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Traditional warmups like treadmill running are outdated and less effective for strength training (and jiu jitsu). Warmups should follow three steps:
• Step 1: Remove the handbrakes by addressing mobility limitations from daily activities
• Step 2: Activate your nervous system with dynamic movements
• Step 3: Strategically ramp up to your working weights
• A proper warmup only takes 10-15 minutes but dramatically improves performance
The same principles apply to both weight training and BJJ preparation. Focus your warmup on the specific demands of your upcoming training session. Take the extra time and prepare yourself.