July 3, 2025 • 22 mins
Ever wondered why you can't stay on the mats? We are telling you the three main causes of injury and how you need to fix them in yourself.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
A good martial artist does not become tense, but
ready.
Speaker 2 (00:12):
Essentially, at this point, the fight is over.
Speaker 1 (00:17):
So you pretty much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
The three major causes ofinjury that you are not
(00:37):
addressing, and it's me, you getmessed up.
And we got to talk about itbecause two might seem obvious,
but the third one it's a killerand you're not thinking about it
.
Two might seem obvious, but thethird one it's a killer and
you're not thinking about it.
Let's get into it.
Joe Jiu-Jitsu, folks always getinjured.
Yep, this is just the name ofthe game.
Yep, now we are going to talkabout the controllables.
You've got to control thecontrollables.
Now, many people will attributeinjury to a reckless training
(01:01):
partner, and, yes, that canhappen.
Speaker 2 (01:05):
People love that one.
Oh, fucking guy.
Oh, this chick did this to me.
Speaker 1 (01:07):
Yeah, and look, don't get me wrong.
If you've got an inexperiencedgrappler who does something wild
, that can result in an injury,or an experienced one.
Speaker 2 (01:16):
Yes, I mean anyone's capable of it.
Right, We've all done it.
Speaker 1 (01:18):
Yeah, but ultimately that is something you cannot
control.
We're going to talk about threethings you can control.
Number one lack of mobility,results in so much joint injury.
It's hard to describe why am Italking about this?
(01:40):
So, for example, jujitsu folksare often pretty good with hip
external rotation.
So you know getting guard, youknow like even people are not
that flexible.
They're usually okay there.
But where jujitsu folks suck iship internal rotation.
This is where they really lack,and a lack of mobility at the
hip.
It's not that, oh, you're goingto get a hip injury.
Nah, it's going to turn intoligament damage in the knee,
like when you don't have thatmovement at the hip.
The next major spot is the knee.
(02:02):
So recently, um, uh, at theworlds on the weekend, there was
a gentleman in the lightweightcategory doing like a a De La
Riva position and he's trying todo the coyote lock it's like a
foot lock but he ends up tearingthe guy's uh medial ligament in
his knee, like the guy justcollapses like ah, taps, and the
guy's like, yeah, I'm thechampion, and it.
(02:27):
And it's really because theguy's fighting against it and
because his foot is fixed and hehasn't got the internal
rotation at the hip.
His ligament tears.
So this is a classic example ofwhere a lack of mobility is
going to potentially lead tostructural damage.
Have you got any examples ofthis, joe, where you've seen
somebody lacking a certain typeof flexibility or mobility and
(02:48):
it turns into damage?
Speaker 2 (02:49):
Yeah, I think, um, like to, to sort of explain it
for folks, the like, whathappens?
Your, your body absorbs forces,right, like, let's say, um,
let's say, let's take the armbar as an example, someone,
someone puts you in an arm barand it's like you know you're
fighting to like not let yourelbow get extended, yeah, but
(03:12):
let's say it does.
So your elbow is gettingextended, right, you've got
pressure going through that,that elbow structure.
So then you start pushing yourshoulder and you start like
almost extending your shoulder,right, it's not true shoulder
extension, but but sure you'rereaching.
And so you're trying to spreadthat load somewhere across more
structures, which, which isreducing the load in that
(03:34):
specific area of the elbow rightand um, whatever, sometimes
that works great, sometimes not.
But this idea of, of spreadingload through the body is kind of
a part and parcel of humanmovement, isn't it?
Yeah, um, so any, you know, any, anything we're doing, right,
you're shooting takedowns,you're sprawling, you're passing
(03:54):
, you're fucking, you know,bridging, you are, you are
incorporating multiple jointsand you are spreading load
throughout the whole body,whether it's to produce force or
to absorb someone else's force.
Speaker 1 (04:05):
Yeah.
Speaker 2 (04:06):
And so when you have a joint that is severely
underperforming, it's notcapable of absorbing much load,
so it's going to pass load intothe neighboring structures, yeah
Right.
And so if you've got tight hips, you're probably going to pass
it to the lower back or down tothe knees, yeah Right, if you
got um, if you got tight ankles,you're probably going to pass
(04:28):
it or into your Achilles, oryou're going to pass it up the
knee, or you know or whatever.
Yeah, that's right, like it, andso it kind of just carries for
the whole thing.
So, um, while there is a andlack range of motion, if they're
very strong as well, they canoften be quite like, almost like
, impenetrable like verydefensive yeah.
But, if you can like, if loadis applied into a joint of that
(04:55):
person, they have less bandwidthto absorb the forces someone's
putting on them.
So you know the flip on, thatis when you roll with someone
who is both flexible and strong.
You know that, right, you'refucking cranking on shit and
they're just finding spacebecause they're just like a
what's his fucking name that wealways talk about, ari Tabak.
Oh yeah, ari's a bit like yeah,all those sort of guard players
(05:17):
.
Speaker 1 (05:17):
But I was going to say Jonas, oh yeah, Jonas.
Speaker 2 (05:19):
You know, like when you think about that archetype
of like the flexible, strongsort of young guy or girl and
it's like fuck, I just can't pinthem down and I can't break any
of their shit, no, right, andso yeah, so when you lack range
of motion, you're at a greaterrisk of fucking up a structure,
be it that one or the onesnearby, and I think this is why
(05:42):
a lot of us get lower back pain.
Speaker 1 (05:44):
Yes.
Speaker 2 (05:44):
This is why a lot of us get lower back pain.
Yes, this is why a lot of usget shoulder pain, knee yeah.
A lot of us get get neck pain,like as grapplers, and it's it's
because the structures aroundthere often don't have adequate
range of motion, which resultsin all of the force going to one
specific spot.
Speaker 1 (05:59):
Definitely.
I mean the.
The example that comes to mindfor me is like you're playing
guard and someone like stackpasses you and they throw your
feet over your head.
If you have never actuallyspent much time there, as in in
a ultra flexed position, kind ofbalancing that weight on your
neck and your spine being superrounded right, if you've never
(06:20):
electively gone there and beenable to relax there, how are you
going to withstand someoneforcing you there and then
dropping their weight on youLike you've?
You're not, and your inabilityto breathe, relax and also
control that position can resultin bulged discs and everything.
But if you've built up yourtolerance over time through
(06:42):
controlled movement, you canactually weather that storm
pretty well.
Like you're saying, joe, we allknow what it's like to roll
with a really flexible person.
You're like fuck, I can't,submit them, I can't.
Their joints are rubber andit's like wouldn't you love to
have that as well?
Speaker 2 (06:58):
Yeah, like a bit more of that is a real superpower.
Speaker 1 (07:01):
Yeah, it really helps you weather that storm.
I think it's a Zen saying, butBruce Lee said it which is about
like not being the oak tree,being the reed, being the bamboo
like the bamboo like, becausein a storm the oak tree, even
though it's stiff and strong,it'll, it'll break, snaps, yeah,
(07:21):
but the bamboo goes with it andthen kind of bounces back, yeah
.
So I you know, without gettingtoo philosophical about it as
much as you do, you know,strength is good.
Having that mobility therereally helps you avoid the joint
injuries which we all end upgetting.
Speaker 2 (07:38):
Yeah, and I mean, I guess what I, you know like,
what I think is like as a framefor, for for folks it's like
like it would be great to be atthat sort of level where it is a
bit of a superpower.
But I think what a lot ofpeople don't realize is that
their lack of flexibility it isreally detracting from their,
from their resilience.
Yes, right, and it's like you,you, you, you are, you are
(08:01):
carrying like, you have extrarisk factors every time you're
rolling because you areunderperforming, right, even if
you know, if you never get likesuper flexible and become the
the Ari kid, yeah, it's morelike at least be somewhere
that's like considered that wewould consider appropriate for
what you're doing with your body.
Speaker 1 (08:17):
Yeah, and if you think about it like suspension
on your car, right, if you havereally stiff or shitty
suspension, every bump iscreating damage to the chassis.
But if you have really goodsuspension, bumps are like like
it's nothing right, so it's sothat you can ride out those
bumps.
You've got the suspension therenow.
Number two will not surpriseyou.
It is a lack of stability,slash strength.
(08:40):
Now let's talk about this interms of joint integrity.
This is the thing that we weprobably don't talk about enough
that tendon and ligamentstrength is built through time,
under tension, through load.
So if you want stronger jointsbecause we're doing jujitsu,
which is the art of breakingfucking joints, you've got to
(09:00):
actually spend a bit of timeunder load and really, if you
don't, once you do get injuredor you do have the surgery, the
physio and the surgeons, they'regoing to enforce that.
You spend time building up thattendon and ligament strength
again, and then you're going toenforce that.
You spend time building up thattendon and ligament strength
again and then you're going tohave to fucking do the shit
anyway.
So it's like let's save youtime, money, pain and bullshit,
(09:23):
even if you are like I don'twant to be a bodybuilder.
I'm not really a gym bro, I'mnone of that.
You do have to reinforce yourjoints and your connective
tissues.
The best way you can do that isthrough doing some lifting.
Speaker 2 (09:36):
Yeah, you've got like like a lot of folks probably
never really really sort ofthought about what their, what
their joints are, but it'sbasically two bones coming
together and you know they mightfit kind of nicely or not.
It could be like a ball andsocket kind of thing, but that's
not enough for it to like staytogether.
There's all of these tendonsand ligaments that are holding
(09:57):
that shit in place and uh, likeit's fine, right, you have a,
you have a basic amount ofstability there, being a
functional human that can walkon this earth.
But like you need more thanthat.
If you're gonna play a fuckingsport like jujitsu like you it's
and really most of us at it,like most of us humans, modern
humans are at a deficit withthis shit, cause we don't
(10:18):
fucking do anything.
You sit at a desk and work realhard on a computer and then we
go home and sit on the couch andso it's like you've got to lift
some fucking weights, you gotto do some resistance, and this
is not even talking aboutbuilding your muscles.
This is literally those fuckingstructures that are holding the
(10:40):
joint together become thickerand stronger and denser, and
that's the stability in yourjoint.
That is a joint that is nowfortified and ready, or more as
ready as it can be for someoneto try and fucking knee.
Speaker 1 (10:54):
Bar that shit A hundred percent and look even if
we look at so, a friend of minehad to have shoulder surgery
not a jujitsu guy.
He got a shoulder injury manyyears ago as a trades person and
never really did anything aboutit.
Right, I don't respect that guy, fair, I love that man.
You also love that man.
I won't name him, but you'vemet him.
(11:15):
You met him at my wedding.
He's a good man.
He didn't know any better.
But what the surgeon said to himis before we get this surgery,
you have to do prehab.
You actually have to make theshoulder joint stronger before
we do the surgery, because thesurgery is going to be trauma.
We're going to be cuttingthrough and doing all this shit.
So actually so that you bounceback quicker, he thought by
(11:37):
leaving it alone.
Oh, that's better because Iwon't make it worse.
It's like nah, man Settle, yeah, yeah, but that's actually as
far from the truth as possible.
Surgeon's like nah, you've gotto spend three months building
(12:00):
this up so that when we do cutinto it and you can't move it,
that it's going to because it'sgoing to atrophy and it's going
to go backwards.
So if you build it out, it'snot going to go minus, it's
going to probably atrophy andget you die back to like where
you are now.
So then you can build off thatwith the recovery and this is a
very common thing when you haveto have knee surgery, ankle
surgery.
If it's not so detrimental, ithas to happen straight away it
will be advocated that you buildup the joint because stronger
joints bounce back quicker andthat comes from doing strength
(12:21):
training Like this is.
This is just the thing that youknow and you know we, we, we've
talked about it many times, butwhen we think about it from the
perspective of you buildingarmor around the joint, that's
what you're doing, you know likeyou it's.
It's hard to imagine because wehave so many emotional
stereotypical associations withwhat lifting weights looks like.
(12:44):
Well, I don't want to look likeArnold.
Well, I don't want to be thatfucking fat power lifter.
I don't want to.
You know like, because gymculture itself isn't necessarily
attractive to people.
But I think, whether you likeit or not, the benefits of
strengthening your jointsthrough doing resistance
training is just kind ofunmatched.
Yeah, nothing kills the vibe ofjiu-jitsu worse than a calf
(13:07):
cramp.
You're rolling, you're goinghard, you got the calf cramp.
You don't want to tap, but itis killing your jiu-jitsu.
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Speaker 2 (13:42):
How it helps to that point about the bouncing back
from injury thing, that the samealso applies if, even if you
don't have surgery, yes, right,which most, most of you
listening are never going tohave to have surgery as a result
of a jiu-jitsu injury most ofyou, we hope.
But you are going to getinjured and that is going to
equal time off the mats and timeoff the mats is you losing
muscle, it's you losing densityand thickness in those
(14:04):
supporting tissues?
Um, it's, it's all of thisstuff that builds up as a result
of the hard work you do on themats starts to go away over time
.
And this is what we know, right, if you don't, if you don't use
it, you lose it.
And so, yes, having thatpractice of regular strength
training is what allows you tokeep a surplus of um, of
stability, but also tissue,there.
(14:25):
If you think of it likegathering resources, right, it's
like it's you building, you'relike a prepper and you're
building like a bomb shelter.
You're ready.
Yeah, you're like buyingammunition, shotguns, cans of
baked beans.
This is just joey's weekenddiesel.
I'm running through thechecklist of what I need to do.
China's coming, but, but youknow, but it's, but it's you
(14:46):
gathering that stuff andprepared really great if you
never have to use it.
I guarantee you are going tohave to use it, but if you don't
have to use it, then it's therefor you on the mats to increase
your performance.
So it's just like a fuckingmulti-fold benefit.
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(15:06):
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(15:26):
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Speaker 1 (15:33):
I think you need you probably need to keep that
petroleum to keep the generatorgoing, but sure do what you like
.
Now, number three, this isimportant.
Number three, this is the thingthat no one is talking about
and you need to know about.
Your lack of recovery isresulting in fatigue that causes
injuries.
Tell me more Now.
There is a famous saying withinthe fight game, which is
(15:56):
fatigue makes cowards of us all.
That's why boxing, muay Thai,mma like so much work is done on
the endurance side, like somuch work is done on the
endurance side, but if you arenot recovering, you cannot
present with a good amount ofenergy to conduct yourself.
Well Now, we all know, likefirst round, you know you're
(16:16):
feeling good.
That last round is so sloppy.
You know you get tired, yourtechnique falls down, You're
just doing whatever you can.
At that point, the risk ofinjury is so much higher because
you don't have as muchcoordinated control over your
body, and I think this issomething that, joe, you
actually touched on before thisconversation.
We're talking aboutcoordination.
Speaker 2 (16:37):
Yeah, yeah, yeah, coordination is a big part of it
and, as we're talking about,it's kind of the proprioception
coordination, call it bodyawareness.
But yeah, as you were saying,if you're working on your
strength and you're working onyour flexibility and you're
training your sport, this isactually building coordination
and proprioceptive capacity.
But yes, like, okay, here's theexample for folks you have a
(17:02):
shit night's sleep or you have alate night or whatever, and
then you get up the next day andyou fucking drop your keys.
You got to put them on thetable, like you always do, and
you drop them or you walk intothe doorframe.
Speaker 1 (17:11):
Oh, the fucking doorframe.
I can't fucking speaking ofthis, I fucking axed myself, bro
.
I um open the cupboard to getcoffee cup out and making all
this coffee in the morning, I, Ibend down, I'm making the
coffee.
I kind of forget that thecupboard is open above my head.
Speaker 2 (17:26):
And I fucking.
Speaker 1 (17:27):
I just stand up like nothing's there.
I was like are you okay, I'mlike I'm fine, nothing happened.
Speaker 2 (17:34):
Oh God.
Speaker 1 (17:35):
Like it happens right and that's I'm not even.
I'm not even fighting anyone,I'm fighting the fucking kitchen
cabinet at this point, the fuckcoming out of nowhere.
Speaker 2 (17:41):
I'm fighting fatigue.
When I do that, when I hitmyself like that, misa always
goes like ooh, like are you okay?
And I'm like I'm fine, don'tfucking say anything.
Speaker 1 (17:53):
I've had to eat.
Speaker 2 (17:54):
Yeah, I'm just like let's move on.
It never happens.
It's more like I don't want tofucking talk about it.
I don't acknowledge I'm good,you know, yeah, but when that
happens, that is you beingfatigued and that is a direct
reflection of your lack ofcoordination.
Yeah Right, you put your keyson that table every fucking day,
Like you are very good at that.
(18:14):
You are highly coordinated.
That pathway in your brain issuper well insulated with myelin
Drilled.
Now when you fuck it up, that'san indication oh, you're
under-recovered today.
Can't judge that right.
I had this last Wednesday.
I went to deadlift what I'dbeen deadlifting sort of
recently and I just couldn't doit.
I pulled it halfway and I waslike I think something's going
to snap and I stopped.
(18:35):
It's because I had a shit sleepthe night before.
Speaker 1 (18:37):
Yeah.
Speaker 2 (18:38):
So, yes, you know, if I had to push through on that
deadlift, if I had to pushthrough on that deadlift, I
probably would have poppedsomething Right.
And this is you showing up attraining Fuck it, you know
adrenaline's high.
I'm feeling pretty good.
And this is you copping aninjury because you're under
recovered and look okay, we'renot saying don't train if you're
(18:58):
tired.
Speaker 1 (18:59):
We're not saying that .
But what you need to understandis the lack of recovery is
continually.
It's a reflection.
So I learned this from a guyway smarter than me and you know
people are really into wearingtheir whoops right, whoop
quantified self, knowing alltheir statistics.
But people still fuck up and dodumb shit and really your
(19:21):
performance is a directreflection of recovery.
If you go to the gym and you'renot learning, like it's not
settling in, you're kind offucking up in roles, you're like
tweaking things, this is aclear indicator.
You are not recovered.
Now.
We're not saying you've got tonow go ice bath and sauna and
like that's not what we'resaying.
Like I think the problem is theword recovery has been hijacked
(19:43):
by Ice baths and yeah, a bunchof shit.
Speaker 2 (19:48):
You know the yeah by like extra activities you have
to add to your training week.
Speaker 1 (19:52):
Yeah, your recovery is like do nothing, like fucking
Just go to sleep early, just goto sleep.
Speaker 2 (19:57):
Go to fucking bed and drink plenty of water and eat
food.
Speaker 1 (20:00):
You know that meme.
You know the guy like checkingout the chick over his shoulder
and the chick's like and it'sgot like.
So the chick who's like is likeice bars, recovery and all this
.
And the guy's like you lookingand it's got a wank and a nap.
Is the hot chick he's checkingout.
And it's like there you go.
You would be surprised whatgetting that bit more sleep,
(20:24):
eating that bit more food, willdo so that you can actually
restore yourself, so you're notsetting yourself up for a
fucking injury.
Speaker 2 (20:32):
Yeah, yeah, man, I, I , I, yeah, I really strongly.
Sleep is the fucking one.
Yep, sleep is the one thatwe're all doing a terrible job
of, and it pushes the needleinfinitely more than any of that
other fancy shit that we seegoing viral on fucking Instagram
.
And it's free, yeah, and you doit every day.
Speaker 1 (20:51):
Yeah.
Speaker 2 (20:51):
So just do it a bit better.
Speaker 1 (20:52):
Yeah, just do it a bit more and I look.
The hardest thing is obviously.
You know, doom scrolling andjust all the stress of the day
can hijack the ability to switchoff of a nighttime.
But even this, think this likeyour sleep regulates your hunger
.
So when you're tired youactually eat more than you
should.
You're hungrier than you needto be.
(21:13):
You make poorer choices there.
Speaker 2 (21:15):
I find I just eat more sugar.
Well, yeah, I don't you knowlike I actually I actively go
after sugar.
Yeah, on those, because I,because I don't have an appetite
for like nourishing stuff, yeah, I just want that fast energy.
Speaker 1 (21:26):
Yeah, and I mean, look, yeah, fuck it For sure,
when I'm tired I just eat more,because I'm just trying to make
myself feel better, because Ifeel shitty for being tired, and
the thing is we don'tnecessarily match fatigue with
injury.
But when you are tired you areless coordinated, you're not as
strong, your joints don't haveas good proprioception and
(21:49):
really it leads to more mistakes, whether it's dropping your
keys, banging your head or evenmaking a mistake which means
you're late to class, you misswarm-up, you're caffeinated, you
jump in and that turns into aninjury.
You didn't even have to get asfar as being at the end of class
, you know.
Yeah, right the classic MrWarm-up situation.
(22:09):
So there it is, folks, thethree major contributors lack of
mobility, lack of strength andthen lack of recovery.
So if you can address thesethings, you are far less likely
to get injured and you're in amuch better position to succeed.
A good martial artist does not become tense, but
ready.
Speaker 2 (00:12):
Essentially, at this point, the fight is over.
Speaker 1 (00:17):
So you pretty much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
The three major causes ofinjury that you are not
(00:37):
addressing, and it's me, you getmessed up.
And we got to talk about itbecause two might seem obvious,
but the third one it's a killerand you're not thinking about it
.
Two might seem obvious, but thethird one it's a killer and
you're not thinking about it.
Let's get into it.
Joe Jiu-Jitsu, folks always getinjured.
Yep, this is just the name ofthe game.
Yep, now we are going to talkabout the controllables.
You've got to control thecontrollables.
Now, many people will attributeinjury to a reckless training
(01:01):
partner, and, yes, that canhappen.
Speaker 2 (01:05):
People love that one.
Oh, fucking guy.
Oh, this chick did this to me.
Speaker 1 (01:07):
Yeah, and look, don't get me wrong.
If you've got an inexperiencedgrappler who does something wild
, that can result in an injury,or an experienced one.
Speaker 2 (01:16):
Yes, I mean anyone's capable of it.
Right, We've all done it.
Speaker 1 (01:18):
Yeah, but ultimately that is something you cannot
control.
We're going to talk about threethings you can control.
Number one lack of mobility,results in so much joint injury.
It's hard to describe why am Italking about this?
(01:40):
So, for example, jujitsu folksare often pretty good with hip
external rotation.
So you know getting guard, youknow like even people are not
that flexible.
They're usually okay there.
But where jujitsu folks suck iship internal rotation.
This is where they really lack,and a lack of mobility at the
hip.
It's not that, oh, you're goingto get a hip injury.
Nah, it's going to turn intoligament damage in the knee,
like when you don't have thatmovement at the hip.
The next major spot is the knee.
(02:02):
So recently, um, uh, at theworlds on the weekend, there was
a gentleman in the lightweightcategory doing like a a De La
Riva position and he's trying todo the coyote lock it's like a
foot lock but he ends up tearingthe guy's uh medial ligament in
his knee, like the guy justcollapses like ah, taps, and the
guy's like, yeah, I'm thechampion, and it.
(02:27):
And it's really because theguy's fighting against it and
because his foot is fixed and hehasn't got the internal
rotation at the hip.
His ligament tears.
So this is a classic example ofwhere a lack of mobility is
going to potentially lead tostructural damage.
Have you got any examples ofthis, joe, where you've seen
somebody lacking a certain typeof flexibility or mobility and
(02:48):
it turns into damage?
Speaker 2 (02:49):
Yeah, I think, um, like to, to sort of explain it
for folks, the like, whathappens?
Your, your body absorbs forces,right, like, let's say, um,
let's say, let's take the armbar as an example, someone,
someone puts you in an arm barand it's like you know you're
fighting to like not let yourelbow get extended, yeah, but
(03:12):
let's say it does.
So your elbow is gettingextended, right, you've got
pressure going through that,that elbow structure.
So then you start pushing yourshoulder and you start like
almost extending your shoulder,right, it's not true shoulder
extension, but but sure you'rereaching.
And so you're trying to spreadthat load somewhere across more
structures, which, which isreducing the load in that
(03:34):
specific area of the elbow rightand um, whatever, sometimes
that works great, sometimes not.
But this idea of, of spreadingload through the body is kind of
a part and parcel of humanmovement, isn't it?
Yeah, um, so any, you know, any, anything we're doing, right,
you're shooting takedowns,you're sprawling, you're passing
(03:54):
, you're fucking, you know,bridging, you are, you are
incorporating multiple jointsand you are spreading load
throughout the whole body,whether it's to produce force or
to absorb someone else's force.
Speaker 1 (04:05):
Yeah.
Speaker 2 (04:06):
And so when you have a joint that is severely
underperforming, it's notcapable of absorbing much load,
so it's going to pass load intothe neighboring structures, yeah
Right.
And so if you've got tight hips, you're probably going to pass
it to the lower back or down tothe knees, yeah Right, if you
got um, if you got tight ankles,you're probably going to pass
(04:28):
it or into your Achilles, oryou're going to pass it up the
knee, or you know or whatever.
Yeah, that's right, like it, andso it kind of just carries for
the whole thing.
So, um, while there is a andlack range of motion, if they're
very strong as well, they canoften be quite like, almost like
, impenetrable like verydefensive yeah.
But, if you can like, if loadis applied into a joint of that
(04:55):
person, they have less bandwidthto absorb the forces someone's
putting on them.
So you know the flip on, thatis when you roll with someone
who is both flexible and strong.
You know that, right, you'refucking cranking on shit and
they're just finding spacebecause they're just like a
what's his fucking name that wealways talk about, ari Tabak.
Oh yeah, ari's a bit like yeah,all those sort of guard players
(05:17):
.
Speaker 1 (05:17):
But I was going to say Jonas, oh yeah, Jonas.
Speaker 2 (05:19):
You know, like when you think about that archetype
of like the flexible, strongsort of young guy or girl and
it's like fuck, I just can't pinthem down and I can't break any
of their shit, no, right, andso yeah, so when you lack range
of motion, you're at a greaterrisk of fucking up a structure,
be it that one or the onesnearby, and I think this is why
(05:42):
a lot of us get lower back pain.
Speaker 1 (05:44):
Yes.
Speaker 2 (05:44):
This is why a lot of us get lower back pain.
Yes, this is why a lot of usget shoulder pain, knee yeah.
A lot of us get get neck pain,like as grapplers, and it's it's
because the structures aroundthere often don't have adequate
range of motion, which resultsin all of the force going to one
specific spot.
Speaker 1 (05:59):
Definitely.
I mean the.
The example that comes to mindfor me is like you're playing
guard and someone like stackpasses you and they throw your
feet over your head.
If you have never actuallyspent much time there, as in in
a ultra flexed position, kind ofbalancing that weight on your
neck and your spine being superrounded right, if you've never
(06:20):
electively gone there and beenable to relax there, how are you
going to withstand someoneforcing you there and then
dropping their weight on youLike you've?
You're not, and your inabilityto breathe, relax and also
control that position can resultin bulged discs and everything.
But if you've built up yourtolerance over time through
(06:42):
controlled movement, you canactually weather that storm
pretty well.
Like you're saying, joe, we allknow what it's like to roll
with a really flexible person.
You're like fuck, I can't,submit them, I can't.
Their joints are rubber andit's like wouldn't you love to
have that as well?
Speaker 2 (06:58):
Yeah, like a bit more of that is a real superpower.
Speaker 1 (07:01):
Yeah, it really helps you weather that storm.
I think it's a Zen saying, butBruce Lee said it which is about
like not being the oak tree,being the reed, being the bamboo
like the bamboo like, becausein a storm the oak tree, even
though it's stiff and strong,it'll, it'll break, snaps, yeah,
(07:21):
but the bamboo goes with it andthen kind of bounces back, yeah
.
So I you know, without gettingtoo philosophical about it as
much as you do, you know,strength is good.
Having that mobility therereally helps you avoid the joint
injuries which we all end upgetting.
Speaker 2 (07:38):
Yeah, and I mean, I guess what I, you know like,
what I think is like as a framefor, for for folks it's like
like it would be great to be atthat sort of level where it is a
bit of a superpower.
But I think what a lot ofpeople don't realize is that
their lack of flexibility it isreally detracting from their,
from their resilience.
Yes, right, and it's like you,you, you, you are, you are
(08:01):
carrying like, you have extrarisk factors every time you're
rolling because you areunderperforming, right, even if
you know, if you never get likesuper flexible and become the
the Ari kid, yeah, it's morelike at least be somewhere
that's like considered that wewould consider appropriate for
what you're doing with your body.
Speaker 1 (08:17):
Yeah, and if you think about it like suspension
on your car, right, if you havereally stiff or shitty
suspension, every bump iscreating damage to the chassis.
But if you have really goodsuspension, bumps are like like
it's nothing right, so it's sothat you can ride out those
bumps.
You've got the suspension therenow.
Number two will not surpriseyou.
It is a lack of stability,slash strength.
(08:40):
Now let's talk about this interms of joint integrity.
This is the thing that we weprobably don't talk about enough
that tendon and ligamentstrength is built through time,
under tension, through load.
So if you want stronger jointsbecause we're doing jujitsu,
which is the art of breakingfucking joints, you've got to
(09:00):
actually spend a bit of timeunder load and really, if you
don't, once you do get injuredor you do have the surgery, the
physio and the surgeons, they'regoing to enforce that.
You spend time building up thattendon and ligament strength
again, and then you're going toenforce that.
You spend time building up thattendon and ligament strength
again and then you're going tohave to fucking do the shit
anyway.
So it's like let's save youtime, money, pain and bullshit,
(09:23):
even if you are like I don'twant to be a bodybuilder.
I'm not really a gym bro, I'mnone of that.
You do have to reinforce yourjoints and your connective
tissues.
The best way you can do that isthrough doing some lifting.
Speaker 2 (09:36):
Yeah, you've got like like a lot of folks probably
never really really sort ofthought about what their, what
their joints are, but it'sbasically two bones coming
together and you know they mightfit kind of nicely or not.
It could be like a ball andsocket kind of thing, but that's
not enough for it to like staytogether.
There's all of these tendonsand ligaments that are holding
(09:57):
that shit in place and uh, likeit's fine, right, you have a,
you have a basic amount ofstability there, being a
functional human that can walkon this earth.
But like you need more thanthat.
If you're gonna play a fuckingsport like jujitsu like you it's
and really most of us at it,like most of us humans, modern
humans are at a deficit withthis shit, cause we don't
(10:18):
fucking do anything.
You sit at a desk and work realhard on a computer and then we
go home and sit on the couch andso it's like you've got to lift
some fucking weights, you gotto do some resistance, and this
is not even talking aboutbuilding your muscles.
This is literally those fuckingstructures that are holding the
(10:40):
joint together become thickerand stronger and denser, and
that's the stability in yourjoint.
That is a joint that is nowfortified and ready, or more as
ready as it can be for someoneto try and fucking knee.
Speaker 1 (10:54):
Bar that shit A hundred percent and look even if
we look at so, a friend of minehad to have shoulder surgery
not a jujitsu guy.
He got a shoulder injury manyyears ago as a trades person and
never really did anything aboutit.
Right, I don't respect that guy, fair, I love that man.
You also love that man.
I won't name him, but you'vemet him.
(11:15):
You met him at my wedding.
He's a good man.
He didn't know any better.
But what the surgeon said to himis before we get this surgery,
you have to do prehab.
You actually have to make theshoulder joint stronger before
we do the surgery, because thesurgery is going to be trauma.
We're going to be cuttingthrough and doing all this shit.
So actually so that you bounceback quicker, he thought by
(11:37):
leaving it alone.
Oh, that's better because Iwon't make it worse.
It's like nah, man Settle, yeah, yeah, but that's actually as
far from the truth as possible.
Surgeon's like nah, you've gotto spend three months building
(12:00):
this up so that when we do cutinto it and you can't move it,
that it's going to because it'sgoing to atrophy and it's going
to go backwards.
So if you build it out, it'snot going to go minus, it's
going to probably atrophy andget you die back to like where
you are now.
So then you can build off thatwith the recovery and this is a
very common thing when you haveto have knee surgery, ankle
surgery.
If it's not so detrimental, ithas to happen straight away it
will be advocated that you buildup the joint because stronger
joints bounce back quicker andthat comes from doing strength
(12:21):
training Like this is.
This is just the thing that youknow and you know we, we, we've
talked about it many times, butwhen we think about it from the
perspective of you buildingarmor around the joint, that's
what you're doing, you know likeyou it's.
It's hard to imagine because wehave so many emotional
stereotypical associations withwhat lifting weights looks like.
(12:44):
Well, I don't want to look likeArnold.
Well, I don't want to be thatfucking fat power lifter.
I don't want to.
You know like, because gymculture itself isn't necessarily
attractive to people.
But I think, whether you likeit or not, the benefits of
strengthening your jointsthrough doing resistance
training is just kind ofunmatched.
Yeah, nothing kills the vibe ofjiu-jitsu worse than a calf
(13:07):
cramp.
You're rolling, you're goinghard, you got the calf cramp.
You don't want to tap, but itis killing your jiu-jitsu.
Why is that?
You're dehydrated.
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Get some.
Speaker 2 (13:42):
How it helps to that point about the bouncing back
from injury thing, that the samealso applies if, even if you
don't have surgery, yes, right,which most, most of you
listening are never going tohave to have surgery as a result
of a jiu-jitsu injury most ofyou, we hope.
But you are going to getinjured and that is going to
equal time off the mats and timeoff the mats is you losing
muscle, it's you losing densityand thickness in those
(14:04):
supporting tissues?
Um, it's, it's all of thisstuff that builds up as a result
of the hard work you do on themats starts to go away over time
.
And this is what we know, right, if you don't, if you don't use
it, you lose it.
And so, yes, having thatpractice of regular strength
training is what allows you tokeep a surplus of um, of
stability, but also tissue,there.
(14:25):
If you think of it likegathering resources, right, it's
like it's you building, you'relike a prepper and you're
building like a bomb shelter.
You're ready.
Yeah, you're like buyingammunition, shotguns, cans of
baked beans.
This is just joey's weekenddiesel.
I'm running through thechecklist of what I need to do.
China's coming, but, but youknow, but it's, but it's you
(14:46):
gathering that stuff andprepared really great if you
never have to use it.
I guarantee you are going tohave to use it, but if you don't
have to use it, then it's therefor you on the mats to increase
your performance.
So it's just like a fuckingmulti-fold benefit.
Today's sponsor is shelters athome sheltersafecom, they
actually dig out a moat aroundyour house.
(15:06):
I read about this.
Oh yeah, apparently Americancompanies that do like shelters
have been going gangbusters Forsure, particularly, I think,
like maybe in the last few yearsFor sure.
And so there's one company thatadvised we would build a moat
around this house and then theyfill it with fuel and it ignites
(15:26):
, and so it puts up like a wallof fire.
I was like that's fucking sickI'm doing it Wow.
Speaker 1 (15:33):
I think you need you probably need to keep that
petroleum to keep the generatorgoing, but sure do what you like
.
Now, number three, this isimportant.
Number three, this is the thingthat no one is talking about
and you need to know about.
Your lack of recovery isresulting in fatigue that causes
injuries.
Tell me more Now.
There is a famous saying withinthe fight game, which is
(15:56):
fatigue makes cowards of us all.
That's why boxing, muay Thai,mma like so much work is done on
the endurance side, like somuch work is done on the
endurance side, but if you arenot recovering, you cannot
present with a good amount ofenergy to conduct yourself.
Well Now, we all know, likefirst round, you know you're
(16:16):
feeling good.
That last round is so sloppy.
You know you get tired, yourtechnique falls down, You're
just doing whatever you can.
At that point, the risk ofinjury is so much higher because
you don't have as muchcoordinated control over your
body, and I think this issomething that, joe, you
actually touched on before thisconversation.
We're talking aboutcoordination.
Speaker 2 (16:37):
Yeah, yeah, yeah, coordination is a big part of it
and, as we're talking about,it's kind of the proprioception
coordination, call it bodyawareness.
But yeah, as you were saying,if you're working on your
strength and you're working onyour flexibility and you're
training your sport, this isactually building coordination
and proprioceptive capacity.
But yes, like, okay, here's theexample for folks you have a
(17:02):
shit night's sleep or you have alate night or whatever, and
then you get up the next day andyou fucking drop your keys.
You got to put them on thetable, like you always do, and
you drop them or you walk intothe doorframe.
Speaker 1 (17:11):
Oh, the fucking doorframe.
I can't fucking speaking ofthis, I fucking axed myself, bro
.
I um open the cupboard to getcoffee cup out and making all
this coffee in the morning, I, Ibend down, I'm making the
coffee.
I kind of forget that thecupboard is open above my head.
Speaker 2 (17:26):
And I fucking.
Speaker 1 (17:27):
I just stand up like nothing's there.
I was like are you okay, I'mlike I'm fine, nothing happened.
Speaker 2 (17:34):
Oh God.
Speaker 1 (17:35):
Like it happens right and that's I'm not even.
I'm not even fighting anyone,I'm fighting the fucking kitchen
cabinet at this point, the fuckcoming out of nowhere.
Speaker 2 (17:41):
I'm fighting fatigue.
When I do that, when I hitmyself like that, misa always
goes like ooh, like are you okay?
And I'm like I'm fine, don'tfucking say anything.
Speaker 1 (17:53):
I've had to eat.
Speaker 2 (17:54):
Yeah, I'm just like let's move on.
It never happens.
It's more like I don't want tofucking talk about it.
I don't acknowledge I'm good,you know, yeah, but when that
happens, that is you beingfatigued and that is a direct
reflection of your lack ofcoordination.
Yeah Right, you put your keyson that table every fucking day,
Like you are very good at that.
(18:14):
You are highly coordinated.
That pathway in your brain issuper well insulated with myelin
Drilled.
Now when you fuck it up, that'san indication oh, you're
under-recovered today.
Can't judge that right.
I had this last Wednesday.
I went to deadlift what I'dbeen deadlifting sort of
recently and I just couldn't doit.
I pulled it halfway and I waslike I think something's going
to snap and I stopped.
(18:35):
It's because I had a shit sleepthe night before.
Speaker 1 (18:37):
Yeah.
Speaker 2 (18:38):
So, yes, you know, if I had to push through on that
deadlift, if I had to pushthrough on that deadlift, I
probably would have poppedsomething Right.
And this is you showing up attraining Fuck it, you know
adrenaline's high.
I'm feeling pretty good.
And this is you copping aninjury because you're under
recovered and look okay, we'renot saying don't train if you're
(18:58):
tired.
Speaker 1 (18:59):
We're not saying that .
But what you need to understandis the lack of recovery is
continually.
It's a reflection.
So I learned this from a guyway smarter than me and you know
people are really into wearingtheir whoops right, whoop
quantified self, knowing alltheir statistics.
But people still fuck up and dodumb shit and really your
(19:21):
performance is a directreflection of recovery.
If you go to the gym and you'renot learning, like it's not
settling in, you're kind offucking up in roles, you're like
tweaking things, this is aclear indicator.
You are not recovered.
Now.
We're not saying you've got tonow go ice bath and sauna and
like that's not what we'resaying.
Like I think the problem is theword recovery has been hijacked
(19:43):
by Ice baths and yeah, a bunchof shit.
Speaker 2 (19:48):
You know the yeah by like extra activities you have
to add to your training week.
Speaker 1 (19:52):
Yeah, your recovery is like do nothing, like fucking
Just go to sleep early, just goto sleep.
Speaker 2 (19:57):
Go to fucking bed and drink plenty of water and eat
food.
Speaker 1 (20:00):
You know that meme.
You know the guy like checkingout the chick over his shoulder
and the chick's like and it'sgot like.
So the chick who's like is likeice bars, recovery and all this
.
And the guy's like you lookingand it's got a wank and a nap.
Is the hot chick he's checkingout.
And it's like there you go.
You would be surprised whatgetting that bit more sleep,
(20:24):
eating that bit more food, willdo so that you can actually
restore yourself, so you're notsetting yourself up for a
fucking injury.
Speaker 2 (20:32):
Yeah, yeah, man, I, I , I, yeah, I really strongly.
Sleep is the fucking one.
Yep, sleep is the one thatwe're all doing a terrible job
of, and it pushes the needleinfinitely more than any of that
other fancy shit that we seegoing viral on fucking Instagram
.
And it's free, yeah, and you doit every day.
Speaker 1 (20:51):
Yeah.
Speaker 2 (20:51):
So just do it a bit better.
Speaker 1 (20:52):
Yeah, just do it a bit more and I look.
The hardest thing is obviously.
You know, doom scrolling andjust all the stress of the day
can hijack the ability to switchoff of a nighttime.
But even this, think this likeyour sleep regulates your hunger
.
So when you're tired youactually eat more than you
should.
You're hungrier than you needto be.
(21:13):
You make poorer choices there.
Speaker 2 (21:15):
I find I just eat more sugar.
Well, yeah, I don't you knowlike I actually I actively go
after sugar.
Yeah, on those, because I,because I don't have an appetite
for like nourishing stuff, yeah, I just want that fast energy.
Speaker 1 (21:26):
Yeah, and I mean, look, yeah, fuck it For sure,
when I'm tired I just eat more,because I'm just trying to make
myself feel better, because Ifeel shitty for being tired, and
the thing is we don'tnecessarily match fatigue with
injury.
But when you are tired you areless coordinated, you're not as
strong, your joints don't haveas good proprioception and
(21:49):
really it leads to more mistakes, whether it's dropping your
keys, banging your head or evenmaking a mistake which means
you're late to class, you misswarm-up, you're caffeinated, you
jump in and that turns into aninjury.
You didn't even have to get asfar as being at the end of class
, you know.
Yeah, right the classic MrWarm-up situation.
(22:09):
So there it is, folks, thethree major contributors lack of
mobility, lack of strength andthen lack of recovery.
So if you can address thesethings, you are far less likely
to get injured and you're in amuch better position to succeed.
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