The Grappling Doc

Grappling Doc Sports Dietician covers THREE key nutrients that are LACKING in vegetarian diets

1. Protein- the building block for muscle that is essential for recovery. All athletes need to prioritize getting this in post training

2. Vitamin B12- a key nutrient for blood and nerve health. Nooch is Christina’s personal rec for vegetarians!

3. Iron- another nutrient that is essential for blood health. Vegetarians should be getting this from dark leafy greens, legumes, nuts, and seeds

If your goal is to train for LONGEVITY

You need to dial in your strength training AND nutrition off the mats

Just rolling isn’t going to do your body any favors

In fact you are more likely to burn out and run yourself to the ground via injury

If you are looking to DIAL in your strength and nutrition off the mats

DM us GRAPPLING DOC and we will reach out with more info about our 12 week program for grapplers, written by grapplers!

HICT or High Intensity Continuous Training is an effective way to improve muscle endurance in grappling athletes

The method is relatively simple:

1 rep done at high effort every 2-3 seconds for 10 minutes

HR should be sub anaerobic threshold

Typically, I do these with weighted step ups or on the erg/rower

Why do I like this?

1. Low barrier to entry

If you take someone out of shape and tell them to do sprints on an assault bike, it’s not going to go well.
This method is done at a constant but slow pace so it’s a great way to get athletes back on the horse after some time off

2. Most grapplers neglect training the aerobic energy system

Most grapplers won’t sped time in Zone 2 unless they do that off the mats. Live rounds are too high on the intensity scale
However, HICT falls in between Zone 2- Zone 3 training and will help improve endurance and blood flow/recovery

3. More engaging than steady state zone 2

Some athletes sometimes don’t have the time or don’t want to sit on the bike for 30-40 minutes
In that case, HICT can be done as an alternative to save time and get the specific adaptation we are looking for

Want to learn more about improving your gas tank for grappling?

Interested in the training programs used by world champ and professionals?

DM us GAS TANK and we will reach out with more info about our training programs for grapplers, written by grapplers!

We all hate the tiny cramped seats on an airplane

If you have to sit for an extended period of time

Here are four exercises you can do to help you loosen up

WITHOUT looking like a weirdo and taking too much space

Maybe one day airplanes will have a dedicated mobility/stretch room so we can do shinbox get ups and DNS star reaches

If you liked this post, send this to your favorite BJJ competitor to help them on their next competition!

Grappling Doc Combat Sport Dietician breaks down the importance of food as FUEL for your gas tank

Prior to training sessions, athletes should be consuming~30g of carbs so they can perform at their peak

Tomorrow, Christina will be giving a WEIGHT CUT seminar 5:30PM ET

If you plan on competing or already do- this seminar is for YOU

We will be going over protocols/methods that UFC fighters and pro grapplers do for safe and effective weight cuts

The seminar is FREE and open to everyone in the grappling community

RSVP with the eventbrite link in our bio

See you all there!