The Grappling Doc
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I help grapplers develop relentless cardio and train without the fear of injury
Acute low back pain can be debilitating
But with the proper guidance- they tend to resolve on their own
Key things that I emphasize to my guys is to stay active as best they can
Avoid complete rest and shutting everything down
Try to keep the hips moving with mobility work
Do exercises that activate the muscles of the hips and glutes without aggravating the pain
Once you restore mobility- progress to more demanding exercises at the gym
If you can lift a moderate amount of weight without pain at the gym, then you can try getting back to jiu jitsu
This is how we treat our athletes with low back pain in The Grappling Doc program
If you are dealing with low back pain that holds you back from training
DM us GRAPPLING DOC and we will reach out with more info!
Grappling Doc athlete shares his three least favorite exercises
Its okay to have "least favorite" exercises since there are always alternatives that you can do
Don't like the back squat?
Try zercher squats are heavy bulgarian split squats (those may be even worse tbh)
Don't like weighted pull ups like Josh?
Heavy single arm lat pull downs or inverted rows can be a substitution
The key thing is that you are doing SOMETHING in the gym and not going through the motions
Have a plan and look to progress your lifts either by weight or volume
Want to learn more about strength training for the mats?
DM us GRAPPLING DOC to learn more about our training programs for grapplers, written by grapplers!
Grappling Doc Dietitian blind ranks snacks and food items for the BJJ athlete!
Do you agree with her rankings? Feel free to leave your thoughts in the comment section below!
Pull ups/weighted pull ups are S tier exercises for grapplers
Grappling places a huge demand on the posterior chain
Whenever you squeeze, lift, or tie up with someone
Your upper back, low back, and legs coming into play
That's why high level grapplers tend to have overdeveloped backs and tree trunk legs
If you can do ~6 pull ups with bodyweight, try doing weighted pull ups and shoot for a rep range of 3-5
There's something humbling about going to full ROM on each rep and feeling that stretch in your lats
Want to learn more about strength training to build mat strength?
DM us GRAPPLING DOC to learn more about our training programs for grapplers, written by grapplers!
Low back pain is a looming plague in the sport of jiu jitsu
Everyone knows a training partner who had to take an extended time off due to a low back injury
As a rehab professional- back pain is certainly one of the more complex injuries to treat
Not because it's "hard", but because it varies so much from person to person
We've seen grapplers respond well to strengthening their hips and posterior chain
Others maybe need to do some extra hip mobility work
And some may just need to take time off and stop getting stacked on their necks
It also doesn't help that social media makes it seem like there is a "magic bullet exercise" fix for back pain
At The Grappling Doc, we make sure all of our athletes undergo a thorough evaluation process to determine what could be the root cause of the pain
And then we create a personalized program to address the determined issues
Dealing with back pain that holds you back from training?
DM us GRAPPLING DOC and we will reach out with more info about our training programs for grapplers, written by grapplers!
We've worked with ~300 combat sport athletes and we found that those who are able to follow a plan see the best results
Not the most physically talented or gifted athletes
But those who have the discipline to stick to a plan or communicate effectively if the plan needs to change
There is no magic bullet to getting stronger or improving your gas tank on the mat
It comes with time and consistent effort
Looking for a sports performance team that will be checking in with you every step of the way?
Tired of rigid programs that don't take into account your busy work and training schedule?
DM us GRAPPLING DOC to learn more about our training programs for grapplers, written by grapplers!
Grappling Doc athlete .11 shares his experience as a competitor looking to level up his performance on the mat
Since we started working with one another, we have seen Juan's numbers jump considerably
As a feathweight 155lb athlete:
His 1RM on the back squat used to be 225lbs
Now he's repping out 255
He recently hit 405 on the trap bar deadlift which is a 25lb PR
Juan has been tearing it up in the regional comp scene and is gearing up for No Gi Pans in October
Can't wait to see more highlights coming from our man in the future!
If you are a competitor who wants to improve your strength and gas tank for the mats like Juan
DM us GRAPPLING DOC to learn more about our training programs for grapplers, written by grapplers!
More grapplers need to be jumping off the mats
One of the biggest requests I get from my athletes is to do "sport specific" training for jiu jitsu
To me that just means getting strong, fast, and flexible
Jumping is a great way to tick off all three of those boxes
And it requires minimal equipment
The hurdles or boxes that you see on social media videos are just accessories
You can increase your vertical or max distance without them
For our athletes, we tend to program these jumps early in the training session so they can reap the benefits with minimal fatigue
After the jumps, they are more than warmed up for their lifts
Want to learn more about sport specific training for grappling?
DM us GRAPPLING DOC to learn more about our training programs for grapplers, written by grapplers!
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