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One feature that distinguishes Brazilian jiu-jitsu from other martial arts is that it doesn't rely on brute strength. Instead, practitioners champion BJJ as a technique to help a smaller, weaker fighter overpower a larger, stronger opponent. However, this doesn't mean practitioners should ignore strength training as part of a well-rounded regimen. While overall strength training is helpful, pull day exercises are a must for those trying to stay in shape for BJJ. Why should you do strength conditioning for BJJ? Strength training is usually a minor focus in BJJ training. Again, the philosophy behind BJJ focuses more on using leverage and mechanics to overpower a larger, potentially stronger opponent. Those who learn BJJ for fun, fitness, or self-defense do not necessarily need to incorporate strength training into their routine. However, those interested in competing should definitely implement a strength conditioning program, including pull day exercises, especially at higher levels. More muscle and speed could be the difference between victory and defeat on the mat. What is a "Pull Day?" One of the best ways to consistently build muscle and improve strength is to use the Push, Pull, Legs Routine, otherwise known as PPL. This is a common 3-day or 6-day workout split that helps exercise all the muscle groups in the body by focusing on a different area each day. "Legs," of course, refers to any exercise that benefits the lower half of the body. This methodology divides the upper body into "pulling" muscles—usually the back and biceps- and "pushing" muscles—the chest, shoulders, and triceps. A 3-day rotation would look like Push Day/Pull Day/Legs/Rest, whereas a 6-day cycle would be Push Day/Pull Day/Legs/Push Day/Pull Day/Legs/Rest. 10 Pull Day Exercises To Add To Your Regimen When incorporating PPL strength conditioning into BJJ training, it is important to know which exercises to do on which day of the split. These 10 exercises are excellent for options to add to your pull day. These workouts work to strengthen the pull muscles and improve BJJ performance. Single-Arm Kettlebell Rows The single-arm kettlebell row is a great pull day exercise to get started. Bracing on one arm while lifting the kettlebell with the other provides better stability and allows the lifter to isolate the back muscles. To perform a single-arm kettlebell row: Find a flat bench. Place one leg on the bench at a 90-degree angle and the other on the floor. Place the same-side hand on the bench directly under the shoulder. Place the kettlebell beside the bench and lift it straight up with the available hand. Pull the elbow straight past the back without turning the hips or shoulders, pause, and straighten the arm to lower the kettlebell back to the floor. Perform 3 or 4 sets of 10-15 repetitions on each side. Bent Over Barbell Rows Bent-over barbell rows are like single-arm kettlebell rows but with more emphasis on stability and posture. Stand in front of a weighted barbell.  Place the feet shoulder-width apart under the bar.  Using an overhand grip, place the hands on the bar slightly wider than shoulder-width apart. Bend the knees and push the hips back to get the back parallel to the floor.  Like single-arm rows, focus on pulling the elbows past the back and tightening the core to prevent the back from arching.  At the top of the movement, pause for a moment, then lower the bar back below the knees. Perform 3 or 4 sets of 10-15 repetitions. Rest for a minute or two between each set. Pull-Ups Pull-ups are a pull day workout that require very little equipment. Any horizontal bar that can hold body weight will do. Stand underneath the bar with hands wider than shoulder-width apart and grab the bar with an overhand grip.  Contract the biceps and back muscles to pull the body upward and bring the chin to the bar.  Pause for a moment, then lower the body back down. Perform 3 or 4 sets of 10-15 repetitions. Inverted Rows Instead of pulling the bar toward the body, this alternative to traditional rows focuses on drawing the body toward the bar. This requires a squat rack or smith machine with a bar at waist height.  Starting with your body underneath the bar, grip the bar with an overhand grip, placing hands just wider than shoulder-width apart.  Hang down from the bar so that only the heels make contact with the ground.  Straighten the back by activating the core and glutes. Next, pull the chest toward the bar, pause, and then lower back into the starting position while keeping the back straight. Perform 3 or 4 sets of 10-15 repetitions. Bicep Curls Bicep curls are one of the most straightforward pull day exercises. Begin with a dumbbell in each hand Stand with palms facing forward and elbows against the side of the body.  Lift the dumbbells to the chest one at a time or together.  Pause at the top of the movement before lowering the dumbbells. Perform 3 or 4 sets of 10-15 repetitions on each side. Hammer Curls Hammer curls are a variation of bicep curls.  Start with the dumbbells in each hand and the palms facing toward the body.  ]Keep the elbow against the side of the body while lifting the dumbbells toward the shoulders. Do this one at a time or together.  Pause at the top of the movement before lowering the dumbbells back down to the starting position. Perform 3 or 4 sets of 10-15 repetitions on each side. Lat Pulldowns Lat pulldowns can be a great alternative to pull-ups for those who struggle with them. However, they do require a specialized lat pulldown machine.  Adjust the machine's seat so the feet can be flat on the ground, and then sit down and grab the bar with a wide overhand grip.  Ensure that the back is straight and the chest is slightly forward.  Start with the arms fully extended, then slowly pull the bar down until it reaches the top of the chest.  Pause for a moment before extending the arms back to the starting position. Perform 3 or 4 sets of 10-15 repetitions. Seated Cable Rows A seated cable row is another pull day exercise that requires a specialized machine. Look for one with a close grip bar. Sit with the knees slightly bent, the torso perpendicular to the bench, and the feet positioned on the platform.  Grab the bar with palms facing each other and pull it toward the body.  Start with the arms slightly bent, arch the back, and squeeze the shoulder blades together to pull the bar towards the abs.  Pause for a second before releasing the bar back to the starting position. Perform 3 to 4 sets of 10-15 repetitions. Deadlift  Though deadlifts are most associated with bodybuilders, they can also help strengthen the back, core, and biceps for BJJ. Stand in front of a weighted barbell with feet shoulder-width apart under the bar.  Bend over the bar and grab it with an overhead grip, making sure the hands are wider than the legs.  Bend the legs and push the hips back until the back is parallel to the floor.   Push the hips forward and bring the barbell to the hips, standing up straight. Be careful not to arch the back. Pause at the top of the movement before lowering the bar to the starting position. Do 5 sets of 5 repetitions. Dumbbell Pullover Dumbbell pullovers are one of the only pull day exercises that target the chest muscles. Start by sitting on a flat bench with the back straight, feet on the ground, and a dumbbell in each hand.  Next, lay back on the bench with each dumbbell straight over the chest, then lift the dumbbells above the head with straight arms.  Pause at the top of the movement before bringing the dumbbells back overhead to the chest. Do 3 to 4 sets of 10-15 repetitions. This pull day workout is sure to get your muscles fired up! If you're interested in learning more about workouts that can improve your Jiu Jitsu skills or need a place to up your self defense game, we can help at Granite Bay Jiu Jitsu. Come try a free week with us!

BJJ athletes and practitioners are looking for that one silver bullet that will solve all their problems. In truth, the best athletes do not learn or find the best BJJ strength and conditioning program. Instead, they create them. Creating a BJJ strength and conditioning program doesn’t require a degree in exercise physiology. Jiu-jitsu athletes looking to develop strength, power, and Helio’s gas tank don’t need to be black belts either. To create the right S&C program, a BJJ athlete needs to shoot for three things. Autodidact BJJ athletes need to program for general strength, power production, and energy system training. Also, the athlete should have S&C as a complement to BJJ — not the other way around. Getting the combination wrong leads to burnout, or worse, injury. Creating a strength and conditioning program for BJJ is simpler than it appears. Read on to learn more about crafting the perfect BJJ strength and conditioning program. Strength Training for BJJ — Keep Basic and Heavy To paraphrase Mark Rippetoe, strength forms the basis of all adaptations. Being strong enables a person to develop other physical tools like speed, endurance, and power — all necessary attributes for the mats. BJJ athletes need to program for strength. However, there are caveats. First, strength will require the execution of exercises that activate the most number of muscle groups. While it’s easy to think that a bicep curl carries over to armbar defense, isolation exercises will not make an athlete strong. Rather, strength training for BJJ needs to include the core lifts or versions of them. What are the core lifts? These are none other than the squat, bench press, and deadlift. The second point of consideration is that strength develops in a surplus of energy. In other words, there’s no point in adding 5 x 5 or 3 x 8 front squats if an athlete has just finished a Na-Waza session. To become stronger, BJJ athletes need to add core lifts or their variations and train them in a fully recovered state. Conditioning for BJJ — It’s Not Always About Long Runs Rolling several rounds can take a toll on someone’s energy. BJJ athletes of all levels are no strangers to the feeling of burning lungs and being short of breath. Right away, it’s clear that conditioning can be a limiting factor for most athletes. Being well-conditioned for BJJ involves training more than an athlete’s ability to last long. Conditioning for BJJ also encompasses energy use for quick bursts of movement. Just think of the difference between a marathon runner and a sprinter. Conditioning is something both athletes do. It’s an issue of difference. One has the conditioning to run at a moderate pace for about an hour. The other has the lung and muscle capacity to cover 100 meters in seconds. To program for mat-grade conditioning, an athlete needs to train like a runner and sprinter. The athlete needs to program low-intensity steady-state movements into the conditioning program, as well as high-intensity interval work. Low-intensity work needs to last at least 45 minutes. High-intensity conditioning needs to last 15 minutes at most. These sessions should consist of rounds of maximum effort movements punctuated with rest periods. Power Production for BJJ — Train for Quick Force Production It’s common to hear people say that power and strength are the same. They are similar in the sense that both involve force production. However, what separates power and strength is the speed element. Strength is the ability to move against resistance. An athlete who can slowly shrimp out under an opponent 10 kilos heavier is a display of strength. Power, on the other hand, is the ability to move against resistance but quickly. An example of power in use is whenever a wrestler finishes a takedown. Another example is when an athlete power cleans 60% of what he can deadlift. In both examples, there’s a display of force with speed. That’s power. Training for it is fairly simple — it’s like doing versions of the core lifts but executing them with speed. Plyometric movements like jumping on boxes, sprinting, and explosive calisthenic movements also contribute to power development. The Importance of Flexibility and Recovery BJJ strength and conditioning alongside BJJ training need to be in the weekly training plan. Of course, the body (and mind) can only take so much. Past a certain point, injuries occur and burnout gets the best of an athlete. Training flexibility and being just as focused on recovery can add years to a person’s athletic career. In a sport like BJJ, flexibility and recovery are important — especially at the highest levels of the sport. Flexibility enables joints to move more freely along their natural planes of motion. Flexibility training will remove the stiffness in the muscles surrounding the joints. This results in lesser discomfort in many of the positions Jiu-jitsu puts athletes in. Recovery is one of the simplest things to dial in and should be part of an athlete’s training plan. Despite its simplicity, many athletes underestimate its value, placing more emphasis on S&C. Training of any sort is only as good as an athlete’s recovery strategy. A high training volume without sleep, nutrition, flexibility work, and hydration doesn’t make an athlete stronger or conditioned. It makes them sick, weaker, and injured. Putting It All Together: Practical Recommendations for a BJJ Strength and Conditioning Program Strength and conditioning should work with an athlete’s general BJJ training. In addition, training power, strength, and conditioning need to be in the right sequence to allow each to develop. Athletes of the sport differ in their recovery capacities, genetics, athletic background, and baseline level of fitness. Be that as it may, these general recommendations can be resourceful to athletes designing their BJJ strength and conditioning program. Train Strength and High-Intensity Conditioning Separately Training both on the same day or session can cause one of two things. It’s either strength develops and conditioning stalls, or the athlete sandbags the strength portion of the workout to perform well in conditioning. Either way, the result can be subpar especially over an entire training block. To prevent strength from interfering with high-intensity conditioning, it’s best to train them on separate days. Most studies show that 24 hours is the optimal space between a strength workout and one for conditioning. This allows energy and the nervous system to return to normal functioning between sessions, assuming that sleep and nutrition are dialed in. Train for Power Fresh Of the three physical adaptations, power is the one that is most sensitive to fatigue. Athletes should train weighted power movements in sets of doubles or triples to reap the benefits. Power movements include faster versions of the squat, bench, or deadlift. Of course, due to the speed requirement for power production, reducing the weight is a good idea.  If an athlete only has one session for power and strength, power training should come first. Strength can follow. Leave Low-Intensity Conditioning to Mat Work Having an entire day or session dedicated to long-duration low-intensity work is counterproductive. The only sensible time to add it in is in the absence of BJJ training. This isn’t to say that low-intensity conditioning work should fall by the wayside. It’s still necessary for energy system training and health. However, a BJJ athlete, by default, already gets a lot of low to moderate conditioning work — on the mats. Develop a cardiovascular base for BJJ. The only way to do this and zero in on technique at the same time is by rolling. Dial-in Sleep, Nutrition, and Hydration Sleep, nutrition, and hydration should be the pillars of any athlete’s recovery strategy. Without them, training doesn’t become productive. There aren’t any hard and fast rules for all three. Nonetheless, some recommendations have stood the test of time. When it comes to nutrition, a good rule of thumb is to eat only whole foods. This includes vegetables, fruits, and meats. Getting eight to nine hours of sleep is also vital. Sure, some athletes report surviving on less. Then again, they “survive.” They don’t progress — which is the whole point of any BJJ strength and conditioning program. Lastly, hydration needs attention in an athlete’s program. The CDC recommends anywhere from two to four liters daily. Get Better for Jiu-jitsu with the Right BJJ Strength and Conditioning Program At the end of the day, the biggest part of any BJJ athlete’s training is BJJ training. A BJJ strength and conditioning program needs to flow with an athlete’s training schedule, instead of taking up the majority of the athlete’s time. Designing a BJJ strength and conditioning program can be complicated to some. Luckily, Granite Bay Jiu-jitsu is a BJJ gym that takes the guesswork out of BJJ and strength and conditioning. Try a free week, and roll, strengthen, and condition to greatness at Granite Bay Jiu-jitsu.

We all know that being safe is essential. It's not just about feeling safe; it's also about protecting yourself from harm. But what are some ways to feel more protected? One of the most effective ways is by taking self-defense classes. In this blog post, we'll explore some of the top reasons why you should sign up for self defense classes today! It Builds Confidence When you learn self-defense, there's a chance that confidence will follow. It can be hard to stand up for yourself in the face of adversity when it comes from someone bigger and stronger than you are. Learning how to defend yourself properly allows you to take control of your safety, which boosts your feelings of courage and confidence. You'll Gain Valuable Skills When we're children, our parents or guardians teach us basic lessons about staying safe so that we don't get hurt while playing outside or going anywhere without supervision. But as adults, sometimes these rules go out the window because they feel like things have changed since childhood! However, this does not mean that being aware isn't essential anymore. Taking self defense classes on personal safety could help you learn ways to feel more secure so that you can avoid dangerous situations. Self Defense Classes Are A Great Form Of Exercise Learning self-defense is not only about protecting yourself from harm; it's also a way for you to stay fit! Martial arts and other forms of fighting require discipline and dedication to be successful. No matter what your goal may be – whether it's learning how to hold your own against an attacker, or simply getting into better shape – taking up martial arts as part of a routine workout could help improve the quality of your life by allowing you time each week dedicated to staying healthy and strong. There Are Many Benefits Self Defense Class Exercise Self defense classes allow people from all walks of life the opportunity to get involved with something they love while also learning valuable skills that can be used in real life. Not only could you learn how to protect yourself, but it's also possible for you to join a group of like-minded individuals who are dedicated to living healthy and happy lives! BJJ fitness exertion levels often lead to healthy fitness routines and can be an effective (and fun) weight-loss method! Don't Wait Until The Last Minute It's important not to procrastinate when it comes time for signing up for something as useful as self-defense classes. These classes fill up fast, so if one is nearby or at an affordable rate, don't hesitate any longer because someone else may snatch your spot before you know it! Avoid Dangerous Situations Although we'd never wish harm upon anyone, sometimes bad things happen when people least expect them. That being said, learning practical ways to defend yourself could help you avoid dangerous situations in the future. If there's a chance that your safety is at risk, no matter how small it may seem to others, then go for it and sign up today! It Never Hurts To Learn As adults, we have so much going on in our lives – careers, family obligations, social activities – sometimes the idea of self-defense classes seems like too much trouble. But what if something were to happen? Although most people aren't preparing for an attack against them or their loved ones any time soon, why not take advantage of this opportunity now instead of waiting until it's too late? Self Defense Classes Work On Your Balance Improve balance at self defense classes  Another great benefit to learning martial arts is that you'll gain better balance. When it comes time for defending yourself, having a strong sense of balance can give you the ability to keep your body upright and ready if an altercation happens unexpectedly. This means that even if someone attempts an attack against you, maintaining composure will allow you to have more power over their actions, so they are less likely to succeed! Self Defense Classes help develop self-discipline- Learning how to defend yourself is not only about protecting yourself against physical attacks, but it's also a way for you to learn self-discipline! Martial arts and other forms of fighting require discipline and dedication to be successful. No matter what your goal may be – whether it's learning how to hold your own against an attacker or simply getting into better shape – taking up martial arts as part of a routine workout could help improve the quality of your life by allowing you time each week dedicated to staying healthy and strong. It Helps Develop Self-Confidence And Mood  Another great benefit to learning martial arts is that it'll help boost your confidence. By taking up a new hobby, you're able to enjoy something while also getting into fantastic shape at the same time! Not only will you be spending some much-needed me-time practicing self-defense techniques, but this type of exercise can improve mental and physical health by allowing people not just an opportunity to get involved with something they love while also learning valuable skills that can be put to use in real life. There are many benefits when it comes down to signing up for these classes – no matter what your goals may be, whether it's learning how to hold your own against an attacker or simply getting into better shape, there's always something great to learn. Self Defense Classes Improve Your Street Awareness Most people don't want to be in a dangerous situation, but they also aren't aware of how their actions affect other people's decisions. By learning various self-defense techniques and practicing them regularly, you can improve your street awareness by being more aware when it comes time to defend yourself against an attack from someone else. Learn How To Defend Yourself A common concern that people have when they start looking for self-defense classes is that it'll take too long to learn anything useful, but this couldn't be further from the truth! These days many providers offer specific programs designed with different types of individuals in mind, so whether you only want a few tips on how best to protect yourself or if you're ready to train towards becoming an expert martial artist, there's always something great waiting for everyone interested. It Helps To Develop A Warrior Spirit One of the most powerful aspects of self defense classes is the ability it gives to people to overcome fears and limitations. This doesn't just mean having an improved sense of self-confidence but rather developing a warrior spirit that allows you to go beyond your own perceived limits! No matter what type of attack may happen, learning how to defend yourself will help give you more power than ever before over your life – both physically through increased strength and confidence as well mentally by giving you tools needed in order to know what is jiu jitsu so you can handle anxiety or other types of stress brought on from everyday experiences. Conclusion  By taking up a new hobby, you're able to enjoy something while also getting into fantastic shape at the same time! Not only will you be spending some much-needed me-time practicing self-defense martial arts, but this type of exercise can improve mental and physical health. Self Defense Classes do so by allowing people not just an opportunity to get involved with something they love while also learning valuable skills that can be put to use in real life. There are many benefits when it comes down to signing up for these classes – no matter what your goals may be, there's always something great waiting for everyone interested. Get A FREE Week Of Training at Granite Bay Jiu Jitsu!

It’s easy to get dried-on sweat and other stains like grass, blood, and dirt all over one’s gi, especially if you practice often. So we’ve looked at a few different laundry detergents to help you figure out how to wash BJJ Gi and which one will keep your gi feeling fresh and smelling great. Depending on whether you are looking for the best value, best stain-fighting, or best-scent, there are different options. You may also need one that’s scent and dye-free yet still powerful, depending on your sensitivities.  1 - Oxiclean To Avoid Stinky, Stained Gi’s https://www.amazon.com/gp/product/B0776GN8Z7/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=gbjj-20&creative=9325&linkCode=as2&creativeASIN=B0776GN8Z7&linkId=61bd73174fefb0da2982bdbbd99c172b >> Support Our Non-Profit & Save Money By Ordering on Amazon Now!<< Oxiclean is a brand known for making a versatile stain remover, using its formula to eliminate almost any stubborn stain. Their laundry detergent is made from a powerful formula built to help get out stains, especially well with their other products.  Their stain removers are some of the best in the market and putting a dash of it on any old, dried-in stains before a wash will work wonders with Oxiclean’s detergent.  The formula is so potent that you only need to use a small amount for each load. This saves you money in the long run if you are consistently dealing with stained and smelly gis. One drawback is that Oxiclean doesn’t get the laundry to smell as good and is a little pricey compared to other detergents. However, it still gets all the smells out of your gi well. It just doesn’t leave you with as much of that after-laundry fresh smell.  Depending on how dirty your gear regularly gets, it can be worth the cost for the extra power it provides.  It can deal with tough, dried-on stains, including sweat stains, and also removes grass, blood, dirt, and food stains. So, it’s perfect if you are looking for the most powerful stain remover on this list. But, if you are finding yourself with serious stains often, you’ll likely have to use a good strain remover as well to get them out. 2 - Tide Free And Gentle To Avoid Stinky, Stained Gi’s - Minimal Allergens https://www.amazon.com/gp/product/B085V5ZMV9/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=gbjj-20&creative=9325&linkCode=as2&creativeASIN=B085V5ZMV9&linkId=76836e596dee693fec730b32a71571af >> Support Our Non-Profit & Save Money By Ordering on Amazon Now!<< Tide has been a gold standard of laundry detergents for decades and shows no signs of slowing down. For example, Tide pods are a great innovation that cleans most clothes and are a great choice if you are looking for something to use on the go or something to just throw into the machine and not think about it. Here, we’ve decided to recommend something a bit different with their Free and Gentle formula, for those looking for a way to clean their gi with minimal allergens, scents, and other sensitivities. Its formula is just as powerful as regular Tide but much easier on the skin for those with eczema or other itching problems. It’s dermatologist recommended and free of all dyes and perfumes. It comes in both HE and non-HE options, depending on your washer’s configuration. How to wash BJJ Gi may vary based on the configuration of your washer. This is also a great detergent for keeping your whites white, as it doesn’t spread dyes very much nor stain colors over time.  For its price, it’s a high-value detergent that is great for sensitive skin while still providing a powerful stain-removing formula. Although it doesn’t leave a scent, it removes all the stink for a gi and leaves it feeling fresh. 3 - Gain Detergent To Avoid Stinky, Stained Gi’s  https://www.amazon.com/gp/product/B07N8SJ5GF/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=gbjj-20&creative=9325&linkCode=as2&creativeASIN=B07N8SJ5GF&linkId=958a6205236b036afc0819e6e42dd3ee >> Support Our Non-Profit & Save Money By Ordering on Amazon Now!<< Gain’s new aroma boost technology leaves a persistent, intoxicating smell after cleaning your laundry, coming out feeling fresh every time. The one linked comes in their “blissful breeze” scent, which smells of a spring day outdoors on green grass with a breeze coming by. It’s an excellent scent for going to the gym feeling fresh and confident.  Gain laundry detergent works with both HE and non-HE washing machines, locking up and lifting away dirt and stains. It might not be as powerful as Oxiclean, but still boasts an excellent formula that will deal with most laundry situations.  The detergent uses micro-capsules of scented perfume that gradually break open and release over time, keeping your clothes feeling fresh for weeks after the initial wash.  Gain’s stain and sweat removal ability are quite good, considering it’s also less expensive than many other leading brands. The combination of scent, stain-removal, and value is just an excellent proposition.  So, if you are looking for a great stain-removing detergent with a wonderful scent on a budget, Gain is a clear contender.  How to Wash BJJ Gi You can go with any detergent and get a decent clean for your gi for the most part. However, we’ve found these three are some of the best for different purposes, depending on what you need. Oxiclean is best for stain removal, especially if you use it in conjunction with one of their stain removers. However, it doesn’t have as fresh a scent and is a bit expensive.  Tide’s Free and Gentle is one of the best detergents for sensitive skin, with no dyes, perfumes, and a hypoallergenic formula, but still with the stain-fighting power of the original Tide. Finally, Gain has the best and longest-lasting scent and is good on a budget. It only might not be as powerful as its rivals on the stain-removal front. As an Amazon Associate, our Non-Profit earns a small commission from qualifying purchases to fund scholarships for training.

After practicing Jiu-Jitsu for some time, you will understand the need to use the joints over the entire motion range, and undergoing different motions will naturally increase your flexibility. Most Brazilian Jiu-Jitsu classes include a slight stretch, which is much more effective in increasing the flexibility of the core. Many Jiu-Jitsu students strongly recommend adding several yoga sessions a week to prosper enough flexibility and gain martial art belts. If there is a question in your mind about what martial art should I learn? After going through this detailed article, you will be able to decide on your own. After your decision, you can also go to, martial arts school near me. Importance of flexibility in Brazilian Jui Jitsu 1) The wide range of motion makes you able to perform the technique correctly. In the beginning, you may have had a hard time swinging your foot over the opponent's head to complete the move; that's because of the tight muscles. Some of the lower movement may not be regulated, with taut muscles of the hip. 2) Flexibility submits hard. This is especially important for shoulder joint-related capitulations such as Americana lock, Kimura lock, and Omoplata. In working with several trainers with top-level martial art belts and having different flexibility levels, you will notice that people possessing less joint range are tapped much faster than people with average shoulder flexibility levels. 3) The guard retention ability is increased by increased flexibility in the hips and spine. Students who can fit their knees under their armpits can sneak in with hooks from any position and change guards. You can quickly reverse their guards by them over 90% and regain vigilance without knowing what happened. It is said that inversion is not the only strategy for guard retention, and inversion puts some stress on the cervical spine. 4) Resilience from joint injuries. The most crucial reason for Jiu-Jitsu's flexibility is to secure your knees, elbows, shoulders and neck from injury during coaching. There is a slight risk of tearing of tendons and ligaments with flexible joints. Flexible muscles are more than an insurance policy for bruises. If you are flexible enough to perform these postures, you can level up your martial arts belts. Flexibility benefits for BJJ The general benefits of BJJ are to: Fend off or lessen bruises or wounds Increase performance Provided your specific goals for Brazilian Jiu-Jitsu and your current level of flexibility, you may need more or less time to stretch. Anyway, you can't underestimate the benefits of following this stretching program. Stretching techniques There are two different approaches for stretching; if you have decided with the question, what martial arts should I learn? You can decide the stretching technique accordingly. Active Stretching Active stretching techniques comprise exercises that actively move the joints in their orbit. These are warm-up techniques for Brazilian Jiu-Jitsu. It can also be used as part of an autonomous movement routine that runs separately from other workouts, like waking up in the morning or on a rest day.  The active stretch method makes use of controlled joint rotation (CAR). The purpose of CAR is to separate the joints of interest by creating tension in the rest of the body. Don't rush the CAR or give momentum to the spin. Passive stretching The passive stretch technique is an exercise that moves the joint to its limit of flexibility and holds it in place for at least 20 seconds in a lightly painful area. This may include extraneous support, like applying a Brazilian Jiu-Jitsu belt to stretch the hamstrings. Passive stretching should be executed within 5-10 minutes at the end of BJJ classes when your body is still warmed up. Passive stretches after a workout have been shown to alleviate the spectrum of motion when continually carried out. Increase Flexibility and level up your martial arts belts Raised flexibility is a principal factor in improving athletic performance. Besides speeding up recovery from injuries and muscle aches, it also lessens the possibility of injuries. Brazilian Jiu-Jitsu (BJJ) movements stretch the body in positions that are not common in everyday life and maximize flexibility in parts that are not usually covered by traditional stretching exercises. However, Jiu-Jitsu requires a high degree of flexibility to perform a wide range of both defensive and offensive techniques, so beginning with inflexibility can limit Brazilian Jiu-Jitsu. After reading these discussed exercises, you will find an answer to your question; what martial arts should I learn? Stretch Your Hips This stretch is commonly known as Butterfly Stretch, as one of the main body parts of a wrestler is the hips, especially in Brazilian Jiu-Jitsu. For closed guards as well as armbars, powerful and flexible hips are very useful. Flexible hips not only aid you to keep and pass the guard but also helps your hip escape and protect yourself from submissions. It is an effortless and very worthwhile hip stretch. First of all, align the soles of your feet close to the base of your feet. And try to keep your knees as flat as you can on the floor. Afterward, flap your knees and legs just like the butterflies flail their wings. Over time, you will be successful in bringing your knees closer to the floor, and in due course, you will be able to sit with your knees on the floor, and your hips fully bent. Stretch Your Legs Obstacle Stretch: The hurdle stretch that Bruce Lee used to keep her flexibility is the perfect stretch for your arms and legs. Sit on the floor, stretch one leg forward, and make attempts to reach your feet by hand. If you can, bring your head to your knees, at last swap your legs and repeat. Stretch Your Shoulders and Arms Take your arms in the back of your head, grasp your elbows by using your other hand, and lower your arms as far back as possible. If possible, bring your other hand at the backside of your back and put your hands together for a more acute stretch. Do both of the sides and repeat. This movement is best to stretch your arms and shoulders further, including your back. Stretching the overhead shoulders is an excellent method to maximize the flexibility of these areas. This allows you to maintain a slow defense posture even if you are thrust in Kimura, Omoplatas, or Americans for a long time. Skier squats Skier squats are exercises that seem simple at first glance till you try them. It isn't very easy to do. Stand with your feet together and turning them forward. The aim is to look at one side, turn your knees to the same side, and squat downwards to the flip side. The more you will practice this, the more freedom you have on your knees. Sink as profoundly as you could and bounce softly to stand up. The number of target rep is ten or more, and 3 to 5 sets are a guide. Bent leg split stretch. This is a more outlying stretch than a skier's squat. It's a crucial exercise to raise the Brazilian Jiu-Jitsu flexibility, as it often takes a similar position when turning out. Therefore, exercise is essential to avoid injuries. To do this exercise, sit on the ground, bend one leg, place your heels under your buttocks, and extend your other leg forward. First of all, move your hips to a comfortable position on your bent legs. Then move the other side to sit on the ground, with the toes of the bent foot facing outwards. If you lean ahead in this position, your stretch will be even intense. The way is an outlaying active stretching. Straight through this method until used to both positions, use straight sets, move it to one side, release it in the center, and repeat it until done. You can then join both sides as a superset—set a goal to perform a total of 3 to 6 stretches for 30 to 60 seconds each time. Hand across body stretch This is likely to be one of the exercises you've been to. You have to stretch your arms in front of your chest just as you stretch the middle head of your shoulder muscles. But, if you are unable to achieve the correct angle from stretching, you can't maximize the flexibility for BJJ. To pose the stretch, settle your upper arm on your chest. Use your second arm to grab the triceps of your extended arm. With the help of this arm, first, pull your outstretched arm toward your belly button. This will result in early tension in your shoulder muscles. To further emphasize the stretch, pull your arms more towards your chest. Neck and traps stretch Stick stretch drills  At last, consider the neck movability and the flexibility of the shoulder muscles. As the name suggests, this exercise requires a cane. You have to keep the cane after you, keep your arms erect, and the palms of your body. To get in place, guide the stick in the direction of your heel and try to release it. This latches the scapula in the optimal posture for the drills. When you decide on the type of martial art you should learn, then you hurry search about a martial arts schools near me.

Both Jiu-Jitsu and wrestling are martial arts that primarily fight on the ground. In mixed martial arts, fighters can adopt both fighting style strategies. However, if you are looking for Jiu Jitsu vs. Wrestling there are significant differences in sports. The strength gained from one sport can benefit other athletes, but some skills do not pass well between the two sports. There are also significant strategic differences between Brazilian Jiu-Jitsu and wrestling and what martial art should I learn from both of these. Jiu Jitsu vs. Wrestling Jiu Jitsu In Jiu Jitsu, the standard scoring order is: Take the other person to the mat Pass through the guard Block or mount your opponent Submit your opponent Points will be awarded based on these actions. Since the ultimate goal is a submission, fighting from behind is acceptable (and it's easier to defend the submission if you're facing an opponent). Most position differences are based on this difference, as submissions are illegal and are not valued in wrestling.Wrestling In international wrestling, the more common order for earning points is: Place your opponent on the mat to establish control Fix the opponent while controlling the opponent from the highest position (the rules define that both shoulder blades are flat on the mat). The wrestling scoring order will eventually be one of two points. If the wrestler does not seem to turn his opponent, the referee blows the whistle, and the wrestler returns to neutral. Wrestlers are rewarded by pushing their opponents off the mat (showing control), knocking them down, or exposing their backs from a neutral position or above (theoretically, they are opponents). Pins are very rare at international competitions, especially as wrestlers don't have as much time to work at the top as given in the past. Similarities and differences between Jiu-jitsu and Wrestling These two martial arts are similar in that they involve combat on the ground. They also aim to knock down and control or surrender their enemies. The focus of these two martial arts may be similar, but the performance is quite different. Wrestling aims to crush the opponent to the ground and control it with strength and athletic ability. However, in Jiu-jitsu, the purpose is to utilize the strength of the opponent. Various techniques are used for this, such as angles, levers, and opponent fatigue. The ultimate goal is to achieve some surrender (chalk or block) or hold up with a higher score until the battle ends.Differences between Jiu-jitsu and Wrestling rules There are three rounds of wrestling matches, but only one round of Jiu-Jitsu. The goal of wrestling is to have complete control over your opponent and win pins. The goal of Jiu-Jitsu is to surrender your opponent somehow or to earn points while trying to surrender. Of course, this is a simplified version of the rules.Jiu Jitsu vs. Wrestling: Injury The intense knockdown and suffocation accompanying Jiu-Jitsu will make people think that they are constantly breaking their bones and losing their teeth. However, academic literature on this subject shows that the opposite is true. Jiu-Jitsu is one of the safest martial arts in terms of injury. A 2014 study published in the Orthopedic Journal of Sports Medicine showed that Jiu-Jitsu practice had a significantly lower risk of injury than wrestling and other martial arts such as taekwondo and MMA. The incidence of 5022 risk exposure is only 46. The most common injury is orthopedics, with an incidence of only 0.7%. Pros and cons of Jiu-Jitsu and Wrestling Jiu Jitsu If you've never practiced martial arts, Jiu-Jitsu is a great place to start. It's suitable for beginners, but at the same time, it's one of the most challenging sports I've tried, and its effectiveness scales with experience. Pros Effective for self-defense: Jiu-Jitsu incorporates many techniques for controlling and suppressing opponents. Jiu-Jitsu is for everyone: You can enjoy it with your friends and family, as well as with new friends you meet during your trip. The thrill of practicing it with your loved ones is a profound experience. Jiu-Jitsu is in perfect shape, thanks to all the exercises and rollers. Learn Jiu-Jitsu everywhere: As sports become more popular, Jiu-Jitsu classes and schools are emerging worldwide. Relieve stress. Closing the day with Jiu-Jitsu is a ritual that many practitioners prefer to relax after a long day. Suitable for beginners: No previous martial arts experience is required. Cons Always pull the guard: Guards are always a viable option and are not as tiring as takedowns, so some practitioners neglect standing games. McDojos: Due to the growing popularity of Jiu-Jitsu, other fake black belts are also trying to make money with Jiu-Jitsu. Always check your instructor's pedigree before officially joining. The strike is over: A typical Jiu-Jitsu lesson does not teach attack techniques, even though it is self-defense. No slams or strikes of any kind are allowed. Don't expect to come to a class to learn punches and kicks. Very difficult to master: The level of this sport will increase daily as the practitioner trains to be better every day, so it will be challenging to catch up. Wrestling Wrestling is the perfect sport to play if you like the explosive aspects of takedown and wrestling. Pros Crazy workout: Wrestling training excites you. Great for self-defense: Wrestling is about control, and that's precisely what you're trying to do. Improves cardiovascular health: Aerobic exercise is increased with every workout. Incredible removal: Learning wrestling is fantastic if you plan to master wrestling while standing. Mental strength: Wrestling training is one of the toughest in the world. If you overcome these, you can overcome anything. Cons Fewer Centers: There aren't many reputable wrestling schools outside the United States. A steep learning curve: Wrestling does not appeal to a "hobby" audience as much as Jiu-Jitsu. Insufficient submissions. You have great features, but you may lack the tools you need when you need to finish. Slam but not strike: Slamming is one of the more dangerous aspects of wrestling but not taught in class. Which is better for martial arts, jiu-jitsu or wrestling? This is an entirely unjustified comparison and has the opposite effect on these areas. If you're talking about local conditions like gyms and cages, Jiu-Jitsu may be a bit more advantageous, but what if you consider the wrestler's punch, power, and stamina? Of course, both fighters are talking about the idea that they don't understand the discipline of the other. How about a lively bar? Who knows that many things can affect that type of battle?? It's impossible to answer this question this way. Jiu-jitsu focuses on leverage techniques, articulation, and blood squeezing, while wrestling focuses on intense strength, strength, technique, knockdown, and high-position control. If you plan to do a martial art, the best solution is to choose your art, but know as much as you can so that you can take advantage of others' shortcomings and protect yourself from attacks. Now at the end, you know all about the differences and similarities. Are you wondering where the best Jiu Jitsu near me is? Contact us at (916) 536-7373.

Jiu jitsu is a sport, but it is also a method of self-defense. For those just starting their journey, it can be an exciting time of learning that a compact body without a lot of physical fitness can still perform well. Those willing to continue and learn more will often find that strength training and conditioning will add to their abilities. If you are considering getting into competition, it would be best to seriously consider the advantages of working out. Every jiu jitsu move utilizes several muscle groups in the body, and all of these moves require at least a minimum level of fitness. Strength training is essential to be able to complete moves when dealing with a heavier opponent. Stamina over the length of the match or attack will come from conditioning, so that too is important. Conditioning and strength training combined with continued practice will help increase the necessary speed needed to achieve success. Strength Training Learning and practicing sports for pleasure or competition can lead to injury, so strength training is a facet that should always be considered important. For this sport or even when taking adult martial arts classes, we recommend it. There are three main areas of concentration, and they can be practiced by beginners and even those at the height of their competition careers. Strength in the upper body is an important factor when throwing an opponent. It requires the muscles of the shoulders, the back and the chest to all work together. Simple strengthening exercises can begin with push-ups and pull-ups. They work all those critical areas, and pull-ups will even help with gripping an opponent's clothing during a match or attack. There are many throws that will require lower body muscles to have their own workout, so the gluts, the quads and even the hamstrings should be given their share of training. Jumps and squats can be the first exercises for beginning adults, or they can be helpful for children joining our karate classes for kids. Advancement in this area of strength can include working out with weights, and we recommend it for competitors at all levels. The middle of the body or core should not be ignored. It is an important part of jiu jitsu throws, and it helps with coordinated throws that combine the use of arms and legs. Sit ups can help with the abs, and exercises that help rotate the torso and hips are also part of training. Kettlebell swings should be part of a workout by those in competition. Conditioning the Body Running out of steam during a match or an attack can lead to disaster, so conditioning the body is necessary for those at all levels. Many times people forget that even the simple mechanics of breathing while in a tight situation can make a big difference. There are many ways to get the body conditioned for the demands necessary to practice, use and compete in jiu jitsu. Interval training was originally designed to help people get the most out of a short time exercising, but it seems almost perfectly designed for jiu jitsu conditioning. The short bursts of intense activity followed by resting or lesser exercise are a good way for beginners and elite to get the most out of their time in this area. Circuit training often provides the best way to fulfill this critical need, and it can often be found by searching the term martial arts near me. Look for a club that offers a wide variety of exercise equipment, and it should offer some interval training. We want your body to be able to last through whatever is necessary, so you should look into adding in the time for this part of the training. Building Speed If you have just begun thinking about learning the sport of jiu jitsu, the first few classes might feel like you are moving in slow motion. There is nothing wrong with that at first, but building speed throughout classes is essential for anyone wishing to progress. Jiu jitsu is about fighting off a larger opponent, and speed is one factor that a person of any size can master with practice, conditioning and strength training. Practice in any sport or physical activity will lead to easier movements, and it will help you do them faster as the body retains the moves in muscle memory. Part of what will assist with getting faster is the body’s ability to handle the load necessary, so that is why strength training is important. Conditioning is also critical because the body will need energy and the ability to breathe to successfully continue to move faster as the demands on it peak in competition or a real life situation. At Granite Bay, we want you to get the most out of your lessons with us. Whether you are just starting out, or if you are working to compete, we want you to learn and practice in safety. Getting fit with strength training, conditioning and building up speed at a reasonable pace are part of what makes jiu jitsu fun and interesting. Competition is often the goal, but even just enjoying the knowledge of self-defense can be a great way to safely learn.

Brazilian Jiu Jitsu is a high contact, endurance sport that takes lots of high intensity training. It’ll definitely help you get into better shape, lose weight, and increase your overall stamina and fitness. According to fitness app estimates, half an hour of Brazilian jiu jitsu sparring burns more than wrestling, jogging, swimming, and even playing basketball for that same amount of time.  Competitive jiu jitsu requires a level of muscular strength, endurance, flexibility, and mental fitness. It’s no surprise that jiu jitsu burns hundreds of calories per hour, and can help you build muscle and is one of the best ways to lose weight.If you're looking for a great way to get in shape, learn a new skill, and have fun, keep reading and check our our BJJ Caloric Burn Calculator below. And definitely check us out with a free week to your local Roseville Marital Arts studio! Will Jiu Jitsu Help With Weight Loss? There are several reasons why jiu jitsu burns so many calories and can help you lose weight. You might not even have to follow a strict diet to see results either! High intensity activity of any kind, especially jiu jitsu, results in more calories out than in. The result? Weight loss.  Another reason you’ll burn more calories and could lose weight is that you’ll spend less time eating and drinking, because you’ll have something better to do in the mornings or afternoons instead. This time might otherwise have been used to stuff your face with chips while sitting on the couch, but not anymore. Jiu jitsu is a commitment to improving your health and losing weight. We are influenced by the people we surround ourselves with. If you attend jiu jitsu classes, chances are you’ll be surrounded by people who value their health and live an active, healthy lifestyle. As you befriend these types of people, you’ll see a drastic improvement in the life choices you make, and the food you eat.  Finally, feeling healthier and looking more fit motivates you to keep active and push yourself in jiu jitsu. Seeing results is the best motivation to keep burning calories and losing weight. Many people report losing weight with Brazilian jiu jitsu within the first few months of training. This is accomplished by reducing their body fat percentage, increasing muscle mass, and maintaining a healthy diet. How Many Calories Does Jiu Jitsu Burn? There are a lot of variables in calculating how many calories Brazilian jiu jitsu burns. One of which includes your physical size, like your height and weight. If two people, one much taller and heavier than the other, are performing the same movement over and over, the larger person will burn more calories simply because they are moving more weight.  The other variable is the intensity that you are training at. Training more slowly and at an easier pace will burn fewer calories. On the other hand, training intensely at a hard pace will burn much more calories. This concept applies to any sport or exercise. According to the My Fitness Pal calculator, a person who weighs 180 lbs and does Brazilian jiu jitsu will burn 412 calories in half an hour, and 825 calories in an hour. They don’t specify if this includes stretching or sparring, so let’s break it down some more. The average Brazilian jiu jitsu class includes stretching, calisthenic warm ups, technique drills, and rounds of sparring. Since sparring is very intense and increases the heart rate so much, it’s only done in intervals for a few minutes at a time. To calculate how many calories you’re burning, take calories burned per hour (a predetermined constant) multiplied by your body weight, then divided by 60 minutes. Take that number and multiply it by however many minutes you do the exercise for. For the following example, we’ll use a 180 lbs person. Stretching for 5 minutes: [(1.81 x 180) ÷ 60] x 5 = 27 calories Calisthenics for 15 minutes: [(2.43 x 180) ÷ 60] x 15 = 109 calories Jiu Jitsu Technique for 15 minutes: [(3.25 x 180) ÷ 60] x 15 = 146 calories Sparring for 25 minutes: [(4.87 x 180) ÷ 60] x 25 = 365 calories For an hour of jiu jitsu, a person who weighs 180 lbs will have burned about 647 calories. That’s one hell of a workout!  As you can see, the calories burned per hour is highest for sparring, therefore the longer you train, the more calories you will burn. Just adding another half hour of sparring will burn over 1,100 calories! How Does Jiu Jitsu Compare to Other Workouts? As you can see, you will burn hundreds of calories every time you train for jiu jitsu. It’s a high intensity exercise that will improve your fitness and help you build muscle and lose weight along the way. But how does it compare to other workouts? Let’s compare wrestling, another contact sport. According to My Fitness Pal, a person who weighs 180 pounds will burn about 500 calories in an hour, which is less than jiu jitsu. What about swimming laps with moderate effort? For an 180 pound person, they will burn about 572 calories per hour--more than wrestling, but still less than jiu jitsu. Playing a game of soccer for a whole hour also burns about 572 calories. Hiking and climbing hills for an hour still does not burn as many calories as jiu jitsu, believe it or not. Circuit training, kickboxing, and boxing are the only workouts that compare to an hour’s worth of calories burned from jiu jitsu. 7 Day Free Trial Now that you’ve seen just how many calories you can burn just from Brazilian jiu jitsu, we hope you see how beneficial it could be to your health. Jiu jitsu builds strength, muscle mass, endurance, flexibility, not to mention reduces body fat and burns a crazy amount of calories, resulting in weight loss. Granite Bay Jiu-Jitsu is perfect if you’re just starting out, or wanting to push yourself to the next level. If you’re in the Roseville or Granite Bay Area, check us out and give our free 7-day trial a shot!