How To Develop Elite BJJ Performance w/ Alex Sterner

In episode 7 we spoke with expert strength and conditioning coach, Alex Sterner. Alex is the head S&C coach of the Atos Jiu-Jitsu team and co-owner of Electrum Performance in San Diego. Coach Sterner has trained with some of the best grapplers on earth like Andre Galvao, JT Torres, Lucas Barbosa, and many more. In this episode he shares the exact methods he uses to prepare grapplers for the most competitive events in the world like the ADCC and IBJJF World Championships. IN THIS EPISODE WE DISCUSS:

• His approach toward strength & conditioning in his gym.
• The assessment tools he uses to identify individual athlete’s needs.
• The importance of tracking and measuring things in the gym to ensure progress.
• The importance of using science in performance training.
• The most common issue he sees in grapplers.
• The different benefits of strength training for the jiu-jitsu athlete.
• Understanding the point of diminishing returns.
• How he programs lifting sessions for grapplers.
• The unique method he uses to elicit progress without overtraining or excessive soreness.
• Why “less is more” is often the best recipe in the weight room.
• The art of managing elite athletes.
• The benefits of isometrics for grapplers.
• Some of his favorite exercises for jiu-jitsu athletes.
• Why it’s important to balance mat time and conditioning.
• The best thing you can do for recovery.
• How to use caffein affectively.
• His thoughts on supplements for BJJ athletes.
• His final piece of advice for grapplers.

TAKE ACTION:

1. Visit www.electrumperformance.com for more from Coach Sterner including his workout programs.
2. Follow Alex on Instagram here.
3. To get started with strength training for BJJ click here.
4. Download your free mobility ebook here.
5. Put what you leaned into action! Start tracking some variable in the weight room, reps/sets/weight, how long you can hold the top of a pull-up, 1-mile run time, etc.