Hello Julian! Great helpful drills! 👍 Please, give your advice for rep range/timing for all of them. Hope I'm not bothering you too much with this request. Thanks in advance!

Артём Василевский thank you sir! For rep ranges and sets, my advice is to do as many quality reps as possible. In general 3 sets of around 20 reps and/or about 45 seconds of time for each exercise before you have to quit due to fatigue breaking form or beginning to compensate with improper movement patterning using the wrong muscles. If you are able to go longer, you may increase the load e.g for the bear crawl place a weight on your back. If you cannot do, use a regression or less time and work your way up to the goal.

Robert McClain you can use all of these as a workout starter or finisher. Because many of these exercises we are training stabilizer, postural endurance muscles and not breaking down tissue excessively, these may be performed everyday. Best advice is listen to your body; if you feel sore, give yourself a rest day or two to recover. Especially an exercise such as the hamstring curl with the eccentric loading may cause soreness and therefore you may need a couple days break from it.

Balder van de Vijfeijken thank you for watching! To minimize the knee experiencing injuries, it’s important to address mobility and strength in the hips and ankles. General exercises would be the glute bridges, hamstring curls, and quadruped rocking for the hips. For ankle strength, I like doing any type of single leg exercise like the SL bridge on a foam pad or bosu ball to add instability. Training barefoot is also a great way to enhance proprioception and increase foot and ankle muscle activation.

what the best way to strengthen neck? Thx

Thanks. Glad to hear it

Glad it helped!

Hi Matt, A lot of these exercises I've found to be effective through expert opinion as well seeing a number of high level BJJ athletes use them with success. I did a quick search of the literature for you and found these articles discussing: core stability and low back injury reduction, eccentric hamstring exercises and ACL prevention, balanced shoulder girdle musculature and shoulder injury risk reduction. The key with doing these exercises is emphasizing proper technique (quality over quantity). For example, if Chad did not emphasize a full protraction of his shoulder blades during the bear crawl, the effectiveness in enhancing proper scapulohumeral rhythm / shoulder mechanics would be dramatically reduced. If Chad did not maintain a neutral spine with the glute bridge, he may even be causing further harm than benefit. References Lee, B. Y., & McGill, S. M. (2015). Effect of Long-term Isometric Training on Core/Torso Stiffness. Journal of Strength and Conditioning Research, 29(6), 1515-1526. Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core Stability Exercise Principles. Current Sports Medicine Reports, 7(1), 39-44. Ben Kibler, W. (1998). The Role of the Scapula in Athletic Shoulder Function. The American Journal of Sports Medicine, 26(2), 325-337. Monajati, A., Larumbe-Zabala, E., Goss-Sampson, M., & Naclerio, F. (2016). The Effectiveness of Injury Prevention Programs to Modify Risk Factors for Non-Contact Anterior Cruciate Ligament and Hamstring Injuries in Uninjured Team Sports Athletes: A Systematic Review. 11(5), E0155272. Abdelraouf, O., & Abdel-Aziem, A. (2016). THE RELATIONSHIP BETWEEN CORE ENDURANCE AND BACK DYSFUNCTION IN COLLEGIATE MALE ATHLETES WITH AND WITHOUT NONSPECIFIC LOW BACK PAIN. International Journal of Sports Physical Therapy, 11(3), 337-44.

My thoughts exactly. How does this transfer to injury prevention is a whole other question. I'm even yet to come across some kind of epidemiology of BJJ injury study - too many variables to consider to call this "prevention". So very valid question Matt, and IMO not so convincing answer / lit review by Julian. LBP and core strength very much debatable (or not...); scapular rhythm debunked concept; "proper technique" - what does this mean???; most ACL injury prevention protocols / studies designed around field sports (how does this apply / transfer to BJJ?)... I could go on. So yes, great exercises, execution coaching etc... But let's be cautious in calling this "prevention". Because it ain't.

Xavier Boeynaems Agreed. The sources cited simply don’t give a causative link between these exercises and injury prevention and/or risk reduction, and as you say, are conducted in non-contact sports - Hardly a sport like BJJ! The demands of BJJ require athletes to express strength, flexibility and stability in a wide variety of positions, so the assumption that these specific movements help reduce injury is reductionist. I think it’s irresponsible to suggest that a specific exercise will reduce the risk of injury when we know that there are far more compelling mechanisms of injury - mismanaged training load being the predominant one. People shouldn’t be encouraged to incorporate a specific exercise to ‘prevent’ injury before their training workloads are appropriately managed.

@@mattbrown2263 does everything always have to be sport specific when it comes to exercise prescription for prehab purposes? Does everything need a giant systematic review and meta analysis in order to be considered for prescription? If you seriously think that any of these exercises don’t contribute to improved joint stability, mobility and strength just because the literature isn’t 100% specific on its application to BJJ particularly, then you clearly have no idea what you’re talking about and are just trying to flex your “knowledge” and science zealotry on someone who has actual, practical experience with high level BJJ athletes. Julian, keep up the good work mate. Love your content and JTS as well.

@@xavierboeynaems2500 does everything always have to be sport specific when it comes to exercise prescription for prehab purposes? Does everything need a giant systematic review and meta analysis in order to be considered for prescription? If you seriously think that any of these exercises don’t contribute to improved joint stability, mobility and strength just because the literature isn’t 100% specific on its application to BJJ particularly, then you clearly have no idea what you’re talking about and are just trying to flex your “knowledge” and science zealotry on someone who has actual, practical experience with high level BJJ athletes. Julian, keep up the good work mate. Love your content and JTS as well.