For competition, strength and fitness plays a huge role. People think it’s 100% technique, in the tournament it is about imposing your game as aggressively as possible.
Terrere was a good example of explosive athleticism despite being much smaller in openweight. Gordon's strong, but not huge at 6ft2 220 pounds. Galvao being the absolute champ and weighing aroung 190 pounds at like 5ft6 I'd say the same, and despite not being huge they're jacked so strength matters to a point. Marcelo Garcia didn't lift, but he's for his height very muscular and an exception.
Just had my 1st white belt tournament recently and the adrenaline dump during the 1st match was unreal. It's a hobby but I'm in class 5 days a week and can go a half dozen rounds comfortably afterwards but nothing compared to how tired I was after the 4 minutes of that match. So exciting!
@Vashisth Phurailatpam no he doesn't, he literally has said it many times in many interviews. He said his coaches insisted so he did for literally less than 6 months and hated so quit. Marcelo has said his biggest conditioning is rolling, drilling, and sparring too.
Man, I've been training for eight years between Judo and BJJ, and I've never thought about contrilateral movement training. Like, I've done it without realizing it using resistance bands to train throw entrys, but holy hell, when you said that it's like a light bulb went off in my head. Great video Sir. You've earned a sub.
This is great ! im a bjj athlete and i´ve been watching your wrestling vids to transfer to jiu jitsu . Really enjoyed the ones on neck and grip strength
I didn't take lifting seriously until I was a brown belt. I wish I lifted more early on, would have prevented a lot of injuries, and gave me more power with some difficult opponents in the absolute division. Good stuff.
I love this aspect of the mats. We're often mocked and ridiculed by people on the mats who can't do a pull up. I enjoyed this video. My entire workout is push/ pull...for 10 sets 10....10 stations, 50-100 pull-ups a day.
I bought your bjj strength program and love it!! I'm in block 2 and having trouble understanding the rep/set scheme for Day 2 exercise 1a. Hope you see this and can clarify it. Thanks!!
It's interesting to see some of the top guys roll like Gordon Ryan. He moves so slowly and it almost looks lazy, but he's cutting through top tier competition.
@@HenchPig i think he is an outlier in that benefiting his game. Nicky clearly has crazy genetics, Gordon is a bjj master, so forth and so on. They're lifting hard every day and that's 90% of the battle. Effective but perhaps not efficient.
My understanding of the energy systems is that there is a phosphagen system for explosive movements, and a glycolytic system which is either anaerobic/lactic or aerobic depending on the intensity (HIIT is anaerobic, while a marathon is aerobic, for example). All three are always active to some extent for most types of physical activity, especially when it comes to training, but there are ways to target certain systems, or a combination of two of them. This comes from the NSCA CPT textbook.
I'll be on the lookout for the video ok boxing. Getting back into it and not sure how I should do it with my strength training and boxing combined. Keep up the great work
Lots of pulling and upper back work. Unilateral leg work like RDLs and split squats. Don't neglect some form of hip thrusts for the glutes. Strong ass helps make for strong punches. Neck work should focus on anti movement. Anti flexion/extension/rotation.
BJJ makes a case for the DL having a sport where the movement is specific to. I would also say the bench press for building squeeze strength and it will help framing/some escapes. Squats too. I agree with oly lifts. But I would add all the big 3.
Hi, regarding the contralateral specificity, is it good exercise selection to train: one arm push up plank, one arm one leg push up plan, and one arm pushups(if you have healthy shoulders and desire to learn the move properly). I basically have no idea how to measure is my band work proper or not. Thanks for help, appreciate your channel
Only thing i miss in this video is a little emphasis on how much you should to this in addition to bjj as a Amateur or Full Time Athlete. Dont get me wrong you are absolutely right with everything you say here. But i dont see the average competitor who can traing BJJ 4 Times a Week also Pull of a Training schedule for all those parts. I kind of switch around periodically but this wasnst mentioned here
How do you train the gable grip?, I got injured in my elbow, when I tried to hold the gable grip (defending) in an armbar from mount (drilling). After trainging terrible pain, still have pain after a week. 47 year
Hey, do you think it would make sense to do more pull days/ to prioritize them over push days as a grappler? I figure I do a lot more pulling than pushing in grappling so shouldnt I prioritize that?
Great video. Any advice on getting rid of a huge knot where my neck meets my traps? Nothing seems to work (Chiropractor, massage ball, ice, heat). It's been almost 2 months!
I had this exact same thing, really uncomfortable knot where the neck meets the trap.Nothing I would do would get rid, the only thing that worked is by taking a month off training. Then when I got back into training I would warm up extensively beforehand for like half an hour and then not go too heavy after. Being aware of my posture throughout the day and not letting my shoulders roll forward helps as well. Hope this helps you man!
Love the channel Dane! Quick question about the workout length. I train BJJ 6x per week and am looking at competing at the highest level possible. I’ve been told by a few coaches like Phil daru that strength sessions should be 45-60 mins max as we don’t want to create to much fatigue in a session if we are training some intense BJJ later on or vice versa. I’ve noticed that your program is around 60-90 minutes. Please could you explain the reasoning? Thanks dude! Josh
I would agree with Phil (although I disagree with a lot of his philosophy, he’s not the brightest coach out there), you want to keep the weight room 45-60 min. However this guys program might set up in a way that 60-90 min is fine. For example, if there are extended warm ups or cool downs for extra mobility work, or if there are longer reactive sections, as those don’t tax the body quite as much. In general, I disagree with a lot of this video, and a lot of his videos in general. He really only mentions the hip hinge once, and that’s the oly lifts, which is more about power than strength. You need to emphasize deadlift variations. Trap bar and deficit RDL are great options. If you’re trying to be top level I’d go with a different program. The cheapest would probably be atos generic programs. They’re pretty good. If you can afford more I’d do private coaching with citizen athletics, they are the best. You won’t find any BJJ specific videos or anything on their channel, but they are well versed and the smartest out there. They are more on Instagram than TH-cam. Just getting started on here. Stay away from these dummies. I have two degrees in mathematics, a masters in exercise science and am a CSCS for grapplers and fighters. I can assure you that this guy is way off the mark. Phil is a little better, but not much. BTW, I’m not trying to sell you anything, I don’t get anything from the recommendations I gave you, just someone who used to be in your shoes and listened to really bad advice, like this guys
@@PerfectPanels9 hire one of the coaches at citizen athletics. I can give you general information, but that’s a very broad topic that would need a lot of time to explain and go through. How old are you? Fitness level? How many times per week can you train? How is your body feeling currently? Worn down or feeling good?
It is very possible I like deadlifts too much but a maximum effort deadlift, reps or weight, can be a very dark and ugly place. I’ve been submitted on the mat and I’ve done 415 for max reps in a minute. I have to say I would rather be choked unconscious again. I agree with your analysis of being too tense but a super intense static movement like a deadlift can build mental as well as physical strength.
How about rope skipping with a weighted rope: that'll help with hand-eye-foot coordination, can fuel all kinds of energy systems (depending on how hard youre going) and will hugely improve your isometric grip strength!
Sign Up for FREE for 7 Days of our Athlete Strength Training App - Peak Strength 👉 www.peakstrength.app/?YT&Video&APP&
Hi
Who do think is the strongest Olympic wrestlers - absolute n pound for pound ??? 🙏
Hey im very keen on buying this program. Does it include mobility and breathing aspects in the program itself? Thanks
Never clicked on a video so fast, but then I saw the second J.
😂😂😂😂😂
Do you need strength for your BJ`s?
🤣🤣😂😂😂
I can't even like comment since at 69🤣
@@locohomicida3348 yo its not that deep bro
For competition, strength and fitness plays a huge role. People think it’s 100% technique, in the tournament it is about imposing your game as aggressively as possible.
10000% agreed. So many folks who train like hobbyists with hobbyists end up getting traumatized their first time competing.
Terrere was a good example of explosive athleticism despite being much smaller in openweight. Gordon's strong, but not huge at 6ft2 220 pounds. Galvao being the absolute champ and weighing aroung 190 pounds at like 5ft6 I'd say the same, and despite not being huge they're jacked so strength matters to a point. Marcelo Garcia didn't lift, but he's for his height very muscular and an exception.
Just had my 1st white belt tournament recently and the adrenaline dump during the 1st match was unreal. It's a hobby but I'm in class 5 days a week and can go a half dozen rounds comfortably afterwards but nothing compared to how tired I was after the 4 minutes of that match. So exciting!
@Vashisth Phurailatpam no he doesn't, he literally has said it many times in many interviews. He said his coaches insisted so he did for literally less than 6 months and hated so quit. Marcelo has said his biggest conditioning is rolling, drilling, and sparring too.
@Vashisth Phurailatpam and like I said, he's an exception
Breath work.... explosive without being too tense.... Olympic and isometrics....dude is spot on
Thanks!
@@GarageStrength your channel is my favorite bro.... always great stuff
YES! I'm going to watch your neck strength vids next. A strong neck is SO IMPORTANT. THIICKKKKK neck gains!!
I dont even do bjj I'm just here to support 😂😂
haha. you're a REAL ONE 👆😂😂
Ong 😭
@@GarageStrength been here since 1k😁😁
you should start
Man, I've been training for eight years between Judo and BJJ, and I've never thought about contrilateral movement training. Like, I've done it without realizing it using resistance bands to train throw entrys, but holy hell, when you said that it's like a light bulb went off in my head. Great video Sir. You've earned a sub.
This is great ! im a bjj athlete and i´ve been watching your wrestling vids to transfer to jiu jitsu . Really enjoyed the ones on neck and grip strength
Me too
This is GOLD. A lot of great points. You have excellent content and a great way of sharing it. Thank you.
Great vid Dave, I do wrestling but we don’t have any bjj places around here. I incorporate a lot of your tips into my training. I’m 16 btw
I didn't take lifting seriously until I was a brown belt. I wish I lifted more early on, would have prevented a lot of injuries, and gave me more power with some difficult opponents in the absolute division. Good stuff.
I love this aspect of the mats.
We're often mocked and ridiculed by people on the mats who can't do a pull up.
I enjoyed this video. My entire workout is push/ pull...for 10 sets 10....10 stations, 50-100 pull-ups a day.
Why no timestamp nowadays love ur videos
Just found your channel, answered all my questions on how to be stronger at BJJ. Now I have to put it all together thank you
Prayers have been answered thanks for the video coach
Happy to help 💪
We have to appreciate that this guy's content is free
I love this video, a lot of knowledge in a few minutes. My key intake was that us Jiujiteiros need to work more on our conditioning.
This is gold. Makes sense of many of the successful and unsuccessful athletes I've competed with. Can you go back in time 20 years and show me this?
One of the best channels on YT
Started as a wrestler and now I transitions to BJJ, you are the man for this, incredible!
I went from bjj to wrestling xd
This is gold, love your stuff dude!
Sir nice video, please make a video strength training for cricketer, fast bowler plz
Very informative video.
Question:
For people who have many injured/ older.
Can we replace OLifts with KB swing / snatch?
of course
Yesss. This, and juggernaut's videos are absolute visual bibles
💪💪
High praise.
Esto es oro ! 🥇I love the emphasis on breath work. Extremely underrated.
💪💪
Wow I actually got a better understanding on how to approach bjj training instead of just lifting heavy & pullups
Happy to help 💪
I’ll confirm everything Coach Miller said about his brother Brooks. Brooks is a beast.
Thank you. Brooks is a BEAST and can beat me up lol
I bought your bjj strength program and love it!! I'm in block 2 and having trouble understanding the rep/set scheme for Day 2 exercise 1a. Hope you see this and can clarify it. Thanks!!
Great stuff. All I know, 6 months into BJJ? My AirDyne bike is my best friend and helps a lot with my conditioning.
possible to do program without being able to do oly lifts? My gym is not set up for it
Power cleaning 285 in bare feet on the farm sounds pretty good lol
This has been something ive been looking for. Thanks for the video
It's interesting to see some of the top guys roll like Gordon Ryan.
He moves so slowly and it almost looks lazy, but he's cutting through top tier competition.
Crazy isn’t it.
He’s truly a technical genius.
Funny thing is - his S&C workouts are literally bodybuilding workouts. He does an arm day 😂
@@HenchPig i think he is an outlier in that benefiting his game. Nicky clearly has crazy genetics, Gordon is a bjj master, so forth and so on. They're lifting hard every day and that's 90% of the battle. Effective but perhaps not efficient.
@@tboland728 Defo not efficient ! But it shows that even with subpar S&C training, you can become the worlds best.
@@HenchPig exactly.
@@HenchPig I’ve been looking to see what his strength training looks like, you got a link to that info?
Brilliant video! Adding in breathe and grip work.
Fantastic video as always. Thank you. Your tips have been super helpful
giving the people what it wants, thanks coach!!
Thanks!
Thank you Coach... been waiting for this one forsure..
Oss.
My understanding of the energy systems is that there is a phosphagen system for explosive movements, and a glycolytic system which is either anaerobic/lactic or aerobic depending on the intensity (HIIT is anaerobic, while a marathon is aerobic, for example). All three are always active to some extent for most types of physical activity, especially when it comes to training, but there are ways to target certain systems, or a combination of two of them. This comes from the NSCA CPT textbook.
Awesome topic! Because im practicing bjj! Overall this is very coooool channel! Thanks for different themas about fitness!!
Wow 🤩 excellent info. Brown belt and was a wrestler. This is all a new perspective for me. Thank you
I'll be on the lookout for the video ok boxing. Getting back into it and not sure how I should do it with my strength training and boxing combined. Keep up the great work
Lots of pulling and upper back work. Unilateral leg work like RDLs and split squats. Don't neglect some form of hip thrusts for the glutes. Strong ass helps make for strong punches. Neck work should focus on anti movement. Anti flexion/extension/rotation.
Fantastic information and all for free. Much appreciated.
Excelent video, sir 👏👏 Gonna share it with some of my students.
BJJ makes a case for the DL having a sport where the movement is specific to. I would also say the bench press for building squeeze strength and it will help framing/some escapes. Squats too. I agree with oly lifts. But I would add all the big 3.
gold material. Thanks for sharing
Great content mate! Thank you from Uruguay 🙏🙌🏾
amazing class! Knowledge is very important
This is such good stuff thank you for posting it!
Great information. Thank you!!!
Glad it was helpful!
Having good mobility really saves you from a lot of submissions
Great channel, appreciate the content 🤙🏽
Thanks great info as always! 👍👍👏👏👏
If you want to find the breathwork Rickson used from his yoga practice look up Nauli Kriya or Pranayama.
Great vid as always, coach!
My best channel ever 👊🏽✌🏼👍🏼💯 thank you
BOOOOM thank you for recording this
Wow. Just wow. BJJ is definitely interesting topic, please cover it more, coach
Great to see you back!
@@GarageStrength thank you, coach✊🏻
Do you have videos for mma in general?
Hi, regarding the contralateral specificity, is it good exercise selection to train: one arm push up plank, one arm one leg push up plan, and one arm pushups(if you have healthy shoulders and desire to learn the move properly). I basically have no idea how to measure is my band work proper or not. Thanks for help, appreciate your channel
Was a little confused as to how you might be ae to utilize isometric action during a rest period. Thanx for vid!
Only thing i miss in this video is a little emphasis on how much you should to this in addition to bjj as a Amateur or Full Time Athlete. Dont get me wrong you are absolutely right with everything you say here. But i dont see the average competitor who can traing BJJ 4 Times a Week also Pull of a Training schedule for all those parts. I kind of switch around periodically but this wasnst mentioned here
About the counterlateral movements, what's the advantage of that against just training push and pull separately?
Love your channel
Do strength training for kickboxing/muay thai!
I’ve found swimming to help my aerobic conditioning and breath work for bjj quite nicely
Swimming is massively underrated for combat sports. Allows some low impact recovery, aerobic development and requires lots of pulling/upper back work.
Same. Hated running. Swimming is underrated.
Just bought it. Love it.
Awesome! Let us know how it goes 💪
Thank you Coach
Coach can u make exercise for wrestling not getting thrown and fallen into ground and not losing balance strong legs etc.
do you have anything for greco wrestlers?
Do you have any experience with coaching S&C for Judo? I’d be interested to see what your approach would be for it! Love all the videos on wrestling
How do you train the gable grip?, I got injured in my elbow, when I tried to hold the gable grip (defending) in an armbar from mount (drilling). After trainging terrible pain, still have pain after a week. 47 year
Hey, do you think it would make sense to do more pull days/ to prioritize them over push days as a grappler? I figure I do a lot more pulling than pushing in grappling so shouldnt I prioritize that?
I've got the same question
Oké but doing one rep to failure HIT. And then HIT maximum power or less power and more repetitions? or 3 sets?
Great video!
Glad you enjoyed it
Great video. Any advice on getting rid of a huge knot where my neck meets my traps? Nothing seems to work (Chiropractor, massage ball, ice, heat). It's been almost 2 months!
@@michaeldalton5809 Yeah, every single day for an hour or more. I just can't seem to get rid of it.
I had this exact same thing, really uncomfortable knot where the neck meets the trap.Nothing I would do would get rid, the only thing that worked is by taking a month off training. Then when I got back into training I would warm up extensively beforehand for like half an hour and then not go too heavy after. Being aware of my posture throughout the day and not letting my shoulders roll forward helps as well. Hope this helps you man!
@@michaeldalton5809 Yeah, it happened after a pretty intense day at BJJ. I kept going for about two months after. Taking time off now.
@@michaeldalton5809 Thanks, I appreciate it.
So much of this, especially contralateral and grip work get a big boost from Strongman imo
Should they be done in the order you showed them?
Unbelievable breakdown
Wow perfectly summerized
Glad you liked it!
Gonna start No gi bjj in a few weeks thanks for this video
Eat a lot of garlic, don't brush your teeth for a week and don't bathe for a week. That's the way to get an edge on the mat.
Really useful! Thank you. Should work for judo as well.
Big fan of your content! Would love to see some videos on training to come back from injury! Thanks
Been watching all your videos. Would love to see something like this for basketball!
Coming soon!
Sir when u will make for baseball
August
Is there a discount code ?
Love the channel Dane!
Quick question about the workout length.
I train BJJ 6x per week and am looking at competing at the highest level possible.
I’ve been told by a few coaches like Phil daru that strength sessions should be 45-60 mins max as we don’t want to create to much fatigue in a session if we are training some intense BJJ later on or vice versa.
I’ve noticed that your program is around 60-90 minutes.
Please could you explain the reasoning? Thanks dude!
Josh
I would agree with Phil (although I disagree with a lot of his philosophy, he’s not the brightest coach out there), you want to keep the weight room 45-60 min. However this guys program might set up in a way that 60-90 min is fine. For example, if there are extended warm ups or cool downs for extra mobility work, or if there are longer reactive sections, as those don’t tax the body quite as much.
In general, I disagree with a lot of this video, and a lot of his videos in general. He really only mentions the hip hinge once, and that’s the oly lifts, which is more about power than strength. You need to emphasize deadlift variations. Trap bar and deficit RDL are great options. If you’re trying to be top level I’d go with a different program.
The cheapest would probably be atos generic programs. They’re pretty good. If you can afford more I’d do private coaching with citizen athletics, they are the best. You won’t find any BJJ specific videos or anything on their channel, but they are well versed and the smartest out there. They are more on Instagram than TH-cam. Just getting started on here.
Stay away from these dummies. I have two degrees in mathematics, a masters in exercise science and am a CSCS for grapplers and fighters. I can assure you that this guy is way off the mark. Phil is a little better, but not much.
BTW, I’m not trying to sell you anything, I don’t get anything from the recommendations I gave you, just someone who used to be in your shoes and listened to really bad advice, like this guys
@@cdb0816 any recommendations?
@@PerfectPanels9 as far as?
@@cdb0816 strength training for grappling
@@PerfectPanels9 hire one of the coaches at citizen athletics. I can give you general information, but that’s a very broad topic that would need a lot of time to explain and go through.
How old are you? Fitness level? How many times per week can you train? How is your body feeling currently? Worn down or feeling good?
I need this I'm 50 years old and gotta know the fastest way to get back in shape
Who in the right mind would dislike this video?
It is very possible I like deadlifts too much but a maximum effort deadlift, reps or weight, can be a very dark and ugly place. I’ve been submitted on the mat and I’ve done 415 for max reps in a minute. I have to say I would rather be choked unconscious again. I agree with your analysis of being too tense but a super intense static movement like a deadlift can build mental as well as physical strength.
What of for judo also
Dane is the scientific pragmatic beast
I love your channel, Can we please get a video for boxing strength training routine please? Thanks
I wish I would've gotten my blue belt in BJJ, it's awesome sport
Go do it
Queue the "you just gatta roll more bro" guys.
Yessir!
my trainer and I are setting shit up with a jiu-jitsu coach.
Nice!
So instead of paying the crossfit class, I should pay a gym membership and a personal trainer?
How about rope skipping with a weighted rope: that'll help with hand-eye-foot coordination, can fuel all kinds of energy systems (depending on how hard youre going) and will hugely improve your isometric grip strength!
I did 3x10/arm plate flips with a 25lb bumper and my forearms are destroyed 🙃
Do you train climbers?