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Jiujitsu Mobility Magic: Work Smarter, Not Harder!


The BJJ Performance Tip of the Week | #027

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, August 4th, 2023


Ever found yourself wishing you had more time for mobility work?

Trust me, you're not alone.😅 But hey, what if I told you that improving your range of motion doesn't necessarily mean spending hours with a foam roller? 🤔

Mobility has a myriad of benefits, like improving your ability to move in and out of jiujitsu positions and even acting as a protective shield to reduce the risk of injuries. So, let's dive into 2 practical ways of improving your mobility right now.


The 'Minimum Effective Dose' Method💡

Here's the deal. Add 5-10 minutes of Jiujitsu-specific mobility in the form of warm-ups and cool-downs pre and post-Jiujitsu sessions. Simple, right?

Let's do some math… If you do 3 Jiujitsu sessions per week and incorporate 10 minutes of mobility work before and after class, guess what? You've added an impressive 60 minutes of EXTRA mobility per week. Stonks 📈

All it takes is getting to class an extra 10 minutes early and squeezing in your cool-down while talking sh#t after class (which, let's be honest, you're doing already!).😎

The ‘Active Rest’ Method 💪

Want to sneak in even more mobility? Say hello to the concept of 'Active Rest'.

This technique means, during your rest period between gym sets, instead of scrolling through Instagram or TikTok, you work on a complementary mobility drill. 🔄 How about dynamically stretching your lats with a ‘resistance band lat openers’ between sets of deadlifts? Or working on your hip flexors with ‘dynamic couch stretch pulses’ between squat sets? Sounds like a win-win, right? 🎯

If you're interested in seeing this method in action, check out the 12-Week BJJ Move Program, specially designed to get you strong and mobile using this exact technique. You can find it over at BJJ Strong Online.

Remember, it's not about having time; it's about making time. And with these tips, you're well on your way to greater mobility without having to drastically change your routine.🥇

Get StrongerFaster and more Powerful on the mats, while reducing your risk of injury. Take my FREE Fitness Quiz here.

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