BJJ : 001 Shoulder Control
The shoulders are the most complex joint in the body, working in synergy with the scapulae to provide a wide range of motion and articulation. However, most people only expose their shoulders to a limited range of motion in daily life, which doesn’t align with the demands of Brazilian Jiu-Jitsu (BJJ).
In BJJ, situations like an opponent isolating your arms during a mount often force your shoulders into unfamiliar positions under tension, increasing the risk of injury. To address this, we need to develop both a greater range of motion and better control of the shoulders.
Today’s session focuses on introducing movements you may not be familiar with, while also incorporating the concept of time under tension using familiar exercises. Additionally, we’ll address the imbalance in push/pull strength that BJJ often creates. While the sport tends to punish “pushing” movements, adding the right amount of pushing exercises—especially overhead—can have significant benefits for BJJ practitioners.
Warm:
3 round NFT:
5 Shoulder CARs on each arm (30-sec each rep (that is 15min straight)
10 Elbow CAR (weighted)
15 Banded Capsular CAR External rotation.
Positional iso ramping in full shoulder flexion ramp up to 100% after each round
then
3x10 Flexion Snap Backs
Work
Work to heavy set of 8 seated press (adjust the angle so that you have full lock out at the top of the overhead position. For some, they may need an incline bench).
50x reps DB press go until about failure or one to two reps shy. Rest 60 sec every break until you complete the entire set.
Rest 2min
EQI DB press (Eccentric Quasi-Isometric) till absolute failure (one side at a time).
2 sets ENG (Eccentric Neural Grooving) in Shoulder External and Internal rotation
Finish
1 set constant tension banded bicep curl till failure.
