Bulletproof For BJJ Podcast

Discussions on improving your BJJ, navigating mat-politics and all aspects of the jiu jitsu lifestyle. Multiple weekly episodes for grapplers of any level. Hosted by JT and Joey - Australian jiu jitsu black belts, strength coaches, and creators of Bulletproof For BJJ App. Based out of Sydney, Australia

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Bulletproof For BJJ Podcast

Is Stretching Really Worth It?

December 20, 2025 • JT & Joey • Season 5 • Episode 534

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SPEAKER_03: 0:00

Stretching is one of the best things to improve your BJJ and mobility, but sometimes you can get too much of a good thing. And I'm gonna share a story, Joe. I may have done myself a mischief. Now, for those of you not familiar with that phrase, uh Keith's done himself a mischief. You need to go watch the movie Chopper. Mr.

SPEAKER_00: 0:20

Beasley, Mr. Beasley, Keith's done himself a mischief.

SPEAKER_03: 0:25

It's an Australian thing. Basically, it means you fucked yourself up, and that's exactly what I did, folks. Now, here's the thing. I would say more recently, my stretching routine has been more maintenance. It's been like limber up, and if something's a bit tight, work on it so it's not uh bad. Yeah, but I haven't actively been working on a movement, which in the past I would I would do. So you're not like chasing new range. I haven't got a project. Yeah, yeah. And honestly, I I would say I've given up a bit of range in the name of getting as physically strong as possible. And that's kind of that that is a trait. How it goes? Yeah, but I still have pretty good range overall. The other day, I was limbered up, I was warm, sitting on the floor in the living room, stretching, and I kind of got in a bit of a groove. And I'm like, oh yeah, fuck yeah. Kind of started getting in the pancake, and I was like, oh yeah, I'm kind of bouncing around a bit, a bit of this and that. And I and I was like, I need to, I need to give this more of a push. And I felt good and I was warm and I was prepared. And I started getting in the deep range. I started doing a bit of PNF stuff and getting in there, and um, it was okay. And then as I came out of the stretch, I felt a little, oh, mm, it didn't feel right. Usually you you have a pretty solid stretch, you come up, you go, oh, I feel amazing. I was like, oh, it might have maybe no, no, no, I wouldn't, I couldn't possibly hurt myself stretching. Then I started getting into my hip flexors, and I was like, oh, they're a bit tired. I was getting in here and I um I was getting real deep into the range, and I actually kind of lost my balance a little bit because I was kneeling on a cushion.

SPEAKER_01: 2:06

You were doing some lunge stretch or something.

SPEAKER_03: 2:08

Yeah, I was doing some kind of lunging stretch, and then I kind of went to like a like a almost like a split hold. Yeah. And I just I just slipped my knee a bit and took all my weight and my hip lexic, like quite suddenly, and I went, oh, and I I thought, you know, it's like if you trip and you fall and you're like, oh, am I okay? Have I hurt myself? I thought, no, I'm fine, I'll just keep stretching. And then I was like, oh, actually, that really fucking hurts. And I had to, I was like in the fucking splits, trying to get up, get myself out of the position without actually just fucking face planning. And I had to just like kind of fall to the side and bring my leg through. And I'm like, oh, I was making these noises on the floor, and I was like, Are you all right? Like she's just walked out the room, come back, and I'm on the floor going, God. But I was just annoyed with myself because I was doing something to make myself better, and I fucking it wasn't bad, but I'm still feeling it now. Like I I strained my hamstring and my hip flexor in the same session by being too enthusiastic about my stretching. And I'm so annoyed with myself.

SPEAKER_01: 3:10

Yeah, because that'll fuck you. What's that? Been a bit of a speed bump for your training for a little bit.

SPEAKER_03: 3:15

I can't. I I I have been doing sumo deadlifts as an accessory. That's a terrible position for me right now because of the hammy and the hip flexor and how it sets up. Yeah. Squats have been here and there, deadlifts are okay, but it definitely has hampered training the last two weeks. And the thing I wanted to talk about here is people probably don't respect stretching as a demanding thing. I think most of the time when people stretch, it it is that just, oh, I just don't want to feel tight. I just want to kind of like create space where I feel a bit of a cramp or something like that. People are not actively working on their range, pushing their range, and therefore they they they don't necessarily get sore. But the thing I want to talk about here is that if you are actually trying to improve your range of motion, whether it be a backbend, a forward fold, whatever it might be, you're probably gonna get a little bit sore. And not necessarily what I what I did, uh, which is just go way too hard because I was really warm and into it. But also you're putting it at 9:30 p.m.

SPEAKER_01: 4:18

JT just had like his second last coffee for the evening. Fuck you, let's get it.

SPEAKER_02: 4:24

No, it was strict time and fucking this is how I've relaxed. Uh but yeah, man.

SPEAKER_01: 4:30

Like, can't we just watch the show and sit on the fucking couch?

SPEAKER_03: 4:34

Sometimes, sometimes. Um, but no, it's it's it's one of those things that if you uh and you know, I've spoken to a few people who've tried to like push their split or uh push their back bend, and they've they've done a bit of a tweak. And so I I think this is the thing that uh you don't necessarily consider when you start stretching because you're like, this is good for me. How could this be bad? What could go wrong? Um, have you ever done yourself a similar mischief, Joe?

SPEAKER_01: 5:02

Yeah, fucking heaps of times. Um, you know, it's the same as lifting weights, right? It's like you can like you see heaps of people in the gym who just lift weights. They kind of lift the same weights all the time. Yeah. And, you know, they don't really need to warm up because it's the same weight they've been lifting for the past 15 years. And they look, you know, usually like in shape. Okay, you know, and you're like, yeah, it's great. And then you see the people that are like, or you know, you're like chasing one RMs and chasing new movement skills and shit, and they're like fucking pushing it, and they need heaps of warm-ups and pre-workout and shit. And it's like, yeah, the risk is greater, the reward is greater, but the risk is greater at that top end. Yeah. And so it's the same with stretching, right? Like you can just be that maintenance cat. Um, and sometimes, can you fucking sit down, dog? So you're not being so awkward. Um, that's my dog sage. Um, the other one's on the floor. But yeah, if you want to, if you're trying to do some shit and you if you get a bit carried away, especially if you come from that place of like you've got the taekwondo background and stuff, you're like, yeah, I can do some shit. Yeah. And you know, you generally have like a good level of of range in you. Um, yeah, it's it's probably like when I show up to a deadlifting day with some of the guys at the gym, and they're like, hey, we're all going for a fucking max lift today. And I'm like, oh, I haven't really deadlifted for much, like in the last 12 months, but fuck it, what's the worst that can happen? Let's send it. Yeah, you know, like you're exposing yourself to potential risk.

SPEAKER_03: 6:26

Yeah, and and I I think the the side of this is when you do stretch, um, depending on what you're working on, if you do spend a bit more time doing it, you are kind of putting yourself in a bit of a vulnerable spot.

SPEAKER_01: 6:40

Yeah, yeah.

SPEAKER_03: 6:41

Whether it's your shoulders or it's your back or your hips, and you're trying to you're trying to find the line or you're trying to go take the line and move it a little bit more forward. And that's not that's not comfortable or easy. So it's sometimes difficult to know when you're like, oh, am I doing some improvement here? Am I doing some freaking damage? You know, and I and I think that for me it was probably a little bit more like uh just a bit of a mishap, but in in so doing, what what is funny about that is I did no jujitsu that week. I did all my lifts, I got my sleep, I did all my rest, and I even did extra stretching, and I still ended up fucked up. I still still limping to get out of bed, you know what I mean? Like it's so funny. And and and I think that when you accept that you're going to be a physically active human, that that doesn't in no way does that make you um insulated from the the fuckery. It no yeah, it brings you closer in some ways, it's just probably a little bit more like on your terms.

SPEAKER_01: 7:53

Yeah, and it's um, you know, I mean, you shared that Ito Portal clip with me before.

SPEAKER_03: 7:59

I did, I I saw that I thought of you.

SPEAKER_01: 8:02

One of the things that I I was like, I don't know what the fuck was said in that clip.

SPEAKER_03: 8:05

I have not, it's out of context, isn't it?

SPEAKER_01: 8:06

Yeah, well, I mean, I know what was said, I don't know what the fuck was meant, but one of the great things he said is that um we we take the small injuries so that we can avoid the big injuries down the track. And I I strongly believe that. And if you're in the training process, you're gonna get busted, like you're gonna do things, right? It's like you're chasing something, you got fucking, you know, the universe threw a little rocket. It's like fuck a sell down, homeboy. Yeah, yeah. Yeah, yeah. Um, but it's not that bad, right? No, you know, you you're fucking kicking. I've got at the moment actually, I've got a swelling in my knee. This one's been flat. This is the one I had the couple of surgeries on.

SPEAKER_03: 8:41

Is this uh could we say it could be a running related?

SPEAKER_01: 8:45

No, because I've not been running. Oh probably the lack of running. I thought I had Joe's like fucking balls. Yes, because you've been running, you fucking idiot. Um, I I've been really lazy with the running ever since we podcasted about it, probably. Oh, okay. Been about three weeks, I've just not been doing it. No, but um, but yeah, no, the knee. And so like when I go to when I go to jujitsu, doesn't feel great, and then I warm up, feels fine. Yeah, once you warm up, and then I roll, and then after all, it feels good, and then come off, you know, later that day. I'm like, oh the knee. So I know I'm playing with fire right now. You are, you know, I'm like, and you know, whatever. I'll I'll keep you guys updated on it. It's not at the point where I'm like, need to not roll, but there's definitely some kind of irritation in there that needs potentially I need to give it a little bit more hair spatch. Uh addressing. And and that's the thing that you guys have been asking, and it's time we've re-released the Somedays Porhada shirt as well as our Bulletproof for BJJ core shirt. You see JT and I rocking these during the episodes. We've got a bunch of different colors available, heavyweight cotton. And the best part is when you chuck more than one into your shopping cart, you get a nice little discount. So go to fanware.com.au. Wherever you're listening to this or viewing it, there's going to be a link nearby. Hit that, search for Bulletproof, and you'll find the shirts there. Rep the squad, be part of the crew. We'll see you there.

SPEAKER_03: 10:12

So recently, a bunch of uh PBs and and and and and or PRs have been hit at my gym. People really pushing it, like redlining it, right? And Christmas, bitch. It's a crazy, it's a crazy atmosphere to be around like so many different people just doing their best. And it's great because they've built up to this all year and people are doing amazing things. But I I find it similar to like a jiu-jitsu tournament. I always used to get sick at a post-ji-jitsu tournament. Like it's whether it's a weight cut, so much adrenaline, everything. There's something about the kind of come down from that that I would chronically get unwell the week post jujitsu and have a bit of a bit of a crash. There's been a few injuries in the gym. People just taking it to right to the edge because there's been a uh there was a few uh comps and and demonstrations of strength. And then a couple days later, I I I was like, Oh, I didn't see so-and-so for a little while. Come in, it's like, oh yeah, I hurt my shoulder. I was like, How'd you do that? It's like, well, they didn't do it doing the thing, but the thing generated a lot of tension. They went to do something else. Uh uh. You know what I mean? Like it's it's funny that you you can be so primed and so good for something, like another guy, I won't name him. Literally squatted. I usually outsquat this guy, so I was upset that he outsquatted me. It's fine. It's not fine. I'm coming for you, but it whatever. So he squatted 260 for three. And I've always outsquatted this guy. Where did that come from? How the fuck how?

unknown: 11:50

How?

SPEAKER_01: 11:51

I mean, what what are you max squatting? Uh 240. Right. So what how'd this can't jump up?

SPEAKER_03: 11:56

That's what I thought.

SPEAKER_01: 11:57

25. Yeah, how's he must have been a little bit below your 250?

SPEAKER_03: 12:00

How dare you? Yeah, he was more like the 230, 220 range. Anyway, he then pulled like 280 for for I think a rep or two. I was like, what? He's deadlifts better than mine, but that's like he's PR, you know? And yeah. So anyway, he goes away on a holiday for a week or two. Thailand. No, no, no, no, no, no, no, no, no. It's not a it's not it's not it's not an injectable story. Anyway, he came back, he had to get a box from behind a shelf. So he's had a holiday. The guy fucking died. Fucking idiot. Yes, yeah. I have my vengeance. No, he he he so he was bending, turning. The box wasn't even heavy. Strained his back. Right? And I'm not saying this with any gleat, it's like fuck. He's built all this tension, he's done all this work in the usual modality. He's had just a week or two off, and you think that would freshen you up, but he's a little bit, I wouldn't say detrained, but maybe he hasn't been stretching as much, hasn't been training as much. He just goes to like lean and twist and get a box in just an odd way and fucking strains his back.

SPEAKER_01: 13:05

Vertebra literally flies out of his fucking lumber to the other side of the room. Jesus. Like fucking bad things happen to bad people. That's what I say.

SPEAKER_03: 13:14

That's what I said. I said Joey says this because his mate's grandma said that. That's why I told him. But the reason why we need to talk about this is when you are trying to improve something, whether it is stretching, whether it is your conditioning, whether it's your lifting, you you definitely have to accept there is a little bit of risk reward when you push the upper end. And even though you might not think stretching is something which is potentially injurious, it fucking is. And even someone like me who is experienced, who has just stretched since I was a kid, even now, I I still am not 100% sure on when to like call it. Yeah because you're you're uncomfortable the whole time. And it's just like, how far can I go into this and come out of it without it being a mischief?

SPEAKER_01: 14:04

Tearing my shit. Which I mean, you know, for the for the folks listening, watching, you probably don't need to worry about that because JT's an extreme cunt, and you just fucking you might have caught on to this already. Maybe. Whereas for most of you, it's like you're gonna get into a stretch and you're probably not gonna go hard enough. Maybe. Yeah, maybe but yeah, fair fair point about just the training thing in general. I mean, you hear it all the time, don't you? People doing stupid shit in the gym. You're like, man, why the fuck did you do that? But it's same kind of thing, right? You can be like, JT, why were you fucking, why were you doing that? Yeah, but whatever.

SPEAKER_03: 14:35

You were you were kind of feeling it. You had the energy, it felt good. You're like, what could be the harm? Yeah, what's the worst that could happen?

SPEAKER_01: 14:42

Right? We all do that. But we gotta we gotta be able to zoom out and go, well, the thing that made you do that is also the thing that makes you stretch generally and keeps you flexible and in shape. Yeah. So, you know, one time out of 10 it fucking bites your back. Yeah. The other times it's the juice is worth a squeeze.

SPEAKER_03: 14:58

Squeeze, that's right. And so, yeah, like you said, I think that's a good a good call from before. We take the we take the small knocks to avoid the big problems later. There it is, folks. Keep stretching.