80% Of Grapplers Train Wrong Before Competition

Speaker 1: Hey, what's up? Welcome to the Bulletproof for BJJ Q&A episode. JT and I are going to answer your questions today. Three of them. If you want to leave us a question for an upcoming episode, go to bulletproof for bjj.com, hit the podcast tab and record us one. Jiu-jitsu politics, training tips, strength, mobility, whatever you like, we're here for it. First one coming in, no name on this. Speaker 2: Hey guys, this is Dan from the States. I've got a competition question for you. So, I'm 45 years old. I'm on the skinnier side. I'm 150 lbs and I'm a purple belt. I've done small regional competitions, but I've got my eye on doing pans or worlds for my first time next year. So, here's my question. Um, my coach, um, really is kind of roll orientated. I'm really wanting me to come into the gym more and more and more as the date nears, um, for said competition. I have been on your program, um, doing mobility and strength for some months now. Um, would you suggest some kind of periodization where I do actually increase my rolling time or kind of stick more to the strength, mobility and going, you know, about five times a week to the gym leading up. Thank you so much for all of your help. Really appreciate you guys. Love the podcast, love the program. Speaker 1: Oh, what a legend. Cheers, Dan. Love to hear it, man. Um, oh, should I go first? Please. Well, I suppose what you're what you're saying there, Dan, is that uh, Dan, David. Speaker 2: I I messed it up. I I heard Dan. I apologize. My hearing is not so good. Speaker 1: D. Killer D. Um, the I'm I'm hearing what you're saying is that it's it's kind of a bit of a trade-off for you in a sense with your schedule that like you can either stick to the program and like go to the gym X amount of times, but that only leaves you so much time for jiu-jitsu, but jiu-jitsu is asking more of you leading up to the comp. I think that, yes, some kind of periodization seems to be the thing. I don't think, um, like if we're looking at like the six weeks leading up to comp, you're not going to be making huge strength or mobility gains in that sort of time frame. So, it's probably better to take the good work that you've done in the gym, bring that down to more of a maintenance level and focus on the jiu-jitsu, especially if that's going to help you build confidence around your game and it's what your coach thinks is the best approach. Um, I would still keep going to the gym, just back off on the intensity, um, and maybe the volume a little bit, but still keep going a couple times a week just to keep everything turning over. And look, I'd still be chasing gains. Uh, I just don't think you need to be going quite as much. Uh, and you could sort of taper that in two phases. If you're six weeks out now, maybe you pull back by a session or two and then maybe two weeks out, you pull back by another session or so. What do you think? Speaker 2: Yeah, I I I would generally agree with all of that. I'd say that relevant to the rolling piece, you want to consider those big tournaments, um, there's a lot more folks, right? And so, definitely your conditioning really needs to be on point that your, um, whatever you're doing with your sparring rounds, you need to have done enough volume there. So, yeah, super stoked that you're using our app. Uh, we appreciate it. And I I think that that is going to serve you well, but if you haven't built up to being able to do, say, you know, five to 10 rounds. Now, you could be doing, you know, one round on, one round off and do that over the time, but really you're probably going to have anywhere from provided you're successful, you know, uh, five to, you know, 10 matches. Like, blue and purple belt are actually huge categories now. Speaker 1: Especially something like pans. Speaker 2: Yeah, it used to be like white and blue, but all those white belts and blue belts are, you know, they're where you are now. And actually the kind of where you are around that kind of 150 lb weight category, that's actually a lot of, there's plenty of guys there. So, I would say you want to make sure that you've gotten in a good volume of jiu-jitsu training. And yeah, similar to what Joey's saying that you would maintain your, um, strength conditioning work, but that wouldn't be the focus per se. And yeah, two weeks out, you would look to taper. Speaker 1: Very nice. May best of luck with it. Sorry, we fucking blanked on your name. Speaker 2: No, I didn't blank. I remember it was Dan. Speaker 1: Yeah, I think you got it right. I I was yeah, I was I was the one that got it wrong. Cheers, Dan. Next one, no name again. Speaker 2: Hey boys, John from Cleveland, Ohio. Speaker 1: Fucking John. Speaker 2: And love your podcast. You guys do awesome, awesome stuff and you put it out there for free. I just wanted to express some serious gratitude because the mobility, like all of the PT background with the deep jiu-jitsu as well is phenomenal. And I'm sorry I haven't signed up for Bulletproof for BJJ because Dude, like the stuff you put out is so valuable, I kind of don't need it. So, anyway, I hope anybody listening to this still signs up. What I want to bring up though is there is a difference between two main factors is where I see jiu-jitsu now. There is no-gi versus gi and there's a training belt versus a competitive belt. Because you can be so good in training in the gi. You can be so good in competition in no-gi. But the cross section of how we figure out belts and everything like that because it's all about what you can do, right? In sparring. What what can this person actually do to me in sparring? Especially if we go hard. I think is right for discussion. And I just wanted to put that out there for you guys because I'm coming up on my black belt and obviously it's not that simple, right? Speaker 1: Right. Now, that's a great topic. Speaker 2: Drama, a good talking point. Speaker 1: I love the accent. Cleveland, Ohio. Speaker 2: Cleveland. And uh, yeah, I love how you just qualified it. You're like, you guys are the best. I love it, but I haven't signed up for that. But whatever, get it for free, baby. Um, that's all good, man. Look, no, I agree with that. And and look, there is a there is a big difference between somebody who is a competitor and is trying to be the best and somebody who just trains in the gym. And I think we're we're all pretty aware of that. But there's also a big difference between someone being a competitor who just got their brown belt and someone, maybe like yourself, who's maybe been on the brown belt for some time, also competes and is pretty much a black belt. You are going to mince that brown belt. You know what I mean? Like, I remember the first time I went to Worlds and I watched these two brown belts beat the fuck out of each other. And I was like, whoa. This is a level of intensity I haven't seen before. But it's because these two brown belts are trying to prove to their coach, I deserve my fucking black belt. And to Speaker 1: Get me out of this fucking brown belt division. Speaker 2: Just come. And it's I guess the thing is if you are a competitor, the standard is different. You're trying to win championships. You're trying to beat everyone. So, that's the bar you measure yourself by. Whereas if you're someone who trains because you love jiu-jitsu and yeah, obviously you're trying to get better, but it's a totally different bar to be measured by. So, yes, there is gi and that standard and there is no-gi and there's that standard. But yeah, there's a there's a huge difference between somebody who is trying to be the best in the world and somebody who's just trying to be the best in their gym. And I I think there's no controversy in saying that, even though there's probably more to unpack. Speaker 1: Yeah, so was John's point there that like that sort of what you can do and like the like basically how much of a savage you are is kind of the key metric that matters? Is that his observation? Speaker 2: I I I think he because his interest is I I sense that's the way he's leaning, right? Like that's his his own conclusion. Yeah. I I think there's still you can have somebody who can be so knowledgeable and very good at communicating and therefore they're going to be a better coach than someone who's just a savage. Like, yeah, we can measure jiu-jitsu by what you can do, but if you are also can't share that with anyone, then you're a little bit limited because like, yeah, it's like it it's this idea of like coach versus athlete. Like, yes, you can get people who are great examples of how to do jiu-jitsu, but it doesn't mean that that grows jiu-jitsu culture because as soon as they quit or as soon as they get injured, that that their story ends there. You know, whereas if you've got somebody who's loves jiu-jitsu, like we can see so many examples throughout history in sport of people who weren't necessarily the greatest of all time as athletes, even though they were very good, who became the great coaches. Yeah. You know, they they were they were good, but as a coach, they stood above all else. And so, I think my only pushback on that one there, mate, is, yes, jiu-jitsu is about what you can demonstrate in real time through like rolling and competing, but there's also your ability to communicate and and share the ideas has huge value too. So, you can't just throw that away. Speaker 1: Yeah, and I I I I push back from the perspective that like I think it's an oversimplification to assume that everyone is being ranked on the same the same standards or by the same standards because you simply cannot apply the same standards to a a 20-year-old fucking university student premium athlete to a 57-year-old, you know, dad who's busted up from his previous sporting interests and is also trying to like and they're both purple belts. Yeah. It's like, you just can't. And so, and and as you get closer to black belt, that only becomes more apparent that it is a very individual journey for each person. Speaker 2: It's a spectrum. Speaker 1: Yeah, and so in that and you know, like, you know, my coach, our good friend Adam said that to me, he's like, I don't everyone's black belt, everyone's journey to black belt is different. And also not everyone's going to get to black belt, like not everyone's deserving, you know. So, I think that's I do think that's very important. Um, but potentially give, you know, depending on your context, yeah, sometimes it is, I want to see what you can do. Speaker 2: Well, yeah, there is there is great truth in the you say you got a good guard? Let's see. Yeah. Do do the do the freaking thing. You can't just talk technique. That's I think that's that is a great thing about jiu-jitsu. So, yeah, man, I'm I'm I'm I'm with you, but I think the nuance is the is the the ability to share. I I think there's value in that. Speaker 1: Buy the program. Speaker 2: Get on the app, son. Fucking legend. So good. Just send us some coins in an envelope. Let us thanks. Speaker 1: Yeah, Bitcoin. Speaker 2: Just a couple of those. We'll be sweet as, bro. Today's show is brought to you by our good friends at Raised Nutrition. Raise the bar. They've got all the flavors. They've got tropical acai. If that doesn't speak BJJ, I don't know what does. They've got salted caramel, which is delicious. And they've also got rich chocolate and roast almond, which goes awesome with coffee. So, if you're looking for a snack to power your BJJ, this is built for you. It's all the clean good stuff without the nasties. Whether you're trying to get some energy before training or you're trying to speed your recovery after. Go to raisednutrition.com and use the code bulletproof and you'll get yourself some free bars. Get it today. Speaker 1: Third question for the day, big boy. Speaker 2: Oh. JT, Joey, absolutely love the show. Um, been bulletproofing my knees, been bulletproofing my back, you know, using the program intermittently to be able to, you know, really bulletproof my body for jiu-jitsu. I really appreciate the work you do there. But what I'm struggling with is being able to bulletproof my feelings. Um, because you know, when I'm on the line and coach is kind of partnering us up, what he'll do is he'll point to two people and he'll go, big boys, you're together. And he doesn't point at me and say big boy. And I feel like I'm a I'm a big boy. Yeah. I'm 5'11 and three quarters. I weigh 87 kg. Six foot. You know, I really, you know, those words hit me, I guess. So, I was wondering if you had any tactics for me to seem like a bigger boy. You know, maybe that's what's missing, I need to be a bigger boy. And then he'll say that to me. Um, also my shoulder's really messed up from not leaving in an Americana. So, if you got any, uh, stuff on what I can do, uh, with that, I think that'd be great. Thanks. Speaker 1: Oh my God. Big boy in Nottingham. Represent. So, you're not getting called big boy and it's getting you down. I can understand that. No one wants to hear that. Speaker 2: Hey, one of the most insulting things, uh, I had received as a comment was from my sister at Christmas, which was, you lost weight. What the Yeah. What? What? I was I was aghast. Uh, I I couldn't I I couldn't speak. Imagine that. Look, I know that pain, uh, being a big-ish boy, but I hang out in spaces with big-er boys. So, by contrast, it's hard. Speaker 1: You're the same height as us. You're the same height, similar. Yep. Speaker 2: Probably same height as you, Joe. Speaker 1: Just sub six foot. Yeah. But, um, Speaker 2: Not not Speaker 1: But you're 87 kilos. Speaker 2: That's that's a good weight. Speaker 1: It's a good weight. It's not small. It's not small by any means. Speaker 2: I think I think I'm 90 though. Speaker 1: JT's like 101. Speaker 2: I'm 98. 97. But that's look, to the weight to the side. Two two things. I I think there's there's a couple elements here. One, you need to be smashing creatine. You need to get a ton of water retention going on. It will help you be a bigger boy. Steak and creatine, it'll help. Second thing, traps and neck thickness. That's how you get the big boy look. Um, it'll help your jiu-jitsu too, having a stronger neck and having big traps, but it also forearms. Like that that's that's the thing too. I was going to say this about Roger Gracie. When you see him, shout out. Um, his forearms are ridiculous. Speaker 1: Yeah, five arms. Speaker 2: Uh, even amongst even amongst, you know, big people, you just like, goddamn, the guy's got, you know, the uh, bowling ball pins on there. Like it's crazy girth to the forearms. And traps, you see it straight away. You know, it's one of those things when someone is very jacked and they kind of got the big upper back, you go, hang on, there's there's a bump before the shoulders. What is that? And whether you, you know, you're actually looking for strength or you're just going for straight big boy aesthetics, traps and forearms are key. Speaker 1: Yeah, I I do think that they are the hallmarks of someone that is truly strong. Like it it tells you like, oh, like forearms, neck, upper like back generally, someone with a big back, you're like, oh shit. They look actually strong. Yeah. Um, and I mean, shit, it's fucking great for jits. Speaker 2: Oh, yeah. No, no, there's no downside to having a bigger, thicker neck and strong traps. Speaker 1: Um, and then just fucking eating more food. Like just eat more. If you, you know, if you're like, I want to get bigger, just fucking you got to eat like it's a job. Speaker 2: And look, you can't bulletproof feelings, my bro. Um, sorry, our app won't do that for you. Therapy might, but fucking stay away from that shit because the trauma will fuel you towards bigger gains in the gym. Speaker 1: Yeah, I'm also just going to throw out, don't get too caught up in the fact that you don't you you you sound in good shape. You sound plenty big. Yeah. And look, here's what I know. If you keep doing your your strength and mobility work and you keep grappling, I don't know how long you've been doing it. If you keep doing it, you're going to get bigger and thicker and all those areas we spoke about are going to get more jacked. Like, you know, your your neck, it's all going to start you will become the the fucking you will become that person. Speaker 2: Stay strong. The big boy you dream to be. That's right. Speaker 1: And I'm destined to be. Speaker 2: Destined to be. Look, I'm also going to say, if you can pick up a big boy and throw him on the ground, you you're a big boy. Yeah. You know what I mean? So, I think that that, you know, whatever part of your game, a bit more wrestling, a bit more takedown action, that that brings the big boy aura. Is that? Speaker 1: Great fucking questions today. Two from the States, one from the one from England. Uh, fucking let's get some more going, fam. Send us a question. Go to bulletproof for bjj.com, hit the podcast tab, leave us one, we'll catch you on a future episode. Speaker 2: Appreciate y'all.