Better Elbow, Wrist, & Finger Mobility for BJJ

Victory Submission Strength

Jiu Jitsu, Combat Sports, Mobility
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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Move Better
Improve mobility so you can move in ways you couldn't before.
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Perform Better
Mobility is your foundation. Build a strong one so your ability to perform increases too!
Features
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Programming 2 days per week
Two workouts per week. 45 minutes each. Little to no equipment required. Couldn't be easier to improve your mobility.
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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
Required
Tennis or LAX balls // Small dowel
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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

Mobility

B

VHP Upper Extremity Mobility Circuit (Elbows, Wrists, Fingers)

Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Elbow CARs in flexion/extension 2x 2. Wrist CARs w/tennis ball squeeze 2x 3. Finger CARs 1x ea 4. Elbow pronation PAILs/RAILs 1x ea 5. Elbow supination PAILs/RAILs 1x ea 6. Quadruped wrist extension PAILs/RAILs 1x 7. Quadruped wrist flexion PAILs/RAILs 1x ea 8. Quadruped wrist extension PRHs 10x 9. Quadruped wrist flexion PRHs 10x ea 10. Elbow CARs in flexion/extension 2x 11. Wrist CARs w/tennis ball squeeze 2x 12. Finger CARs 1x ea

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

Mobility

B

VHP Upper Extremity Mobility Circuit (Elbows, Wrists, Fingers)

Tap the video to follow along with Brendan as Matt coaches him through the following: 1. Elbow CARs in flexion/extension 2x 2. Wrist CARs w/tennis ball squeeze 2x 3. Finger CARs 1x ea 4. Elbow pronation PAILs/RAILs 1x ea 5. Elbow supination PAILs/RAILs 1x ea 6. Quadruped wrist extension PAILs/RAILs 1x 7. Quadruped wrist flexion PAILs/RAILs 1x ea 8. Quadruped wrist extension PRHs 10x 9. Quadruped wrist flexion PRHs 10x ea 10. Elbow CARs in flexion/extension 2x 11. Wrist CARs w/tennis ball squeeze 2x 12. Finger CARs 1x ea

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Could 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 Elbow, Wrist, & Finger 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. Even if something is listed as "required" we're ready to help you improvise with household items. Just message us here on TrainHeroic OR on Instagram and we'll help out!
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 35 minutes. Follow along with the coaching videos for cues and timing ⏱️
Better Elbow, Wrist, & Finger Mobility for BJJ