The Grappling Doc
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I help grapplers develop relentless cardio and train without the fear of injury
Can someone in the carjitsu community enlighten us on what your training sessions look like?
Three of my favorite upper body exercises to build EXPLOSIVE strength for the mats
Do you agree with my take on the pendlay row, push press, and pin bench press?
Let us know in the comment section below!
Could chicken bacon ranch pizza be a part of someone's diet and meal plan?
Grappling Doc dietitian breaks it down!
Isolated LCL injuries tend to be rare in sports
Anecdotally, I find that the LCL is a common injury in grappling
Most recently- in his July RAF match against
The flexed knee and externally rotated hip puts varus stress on the LCL
This is a very common position in grappling
Think of triangles, rubber guard, knee shield, throwing in hooks, saddle etc
That’s why its super important that grapplers understand and recognize potentially dangerous positions as their joints are being pushed to the limit
Thankfully- grade 1 and 2 LCL sprains tend to heal relatively well and without complications
As demonstrated by Sadulaev gearing up to compete September 5 in Moscow
As with all injuries- priority is to regain ROM and basic strength
Then progress to sport specific movements and demands
Dealing with an LCL injury 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!
I have to give credit to for coming up with these unorthodox exercises in the weight room
I believe he dubbed these "viltrumite pull ups"
While this is a fun full body movement combining a clean and overhead press, weighted pull up, crushing grip strength
I would NOT give this to the standard combat sport athlete
Why?
The average combat sport athlete has limited time and recovery due to hard training and sparring on the mats
As a result- we need to prioritize FUNDAMENTAL movement patterns that we can track and progress over time
Think the squat, deadlift/hinge, bench, overhead press, vertical and horizontal pull
With the viltrumite pull up- I'm not even sure where to start here
Do we add weight to the clean? Add weight to the bar on the toes? Use a thicker bar?
Too many variables to worry about here
But if you want to play around and try this out- by all means go ahead!
Type A grapplers are easier to work with as a coach (sorry Type B people)
But not everyone is wired like that
That's why we emphasize communication and teamwork when onboarding new athletes
The grapplers who asks questions, sends videos for form checks, and schedules their 1:1 sessions will get better results than the one who goes ghost
It's always unfortunate to have someone start off eager but then fall off to the wayside and forget about their goals or why they started
Are you a type A or type B grappler?
Let us know in the comment section below!
Can obsessive healthy eating become a problem in combat sports?
Grappling Doc Dietitian breaks down orthorexia: the obsession and fixation of healthy eating and food purity
When the need to eat foods that you deem "healthy" add an unnecessary amount of strain to your personal life and relationships
This becomes a problem
Health and wellness is not just physical
There are mental, emotional, and spiritual dimensions as well
If prioritizing physical wellness comes at a detriment to the mental and emotional side- that's no longer wellness
Eat a clean and balanced diet but understand it's totally fine to enjoy an occasional snack or drink with friends!
Do you think orthorexia or obsession with clean eating is a problem in the combat sports world?
Let us know in the comment section below!
Meniscus tears that lead to the knee buckling/locking will usually require surgery
That doesn't mean rehab is useless
Doing rehab is crucial to regain ROM, reduce swelling, and walking for day to day life
But if you want to get back to pivoting, twisting, and grappling
You'll likely need surgery to fix/remove the torn tissue
It's never fun telling someone they will likely need surgery to train again
But as a sports physical therapist that works with the combat sports community- it's part of the game and necessary to serve our community
After knee surgery, finding a PT/rehab provider that understands your sport is going to the best way to get back on the mats safely
Grapplers deserve to work with someone who understands your sport
Struggling with a knee injury that holds you back on the mats?
DM us GRAPPLING DOC and we will reach out with more info about our programs for grapplers, written by grapplers!
The knees are the most commonly injured body part in jiu jitsu
That's why I like the assault bike and other non impact forms of conditioning in my programs
I don't think its a better option than sprints or circuits- those are great too
But these guys are already taking a beating on the mats training 5-6x/week
So instead of crushing them, why not use a tool that will still elevate their HR to the necessary levels WITHOUT putting more stress on the joints?
But if an athlete tells me that running is a priority for them and they want to get back to doing it
For sure- we will work on improving the capacity of the knee to tolerate repetitive impact and load
What are your thoughts on the assault bike? Do you agree with this take?
Feel free to leave your thoughts in the comment section below!
There's a reason why high level grapplers tend to have thick legs and can't wear normal pants
A strong posterior chain is a MUST if you want to train for performance and longevity in the sport
Want to bridge off your back in wrestling?
Finish throws in a body lock?
Develop a vice grip squeeze in submissions?
Minimize/avoid low back injuries over the years?
You need to hit your posterior chain in the gym and the RDL is a solid choice
If you aren't doing this already, start off with 1x/week with 3-5 sets at a moderately challenging weight
Doing something is better than nothing, don't overthink it
Want to learn more about strength training for performance and longevity in grappling?
DM us GRAPPLING DOC to learn more about our training programs for grapplers, written by grapplers!
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