How To Improve Your Focus For Lifting and Grappling

Episode 346: Do you struggle to focus at BJJ Class? Do you zone out when you are at the gym? Small details can make a big difference in both lifting and rolling. Knowing when to tune in and really focus is important. In our distracted age of so much stimulus it is hard to have enough energy to lock in and pay attention. Being too comfortable, or leaving yourself too tired to dial in when your coach is explaining can leave you missing the point of the technique or drill. When it comes to the Gym it might be as simple as staring at your phone or getting distracted in a conversation may lead you not paying attention to how your body feels proprioceptively- which can lead to injury.
Attention is a limited resource and sometimes you have more than others but knowing when to really focus will help you have a better session and get more out of your training whether you are in the weights room or on the mats rolling. Some times you are simply just trying to get your training in between business and family time but taking a beat to realise there are key moments when you need to Focus that are higher leverage than others, can help you make the most of your most important resource- your attention.

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Transcript

Speaker 2: 0:07

A good martial artist does not become tense, but ready.

Speaker 1: 0:12

Essentially, at this point the fight is over, so you pretty much flow with the goal. Who is worthy to be trusted with the secret to limitless power? I'm ready. Do you need the best inside information on Brazilian Jiu-Jitsu? I have the answer for you. It is Tap, nap and Snap the Jiu-Jitsu newsletter. We have partnered with them to help you guys connect to the latest happenings, drama, gossips and going-on in the BJJ world. We even have our own little section dedicated to helping you move better for BJJ. So if you're interested to find out more, click the link below and get connected with Tap, nap and Snap the BJJ newsletter. Ladies and gentlemen, welcome to another Bulletproof for BJJ podcast. Ladies and gentlemen, welcome to another Bulletproof for BJJ podcast.

Speaker 1: 1:05

When to pay attention, details matter, not only at BJJ but in the gym. Now we've all had that experience where we've been at jiu-jitsu class. We've just shown up, we're not really dialed in and the class goes by and you think, fuck, what happened? I did the class, great, I'm happy. I cannot remember for the life of me what, just what the hell happened. And I think I've had similar experiences in the gym where I've shown up, started doing my workout, maybe got on my phone a bit, had a convo with someone, and then I'm like I get the end of the workout and I'm like what did I do? Like I've written, I've just gone, that's. That wasn't necessarily a good use of time because I did not pay attention. So I wanted to talk about why details matter and how we can enhance our focus when we're doing BJJ or we're in the gym.

Speaker 2: 1:56

Yeah, nice so.

Speaker 1: 1:58

I have found where I've been doing a technique in jiu-jitsu a guard, a pass for like a number of years. And then I either train with someone who's way better than me or someone who's really good at it, and they show two or three details and I'm like how come no one ever showed me that before? I've been doing this shit wrong for years. Fuck, that's why I'm no good at this. And then, once I learn those details, it's a huge unlock and I and I wish I'd know how often have you heard I wish I knew that sooner. Yeah, whether it be life or anything, right. And so has there been an instance like this for you, joe, where you've loved an element of the game jiu-jitsu game and you've been doing a certain move or whatever, and then someone said, oh hey, man, you know, maybe try this. It was a big win for you.

Speaker 2: 2:45

Yeah, I was thinking like I don't know, I can't remember who told me. But you know, you learn these different guards when you're going through your jiu-jitsu journey. You learn, you know in the gear spider guard, x guard, single leg X, et cetera, and I used to play, I used to fuck with all of those a little bit Back then. Single leg X wasn't a thing, but it was like spider lasso, you know X guard and I just found I was pretty ineffective with them. Like X got reasonably okay for me, but the routes like fucking suck at these. Like I get to the position I got the grips, got the foot position, and then they just break my grips. You know, pass my guard or whatever, and I'm like man, these guards suck. Obviously nothing to do with you, but someone said to me like you're not putting any weight into the grips, so they're like you need to get your hips off the ground so that more of the weight is on the person that I'm doing it right right so they're kept.

Speaker 2: 3:42

So I got the spider guard instead of me just sitting my butt on the ground and all my weight being on the floor. Lift my hips up and pull into my grips, yeah, so that now they're carrying my weight right. And I was like huh, yeah, there you go. Yeah, that makes perfect sense. Yeah, like I. I just it just wasn't being effective because there was no weight behind what I was doing and no one had told you that that before. No, and you know it was more like I was like shit. How did I not realize that? And I still probably habitually, don't do that very much. I just don't fuck with those guards anymore. But that was one of those cases where it's like I knew the guard, I knew where the foot needed to be, the grips, I knew the setup, I knew some submissions from there, but I could never make that guard work right, so I just didn't ever play with it until someone's like, do this put weight into it?

Speaker 2: 4:30

yeah, and then, and you found that that like was able to make it more effective yeah, then you're like holy shit, now this person's I can see they're struggling to keep their base under my spider guard, or you know. They're like, yeah, like it's burning their energy. They're off balance. Yeah, yeah, yeah.

Speaker 1: 4:43

Yeah, that's interesting. So I have a similar example, but from Top Game. I got this from Robert Drysdale. He was talking about how you have to transfer your weight into them. So if you're passing, like he was talking about Torriando from like a pressure, because I always thought Torriando was more of like a bit of a movement like whippy and dippy, he was like no, like a bit of a movement like whippy and dippy. He's like no, you get those, you get those grips and you shove their knees into their chest and like he was all about like he's a big human.

Speaker 1: 5:10

But he was talking about make sure your weight is into them. Like you get side control, you tripod, you put your shoulder in, like don't just lie there, like he's like the person in guard. The way he looked at it he's very like kind of top game oriented guy. He was like gravity is with you. Make the guard player suffer by carrying your weight. And that was reinforced when I went to Sao Paulo and they played a lot of pressure. They're like no, like get your hips high and drive your shoulder into their stomach, put your head under their neck, like they must feel your weight times 10. And that will drain them Like that under their neck, like they must feel your weight times 10. Yeah, and that will drain them, like that cooks them right. And so I learned, whereas before I thought passing was more about like being evasive or something you know, like just get around the legs and jump, and you know, like I just didn't really understand pressure passing, yeah.

Speaker 1: 6:02

And then once I kind of learned this idea of using the pass to tire the person out cook them a bit, it makes them easier to submit, yeah. And and fabio said something similar. Fabio gajal was like why would you take 10 seconds to pass someone's guard, to just have them regard and have to do it again? He's like, even though it seems inefficient, take a minute or two minutes to just fucking grind them out. So when you pass, they're just like oh yeah, take me now.

Speaker 1: 6:29

Like yeah just take the arm, I give up. You know he's like, because that's only two minutes work out of 10, and you submitted them. And so I was like, wow, they're really thinking about how they can use the physicality of the past to to kind, kind of to win the match. And I, you know, no one had ever taught me that. So once I learned that I was like, fuck, all right, I can, I can get on board with that, and that's just one, one approach, but it changed the way I I did jujitsu. Yeah, now let's just flip this for a second and talk about, like, slightly different details. Is there been a time in the gym, um, or in the realm of movement, where someone showed you a detail and you were like that changed the way you looked at that movement or how effective you were with the exercise? Yeah, shitload. Is there one that stands out like whether it might be handstands or it might be rings or any kind of a lift?

Speaker 2: 7:22

uh, yeah, like trying not to be too obscure about it, but I remember I was working on shoulder stands on the rings, which is, you know, for folks who aren't familiar with it, it's where you're like upside down, it's kind of like a handstand, but you have bent arms. So you know, your hands are in by your sides. It looks fucking cool and you're up at an almost vertical angle Looks way harder than it is, incidentally, but I was doing them on the rings, I just sort of learned to do it and I was fucking around that I remember a friend who was elite in the movement game sent me a message and she said are you open to feedback on your shoulder stand?

Speaker 1: 8:02

This is a.

Speaker 2: 8:03

This is something that well I adopted that.

Speaker 1: 8:05

I was like that's a beautiful entry, joey says this to me, but I don't think we're past the stage of saying are you open to joey?

Speaker 2: 8:12

says I got feedback for you, man, and I'm like oh okay, I'm sitting down yeah, let's go well, yeah, I mean, I think for, like you know, like saying, a business context, it's like it's it's open, open season all the time it is, but with the training thing, particularly on social media, it's like people aren't necessarily ready for that right and so you're trying to prime for entry, so you're like hey, you lubed up, yeah, and so you're like oh, yeah, go on.

Speaker 2: 8:38

And uh, and she was like you need to push into the rings harder and turn them out. She said, see how you're like wrapping the rings around you. You're trying to find stability by wrapping them, so actually push them away from you and like press out of it a little bit. And I was like okay. And then I was like holy shit, like fix the position. Wow. And now I find myself teaching that detail to everyone, because I find that everyone that learns a shoulder stand does the same thing.

Speaker 1: 9:03

Yeah.

Speaker 2: 9:05

So I was like try this. And they're like holy shit man. So you know, yeah, maybe a bit obscure for some listeners, but that was like one of those things that fundamentally changed how I perform that movement.

Speaker 1: 9:15

Yeah, totally man. And here's the thing like you don't realize it until someone shows it to you and then you feel the difference you're like that makes all the fucking difference like a huge detail for me when I was learning kettlebells was uh, my coach of fin was talking to me about the the rack position and talking about having the kettlebell handle specifically going at 45 degrees across your hand your palm and and putting pressure.

Speaker 1: 9:41

I didn't know this and I actually don't know the name of the cluster of nerve cells, but you have a bunch right at the corner of the pad of your hand, right here that connects to your tricep. So if you're holding, if you're holding the kettlebell and it's not covering that part, you're missing a lot of drive through the tricep. So why do I say this? I was cleaning the kettlebell in a shitty way and I was doing it, but every time I'd land my I didn't have this part covered and he's like well, your press your overhead position, it's going to be shit. He kept adjusting it. But part of the reason why I didn't want to have it there was it meant the kettlebell was pressing into my forearm like fucking hard yeah, I was like oh, that's a bit.

Speaker 1: 10:23

It's been fucking painful. And I said Afim, could I get like? Yeah, I'll do that rack position shit, but can I get some wristbands?

Speaker 1: 10:30

Somebody's like yeah no no, you can't, I said. But I could. Right, I could just get some wristbands. No, dear me, no. And he was just like no, you have to become conditioned. It should not hurt for a kettlebell to be on your forearm and you do this until it doesn't fucking hurt. Yeah, and I was like all right, boss, or fucking man me up, but that's the thing, right, it's similar. Once he showed me that and my press got significantly stronger. I now teach it to so many other people. You pass it on down the line and now my forearms don't hurt at all. I could have the heaviest kettlebell on there, it doesn't matter.

Speaker 1: 11:07

But it's just one of those things that you've got to take the time to pay attention to the details and it can help you a lot. So I thought what we'd do is because oftentimes, whether you go to the gym and you know, you're like, oh, this is my time away from the kids, this is my time away from the bullshit of the world, I don't want to think too much. This can be a problem, whether it's jujitsu or the gym, because there is key moments where you do need to pay attention, whether you work with a trainer or say you come to a place like Jungle Brothers or crossfit, where you're in a group setting, there are moments when the coach needs your attention and we all know it like it's pretty routine. It's built into the system that the coach will be explaining what the fuck to do. But oftentimes, for various reasons, you might be like just fucking, did you see that? Fucking max holloway? Oh man, that's right, you know you're at the back of the class talking shit and you, yeah, you missed the lesson, the whole coaching piece. Yeah, you missed the point of why you're there, and I mean the social aspect's really nice.

Speaker 1: 12:04

But I believe, whether it's in a training session, um, or in a in a jiu-jitsu setting, there are moments when you need to pay attention. Like you, you really need to like lock in Just that moment in time and then you know when you're rolling whatever else, it doesn't mean you're not attentive, but you're not learning then You're executing. So you've got to know that there are moments in that session probably just five minutes or ten minutes where you really have to go right, this is the right. I'm fucking locked in, right here we go to go right, this is the right. I'm fucking locked in. Right. Here we go and really try and, and if you miss it, you could always ask to follow up.

Speaker 1: 12:39

But it's, it's important, so for me it's the point at which I need to pay attention in the gym is usually in the warm-up and the early lifts. Like if I don't pay attention then, then I'm more likely to go too heavy or go too light, or like if I don't listen to my body, then I'm more likely to not get the most out of the situation. Yeah, so that's that.

Speaker 2: 13:04

That's that's what works for me which you would say like that's pretty, that makes sense, doesn't it?

Speaker 2: 13:08

For strength training, where it's like the important stuff really is the first half, yeah, once you've done the primary work, that the accessory lifts are usually a bit more routine.

Speaker 2: 13:16

Yeah, yeah, um, yeah, I'd agree with that for sure. I think, understanding your that your attention is like a, like a resource that's limited. It's limited and so you know, if you're like and I do this plenty, if I, you know if you're training and you're looking at your phone in between sets and stuff and having those conversations which we all, if I you know, if you're training and you're looking at your phone in between sets and stuff and having those conversations which we all do, and you know you should do sure, but if you're just doing it too much at the at the wrong times and you're like I'm giving attention to something, that's not why I'm here, then I think that can like easily flip the scales to oh, now I'm just fucking around. Yeah, you know, so I, yeah, I, I. Certain times I will like walk away from people or conversations or like cut them short because I'm like this is like. I've been standing here talking to you for four minutes now.

Speaker 2: 14:05

I'm really only meant to be resting about 90 seconds yeah you know and you feel yourself doing it right yeah I also cut myself slack sometimes where it's like just getting here today was the win Sure, and I'm going to get the sets done. It's just going to be one of those sessions, no problem.

Speaker 1: 14:21

Yeah.

Speaker 2: 14:22

But yeah, I think, having a check on that Same with jiu-jitsu, I think jiu-jitsu is largely easier to kind of get into because you don't have to go and pick up the weight, you've just got to sit there and listen and then do the drill and then it's like, hey, it's probably only going to be about 20 minutes of this and then you're just rolling right.

Speaker 2: 14:42

Yeah, so I think, um, actually just paying attention and being like trying to, like doing your best to be present at that time when the coach is talking. I think you mentioned something in the past about not being too comfortable that was one yeah, so I sit, I sit in a bent caesar.

Speaker 1: 14:58

Yeah, because, like I mean, for most people, like most jiu-jitsu folks, if you've done it long enough, it's not always easy to sit on your heels. But tucking the toes under and sitting like that it's okay, like I can do it, but I just I don't feel relaxed. Yeah, so because I'm a little bit uncomfortable, I can't relax mentally, like.

Speaker 2: 15:17

I can't just lean on the shoulder, not like the guy where you see them lying down fully on their side, Like you're. Like that's a bit comfortable. We've all done it.

Speaker 1: 15:25

That's a men's underwear catalogue right there. That's not paying attention at jiu-jitsu, and I will change my position. I don't want to actually get comfortable. I will stay active and up. Yeah, not, not in a distracting way. I don't want to take away from what the coach is doing, but I also don't want to. You know, when you kind of relax your, your visual, like things blur slightly yeah you know, things kind of go out of focus a little bit.

Speaker 2: 15:47

You're starting to fall asleep it's like, oh shit, adam's going with another analogy just catch a little guys.

Speaker 1: 15:54

It's like a wheelbarrow. Yeah, what the fuck.

Speaker 2: 15:57

What do y'all know about wheelbarrows? But yeah, I think that, but also something about like Ah, there's something in like like, say when, when I, when I teach a teacher drill, and then I'm like, does anyone have any questions? Yeah, and no one's got questions, always, yeah, and then there's usually someone that that often does have questions and we've spoken about. Of course, not all questions are created equal, but Ollie. Ollie from Vantage is a great example.

Speaker 2: 16:23

Yeah, he will always ask a very good question. Yes, and the question he asks indicates that he's. He's really thinking about attention and he's thinking about and this is I'm just guessing here but he's thinking about like, what do I not understand about this? What is it about this technique that I can't put my finger on? He'll be like what are you doing there in that moment? And you'll be like oh well, I'm actually, and often that question will cause me to explain something that I hadn't explained. You know that I hadn't thought about as part of the coaching process. Yeah, so for him, right? Um, what I'm getting at here is he's found a way to engage, to be present, like by you know, maybe he asks himself that question, which helps him to ask the question to the coach.

Speaker 1: 17:09

Yeah, yeah.

Speaker 2: 17:10

And I just like as a mechanism. I think it's really good. When you look at everyone else, you're like everyone got it and everyone's like yeah, got it, you're like I reckon like maybe 80% of you don't got it. Yes, but let's go.

Speaker 1: 17:19

Yeah, it's difficult, right, because you don't always get it the first time. No, but in terms of this attention piece, the paying attention bit might actually not even be when the coach is talking. It might be when you're practicing the technique that you go oh, my knee feels a bit weird, like I'm trying to do this lasso thing and the outside of my knee hurts. Come to think of it, fuck, it's not. It doesn't feel right now. Like maybe you warmed up and you felt good, but maybe there's the classic thing you warm up and you felt good, but maybe there's the classic thing you warm up and then the coach goes right now you're all going to sit still for 10 minutes, yeah, and you fucking cool down and then you start doing the technique. Like, depending on where you train, I feel in both circumstances, whether you're at the gym or you're at BJJ, you need to pay attention to the kind of physiological feedback Like what's the body telling you? Like you might be trying to hold the grips and you're like, fuck, my grips are really weak today. That is also a sign that you're not fully recovered. Or, oh, my ankle's really sore. I try and do that lasso and my fucking ankle's sore. Paying attention to that can also mean that you're less likely to injure it when rolling. You take a little note to yourself like got to be careful of that ankle. Yeah, I got to be careful with this knee. You might even say to your coach hey, my knee hurts when I put my leg like this. And they're like, yeah, you're putting your leg wrong, do it like that. And you're like, oh, now my knee doesn't hurt. Yeah, and you may not know why, but paying attention in that moment might mean the difference between doing the technique correctly or completely fucking yourself in the injury. You know, like I think this is. This is why I pay a lot of attention in warm-up and my early sets, because that's feedback about how are you today.

Speaker 1: 18:53

You know, and sometimes and this is the thing I was trying to explain uh, to a young lifter who I've noticed is a bit of a prodigy, his kid called levi he's 14 years old kid can back squat like 150 kilos, like reasonable, fucking hell, he's 14. I'm like this guy is, he's the future. But he came in fucking levi's of the future everywhere, everywhere, jeans, baby, g-e-n-e-s. No, uh, here's the deal. So he came in, didn't warm up. He puts like he's doing deadlifts. I'm doing deadlifts and we're kind of facing each other on deadlift platform.

Speaker 1: 19:28

What's up, young blood, what's up? Man, say what's up. He just goes 70 kilos on the bar, a couple of reps, 120 kilos on the bar, a couple of reps, and I'm like hey, bro, I see you didn't warm up. He's like no, I'm warming up, I did the lighter weight and I did that. Do you stretch or do you do any like hopping, jumping, what do you? He's like oh, nah, nah, never. I'm like, ah, okay, you're 14. Okay, I kind of understand. He gets to his main set and he's like, ah, my back hurts. I'm like fucking dude, you're 14. You shouldn't be like I'm a 40-year-old dude, my back's fine, but I actually have a fairly well-rounded warm-up. He's like, yeah, I just came from basketball.

Speaker 1: 20:10

I played footy this morning and I'm like, okay, well, like you're doing a lot.

Speaker 2: 20:13

Okay, high achiever, cool. How many languages are you studying?

Speaker 1: 20:17

Fucking, how many podcasts are you?

Speaker 2: 20:18

listening to bro.

Speaker 1: 20:19

I'll double-leg you into tomorrow. But no, it's funny, he completed his workout but he couldn't correlate having a sore back with not warming up or not stretching. I'm like, do you ever stretch? He's like when I was younger, when you were younger, when you were 10, come on now and I said, man, you shouldn't be getting around with back pain at 14 years old. And I know you can deadlift like 160 kilos, 180 kilos. But like, yeah, you're a strong kid, but you need to pay attention to your body.

Speaker 1: 20:48

Coming in that maybe today is not the day that you 180 kilos. But like, yeah, you're a strong kid, but you need to pay attention to your body. Coming in that maybe today is not the day that you lift 180 kilos. Like this is something for me.

Speaker 1: 20:55

This is a habit I've developed. I always check in with myself. Like I do my ramp upsets. If I'm weaker on my ramp upsets, like if the weight that usually feels like a five out of 10, feels like a nine out of 10, I'm like, all right, today is not. Doesn't matter what the program says. Today is not the day that I I go big. But in the same way, if I'm doing my warmup and I get to my working weight and it feels like feels really easy, then I might give it a little bit more that day.

Speaker 1: 21:20

And I think you can bring this kind of attention to jujitsu as well.

Speaker 1: 21:25

If you come in and you're like man, I feel really good today, like I've rehabbed my knee and I've been doing all the right stuff, maybe you can go a little bit harder in the role, but on those days where you're feeling sorry, you're feeling a bit more banged up, maybe you can play a bit more conservatively. This is where I think the attention to detail matters. It's not just in the skill acquisition, but it is also in the execution. That's that's kind of where I want to bring it to in terms of the discussion, and maybe we could just finish with like for yourself, joey, when do you find you're your most switched on? Is it like a time of day or is it something that you can kind of pinpoint in terms of when you have your best training, whether it be lifting or jiu-jitsu, like certain sessions where you have your best training, whether it be lifting or or jiu-jitsu, like certain sessions where you feel your best because you've kind of you've, you've changed your training times a little bit, right, like you?

Speaker 2: 22:15

yeah, I've shifted them around a bit, but I would say I would say none of them, none of the times that I train, are ideal for my training energy okay, like, but they're ideal for my life for my life. Yeah, right, like, if I'm, if I like you know so what would be ideal like?

Speaker 1: 22:36

how would you change it if you could just?

Speaker 2: 22:38

I think mid after, I think mid morning or mid afternoon would be real nice for anything yeah, you know, like, like sort of 10, 30 or like a 2 30 kind of vibe yep. But you know, if I'm training at that time in the afternoon, I'm getting anxious because I need to be getting home and organizing dinner and stuff like that. Um, if I'm training at 10 30 in the morning, I'm like man. This is when I'm usually. This is my most productive work period.

Speaker 2: 23:02

Email yeah, right yes, spreadsheets are now so you know so in. So I think that yeah, so in that way that that would actually I wouldn't want to be training at that time right, I used to always say when I was doing lunch times at um.

Speaker 2: 23:15

You know, for jujitsu, recently in the last couple of years or so, I really liked it for my training and for my like, it felt great for my body and stuff, but it's fucking shithouse for productivity, right, because it's like 1130,. You know, you, I'm just kind of like I'm right in the thick of it, but it's like, oh, it's time to go to Jiu Jitsu and then you finish up at like two o'clock and then it's like you get a late lunch and then it's like three o'clock that you hard to get back into it, yeah to it.

Speaker 2: 23:49

But you know, yeah, if I'm looking at like what works for me mentally, like at the moment, um, 5, 30, jiu-jitsu class 5, 30, that works really well. 6 30, I'm getting a little bit sleepy, like I'm. I'm not sleepy actually, but I'm just fading out, not as attentive yeah, and I and you know, if you're training at 6 30 or if I you know, then it's like you're usually not rolling hard until like 7 15 and 7 30. It's like that for me is not a time to be like going hammer and tong.

Speaker 1: 24:12

Yeah.

Speaker 2: 24:13

But training at 5.30, if I can be going hard at quarter past six, that's pretty good. Yeah, that's cool, you know. Yeah, and I've worked in the day, it's all done.

Speaker 1: 24:21

Yeah, I think the concession I've made is that I have to get my mental work done before I get my physical stuff in.

Speaker 2: 24:29

Right.

Speaker 1: 24:29

So if I'm learning or I'm doing anything that requires mental bandwidth, it has to be like in the AM, like it's got to be before lunch. Yeah, I can't leave any good decision-making until later in the day because I just don't make good decisions after lunch. But physically, I can like lifting weights or doing jiu-jitsu or anything like that, and so I think, understanding yourself and we talked about training times before like what time of day is good to train, it's really worthwhile for you to consider. Am I a bit more of a morning person? Am I a bit more of an evening person? Because wherever you pay your best attention, that's where you're going to get like maximum value. So you've got to find what works for you, my friends.

Speaker 1: 25:12

But paying attention to the details, whether it be in the gym or on the mat, will be a big unlock for your development. Boom, boom. Now, my friends, we need you. We need something from you, because we love you and we want to see you live long and prosper. We would love for you to like, follow and subscribe, because it helps other good people like yourself, it helps us keep this show going and also it helps other good people see this Also if you're listening to this on an audio platform. Please give us a five-star rating because it helps it get shared with the community. Thank you, do it.