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From Strength & Conditioning insights, and mobility drills to nutrition info nuggets - it's the essential Friday read for every grappler.
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BJJ demand a lot from your body.
Cookie cutter gym-bro program or strength sport splits don't hold up.
There are 6 essential elements that your training program must have to improve performance (and reduce your risk of injury).
Element 1: Strength & Power
There is no advantage to being ...
Choosing a program to improve your grappling performance can be confusing.
Should you lift for strength or size? Like a bodybuilder or like a powerlifter?
Well... both and neither.
When to Lift for Size
"Larger muscles mean healthier bodies, better sports performance, and can improve ...
BJJ has a high injury rate, and data supports this fact.
68.8% of grapplers will take at least one 2-week absence from training due to injury over 3 years of grappling.
Want to hear something crazy?
The higher your belt level, the more likely you will be injured — this problem is also...
One of the best ways to improve guard retention is to keep your knees to your chest.
Maintaining your guard means keeping your legs between you and your opponent.
There are many different guard retention techniques, but a guiding principle is:
"Keep your knees to your chest."
Lachla...
These are the 7 ways I kept myself weak while trying to get strong for BJJ.
I had to learn these lessons the hard way, so I'm sharing them with you so you can learn from my mistakes.
Number 7 is the most important lesson you can learn.
1) I Followed a Powerlifting Program
When I fi...
When I started jiujitsu, I was an arrogant mess.
I wasn't arrogant in my grappling ability (I knew I sucked).
I was arrogant in my ability to train for my sport.
I had over a decade of training in many different fitness domains including powerlifting, CrossFit, I had stepped on stage as...
Isometric Strength Training is where you contract your muscles without any external movement.
By contrast, dynamic strength training is where you’re moving through a range of motion. For many sports, dynamic training translates to dynamic sports performance.
But is this relevant for grappler...
The BJJ Performance Tip of the Week | #043
•Mobility🧘🏽♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐
Edition: Friday, November 24th, 2023
If you're looking to boost your game and achieve peak performance on the mats, nutritional supplementation can play a pivotal role. I’m going to share with you my...
The BJJ Performance Tip of the Week | #042
•Mobility🧘🏽♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐
Edition: Friday, November 17th, 2023
It's a reality we can't ignore: injuries in BJJ.
Survey studies indicate that 9 out of 10 grapplers get injured at some point during their BJJ journey.
Other su...
The BJJ Performance Tip of the Week | #041
•Mobility🧘🏽♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐
Edition: Friday, November 10th, 2023
In episode 002 of the BJJ Strong Podcast I outlined a beginners guide to getting jacked for BJJ.
To check out the full episode click here.
But here’s a summary…...
The BJJ Performance Tip of the Week | #038
•Mobility🧘🏽♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐
Edition: Friday, October 20th, 2023
If you’ve trained jiujitsu for long enough chances are you’ve experience the intense forearm burnout from a tough round of sparring. Combine this with the adrenali...
The BJJ Performance Tip of the Week | #035
•Mobility🧘🏽♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐
Edition: Friday, September 29th, 2023
In last weeks newsletter I walked through how to prep for a BJJ Competition. In the guide I mentioned a strategy of selecting the best training program BJJ invol...
