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Strength Training 101

METHODS are many, PRINCIPLES are few. Methods change, but principles hardly do. It’s pretty easy to get buried in all of the strength training information available on the interwebs. How do you sort through the noise to actually know what will cause your body to adapt and improve? By understanding the basic principles of physiology, …

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Conditioning for BJJ

What is the “gas tank” in BJJ? When somebody seems to have an endless gas tank in BJJ, you might hear that the person must have good “cardio.” But to think that this is due to a single physiological variable (like aerobic capacity, or cardio) is vastly oversimplifying the issue. Let’s start with the two …

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If you weight train to BURN CALORIES, you’re doing it WRONG!

YOU BURN FAR MORE CALORIES OUTSIDE OF THE GYM THAN INSIDE At best, exercise accounts for only 5-10% of daily energy expenditure, and typically leads to a REDUCTION in calories burned outside of the gym due to fatigue (I’ll cover non-exercise activity thermogenesis, or NEAT, in another post soon). Focusing on the calories burned during …

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“Muscle Confusion” is BS!!

IF YOUR TRAINING IS RANDOM, YOUR RESULTS WILL BE RANDOM TOO There’s simply no need to “keep your body guessing” where strength training is concerned. Your muscles are never confused! They response exactly to the exact stimulus/tension placed upon them To properly apply progressive overload means repetition. If you find that boring, well tough shit, …

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5 Things You Aren’t Doing to Improve Your BJJ Game

5 easy hacks to work smarter, not harder Brazilian Jiu-jitsu is a rapidly growing sport, and the evidence is everywhere: bigger tournaments, more sponsors, larger cash prizes, rapid evolutions of competition-tested technique, etc. You name it, BJJ is on the rise! One way in which BJJ is still lagging behind other major sports is the …

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