Isometrics, Training Your Feet, and Cutting Weight For Jiu-Jitsu w/ Coach Ben Z

In episode 8 we spoke with BJJ black belt and S&C Coach, Ben Zhuang. Coach Ben is the head S&C coach at the Muscle Pharm headquarters and training facility in Los Angeles, CA. Coach Ben has been training competitive and hobbyist grapplers and MMA fighters for years. He began training in 2005 under Professor Rodrigo Teixeira and was awarded his black belt in 2015 by Gracie Barra.

IN THIS EPISODE WE DISCUSS:

• How to structure your week with jiu-jitsu and strength and conditioning.
• How to set up your workouts to promote recovery.
• The two things people neglect the most in jiu-jitsu.
• The importance of training your feet for jiu-jitsu.
• Exercise to strengthen your feet.
• How Nicky Rod generates so much force when grappling.
• Isometric training for grapplers and its benefits.
• Why he thinks “Overcoming Isometrics’ are best for grapplers.
• Programming isometric training into your training.
• The most common mistakes grapplers make when cutting weight.
• How to gain weight to move up a weight class.
• Coach Ben’s recommended supplements for grapplers.
• The importance of experimenting to find what works for you.
• Coach’s final piece of advice for grapplers.

TAKE ACTION:

1. Visit Coach Ben's website here.
2. Follow Coach Ben on Instagram here.
3. Start mobility training to prevent injuries here.
4. Download your free 4-week conditioning program here.
5. Put what you learned into action! Start adding calf training twice a week to your workouts to develop your lower leg and foot muscles.