Here are some key points that I would advise you to concentrate on:

• Martial arts are brilliant, but can be very destructive to our bodies. To train a long time, we need to look after our bodies, and rehab and physical preparedness are the tools to let us do that.
• Mike spent some times when he was youngercross-training. Training multiple different demands can help you cognitively learn skills faster and easier, and have transferable movement patterns and bonuses from one sport to the other.
• If we understand our bodies and where we are strong and weak, we can then prep our rehab and prehab methods to strengthen our weaker parts, to allow us to recover faster and train for longer years. 

“from an injury prevention standpoint we want to be training the joints in the planes where they’re gonna be injured. So you take a shoulder. The shoulder typically gets injured from a rotation. So you should be including some type of rotational training for your shoulder, right? You look at the knee. Knee injuries are often either a degree of freedom the knee doesn’t go, which is the frontal plane, like some collapse on their knee, or they’re rotational based. You should be probably incorporating some type of rotational knee training into your program. If your goal is injury prevention”

• Today’s healing modalities are not really designed for combat sports, we tend to be told to stop doing the thing that hurt us by a doctor, but repetitve strains, bumps etc are part of training, so we need to prehab our bodies to survive the demands of the sport, and experts like Dr Mike are the perfect experts to show you how! 
• You are unique to everyone else – so your rehab plan should be unique to you too! 
• A pain doesn’t necessarily mean it is a body problem, it can also be a skill problem that is causing the issue! 

“I define joint health And it’s not ah things that people are gonna be able to reproduce from this video, but essentially is I want a joint to be able to move in every degree of freedom it can without pain and compensation. And the range of motion quantity is gonna be based on what you need to be doing. Meaning, so you take the shoulder, the shoulder moves in every degree of freedom means it goes in the sagittal plane, in the frontal plane, and then the rotational plane. So I have to make sure it can do that.A lot of times when people are we’re doing that, they’re trying to rotate their shoulder and they’re getting compensation somewhere else, which essentially means that they are unable to do that, right? So we already know it gives us idea. Maybe they’re not doing it because they’ve never done it and they’ve just that their shoulders lost that capacity. Maybe it hurts because they have an injury. There’s some people like that’s pretty common with people who have a lot of, maybe they do a lot of yoga, they do a lot of stretching, but they don’t have great control they don’t have great body control. So their joints can move really well, but they can’t control themselves. “

• Lead life by your brain … not your ego! Don’t wait till an injury or issue becomes a serious problem, get some solutions now, do some specific prehab, grapple and win! Don’t lose out to an injury that could have been prevented!  
• The key areas affected by martial arts tend to be elbows, knees, ankles, wrists and necks – we know this, so work on developing and strengthening these now, not once they are injured! 
• With some planning, a bit of work, you can be like Helio Gracie, and train into your late 80’s! 
• Our daily habits are having a massive effect on what our bodies can do and how restricted we are becoming! Work on your posture, don’t just sit looking at your phone, fix a pelvic tilt. Find it, fix it, look and move better! 
• Another bonus of learning about the body, is it helps you improve the effectiveness of your submissions and sweeps, as you understand how things work, and how you can manipulate them in ways to cause pain and allow you to control them! 
• A heart rate monitor can be a good tool to use to see how efficient and effective your movement and breathing is.  
• You don’t need to train ‘balls to the walls’ hard on every session to improve at BJJ! 
• It’s not how much you train that matters, it is how well you recover between sessions that defines how much you can train and what level your ability is based at! 

“the literature is pretty consistent that. Strength and conditioning, proper rehab is by far the most important thing. Like it’s not even comparable. Like if your knee is compromised, no brace is really going to make a big difference. Like you should, if you are a serious athlete and you want to do combat sports and you have an injury rehab, have a good strength and conditioning program. “

• Straps and the like are good for temporary support, and confidence boosting, but braces etc rarely give any real support. True rehabbing and strength training will be the key to success in your training longevity.  
• Braces can get you back on the mat, but they rarely work long term – you need to focus on healing, and improving the functionality and health of the injury to really ‘win’ and get back on the mats! 
• In BJJ, the majority of injuries are created by contact with an opponent. 

“some warning signs that I use. So if you’re having like a resting pain, like you hurt your knee and like your knee is like aching before you even get to jiu-jitsu, you probably shouldn’t be training, right? Resting pain means you have an active inflammatory process. Like you should be calming that down. You should at minimum have no resting pain.”

• Returning from injury should be unique to you, your injury, the stage of the injury recovery and the sport that you are returning to.  
• Despite training in combat sports, you need PEACE and LOVE protocols! Find out what these are by listening to this episode, as Dr Mike provides an awesome breakdown of each! 
• Stress on the body is OK, but it needs to be to work towards an adaptation, not to destroy the body. Adaptation comes during the recovery; you shouldn’t try to destroy yourself in every training session, but you should work to adapt. 
• There is no season for martial arts in most cases. Other sports you have a downtime where you can prepare for the season, get fit and ready for competitions. In martial arts, you are typically training all the time. Therefore you need to incorporate a smarter approach to the training and recovery balance.