Use These Breathing Exercises to Stay Calm In The Most Stressful...

As a practicing yogi and "mindful athlete," I've learned that conscious awareness to the breath and ultimately sense perceptions is the foundation...

Banded BJJ Warm-Up For Shoulder Stability, Rotation, & Movement

Grappling and achy shoulders go hand in hand. This is a basic banded shoulder warm-up for the...

Train Weaknesses, But Display Strengths When It Matters

Too often, training and competition get intermingled. We must make clear distinctions in our focus. When competing or...

Pull Apart Tight Shoulders With This BJJ Warm-Up

Band pulls apart are an effective way to activate the posterior shoulder and upper back. It's also a great way to open...

Try These Post-Training Exercises for Relaxation and Recovery

Today I'm sharing a sequence of exercises and movements I love using after training. As I've written about before, down-regulation and relaxation...

Use These Movements To Soften Your Shoulders & Upper Back

Most grapplers can relate to that nagging pain running from the neck down into the shoulder blades. It's a part of the...

American Top Team’s Phil Daru Shares His Moves For A Steel...

Phil Daru is known as a strength and conditioning go-to for athletes who dismantle human bodies for money. Founder of his self-named...

A Black Belt Says Yes To This Exercise And So Should...

The exercise I cover today is one you can use to open up tight and compressed shoulders from grappling. They also help...

How to Activate Your Hips Before Training

Last post we covered a preliminary low back protocol with emphasis placed on stability --- and ultimately strength --- coming before mobility....

Use These Essential Exercises To Protect Low Back While Training

In any walk of life low back pain --- even just the slightest bit --- can be debilitating. In a sport like...