PREPARE FOR COMPETITION LIKE AN ATHLETE

Tried and true way to warm up for competition, so your body is ready for the task at hand.

Grappling Strength & Performance

If you’ve ever competed, you’ve probably noticed what other competitors do to get warmed up. There's Jumping Jacks Guy. Burpees Dude. Shadow Boxing Bro. Push Up Man. Crunches Queen. And who knows what else!?

All of these movements get your heart rate up, which IS a key component of a proper warmup. But are lacking when it comes to preparing your body for a match.

First things first: What is the purpose of a warmup?

Lubricate the joints

Increase core temperature

Increase heart rate and blood flow

Develop rhythm, coordination, balance, and proprioception (knowing where you are in space)

Prep your body for the upcoming task without wearing you out

One of the most underrated advantages of having a solid warmup is the psychological benefit of familiarity and routine.

Athletes are creatures of habit. Having a clear and concise plan puts us in the right mindset before a competition. Isn't that better than randomly trying to “get warm” any way you can?

Familiarity breeds confidence. Confident athletes win.

Frequently Asked Questions

How long before my first match should I do this?

We recommend starting to warm up between 30 and 45 minutes before your first match. Timing is key—too early, and you risk just cooling down before your bracket starts. Too late, and you're rushing to get ready.

What if I do the warmup and then my start time gets delayed?

Simply restart the routine 30 to 45 minutes before your first match is supposed to start.

What if I don't have a lot of space to warm up in the bullpen?

We built this warmup so it can be done in place, no space needed!

What if I'm not a competitor? Can I still use this?

Absolutely! This is equally effective for the seasoned competitor AND the weekend open mat-er. In fact, we'd argue the warmup is one of the more neglected areas of open mat 👀 Work through this 10 minute warmup before you start trying to strangle your friends and you'll thank us later!

Testimonials

Came to GSP looking to improve overall strength for grappling. On their programs I’ve noticed big strength gains in areas I hadn’t considered before, specifically in single-leg lifts. My balance and movement has improved, and although I’m training with him consistently, I don’t notice persistent soreness like when I was doing solo weight lifting in the past. Very knowledgeable, and high-quality training. Would recommend to anyone, whether you’re an athlete, just wanting to get in shape, or feel like getting some guidance from a good trainer.

Josh Beam, purple belt

Been training jiu jitsu for years and have always had issues with old injuries. After training at GSP, I am able to train longer and more often without nagging pains. I've also increased my strength and speed substantially. Before I was just lifting and running on my own, but with this expertise I can say I've really upgraded my game. Highly recommend to anybody trying to optimize their performance in any sport!