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Category Archive: Articles, Strength & Conditioning

Get Your Cardio To The Next Level With Dan Vallimont’s Circuit Workout

You can have all of the grappling skills in the world that you want, but if you don’t have enough cardio to go through a difficult match – then those skills won’t matter! So, it’s...

The Turkish Get Up The #1 Strength Exercise For BJJ

“They say that strength doesn’t count, but it does. Maybe it wouldn’t make a difference if the opponent didn’t know anything. If the opponent knows something, then strength starts to...

Why the Turkish Get-Up is So Important for Jiu Jitsu Practitioners

Written by Joey Alvarado, creator of Kettle-Jitsu Turkish Get Ups are one of the initial exercises that I knew had a direct connection to MMA and Bjj. The mechanics of the TGU are almost identical to...

BJJ Hobbyists Should NOT Strength Train The Same Way as Professional Athletes

Training for BJJ athletes depends, in large part, upon their goals. Meaning, it’s obvious that someone who trains Jiu Jitsu as a hobbyist doesn’t need to train twice per day, 6 days per...

Travis Stevens Shows His Favorite Band Exercises

Practicing Uchikomi (Judo throw drills) greatly improves throwing skills. Rubber band uchikomi is an effective way to drastically improve your muscle memory for throws. The equipment is simple, as...

S&C Coach Phil Daru Full Day of Eating & Training for Combat Sports

Phil Daru is the Head Performance Coach of American Top Team owner and creator of Daru Strong Training Systems. Daru has degrees in sports medicine and exercise science from Alabama State University...

The Maxwell 300 Kettlebell Workout for Grapplers

Kettlebells have been around for over 100 years but unfortunately they are still being under utilized in gyms around the world. All grapplers should use kettlebells on a regular basis because they...

Improve Your Takedowns With Just 4 Simple Exercises!

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...

5 Reasons Why Grapplers Need To Train With Sandbags

  Written by Matt D’Aquino. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all...

Improve Your BJJ Conditioning with Cobrinha’s HITT Bodyweight Workout

As a grappler you need to develop so many physical attributes at the same time. You can accomplish this a couple of ways. You can focus on improving a specific physical attribute at a time. The way...

You Can Do It: Losing Weight Without Losing (Too Much) Muscle As a Grappler

  This article will examine the smart way to go down in weight without it affecting your muscle mass. Losing fat without losing muscle is difficult to do but can be achieved if done properly....

Firas Zahabi On How To Drastically Improve Your Cardio For BJJ

„How do I improve my cardio for BJJ?“ This is one of those questions that are often given a generic answer: „Just spend more time on the mats.“ But there has got to be more to it,...

Fedor Emelianenko’s Training Routine

  By Emre Bardakci a specialist in Biomechanics. Emre is a black belt in Judo, blue belt in BJJ and has spent over 12 years in Turkey training with Turkish Wrestlers, Judokas,...

Conor McGregor Shares Some Great Tricks for Superior Pull-Ups

Establishing good grips in grappling sports and MMA is extremely important as by dominating the grip battle and establish dominant grips, one can truly control and dominate the battle. Many grapplers...

How to Perform Grappler Pull-ups

I first saw lacrosse ball pull ups being performed by BJ Penn while he was preparing for one of his fights coming up. To perform this exercise, you basically grip two lacrosse balls and place it over...

19 Best Pull-Ups for Brazilian Jiu-Jitsu & Grappling

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. I personally work...

Rodolfo Vieira’s Conditioning Training for ADCC

Rodolfo Vieira worked hard to get the ADCC title in China in 2013, one of the few that was missing from his vast collection. He was by then already a multiple world champion in the Gi but had never...

Sport-Specific Applicabilty & Similarities Of Kettlebell Movements & Jiu-Jitsu

One of the most versatile and, best value training tools available to the BJJ athlete is the kettlebell. The dynamic and ballistic nature of kettlebell training, using pushing, pulling and...

The 5 Best Kettlebell Exercises For Brazilian Jiu-Jitsu

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...

10 Reasons Why Grapplers Need To Train with Kettlebells

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 judo Black belt and a black...

Xande Ribeiro’s Morning Kettlebell Workout Routine

It’s no mystery that the kettlebell is an effective tool for BJJ strength and conditioning. It’s versatility and construction make it extremely useful for developing functional strength, power,...

Neck Strengthening Exercises For Judo & BJJ

  When you start bjj you begin to notice how soft you were previously. This especially applies to the neck as most people in modern age spend a lot of the time working by a computer screen or...

These Are The Best At-Home Workouts for Grapplers

Keeping to a regular workout routine is vital to maintaining our bodies at peak performance. When we stop exercising for a long enough period of time, our bodies will quickly go into atrophy and lose...

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,...