The Order & Progress Podcast

We all know that when you step on the mat you’re accepting the risk that comes with live combat. We all signed the waiver.But Im not talking about the random twists and freak accidents that happen. Although painful, and sometimes life changing, those aren’t the things that ruin your body.Im talking about negative effects that the innate positions of jiu-jitsu have on your body over months and years.I agree that the responsibility is on you, the grappler, to take your health into your own hands, however, I do believe there are many factors that make regular jiu-jitsu practice bad for your body.Ultimately, I believe jiu-jitsu is destroying your body.Listen why, or read this article here.To learn how to undo the negative effects of BJJ, sign up at the newsletter below.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

At 53 years old, kettlebell expert and BJJ brown belt, Steve Cotter, has developed a holistic training method that allows him to train 6 days a week! Most of us would be lucky to get even 3 days after we pass the half-century mark. The years of wear and tear from the aggressive nature of combat sports takes its toll on the body. But as Steve shares, it doesn’t have to.Most people neglect a holistic approach to their BJJ cross-training. As you age you cant afford to neglect any aspects of a complete program. Strength, mobility, flexibility, recovery and nutrition are all required to stay on the mats.As the world’s most experience kettlebell expert, Coach Steve shares exactly how to extend your BJJ longevity in a time-efficient way in the latest episode of the Order & Progress Podcast.In this episode you will learn:Why he focuses on breathing and posture as the foundation of healthThe 3 vital and often neglected components of a complete workout The importance of decompression after jiu jitsu training How he’s able to train BJJ 6x / week at age 53Programming effective cross-training to stay injury free Why kettlebells are your best option for BJJ cross-training The amazing benefits of “loaded mobility” for BJJ resilience How to undo the negative effects of jiu-jitsu Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

You’re going to get hurt. It’s not a matter of if, but when. When you do jiu-jitsu long enough, the odds are that you will sustain an injury, either acute or chronic. So the issue becomes how can you reduce your chance of injury without sacrificing time on the mat? We know that strength training and mobility work can help reduce injuries, but where do you begin? There seems to be countless options and opinions on the best methods. If you invested time into every method or modality that could be good for you, you’d have no time or energy left to train.And how do you balance that all with your mat time and daily life?What if there were one move that could give you strength, mobility, injury prevention, and movement improvements all in one?And all you had to do was a few reps every day.And you could use it as a warm up, an assessment, or even a strength move.Enter the Turkish Get Up.Learn about all of its powerful benefits in this episode or read about it here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Calisthenics training is a method for building insane functional strength without the use of heavy weights or machines.Strength is vital for optimal health, and certainly for elite sports performance, however, it's also crucial for longevity and healthy aging.But many people don’t tolerate the stress heavy weightlifting can have on joints, or the recovery time needed between heavy workouts…especially as they age.Calisthenics training is a form of strength training that uses the resistance of your body and gravity to build strength and improve coordination, endurance and mobility, without the demands of heavy resistance training.Al Kavadlo is a calisthenics expert who has been training and teaching since 2005, and joins us for this episode of the Order & Progress Podcast!In this episode you will learn:The benefits of calisthenics training.Why anyone should invest in calisthenics, including fighters and grapplers.How to add calisthenics to your routine.Why calisthenics training is a smart choice for longevity.The importance of mobility training for healthy aging.The importance of keeping a beginner’s mindset.How to get started with calisthenics training.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

GOATA is a method for recoding your body to move like the greatest athletes of all-time.The GOATs have optimal, efficient movement that allows for peak performance, reduced pain, and sustainable durability.Most people don’t even realize they are moving inefficiently and wonder why their performance suffers and they’re in chronic pain.GOATA is a comprehensive training, rehabilitation, and sports performance system based on the analysis of human movement that recodes the body for peak performance.You can learn about all of the benefits of GOATA in this episode of the Order & Progress Podcast with head of education Ricky Stanzi!In this episode you will learn:What GOATA movement is exactly.The benefits of GOATA for anyone, but especially athletes and grapplers.How the body is supposed to efficiently produce and transfer force.How GOATA improves performance.How it improves injury prevention and longevity.How GOATA benefits grapplers specifically.How long it takes to see results.How to get started with GOATA.For the full show notes and to get started with GOATA, click here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Landmine Training was developed by former wrestler and collegiate football player, Alex Kanellis, to safely build explosive power and rotational strength.Power is the first quality to diminish as you age. After age 30, the ability to produce force with speed starts to decline, and decreases by 17% every decade after 40. Most people look to the Olympic Lifts to build power, but this takes years of practice and exceptional ranges of mobility that most people don’t have. Landmine Training allows you to develop functional power safely, without years of practice or insane levels of mobility.  It improves athletic performance, and overall health and longevity.It has unique ability to allow the user to use heavy loads to build explosive strength and power without the risk of other more technical methods, and with much less impact on the joints.Learn more about Landmine Training here!In this episode you will learn:What Landmine Training is exactly.The benefits of Landmine Training for anyone, but especially athletes and grapplers.How it’s an effective alternative to the Olympic lifts.The importance of the “Spinal Engine Theory”How it improves injury prevention and longevity.How Landmine Training benefits grapplers specifically.The benefits to the core and trunkHow to get started with Landmine Training.Get the full show notes here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

TacFit is a method for balancing strength, mobility, endurance, and recovery that is used by some of the world’s most elite forces.Without these things the body becomes compressed, stressed, out of balance, and ultimately, ripe for injury.Most people put attention on the physical work, like strength training and conditioning, but fail to dedicate time to the mental and emotional side, like breathwork and stress management.TacFit is complete system that addresses ALL of the needs of high performance.Alberto Crane is the CEO of TacFit and breaks down everything you need to know here!In this episode you will learn:What TacFit is exactly.The benefits of TacFit for anyone, but especially servicemen and martial artists.How it improves brain health and function.The importance of “Circular Strength”How it improves strength, performance, and longevity.How it includes everything needed to balance the total demands of the body.The powerful healing effect TacFit has on the body and mind.How to get started with TacFit.Get the full show notes here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Foundation Training is a method for reducing pain, increasing strength and athletic performance, and improving longevity.80% of people suffer from back pain. That number may be even higher for grapplers and fighters.Regardless if you suffer from pain or not, improved performance and longevity is valuable to anyone, athlete or not.And most people don’t have a method for relieving chronic pain, or waste valuable time and money on therapy that isn’t always effective.Foundation Training is an equipment-free system designed to end chronic pain, permanently.Coach Jessie Salas is the Program Director of Foundation Training and today he breaks down everything FT!In This Episode You Will Learn:What Foundation Training is exactly.How it relieves pain and fixes it permanently.How the body gets compressed and twisted, and how Foundation Training fixes that.The benefits of Foundation Training for grapplers and fighters.How BJJ legends like Rickson Gracie and the Ruotolo Brothers use Foundation Training to reduce pain and improve performance.How to incorporate Foundation Training into your current routine.How it improves strength, performance, and longevity.Get more info here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

JT Tomlinson is one of the co-creators and head coaches of Bulletproof for BJJ, which helps Jiu Jitsu athletes build strength, improve mobility and speed up recovery. JT has been training martial arts his entire life, and is a black belt in jiu-jitsu as well as a certified strength and conditioning coach. He has worked with thousands of grapplers around the world, from middle-aged hobbyists to highly-competitive world champions.We cover a wide range of topics related to strength and conditioning for BJJ, including the main ideas behind his “Bulletproof for BJJ,” can you really bulletproof your body for BJJ, how to structure your training, his favorite exercises, and much more.JT has a world of knowledge and experience when it comes to all things performance, injury prevention, and recovery for Jiu Jitsu and its an excellent conversation that I know you’ll enjoy.In This Episode We Discuss:The main principles of Bulletproof For BJJCommon misconceptions about strength & conditioning for BJJThe 5 best exercises you can do for jiu-jitsuThe importance of good programming for continued results The importance of consistency and discipline for continued results The idea of removing the unnecessary instead of adding new things to make progressWhy you need to train “extension” as a BJJ athleteHow to structure an optimal warmup specific to your needs 3 must-do mobility moves for every BJJ athleteThe importance of a cooldown after classThe benefits of hopping for knee resilience and durability His favorite supplements for jiu jitsu Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Dr Nicholas Smith is a Doctor of Physical Therapy and is a certified strength and conditioning coach who helps grapplers own their injuries, develop explosive strength, and build relentless conditioning.Being that the knees are the number one injured area in jiu-jitsu, I wanted to talk specifically with the doctor about knee injuries. According to many studies it is the joint most likely to get hurt while training, sparring, and competing.So, in this episode we explore why that is, why knee injuries are so common, what you can do to give yourself the best shot of preventing knee injuries, how to train around them, and the steps to take if you actually do sustain a knee injury.It’s a phenomenal conversation that I hope will help any of you out there dealing with knee problems or will at some point in your BJJ career.In This Episode We Discuss:Why knee injuries are so common in BJJWhy the meniscus is frequently injured in BJJWhat you can do to avoid surgery if you tear something in your kneeTests you can do to determine if you have a knee tearExercises to strengthen the muscles that support the knees to reduce injuriesHow the Doctor determines if surgery is necessaryHow to speed recovery after knee surgeryThe pros and cons of having knee surgeryAlternatives to surgery and things you can try before going underThoughts on PRP or Plasma Rich Platelet injections for healingHow to train around knee pain to continue making progressGetting ahead of injuries and aging to prolong your time on the matHow to structure a good warmup for BJJ to reduce injuriesThe Doctor’s favorite supplements for injuries and BJJGet the full show notes here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Kameron Ross is a BJJ strength and conditioning coach who helps grapplers build strength & mobility. You may have seen him on Instagram at @krosstrainingbjj where he has built a massive following showing daily videos on BJJ specific exercises. Kameron is a purple belt in BJJ and a former collegiate football player and former powerlifter, and has a load of experience when it comes to strength and conditioning and performance training. We cover a wide range of topics including how he structures his gym training sessions for maximum impact for BJJ, the system he uses for improved mobility, joint health, and overall resilience, and his favorite overall exercises for bjj athletes. We also discuss the injury he sustained earlier in the year and the exact ways he went about rehabbing and getting back on the mat as soon as possible. We also talk how to find the right physical therapist after you sustain an injury and also some of his favorite supplements for BJJ.In This Episode We Discuss:How Kameron Structures His Gym Workouts For BJJ PerformanceHow He Incorporates Resilience Training Into His WorkoutsThe Benefits Of Loaded Mobility ExercisesHis Favorite Core Exercises For BJJThe importance of joint health training and functional range conditioning How he splits up his mobility, soft tissue work, weight training and BJJWhy he tracks everything including his workouts, nutrition, and BJJ trainingThe shoulder injury he sustained and everything he did to rehab to get back on the matsHow to find a good physical therapist What you can do pre-surgery and post-surgery to help the recovery process.His favorite supplements for injuries and BJJGet the full show notes here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Alex Sterner is the owner and head coach of Electrum Performance, a strength and conditioning gym in San Diego focused on performance training for professional BJJ athletes and fighters.  He is also the head strength & conditioning coach at Atos headquarters and has worked with some of the best Jiu Jitsu fighters in the world like Andre Galvao, Kaynan Duarte, and Gustavo Batista.In this episode we talk specifically about injuries in jiu-jitsu, injury prevention, and some common misconceptions about injuries, especially claims that are touted by many fitness professionals online. It’s an eye-opening conversation and Alex shares a wealth of useful information when it comes to injuries and injury prevention. Admitadtley, Alex is not a physical therapist or a doctor, however, he prides himself on using evidence based training methods and is very mindful about the information he uses and shares with his athletes and clients. In This Episode We Discuss:Understanding the difference between injuries and painAccepting the complexity of injuriesThe myth of asymmetries and disfunctionFocusing on load management to reduce injuriesThe staircase method of injury rehabWhen is it ok to train through pain or return to the mat after injuryThe influence muscle weakness has on injuries Should you worry about asymmetries and muscular imbalances?The power of the human body to heal and repair How to make your body more resilient Programming rotational movements in your workout For the full show notes click here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Maurizio is a long time fitness coach, fitness inventor and innovator, and 53 year old badass who has the body of someone 20 years younger. Through his unconventional training methods Maurizio has helped countless athletes, including jiu-jitsu fighters like Clark Gracie and Andre Galvao, maintain peak performance and ripped physiques, all while stay injury-free doing some of the most demanding  martial arts on the planet.Maurizio has decades in the trenches experimenting with new training tools and has even invented a few including the Hydrocore, which is exclusively sold through Onnit.com.Our discussion includes the methods and tools he uses to keep himself and his athletes performing at their best, with very valuable info for any combat athlete, any certainly those heading into their 40’s and beyond.IN THIS EPISODE WE DISCUSSHow his unconventional methods developed out of TacFit and Bulgarian Bag training.Training in the early days of Atos and preparing Galvao for his first ADCC titles.The benefits of “flowing” in workouts through efficiency. How training for efficiency helps with durability. How training with lighter loads but for longer will help prevent injuries and improve longevity. How he uses heart rate training for performance and longevity. The benefits of the Hydrocore and training with water tools.A sneak peek into his latest invention, the Hydra.How he healed up chronic nagging injuries at age 52.How to balance out your training and mindset for longevity and a more rewarding life. The number one muscle you need to focus on for health and longevity. See the full show notes here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Ryan Hurst is the founder and head coach of GMB Fitness as well as lifelong martial artist. Ryan holds black belts in Kendo, Judo, and Kempo, a purple belt in Jiu Jitsu, and practiced 10 years as a competitive gymnast. After a career ending Judo injury he dedicated his life to fitness and helping people master their bodies so they can continue to do the activities they love. Ryan takes a unique approach towards health, fitness, and longevity, and focuses on strength, flexibility, and control with an emphasis on mobility, body awareness, and making fitness fun.In this episode we discuss:The methods he teaches to ensure continued progress on the mat and in the gym.The value of “play” in your workouts.The benefits of the GMB fitness methods.One thing you can go today to reduce injury and limit pain.The importance of and how to maintain movement quality while under stress and how that translates to injury-free BJJ. How he structures jiu-jitsu classes to train smarter with less injuries. How to change your mindset toward training as you get older to reduce injuries. The lessons he learned from gymnastics that help with BJJ.Get the full show notes here.Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Bill Maeda is a 53 year old personal trainer who has developed a specific training method incorporating asymmetrical loads, rotational movements, and specific breathing patterns. His methods have allowed him to achieve and maintain an absolutely incredible physique, impeccable movement quality, and a more robust and functional life all while staying injury-free well past the half-century mark. His breathing methods have also provided him greater endurance during high-intensity training, on and off the mat, and have also transformed his personality to be more relaxed and happy with less anxiety. In this episode we discuss:Why and How He Trains The Edges or “Blades” of His Body for Strength and Durability How He Uses Exercises To Strengthen His Breathing and Vice VersaHis Double Compression Breathing Method For Stronger Lifts and Fewer InjuriesHow He Gets More Endurance With Anatomical BreathingWhen To Use Double Compression Breathing vs Anatomical BreathingHow Breath Work Has Helped His Martial Arts TrainingTraining Rotation And Understanding Spirals Within The Body Why He Uses Asymmetrical Loads For Functional Strength and Functional PerformanceThe Supplement He Has Found Most Beneficial For His Cognitive FunctionGet the full show notes here!Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Jason Hunt is a jiu jitsu and judo black belt with over 30 years of experience on the mat. He is the head instructor of Meraki Jiu Jitsu Academy in Los Angeles and trained extensively under Ramon Lemos and the original Atos competition team in Brazil in 2008.Jason is now into his 40s and trains daily with his students. He has figured out useful ways to stay injury free so he can continue to train and share his knowledge.In this episode we discuss:How to use mindset to prevent injuries on the mat.Why overcoming your ego is the key to longevity.Takedown techniques that will minimize risk of injury.Ground techniques that will minimize risk of injury.Supplements he uses and recommends for longevity.How he is able to train daily well into his 40’s.Get the full show notes here!Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Mark Wildman is a celebrity trainer who works mainly with action heroes who perform stunts and fight scenes. He has developed a system of training to help actors look amazing for their role but also to withstand the demands of stunt work and long grueling days on set. Mark is also a life long martial artist and has practiced many different styles including jiu-jitsu, kung fu, and weapons training. He specializes in minimalist equipment like clubbells, kettlebells, and maces, that make maximum impact for his clients and followers.In This Episode We Discuss:1. Why he mainly uses clubbells with actors, martial artists, and everyday people.2. How training actors and stunt performers translates to martial arts and jiu-jitsu.3. The importance of rotational strength for performance and injury prevention.4. What qualities are most important for grapplers.6. Supplements for grapplers and martial artists.7. How to incorporate mobility training without making it a chore or boring.8. How he stays injury free into his 40's.Get the full show notes here!Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

Dr. Mike Piekarski, aka Doctor Kickass, is a Doctor of Physical Therapy and a black belt in Brazilian jiu-jitsu. He is a former MMA fighter and now works to educate combat athletes on injuries and issues that happen from grappling, striking and fighting. Dr Kickass is an expert in injury prevention, rehabilitation, and movement optimization for grappling and combat sports.In This Episode We Discuss:The first thing to do when you get injured.How to rehab an injury the right way.Should you ice or heat for an injury?How to speed up the healing process.How to heal a chronic injury vs an acute injury.The best thing you can do to reduce injuries.How to strengthen your joints and tendons.How to program injury prevention into your routine.Longevity advice for older grapplers.Does foam rolling really work?His favorite supplements for injury prevention and jiu-jitsu.The benefits of “Mat Strength” and how to develop it.Are leg locks actually dangerous?The upcoming Grappling Athlete Online Symposium.For the full show notes visit seekprogress.com/podcast !Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

In episode 9 we spoke with BJJ world champion, Lucas “Hulk” Barbosa. Lucas is known for being insanely strong, and has competed against and beat some of the best grapplers in the world. He trains full time at Atos Jiu-Jitsu in San Diego and recently became a vegetarian. In This Episode We Discuss:How he has been training during the pandemic.The strategy he used recently to beat Leandro Lo.How to add aerial passes to your game.How to build confidence on your feet for takedowns.How playing other sports improved his jiu-jitsu.How he earned the nickname “the Hulk.”Different ways to use strength in jiu-jitsu.Training with different styles like Kaynan Duarte, Andre Galvao, and the Ruotolo Bros.How often he works out and splits up his lifting routine.The training methods he used to prepare for ADCC.How he dramatically improved his recovery.How becoming a vegetarian improved his BJJ performance.The dramatic changes to his body from vegetarianism.Lucas’ favorite supplements for jiu-jitsu.His best piece of advice for grapplers.Get the full show notes at www.seekprogress.com/podcast Learn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.

In episode 8 we spoke with BJJ black belt and S&C Coach, Ben Zhuang. Coach Ben is the head S&C coach at the Muscle Pharm headquarters and training facility in Los Angeles, CA. Coach Ben has been training competitive and hobbyist grapplers and MMA fighters for years. He began training in 2005 under Professor Rodrigo Teixeira and was awarded his black belt in 2015 by Gracie Barra.In This Episode We Discuss:How to structure your week with jiu-jitsu and strength and conditioning.How to set up your workouts to promote recovery.The two things people neglect the most in jiu-jitsu. The importance of training your feet for jiu-jitsu. Exercise to strengthen your feet.How Nicky Rod generates so much force when grappling. Isometric training for grapplers and its benefits. Why he thinks “Overcoming Isometrics’ are best for grapplers.Programming isometric training into your training. The most common mistakes grapplers make when cutting weight. How to gain weight to move up a weight class. Coach Ben’s recommended supplements for grapplers. The importance of experimenting to find what works for you. Coach’s final piece of advice for grapplers. For the full show notes visit www.seekprogress.com/podcastLearn more at seekprogress.com and follow us at @seek.progressSign up for weekly BJJ performance and longevity content here.