BJJ Competition Training & Unlocking Your Ankles for Better Wrestling
Summary
TLDRIn this episode of the Bulletproof for BJJ podcast, hosts Joey and JT engage in a Q&A session addressing various Jiu-Jitsu training concerns. They discuss the importance of hydration with Sodi, a sponsor, and share a testimonial from Kyle praising the Bulletproof program. The hosts offer advice on simulating competition environments in the gym to prepare for tournaments, emphasizing the need for intensity and spectators to mimic real-world conditions. Additionally, they provide tips on improving ankle mobility for wrestling techniques, suggesting specific stretches and drills to enhance performance. The podcast concludes with an invitation for listeners to submit their questions for future episodes.
Takeaways
- 🎙️ The podcast 'Bulletproof for BJJ' is hosted by Joey and JT, focusing on Jiu-Jitsu and addressing listener questions.
- 💧 Staying hydrated during training is crucial, and the podcast recommends Sodi for its various flavors and upcoming new ones to prevent muscle cramps and enhance energy.
- 🍇 Listeners are encouraged to use the code 'bulletproof 20' for a 20% discount on Sodi, emphasizing the importance of hydration for Jiu-Jitsu practitioners.
- 🤼♂️ Kyle's question about preparing for competition style rolls in the gym is addressed, suggesting the creation of a competitive atmosphere with timers, points, and spectators.
- 🏆 The hosts discuss the importance of simulating a real competition environment in training, including the pressure of performing in front of an audience.
- 📈 They mention Grappling Education's 'Friday Night Fights' as an example of how to create a competitive and engaging event for Jiu-Jitsu practitioners.
- 🦶 Bri's question from Pennsylvania about improving ankle mobility for wrestling, specifically during the penetration step, is highlighted.
- 🧘♂️ The hosts suggest specific mobility exercises for ankles, such as squatting and hanging in the position to stretch the Achilles and calves.
- 🤺 They emphasize the importance of technique over flexibility in wrestling, noting that many Jiu-Jitsu practitioners lack experience in stand-up grappling.
- 🥋 The discussion touches on the differences between wrestling and Jiu-Jitsu, with the latter often prioritizing guard pulling and sweeps over stand-up grappling.
- 🏆 The hosts encourage listeners to develop a well-rounded skill set in grappling, including good wrestling takedowns and bottom game.
Q & A
Why do wrestlers dislike jiu-jitsu practitioners according to the podcast?
-The podcast suggests that wrestlers may dislike jiu-jitsu practitioners because they feel that their hard-earned wrestling skills are negated when facing a jiu-jitsu player who prefers to take the fight to the ground, thus removing the wrestler's advantage.
What is the main topic discussed in the bulletproof for BJJ podcast?
-The main topic discussed in the podcast is how to prepare jiu-jitsu practitioners for competition, with a focus on simulating a competitive environment during training sessions.
Why is hydration important during jiu-jitsu training according to the podcast?
-Hydration is important during jiu-jitsu training to prevent muscle cramps, help with energy delivery, and ensure that practitioners are less tired, which gives them an advantage during training.
What product is endorsed by the podcast to help with hydration during training?
-The podcast endorses 'sodi', a hydration product that comes in various flavors like salty citrus, salty pineapple, salty berry, and salty grapefruit, to help with hydration during training.
What is the benefit of using sodi during jiu-jitsu training as mentioned in the podcast?
-Sodi is said to help prevent muscle cramps, aid in energy delivery, and reduce fatigue, which can be advantageous when training in jiu-jitsu.
How does the podcast suggest creating a competitive atmosphere during training?
-The podcast suggests creating a competitive atmosphere by doing competition rolls with a timer, counting points, having students on the side calling out points and time, and organizing one-on-one competitive roles with a referee to simulate an actual competition environment.
What is the purpose of simulating a tournament during training as discussed in the podcast?
-Simulating a tournament during training helps practitioners get used to the intensity, fatigue, and pressure of competing, including the experience of performing in front of spectators or a crowd.
Why is it suggested to have spectators or people watching during competitive training as per the podcast?
-Having spectators or people watch during competitive training elevates the adrenaline, which in turn increases fatigue and intensity, simulating the experience of performing at an actual competition.
What advice does the podcast give for improving ankle mobility for wrestling?
-The podcast advises dedicating time to mobilize ankles before wrestling, possibly using a full squat stretch while hanging out until a deep stretch is felt, and ensuring proper level change and technique during the penetration step.
What is the significance of addressing ankle mobility issues when working on wrestling techniques?
-Addressing ankle mobility issues is important for executing wrestling techniques like the penetration step effectively, as it allows for better level change and smoother motion, which are crucial for successful takedowns.
What is the role of repetition in mastering wrestling techniques according to the podcast?
-According to the podcast, repetition plays a crucial role in mastering wrestling techniques. It suggests that most jiu-jitsu practitioners are not good at wrestling because they do not practice the techniques enough, making it an afterthought rather than a regular part of their training.
How does the podcast suggest incorporating competition-style training in a gym without a dedicated competition class?
-The podcast suggests organizing competition-style training sessions after regular classes, simulating a competitive environment with points counting, timers, and referees to help practitioners get more out of their training and prepare for actual competitions.
Outlines
🎙️ Podcast Q&A Session on BJJ and Hydration
The transcript begins with a discussion on why wrestlers may dislike jiu-jitsu practitioners due to the hard work put into mastering skills that can be negated in certain grappling scenarios. The conversation transitions into a Q&A session for the 'Bulletproof for BJJ' podcast hosted by Joey with JT present. They encourage listeners to submit questions to help the broader jiu-jitsu community. The first question from Kyle addresses the issue of getting thirsty during training and the importance of hydration. The podcast is sponsored by 'sodi', an electrolyte drink that comes in various flavors and is set to release new ones. The use of 'sodi' is promoted as a means to prevent muscle cramps, improve energy, and reduce fatigue during training. Listeners are offered a discount with the code 'bulletproof20'. Kyle also shares his positive experience with the bulletproof program, praising the workouts and community engagement.
🤼♂️ Preparing for Jiu-Jitsu Competitions with Simulated Tournaments
The second paragraph delves into a question from Kyle about preparing for competition-style roles in the gym. The discussion revolves around the differences between regular training and actual competition scenarios. Suggestions include organizing competition-style rolls with point counting and timers, having students on the side calling out points and time to simulate a competitive atmosphere. The idea of one-on-one competitive rolls in front of spectators is proposed to increase intensity and realism. The importance of simulating the full-day experience of a tournament, including the fatigue and adrenaline, is highlighted. The concept of 'Friday Night Fights' by Grappling Education is mentioned as an example of a community event that broadcasts local super fights, which could be replicated in other gyms to provide a competitive outlet for practitioners of all levels.
🏋️♀️ Improving Ankle Mobility for Wrestling Techniques
Bri from Pennsylvania asks for advice on improving ankle mobility to enhance her wrestling techniques, specifically the penetration step. She suspects her limited ankle flexibility is hindering her ability to get low during wrestling moves. The response includes suggestions for improving ankle mobility, such as squatting and hanging in the position to stretch the Achilles and calves, as well as rolling out the soles of the feet with a hard object like a lacrosse ball. It is also recommended to dedicate time before wrestling to mobilize the ankles properly. The conversation touches on the importance of technique and the frequency of practice in mastering wrestling shots, noting that many jiu-jitsu practitioners do not excel in wrestling due to lack of repetition and focus on other aspects of grappling.
🤺 The Struggles of Integrating Wrestling into Jiu-Jitsu Training
The final paragraph continues the discussion on the challenges of incorporating wrestling into jiu-jitsu training. It acknowledges that many jiu-jitsu practitioners do not have a strong wrestling background and may not receive adequate guidance in stand-up grappling techniques. The conversation points out that even with good ankle mobility, technique is crucial for executing wrestling moves effectively. The speakers also discuss the physical constraints and past injuries that can affect wrestling performance. They touch on the strategic differences between wrestling and jiu-jitsu, where the latter may reward pulling guard over battling for a shot. The paragraph concludes by encouraging practitioners to pursue proficiency in both wrestling and jiu-jitsu for a well-rounded grappling skill set.
Mindmap
Keywords
💡Wrestlers
💡Jiu-Jitsu
💡Bulletproof for BJJ
💡Hydrate
💡Sodi
💡Competition Rolls
💡Penetration Step
💡Ankle Mobility
💡Par Athletics
💡Grappl Mania
Highlights
Wrestlers may dislike jiujitsu practitioners because they feel their hard-earned skills are negated by jiujitsu's focus on ground fighting.
The importance of hydration during training is highlighted, with a recommendation to drink before feeling thirsty.
Sodi is sponsoring the show, offering a variety of flavored electrolyte drinks to prevent muscle cramps and enhance energy and training.
Kyle from the US praises the Bulletproof program for its active community and effective workouts.
The challenge of preparing for competition-style rolling in the gym is discussed, with suggestions to simulate competition conditions.
Creating an in-house competition with a referee and spectators can help elevate training intensity and mimic the competitive experience.
The idea of simulating a full-day tournament in the gym to prepare for the demands of an actual competition is suggested.
Grappling Education's Friday Night Fights is mentioned as an example of a community-driven competitive event.
Par Athletics is recommended for high-quality BJJ gear that can be worn both on and off the mats.
Bri from Pennsylvania asks for advice on improving ankle mobility for wrestling, specifically for the penetration step.
The importance of ankle mobility and level change in wrestling technique is discussed, with suggestions for improvement.
Mobilizing ankles before wrestling is recommended, with a specific stretching routine described.
The need for repetition in mastering wrestling techniques is emphasized, as opposed to treating it as an afterthought.
Injuries and past experiences can affect one's approach to wrestling and the willingness to shoot for takedowns.
The podcast encourages grappling practitioners to work on their wrestling skills, despite the challenges.
Listeners are invited to submit their questions to be featured on the podcast.
Transcripts
this is this is why wrestlers hate
jiujitsu people because they work so
hard to have this skill and then if it's
an open grappling context like someone
is a wrestler and then someone is a
jiujitsu player or a butt scooter they
can just
sit welcome to the bulletproof for BJJ
podcast it's your boy Joey here JT's in
the house and today it's a Q&A we got a
couple of questions coming through a
note on that you should go and record a
question for us you got a bulletproof of
BJJ
jump onto the podcast Tab and leave us a
voicemail because here's the deal you're
thinking of something that you want to
help with guaranteed there's going to be
hundreds of other Jiu-Jitsu folk around
the world who are also pondering that
same thing so when you send us a
question you help your Jiu-Jitsu
Brethren to get better first one coming
in from our boy Kyle
yo do you find you get thirsty at
training I do I do it all the time I'm a
sweaty human and I need to hydrate now
the biggest problem is by the time
you're thirsty it's a little bit late
you need to hydrate and that's why we
got sodi sodi is sponsoring the show we'
got all the colors of the rainbow great
flavors here we've got salty Citrus
salty pineapple salty Berry and my
favorite salty grapefruit and they will
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to prevent our muscle cramps it's going
to help our energy delivery and it's
also going to mean you're less tired
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training if you want to maximize your
Jiu-Jitsu and feel good when you're
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20 at checkout for 20% off oh
yeah hey guys Kyle from the US here um
quick uh note I know this isn't the
point of the voicemails but for anybody
listening who is considering doing the
bulletproof program just do it it's
amazing the workouts are incredible
these guys are super active in the chats
helping us out so um yeah you guys are
amazing uh question about doing
competition style roles in the gym to
help people prepare we've had a few
people in our gym that come out of their
first or second you know competition and
they're like wow holy [ __ ] that was so
much different than rolling in the gym
uh we want to help get people better
prepared but we don't have a competition
class our instructor has told us you
know we're free to kind of do you know
kind of um a comp style you know uh
training session like after regular
class or things like that it just hasn't
really been organized yet and I want to
help organize that so just curious if
you guys have tips on how to do that and
how to help people get the most out of
it um so yeah that would be super
helpful um thank you guys so much KL
what a legend all right oh that's nice
man KL wood he's on the on the group
right yeah yeah yeah wonderful ledge um
I got some thoughts yes the uh the comp
thing yeah it's It's Tricky right
cuz I have heard none of this oh what oh
like I have heard none of what you have
just heard Joe perhaps oh word me in you
don't have the earphones ah thanks for
letting me know okay so that's so funny
so you were just sitting there like
oblivious while I was hearing the
question pretending yeah right well you
pretended real good we only got uh we're
missing an adapter for one of our pairs
of earphones today so I I got the
earphones so K wood follows the
Bulletproof program started his
voicemail by giving us huge amount of
props saying program's awesome workouts
are great the guys are super active in
the chat groups thank you get on it
great Mad Dog then he said competition
roles yes we want to prep the dudes in
the gym like myself and others we want
to get more prepared for competition
people have said that rolling in the gym
is not like rolling in competition what
would you guys suggest around that okay
um you want to fire away on what you you
know you go you lead so I so yeah it's
obviously very different and I think the
competition thing is always hard to
replicate in its entirety however you
can there's a couple things you can do
the first thing you can do is do like
competition rolls where it's like okay
we're counting points we got a timer on
and even getting like having some
students who are not rolling who are on
the sides who are calling out points
calling out time and going for
competitors atmosphere yeah like you're
two points down Joey let's go let's go
yeah so I think doing that is like like
that could just be a great training
session right that's sometimes what it
becomes um but taking that a step
further to actually having like
one-on-one competitive roles while
everybody watches y so you're like all
right for the you know for the next 45
minutes where're just everyone we're
going to and it's going to be like two
competitors at a time yep and then we're
going to have a ref and we're going to
kind of we're making like a little
in-house comp here yeah I think even
just doing that you're like holy [ __ ]
this is serious yeah like it changes
that frame of like oh wow okay I got to
win this I think adding Spectators or
having people watch you elevates the
adrenaline which elevates fatigue which
elevates intensity everything and I
think that's what people even though
when you're at a jiujitsu competition
almost no one is watching you like your
your friends your family maybe your
coach you know hopefully but I mean your
team your team might be there maybe
maybe but but it's the idea of
performance in front of a crowd I think
that does a lot so yeah simulating it in
the gym of having people sit there and
watch you and have people call for you
too like because sometimes when the
adrenaline hits you it's hard to hear oh
yeah you just you don't hear what your
coach is telling you you're just doing
whatever the blood you get that like
tunnel vision and tunnel hearing yeah
well you can hear all this stuff but
it's like outside of the tunnel you're
in yeah it's not helping I think
intensity is a huge Factor so uh what my
Tao coach used to get us to do is to
simulate a tournament used to make us
stay in the gym all day we couldn't
leave o yeah but that's what it's like
when you're at a tournament right you're
in that basketball stadium or whatever
yeah the whole day or it's half the day
so you do your round and then you go off
and you eat and you drink and it's like
right you're being called up again I got
to now you go against a new opponent or
whatever but it's the idea that you're
set for the same amount of time there is
a referee and you're both trying to win
like I think it's not simply oh we're
just here to you know win or learn it's
like no someone's going for a win hold
your positions like it's competition
time yeah it does take it up a notch you
know there's um I think you could go
even a step further and I look at say
what grappling education have done with
their Friday Night Fights yeah yeah and
this is this is a a very competitive gym
here in Sydney broadcast uh yeah where
they do they do grappl Mania and it's
Friday nights and they've just started
matching like super fights amongst the
entire local Jiu-Jitsu community
and they it YouTube it's free but they
they got they got smoke ma and
think yeah like they do a really good
job of making this like broadcasted like
Jiu-Jitsu event and people like people
have tuning in to watch yeah here for it
but the coolest thing is is that like
you can be whatever belt and you can be
like hey I'm Keen to get on and they'll
be like sweet where are you at all right
we'll match you up with someone and then
all of a sudden you're fighting on TV
you're on the hook yeah yeah and so you
know you don't have to go and roll the
cameras at your gym but you could go
like hey guys we're going to do a Friday
night thing or a Wednesday night thing
it's it's call it grappl Mania if you
want give some props to grappling
education um but make it a thing you
know get the fighters to walk out like
cuz all of that even though it seems
kind of silly if you have a bit of fun
with it that actually adds to the
pressure yes I mean I know it does for
me right as soon as like coach is like
Hey we're doing compounds all right
who's that you're like oh [ __ ] it's on
now yeah yeah I think finding a way to
raise the intensity and make it more
real to the event is going to help you
um you want to try and chime in to hear
this question no no no you're good
you're good all right I'll relay just
little little summary next one coming in
from
brie we know Bri ladies and gentlemen if
you want the best gear for BJJ you need
to go to par athletics.com these are our
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20 for 20% off oh yeah we know Bri very
well hi Joey and JT this is Bri calling
from Allentown Pennsylvania um I have a
question about ankle mobility and
wrestling uh I've been really trying to
get better at my wrestling recently and
my question is about shooting um and
penetration steps so you know that first
move where you've got your front leg uh
down bending at the knee and then
bringing your other leg forward I really
seem to get Prett tripped up in that and
I think it's because of my ankle
Mobility so without being able to see it
I just wondered if you had any specific
things I can work on to be better at
like getting really low with wrestling
um if it's maybe ankles knees hips feet
everything I don't know so um any advice
would be really appreciated and as you
guys know um I love the podcast I love
the program I use it Faithfully I'm 6
months into standard so thanks so much
for all you do and I really look forward
to continuing to learn from you guys
thanks no that was another lovely one
bro oh cool so it was Bri from
Pennsylvania right um big shout outs she
did after her question she said I I love
the program I love what you guys do I'm
six months into standard she's come a
long way yeah she has and she's like I'm
I'm I'm here for it I'm sticking around
and I you know I'm love I'm loving
learning from you guys so very really
lovely sort of message there um her
question was specifically around ankle
Mobility
and um specifically the penetration step
with wrestling right and so she just
said that she's struggling with the
penetration step and I guess she's
identified that the ankles are a bit
tight and so she's like what can I do
about that sure I so I think there's
there's two elements here i' at least
I've identified uh from for myself
because I've been wrestling like a
little bit more recently the level
change is super important so even if you
improve your ankle Mobility if you're
still trying to roll your knee over your
toe and you're you know like if you're
you're trying to step to penetrate and
get to the legs but you don't change
your level you don't drop your lunge
that's not going to be a smooth motion
like if you look at Jordan barrows or
you look at like they just recently had
the America team Olympic qualifiers if
you don't get low to go through you're
still going to smash your knee yeah
that's what people are you're traveling
trajectory is down down into the mat not
forwards yeah so I think that's a
mistake jit people make we tend to not
level change we're a bit lazy with the
quads and the glutes you know we don't
level change to do it but with the ankle
Mobility the thing cuz my left ankle is
a bit tighter than my right every
morning I get down into a full Squat and
I hang out there and I grab a post or I
grab something I can hold on to edge of
the couch and I pull myself into that
squat to force my knee over my toe and I
kind of just hang out there until I feel
like a deep stretch in my achilles lower
Cal whatever and I I work on pushing my
knee over my toe just a little bit I do
that on each side I I probably I'm
hanging out there for a couple
minutes and I find that doing that my
squats then better all day if I don't do
that squ you know like I I suffer as a
result of it so I think uh taking some
time specifically to mobilize your
ankles whatever move you want to use
before wrestling is important like and
they won't tell you this cuz at
wrestling they'll make you do cartwheels
and back flips and shoot
you know all kinds of crazy Stu the back
flips you you just do another back roll
man you flop around but but that's the
thing like if you are at training early
I would encourage you to roll out the
soles of your feet because that'll help
and then spend a dedicated 3 to 5
minutes mobilizing your ankles before
you wrestle yeah I like that um yeah I
would uh a couple couple thoughts on it
I would yeah rolling out the bottom of
the foot using something hard um like a
lacrosse ball or a cricket ball or even
like the edge of like a barbell you can
roll your foot along that something hard
baseball stretching the carves this is
like I would say um the first thing to
do and you might find that your carves
are fine in which case move on but for a
lot of people they're like oh my carves
are actually super tight and you can
just do that by hanging like standing on
the edge of a step with your for foot on
the step and then just let your heel
drop towards the ground and keep your
knee locked you kind of lean forward you
get that nice big Cal stretch uh if
that's a thing I would say that's a
that's a great starting point along with
with the bottom of the foot um with the
ankle Mobility
specifically uh we've got some drills on
that on our YouTube so it's probably
better you know to try and describe them
it wouldn't really do it justice I'll um
I can I'll link the video you link I
send it to so many people people always
say oh man my ankles are from not
tapping or whatever it might be unlock
your legs this one this is the video
that's cool um but what I would also
like to mention is that
like wrestling and having a good shot is
really not something most Jiu-Jitsu
people are good at and it's purely
because we just don't do enough
repetitions it's kind of like an
afterthought in Jiu-Jitsu now of course
if you come from a gym with a strong
sort of wrestling Heritage then this
isn't going to be the case and I'm I'm
I'm sure that there's heaps of gyms in
America like that we're speaking very
generally very generally but but you
know if you look at Jiu-Jitsu it's
always been like let's talk about the
ground fighting and then maybe once
every few weeks it's like hey we're
doing some standup stuff today and for
me personally it was always like doubles
and single legs and it was always
learning how to shoot but we're always
so terrible at it and it then it you try
it and you get guillotined or you get
sprawled on and it hurts and you're like
I'm not going to do that again and then
two months later it's like hey we're
doing double legs again and you just you
never actually attain it yeah so as a
result I never shoot doubles like or
very rarely right sure so I think that
there's a bit of a um I think you
absolutely should go on that Journey Bri
and I think that you absolutely should
try to fix the shot and I think that
yeah addressing your ankles is part of
it it's probably more though your
Technique sure um because like I'm sure
there's a bunch of good wrestlers with a
great double leg who probably have tight
ankles tight ankles yeah and while like
if you do it slowly and deliberately
there is a whole lot of ankle flexion
required sure if you're actually just at
Max velocity doesn't matter yeah you
know like it's it's a very very fast
movement you're passing through that
range yeah you know but yeah I I just
think it's like I don't know like I
sprained my right ankle years ago
playing football Y and I've got good
ankle range compared to most but for me
that ankle is considerably tighter than
my left yeah I never shoot on that right
on that side yeah yeah no I just don't
you know fair and that's fair enough I
and I think injury is definitely a
constraint when it comes to wrestling
like if you've ever hurt your neck oh
that whole wrestling thing uh puts all
strain on my neck yeah you know because
it's we're just like I had you know like
you get trauma you're like oh last time
I tried to shoot I got sprawled on and I
kind of jacked my backup I don't want to
experience that again but that's not
necessarily what's going to happen right
but it it it's it's difficult because if
your coach doesn't have a wrestling
pedigree of sorts or if there's not
someone in the team who's dedicated to
kind of stand up grappling in that way
you can work on it but if there's no one
there to say Hey you know like put your
head like this put your arm like that
that you just don't know yeah that's
right and the the the the thing is and
this is not a cop out right no but the
thing is is that in Jiu-Jitsu the the
system of points and whatever often
rewards that it's more efficient for you
to like pull guard and sweep them it is
than it is to battle for a shot which is
this big Dynamic athletic where you
could potentially get choked y right and
you probably will for the initial couple
of years of trying to use it um it's
like it's not like it's not an effective
trade-off this is this is why wrestlers
hate Jiu-Jitsu people yeah I mean
because they so hard to have this skill
and then if it's an open grappling
context like someone is a wrestler and
then someone is a Jiu-Jitsu player or
butt scooter they can just sit and then
you took my wrestling away I work so
hard to have these skills you bastards I
mean but don't get me wrong from a from
an ideal perspective I I think that
every Grappler should have to be yeah
good at wrestling at the top great
takedowns good on the bottom like have
everything soed so go on that Journey
Bri we appreciate you thank for the
question awesome um guys if you got a
question for us please leave it go to
the go to the website bulletproof for
BJJ tocom hit the podcast tab record us
a voicemail we'll feat you on the show
we look forward to answering your
question thank you you
[Music]
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