What Are Warmups?

Warm ups are the numerous short actions that can psychologically and physically prepare players for a specific activity or sport. You should warm up the body before starting a particular chest workout or any other exercise to prevent any sports injury. You may also get severe damage if you start the training without warming your body.

Why Warm-Ups Are Mandatory For BJJ Training?

As we are well aware that combat sports require more energy and a balanced breathing rate to meet its demand. Therefore, a good warmup can offer:

• Relax your muscles and increase your heart rate
• Reduces the injury chances during the competition when you roll with your opponent.
• Increases temperature of the body.
• Provides better flexibility to execute a variety of BJJ moves.
• Better physical strength.
• Supports your muscles to contract at a faster pace.
• Maintain your body’s stability and balance.

Consequences Of Not Doing Warmups

In case you do not want to adopt warm up techniques before exercises, you may have to face the harsh consequences. Firstly, starting a workout directly puts your health at a higher risk. Light warm-ups relax the body, inhibiting compact muscles and joint injury.

Without indulging yourself in warm-ups can lead to pain and stiffness in the muscles. It can also lower your overall performance as you do not know how flexible your body is to show moves on a BJJ mat.

How To Warm Up For Training BJJ?

Warmups are an excellent option to begin the training session. However, it is a common observation gi and no-gi players want to opt for this session. In that case, RAMP is the best method for better performance in jiu-jitsu tournaments.

Let’s dive into the details of RAMP to get a better idea.

Pre-BJJ Warm-Up For RAMP

The majority of BJJ competitors use the RAMP strategy because it improves movement and mobility on the mat. This technique broadens the range of motion. Also, it is one of the ways that many instructors and trainers utilize before training.

The Ramp’s Parts Warm-Up

The RAMP comprises four fundamental components:

• Motion Range
• Activation
• Movement Prep
• Potentiation

Now let’s explore each section in more depth.

Motion Range

Motion range is RAMP’s initial phase. This method involves increasing activity gradually while also progressively raising physiological factors. It includes body temperature, blood flow, and muscular flexibility. These elements rise evenly and gradually in response to your movements. Once your body has warmed up, moving your joints through their complete range of motion is simple.

One potential element that increases your mobility capabilities is dynamic stretching. Research shows that stretching benefits your neuromuscular initiation and BJJ athletes’ motions.

Activation

The muscles get engaged by exerting the muscles to the furthest extent possible during this phase. Before BJJ training, this helps to develop entire body movement and strength.

The muscles in the hips, abdomen, shoulders, and quadriceps are the primary concern in the activation phase. The athlete’s peak strength and flexibility can be learned during this phase.

Calisthenics is an excellent way to engage your body effectively. You can fully extend your muscles without too much strain on yourself. Take a rest if you feel like you are tired.

Movement Preparation

The main goal of this step is to concentrate on the movement patterns that will be used during your BJJ training. This will give you more self-assurance and enable you to handle high-intensity exercise.

Your body will feel more at ease and capable of handling stress in this phase. Sprawling and shooting are both beneficial for getting ready for a movement.

Potentiation

The final RAMP phase during which you can activate your muscles is potentiation. It is a sign that a person’s muscular fibers are not adequately warmed up when they have not yet developed a proper grip.

Potentiation examples include forward rolls, bounding broad jumps, broad jumps, bounding runs, tuck jumps and sprints.

Fundamental Warm-Ups For Newcomers

Follow some simple warm-up activities you may practice whenever you want if you’re new to warm-ups and want to get started. Perform these warm-ups with a partner for the best results.

Jumping Jack 

• Place your feet together, stand upright, and hold your arms at your sides.
• Jump and extend your arm high.
• While jumping, extend your legs.
• Jump back to regain your starting position.
• Do this again after 15 minutes.

Crunches

• Lie down with your back straight and raise your arms and legs.
• Lean back and clasp your knees.
• Move in upward and downward directions.
• Continue the same steps.

Monkey Up Down 

• Sit on both knees.
• Kneel and begin jumping backward and forth.
• Ensure that both of your legs are on the sides.
• Reverse direction, jump again.
• Remember that you should move your hips while doing this.
• You can perform this warm-up with open hands if your knuckles hurt.

Pull-ups

• Lean forward to hold the bar while standing straight. With your palms facing away, your hands should be just a breadth apart from your shoulders.
• You can squat or kneel.
• Slowly raise yourself until your chin touches the bar, then slowly lower yourself until your arms are extended again.
• Do nearly 10 pullups for better results.

Push-ups

• Position yourself on all fours with your hands wider apart than your shoulders.
• Extend your arms and legs straight.
• Raise and lower your hips and torso, but keep them off the ground.
• Continue this practice several times.

Click here to know How To Do More Push Ups Quickly?

Four-Point Base

• Position your backward-facing feet.
• Keep your hips off the mat and your arms by your sides.
• Switch to using your hands instead of your feet, and vice versa.
• Shift to the other side.
• Do it again