Return to the Mat

 Returning to the mat after time off from your usual training schedule means your body may not be at the same condition it was when you last trained your regular schedule.

Whether you have had a total break, some time off or changed your usual training routine, it’s important to be kind to your body (and mind) when getting back into the swing of things.

Plan your training week

Planning your training schedule in advance can do a number of things for you. It will give you the opportunity to plan your technical sessions, your strength / cross training sessions, your mobility and flexibility (yes … it’s a good idea to incorporate this into your schedule too!) and your rest and recovery sessions as well. Not only will it allow you to have a snapshot of your week, planning your sessions is a good way to prevent injury.

In the first month - six weeks back on the mat, it is a good idea to ease into your training to allow your body time to build back up to where it was previously. While we are all eager to get back on the mat at full capacity, it is important to keep in mind your body will need to re-calibrate and build back up to where it once was (and it will). Some patience in this area is key and planning your training week can really help you with this.

Pace yourself during rolling / sparring rounds

The gas tank (your cardio capacity) may not be what it was 3 months ago!

Depending on what you have been up to while we have been off the mat, pacing yourself during rolling and sparring rounds (this includes the intensity you drill at too) is a great way to ease back into your training.

Pacing yourself can include taking a round off during rolling sessions and working at 60 - 80% of your usual capacity. It could mean drilling, and choosing to not roll or spar, but instead focus on some pre-hab, mobility or foam rolling to the side of the mat.

Tap early

A good tactic to avoid injury when returning back to rolling after a significant amount of time off is to tap early or let go of a submission if it is clear your partner is in danger. Sometimes the better option is to just let that sub go so you can come back and do it all again tomorrow.

Warm Up / Cool Down

Make sure you are participating in warm ups and doing some kind of stretching / mobility movement when you finish class.  Especially if you are rolling!  We have mobility and flexibility classes on the timetable plus Academy Access to the Bulletproof for BJJ programs available for all students. All will assist you with improving your game and keeping you training longer.

Rest & Recover

Employ some good strategies to assist with your recovery:

  • Eat well, drink lots of fluids and stay hydrated

  • Get a good night's sleep

  • Plan your rest days (yes, you need these to help your body recover!)

  • Stretch, foam roll and stay mobile on your non-training days

Hygiene

In a martial arts training environment we are exposed to a number of different variables that you would ordinarily not see in a standard 'gym' environment. We simply cannot ignore this and we understand that many of you may not even be aware.

By the nature of our training environment where we are 'swapping sweat' with each other, we are exposed to certain types of bacteria and germs. It is important to keep this in mind.

We have signs located in the changerooms, toilets and around the dojo that demonstrate common infections such as ringworm and staphylococcus aureus or golden staph.

How to avoid skin infections

  • Practice good hygiene

  • Cover ALL cuts, scrapes & wounds

  • Wear flip flops to the toilet & in the shower

  • Shower after class / remove your sweaty gear immediately

  • Wear shoes anywhere you are not on the training mats

  • Avoid contact with a known infected person

  • Use a sweat towel and wipe up your own sweat on gym equipment

  • Use anti-fungal sprays for flip flops, your own gloves, shin pads etc and air them out to dry before putting back into your training bag

  • Sanitise hands and feet

Some other great measures to maintain excellent hygiene on the mats

  • Shower before and after class

  • Avoid touching your face, nose, mouth and eyes while on the mat

  • Avoid taking your mouthguard in / out or leaving it on the mat

  • Avoid shaving before class - leave the stubble!

  • Cut and file off (round edges) your toe and finger nails

  • Use mints OR brush your teeth prior to class - especially if you are a smoker

  • Use deodorant or antiperspirant before and during training

  • If you are feeling unwell DO NOT come to class! We will send you home if we see you are not well at training. Take the night off - it's ok!

  • Always wear clean gear to training

  • Ensure make up (foundation) is removed before stepping on the mat

  • Get out of your sweaty gear straight away after class

  • SOAK your gear in an antibacterial solution when you arrive home