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Category Archive: Articles, Strength & Conditioning

How To Modify Wendler’s 5/3/1 Powerlifting Routine For Grapplers

  Wendler 5/3/1 is a very popular powerlifting program that was developed by powerlifter and strength coach Jim Wendler. It’s relatively simple. You have four main barbell lifts: overhead...

9 Exercises That Will Make You Stronger for Grappling Sports

There are dozens of such exercises and in this article we will have a look at nine such exercises which perhaps could be the right answer to burn excess fat and more importantly build strong and lean...

Benefits of Rickson Gracie’s Movement Based Training For Jiu-Jitsu

Guest post by Henry Akins, the third American to receive a Brazilian Jiu-jitsu black belt from legendary fighter Rickson Gracie. Akins trained under Rickson Gracie for 15 years. Akins became the...

The Burpee: The # 1 Conditioning Workout for Grapplers

Photo: Marko Stupar at Kimura BJJ Serbia. Guest post by Daniel Vaughan UCLA undergraduate, judo brown belt under Mike Verdugo and BJJ GF Team black belt under Master Julio Cesar Pereira. Daniel is...

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 occasionally in...

How Champions Train: Team Atos Specific Strength & Conditioning Training for BJJ

Looking for some new ideas to add to your strength and conditioning routine for BJJ? Check out these specific functional strength and conditioning training for BJJ with or without Gi from the world...

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...

How Grapplers Should Approach Strength and Conditioning

Unlike the striking arts such as boxing, kick boxing or Muay Thai where practitioners exert a direct force over their opponents to score a knockout, the grappling arts are more about manipulating...

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...

The Ultimate Shoulder Stretch for BJJ Athletes

Stretching reduces Muscle Soreness It’s been scientifically proven that stretching after a practice reduces the level of discomfort and/or soreness on the next day twice as much as stretching...

What You Need To Lift At Home

Guest post by Andrew Lewis of blackmetalbarbellstrength.com  If you choose to forego the standard method of strength training in a commercial gym and decide to get a home gym, you’ll need...

Georges St-Pierre’s Unique Training Routine & Diet

Former UFC welterweight champion Georges St Pierre was one of the best conditioned athletes in MMA history. His training routine consisted of gymnastics for dynamic dexterity and coordination, Power...

What Happens When a BJJ Competitor Invests in a Professional Strength & Conditioning Program

Case study: Eiður Sigurðsson, Brazilian Jiu-Jitsu competitor and a purple belt under Gunnar Nelson. Eiður came to me a good year ago, for rehabilitation and strength conditioning. He had decided...

Effects of Preworkouts, Energy Drinks & Stimulants on Jiu-Jitsu Performance

Every one of us likes to gain the edge when it comes to Jiu Jitsu. Some people get this edge by consuming a pre workout supplement (either in the form of stimulants, caffeine such as energy drinks,...

Worst Leg Exercise for Lower Back (NOT WHAT YOU THINK!)

The worst exercise for your low back is not squats or deadlifts. No, in fact if done properly I would argue that both of those leg exercises are capable of fortifying your lower back against...

Sports Institute Develops a 9 Week Peaking Strength & Power Program For BJJ, Wrestling, and Judo.

When it comes to strength and conditioning, many Grapplers especially BJJ practitioners still train like amateurs. Mark Philippi, co-owner of Philippi Sports Institute (PSI), has released a...

How Big & 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...

Can’t Afford Protein Powder? Benefits Of Chocolate Milk As A Post Workout Drink

You don’t have to spend your hard earned money on over priced and over hyped supplements. You can actually get a proper post workout drink from household products. To get the best results from...

Coconut Oil Coffee for Pre Workout Energy

  Guest post by Funk Roberts of FunkMMA.com   INGREDIENTS Brewed Coffee Coconut Oil (Virgin) BCAA (optional) I am not a regular coffee drinker. In fact I can count on my hands how many cups...

Travis Strevens Reveals His Bodyweight Program For Grappling

Travis Stevens is probably the hardest working judoka around… Travis Stevens aka ‘The Judo Silencer’ is a judoka from the United States who in 2016 achieved a silver medal in the Rio Olympics....

What Affects Your Cardio During Competition?

Photos by Nec Bezmma Nomen Guest post by Dr Kickass, Mike Piekarski, a Doctor of Physical Therapy, Former MMA Fighter, Brazilian Jiu Jitsu brown belt. Follow him on instagram. Endurance for...

Wrestlers Workout: Agility, Explosiveness, and Muscular Endurance

Here are some ideas for increasing muscular endurance while maintaining agility and incorporating explosive exercises. Agility The power of moving quickly and easily. What good is strength if speed...

Does Stretching Reduce Injury?

When it comes to a warm up stretching routine, most people don’t actually do either before they exercise at all, whilst puts them at a much higher risk. However, there are also multiple benefits...

5 Biggest Strength & Conditioning Mistakes Grapplers Make

Written by Jason C. Brown, a BJJ player and strength and conditioning coach. Be sure to check out his website  BJJWorkouts.com   Getting the most out of your BJJ workouts involves making some...