This is good stuff man, gold star coaching! I'm 50 years old, have a BS in PE, have continued to love physical culture throughout my life, and you are the first person to show me what I was doing wrong with dips. It's always in the details, eh?
This is one of the best fitness videos i ever saw on youtube. I currently have the help of a personal trainer for my strength and conditioning (focused on calisthenics) and our program looks a lot like that, including the mobility stuff. Glad to reassure i'm on the right track.
Awesome video. I am a huge fan of bodyweight exercises and this video gave me some material to work with in conjunction with bjj. Peace and blessings, brother.
I will use some of these moves at my trainings. I current like to do Pullups with gi, Australian Rows with gi, Dips and Finger Push Ups as a upper body calistenics workout for bjj. Always going slow on eccentric and explosive at conccentric. For lower body i like to do Explosive Jump Squats, single leg hip thrust, Bulgarian Squats and Horse Stand. I also like to take days to do handstand walks, weighted horse stands, plank, single leg squats on box and a lot of stretches and movements from Karate/Taekwondo for balance. The mobility part i do everyday
i really love this video and thank you for sharing it. may i make one suggestion? can you add grip strength training, like a rice bucket workout? i found my first weakness when starting bjj was how quickly my hands got tired. Thanks again for this video.
This is all great stuff. I have your bullet proof program on my phone, which is also excellent. I was training at Jungle Gym in Five Dock and i loved the classes there ,which is the same as Bulletproof,, as you fellows designed both. I loved it there, because i was making enormous gains, but I had a clash with Pedro, so I left. Fortunately i discovered you here on YT and that led to me to subscribing to your fitness program on my mobile. You guys are really great and I want to thank you for these videos and for your personal training program. My BJJ is much better because of the training you fellows designed for BJJ. Thank You.🙏
Hello there I’ve trained Muay Thai for 3-4 years and started training at home with strength and drills before I joined a gym ((during covid). Next goal always was BJJ. I will do this as active rest. May I know what number of sets and reps to start with?
i got a secret one that is of huge benefits and helped me to strenghten hips core legs lombar and much more for jiu-jitsu, is called "ginga" its a capoeira base move, try it for 2 minutes youll be impressed on the places it hits
Why is it so difficult to contract the quad when doing a l-sit as opposed to when your body is flat or in a straight line. I struggle with straight leg raises more because of my quads than my core
Great question - it’s due to intensity of the position you’re trying to contract in. The hip flexors are working super hard and are at energy range. Coupled with the weight of the leg, it becomes really tough to get a full quad contraction. Same deal with leg raises. Give it time, enjoy the cramps, and you’ll get there.
For strength training beginners I always would recommend the training with exercise machines. It is a "given" movement with less room for mistakes and more or less save! To train how to properly do a chest press or whatever machine you use you can start with no weight and slowly increase it until you reached your max potential. (Obviously it's kind of a life long process) 😀 BW exercises instead offer more room for injuries (if you have a weak foundation) and especially if you are 40+ something the risk of harming yourself and maybe even stop BJJ training at all because of that. Additional one can say that BJJ is a pretty 3 dimensional sport with a lot of weird moves, stances, postures, etc. The main goal of any strength and condition training should be aiming towards a good and solid protection kinda thing.
Whether intended or not, you're argument really highlights that BW is MORE beneficial than machines. Like you said BJJ is pretty 3D in its movement and it therefore demands a strength and conditioning program that utilises full body movement. A major benefit of BW is being able to recruit muscle's that often get overlooked in isolated weight training. Comparably using machines will lead to strict, isolated muscle growth that could only serve to overlook said muscles. In BJJ its rare we actually press someone off us without any deviation - I'm certainly not thinking about mimicking my chest press when a dudes on top of me in full mount and shaking me about, I'm getting him off by rolling, getting in awkward spots and pressing him off me all at once. Training strength in a way that mimics your goals is often the best approach. Its fairly well recognised in this day an age that so long as your not trying to break your 1RPM breaks in from normal, acceptable and even conducive to improvements in strength.
@@suchhero1281 Thank you for your feedback on the last post. I kinda agree and disagree. I just wanna dive in into your example with " A major benefit of BW is being able to recruit muscle's that often get overlooked in isolated weight training. If you do BW exercises the body is working basically a whole system. Which means every muscle BUT especially the big muscle groups in your body tend to make it easier for you as they can produce more strength have much more endurance etc. So the small muscles are falling behind because they are "not in use" that much. So therefore my idea is to isolate those muscles as good as I can to increase my overall strength because in Jiu Jitsu the whole body is working as a whole. So Jiu Jitsu is basically the meeting point where the body is using those increased small muscles to help you get out of a certain position and protects you to avoid any injuries. The human body is absolutely phenomenal in economize himself while putting physical stress on him. I`m sorry English is not my first language but I hope you understand the point I`m trying to make here.
This is good stuff man, gold star coaching! I'm 50 years old, have a BS in PE, have continued to love physical culture throughout my life, and you are the first person to show me what I was doing wrong with dips. It's always in the details, eh?
This is one of the best fitness videos i ever saw on youtube. I currently have the help of a personal trainer for my strength and conditioning (focused on calisthenics) and our program looks a lot like that, including the mobility stuff. Glad to reassure i'm on the right track.
Glad you made this Video without equippment, thank you ❤
Just what I was looking for, thanks!
And timestamps, double thanks!
amaizing explanation in details I LOVE IT.....
Guys … I really love your podcast ! Listen to your advices EVERY SINGLE DAY !! Will definitely apply your workouts Daily as well ! OSSSSSSS
Honestly, didn't expetc such good bodyweight exercises from a bjj master :) . Discovered few good formy arsenal.
Awesome video. I am a huge fan of bodyweight exercises and this video gave me some material to work with in conjunction with bjj. Peace and blessings, brother.
Thanks for tuning in, glad it was helpful to you.
Good video with some great content. These examples are important for a strong core ESPECIALLY in later years.
I love your vids so much, this is really helpful to improve my wrestling & bjj skills. It improves my flexibility and strength too😃
You guys are too kind! Big appreciations from NoCal US🤙
You're super welcome Scotty! Nice to know we're reaching good people in the great state of Cali.
Love the exercises! Thanks!
you're welcome!
The best!
nice work, no unnecessary useless " innovation" - core excercises 👌
Yeah we are not about that BS
Appreciate you brother
I will use some of these moves at my trainings.
I current like to do Pullups with gi, Australian Rows with gi, Dips and Finger Push Ups as a upper body calistenics workout for bjj.
Always going slow on eccentric and explosive at conccentric.
For lower body i like to do Explosive Jump Squats, single leg hip thrust, Bulgarian Squats and Horse Stand.
I also like to take days to do handstand walks, weighted horse stands, plank, single leg squats on box and a lot of stretches and movements from Karate/Taekwondo for balance.
The mobility part i do everyday
Great content! for the Full Body option, should I practice it every day or with days off, what do you guys recommend?
I'm starting and I was looking for something like this, because I'm getting joints ache, so I knew my flaw, thx guys!! New sub from PR!. Thank you!
Great to have you with us! Oss
good work
i really love this video and thank you for sharing it. may i make one suggestion? can you add grip strength training, like a rice bucket workout? i found my first weakness when starting bjj was how quickly my hands got tired. Thanks again for this video.
Thank you for these ideas, I’m going to include them in my HIIT workouts I do when I can’t train bjj.
Like your shorts mate what’s the brand?
Great content ! thank you for it !
You're welcome!
Awesome video Joey! Hollow Body is a personal fav 💪🏽
Thanks my bro! You know you've been a big inspo of mine on this YT tip.
Great video, going to add these to my routine. Is there are particular reason for the chin up instead of the pull up? Cheers
Chin Up is technically easier to access for most people and gives better stretch and recruitment through the lats.
This is all great stuff. I have your bullet proof program on my phone, which is also excellent. I was training at Jungle Gym in Five Dock and i loved the classes there ,which is the same as Bulletproof,, as you fellows designed both. I loved it there, because i was making enormous gains, but I had a clash with Pedro, so I left. Fortunately i discovered you here on YT and that led to me to subscribing to your fitness program on my mobile. You guys are really great and I want to thank you for these videos and for your personal training program. My BJJ is much better because of the training you fellows designed for BJJ. Thank You.🙏
Thankyou for supporting the channel and our program. We appreciate having you in our community.
🙏
Hello there I’ve trained Muay Thai for 3-4 years and started training at home with strength and drills before I joined a gym ((during covid). Next goal always was BJJ. I will do this as active rest. May I know what number of sets and reps to start with?
Disregard my question sorry. Just got it answered reading the video description
For band rows u can also use ur feet instead of a bar. Like this everyone should be able to perform it @home
great
Please make a Video on Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER
Alright we’ll do it! Thanks for the suggestion
@@bulletproofforbjj You're Welcome 😉
Any reconmendations on how many reps for each excersise?
yeah man! *check the description
i got a secret one that is of huge benefits and helped me to strenghten hips core legs lombar and much more for jiu-jitsu, is called "ginga" its a capoeira base move, try it for 2 minutes youll be impressed on the places it hits
yo the shrimp squat would destroy my knee lol
my back hurts just watching this.
Why is it so difficult to contract the quad when doing a l-sit as opposed to when your body is flat or in a straight line. I struggle with straight leg raises more because of my quads than my core
Great question - it’s due to intensity of the position you’re trying to contract in. The hip flexors are working super hard and are at energy range. Coupled with the weight of the leg, it becomes really tough to get a full quad contraction. Same deal with leg raises. Give it time, enjoy the cramps, and you’ll get there.
For strength training beginners I always would recommend the training with exercise machines. It is a "given" movement with less room for mistakes and more or less save! To train how to properly do a chest press or whatever machine you use you can start with no weight and slowly increase it until you reached your max potential. (Obviously it's kind of a life long process) 😀 BW exercises instead offer more room for injuries (if you have a weak foundation) and especially if you are 40+ something the risk of harming yourself and maybe even stop BJJ training at all because of that. Additional one can say that BJJ is a pretty 3 dimensional sport with a lot of weird moves, stances, postures, etc. The main goal of any strength and condition training should be aiming towards a good and solid protection kinda thing.
Whether intended or not, you're argument really highlights that BW is MORE beneficial than machines. Like you said BJJ is pretty 3D in its movement and it therefore demands a strength and conditioning program that utilises full body movement. A major benefit of BW is being able to recruit muscle's that often get overlooked in isolated weight training. Comparably using machines will lead to strict, isolated muscle growth that could only serve to overlook said muscles. In BJJ its rare we actually press someone off us without any deviation - I'm certainly not thinking about mimicking my chest press when a dudes on top of me in full mount and shaking me about, I'm getting him off by rolling, getting in awkward spots and pressing him off me all at once. Training strength in a way that mimics your goals is often the best approach.
Its fairly well recognised in this day an age that so long as your not trying to break your 1RPM breaks in from normal, acceptable and even conducive to improvements in strength.
@@suchhero1281 Thank you for your feedback on the last post. I kinda agree and disagree. I just wanna dive in into your example with "
A major benefit of BW is being able to recruit muscle's that often get overlooked in isolated weight training.
If you do BW exercises the body is working basically a whole system. Which means every muscle BUT especially the big muscle groups in your body tend to make it easier for you as they can produce more strength have much more endurance etc. So the small muscles are falling behind because they are "not in use" that much. So therefore my idea is to isolate those muscles as good as I can to increase my overall strength because in Jiu Jitsu the whole body is working as a whole. So Jiu Jitsu is basically the meeting point where the body is using those increased small muscles to help you get out of a certain position and protects you to avoid any injuries.
The human body is absolutely phenomenal in economize himself while putting physical stress on him.
I`m sorry English is not my first language but I hope you understand the point I`m trying to make here.
To much talking