TMGP Ep 44 with the blackbelt BJJ athlete, world-class strength and performance coach Alex Sterner

Today, we're joined by none other than Alex Sterner — a Brazilian Jiu-Jitsu black belt under the legendary Andre Galvao, and one of the world’s top strength and conditioning coaches in the sport of BJJ. Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning team behind elite grapplers like the Atos squad, who’ve racked up multiple IBJJF World Titles. With a Bachelor’s in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex blends cutting-edge science with real-world experience, training some of the best in the game — including Andre Galvao, JT Torres, and Lucas Barbosa. In this episode, Alex breaks down how to optimise muscle growth, enhance athletic performance, and prepare your body for the unique demands of competitive Brazilian Jiu-Jitsu. He also dives into his powerful philosophy of “movement optimism” — a mindset shift that challenges traditional views on pain, posture, and rehab. Get ready to be inspired by Alex’s journey, his passion for performance, and the wisdom he's gained from training the world’s best. From frustrated to fit — The MUSCLE GROWTH Podcast helps you get bigger, stronger, and better with evidence-backed strategies, tools, and tips from our expert guests — the Gains Gurus — for building muscle, gaining strength, improving health, and increasing longevity. In today’s episode, we dive into a wide range of insights, including: Plyometrics and the accessibility of jumping – why explosive movement should be part of everyone’s training, regardless of level. The fear of being a beginner – how ego and discomfort prevent progress in new skill domains. Developing explosiveness and power – effective strategies to build speed, force, and athleticism. Training female athletes – navigating unique needs while addressing and combating predatory behaviour in the fitness space. Goal-specific training – tailoring programs to match individual outcomes, from muscle gain to sports performance. The role of isometrics – using static holds for joint resilience, control, and performance gains. Autoregulation and managing fatigue – learning to adjust in real-time to optimise recovery and long-term progress. Sports-specific training for BJJ – aligning strength and conditioning with the unique demands of grappling. And so much more! Get ready for a truly informative episode.