The Grappling Doc

Grappling Doc Sports Dietician covers THREE key nutrients that are LACKING in vegetarian diets

1. Protein- the building block for muscle that is essential for recovery. All athletes need to prioritize getting this in post training

2. Vitamin B12- a key nutrient for blood and nerve health. Nooch is Christina’s personal rec for vegetarians!

3. Iron- another nutrient that is essential for blood health. Vegetarians should be getting this from dark leafy greens, legumes, nuts, and seeds

If your goal is to train for LONGEVITY

You need to dial in your strength training AND nutrition off the mats

Just rolling isn’t going to do your body any favors

In fact you are more likely to burn out and run yourself to the ground via injury

If you are looking to DIAL in your strength and nutrition off the mats

DM us GRAPPLING DOC and we will reach out with more info about our 12 week program for grapplers, written by grapplers!

Grappling Doc athlete reacts to his opponent jumping guard after getting cooked for the entire match

This goes to show that you will always be at risk of injury whenever you train and compete�
While we can never truly “prevent injury” in a combat sport

Strength and conditioning is the closest thing to it

Not only will it fortify weak spots in your body

If you do get injured- you’ll bounce back on the mats MUCH faster compared to someone who doesn’t

Studies have found that doing prehab/strength training before ACL surgery will lead to better outcomes post op

Anecdotally- I find that BJJ athletes who do zero lifting off the mats and only train are often dealing with nagging injuries

Trying to rehab someone who doesn’t know how to lift or follow a routine is a big challenge

If you want to get started with a strength and conditioning program for grapplers that’s written by grapplers

DM us MAT STRENGTH and we will reach out!

Here are FOUR advanced core exercises for grapplers

Its important that you train your spine to resist AND generate movement off the mats

Want to demolish people with throws?
Lift heavy weights AND train your core

Want to play guard without throwing out your back?
Lift heavy weights AND train your core

There’s a big population of BJJ athletes that refuse to lift but will have no problem rolling with the heavyweights

That doesn’t make sense

Don’t take your BJJ and health for granted

Start training like an athlete so you can scratch your head without pain

We’ve created a 12 week training program for grapplers who want to learn how to train for performance and longevity

If you want to learn more about our training programs for grapplers written by grapplers

DM us GRAPPLING DOC and we will reach out!

Contrary to popular belief…

Simple carbs like candy are not the devil when it comes to performance

Grappling Doc dietician talks about her experience working with a UFC fighter who ate Nerd clusters as a pre workout snack

As long as the athlete is hitting the major blocks in their nutrition

Candy can serve as an effective energy boost prior to training

Follow for more tips and insights on nutrition for grappling!

Grappling Doc dietician shares FOUR tips for anyone trying to improve their nutrition for grappling

Most grapplers have their skills training dialed in

But the work OFF the mats often falls to the wayside

People need to realize that their body is often the limiting factor in reaching their max potential

All those online instructionals and privates won’t matter if you are injured

What good is your technique if you aren’t fueling yourself and gassing out in training

If your goal is longevity in this sport-

Treat yourself like an athlete, not a hobbyist

Tired of gassing out on the mat?

Looking to level up your performance for comp?

DM us GRAPPLING DOC and we will reach out with more info about our training programs for grapplers, written by grapplers!

Here are FIVE tips to promote longevity and health in BJJ so you don’t snap your sh*t up

Coming from a Doctor of Physical Therapy, BJJ Brown belt, and wrestling coach

1. Treat BJJ training as skills work, NOT conditioning
This is especially important if you want to improve your gas tank for competition

2. Not every training session needs to be intense. Only doing hard training sessions year round is the ticket to an injury

3. Don’t ignore strength and mobility work off the mat. You only have one body. Take care of it and work on yourself so you don’t fall apart by black belt

4. Lift heavy. Like actually heavy. Swinging a 30lb KB is not enough. If you want to roll with younger and more athletic partners- you need to lift

5. Follow a program/schedule so you aren’t guessing with your training

Here at The Grappling Doc, we understand what grapplers go through on and off the mats

Which is why we have created a 12-week training program to help YOU:
-get out of pain
-build resilience
-be comp ready

Want to learn more?

DM us GRAPPLING DOC and we will reach out!

Is working a desk job the best base for BJJ?

Not in my book but here are exercises specifically for the grappler who spends all day sitting

Hip and t spine/mid back mobility should be staples in every athlete’s program

If you aren’t doing it now, this is your sign to start

Struggling with pain and stiffness off the mats?

Want to learn how the PROS improve their mobility and stay healthy for their sport?

DM us GRAPPLING DOC and we will reach out with more info about our training programs for grapplers, written by grapplers!

HICT or High Intensity Continuous Training is an effective way to improve muscle endurance in grappling athletes

The method is relatively simple:

1 rep done at high effort every 2-3 seconds for 10 minutes

HR should be sub anaerobic threshold

Typically, I do these with weighted step ups or on the erg/rower

Why do I like this?

1. Low barrier to entry

If you take someone out of shape and tell them to do sprints on an assault bike, it’s not going to go well.
This method is done at a constant but slow pace so it’s a great way to get athletes back on the horse after some time off

2. Most grapplers neglect training the aerobic energy system

Most grapplers won’t sped time in Zone 2 unless they do that off the mats. Live rounds are too high on the intensity scale
However, HICT falls in between Zone 2- Zone 3 training and will help improve endurance and blood flow/recovery

3. More engaging than steady state zone 2

Some athletes sometimes don’t have the time or don’t want to sit on the bike for 30-40 minutes
In that case, HICT can be done as an alternative to save time and get the specific adaptation we are looking for

Want to learn more about improving your gas tank for grappling?

Interested in the training programs used by world champ and professionals?

DM us GAS TANK and we will reach out with more info about our training programs for grapplers, written by grapplers!

We all hate the tiny cramped seats on an airplane

If you have to sit for an extended period of time

Here are four exercises you can do to help you loosen up

WITHOUT looking like a weirdo and taking too much space

Maybe one day airplanes will have a dedicated mobility/stretch room so we can do shinbox get ups and DNS star reaches

If you liked this post, send this to your favorite BJJ competitor to help them on their next competition!

Grappling Doc Combat Sport Dietician breaks down the importance of food as FUEL for your gas tank

Prior to training sessions, athletes should be consuming~30g of carbs so they can perform at their peak

Tomorrow, Christina will be giving a WEIGHT CUT seminar 5:30PM ET

If you plan on competing or already do- this seminar is for YOU

We will be going over protocols/methods that UFC fighters and pro grapplers do for safe and effective weight cuts

The seminar is FREE and open to everyone in the grappling community

RSVP with the eventbrite link in our bio

See you all there!