BJJ Strong Podcast

The risk of injury when training BJJ is pretty high. A whole heap of survey studies have been done on grapplers to determine the injury rate and draw lessons to figure out why. While not the same, there has been significant progress made in other full-contact sports to reduce the risk of injury. One of the universal findings is that lifting weights reduces the risk of injury for athletes by about 50%. ________________________________________________ Resources Mentioned ⚡ Free Training Program: https://www.bjjstrongonline.com/Strong-For-BJJ-Free-Program My best programs: https://bjjstrongonline.com/store My free program quiz: https://www.bjjstrongonline.com/quiz Fatigue Management Video: https://youtu.be/xIfCXrFl6rY Use code "BJJSTRONG" to save $20 on the Performance & Longevity Course here: https://courses.jordanteachesjiujitsu.com/courses/performance-longevity ________________________________________________ TIMESTAMPS 0:00 Injury risk in BJJ 0:50 What causes injuries in BJJ? 1:45 Select your training partners 3:27 If you're injured... probably don't train or at least tell someone 4:50 Educated yourself on safe vs. dangerous techniques 7:33 Follow a strength performance program 9:57 Dynamic warm-ups and mobility 11:50 BJJ Strong Online promo ________________________________________________ #bjj #jiujitsu #brazilianjiujitsu #strengthtraining #getstrong Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre

Over the years of working with grapplers worldwide, I have learned through results what works and what doesn't. I'm going to condense as much of the lessons learned as I can into 35 minutes so you can get the learnings without the pain. Resources Mentioned ⚡ 1. Exercises for BJJ Video Series: https://youtu.be/O56aGhdNtcE 2. Free mobility warm-up & cool-down guide: https://www.bjjstrongonline.com/free-jiu-jitsu-mobility-program 3. 30-Day Jiu Jitsu Mobility Challenge: https://youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy&si=q9CqSmwD1wPoiOtE 4. Fatigue management video: https://youtu.be/xIfCXrFl6rY 5. My programs: https://www.bjjstrongonline.com/ ________________________________________________ TIMESTAMPS 0:00 optimise your performance 0:15 3 Critical areas of BJJ performance 0:26 Lifting weights for grappling summarised 6:30 How to structure a strength program 11:20 Mobility and stability 15:31 Jiujitsu gas tank 23:17 Fatigue management and recovery 31:34 how to structure your schedule for a comp ________________________________________________ #bjj #jiujitsu #brazilianjiujitsu #strengthtraining #getstrong Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre

Tactical Guide to Fatigue Management for Grapplers This podcast walks you through a tactical approach to monitoring, assessing, autoregulating and managing your fatigue from combat sports and grappling. Free program quiz here 👉 https://www.bjjstrongonline.com/quiz 30-Day Jiu Jitsu Mobility Challenge 👉 https://www.youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy Free Mobility Guide 👉 https://www.bjjstrongonline.com/free-jiu-jitsu-mobility-program Get my free program here 👉 https://www.bjjstrongonline.com/Strong-For-BJJ-Free-Program Work with my 1-on-1 👉 http://bjjstrongonline.com/1-on-1-coaching TIMESTAMPS 0:00 BJJ demands a lot from your body 0:34 What is fatigue in BJJ? 3:10 How to measure your fatigue 9:59 BJJ Fatigue Management Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre

Free program quiz here 👉 https://www.bjjstrongonline.com/quiz 30-Day Jiu Jitsu Mobility Challenge 👉 https://www.youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy Free Mobility Guide 👉 https://www.bjjstrongonline.com/free-jiu-jitsu-mobility-program Get my free program here 👉 https://www.bjjstrongonline.com/Strong-For-BJJ-Free-Program If your jiu jitsu gas tank sucks, it's holding you back from your potential on the mats. If you still think the best approach to improve your conditioning is to "just roll more", you may need to think again. Just showing up for training is not enough to get ahead (it's the minimum to participate). ________________________________________________ TIMESTAMPS 0:00 Fix your gas tank 0:29 Scandinavian detour 1:50 Try my free quiz 2:10 VO2 Max for Jiu Jitsu (the research) 6:40 What is jiu jitsu gas tank anyway? 12:13 Aerobic Base Training 14:02 VO2 Max Training 16:35 Work Capacity 19:17 Training schedule example 20:42 Leave me a comment! ________________________________________________ #bjj #jiujitsu #brazilianjiujitsu #strengthtraining #getstrong Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre

Evaluate, unlock and strengthen your guard by improving your "knees-to-chest" movement pattern. A guiding principle of guard retention is... Keep your knees to your chest. In this video, I explore how to unlock and strengthen that movement pattern to help you on the mats. Timestamps: 0:00 Unlock Your Guard 0:15 Guiding Principles Of Guard Retention 1:37 How To Get Your Knees To Your Chest 3:20 Knees To Chest Checklist 4:48 Unlock and Strengthen 6:32 Practical Takeaways & Summary RESOURCES & REFERENCES: 🎁Resources: Jiujitsu Mobility Warm-Up and Cool-Down Program (Free): https://kieren95lefevre.activehosted.com/f/11 BJJ Strength Program (Free) https://kieren95lefevre.activehosted.com/f/5 30-Day Jiujitsu Mobility Challenge (Free) https://www.youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy&si=q9CqSmwD1wPoiOtE BJJ Strong Online 'Move' Program https://www.bjjstrongonline.com/#section-1694545052934 BJJ Strong Online Movement Library https://www.bjjstrongonline.com/#section-1694545052934 📋References: Jiujitsu Theory Course: https://courses.jordanteachesjiujitsu.com/courses/jiu-jitsu-theory-course Jordan Teaches Jiujitsu - YouTube Channel  @JordanTeachesJiujitsu Becoming a Supple Leopard - Dr Kelly Starrett: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?keywords=becoming+a+supple+leopard&sr=8-1 Analysis of guard retention at the highest level of BJJ competition - Lachlan Giles YouTube Video: https://www.youtube.com/watch?v=OXGtlW3yj3w&ab_channel=AbsoluteMMAStKilda-Melbourne 10-Minute Squat Test: https://www.youtube.com/watch?v=vH72ycz0NOo&ab_channel=TheReadyState 🔗Links & Contact Download the FREE S&C Program for BJJ Here: https://kieren95lefevre.activehosted.com/f/5 BJJ Strong Online: https://bjjstrongonline.com/ #bjj #jiujitsu #brazilianjiujitsu Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: https://www.youtube.com/channel/UCIaKjMaxulD926kCAphUv_A?sub_confirmation=1

Is this episode we cover: Isometric training for grapplers, the science The 3 different types of muscle contractions The different types of isometric training How to implement isometric training into your routine Different scenarios where isometric training will benefit you Resources Mentioned: Episode on Power: https://youtu.be/AO2J0b7cJMQ?si=fJ_0IoVgURrFitH2 Episode on Strength: https://youtu.be/SZghcpOOf7Y?si=tPpC6PXa9S-Rq_q3 BJJ Strong Online: https://www.bjjstrongonline.com/ Timestamps: 0:00 Iso Strength = Grappling Strength 0:35 Chapters 0:47 Isometric Training for Grapplers 2:12 3 Types of Contractions, 2 Types of Isometrics 5:53 How to add Isometrics to Your Program Download the FREE S&C Program for BJJ Here: https://kieren95lefevre.activehosted.com/f/5 BJJ Strong Online: https://bjjstrongonline.com/ #bjj #jiujitsu #brazilianjiujitsu Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: https://www.youtube.com/@kierenlefevre

"Develop Unstoppable POWER for BJJ" In this episode, we cover: - What is Power? - The story of two athletes - How to Train for Power - Two athletes revisited - Summary Timestamps: 0:00 Intro 0:47 What is Power 4:31 The Story of Two Athletes 6:04 How to Train for Power 16:50 Two Athletes Revisited 18:00 Summary Resources Mentioned: Episode 001 "How to Get Strong for BJJ": https://www.youtube.com/watch?v=SZghcpOOf7Y&t=840s&ab_channel=KierenLefevreJiujitsu Download the FREE S&C Program for BJJ Here: https://kieren95lefevre.activehosted.com/f/5 BJJ Strong Online: https://bjjstrongonline.com/ #bjj #jiujitsu #brazilianjiujitsu Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre

A basic introduction to sports performance nutrition for BJJ. For a full nutrition course check out BJJ Strong Online. Chapters: 0:00 Intro 0:33 What makes jiujitsu-specific nutrition “different” 2:44 Calories and Macro Nutrients 14:41 Body composition for jiujitsu athletes 25:49 BMR and TDEE 30:00 Calculating your Macros 39:37 Calorie-Counting Alternatives 44:35 Putting it All Together 46:59 FAQ’s Download the FREE S&C Program for BJJ Here: https://kieren95lefevre.activehosted.com/f/5 #bjj #jiujitsu #brazilianjiujitsu Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: https://www.youtube.com/@kierenlefevre

BJJ Specific Training Program and Why It's SO Important This is episode 004 of the BJJ Strong Podcast. In this episode, we cover: In this episode, we cover: 1. The limitations of Jiujitsu 2. The athletic profile of a jiujitsu athlete 3. Non-sport-specific training vs. sport-specific training 4. The Key Elements to a Jiujitsu-Specific Training Program 5. Putting Together a Program for BJJ Performance 6. Summary Download the FREE S&C Program for BJJ Here: https://kieren95lefevre.activehosted.com/f/5 #bjj #jiujitsu #brazilianjiujitsu Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre Chapters: 0:00 Intro 0:14 The Chapters 0:32 The Limitations of Jiujitsu 4:11 The Athletic Profile of a Jiujitsu Athlete 11:27 Sport Specific vs. Non-Sport Specific Training 13:04 The Key Elements to a Jiujitsu Specific Training Program 16:19 Strength 17:07 Power 18:15 VO2 Max 21:57 Zone 2 and Aerobic Base 25:38 Putting Together a Program for Jiujitsu Performance 28:49 Summary 31:22 Resources and Support

How to Recover for BJJ | The Ultimate Jiujitsu Recovery Guide This is episode 003 of the BJJ Strong Podcast. In this episode, we cover: 1. The science behind recovery and damage 2. Overreaching 3. Muscle Soreness from BJJ and what to do about it 4. How to reduce muscle soreness 5. The 3 Primary Pillars of Recovery 6. Training protocols 7. Sleep 8. Nutrition 9. Summary Download the Free Jiujitsu Mobility Program here: https://drive.google.com/file/d/1rbB5WgH6A2-bteXWrKXN4ZFT0qpOs31w/view?usp=sharing Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre Chapters: 0:00 Why recovery is important for BJJ 0:30 The Chapters 0:40 The Science Behind Recovery and Damage 2:04 Overreaching 4:30 Delayed Onset Muscle Soreness (DOMS) 5:27 Reducing Muscle Soreness 8:08 The 3 Pillars of BJJ Recovery 10:19 Warm-Ups 11:15 Cool-Downs 12:28 Sleep 13:41 Sleep Trackers 15:16 Supplements for Sleep 17:31 Nutrition for BJJ Recovery 18:41 Summary #bjj #jiujitsu #brazilianjiujitsu

How to Get Jacked for BJJ | The Complete Beginners Guide This is episode 002 of the BJJ Strong Podcast. In this episode, we cover: 1. Why should you bother getting jacked for BJJ? 2. A brief look at the science behind muscle hypertrophy 3. Muscle Hypertrophy Best Practises and how to adapt them for Jiujitsu Athletes 4. Summary 5. Where to go next and resources Download the Free Strength Program here: https://www.bjjstrongonline.com/links Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: @KierenLefevre Chapters: 0:00 Getting Jacked will Improve Your Performance 0:13 What's Coming Up... 0:31 The Benefits of Hypertrophy for Jiujitsu 2:26 Muscle Hypertrophy Science 3:28 What is Hypertrophy? 5:18 Best Practises and how to Adapt them to Jiujitsu 6:27 Rep Range and Weight Selection 8:54 Rest Time Between Sets 10:00 Lifting Tempo 11:43 Periodisation and Training Cycles 14:24 Adapting a Hypertrophy Program 16:15 Sets and Reps 18:28 Exercise Selection 22:55 Recovery 23:59 Summary 25:04 Where to Go Next and Resources

"The Complete Beginner Guide to Getting Strong for BJJ" This is episode 001 of the BJJ Strong Podcast. In this episode, I cover a "surface-level" introduction to strength training for jiujitsu to improve your performance on the mats and reduce your risk of injury. Download the Free Strength Program here: https://www.bjjstrongonline.com/links Kieren's Best Resources: 💪BJJ Strong Online: https://bjjstrongonline.com/ 🔗Links: https://www.bjjstrongonline.com/links 📱 Connect with Kieren: Instagram: https://bit.ly/kierenig TikTok: https://bit.ly/kltiktok YouTube: https://bit.ly/kierenyt Chapters: 0:00 The Advantages of Getting Strong for BJJ 0:45 The different "types" of strength for BJJ 4:19 Isometric Strength 6:23 Power 8:23 Core | Grip | Carry | Rotation 13:38 Training Splits for BJJ 16:00 Exercise Selection 20:00 Sets and Reps 24:36 Autoregulation and RPE 26:54 Optimal Sets for a BJJ Strength Program 28:53 The Free BJJ Strength Program