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Category Archive: Articles, Strength & Conditioning

How to Build a Powerful Back for Grappling

    Written by Jason C. Brown of  BJJWorkouts.com A strong back is essential for your BJJ performance and injury reduction. The quality of your BJJ is directly related to the quality of...

A Great Trick That Helps with Recovery For Grapplers

  Written 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,...

Everything You Need To Know About Combat Sports Strength & Conditioning, Sport Science

Guest post by Mark Lajhner founder and chief instructor of Kaizen MMA Academy  and of mmacoach.net. Mark is a Judo black belt (Serbian national team member), Wrestler, BJJ purple belt, MMA coach...

Tom Davey: ‘How I Gained 20Lbs Of Lean Body Mass In 2 months’

Guest post by Tom Davey Hi, guys – this is a BJJ related topic. I am talking about strength and conditioning. My conditioning has been really good – I’ve never been overly concerned...

Some Exercises to Improve Your Takedowns and Top Game

  Brazilian Jiu-Jitsu (BJJ) is a martial art and an intensely physically challenging combat sport that combines techniques used in judo and Japanese jujutsu. It is a combination of standup and...

Watch: World Class BJJ & Judo Champions Deadlifting

  The three main powerlifting exercises that are beneficial for BJJ players are Deadlifts, Benchpress and Squats. It is also advisable to use more specialized exercises like pull ups, presses,...

Exercise Specialist Not Impressed with Andre Galvao’s Weight Lifting Form

Height: 1.74 m (5′ 9″) Weight: Meio Pesado- Pesado (88 kg – 205lbs)   Andre Galvao is one of the greatest competitors in bjj maybe ever. He has 4x World Championships, 8xPan American...

How to Build Olympic Winning Lower Legs

Building Olympic-winning lower legs is the dream of many athletes and people who wish to look great and stay fit. However, if you have tried to build bigger calf muscles for greater athletic strength...

3 Fundamental Core Exercises You Need In Your BJJ Strength Program

Development of core is an essential part of the physical attribute for every MMA and BJJ practitioner. Though, the unfortunate thing is that core training is often overlooked by most of the combat...

Build Your Guard & Takedown Power: 6 Great Squat Variations

  Many athletes focus more on strengthening their upper body instead of focusing on their lower body. While strong shoulders, arms, chest and core are very important in Jiu-Jitsu, a strong base...

What Affects Endurance in Grappling Sports

Photo: by Nec Bezmma Nomen. Written for BJJEE by Vladimir Popovic, black belt judo, brown belt bjj, master degree in sport science and exercise. Strength and condition coach, specialty – martial...

The Most Important Factor For MMA Conditioning…It’s Not What You Think

  What is most important for getting in shape for MMA fights? It’s not what you think. Mark Lajhner, founder and chief instructor of Kaizen MMA Academy  and of mmacoach.net, talks about the...

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,...

How To Develop Elbow-Snapping Strength & Power in your Armbars

Guest post by Dr Kickass, Mike Piekarski, a Doctor of Physical Therapy, Former MMA Fighter, Brazilian Jiu Jitsu brown belt. Follow him on instagram. Armbars are a complex movement that utilizes the...

3 Ways to Develop Explosiveness for Brazilian Jiu-Jitsu

    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...

2 Simple Ways To Kimura Proof Your Shoulders

Guest post by Dr Kickass, Mike Piekarski, a Doctor of Physical Therapy, Former MMA Fighter, Brazilian Jiu Jitsu brown belt. Follow him on instagram.   The most common complaint I hear on the mat...

How Does An Increase In Bodyweight Affect Combat Conditioning?

    In order to become the best jiu-jiteiro you can be it’s not enough to just attend class day after day – you need to maximize strength, power, flexibility, balance and...

25 Best Kettlebell Exercises For Grapplers

Over the last 20 years we have seen so many fitness fads come and go, but the kettlebell has stood the test of time….and that’s because kettlebell training works. Over the years I have found that...

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...

10 Best Bodyweight Exercises For Grapplers

  by Funk Roberts – FunkMMA.com 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...

A Grappler’s Guide to Losing Weight Without Losing (Too Much) Muscle

    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...

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....

New Scientific Evidence Points To Static Stretching Causing A Loss In Strength

    Much can be said about the benefits of stretching – there are at least a couple reasons to do it!  And sure there’s been scientific evidence that stretching reduces the level of...

So You’ve Decided To Get Stronger. What Now?

Guest post by Andrew Lewis of blackmetalbarbellstrength.com  After understanding why strength is important and understanding that becoming strong is desirable, there is a difficult next step:...