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The 6 Jiujitsu Mobility Essentials + BJJ Strength Benchmarks

mobility nutrition s&c

The BJJ Performance Tip of the Week | #003

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, December 2nd, 2022


1.) The 6 Jiujitsu Mobility Essentials

As you probably know (and hopefully have signed up for). I’m running a 30 Day Jiujitsu Mobility challenge.

It’s 30 Days of daily video follow-along featuring the best BJJ-specific mobility drills.

But what you may not know is I have created a quick start BJJ warm-up / cool-down resource that you can grab for free!

It features some of my favourite movements featured in the 30-Day Jiujitsu Challenge in an easy reference format.

You can download it here:👇


2.) Should you get STRONG for BJJ?

In last weeks newsletter I spoke about my top 5 strength exercises for BJJ. But how STRONG do you actually need to be to improve your jiujitsu performance?

As strong as you can be…

This week I published a deep dive into the four different types of strength for BJJ, how to train for each of them and even provide some metrics inspired by Chad Wesley Smith, on how to determine if you’re “strong enough” for BJJ.

These are Chad’s recommended strength benchmarks for BJJ.

For men:

  • Squat 2x bodyweight
  • Bench 1.5x bodyweight
  • Deadlift 2.5x bodyweight

For women:

  • Squat 1.7x bodyweight
  • Bench 1x bodyweight
  • Deadlift 2.25x bodyweight

If you want to watch the full video deep dive check it out here:👇


3.) Supplements for BJJ

I get asked a lot about my opinion on different supplements, from random herbs people hear about on podcasts, to “natural” testosterone boosters, preworkouts and everything in between.

My go-to supplement recommendation is always going to be CREATINE MONOHYDRATE, 5 grams per day… That’s pretty much it.

However, if you really want to spend the money and are looking for more supplement recommendations I divide supplements for BJJ into 4 categories:

  1. Muscle
  2. Performance
  3. Recovery
  4. Joint Health

If you want to see the deep dive explanation into each supplement check out the The Ultimate Jiu-Jitsu Supplements Guide here:👇

4.)Spotify Wrapped 2022 - Podcasts


Here is my spotify wrapped for podcasts this year.

Is it weird that my own podcast in number 4? …. yes.

Check it out the Beyond Jiujitsu Podcast here. 

Get StrongerFaster and more Powerful on the mats, while reducing your risk of injury. Take my FREE Fitness Quiz here.

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