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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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How To Balance Lifting and BJJ bjj mindset mobility recovery s&c

Grappling training is like doing a full-body workout, sprint training, and endurance, all while getting smashed into the mat. 


No wonder your muscles ache, you have a weird kink in your neck that wasn't there before, and you're dead tired. 


You know that:

  • lifting weights
  • ...
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The 6 Essential Elements of a BJJ Training Program mobility s&c

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...

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"If you do not quit, you will get a black belt" bjj mindset

Do you think this statement is true?


I don't.


Earning a (real) black belt requires more than "just showing up".


Persistence, consistency, and determination are all prerequisites to a black belt, but they are not the only ingredients required in the BJJ recipe. 



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Training for Size vs Strength for BJJ s&c

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...

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Protein Intake for BJJ Athletes  nutrition

Protein is not only for bodybuilders. 


Protein intake drives Muscle Protein Synthesis (MPS).


It's for recovery, performance and, yes, muscle gain. 


When I first started lifting weights at 17, I read on the bodybuilding.com forums that you need to eat protein to get...

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You're Not Eating Enough for BJJ nutrition

You are not eating enough. 


Specifically, you're not eating enough carbohydrates


Do you want to:

  • Cut weight for a competition
  • Recover from training
  • Improve your performance
  • Have better sleep quality


Eat carbohydrates. 


Cutting carbohydrates is a...

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The Number 1 Reason to Lift Weights for BJJ recovery s&c

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...

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How to Unlock and Strengthen Your Guard mobility s&c

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...

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BJJ Strong Online
7 Ways Accidentally Kept Myself Weak for BJJ
7 Ways Accidentally Kept Myself Weak for BJJ s&c

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...

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If You Are Lifting Weights for BJJ It Is Not Enough... s&c

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...

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Isometric Strength Training for Grapplers s&c

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...

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Get Explosive Power for Grappling

Power is essential for grappling performance.

But what is power and how do we train for it?


Power = Force x Velocity

Power is your ability to exert your maximum amount of force in as little time as possible.
You cannot go from 0-100 instantaneously, it takes time.

This is the 'Force...

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