Better Spine Mobility for BJJ

Victory Submission Strength

Combat Sports, Mobility, Jiu Jitsu
Coach
Matt Guffey

Were you led to believe that training BJJ means you’ll always be in pain?

That the more sore you are after a workout, the more effective it was?

Or that you can’t get stronger or more mobile without sacrificing too much mat time?

You’re not the only one. These damaging ideas have been floating around for decades, accepted as common sense. They keep us running ourselves into the ground only to end up stuck, exhausted, and not reaching our full potential. They keep us working way harder than we have to to end up right back where we started: unsatisfied with our progress and still losing matches.

But we know better now. All of that is total bullsh*t.

It IS possible to get stronger and more mobile than ever and heal those old injuries without giving up valuable time training BJJ. And it’s possible to do this with only two sessions per week. Sessions that WON’T leave you too sore to sit on the toilet for the next 3 days.

I know because I’ve done this for myself and shown hundreds of others how to successfully do the same.

If you’re going to spend time away from the mats, you better make sure it’s time well spent.

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Spend More Time on the Mats
Jiu jitsu is a brutally physical sport. Between stacks, inversions, chokes, and cranks 👀 BJJ could leave your spine in shambles if you don't take care of it. That's why we created the Better Spine Mobility for BJJ program. Learning how to improve both mobility and strength in the spine will keep you on the mats longer doing more of what you love.
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Better Guard Retention
Would Mikey Musumeci or the Miyao brothers be as good at playing guard if it weren't for their incredible mobility? Who knows.. but you can't move where you can't move if you catch my drift. Better mobility = Better BJJ.
Features
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Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Medicine ball / pillows / yoga blocks / wall
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

VHP CARs

2-3x each direction for each joint - Neck - Spine - Shoulder Blades - Shoulders - Elbows - Wrists - Hips - Knees - Ankles - Toes

Prep

B

VHP Spine Mobility Circuit

Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Standing spinal segmentation 2x 2. Quadruped spinal segmentation 2x 3. Collapsed kneel spine CARs w/medicine ball squeeze 5x (20/40/60/80/100%) 4. Collapsed kneel neck CARs 2x 5. Prone neck CARs 2x 6. Supine neck CARs 2x 7. Neck plank w/axial CARs 5x

Wednesday
Week 1 Day 4

Prep

A

VHP CARs

2-3x each direction for each joint - Neck - Spine - Shoulder Blades - Shoulders - Elbows - Wrists - Hips - Knees - Ankles - Toes

Prep

B

VHP Spine Mobility Circuit

Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Standing spinal segmentation 2x 2. Quadruped spinal segmentation 2x 3. Collapsed kneel spine CARs w/medicine ball squeeze 5x (20/40/60/80/100%) 4. Collapsed kneel neck CARs 2x 5. Prone neck CARs 2x 6. Supine neck CARs 2x 7. Neck plank w/axial CARs 5x

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Can You Afford to Do Nothing?

What if your opponent joins and you don't? Are you willing to test yourself against someone who's stronger and more mobile than you?

Get Better Spine Mobility for BJJ
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FAQs
What happens if I don't have any equipment?
No worries! All of the mobility work can be done from the comfort of your own home. You may need to improvise and use the couch, a chair, wall, a pillow, etc. but there is ZERO equipment requirement.
What happens at the end of the 4 weeks?
You have access to the program for up to a YEAR, so you can continue to add copies of the program month after month to keep up your mobility practice. You might also check out some of our other mobility programs!
How long is each workout?
Roughly 20 minutes. Follow along with the coaching videos for cues and timing ⏱️
Better Spine Mobility for BJJ