Optimal Workout Structure For BJJ Performance & Durability w/ Kameron Ross

Kameron Ross is a BJJ strength and conditioning coach who helps grapplers build strength & mobility. You may have seen him on Instagram at @krosstrainingbjj where he has built a massive following showing daily videos on BJJ specific exercises.

Kameron is a purple belt in BJJ and a former collegiate football player and former powerlifter, and has a load of experience when it comes to strength and conditioning and performance training.

We cover a wide range of topics including how he structures his gym training sessions for maximum impact for BJJ, the system he uses for improved mobility, joint health, and overall resilience, and his favorite overall exercises for bjj athletes.

We also discuss the injury he sustained earlier in the year and the exact ways he went about rehabbing and getting back on the mat as soon as possible. We also talk how to find the right physical therapist after you sustain an injury and also some of his favorite supplements for BJJ.

In This Episode We Discuss:

• How Kameron structures his gym workouts gor BJJ performance
• How he incorporates resilience training into his workouts
• The benefits of loaded mobility exercises
• His favorite core exercises for BJJ
• The importance of joint health training and functional range conditioning
• How he splits up his mobility, soft tissue work, weight training and BJJ
• Why he tracks everything including his workouts, nutrition, and BJJ training
• The shoulder injury he sustained and everything he did to rehab to get back on the mats
• How to find a good physical therapist
• What you can do pre-surgery and post-surgery to help the recovery process
• His favorite supplements for injuries and BJJ

Take Action:

1. Start restructuring your BJJ workouts to include these phases he recommends:
   1. Mobility & Resilience Training
   2. Core
   3. Grip
   4. Upper Body Strength Training
   5. Lower Body Strength Training
   6. Loaded Carries
   7. Conditioining
   8. Breath Work
   9. Isometric Strength
   10. Plyometric / Speed Training
2. Follow Kameron on Instagram here and on Substack here.
3. Download your free BJJ mobility ebook here.