made it’s about giving yourself permission. Everyone wants to do it. Everyone wants to be more flexible. Everyone knows they should stretch. And so as soon as you go, I’m going to do this stretch that I saw. That’s , you know , apparently it’s pretty good. So right on the Bulletproof, Instagram people, people jump on board with that. True . The other thing I thought I wanted to mention on this , um, is the idea of taking a long-term perspective of the whole thing. Yes. And I can’t, I can’t count the amount of times I’ve had the conversation with someone, someone who is, you know, tight, someone who I know that has poor flexibility will come to me and say, oh man, you know, like I’ve got this really tight hip flexor or glutes or whatever. I can’t touch my toes. What should I do? And I’ll be like, let me give you the most potent thing I know for where you’re at right now. And I’ll give them like, you know , a couple of minutes of my time and I’ll give them an absolute golden nugget. And I’ll be like, man, this drill here will change your life. Just do it every day after class and just do it consistently and they’ll do it. And that , that, that day, and that was mad . Thank you so much. And I’ll come in the next day and I never see them. And it’s sad and it’s, there’s many things contributing to that. But I think one of the main things is like, people are looking for a quick fix, of course. And it’s like, there is no quick when it comes to becoming flexible. Yes . It just takes a long time. One to develop the technique and the awareness, but also for the tissues and the structures of your body to change, to adapt. Yeah. And especially if you’re coming from a low baseline where you’re already quite tight and you’re training your jujitsu in a way that’s making you more tight date and you’re living your life to make him more tight. You’ve got a big hole to dig yourself out of. So I think in conjunction with like giving yourself permission, like grasping that time to do it, it’s also just doing it, committing to it forever. Like just I stretch before I try it and I stretch afterwards a great , and here’s the other thing too . Flexibility and mobility is a skill and it requires practice in the same way. Strength is a skill. I overheard a conversation the other day , uh , just two random people. And the person said, well, I’m not a strong person. I can’t do that. Like, how do you expect me to do strong stuff? I’m not strong. And strength is, is, is all relevant to the individual, but it is a practice and it takes, takes time to build it. And flexibility is the same. And I would actually say, it’s easier to develop strengths then flexibility, because there is a degree of satisfaction you can get from lifting a heavier weight or doing more pull-ups or whatever it might be. You might year I can do 10 pull-ups or whatever it is, right. You’ve got a pump from tilts . So you get that love of pump . You get that ego boost. It’s lovely. When you do flexibility work, it’s uncomfortable. And generally, and this is what I’ve witnessed universally across all clients do you do to people when people get uncomfortable, they tighten up and like they hold their breath and breathing nervous system regulation, and being able to lean into it, just relax a bit and actually understand that you letting go of that tension will improve your situation. Even though it’s uncomfortable that burning or that initial discomfort, you got to spend a bit of time there. It will get better. And that’s, that’s the hardest thing is getting past well, that’s just me. I know that I’ve got to kind of talk myself out. I’ve got to have a little, come on, man. You can do this, just breathe . And after I’ve gotten past that first 30 seconds and I feel muscles kind of let go of it and the reward starts to come in, but most people are just like, oh, I’m trying to touch my toes. Nah , haven’t got it . See up . And they go, yeah, fight it for one set and then call it a day. Yeah. And the funny thing about it, and this is what I see with my students, for sure. In class, you get them to do one set and that’s usually where people stop. They’re like , yeah , I’ve done one set. Second set. They’ve got more range. Third set. Wow . There’s a big improvement here. We’ve only been here five minutes so that I think that people don’t aren’t patient enough with it. Great point. That probably brings us to the second page , which is the, you know, one of the main issues, the other main issues that we see with beginners trying to become more flexible, why belts or otherwise is just a lack of a lack of awareness. So you don’t really know what stretching feels like or how to do it, but you also don’t have the technique. Correct. And you say this when someone I can think of a guy actually that we train with who comes to class early all the time and goes through a little stretch routine named him, I can’t name him. You shall not be named , um, he’ll do those stretches. He’ll do the standing against the wall, grab the foot, pull the heel to the button in , you know , like all body contorted. But that classic, like running stretch, he’ll do some kind of leaning forward, touching the toe kind of thing. Yep . And instantly, and this is not to hang on old mate at all. Instantly that tells me he doesn’t actually know any good techniques for stretching. Right. But what is interesting is he’s making the time for it consistently. Yeah. And I would argue, perhaps he’s, he’s doing better than someone who maybe knows the techniques, but doesn’t use the right into it at all. So you want to, from a technical perspective, you need to know some basic parameters. You need to know, ah , this is a good stretch for my hip flexors. This is a good stretch for me, for my hamstrings. Yeah. Ah , this is an effect because the thing is like the hamstrings are a great example, that classic position of like sitting on your bum and reaching forward, if you’re a tight person, that position is really uncomfortable. It’s not only painful on your hammies and in the back of the knee, but like it hurts your spine and Tulsa. Yeah . Like, so if you understand, like actually I get a better stretch in the hammies and it’s much more comfortable for me if I stand up and I put my leg up onto a chair or a box and I bend my knee a little bit and then I can kind of hang out there and I can breathe better. So that , that the technique piece is important because it’s kind of how you get from point a to point B . Yeah . You , you need a tool to address the job at hand. Like what’s, you know, like, oh man, I know my hamstrings hurt. My back’s tight. What’s the right tool for the job. And look, we all have different experiences of tightness. So some people walk in, they haven’t, you know, they , maybe they’re not very particularly physical or haven’t done much physically demanding work. Um, and they’re actually pretty, pretty loosey goosey. But invariably we all have an area in our body where we store tension, whether it’s our shoulders and neck, our hips, our calves , whatever, it might be my weak point or the point for me that gets tightest. Even I , I, I put time into it every week is calf muscles, calves, and ankles. Like before I squat, I got to do a bit ankle prep before I do pistols. Always. Uh, if I’m trying to get better with my forward fold, I have to spend time prepping my feet, loosening up my cars before I go there, because I find that homies are pretty decent. Uh , doctors are okay, lower backs . Okay. But I man carves kill me. And you might be one of those people you might go , oh man, I just get massive calf pain. And then, you know, everyone is different, but it’s important that one, you know, how to, you have the tools to be able to help you address your issue, but understand and isolate what are my key issues, you know, because everybody is different. How about you? Yeah, for me, it’s been, it’s largely been my niece since the surgery, which is a couple of years ago now, but my knees just tight. Yes. So yeah. Before any training, whether it’s strength, training or jujitsu, I have to do a little routine to get my knee flection back. Yeah . Be able to bend it. Um, and it’s, it’s important because if I don’t do that, I just, I know that I can’t use that leg properly during training. I like today working on some pistols and stuff. I totally can’t do that unless I’ve done. You know, it’s probably about five to eight minutes of sort of knee work. Um, you know, prior to that, if I think back, it was more about my shoulders. Like when I was really trying to develop my body , weight , strength and whatnot . My shoulders were always really tight, particularly after change it too . So I used to have to spend extra time on those, but yeah, like JT and I were talking about it before the show it’s whether it’s coming off the back of a surgery or it’s because you sit down all day or it’s just how your body’s put together, you’re going to have some area that’s going to be your problem area. And that is really where you should be putting the most amount of attention and the most amount of consistency. Isn’t it ? Yeah. And here’s the other thing too, when you come to Judah to you, you’ve got a great coach that they know so much jujitsu like , wow, they’re so cool . You just want to learn everything from them, but they may not have the answers for you. Like you say to your coach, oh my shoulders . A bit tighter, a bit Jack. They might say, Hey, don’t ex don’t do this in jujitsu, but they don’t necessarily have the answer for you. So we need to be able to find out what is going to be the right thing for you. Whether you’ve had an injury or it’s a chronic thing, long-term for you to be able to address that. And so , uh , this has been brought up by our good friend , uh , Ross, Ross, wheat, weeding one of our academy subscribers up on the , on the north side, shower , Ipswich fan, all those guys love you guys. Um, he was like, you know, I got shoulder tightness. What is the best way? Because he’s like gets comorbid or that’s like kind of a weak spot for him. Internal rotation. He’s a strong man. He’s got tight shoulders. He’s like, just give me the one thing. Cause I was saying, how can I help you dude? And he said, man, Kimora is like, you know, my shoulders are tight. What, what can I do to open that up? He just wants one thing. And it’s not always that simple. So if you have a collection of tightness in your body, you might need two or three things to undo it. But for sure, there’s usually one very good stretch that you can use to help alleviate that tightness. But um , I’m gonna take this a step further. There are plenty of people out there in the strength and conditioning community who like stretching doesn’t work. Don’t do it. It’s a, band-aid get strong. Okay. Let’s put that in context. If you’ve heard someone say stretching doesn’t work, we need to, we need to just open this up a little bit. If you have tightness in your body, that can be for a variety of reasons you stretching and opening up that area is not a bad thing. It’s a good thing. But if you want to keep that range and keep that ability to move, you are going to have to do a little bit of strengthening at some point. It is true. That just a stretch it’s only going to last so long, right? So like, yeah, you do a stretch. You feel good. You do jujitsu . You go home, you do whatever next day. Oh, I’m tired again. Yeah . Right? Like it only lasts so long. And even if you are doing it every day, I mean, yeah, you got to clean your dishes every day. You got to vacuum the house on a regular basis. Like you’ve got to do this maintenance work to have the permission to do this crazy thing to Jitsu. But this is where we take it a step further. Once you have worked out, what is, what is the stretch I need to do? How am I fixing my issues? You get it in your life. You’re doing it before class. Maybe you’re doing it on your lunch break. You’re just feeding it into your life. That’s key step. The next step to help you in this progression of being a stretcher, being a flexible person is being able to do some strength work, which supports it. And I think this is the next step in the conversation. Yeah. Strength training is an essential aspect of becoming more flexible. And of course, going back to that, that example, this is an argument that’s had between strength folks and you know, whatever movement type people about flexibility all the time. And it’s , uh , it’s just , I find it such a silly argument because not to spend much time on it, but the strength is also short term. Yeah. Like I go strengthen my deadlift and I can deadlift double body weight. Well, if I don’t maintain that every week, it’s going to drop diminish. Yeah. Yeah. So like everything in life is short term. It’s , it’s biological. Your body’s always trying to return back to some baseline. Right? Yeah. So , um, yeah, it’s, it’s a really good point. It’s and, and I guess to, to, for some jujitsu people, if we can, if we can sort of make that clear, it’s like, all right, I got to get, I got to create the range of motion in my body. That’s the stretching. And then I’ve got to strengthen the range. That’s okay. That’s kind of two activities. Now we’ve spoken about this at length. In other podcasts, if you do your strength training with the right kind of approach and the right kind of choice of exercises, you’re, you’re incorporating stretching into that training. Correct. Right. Romanian, deadlifts, single leg deadlifts , uh , you know , um , Costech Costech squat, right? This is this, this does it all. But another way to look at that, this kind of combination is when you are training jujitsu, that that is also a form of strength training. Yeah. You’re , you’re pushing your legs out here. You’re trying to like sweep it . That’s right. Someone’s trying to Kimora. You’re fighting it. You’re there for two minutes. I mean, that is an intense strength effort and it’s, it’s immeasurable because there’s so much random happening. It’s not, you can’t control it. You can’t kind of target areas. But the thing is, if you’re , if you’re training in that way, perhaps for you just adding in some stretching gives you that combination of stretch and strength. Yes. Right . We’re always talking though about what the ideal is and we’re like, well, if you can do some stretching before and after class, and you can do a couple of days of focused strength training, this is without a doubt, the most potent combination. For sure. I want to pair that back a second guys, because I have friends who just frosted you too dark . Yeah. But it’s just fun. I don’t get any fun when I’m in the gym. I don’t have fun when I’m stretching. I don’t enjoy that. So yeah, sure. In the same way we have fun when we go on holidays or we have fun when we, when we get to do things, which aren’t necessarily our day to day job or responsibilities. When you have burger night on Fridays, that’s fun. Yeah, for sure. But that said that we have to be able to, we have to be able to work it into say, that’s fine. That’s totally cool. You , you do want to have fun, but if you are injured, right, if you, if you snap a ligament or you get injured, you can’t even have the fun of just walking. You can’t even just have the, the general freedom to live your life healthily. So this is what I’m gonna say, guys, my friends who frosted you too , and don’t want to do any other stuff. I understand where you’re coming from. It makes sense. You don’t get the same bars. It’s not as engaging, blah, blah, blah. But imagine this guys, if you can’t stand on one leg and hop without falling over, then you don’t have a lot of control. So now if you can’t stand on one leg, lean forward, touch the ground and stand back up without falling over. You also don’t have a lot of control. If you now, someone coming up on a single leg like Joe single leg and me just fighting like a mad dog, that guy. And just wrestling like hell. And I’m hopping around on one leg trying to counter. And he slams me on the ground. Like how , how do you expect, man? I want you to think about this clearly guys, if you can’t do it under your own bodily control with your body weight, no way , how the hell are you going to do it? When you got someone fighting you, what we want you guys to do is in this path of jujitsu , we want to see you get to black belt. You’ve just started. We want you to be in the game, loving it, enjoying it, putting in these habits. Now, when you’ve just started will mean you have a much longer term success, much less injury, and just be more of an animal, like role better, be, have more enjoyment from winning, not just getting crushed by someone who’s, who’s more physically capable than you. So that’s where I feel where the, where we take this from flexibility and , and getting control over your own body. To adding that little strength piece is you need that control through that new range of motion that you found from improving through stretching so that when someone does try and come worry, you or someone is trying to single leg , you you’ve got enough bodily control at that end range to fight back. That’s why I want to say. Yeah , I think , and a really important point. There is the, just that thing we always go back to, which is the discipline. It’s like, if you’re lucky, if you’ve got a kid and your kids, you know, whatever likes playing their , their team sport, they love playing soccer, but they’re like, I don’t, I just like the game. I don’t like training don’t practice . You know, it’s important that you go to training, you know, that is, is more than likely the recommendation you would give to them. It’s the exact same thing. It’s like, okay, you love jujitsu, but there’s a price you got to pay. And that is, you’ve got to do a little bit of training to make sure your body’s in a good position to enjoy this thing. Um, uh, I was thinking before what you were saying about the first set being real hard and then second and third is where it’s at. And I think that that is a really important point for anyone who’s coming into this thing, new and kind of to our point at the beginning about , um, uh, like a lack of awareness or technique where you don’t, it’s not comfortable. And it is very even for , for myself and JT, you know, like experience with flexibility training, your first set is often not particularly comfortable. No. And it’s kind of like that first set is almost reminding your body like, Hey, this is, I can touch my toes. This is the range. And your body’s like, no, no, no, I don’t want you to do it. And you’re like, no, I can do it. And then it’s like, oh , I can’t let you do it. Yeah . And then you get out of the first set and you , whatever you do, your other exercises. And then you come back to the second set and you’re like, I’m out, I’m touching my toes and it feels good. Yeah. And it’s a , it’s a whole different experience. And I think for a lot of beginners, they don’t let themselves go beyond that first set. Yeah. You just, you, you grinded out for the first one. You hold your breath, you fight it, you wince your face and then you leave and it’s like, man, you , you just got through the shittest like you , you just cracked the shell. Yeah . That’s right. You know, but you didn’t get onto the inside of the raw egg. It’s a delicious, the goodness. The Yoakim . Well, yeah. And I totally agree, because this is true of strength training too . Usually someone’s first set is not their best. Once somebody, once the body is like, oh , this is what we’re doing. And nervous systems fired up. And the coordination’s there. Then the second set is usually where people are best third set. Maybe people fatigue or whatever it might be. So relating this back to you guys, if, if you and don’t get me wrong, I am the most impatient person you’ve probably ever not met, but giving yourself time and saying no , no, no, no. Okay. I’m I am going to go here. I’m going to breathe here to regulate your nervous system, to get you to relax. You must breeze like Wim Hof says breathe. You’ve got to take that deep nasal breath, big breath out and just will yourself in. It does get better, but you got to be patient with yourself. And I think that’s one of the biggest things we all want to be better right now. I know I do, but invariably, it takes a little bit, well, it takes time . I mean . Look at the whole, the whole parallel of your jujitsu journey, how long you got to fight for, to get stripes and to get belts like nothing short term in this game. That’s right. So, you know, I think that it’s, it’s, it’s a real, I think for a lot of people, they just don’t think about it. But if you think about it , it, it, there’s a real immaturity to like wanting to try and rush this one aspect of your training, but also accepting that this other aspect just takes a long time. Yeah . It all takes a long time. It all takes a long time. And I guess that’s the, we have , when we use up our patients, whether it’s in our job or whatever, sometimes we don’t have bandwidth later. And that’s why actually, and Joey is actually pretty sensible. Um, he, he knows, he’s like, you know, I’m good here. I’m going to go. Do you know, like I , you know, like whatever, like, you know, day Joe’s like, oh , now I’m going to stop here. And I’m going to start working on my mobility, whatever on Monday night, Monday. And then I’m like, no , I’m going to kill Adam charts. I probably should have stopped . He’s my best friend. I will kill my best friend. I will kill him. And then at the end of that role , both Adam and I were on the ground, like, ah , I felt so wrecked . Like I definitely overreached. And then afterwards after class I felt so flat. I had, I almost didn’t have enough. I mean, it was good. We did some part in the stretching and it was kind of not enforced, but everybody got together. And uh , Joey helped me with doing some stretching mate , if we hadn’t done that, I think I almost wouldn’t have done anything. I’d spent all my energy and that’s what we do. Right. We enjoy the rush and the buzz of training so much, we roll to the point of fight to the death. And then we just kind of collapsed on the floor and show , we fix our gaze. We stand up, we bow we, whatever. But afterwards it’s like, I’m caught , you’ve got to leave a little bit of energy to be able to do the restoration phase, get, get you started because here’s the thing. If you want to come back the next day and roll again, because you’re frothing and you want to train as much digits as you can, you will feel better. If you take five minutes and you breathe and you spend a bit of time in that discomfort. So the next day, Hey, your body’s actually functioning better. You won’t be in as much pain and you might be a little bit stiff, a little bit sore, but you’re less likely to get injured and you’re going to train better. And that’s the thought I want to come back tomorrow. I want to be here on Wednesday. I want to be here on Friday. If you sincerely mean that you’ve got to make just a little bit more time to look after yourself. Yeah. And I think it’s also important to keep in your mind. What kind of athlete do I see myself as well? A lot of people don’t see themselves as athlete Joe , so that’s true. Look , and I don’t see myself as an athlete. I’m guess I’m just trying to come up with a name for it, but it’s so what kind of person are you? And it’s like a good example. Um, my partner commented on how, when I, when I get up in the morning, I , I could get up pretty early and I, I go and I empty the dishwasher and I take the dishes out of the dish rack and put them away. Okay . And I’m not using the kitchen cause I’ll be, I’m going to work. But I know that like, it’s just, it makes it nicer for my partner. When she gets up the kitchens generally clear, do not let my partner hear this a hundred percent like transparency. I didn’t do it this morning, but generally that’s just , and she said to me like, are you, and she doesn’t, she doesn’t think in the, with the way that I do about things like that. For me, it’s like, I want the kitchen. Nice. So it’s usable. That’s where it’s coming from. And she’s like, she doesn’t mind if it’s a bit messy, she will still use the kitchen and it won’t affect her. I think Mason and I are similar, whereas I got to get tidy. Right. I like my workspace, you know , good to go. So anyway, she commented on how obviously that’s just something I do. I carry on what she said, but it was like, because you’d probably do it without even thinking about it. And I’m like, that’s a fair observation. But I said, you know what? It was the first time I’d reflected on it. I said, I do it because like, as I’m walking out of the house, I think to myself, what does the kind of guy that I wish to be? What would he do? And I’m like, no, he would set the workspace, make it right. It’s like, I make my bed. Yeah. Good point. And so same thing with the training. It’s like, what kind of guy do I aspire to be? Or do I see myself as? And it’s like, I’m the kind of guy that trains real hard brings the heat. And then I do the work and it’s like, ah . I got to do five minutes stretching. Even though it’s like, I want to run out of here. It’s like, no , I got it . Because it’s, it’s like a whatever. It’s like an identity thing. Yay . It’s who you are. It’s a, it’s a rule you set for yourself. And I , I see this as a thing , guys , uh , guys and girls , um , white guys is not like some new sex. Some people don’t like that. It’s like, I dunno , it could give us some feedback. Let us know. But mean like I will openly refer to male or female as mate . Like I don’t, that’s maybe an Ozzy thing. Yeah . It’s a very, it’s an Aussie thing. Right. But you got a class of males and females. You’ll be guys, my friends, my friends, you know, like it’s, it’s I I’m speaking over, I’m going to say this. I have rules. Like I don’t eat dessert. But as a rule, like I just don’t eat. I’m not someone who eats dessert. I’ve done that to condition myself. It’s not, it’s not negotiable. And I think this speaks to your point, Joe, about the habits of being the person you want to be like, be that person. We also, those really flexible people like, dang, I wish I was like that. But it’s like the whole wish thing is kind of nonsense caramel. You lying . I was like that. You’re lying to yourself. Right. And, and I , I agree. I I’ve, I’ve been thinking about this more lately about my own habits and you know yeah. Trying to be considerate of others, whatever the space is, just be less selfish. And, and the truth is when you do something positive for yourself, you also give permission to other people to do positive things. And that’s what we were saying. You , you know, you get into that stretch position. Someone comes over, they’re like, oh, this guy’s stretching. He’s a white belt. Maybe I’m a blue belt. Oh God, maybe I should do this. You know? And then it has a really good knock on effect guy . So to give you confidence to do something, which you’re not used to, and also maybe feel like, oh, I’m standing out a little bit here when you do this thing and you are actually taking a positive action to look after yourself. You’re giving permission to other people. You’re setting a good example. And that’s, that’s all I could wish for anyone. It’s like one, you’ve got your own self-respect, which is the most important form of respect. You respect yourself. And then other people go, dang. I want to be like that. Also respect myself. Exactly. It’s cool. Um, should we kind of just go over what those key points were again? Yeah . Let’s let’s circle back. I’ve got them. I’ve got them here. Tell me if I’ve missed any, but the first one was, give yourself permission to stretch. Uh it’s it’s it’s it’s okay for you to do it. Do it. Second is carve out the time. Yes. And the most appropriate place for that is on the mat at jujitsu for NAFTA, have a few techniques up your slave . Yup . If you don’t know techniques, go to our Instagram or go to our YouTube, Bulletproof of BJJ and we put loads of techniques all the time and just message us. If there’s a technique in there, don’t even message me until you’ve done everything. That’s on Instagram and YouTube . I don’t want to hear about it. You can message me. I mean , of course you can get in touch with us, but we put out all the time. Yes. And you will see if you’re looking for the big, heavy hair to go to the YouTube channel three , the big three for lower body mobility. Do those every day. Yep . Um, fourth point is take a long-term view of this thing. Yes. It’s not about kicking today or this week. It’s about doing this consistently forever. And then the fifth was to add strength training. Yes. And have that. And that combination is where the potency lies. Indeed agreed. Um, obviously if you want the Supreme or help with your mobility, sign up for our program, Bulletproof of bjj.com, you can take a free trial. Our mobility program is incredibly easy for you to incorporate into our jujitsu . We’ve designed it around these ideas. It’s designed to work before and after you’re trained to do too . And it gives you the minimum effective dose to make the changes you need to become more flexible. Plus it also has extra in there if you want to do actually that’s right. And for a lot of people out there, they say, oh, only twice a week. Oh this four times a week. You’re like, oh , you can. As long as that’s not the tracking from your jujitsu, remember that guys, we’re not trying to make you gym heroes. We do want you to be strong, flexible humans, but we want it to translate to your jujitsu . So you shouldn’t be doing too much in that way, but understand this. If you want to share this with your community, if you want to get this in your gym, because you know, you’ve , you’ve heard us talk and you , you interested in these ideas, we have an academy subscription and that’s where the gym is able to sign up and give all you and your teammates access. So if you think your coach might be interested or there’s a couple of other people at your, at your gym who want to do this kind of thing, get the team access, get the team on board, get your coach to reach out to us. And we can get your whole team on the Bulletproof for BJ program through the academy subscription. So if you’re thinking the team might like it and you’re keen and you think your coach might be keen, we can hook it up. That’s it? That’s the one. All right. My friends, thank you so much for tuning in. If you have some specific questions , um, or you have any special requests, you can reach us at Bulletproof Visier , j.com . If you have a specific question, you can leave us a voicemail. So you click on podcasts . There’s a red button. You can hit record and leave us a voicemail and let us know who you are. And then we will play that question and answer it on the podcast. Sick one. Thank you guys. Thanks guys.
Speaker 2: 39:13