Episode 27 of The MoveMind Podcast explores the key two things you need to get your strength and conditioning up and running as a grappler; a program, and good exercise selection. Not all programs are created equal and the last thing you want to be doing in the weight room is wasting your time.
Listen in on some sample programming for a blue belt gi bjj player, and a purple belt no-gi player, taken from the new ebook, “An Introduction to Strength and Conditioning for BJJ” coming soon.
1:33 Are you competing soon?
2:33 How strong do you need to be?
3:32 Main objective of being in the weight room?
4:05 What do we need to get things going? A program + good exercises
4:32 What is the program all about?
8:42 Exercise Selection
9:11 Squat variations
13:41 Hinge variations
19:22 Push variations
22:48 Pulling variations
25:21 Twisting and Carrying variations
26:17 Alactic Capacity
28:15 Sample Programming
29:42 Gi player, Blue Belt, Very Flexible, No Training History
33:35 No-Gi player, Purple Belt, Very Strong, 2 years Training History
Please share with anyone you think would benefit!
In the meantime I’ll learn how to actually frame my camera properly.
You can check out more episodes of the podcast here: https://movemind.online/podcast