In this episode I sit down with Ian Markow — movement and performance coach working with combat athletes and grapplers — for one of the most practical conversations about building resilient bodies for jiu-jitsu I’ve had on this show.
Ian brings a wide toolbox to his coaching — mobility, strength, plyometrics, breathwork — and his philosophy is simple. The best exercise isn’t the one that looks perfect on paper. It’s the one the athlete will actually do, executed with real intention.
What we cover:
- Ian’s toolbox approach to coaching and why individualization beats rigid systems
- Effortless efficiency — using only as much tension as needed in combat sports
- Breathing as the fastest path to nervous system regulation and mobility
- How to release subconscious tension built up over years of training and injury
- A complete neck training progression for grapplers — from mobility to strength
- Hip mobility, CARs, and FRC application for jiu-jitsu specific positions
- Strength training structure — bilateral days vs movement quality days
- Force absorption and elasticity training for combat sports
- Programming and longevity for athletes 35 and older
A wide ranging conversation with a lot of practical takeaways.
Links mentioned in the episode:
Kinstretch Ultimate Daily CARs Routine (full follow-along)
7 Days To A Better Hip Hinge, the free kickstand hinge progression delivered by email
Neck CAR (do this daily)
Standing Neck Retraction (just a wall)
Personalized coaching with me and my team
Personal Trainer Academy, for coaches. 7-day free trial, and code PTA50 takes 50% off the first month
