Category Archives: Injury Prevention And Recovery

BJJ Travel Hacks – Avoiding Jet Lag

Hey guys, this post is for anyone travelling to Brazil for BJJ.  The video covers what to do on the plane to prevent jet lag.  Last year I traveled to Brazil. I stayed at Connection Rio and trained at Gordo Jiu Jitsu. I used these BJJ travel hacks to to eliminate jet lag and get on the mats straight away!

You don’t want to lose a few days of BJJ training.  Have a plan so that you can jump straight on the mat off the plane.

Here’s a summary of the video:

Supplements

You can take Vitamin D, Vitamin C and Lysine.  All of these will help boost your immune system so that you don’t catch a cold on the flight.

Hydration

A lot of people forget this.  The air on the plane is very dehydrating.  Aim for 1 cup of water every hour you’re awake.

Movement

You will be ridiculously stiff and sore after your plane flight if you don’t move around.  Prioritise loosening up your calves, hamstrings, gluts, back and neck.  I’ll go through a set of stretches you can do on the plane and once you arrive in Brazil in a future post.

Sleep

From personal experience if I don’t get at least 6 hours of sleep a night I’m wrecked the next day.  Everybody is different and require different amounts of sleep.  But if your trip (including stop overs) is 35+ hours and you don’t sleep, you’ll be a mess for the first few days in Brazil.  This is common sense; make sure you have ear plugs and a face mask.

Food

If you eat crap food you will be more likely to catch a cold and get jet lag.  Eat a balanced diet, give your body the nutrients it needs to fight off infection and jet lag.

All of the above are aiming to boost your immune system so that you can avoid jet lag.  Accept that long flights increase your risk of getting sick and plan to minimise this.  I’d hate to waste 2-3 days of my 2 week trip to Brazil because I’m jet lagged.

More BJJ Travel Hacks blog posts are on their way. If you are interested in traveling and training in Brazil check out Connection Rio. Talk to Dennis and he will organise everything for you.

Valeu,

Lance

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Martial Journey Recovery and Injury Prevention Seminar 5/4/12

So today I had the privilege of running an injury prevention seminar with the guys from Martial Journey.  They run Bujutsu, BJJ and group fitness sessions.  Below you’ll find an overview of the principles I didn’t get a chance to talk about and videos of the exercises we went through.  Enjoy.

Principles

RICE after an injury – rest, ice compression, elevation.  Everybody knows it but you’d be surprised how often people have a “she’ll be right” attitude and keep pushing through.  You’re better off having a few days/modifying your training and letting the minor niggle/sprain/strain heal up.  This way a minor injury that should take only a few days to recover doesn’t turn into a serious injury.

When starting something new (sport, cool plyometric exercise etc) or coming back to training after an injury, it is best to start slow and gradually build up the intensity of the exercise over days/weeks.  Sometimes you have to swallow your pride and start off completing half the training session and after a few weeks build up to a full training session.

Recovery is extremely important when you are training hard for a grading/competition/event.  You want to help facilitate the healing processes in your body.  The basics include:

  • getting a good night sleep
  • eating a balanced diet
  • staying hydrated before and rehydrate after training
  • having a rest day
  • performing cool down exercises after training with stretching

Now if you’re still struggling to get out of bed after a hard training session you can implement:

  • hot/cold showers
  • ice baths
  • early morning walking in the water at the beach
  • massage

Also your mental well being is an important aspect of recovery and is often overlooked.  So make sure you set some time aside to do things that will make you smile/laugh.  This will help prevent training becoming monotonous.

Videos

If you have any questions or have any other exercises you’d like to share leave a comment below.

Lance

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Special thanks to Chris and Cindy from Martial Journey.  Check out http://www.martialjourney.com/

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