I have been doing submission wrestling for about 3 years but recently I began doing bjj as well.
It’s not that my grip is failing in any particular way, it’s just in general that it’s not strong enough!
The entire DOMS discussion i’ll leave be, but I appreciate all your replies fellas, and I see alot of good advice!
I especially like your first post xennonve.
At the moment I am doing one or two weeks of crossfit with some shoulder re/prehab exercises, hand,wirst and forearm exercises and some additional core exercises containing one functional movement like med ball side throws and a more traditional movement like a plank or something.
The crossfit wod’s change every time and so do my additional exercises, today i’m goin to do some serratus push ups for my shoulder, isometric neutral wirst holds for time for the wrist and overhead side throws for the rotational functional movement, tomorrow i’ll do something else…
though I am doing it in this way I do
believe that xen nova is on the right track, not to switch around TO much, but my body just seems to respond fastest this way, I might be wrong or i might not, either way this is what keeps me motivated the best…
When I switch from crossfit i go to WB’s hammerdown strength program, 1day on one day off, monday to friday, weekends off as it is with the CF wods since I work nights in the weekends. When I am doing the hammer down program I dont do too much else in the realm of wrist or core work, I still do the shoulder shit though.
Additionally i do a somewhat long and thoughrough warm up consisting of some running and alot of dynamic stretching. After the CF wod i’ll also do a comprehensive rutine of strethcing and mobility drills.
When I’m doing the hammer program I’ll do a smaller version of the flexibility and mobility drills since the program takes alot longer than the CF wod.
So my current program consist of about 2 weeks of conditioning with some specific hand, wrist, forearm and finger, shoulder re/prehab and core exercies, a comprehensive flexiblility and mobility rutine.
Changing to another two weeks of max strength with some scaled down flex and mobility work.
One thing I have been trying to add is some soft tissue work but I haven’t got around to it yet…
if you guys have any advice on any of this it will be appreciated !