Specificity in Training

For your average person you may not have the greatest amount of time to train in the all areas required to become the supreme specimen. For those of us that work for a living and pursue a hobby or sport for leisure outside of your career you may have constraints that will be placed on your time.

It my particular activity of choice BJJ you will likely spend most of of your training hours in a given week in the actual participation in the actual skill acquisition in learning technique. 3-6 hours a week of training may be the actual time spent on the activity itself. After this most people will generally have little time to give to additional aspects of strength and conditioning. For me it would seem that with these types of time constraints anything that is done outside of actual technique training should focus on things that will allow you be able to train more. In an activity like BJJ that would be making sure your body can meet the prerequisites from a joint perspective to allow you to safely train and stay on the mat consistently.

When talking of pre-requisites a provider you are working with will do an assessment to see where the capabilities of your particular joint are and if they meet the needs for a certain areas of the activity of your choice. For BJJ specifically :

this could be limitation in the shoulder (glenohumeral joint) to allow safety from joint locks like americana/kimura.

Hip flexibility and control: being able to have functional mobility for the open guard, enough rotation in the hip for attacks like triangles.

Spine mobility: having mobility to be able to control positions defensively say open guard bottom( rounding in the spine for mobility, flattening for base(i.e. Grilled chicken))

Ankle mobility: being able to get low bases for wrestling, squatting positions or the active use of the foot for hooks

This specificity in training will not only add the resilience in the tissues but will also directly correlate to your ability better perform some techniques.

For those with a limited time table for training this specific tissue training may have a higher importance then general patternized training( squat, bench ,press).

This is where systems like FRC come into play.

Waiting in limbo to see when I will be able to get surgery for my knee I have taken this time to start a focused training on my hip mobility.

The video shows some work done in 90/90 position working on getting more ROM in External rotation which will greatly correlate to being able to get into a triangle positions better.