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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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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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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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💊Top 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....

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🤕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...

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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...

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Improve your Forearm and Grip Endurance 👊 s&c

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...

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