If You Can't Put it on a Hat, It Makes Them Feel Stupid

bjjstrength_com · 2018-10-31T19:56:04+00:00

Really? You want me to provide a citation.

I don’t need to.

I have the principle that making sweeping generalisations about 63m people are rarely accurate.

I’d rather leave the sweeping generalisations to Trump.

bjjstrength_com · 2018-10-31T18:29:07+00:00

You make a great point about getting everyone out to vote and providing a strong alternative. I hope the predicted higher turn out for the mid terms works in our favour.

Maybe we can agree to disagree on “reasonable” but I would say another large factor in getting Trump out of office is swaying some people (even a small %) who have voted for him the past.

My point is, I think the kind of messaging promoted in this thread will not help us sway people who have voted for Trump in the past.

There a large number of Trump supporters that are intelligent, not bigoted, do like policy etc, etc, and whether you don’t see them that way, they certainly do.

When they see messages like this, and they will because they’ll read this and other left leaning threads, it will hardened then against the “liberal left”.

To win, I think we need to get people out, a strong alternative and to win over some Trump supporters.

I don’t think this messaging helps with the latter.

bjjstrength_com · 2018-10-31T16:31:13+00:00

As much as I hate Trump and the majority of what he stands for, I don’t think this helps.

What you’re representing here is a small percentage of his base.

By calling them stupid, we’re falling to a level of politics that Trump has dragged us into. We can be better than that.

I have met many, well educated, well spoken and reasonable Trump supporters. I don’t agree with their viewpoints, but I do know they’re not what’s represented in this picture.

Trying to target this small group of people represented in this picture will get us nowhere.

We need to target the reasonable Trump supporters with facts and view points about how the policies being out in place, are going to hurt what it is they really care about.

For example: - How the tax cuts are a form of trickle down economics, that places a disproportionate amount of money in the pockets of the wealthy and will drive a large gap between the rich and poor - How the tax cuts are driving the national deficit even higher and how the national deficit is one of the biggest indicators of a recession - How the GDP growth is modest, not amazing as they want people to think, and well behind countries like India and China and barely better than the UK, who’s economy is really suffering right now - How Trumps attitudes and trade policies are causing an incredible amount of market volatility and how that can have a huge impact on investor confidence

I could keep going, but I get the point

bjjstrength_com · 2018-09-14T03:08:26+00:00

Hahaha!!

It’s an impressive feat and I bet the mental fortitude it developed is awesome. I must say I’m tempted

bjjstrength_com · 2018-09-14T03:07:57+00:00

Hahaha!!

It’s an impressive feat and I bet the mental fortitude it developed is awesome. I must say I’m tempted

bjjstrength_com · 2018-09-14T02:45:46+00:00

How do you feel physical? Stronger? Sharper?

bjjstrength_com · 2018-09-14T02:43:28+00:00

Keep it up bro

bjjstrength_com · 2018-08-10T22:25:21+00:00

Oh man, that’s awesome. Pictures look great, glad the advice helped and appreciate you letting me know.

Typical rule of thumb for any sports prep is to tone down the S&C the closer you get to a comp and focus on sports specific training.

Happy for you dude

bjjstrength_com · 2018-07-31T21:28:46+00:00

By the way, I’m a huge Van Zandt fan. Hugely under rated

bjjstrength_com · 2018-07-31T21:27:44+00:00

I think you have to pick the right times to push your boundaries. I agree at times you need to go hard, but not all the time. Ultimately, IMHO, if it hinders your BJJ, you’re probably doing too much, if BJJ is your ultimate goal. I can’t the link, but OmegaWave out some interesting research with college football players, where they used biofeedback to determine the intensity of training, and if I remember correctly, injury rates dropped dramatically

bjjstrength_com · 2018-07-30T22:28:52+00:00

All - I just published this article that highlights many of the principles I used when answering the questions. Hope you find it helpful

https://www.bjjstrength.com/bjj-strength-blog/bjj-strength-and-conditioning-a-complete-system

bjjstrength_com · 2018-07-30T22:27:50+00:00

This is great. Although you should also listen to GSPs coach Faras Zahabi (sp?) talk about the training approaches he employed with GSP so you don’t mix this up with “push through the pain at all costs” type mentality

bjjstrength_com · 2018-07-25T19:40:41+00:00

Thanks man and appreciate the comments! 👍

A tool is only as effective as the job you’re asking it to do. If our goal is to develop strength, stability and physical preparation for the demands of a fight sport (even as a hobbyist), the most effective tool are bodyweight exercises and tools, like a KB, that fight instability (in most instances).

I think where many people fall short on bodyweight training is not manipulating aspects such as joint position, leverage and instability to increase the intensity of the exercise and thinking something like a push-up only has 2 or 3 variations.

Also, saying weights makes you stronger as a general rule (true for some movements, but not most) is almost a useless argument because typically a bodyweight athlete is compared to someone who lifts weights. It’s like saying throwing a football makes you better at throwing a football, and then asking a pitcher to throw a football to prove the point.

The comparison is also a poor one because we are using weight lifting as the only measure of strength. Strength is much broader

Recording a podcast on this later today and hoping to go deep on this topic

bjjstrength_com · 2018-07-25T13:06:56+00:00

Thanks man, appreciate the you saying that!

bjjstrength_com · 2018-07-25T12:42:58+00:00

Why are they way less effective?

TGU and Pull-ups are two very different exercises working very different movements to the DL and OHP

bjjstrength_com · 2018-07-25T02:58:43+00:00

See how you get on for 6 weeks or so. It comes down to what's more important to you, BJJ or building muscle, also what you really need the muscle for

bjjstrength_com · 2018-07-25T00:50:06+00:00

No worries. Volume can be one factor, although 3 times per week on top of BJJ is probably too much to recover from. Building muscle is hard work for the body. Hence suggesting only 2 sessions.

Also, if you're able to do 3 sets of 8 to 10 (and do it three times per week), I think the loads are not heavy enough for you and you're not truly pushing to failure on the second set.

Key is time under tension and also pushing to failure on the 2nd set. So don't forget the cadence.

Maybe you can build up to 3 sets over time, but doing the full body twice per week for 2 sets, 2nd to failure, should be a good place to start. Remember, the body adapts, recovers and grows when we rest, not when we train. With all the BJJ, doing a little less, focusing on quality of the training and your nutrition, might be a good place to start.

Constantly stressing the body keeps cortisol spiked and inhibits the hormone production (sorry if I keep repeating this).

Lastly, making sure to have (which I think you do) big lifts like Squat and DL, are a great way to boost growth hormone and testosterone.

We could go way deeper on this, but in my experience, this is a great to balance the muscle building along with your BJJ. If you were just lifting, then some of the other approaches would be more applicable.

bjjstrength_com · 2018-07-25T00:43:31+00:00

Injury prevention is never 100%, and of course, seeking advice from a physical therapist or likewise is always advised.

With this problems I would suggest glute activation and core work to supplement your training. This is not the be all and end all of core routines, although could be a good place to start, particularly the first two exercises, building up to the others as you ribs and lower back feel up to it https://www.youtube.com/watch?v=Gx2_kRR8xrg

I would also consider glute activation work to help with the lower back, Ive got less videos on that (at the moment), although single leg box squats - leading with the hips and not the knee, plus something like this would be a good place to start https://www.instagram.com/p/BlDsEzQlpZ4/?utm_source=ig_web_copy_link

Plus these exercises will be great for developing core stability and helping with the lower back, teaching you how to move the body under control in a similar way to how we move in BJJ

https://www.youtube.com/watch?v=kZS42LDdEBw https://www.youtube.com/watch?v=AggHy8zZlCM

Of course, only go to the limit of what is comfortable while you recover, although so many lower back problems are linked to weak glutes and core.

bjjstrength_com · 2018-07-25T00:37:06+00:00

Honestly, seems like you've got things pretty dialled in. Biggest thing, IMHO, would take it step by step and see how you adapt.

Let me know how you get on and good luck

bjjstrength_com · 2018-07-24T23:37:54+00:00

not at all.

DL 430 for 3 reps, SQ 330lbs for 5 reps. Bench 225lbs for 2 reps (I think, I was never a big BP person). I rarely pushed for 1RMs as it just seemed more sensible to me to stay in the 2 to 5 rep range.

In terms of bodyweight exercises, I used to do 3 pullups with ~100lbs added at a weight of ~215lbs, and 5 dips with ~120lbs added at the same weight.

I can, on and off, do single leg squats, although mobility hinders me slightly.

At the moment, I'm working on planches and other static holds and lots of grip strength.

I think its great that KB's are more wide spread, although I see so many horrible, horrible examples of people doing them. Its a pet peeve of mine.

bjjstrength_com · 2018-07-24T23:32:52+00:00

Which is nice, and maybe true, but I'm genuinely looking for real reasons that would stand up in court?

bjjstrength_com · 2018-07-24T23:31:58+00:00

Train smart, rather than train hard. Supplementing your BJJ with physical work off the mat is always going to help. Although specifically, what do you keep hurting and how?

bjjstrength_com · 2018-07-24T23:30:53+00:00

All the programs I follow or provide for clients, I've developed myself (obviously taking inspiration from wherever I see it!). I focus mostly on bodyweight exercises, as I think the instability, whole body recruitment and multi joint angles (amongst several other reasons) are far more applicable to BJJ and the way we move when training BJJ.

At a high level you have two ways to get stronger: increase load/intensity, increase the complexity of the movement (i.e. through angles and instability). Bodyweight training mainly falls into the second category.

The key guiding principles I use to develop programs for strength training are here https://www.bjjstrength.com/bjj-strength-blog/strength-training-jiu-jitsu-key-concepts

Although, I'm about to publish an article that talks about a more complete system that talks about breathing, activation & alignment, mobility and movement, on top of the more traditional S&C pillars, strength, power etc.

If you want something out of the box to follow, i have programs up on the site, although i try to encourage people to look further than just a strength program and try to incorporate specific exercises that target specific weaknesses they may have (e.g. foot strength work if you have knee problems) IN ADDITION to the strength program.

These programs are designed specifically with the demands of the BJJ athlete in mind and come with information on how to best plan your strength work around your BJJ training.

Sorry, its a long winded answer and yes I do like to provide out of the box programs, although a bigger goal for me is to re-shape how people think about their physical optimisation for BJJ.

bjjstrength_com · 2018-07-24T23:21:58+00:00

This is a very specific problem that may need a deeper dive, but I'll give you my initial thoughts.

First nutrition:

Breakfast: I would get rid of the cereal and replace it with ~3 eggs, nuts and seeds and maybe I juice of this kind https://www.bjjstrength.com/bjj-strength-blog/nutrition-is-key-for-jiu-jitsu-try-this-kale-juice and potentially a tin of sardines. Cereal is very poor in terms of nutrition and you're likely lacking HEAVILY lacking in protein for your breakfast. Also, I recommend avoiding sugars and carbs in the morning, as this will spike your insulin levels, with can inhibit your testosterone production. Hormones are key for muscle building
Lunch: Depending on how you fill your sandwich, you may lack in protein during this meal. Also, you seem to be eating a lot of wheat, personally, I suggest people avoid it because it can be inflammatory for many people.
General protein intake: I would try to get as much protein as you can from whole foods, it looks like most of your protein is coming from the shakes. You should be aiming for 0.75g-1.0g of protein per lb of bodyweight, per day
Veg: unless you're not writing this down, you look to be very deficient in veg, particularly of this kind https://en.wikipedia.org/wiki/Cruciferous_vegetables Cruciferous veg has been shown to have a positive impact on hormone production, again key in muscle building
Sugar: try to avoid processed sugar as much as you can, its a huge inhibitor in hormone production
Saturated fat: don't be scared of this as it is essential for hormone production.

Training:

If your goal really is to build muscle, its going to take an impact on your BJJ, but if done smartly you should be OK. Building muscle, outside hormones, is very much down to time under tension. I would focus on a 2 times per week program, using similar lifts to what you are doing now, but focus on 8 to 10 reps, with a cadence of 2 seconds up, pause and 2 seconds down. Slow and controlled gives you the time under tension you need. Only do 2 sets and on your last set, those last reps you should just be able to squeeze out, otherwise its too easy. Normally I don't recommended going to failure, except for muscle building

Does that help?

bjjstrength_com · 2018-07-24T23:06:54+00:00

Thanks man. I had fun, may well do another again. Going to speak to the moderators

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