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What I Learned from John Danaher About Warm-Ups


The BJJ Performance Tip of the Week | #015

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

Edition: Friday, May 12th, 2023


I wanted to share something I learned at John Danaher's seminar earlier this year about warm-ups in jiujitsu. John believes that there are two types of warm-ups that are commonly used in jiujitsu, and both of them have their downsides:


❌Warm-ups that make you exhausted


❌Warm-ups that are repetitive and boring (think doing lines of the same 5 movements, shrimp, back roll, front roll etc)

Both of these styles can leave you in a bad mindset for learning, so John expects all of his students from blue belt and up to warm themselves up before class.

If you're not sure where to start with your warm-up, I recommend trying these three exercises before three rounds of each:

Perform 3 Rounds of Each Exercise:

Warm-Up 1: Shoulder Dislocates → 10-20 reps

Warm-Up 2: Long Lunge → 60 seconds each side

Warm-Up 3: Knee Drops → 10 reps each side


Check out this video for a more detailed explanation of each exercise, as well as a cooldown routine to follow after your training.

By warming up properly before class, you can improve your mindset and prepare yourself physically and mentally for the training ahead. Give it a try and see how it works for you!

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