Not A Subscriber?

Join 7k+ 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! đź’Ş

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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
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...

Continue Reading...
đź’ŠTop 3 Supplement Recommendations for Grapplers s&c

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....

Continue Reading...
🤕How to reduce your risk of injury on the mats… s&c

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...

Continue Reading...
Your Ultimate Guide to Getting Jacked for BJJ 💪🏽 s&c

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...

Continue Reading...