Day 21 #BJJStrength30DayChallenge – one arm negatives WARNING; build up to this carefully
Day 21 please approach this one with caution, it’s going to place an incredible load on the muscles and tendons of the bicep and where they attach in the shoulder and elbow. Before attempting this, you should be able to complete previously shown pulling chllanges of: 30s one arm hang, one arm iso hold for 10s and at least 3 clean reps on the type writer pull-up. Be careful, but have fun! An incredible test of pulling strength…..and a key step towards a one arm pull-up, the ultimate test of pulling strength ??????
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 20 #BJJStrength30DayChallenge – type writer pull-up

Day 20 is another excellent test of pulling strength, and like the one arm iso hold, is a great step towards one arm pull-ups (big focus on mine right now!). We want to go for smooth movements with a clean pause at the top. You can easily do this on a pull-up too, by hanging a BJJ belt or towel, and using that as your lever on the supporting arm.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 18 #BJJStrength30DayChallenge – 5 finger tip push-ups (my elbow is tweaked so had to stop at two).

Day 18 targets strength in tendons and ligaments through the fingers and thumbs. Something that is often missed in grip strength training. Like any push-up progression, start off on your knees and gradually scale up until you can do 5 reps of full finger tip push-ups. Even getting up into the top position and holding on your finger tips will be a great exercise.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 17 #BJJStrength30DayChallenge – 60s headstand – BONUS don’t use hands – tag someone who needs this

Day 17 is primarily for the neck, but will also test your ability to stabilise your spine. Make sure to “push away” through the head and extend your boys as much as possible, keeping your head in a neutral position, shoulder blades down and back, and really engage the core.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 16 #BJJStrength30DayChallenge – one arm isometric hold
Day 16 is going to be a huge test of your upper body pulling strength. I think isometric work for BJJ can sometimes get overplayed, but this is definitely one place to use it. This exercise is a great step in working towards a one arm pull-up, and is also fantastic for building strength that makes it much harder for an opponent to separate your arm from your body, or detach you from their body when you latch on to them with your arms. ***WARNING APPROACH WITH CAUTION*** this is a very demanding exercise and I would recommend first trying this exercise on a low bar where you place your heels on the floor to take some of weight off the upper body. Build up from there.

What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 15 #BJJStrength30DayChallenge – weighted pistol squat

Day 15 there are many great exercises for leg strength, but few that require the range of motion, balance and co-ordination as the pistol squat. One great way to do the pistol squat, which not only increases resistance and helps with the balance, is to do them weighted. You don’t need a huge weight to start (here I’m using 12kg), just enough to help with the balance so you can get down, pause and get back up with control.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Nutrition for the BJJ athlete. Latest podcast is up guys, check it out!
BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 9 #BJJStrength30DayChallenge – Can you do a Turkish Get Up?

Day 9 – YouTube.com/bjjstrength for a comprehensive #TurkishGetUp instructional that was just published. For me the TGU is THE NUMBER ? STRENGTH ??????TRAINING EXERCISE FOR BJJ. It’s incredible for shoulder strength and stability in multiple positions, strong wrists and elbows, fantastic core stability and rotational strength, teaching you to use your body as one unit AND doing so through a movement pattern used in many positions in BJJ.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 8 #BJJStrength30DayChallenge – with @thetarantulamma @thelegcollector 20 SLOW & CONTROLLED reps. Can you do it?

Day 8 the goal here is to minimise movement in everything expect the leg and arm you’re lifting. Keep that pelvis tucked, elbows pointing back and head neutral. This test your core & shoulder stability, as well as develop the “X” which has huge translation to athletic movements. Fight the wobble!! Only clean reps count.
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Getting to grips with the @gripedotrainer
I feel very fortunate to partner with the @gripedotrainer team to test out what is an incredible grip training tool. I only have a measly 12kg attached and man…….it’s tough. As you can see from the wall behind, I’ve used my fair share of grip training tools and am loving what I can with this new toy! I’ll be posting the many ideas for using the @gripedotrainer and will do a full review sometime in the near future.

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Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 7 #BJJStrength30DayChallenge – Get up and down from the floor with nothing but you feet, ankles and butt touching the floor. Can you do it?

Day 7 APPROACH WITH CAUTION IF you have existing knee and ankle injuries. This exercise is a great way to strengthen the connective tissue in the knees and ankles and prepare them for the inevitability that they will go out of line with the foot and hip when training BJJ. Try not to butt flop too hard like @sophomaniac ? apparently this test also predicts how long you will live (google getting up and down off the floor and life expectancy)
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 4 #BJJStrength30DayChallenge – 20 reps of this exercise that I don’t have a name for! What would you call it?
Day 4 – I’ll be honest, this one is challenging for me. It’s taken quite some time regaining shoulder mobility after years of lifting and not stretching. This is one of my favourite movements for mobility through the shoulder and upper spine. Try to keep full extension through the planted arm, keep your hips raised and make a big a circle as possible with the other arm. Have fun!!
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 3 #BJJStrength30DayChallenge – single arm hang, 30s BOTH sides

Day 3 tests your grip strength as well as mobility and health of the elbow and shoulder joint PLUS ability to control the position of the scapula. MAKE SURE to ‘suck’ the shoulder back into the joint and pull the shoulder blades down and back. PS my left hand is in my story feed. Let me know. Can you do 30s both sides?
What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing

Day 2 #BJJStrength30DayChallenge – how many steps can you do without breathing AFTER an out breath?

Day 2 tests your max breathlessness tolerance, a key measure in the @oxygenadvantage method. This tests your tolerance to CO2 and a low score could indicate why you feel ‘gassed out’ even though you train all the time and have a low resting heart rate*****DO THIS SAFELY IN A SAFE ENVIRONMENT AND NOT IF YOU’RE PREGNANT OR HAVE A HEART CONDITION**** Do it after relaxed nose breathing for 5 to 10 minutes. Then do up to 5 attempts after breathing out fully (relaxed out breath, don’t force it) being sure to breath in through the nose when you breath again. Keep the body as relaxed as possible. This is a great exercise to strengthen the diaphragm and build CO2 tolerance. Listen to episode 8 of the BJJStrength podcast to get more details on the Oxygen Advantage method. The target score for athletes is recommended as 100 steps. I hit a PB today of 90. What was your score?

What’s the 30 Day Challenge about? I want to give you a combination of strength, mobility, movement, plus activation & alignment exercises that help highlight your strengths BUT also your weaknesses in your physical game for BJJ. I’ll explain each day what you can learn from each exercise.THIS WILL HELP YOU identify what gaps you need to fill in your physical game. The only prize……constant and never ending improvement. Are you in?

???
Check link in bio or below to get free breathing for BJJ course https://www.bjjstrength.com/breathing-for-bjj.html

BJJStrength Podcast is available on: iTunes, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #nutrition #jiujitsu #bjjstrength #strength #power #mobility #jiujitsulifestyle #grappling #kettlebell #gymnastics #grips #movement #health #core #balance #breathing