Settlage Strength

When life gets busy, most grapplers cut their training… and lose the strength they worked so hard to build. But what if you could cut your training time in half and still keep all your hard-earned gains??In today’s episode, I break down "Minimum Effective Dose Training"A simple method you can use to stay brutally strong, maintain muscle, and keep your conditioning even when you can’t train as much!These are the same methods I use with athletes who want to stay strong during busy months, hard work seasons, or family commitments.You’ll learn:• How you just need 1-2x strength workouts each week to keep your gains• The best exercises to focus on when you have limited time in the gym• A 2-day weekly training split you can use right away!If you want to stay strong, avoid losing progress, and keep rolling hard all month long, this episode will show you exactly how.Want to kickstart your grappling athleticism in just 30 days?Download the FREE Grappler Accelerator Program HERE:LIFT HEAVY. ROLL HARD.- Coach J 👽

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE! 

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE ➤ www.thestrengthmatrix.com/grappler

The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In this episode, I answer your questions on how to build brutal grappling strength and pack on slabs of muscle!Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE ➤ www.thestrengthmatrix.com/grappler0:00 Introduction0:26 Best Types of Sets For Muscle Growth4:29 How Often Should You Stretch For BJJ6:26 How To Train & Recover When Doing Shift Work12:37 Can I Train The Same Muscle Group Every Day16:57 Pros vs Cons of "Science-Based Lifting"22:17 Best 2-Day Split For Grappling Strength & Muscle Growth28:14 How Many Calories Do You Need To Build Muscle While Training Jiu Jitsu33:57 Meal Timing For Maximizing Muscle Growth & Performance40:21 Top 3 Supplements For Muscle Growth42:30 How Do I Know If I Am Overtraining49:20 Are Lateral Raises A Good Shoulder Exercise For Jiu Jitsu53:00 How To Increase Testosterone While Doing MMA & Strength Training58:08 How To Improve Your Mobility For Jiu Jitsu59:31 Should I Still Go To Jiu Jitsu Even When I'm Sore From The Gym1:03:20 High Reps vs Low Reps For Grapplers

There is a ton of misinformation and BS in the Jiu Jitsu community when it comes to BODYBUILDING training. In today's podcast, I bust the top #7 myths about bodybuilding for Jiu Jitsu and how it can actually help ENHANCE your grappling athleticism!Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"! It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE ➤ www.thestrengthmatrix.com/grappler0:00 Introduction2:10 Debunking the Speed Myth: Bodybuilding Doesn’t Slow You Down!6:18 Best Training Techniques: Mix Isolation and Compound Exercises8:20 Complementing Strength: How Bodybuilding Boosts Jiu-Jitsu Skills12:33 Energy Management: Avoid Burnout When Training14:36 Recovery Tips: Balancing Bodybuilding and Jiu-Jitsu18:27 Muscle Endurance: How Bodybuilding Helps Grappling20:15 Mat Strength: Big Muscles Aren't Everything23:35 Strength Potential: Why Size Matters in Grappling25:19 Cutting Body Fat: The Ideal Percentages for Performance28:54 Strength Training Benefits: Boost Your Jiu-Jitsu30:36 Mobility Matters: Bodybuilding for Greater Flexibility34:21 Skills from Bodybuilding that Help Jiu-Jitsu Performance36:11 Muscle Awareness: How Bodybuilding Improves Grappling39:50 Developing Kinesthetic Awareness Through Bodybuilding45:10 Integrate Techniques: Strength Training Strategies for Grapplers46:56 Training Open-Mindedness: Learn New Techniques Today!50:39 Training Strategies: Balancing Bodybuilding with Jiu-Jitsu52:32 Optimal Bodybuilding Training for Fighters Revealed56:00 Improve Performance: How Compound Exercises Make a Difference

In this episode, I break down the most important steps to follow to maximize muscle growth! Get JACKED as a grappler through hypertrophy training that actually translates to your performance. Multiply your MUSCLE so you can multiply your HUSTLE on the mat!Kickstart your grappling athleticism in just 30 days! Grab my FREE "Grappler Accelerator" training program! 👉🏽 www.thestrengthmatrix.com/grappler0:00 Introduction1:53 Tailoring Training for Grapplers5:37 Nutrition's Role in Muscle Growth7:34 The Importance of Strength Progression11:39 Training Close to Failure for Muscle Gains17:17 The Soreness Myth in Muscle Growth19:03 Effective Training Volume for Hypertrophy22:40 Understanding Minimum Effective Volume24:35 Trusting Yourself Over Influencers28:08 Knowing Your Limits in Training33:05 Increasing Volume for Better Muscle Growth34:47 Optimizing Training Frequency38:36 The Importance of Training Intensity for Hypertrophy44:05 Efficient Exercise Selection for Gains49:13 Importance of Carbs in Training54:33 Balancing Intense Training and Recovery59:31 Smart Weight Gain Strategies1:05:08 Athletic Training While Building Muscle1:10:34 Adapting Workouts to Avoid Stagnation

If you train Jiu-Jitsu long enough, you're gonna deal with some injuries. In this episode, I break down...✔︎ what the latest data says about the most common injuries in Jiu Jitsu✔︎ how to build a more resilient body to decrease the risk of injury✔︎ practical tips on how to train SAFER and SMARTER✔︎ and much more!Protect yourself before you wreck yourself. 💪🏽Ready to kickstart your grappling athleticism in just 30 days?? Tap into my FREE Grappler Accelerator training course! 👉🏽 www.thestrengthmatrix.com/grappler0:00 Introduction3:00 Study Reveals Injury Facts and Prevention Tips 6:30 Common Injury Areas in Grappling 8:40 The Truth About Calf Slicers12:50 Why Strength Training is Key to Staying Safe14:50 Build Strong Muscles to Decrease Injuries18:30 Training Full Range of Motion For Less Injuries 23:30 Sleep and Nutrition: Secrets to Recovery25:00 The Role of Protein in Injuries & Recovery28:40 Newbie Training Tips30:15 Balancing Intensity and Recovery33:40 The Importance of Tapping Early35:20 Choose Safe Training Partners Wisely38:40 Controlled Training for Safer Sparring43:30 Focus on Smart Rehab, Not Gimmick Products45:20 When Injury Happens, Have A Plan48:40 Closing Thoughts

In this podcast, I review YOUR favorite strength exercises for Jiu Jitsu and determine whether they are OVERRATED or UNDERRATED! Discover which exercises will drive up strength gains, and which ones are a waste of time. Lift heavy, roll hard, and enjoy the show!Ready to kickstart your grappling athleticism in just 30 days?? Download the FREE Grappler Accelerator program! 👉🏽 www.thestrengthmatrix.com/grappler0:00 - Introduction1:55 - Trap Bar Deadlifts: The Game-Changer for Grapplers5:49 - Are Barbell Back Squats Overrated for Your Training?7:40 - Specialty Bars: Level Up Your Lower Body Workouts11:33 - Trap Bar Deadlifts + Rotation Work: Finding Balance in Training13:32 - Bosu Balls17:22 - Goblet Squats19:12 - Turkish Getups22:41 - Pistol Squats & Plate Flips24:28 - Thrusters27:59 - Sled Drags29:50 - Wrist Rollers33:23 - Kettlebell Deadlifts35:16 - Jefferson Curls38:52 - Bands in Strength Training40:43 - Iso Shrugs49:30 - Zercher Deadlifts51:18 - Conventional Deadlifts54:53 - Grip Strength59:58 - Front Squats & Zombie Squats1:01:44 - Snatches1:07:04 - Comments from the Lift Heavy Roll Hard Grappling Club

Most BJJ cardio plans suck. In this episode, I break down why they don’t work and show you what actually builds a gas tank that lasts. 🔥In this episode, we cover...• The truth about energy systems in grappling• How breathwork & CO₂ tolerance boost endurance• The best conditioning workouts for serious grapplers• Key supplements to recover faster and roll harderIf you’re tired of gassing out mid-roll or wasting time on the wrong type of cardio workouts, this episode is your roadmap to building a gas tank that never quits!Kickstart your grappling athleticism with our FREE training course: Grappler Accelerator!0:00 Introduction to BJJ Conditioning1:10 Importance of Conditioning in Grappling6:06 Quick Energy for Sprints8:15 Unique Needs of BJJ Conditioning20:21 Balancing Energy Systems in Training23:54 Benefits of Nasal Breathing25:35 Recovery: Key to Success31:08 Enhancing Lung Capacity41:40 Breath Control Techniques50:03 Building an Aerobic Base1:00:43 Improving Your Anaerobic Conditioning For BJJ1:11:39 Using Supplements for Conditioning1:22:17 Improving Skills for Better Performance1:23:57 Conditioning Frequency Based on Your Needs1:27:17 Separating High and Low-Intensity Training1:28:56 Customizing Training for Your Weaknesses1:32:20 Hard Rolling: The Key to Effective Conditioning1:34:03 High-Intensity Training with Recovery Strategies1:37:39 Avoiding Excess Leg Mass in Conditioning1:39:29 Utilizing the Fan Bike for Conditioning Goals1:43:05 Balancing Intensity with Aerobic Training1:44:46 Prioritizing Conditioning as a Competition Approaches1:48:17 Dynamic Efforts to Boost BJJ Performance1:50:00 Challenges in Conditioning Off the Mat1:53:28 Structured Low-Intensity Workouts for Success1:55:21 Understanding Recovery Needs with Intensity1:58:54 Optimizing Off-Season Conditioning for Athletes

Isometric Strength is one of the most important athletic qualities you need as a grappler! In this episode, Coach J breaks down the steps to developing brutal isometric strength, so you can dominate your opponents on the mat, control all positions, and lock up submissions.📲 Start Training Smarter:Unlock the full training system I use with my grappling athletes. Build strength. Pack on muscle. Never gas out.  👉🏽 www.thestrengthmatrix.com🎁 Grab the Free Program:Get the Grappler Accelerator—a 4-week strength & conditioning program built to kickstart your gains on the mat!0:00 Introduction to Isometric Strength1:11 Why Isometrics Matter in BJJ3:11 Tension and Control in Grappling6:06 Mikey Musumichi’s Isometric Techniques8:05 Boosting Muscle Recruitment with Isometrics12:13 Yielding Isometrics for Stability14:25 Building Stronger Tendons18:14 Isometric Training for Rehab20:10 Strength Gains with Isometric Work23:52 Overcoming Sticking Points in Lifts25:51 The Power of Box Squats29:31 Dynamic Movements and Isometrics31:27 Isometrics for Explosive Strength35:18 Endurance Building with Holds37:12 Benefits of Extreme Isometrics40:53 Boosting Strength Through Ballistic Isometrics43:00 Enhancing Resilience in BJJ46:40 Transform Your Performance with Isometrics48:37 Low-Volume Strength Training Explained52:17 Injury Risk Reduction with Isometrics54:10 Maximizing Strength with Minimal Fatigue58:08 Isometrics for Injury Rehab1:00:02 Incorporating Yielding Isometrics1:03:44 Training Smart: Isometric Techniques1:05:40 Testing New Isometric Programs1:09:33 Progressive Isometric Training1:11:18 New Techniques for Effective Training1:15:02 Mastering Yielding Isometrics1:16:46 Combining Isometric and Ballistic Exercises1:20:17 Importance of Perfect Form1:22:04 Tailoring Isometrics for Strength Goals1:25:50 Gradual Integration of Isometrics1:27:38 Isometric Training for Strength and Recovery