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Category Archive: Articles, Strength & Conditioning

Here’s How To Perfect Your Push-Ups

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...

Bulletproof Your Knees with The Kettlebell Swing: Best Leg Workout Exercise

Some exercises need little introduction, and the same can be said for the Kettlebell Swing. It is one of the best BJJ-specific exercises that you can do; one that will improve your hip strength and...

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....

Elite Wrestlers Workout: Agility, Explosiveness, and Muscular Endurance

When it comes to strength and conditioning, many Grapplers especially BJJ practitioners still train like amateurs. Here are some ideas for increasing muscular endurance while maintaining agility and...

Just How Much Strength Training Do You Need For BJJ?

Just how much strength training do you really need for Brazilian Jiu Jitsu? One school of thought advocates virtually no strength training at all, where this modality of training is seen as something...

The Best Full Ab Exercises For Visible Results

Stop wasting your time on ab workouts that show little to no results. Try adding these full ab exercises to your workout routine for visible results! Hoping to work out? Are you tired of looking in...

A Step by Step Guide to Swissball Core Training

Written by Pawel Kaczynski. Be sure to check out his website for more great content about BJJ and strength and conditioning: http://pawelkaczynski.com/ Core exercises are an essential element of...

Technique Aside, BJJ Practitioners Are Terrible Athletes

Been working much on your techniques lately? And so you should, great job! After all, technique is king in Brazilian Jiu Jitsu, it’s what your training time on the mats mostly consists of; so...

Squat Everyday: 50 Reasons to Do 50 Squats a Day

Hello! Wake up and take note of the benefits of why you should squat everyday. If you don’t know why, we’ve provided 50 good reasons. Did you know that only a small percentage of...

Firas Zahabi on How Your VO2 Max Determines Which Conditioning Workout You Should do for BJJ/MMA

Gsp’s coach Firas Zahabi talks to JustTheGiTopPodcast about how measuring an athlete’s VO2 Max is important in determining what type of conditioning and endurance workout to do. VO2 max...

How to Deadlift and Avoid Back Pain If You Train BJJ

Why Deadlifts for BJJ athletes? Deadlifts are arguably the exercise with the biggest ‘Bang For Your Buck’ and translates the best for jiu-jitsu in terms of functional strength. It radically...

8 Basic Rules For Building Muscle

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...

Top 5 Best Exercises for Grip Strength for Grapplers

Why is Grip Training Important: Grip training is where it all starts, going back to the fundamentals. The first point of contact in any fight is the grip. How can you win a fight if you can’t hold...

Sports Scientists On How Weight Training Is key In Preventing & Rehabbing Injuries In Contact Sports

Brazilian Jiu-Jitsu (BJJ) is a multidimensional sport. The activity demands a high level of strength, power, endurance, and flexibility. This has led to a rise in certain training practices by many...

The Strongest Grapplers of All Time

Helio Gracie believed superior technique could overcome all other disadvantages but in an effort to be at the top of their game – these jiujiteros put some serious effort into strength and...

How To Improve Flexibility For Brazilian Jiu-Jitsu

Written by Mike “Spider-Ninja” Bidwell is a BJJ Black Belt under Phil Migliarese and Ken Kronenberg (Team Tai-Kai / Balance). Mike is a full time Jiu-Jitsuka, blogger (check out his great...

Marcelo Garcia Explains in Detail Why He Doesn’t Do Any Strength & Conditioning

BJJ Legend Marcelo Garcia talks in detail to Stuart Cooper about the reasons why he never did strength and conditioning for more than a period of 8 months. Marcelo doesn’t lift, doesn’t run.  He...

Five Activities To Make Your Jiu-Jitsu Evolve During the Quarantine

With the whole world still affected by the coronavirus pandemic, the Jiu-Jitsu community has suffered greatly from the lack of daily training and competitions almost every weekend. Here is how you...

Give This BJJ Workout A Shot And Get WAY Stronger Than Your Teammates

Choosing a right approach to weight training and, in general, working out in order to improve your Jiu Jitsu is no easy feat. There are so many options to choose from that it’s easy for your...

Foam Rolling: Here’s Why Every Grappler Needs To Do It

If you’re really dedicated towards becoming better in BJJ, then you should already know that it’s not just the training that will get you there. You need to incorporate other things as...

Ex-Navy Seal Commander & BJJ Black Belt Jocko Willink on How To Avoid Injuries in BJJ

Hooray, you just made a decision to start training Brazilian Jiu Jitsu! BJJ will introduce great things to your life, such as: better health, stronger self-confidence, awesome friendships, the...

Do Grapplers Need Bench Press?

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 4th Degree Black belt and a black belt in...

10 Best Stretches For Jiu-Jitsu

Flexibility is so important in Jiu-Jitsu because it really makes all the vast number of techniques much easier to do (for ex gogoplata, inverted guard etc..). Increasing flexibility is going to help...

10 Best Strength Building Exercises For Fighters

Strength is your base and everything is build on top of it. In order to improve at other physical attributes and in your overall performance you must build strength. Funk Roberts goes through the...