Ever hurt yourself and wonder, “How much can I train now?”

In today’s show I explain how to get back on the mats step by step without making your injury worse.

• what “load” means (it’s just how hard you push your body)
• how to test what you can handle today
• a 10-step plan to build strength and confidence for Jiu-Jitsu

Clear, easy tactical things you can use right away. Click the link in below to get your 10 step guide to return to training.

https://docs.google.com/document/d/1CIZv28mtcb-zZNyZdM2pXwJIdjFqRs2ki1KS3DmvD_I/edit?tab=t.0#heading=h.wv8mgsazy3fh

This episode is to give the foundations of how to build a well structured Strength Program tailored for BJJ. I dive into different categories of importance and what should be included, as the essential building blocks of any strength training program. I emphasize the importance of integrating both unilateral and bilateral variations to ensure balanced development and to mitigate injury risks on the mats.

Takeaways:

• Working with a knowledgeable coach can significantly improve the effectiveness of your strength training routine by tailoring exercises to individual needs and goals.
• A successful strength training routine for BJJ athletes should emphasize foundational movement patterns such as squats, hinges, presses, pulls, and rotational movements.
• Implementing both bilateral and unilateral exercises is crucial in strength training to address muscle imbalances and enhance overall athletic performance.
• Direct arm and neck work are essential components to enhance grip strength and prevent injuries in grappling sports like Jiu Jitsu.
• Incorporating plyometric and sprint work into strength training enhances explosive power.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

This episode I dig into the negative effects of nocebo language—phrases that convey negativity and hopelessness—often encountered by grapplers and combat athletes seeking help for injuries.

I talk about a troubling incident involving a young athlete whose shoulder condition was misdiagnosed by a chiropractor, leading to a declaration that surgery was the only option.

This particular anecdote serves as a catalyst for a broader examination of the harmful implications such statements can have on an athlete's mental and emotional well-being.

Ultimate the manner in which healthcare providers communicate can substantially shape an athlete's recovery trajectory, highlighting the significant psychological component of physical rehabilitation.

Takeaways:

• Words matter, and the ones healthcare providers must communicate effectively to prevent harmful beliefs in patients.
• Nocebo language can create negative perceptions and undermine patient confidence.
• Athletes need supportive communication from providers to enhance recovery and performance.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

Cardiovascular fitness is a crucial yet often misunderstood component in the training regimen of grapplers. I dive into the common misconception that hard sparring is enough for optimal mat conditioning. In reality, many grapplers fail to recognize the nuanced approach required to enhance their endurance effectively. This episode emphasizes the significance of distinguishing between cardiovascular endurance and muscular toughness. By exploring the various energy systems utilized during BJJ matches and providing insights on how to structure training sessions accordingly, I aim to equip listeners with the knowledge necessary to improve their cardiovascular fitness and ultimately enhance their performance on the mat.

Takeaways:

• Cardiovascular training for Brazilian Jiu Jitsu requires a more specific approach beyond just hard rounds.
• Many grapplers confuse cardiovascular fitness with toughness, which leads to ineffective training methods.
• To enhance cardio, one should focus on different energy systems relevant to Jiu Jitsu competitions.
• Effective cardio training incorporates both steady state and interval training, tailored to match requirements.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

This episode dives deep into knee braces, urging grapplers to pursue an understanding of their bodies and the nature of their injuries. I advocate for a mindset shift from reliance on knee braces to a commitment to comprehensive rehabilitation, emphasizing the importance of mobility, strength training, and proper technique.

I encourage grapplers to critically evaluate the role of knee braces in their practice and to seek professional guidance that prioritizes long-term health and performance over temporary fixes. My closing remarks stress the importance of fostering a culture of resilience and informed decision-making within the BJJ community, empowering athletes to prioritize their well-being and longevity in the sport.

Takeaways:

• Knee braces are often perceived as protective devices, yet they do not address the underlying issues of knee injuries, merely masking symptoms instead.
• My disdain for Anaconda Fightwear stems from their predatory marketing tactics, misleading athletes into believing their products offer genuine support and protection.
• Consistent reliance on knee braces can lead to a false sense of security, ultimately hindering an athlete's recovery and progression in their sport.
• Injuries in Jiu Jitsu often arise from specific movements and techniques, and no external support can truly replace the need for internal strength and stability.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

The narrative surrounding the use of strength versus technique in BJJ has been a longstanding debate, with many newcomers to the sport leaning on the notion that strength should be minimized on the mats.

Takeaways:

• Complaining about strength should stop
• Strength should not be an excuse for lack of technique in jiu jitsu. .
• Everyone, regardless of size, should prioritize becoming stronger for their weight category.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

This episode takes a deep dive into creatine and the benefits of using it for Jiu Jitsu athletes. I explain the physiology behind it, as well as the research to support the benefits and how they apply to the sport. The conversation transitions into practical advice regarding the integration of creatine into daily routines, stressing the necessity of finding a form of creatine—whether powder, capsules, or gummies—that seamlessly fits into one's lifestyle. I also address potential misconceptions and myths surrounding the supplement.

Takeaways:

• Creatine is the most extensively researched supplement, proven to enhance energy production in muscles.
• Supplementing with creatine can contribute to improved muscular endurance and cognitive function, beneficial for athletes.
• Prioritizing proper nutrition and recovery is essential; creatine should complement a well-rounded training regimen.

Use the code "SFSC" to Get 20% off any form of creatine here if you are a new customer and double loyalty points if you are returning

https://legionathletics.rfrl.co/jzee5

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

Most grapplers and combat athletes come under prepared when approaching your Doctors and other medical professionals . Today I talk about coming into medical appointments armed with the right questions questions and having a more developed understanding of one's own health needs. As grapplers frequently engage in high-impact activities, they must be proactive in communicating their specific requirements to healthcare providers who may not be familiar with the unique demands of combat sports. I emphasize the necessity of self-advocacy, urging listeners to not only articulate their symptoms but to inquire about detailed recovery protocols, rehabilitation options, and the implications of medical advice they receive. My hope in doing so is grapplers well be able to make more informed decisions and get back to the mats faster and safer while also building better trust and rapport with the medical community.

Takeaways:

• We must approach medical professionals prepared with specific questions to advocate effectively for our health as combat athletes.
• Understanding the nuances of our injuries allows us to communicate better with our healthcare providers.
• Importance about pushing for Physical Therapy/Rehab about immediately following any surgical procedure.
• A proactive approach in questioning medical advice can significantly enhance our recovery and training outcomes.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

In this episode, we talk about why men’s health is so important for Jiu Jitsu, especially when it comes to staying strong and feeling your best on the mats. I share my own experience with testosterone replacement therapy (TRT) and how I learned that hormones play a big role in energy, recovery, and performance. A lot of grapplers wait until they feel tired, weak, or injured before getting help, but it’s better to take care of your health early. We also talk about common issues like low energy, slow recovery, and injuries that won’t go away—and how checking your health can help you train harder and roll longer. By the end, you’ll know why looking after your body is just as important as learning new techniques!

Takeaways:

• Understanding hormone levels and their impact on mental health is essential for overall wellness.
• Regular blood work can identify hormonal imbalances before they lead to significant health problems.
• Proactive health management can significantly improve quality of life and athletic performance.

To schedule an appointment to get bloodwork, visit the Mark Mens Health website

• www.themarkmenshealth.com
• 
  

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

• Visit https://calendar.google.com/calendar/u/0/appointments/schedules/AcZssZ3txjhZ90zlk_yWXKp-rm_JyGIVzxfwrKSeYUYNOkrqf2cgpzhxlfeOu8FfokRAvfZu-xUwBNn5 to book a call

This episode highlights the critical issue of black belt coaches overstepping their expertise, particularly when it comes to rehabilitation and injury management. I share cautionary tales of athletes who suffered setbacks due to misguided advice from coaches lacking the proper knowledge in rehab practices.

Takeaways:

• Martial arts coaches who are black belts are not necessarily experts in all fields (rehab/S&C)
• Finding the right professional for rehab can prevent unnecessary injuries and setbacks in training.

Where to find me:

https://www.instagram.com/smithforgedsc/

https://www.youtube.com/@SmithForgedSC

Want to connect with me directly?

Visit https://calendar.app.google/VUngCmMp9ZULdyNU7 to book at call