HomeDynamic Flexibility

Dynamic Flexibility

Knee fixation

I had recurring problems with my knee. In my mind the knee and spine are the worst places to get injured. You lose all confidence in your abilities, you've lost most of your speed, and you're in constant pain.

This routine will help fix some of these problems and help loosen up that leg and stretch out that bad knee, a knee injury or pain in the knee can be caused by a number of reasons so this covers some, but not all of them. If you're coming off any injury or have a history of knee problems like me this routine is for you.

*This routine is not for those coming right off of surgery.

Focus: 
Balance
Dynamic Flexibility
Grace
Neuromuscular Control
Posture
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Skipping Rope
    2. Foundational Footwork
    3. Two Foot Toe Raises
    4. Leg Lu

Ballistic Bridge

Duration: 
15 minutes

The exercises in the Bridge Series dynamically and ballistically improve core strength and increase hip flexibility. The exercises combine isometrics with ballistic movements. Combining these methods is a great way to stimulate your nervous system and safely improve strength. Doing these exercises four to five times a week will dramatically improve your core strength and increase hip flexibility.

Exercises: 
The Bridge
Exercises: 
Leg Swings
Exercises: 
Bridge Kicks
Exercises: 
Bridge Scissors
Exercises: 
Bridge Circles
Exercises: 
Bridge Beaters
Exercises: 
Bridge Pops
Focus: 
Balance
Dynamic Flexibility
Exceptional Core Strength
Neuromuscular Control
Posture
Required Equipment: 
Exercise Ball

Flexibility Routine

An athlete's strength comes from their ability to put their muscles on stretch and fire it quickly. The best athletes are the ones who make their muscles convert from the eccentric to concentric the fastest. This flexibility workout will help your muscles achieve maximal flexibility, giving them the ability to fire as quickly as possible.

Focus: 
Acceleration Strength
Dynamic Flexibility
Speed Strength
Starting Strength
Strength Speed
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Row Machine SSL Style
    2. Skipping Rope
    3. Ankle Band Stretching
    4. Leg Band

De Arte Suave

This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.

Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Rhythm and Timing

Day 1

For All My Muay Thai Guys

Duration: 
45 minutes

Muay Thai is devastating art, showcased in mixed martial arts by some of the sports best. It is filled with elbows knees, and kicks unique to only this style. Training for such a style should be unique and just as specific so all power is generated from the hips, hamstrings, spine, and feet. That's where this work out will focus on…keep in mind the lead leg and the posture of muay thai is what sets it apart and the use of your hips is what gives it its devastating power.

Exercises: 
Single Leg Reverse Squats on Instability Disks
Exercises: 
Pivots on Instability Disks
Exercises: 
Hip Twist
Exercises: 
Bridge Pops
Exercises: 
One Foot Raises
Exercises: 
Leg Circles
Exercises: 
Five Minute Abs
Exercises: 
Hurler
Exercises: 
The Wall Dribble
Exercises: 
Wall Roller
Procedure: 

keep in mind to try and keep torrent pace through this work out one right after the other try and string all the work out together one after the other not pasuing between movements flow relax and explode

Focus: 
Acceleration Strength
Coordination
Dynamic Flexibility
Exceptional Core Strength
Explosive Strength
Required Equipment: 
Exercise Ball
Instability Disks
Hand Bells
Balancing Poles

Controlling and Maintaining (the art of stamina and flexibility)

Duration: 
1 hour 10 minutes

In juijitsu, control is the ability of maintaining, as maintaining is the action of control in juijitsu. The athletic attributes that contribute to the aspect of control in jiujitsu isn't really strength but technique a good aerobic and anaerobic base. Great flexibility, body and spatial awareness. many positions of controls and guards take much stamina and dynamic flexibility also in situations such as long drawn out stalls such as trying to pull of a tough submission from the bottom. It takes great flexibility, stamina, body control and spatial awareness (proprioception)to control your opponent and maintain position.

Exercises: 
Row Machine SSL Style
Exercises: 
Upper Body Band Stretching
Exercises: 
Superman Stretch
Exercises: 
Supraspinatus
Exercises: 
Extended Push Ups
Exercises: 
The Bridge
Exercises: 
Bridge Beaters
Exercises: 
Leg Band Stretches
Exercises: 
Side Kicks
Exercises: 
1 Mile Repeats x 3
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Explosive Strength
Reactive Strength and Ability
Required Equipment: 
Exercise Ball
Stretch Band
Hand Bells
Miscellaneous

Functional Strength on the Bottom

Duration: 
45 minutes

In jiujitsu and wrestling think about how many times that your body is applying even force. What I mean by this is that in jiujitsu while one arm is applying force the other is blocking a hip or cupping a bicep, etc. Strength and force are applied in different and unorthodox position especially on the bottom applying proper force is a matter of functionality timing and rhythm. Less than absolute strength it is patience and stamina that win the day in grappling.

Editors Note: The opening video is an excerpt from Arte Suave: Jiu Jitsu Life, an amazing grappling documentary. It features BJJ phenom Andre Galvao. We weren't able to find a link to the owners of the video so it's published without permission, but if you own it please let us know and we'll put attribution up immediately. -gh

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Exercises: 
Row Machine SSL Style
Exercises: 
Sword Pulls
Exercises: 
Crossover Flys
Exercises: 
Hip Twist
Exercises: 
Heavy Rope
Exercises: 
Side Lifts
Exercises: 
Super Swimmer
Exercises: 
Leg Swings
Exercises: 
Row Machine SSL Style
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Required Equipment: 
Exercise Ball
Hand Bells
Miscellaneous
Video Output: 

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This is jiujitsu you got to move your hips

Duration: 
45 minutes

This workout is to improve hip flexion and explosion in Brazilian jiujitsu. A lot is demanded of your hips and core and spine. If your opponent cannot control your hips he cannot win. It's about rhythm, flexibility, and explosion in the hips, the core, and spine. To make sure this is possible you engage and use these everyday in BJJ.

Exercises: 
Leg Band Stretches
Exercises: 
Single Leg Pivots on Instability Disks
Exercises: 
Hip Twist
Exercises: 
The Bridge
Exercises: 
Leg Circles
Exercises: 
Scissors
Exercises: 
Leg Swings
Exercises: 
Figure Eights on Instability Disks
Exercises: 
Row Machine SSL Style
Focus: 
Dynamic Flexibility
Exceptional Core Strength
Explosive Strength
Quickness
Playlist: 
Leg Band Stretches|files/ssl/video/output/leg_band_stretches2_1492.flv
Single Leg Pivots on Instability Disks|files/ssl/video/output/discs-single-leg-pivot_1269.flv
Hip Twist|files/ssl/video/output/hiptwists_1233.flv
The Bridge|files/ssl/video/output/the_bridge_1352.flv
Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
Scissors|files/ssl/video/output/scissors_1217.flv
Leg Swings|files/ssl/video/output/leg_swings_2107.flv
Figure Eights on Instability Disks|files/ssl/video/output/discs-figure-8s_1266.flv
Row Machine SSL Style|files/ssl/video/output/rowing_machine_2083.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment: 
Exercise Ball
Instability Disks
Stretch Band
Hand Bells
Balancing Poles
Miscellaneous
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