They say “success leaves clues.” That’s why I started the Order & Progress Podcast – to learn from those who have found success in their grappling career as either a coach or an athlete.
After 10 episodes I have learned A LOT. There is only so much you can learn from reading books and taking courses. The time spent on the mat and in the trenches is invaluable.
Certain perspectives and knowledge can only be gained through experience. The knowledge of those interviewed equates to thousands of hours on the mat, countless reps in the gym, and years upon years of competition.
So I combed through each episode to bring you the best BJJ performance tips and lessons from 10 episodes with 10 grappling pros.
If you find them valuable please share them because that’s the mission here – to spread progress.
1. Strength is the best quality a grappler can train.
Most of the athletes and coaches I interviewed focus on strength training. It’s the one quality that you can’t build with time on the mat. Strength endurance, stamina, work capacity, cardio conditioning, are all qualities that can be trained while grappling and fighting.
Pure strength work needs to be done in the weight room with near maximal loads. Legendary strength coach Dan John says strength is the one quality that all of the other qualities are built off of. When you increase your strength, you increase you ability to build the other qualities.
Strength coach Mark Rippetoe once said “strong people are harder to kill,” and if you’ve ever rolled with a really strong white belt then you know that it’s true. It also makes your bones and joints more resistant to injury.
Nearly everyone I interviewed incorporates some kind of strength training into their program. If you’re looking for a strength program designed specifically for grapplers click here.
2. The Conjugate Method is used by a lot of strong BJJ athletes and coaches, and will get you really strong.
In episode 2 we heard from BJJ black belt Dante Leon. Dante is known for being one of the strongest guys in the game. He credits his insane strength to the Conjugate Method, which was popularized by Louie Simmons of Westside Barbell.
You can learn more about the Conjugate Method here. Essentially, it’s a combination of Soviet and Bulgarian methods that allow an athlete to achieve greater levels of strength without burnout by varying exercises, loads, and reps.
The conjugate method breaks training down into 4-5 weekly training sessions and includes maximum effort upper and lower body days, and dynamic effort upper and lower body days.
Typically, the big three powerlifting exercises are used, the bench, squat, and deadlift, however there are other variations used.
Podcast guests and elite S&C coaches Phil Daru and Mark DiSalvo both use forms of Conjugate training with their combat athletes.
3. Breath work is highly valuable for grapplers and combat athletes.
Proper breathing is vitally important when grappling or fighting. Short, shallow breaths will leave an athlete gassed, unable to think or react quickly, and most likely with the L next to their name.
Deep, diaphragmatic breathing allows an athlete to slow down, keep calm, and think while under pressure.
That’s why world-class strength coach Phil Daru makes breath work a staple in all of his fighter’s routines. The ability to self-regulate your breath when necessary may mean the difference between the win or loss.
Daru uses the Buteyko Method and Maximal Expansion Breathing with his athletes for multiple purposes, to warm up the athlete and stimulate the body, and to relax and promote recovery.
4. The Assault bike is a great tool for combat athletes.
If you’ve every been on an Assault bike then you already know how brutal those workouts are. All-American wrestler Kyle Cerminara explained in episode 4 why it’s his most/least favorite conditioning tool.
Because it uses air to create resistance against both the upper and lower body, it quickly simulates what it feels like to wrestle, fight, or grapple. It’s a total body workout that taxes the muscles, heart, and lungs, making it an excellent choice for combat athletes, but also painfully grueling.
I like the fact that it doesn’t add any extra pounding to an already beat up athlete, like running or sprinting does. It’s also great for warming up, cooling down, recovery days, and longer aerobic work.
5. To compete with the best you need to work your mind.
Two of the most accomplished competitors on the show were Gianni Grippo and Kyle Cerminara. Both competed at the most elite level of their sport, against the very best in the world. And both alluded to the mind being the factor that separates the contenders from the champions.
Grippo shared valuable insight about confidence, dealing with losses, and maintaining a champion’s mindset. He has worked with sport psychologists, read numerous books on the mental aspect of competition, and practices visualization regularly.
Cerminara told a story about grueling up-hill run workouts he did at elevation in Colorado at the Olympic training camp. He explained how the workout was designed to break your mind, to make you want to quit.
The idea was to push your mind to the level necessary to compete for and win an Olympic gold medal. It shouldn’t come as a surprise that the teammate who dominated that workout was none other than Olympic gold medalist, NCAA Champion, and UFC Champion, Henry Cejudo.
Train you mind to compete with the best and win.
Stay tuned for the last 5 BJJ performance tips coming soon and listen to all episodes of the podcast here.
