Blog

Everyone these days has an opinion on the Olympic lifts. Thanks to Crossfit and a resurgence of old-school functional training, the Snatch and Clean and Jerk are now programmed into even the average Joe’s routine.  Here’s our take on the Olympic lifts and specifically, their place in a BJJ fighter’s S&C program. Why The O-Lifts...

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In Part 1 we discussed the benefits of the Pistol Squat for BJJ players. A close relative to the Pistol is the Cossack Squat, which yields many of the same benefits like single-leg strength, mobility, balance, and injury prevention. The Cossack has one major difference however, which provides even more benefit to the Jiujitiero; movement...

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When it comes to improving your strength and conditioning for sports performance the options are almost limitless. Rare, however, is it to find an exercise that will improve your strength, stability, mobility, and prevent injury with just one move. As Jiu Jitsu fighters we need all of these qualities, and the ability to move your...

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Picking up a heavy load from the floor and walking around with it is one of the best things you can do to improve your sports performance. Loaded carries are one of those weird categories of exercise that are rarely utilized but offer tremendous benefits for combat sports, especially Jiu Jitsu and grappling. Before we...

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The Bulgarian Bag was designed specifically with one sport in mind: grappling.  In 2005, the bag’s creator, Ivan Ivanov, was looking to create a fitness tool that could be used on the wrestling mat while offering an intense, functional workout without damaging the mat’s surface.  The crescent shaped, sand-filled bag was the result, and since...

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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, and endurance that will carry over to the mat. If you haven’t added kettlebell training to your S&C program it’s time to start, as you can also...

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Chances are when you hit the gym you go after high-impact exercises like squats, deadlifts, and presses. No doubt it’s a smart idea to build your program around compound movements like these, as they pack on muscle, develop tremendous strength and power, and contribute big time to your performance on the mat.  However, chances are...

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In Part 1 we talked about reframing the outlook of an injury for the better. We discussed how to make the best of your time out by healing up old, chronic issues, identifying and strengthening potential future injury sites, studying tape, and cleaning up your diet. These are great strategies and a good place to...

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When you’re involved in a combat sport you’re going to get hurt. It’s never a question of will it happen, but when. And we all know, injuries suck! They usually take the wind out of our sails right when we’re sailing along nicely. They’re debilitating, frustrating, and zap our motivation and momentum. Fighters and BJJ...

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A lot of the reading online with regard to BJJ training is about technique, strategy, and supplemental lifting. A complete martial artist trains all of the necessary components, including his mind. We’ve all been white belts and we all know what it’s like to be crushed, smashed, submitted, and defeated. As Joe Rogan puts it,...

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