Better Knee, Ankle, & Toe 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.

$19

Get Better Knee, Ankle, & Toe Mobility for BJJ

Move Better

Improve mobility so you can move in ways you couldn't before.

Perform Better

Mobility is your foundation. Build a strong one so your ability to perform increases too!

Features

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.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

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

Bench // Box // Chair // Pad // Towel // Kettlebell

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Prep

VHP CARs

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

Mobility

VHP Lower Extremity Mobility Circuit (Knees, Ankles, Toes)

Tap the video to follow along with Jess as Matt coaches her through the following: 1. Tibial CARs 2x ea 2. Supine hip capsule CARs 3x ea 3. Standing toe CARs 5x ea 4. Seated tibial external rotation PAILs/RAILs 1x ea @ 45s ea 5. Half kneeling knee flexion PAILs/RAILs 1x ea @ 15s ea 6. Tibial CARs 2x ea 7. Seated ankle inversion PAILs/RAILs 1x ea @ 45s ea 8. Half kneeling ankle dorsiflexion PAILs/RAILs @ 15s ea 9. Seated ankle CARs 5x ea @ 20/40/60/80/100% 10. Half kneeling toe extension PAILs/RAILs 1x ea @ 45s ea 11. Standing towel grabs 10x ea 12. Collapsed kneel toe extension stretch 1x

Wednesday

Week 1 Day 4

Prep

VHP CARs

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

Mobility

VHP Lower Extremity Mobility Circuit (Knees, Ankles, Toes)

Coach

More from Victory Submission Strength

Matt Guffey

CSCS, FRCms, CFSC

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 Knee, Ankle, & Toe Mobility for BJJ

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 LIFE, 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 45 minutes. Follow along with the coaching videos for cues and timing ⏱️