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Category Archive: Articles, Strength & Conditioning

Beach Bodyweight Workout For Grapplers

Guest post from BJJ and MMA athlete Andy Tiet who goes through an awesome BJJ and MMA beach workout. Training in the sand or at the beach can hep improve agility, balance, power, muscle gains and...

Don’t Fear Foot Locks: How To Strengthen & Improve Mobility for Ankles

  Having strong ankles is important for any athlete as it’s the base that will help you have balance. Every time you are attempting a takedown, passing someone’s guard or bridging,...

Tom Davey: ‘How I Gained 20Lbs Of Lean Body Mass In 2 months’

Guest post by Tom Davey Hi, guys – this is a BJJ related topic. I am talking about strength and conditioning. My conditioning has been really good – I’ve never been overly concerned...

Some Exercises to Improve Your Takedowns and Top Game

  Brazilian Jiu-Jitsu (BJJ) is a martial art and an intensely physically challenging combat sport that combines techniques used in judo and Japanese jujutsu. It is a combination of standup and...

Judo Olympian On Keeping Fit After Lifetime of Overtraining

  Guest post by Neil Adams MBE, an English judoka who won numerous Olympic and World Championship medals in judo representing Great Britain. Adams was the first British male to win a World...

How To Become Stronger For Grappling When You Have Limited Time

How will you love to describe yourself? As a grappler? or as a strength trainer? If you contrive to be successful on the mat you better figure it out here fairly promptly. There are lots of basic...

Watch: World Class BJJ & Judo Champions Deadlifting

  The three main powerlifting exercises that are beneficial for BJJ players are Deadlifts, Benchpress and Squats. It is also advisable to use more specialized exercises like pull ups, presses,...

Exercise Specialist Not Impressed with Andre Galvao’s Weight Lifting Form

Height: 1.74 m (5′ 9″) Weight: Meio Pesado- Pesado (88 kg – 205lbs)   Andre Galvao is one of the greatest competitors in bjj maybe ever. He has 4x World Championships, 8xPan American...

How to Build Olympic Winning Lower Legs

Building Olympic-winning lower legs is the dream of many athletes and people who wish to look great and stay fit. However, if you have tried to build bigger calf muscles for greater athletic strength...

How Strong Can Bodyweight Exercises Make You for Grappling?

Generally, yes you can get stronger just by doing bodyweight exercises at home. Kron Gracie is one of the advocates of calisthenics and we all know his results. If you are planning on starting a...

7 Best BJJ Specific Kettlebell Exercises

    Written by Joey Alvarado, creator of Kettle-Jitsu   7 BJJ/MMA Specific Kettlebell Exercises For core/hip strength I’ve seen quite a few articles out there on this topic. But...

Tabata Intervals – The Most Efficient Cardio for Combat Sports

“If you are tired you’re not strong, if you are tired you’re not fast, if you’re tired you don’t have good technique, and if you’re tired you’re not even smart” Dan Inosanto. In...

One Simple Exercise To Improve Posture and Decrease Injuries For BJJ

This technique is one that can be performed anywhere. Its simple, quick, and if done correctly can help balance out the muscles in the neck, shoulders, and back to improve posture and muscle...

3 Fundamental Core Exercises You Need In Your BJJ Strength Program

Development of core is an essential part of the physical attribute for every MMA and BJJ practitioner. Though, the unfortunate thing is that core training is often overlooked by most of the combat...

Stretching Before a Workout or After? Benefits of Doing Both

Exercise and physical fitness in general should not be taken for granted and they most certainly should not be taken lightly either. Exercise, sports, fitness, and physical activity in general,...

Build Your Guard & Takedown Power: 6 Great Squat Variations

  Many athletes focus more on strengthening their upper body instead of focusing on their lower body. While strong shoulders, arms, chest and core are very important in Jiu-Jitsu, a strong base...

What Affects Endurance in Grappling Sports

Photo: by Nec Bezmma Nomen. Written for BJJEE by Vladimir Popovic, black belt judo, brown belt bjj, master degree in sport science and exercise. Strength and condition coach, specialty – martial...

The Most Important Factor For MMA Conditioning…It’s Not What You Think

  What is most important for getting in shape for MMA fights? It’s not what you think. Mark Lajhner, founder and chief instructor of Kaizen MMA Academy  and of mmacoach.net, talks about the...

Why Am I So Exhausted After BJJ & What To Do About It

So you always feel wiped out after Jiu Jitsu? Always sore the next day barely able to perform? In this article we will analyze some of the factors that cause you to be wiped out after Jiu Jitsu (both...

Can You Become More Explosive + Sprinting VS Long Distance Running for Grappling/MMA

A right timed explosive burst in a fight can sometimes make a big difference between winning or losing. Can you become explosive like Tyrone Woodley or Anthony Johnson? And what is better for MMA,...

8 Best BJJ Flexibility Exercises

Photo: Emma Pursey. A Sport like BJJ demands a high degree of flexibility to perform a wide range of techniques, both defensive and offensive. And, if you are just starting then stretching can be...

10 Bodyweight Jiu-Jitsu & Grappling Workouts

  Guest post by Will Safford, a Certified Strength and Conditioning Coach who trains under Andre Galvao in San Diego, CA.  He received is purple belt in December of 2013 and competes...

How To Develop Elbow-Snapping Strength & Power in your Armbars

Guest post by Dr Kickass, Mike Piekarski, a Doctor of Physical Therapy, Former MMA Fighter, Brazilian Jiu Jitsu brown belt. Follow him on instagram. Armbars are a complex movement that utilizes the...

3 Ways to Develop Explosiveness for Brazilian Jiu-Jitsu

    A right timed explosive burst in a fight can sometimes make a big difference between winning or losing. Almost anybody can be explosive. It really doesn’t take amazing...