Not A Subscriber?

Join 6k+ Grapplers who are elevating their performance every week.

From Strength & Conditioning insights, and mobility drills to nutrition info nuggets - it's the essential Friday read for every grappler.

All value. No Fluff. Action Takers Only! 💪

The Science Behind Cardio for BJJ + Mobility Tools and more!

mobility nutrition s&c

The BJJ Performance Tip of the Week | #004

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

Edition: Friday, December 9th, 2022


1.) Mobility Tools | The Rumble Roller

One of the best ways to maximise mobility practice time is to use mobility tools.

If I was to choose only 1 mobility tool to use it would 100% be a foam roller, but not just ANY foam roller the BEAST of all foam rollers, the Rumble Roller.

Now, I’m not even being paid to say this but the rumble roller is an amazing bit of kit. The reason it’s more effective than the common “smooth” rollers is because the textured nature of the roller enables you to actually get deep enough to create change in the muscle.

I use a lot of mobility tools in the BJJ Performance & Longevity Course.

You can download it here:👇


2.) Cardio for BJJ - What Does the Science Say?

Over the past week I’ve been investigating what the science literature has found on the effect of jiujitsu on your cardio fitness and the results have been… surprising.

As a bit of a sneak peek, here is a summary of what I have found out so far:

  • Jiujitsu athletes have an “average” VO2 max compared with the general population.
  • Jiujitsu rolling is not high enough intensity to improve VO2 max above the population average.
  • VO2 max is NOT a defining factor of elite grapplers and it’s impossible to tell the “level” of athletes based on their VO2 max alone.
  • The current state of jiujitsu research has shown similar trends already established in other skill-based sports like soccer.

I’ll be doing a FULL video breakdown which will release on Sunday. 


3.) Why I Don’t Like Water Cutting

I get asked a lot about weight cutting for BJJ, and actually, it’s part of the reason that people come to me for coaching in the first place.

I know that water cutting is commonplace in other sports similar to the jiujitsu format (i.e. wrestling), and I know it can be done effectively. However, my personal stance is that the most effective way to weight cut for BJJ is to cut your body fat prior to the competition.

There are a million ways to achieve an effective weight cut outside of water cutting, my personal preferred approaches are:

  • Follow a nutrition plan
  • Cut your carbohydrates/fats
  • Intermittent Fasting
  • Introduce some steady-state cardio

Keep these in mind next time you’re planning your weight cut.

4.) Elbows Tight Podcast | Episode 70: Kieren Lefevre


Mum! Get the camera! I’m famous!

I was fortunate enough to be invited on the Elbows Tight Podcast with hosts Travis and Jon. We spoke about optimising your performance for BJJ through strength training and nutrition as well as so much more. Give it a listen.

Check out the episode here: 

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

Take The Quiz