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Use These Breathing Exercises to Stay Calm In The Most Stressful Situations
As a practicing yogi and “mindful athlete,” I’ve learned that conscious awareness to the breath and ultimately sense ...

Plyometrics for BJJ – Program
To be fast in the right moment. That is a maybe decisive factor when it comes to BJJ competition. To recognize oppone...

Banded BJJ Warm-Up For Shoulder Stability, Rotation, & Movement
Grappling and achy shoulders go hand in hand. This is a basic banded shoulder warm-up for the rotational components o...

BJJ Flexibility program – Tips and Example
When it comes to flexibility and all of the roles it has in training, it can be summarized in one sentence by John F....

Rope Jumping for BJJ – Workout example
From our earliest memories from childhood playgrounds to modern gyms today, one piece of training equipment is presen...

Bodyweight Workout for BJJ Practicioners
Every one of us surely has faced a lack of time for training but desperately wanted to get that strength workout powe...

Train Weaknesses, But Display Strengths When It Matters
Too often, training and competition get intermingled. We must make clear distinctions in our focus. When competing or...

Pull Apart Tight Shoulders With This BJJ Warm-Up
Band pulls apart are an effective way to activate the posterior shoulder and upper back. It’s also a great way to ope...

Back to basics – 5×5 Strength Program for BJJ & MMA
As you gather training experience, you probably recognize that basic things do better than fancy new exercises you ca...

Try These Post-Training Exercises for Relaxation and Recovery
Today I’m sharing a sequence of exercises and movements I love using after training. As I’ve written about before, do...

Use These Movements To Soften Your Shoulders & Upper Back
Most grapplers can relate to that nagging pain running from the neck down into the shoulder blades. It’s a part of th...

American Top Team’s Phil Daru Shares His Moves For A Steel Guard
Phil Daru is known as a strength and conditioning go-to for athletes who dismantle human bodies for money. Founder of...
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