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Category Archive: Articles, Health, Nutrition, Strength & Conditioning

Scientitsts Measure How Body Fat % Increase Affects Athletic Performance

In a sport like Jiu-Jitsu, it’s important to compete at the ideal weight and also with the ideal body fat percentage. In wrestling, Seven percent (7%) body fat has been established by...

How to Properly Use Bodyweight Training for Combat Sports Performance- Phil Daru

There are benefits to all bodyweight exercises for fighters, yet some are more beneficial than others when it comes to developing the strength and conditioning attributes needed to be an all around...

4 Best Equipments for Quickly Building Strength for Grapplers

Strength training is one of the most important parts of an overall health and fitness program. Building strength helps to enhance and preserve your bone and muscle mass, no matter your age. When...

3 Ways to Develop Explosiveness for Brazilian Jiu-Jitsu; Anybody Can Do It

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 athleticism. You just...

Injured And Can’t Roll? Here’s Why You Should Take Up Swimming

You’re injured? Perhaps you thought that you could get out of that fully locked Armbar, or that their Straight Ankle Lock didn’t seem as painful; or it might be that your opponent took...

How Grapplers Can Strengthen Their Lower Backs & Never Have Problems Again

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, MMA coach and undefeated...

BJJ Technical Stand Up Body Weight Conditioning Workout

  Written by Joey Alvarado, creator of Kettle-Jitsu   The “Technical stand up” is an essential body weight movement that all BJJ practitioners should master. It has a multitude of uses...

Andre Galvao’s Plyometric Workout Will Improve Your Explosiveness And Cardio

Plyometric training is one of the best ways to improve your cardio and explosiveness for Brazilian Jiu Jitsu. An additional bonus to it is that you don’t need a lot of equipment to have a good...

Old School Jiu-Jitsu Workout Routine with the Machado Brothers

There are benefits to all bodyweight exercises for fighters, yet some are more beneficial than others when it comes to developing the strength and conditioning attributes needed to be an all around...

3 Simple Fixes To Improve Your Cardio For Brazilian Jiu-Jitsu

Endurance is the most important physical attribute you can possess, and there’s nothing worse than gassing out on the mat.  BJJ black belt Stephen Kesting of the excellent website Grapplearts.com...

Killer 5 Minute Kettlebell Workout For Grapplers

Written by Matt D’Aquino, a multiple Australian and Oceania Champion and a 2008 Beijing Judo Olympian. He has been studying Judo for over 23 years. He is a 3rd Degree Black belt and a black belt in...

Sport Scientists Prove that Strength Training Done the Right Way Will Increase Flexibility

Some BJJ athletes will choose not to do strength training as they’d rather spend that time doing more Jiu-Jitsu. Some BJJ coaches will sometimes tell their students not to lift weights because...

These Are The Best Stretches for Jiu-Jitsu Flexibility

Brazilian Jiu-Jitsu is a whole body sport, and for this reason the entire body deserves to be stretched. The most important areas to be stretched for optimal flexibility, smoother moves, and better...

5 Ways To Build Strength For Jiu-Jitsu Without Putting On Extra Weight

  When your single aim is to build as much strength as possible, you should focus on the lower rep range. In Jiu-Jitsu, strength is important but extra bulk and weight can be more of a burden...

Flexibility Not Affected by Strength Training: World Champ Weightlifter Shows Great Flexibility

Some BJJ athletes will choose not to do strength training as they’d rather spend that time doing more Jiu-Jitsu. Some BJJ coaches will sometimes tell their students not to lift weights because they...

Pilates For Brazilian Jiu-Jitsu with Ryan Hall

You have probably already heard of Pilates. It’s is a physical fitness system which is practiced worldwide. There are over 11 million people practicing Pilates worldwide the discipline...

9 Exercises That Will Make You Stronger for Brazilian Jiu-Jitsu & Grappling

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...

5 Attributes You Need To Build To Become Better At BJJ

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by...

How to Know If You’re Overtraining in The Gym (The Truth) by Coach Phil Daru

Regular exercise is related with many beneficial biological effects. Among them reducing the risk of coronary heart disease, diabetes, hypertension, colon cancer, breast cancer and others. But...

5 Easy Home Workouts For Beginners

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by...

Doing These 3 Exercises Will Make Your Jiu Jitsu Strength Skyrocket

Yeah yeah, we know the story you’re about to tell us: „But BJJEE, I barely make it to my Jiu Jitsu classes, how am I supposed to make it to the gym as well?“ And while it could be argued...

5 Ab Exercises You Can Do At Home While On Lockdown

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by...

Phil Daru’s BJJ Strength And Conditioning Workout With Gezary Matuda

Have you ever wondered how an „average“ workout of a top MMA and BJJ competitor looks like? Well, Phil Daru, one of the world’s most renowned strength and conditioning coaches – a head...

The Top 5 Strength & Conditioning Tools For Grappling

Written by Jason C. Brown, a BJJ player and strength and conditioning coach. Be sure to check out his website  BJJWorkouts.com   A lot of people suffer from paralysis by analysis, always...