Settlage Strength

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Jon on Instagram!Listen to the Hammer & Chisel Performance Podcast!Check out Jon's training and nutrition coaching!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions" order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Josh Bryant on Instagram!Check out Josh Bryant's strength training programs!Read Josh Bryant's books!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Tim Duffy on Instagram!Check out Tim's Wrestling/BJJ Strength Programs!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Drew on Instagram!Listen to the DDT Method Podcast!Join the DDT Method Skool Group!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Dr Mike Piekarski on Instagram!"Treating The Jiu Jitsu Athlete" LIVE East Coast Seminar!Find a rehab provider who understands combat sports! Click here!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026! Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Joey on Instagram!Learn more about Joey's training programs!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Dante on Instagram!Visit Dante's school, Adamas Jiu Jitsu!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing! Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service!Use code "SETTLAGE" at checkout!Get 10% OFF all Marek Health Diagnostic Lab Testing!Use code "SETTLAGE" at checkout!Get 10% OFF your next Troscriptions order! Use code "COACHJ" at checkout!

Follow Steven on Instagram!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!

Follow Deandre on Instagram!Follow Black Box Grappling Club!Check out the Corbe Bros Skool Group!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026! Get 10% OFF Marek Health's Guided Optimization service!Use code "SETTLAGE" at checkout!

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!

Pre Order Graham's Book: "Born To Sprint"!Follow Graham on Instagram!Check out Graham's training programs!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!

Follow Gabe on Instagram!https://www.instagram.com/gaaawwby/Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Access it for FREE at www.thestrengthmatrix.com/grapplerOptimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!https://marekhealth.sjv.io/Z62xV10:00 Introduction5:22 How Powerlifting Can Help Improve Athletic Performance7:48 Best Squat, Bench, and Deadlift Variations For Grappling Strength9:34 Best Exercises For Beginners: Barbells vs Dumbbells vs Machines15:41 Backdown Sets for Extra Strength Gains20:21 How To Avoid Lower Back Pain When Lifting Heavy25:18 Planning Out 1 Full Year of Training For BIG Competitions30:03 Focus on Quality Over Quantity32:00 How to Use "Post-Activation Potentiation" For Huge Gains In Strength & Power39:16 If You Can't Do Olympic Lifts, Do THESE Exercises Instead44:28 Periodization: Plan Your Training Year For PEAK Athleticism46:02 Strongman Exercises For Grappling Strength & Power54:08 Best Resources For Strength Coaches59:59 Triathlon Challenge

Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Access it for FREE at www.thestrengthmatrix.com/grapplerOptimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout! 👉🏽https://marekhealth.sjv.io/Z62xV1

Follow Arturo on Instagram!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Access it for FREE!Optimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service!Use code "SETTLAGE" at checkout!00:00:00 - Intro00:01:55 - Stories From Super Training Gym00:08:45 - Arturo's History of Martial Arts00:10:55 - Lessons In Leadership From Arturo's Time As An Army Ranger00:19:13 - Master's Athletes Need To Avoid THESE Training Mistakes00:24:36 - How To Increase Your Grappling Work Capacity00:37:47 - How To Program Your Conditioning Work Off The Mat00:42:06 - Isometric Training For Grappling Strength00:51:50 - Culture of Judo vs BJJ01:06:40 - TRT For Masters Athletes01:10:52 - Arturo's Opinion On Ecological Training01:14:43 - Resources For Those Wanting To Become A Better Coach

Follow Jake Benson on Instagram! 👉🏽https://www.instagram.com/jakeyb_43/Check out Yforia Supplements! 👉🏽 https://yforia.shop/Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Access it for FREE at www.thestrengthmatrix.com/grapplerOptimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout! 👉🏽https://marekhealth.sjv.io/Z62xV100:00:00 - Intro00:02:07 - What It's Like Rolling With Mason Fowler00:03:10 - The Biggest Thing Holding Back Peak Performance On The Mat00:11:19 - How To Have More Energy For Evening Jiu Jitsu Training00:20:43 - Using Injectable L-Carnitine, Citicoline, & DADA For Better Energy In Jiu Jitsu00:28:34 - Boost Recovery From Training With Injectable Glutathione00:35:24 - How To Break Through Plateaus In Training & Performance00:41:48 - Timing Injectable L-Carnitine & Glutathione For Peak Performance & Recovery00:45:48 - How To Build Muscle & Burn Body Fat For Combat Sports01:01:46 - Do You Need To Cycle Injectable L-Carnitine?01:10:02 - Supplements To Enhance Rehydration Post Weigh In01:12:18 - How To Use Cryo Therapy To Cut Weight For Combat Sports

Follow Duncan Ness on Instagram! Check out Duncan's "Weight Cut Academy"!Kickstart your grappling athleticism in just 30 days with my FREE training course: ⁠⁠Grappler Accelerator⁠⁠🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF ⁠⁠Marek Health's Guided Optimization⁠⁠ service!Use code "SETTLAGE" at checkout!00:00:00 - Intro00:01:32 - How Duncan Got Into Jiu Jitsu & Studying Nutrition00:04:41 - The Importance of Carbohydrates Post Training00:10:33 - What To Eat BEFORE Training BJJ00:19:38 - How To Properly Hydrate For Lifting Heavy & Rolling Hard00:26:26 - Best Supplements For Jiu Jitsu Athletes00:42:11 - How To Cut Weight For BJJ

Follow Kaelan Jones on Instagram!Check out Kaelan's training programs!Kickstart your grappling athleticism in just 30 days with my FREE training course: ⁠Grappler Accelerator⁠🔥Optimize your Health, Strength, and Performance in 2026!Get 10% OFF ⁠Marek Health's Guided Optimization⁠ service!Use code "SETTLAGE" at checkout!00:00:00 - Intro00:01:42 - Transitioning From Wrestling to BJJ00:04:40 - Programming For Grappling Strength: Triphasic Training Overview00:17:58 - What Are Extreme Isometrics?00:21:40 - Exercise Variation & Working Around Injuries00:25:30 - Recovery Markers & When To Pull Back In Training00:29:11 - Why Training The Oblique Sling Is Underrated For Explosive Power00:36:56 - Full Week of Strength Training For BJJ Breakdown00:01:59 - What Everyone Gets WRONG About "Condensed Conjugate"01:05:03 - Science-Based Lifting vs. Actually Training In The Gym01:08:45 - Kaelan's Biggest Perspective Change On Strength Training

Follow Cory Gregory on Instagram!Get JACKED with Cory's training and nutrition plans!Check out Cory G's Max Effort Muscle Supplements!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler AcceleratorOptimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service!Use code "SETTLAGE" at checkout!

If you want to start training Jiu Jitsu, THIS is what you need to know before your first training session!In this episode, I interview Andrew Zaragoza! Andrew is a BJJ practitioner, a podcast producer, and entrepreneur. Andrew has learned from some of the best grapplers in the entire world, including Giancarlo Bodoni, Nicky Rod, Roger Gracie, Nicholas Meregali, and Mason Fowler.If you have a message that you want to share with the world, you need a podcast! Reach out to Andrew on...➤ Instagram: https://www.instagram.com/iamandrewz/?hl=en➤ PursuePodcasting.com Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Access it for FREE at www.thestrengthmatrix.com/grapplerOptimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service!Use code "SETTLAGE" at checkout! 👉🏽 https://marekhealth.sjv.io/Z62xV1

I've spent over 13 years lifting heavy & rolling hard. These are the 9 lessons I learned along the way that have helped me make faster progress on the mat and develop elite grappling athleticism!Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥Access it for FREE at www.thestrengthmatrix.com/grapplerOptimize your Health, Strength, and Performance in 2026!Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!👉🏽 https://marekhealth.sjv.io/Z62xV1

Make 2026 the year you become JACKED & DANGEROUS on the mat! Join the 2026 Mat Jacked Challenge!https://www.thestrengthmatrix.com/2026-mat-jacked-challengeLIVE on January 5th-7th! Learn the system I use to help grapplers pack on slabs of muscle, develop brutal grappling strength, and never gas out!LIFT HEAVY. ROLL HARD.- Coach J 👽

The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In episode 29 of the Settlage Strength Podcast, I'm breaking down the 3 STRENGTH TESTS you can use to measure your strength for Jiu Jitsu!You'll learn...- The Minimum, Base, and ELITE strength standards for grapplers- How to progress in your bodyweight strength in Pull Ups, Dips, and Nordic Curls- Why these 3 strength tests are the best place to start to get JACKED & DANGEROUS in 2026!Download the FREE Grappler Accelerator Program here:https://www.thestrengthmatrix.com/grapplerLIFT HEAVY. ROLL HARD.- Coach J 👽

If you are trying to become brutally strong for Jiu Jitsu, but are not seeing your strength gains show up on the mat...This episode is for you.In this episode, I break down the harsh truth about why most grapplers are not getting stronger (even though they’re working out in the gym).This isn’t about effort. It’s about following the RIGHT blueprint for brutal grappling strength.You’ll learn:• Why your current lifting split isn't transferring strength to the mat• The biggest strength training mistakes grapplers make• What actually builds brutal grappling strengthIf you’re tired of spinning your wheels and want strength that actually carries over to rolling hard on the mat, tap into this episode.Download the FREE Grappler Accelerator Program HERE!LIFT HEAVY. ROLL HARD.- Coach J 👽

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

Still running a random bodybuilding split you found on Reddit? You’re leaving strength and athleticism on the table. In this episode, I break down how to use the Conjugate Method to get brutally strong, explosive, and well-conditioned for Jiu Jitsu.You’ll learn how to organize your training week, rotate exercises strategically, and avoid the most common mistakes grapplers make when trying to lift for performance.📲 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 👉🏽 https://www.thestrengthmatrix.com/grappler0:00 - Introduction to Conjugate Training6:00 - How Conjugate Training Boosts Your Athletic Skills8:00 - The Importance of Balancing Strength and Explosiveness12:00 - Max Effort Method: Lift Heavy to Get Stronger14:00 - Why Heavy Lifting Builds Muscle Coordination18:00 - Dynamic Effort Method: Train for Speed and Power20:00 - Using Explosive Movements to Improve Your BJJ23:00 - Repetition Effort Method: Building Your Endurance31:00 - Creating a Balanced BJJ Strength Training Plan36:00 - When to Do Max Effort Lower Body Workouts41:00 - Tips for Choosing Secondary Movements45:00 - Building Upper Body Strength with Compound Lifts52:00 - Starting Your 4-Day Conjugate Training Split55:00 - How to Do a 3-Day Condensed Conjugate Workout1:01:00 - Beginner's Guide to Max and Dynamic Effort Days1:06:00 - How Conjugate Training Fits BJJ Training Phases1:12:00 - Why You Should Rotate Your Exercises1:13:00 - Using Kettlebells and Sandbags in Training1:17:00 - Recovery Tips to Maximize Your Progress1:19:00 - How Sleep Can Improve Your Training Results1:22:00 - Are Olympic Lifts Right for Grapplers?1:24:00 - Benefits of Olympic Lifts for Explosiveness1:28:00 - Balancing Heavy Lifting and Recovery1:32:00 - Listen to Your Body: The Key to Avoiding Injury1:34:00 - Final Thoughts on Strength Training for Grapplers

Most grapplers waste money on useless supplements.In this episode, I break down my exact weekly supplement stack—what I take, why I take it, and how it helps me lift heavy, recover faster, and roll harder.No fluff. No hype. Just the real stuff that’s worked for me and the athletes I coach.🧠 Inside This Episode:My full pre-training, intra-workout, and post-training stackWhy I use injectable carnitine, ATP, and citicolineHow to time your supplements around lifting & rollingThis isn’t a “copy my stack” episode. It’s a guide to thinking smarter about what you put in your body—and getting more out of your training.📥 Grab my free grappling training program HERE:👇 Questions? Drop them in the comments. I reply to as many as I can.

I hit 40k subscribers on YouTube! To celebrate, I answered questions from the Lift Heavy Roll Hard Grappling Club!📥 Grab your FREE training program — Grappler Accelerator!0:00 40k Subscriber Q&A Kickoff  1:18 Should You Do Feeder Workouts or Extra Recovery Workouts?  9:24 Dune Messiah Movie Hype – Am I Excited for Dune 3?  11:03 Is Science-Based Hypertrophy Really Best for BJJ?  14:08 Should “Run Far” Be Added to LIFT HEAVY ROLL HARD?  15:31 Mike Mentzer Training – Is 1 Set to Failure Good for Grapplers?  21:29 Can You Just Train for Aesthetics and Still Be Good at Jiu Jitsu?  23:32 How to Safely Return After an MCL Sprain  27:36 Nervous About Competing for the First Time? Here’s My Advice  33:26 Training Week Breakdown for BJJ Competition Week  43:01 What I Eat Before and On the Day of a BJJ Competition  49:08 Thoughts on Mark Bell’s Sugar Diet – Insane or Genius?  52:18 Elbow Pain in the Gym? Here’s How to Fix It  54:54 When Should You Add More Weight in Lifting?  57:15 Should You Train More Than 2-3x/Week or Just Lift Heavier?  59:27 Should You Bulk or Cut First If You Want to Get Lean & Jacked?  60:36 How to Start Strength & Conditioning for Jiu Jitsu  61:25 How to Heal Elbow Tendonitis from Lifting & Jiu Jitsu

In this episode of the Settlage Strength Podcast, I break down exactly what to eat before, during, and after training so you can build strength, recover faster, and feel your best on the mats.Most grapplers are either skipping meals, slamming energy drinks, or trying the latest YouTube diet trend—and it's wrecking their recovery.This episode gives you a simple, proven nutrition framework I use with all my 1-on-1 athletes to fuel hard training, reduce soreness, and build serious muscle.Whether you're training 2x/day or just trying to avoid gassing out at open mat, this episode gives you the exact protocols to dial in your food, timing, and supplements for real results.🔑 What You'll Learn:– The most common nutrition mistakes grapplers make– How to structure meals for energy, strength & endurance– The 3-phase framework for building high-performance nutrition habits– Pre-training meals that boost performance (without slowing digestion)– Intra-training shake formulas for 75+ minute sessions– Post-training meals to supercharge recovery– My top 3 supplements every grappler should take📥 Grab your FREE training program — Grappler Accelerator!This includes a complete 4-week S&C program, clean diet guide, recovery protocols, and more. Join 1,000+ grapplers who are already lifting heavy & rolling hard!

In this episode, I break down EXACTLY how I structured my last 6-month bulk to build slabs of muscle, get brutally strong, and still stay conditioned enough to roll without gassing out. I cover the full training split I followed, how I balanced lifting and Jiu Jitsu, why I’m switching into a triphasic training block now, and what’s changing in this next phase of my training.🧠 This is a training chat episode — meant to be played while you're driving to the gym, commuting to class, or getting in your zone before training.🔥 FREE TRAINING PROGRAM FOR GRAPPLERSWant to get stronger, build more muscle, and improve your conditioning in 30 days? Download the Grappler Accelerator — my FREE training program built specifically for grappling athletes:👉 https://thestrengthmatrix.com/grappler

How strong is strong enough for Brazilian Jiu Jitsu?In this episode of the Settlage Strength Podcast, Coach J breaks down the exact strength standards every serious grappler should aim for. Whether you're new to the gym or smashing big numbers on the barbell, this episode will help you find your weak points—and fix them.You’ll learn:✔︎ The 3 bodyweight strength tests every grappler must pass✔︎ The barbell standards for squat, deadlift, bench, and overhead press✔︎ Why strength is the foundation of durability and performance in BJJ✔︎ Proven methods to build your pull-ups, dips, and Nordic curls✔︎ How to program your strength work if you actually want it to transfer to the mat💪 If you train hard but still feel like you're getting tossed around on the mat, this episode is for you.🔥 Download the FREE Grappler Accelerator ProgramA complete 4-week training plan to kickstart your grappling athleticism:👉 https://www.thestrengthmatrix.com/grappler

I (Coach J) answer YOUR QUESTIONS in this bonus episode of the Settlage Strength Podcast!👇 Get the FREE Grappler Accelerator program:https://thestrengthmatrix.com/grappler

Most grapplers train hard—but still feel weak, tired, or injured. Why?In this episode, I break down the 6 principles of strength training every grappler needs to follow to get brutally strong, pack on slabs of muscle, and feel great on the mats.You’ll learn:✔︎ How to train for grappling (not just random workouts)✔︎ How to get stronger without burning out✔︎ Why most BJJ strength programs don’t work✔︎ How to fix your training and start making real gainsThis is the exact system I use to help athletes LIFT HEAVY & ROLL HARD!👇 Get the FREE Grappler Accelerator program:https://thestrengthmatrix.com/grappler