The Argument Against Traditional Warm-Ups in BJJ

John Danaher student and top pro grappler Dan Manasoiu recently made the argument against traditional warm-ups in BJJ

Check out his argument below and why he’s kinda right.

Manasoiu’s Stance Against Traditional Warm-Ups 

Dan Manasoiu believes that traditional warm-ups in BJJ are a waste of time and serve no purpose for experienced grapplers 

“Why would I spend so much time shrimping, doing front rolls, and back rolls on the mat, if it’s not my first week of jiu-jitsu?” That time could be so much better spent drilling takedowns, starting in a movement.”-Manasoiu.

Big Dan makes a solid point and we actually agree with them. Unless you’re in a beginner class, your time would be better spent drilling techniques at a moderate pace, for example.

Reasons Why Traditional Warm-Ups in BJJ Might Be Pointless

Lack of Specificity

Traditional warm-ups often consist of non-specific exercises that don’t directly relate to the movements used in BJJ. For example, jogging around the mat doesn’t mimic grappling movements such as twisting, or ground-based movements of BJJ.

Time Consumption:

Time spent on generic warm-ups could be better-utilized learning techniques or drilling scenarios that directly improve BJJ skills. Giving up 10 minutes of a one-hour BJJ class to do non-BJJ movements isn’t an effective use of time.

Energy Depletion:

High-energy generic exercises can fatigue students before they even start the actual BJJ training, potentially impacting the quality of technique practiced in class.

Injury Risk

Insufficient Preparation: Traditional warm-ups might not adequately prepare the muscles and joints for the specific stresses of BJJ, like hip mobility for escapes or shoulder stability for submissions.

Monotony and Disengagement

The repetitive nature of traditional warm-ups can lead to disengagement, which can affect the overall enthusiasm for the training session.

Better Use of Warm-Up Time

Positional Drills

Use the warm-up period for positional drills (e.g., guard retention or passing drills) at a reduced intensity to warm up while also building muscle memory and strategy.

BJJ-Specific Cardio

 If cardio is necessary, opt for short bursts of high-intensity exercises that mirror the stop-start nature of a BJJ match, like standing up in the guard, side-control escapes, or kimura sit-ups.

Wrap Up

By tailoring the warm-up to directly address the physical and tactical aspects of BJJ, the time can be used more effectively to enhance performance, reduce injury risk, and increase engagement in training. 

This approach not only prepares the body but also primes the mind for the session ahead, making the class time more productive.