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

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...

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...

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...

5 Essential Strength & Conditioning Principles For Grapplers

  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 purple belt...

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...

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...

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...

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...