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Category Archive: Articles, Strength & Conditioning

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...

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...

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...

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...

How To Improve Your Jiu-Jitsu With A Stability Ball

    Jeff Glover is known for his amazing cat like balance and agility. The fact is that he’s been training with the stability ball (AKA Swiss Ball) for over 10 years. Stability ball...

Travis Strevens’ 3x a Week Lifting Program Which Will Make You A Better Grappler

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....

Mongolian Judo Team’s Hard Core Training Regimen

In July 2013, for the first time in history, an IJF Judo Grand Prix was held in Ulaanbaatar, Mongolia. By integrating the World Judo Tour, this event gave its credentials to a country which has...

Weird Monkey Exercise That Cures 99% of Shoulder Pain

  If you suffer from chronic shoulder pain, orthopedic surgeon John M. Kirsch, M.D, has a simple solution: Ape style Dead Hangs. This exercise can reshape the space in the shoulder, strengthen...

Rafa Mendes: ‘I Don’t Do Strength And Conditioning Anymore, I Just Do Jiu-Jitsu’

The now retired 6x world champion Rafael Mendes sat down with former UFC fighter Kenny Florian and discussed the preparation to his last world title at the 2016 IBJJF World Championships....

Top 6 Exercises to Develop Explosive Takedowns

Check out these 6 exercises which will help you develop high explosive strength for takedowns. These exercises mimic or complement actual wrestling/Jiu-Jitsu techniques . They are: Sled pushes Jump...

Building Grappling Strength Through Rope Climbing

Establishing good grips in BJJ and Judo is so important as very often when you dominate the grip battle and establish your dominant grips you can control and dominate your opponent.  Many top BJJ...

BJJ Isometric Strength Training: Fastest & Easiest Way to Strength Train for BJJ

    Written by John Connors, BJJ black belt and head instructor at Connors Mixed Martial Arts .    BJJ Isometric Strength Training Program (BIST) So many of my brand new students...

A Guide To Rope Jumping For Combat Athletes

Guest post by Mark Lajhner, founder and chief instructor of Kaizen MMA Academy in Belgrade, Serbia. He is a Judo black belt (Serbian national team member), BJJ purple belt and multiple medallist in...

What is The Best Yoga Posture for BJJ Players?

  Why should a grappler incorporate Yoga into his or her training regiment and which are the greatest benefits ? Lesser injuries. Better breathing [huge!] Better use of energy, so you can spar...

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...

How To Actively Recover From An Injury

  Unfortunately, for athletes, injuries are inevitabilities and this is true also for people training in Brazilian Jiu Jitsu. When a major injury like an Achilles Tendon Rupture strikes, it may...

Marcelo Garcia is the Exception: Why 99% Of Top BJJ Athletes Strength Train

  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...