Foam Rolling for Hip Health

Lately I’ve been having a lot of aching pain in my right knee. I thought I had injured it, maybe waited too long to tap to a heel hook, or hurt it drilling take downs. It would start aching, I would dial back the intensity on the mats, it would get better, then as soon as I started ramping up the intensity it would start aching again. A few nights back I woke up in the middle of the night with my knee, quad and hip aching so bad that I couldn’t get back to sleep.

I had talked to some guys in class about this, and a couple of them had similar issues at one point in their training. The general consensus was that the issue may not be in the knee, but rather in the IT Band and/or tightness in the hips. Recommendations included using foam rollers and looking up Kelly Starrett mobility videos.

So I looked up some vids, bought a foam roller, took a night off of jiu jitsu and worked on loosening up my hips and quads.

I started with this routine:

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Ego is the Enemy of Progress

Jiu Jitsu is hard. This is what our instructor told us during belt promotion last night. It’s why we train so often. As he stated, “the hardest part of my day is training, after training everything else is easy”.  That’s the truth.  On days that I have class I will typically try to get to bed early the night before, consume the right amount of calories, at the correct times, take the right supplements, and generally psyche myself up before class to prepare for the grueling workout. And ego makes all of this harder.

I generally think of myself as someone who doesn’t let his ego get in the way of things. But I had a revelation this past week… I was getting more stressed about class than I needed to be, simply because I was concerned about losing matches to lower belts.

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Double Leg Takedown Penetration Drills for Leg Endurance

Recently at class our instructor had us drilling technique to improve our double leg takedowns. The drills were  focused on improving the penetration step, so that was the area we focused on more so than actually finishing the takedown (though we did get to that by the end of class). It was a grueling workout that caused my legs to burn in a way they haven’t in a long time. At our school we have pretty lengthy mat space, which means that as we did our penetration shots down the mat we were able to get LOTS of repetitions.

Here is the sequence we roughly followed:

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