Settlage Strength

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE ➤ www.thestrengthmatrix.com/grappler

The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In this episode, I answer your questions on how to build brutal grappling strength and pack on slabs of muscle!Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE ➤ www.thestrengthmatrix.com/grappler0:00 Introduction0:26 Best Types of Sets For Muscle Growth4:29 How Often Should You Stretch For BJJ6:26 How To Train & Recover When Doing Shift Work12:37 Can I Train The Same Muscle Group Every Day16:57 Pros vs Cons of "Science-Based Lifting"22:17 Best 2-Day Split For Grappling Strength & Muscle Growth28:14 How Many Calories Do You Need To Build Muscle While Training Jiu Jitsu33:57 Meal Timing For Maximizing Muscle Growth & Performance40:21 Top 3 Supplements For Muscle Growth42:30 How Do I Know If I Am Overtraining49:20 Are Lateral Raises A Good Shoulder Exercise For Jiu Jitsu53:00 How To Increase Testosterone While Doing MMA & Strength Training58:08 How To Improve Your Mobility For Jiu Jitsu59:31 Should I Still Go To Jiu Jitsu Even When I'm Sore From The Gym1:03:20 High Reps vs Low Reps For Grapplers

There is a ton of misinformation and BS in the Jiu Jitsu community when it comes to BODYBUILDING training. In today's podcast, I bust the top #7 myths about bodybuilding for Jiu Jitsu and how it can actually help ENHANCE your grappling athleticism!Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"! It comes with everything you need to get started on...✔︎ building brutal grappling strength✔︎ packing on slabs of muscle✔︎ improving your conditioningDownload it for FREE ➤ www.thestrengthmatrix.com/grappler0:00 Introduction2:10 Debunking the Speed Myth: Bodybuilding Doesn’t Slow You Down!6:18 Best Training Techniques: Mix Isolation and Compound Exercises8:20 Complementing Strength: How Bodybuilding Boosts Jiu-Jitsu Skills12:33 Energy Management: Avoid Burnout When Training14:36 Recovery Tips: Balancing Bodybuilding and Jiu-Jitsu18:27 Muscle Endurance: How Bodybuilding Helps Grappling20:15 Mat Strength: Big Muscles Aren't Everything23:35 Strength Potential: Why Size Matters in Grappling25:19 Cutting Body Fat: The Ideal Percentages for Performance28:54 Strength Training Benefits: Boost Your Jiu-Jitsu30:36 Mobility Matters: Bodybuilding for Greater Flexibility34:21 Skills from Bodybuilding that Help Jiu-Jitsu Performance36:11 Muscle Awareness: How Bodybuilding Improves Grappling39:50 Developing Kinesthetic Awareness Through Bodybuilding45:10 Integrate Techniques: Strength Training Strategies for Grapplers46:56 Training Open-Mindedness: Learn New Techniques Today!50:39 Training Strategies: Balancing Bodybuilding with Jiu-Jitsu52:32 Optimal Bodybuilding Training for Fighters Revealed56:00 Improve Performance: How Compound Exercises Make a Difference

In this episode, I break down the most important steps to follow to maximize muscle growth! Get JACKED as a grappler through hypertrophy training that actually translates to your performance. Multiply your MUSCLE so you can multiply your HUSTLE on the mat!Kickstart your grappling athleticism in just 30 days! Grab my FREE "Grappler Accelerator" training program! 👉🏽 www.thestrengthmatrix.com/grappler0:00 Introduction1:53 Tailoring Training for Grapplers5:37 Nutrition's Role in Muscle Growth7:34 The Importance of Strength Progression11:39 Training Close to Failure for Muscle Gains17:17 The Soreness Myth in Muscle Growth19:03 Effective Training Volume for Hypertrophy22:40 Understanding Minimum Effective Volume24:35 Trusting Yourself Over Influencers28:08 Knowing Your Limits in Training33:05 Increasing Volume for Better Muscle Growth34:47 Optimizing Training Frequency38:36 The Importance of Training Intensity for Hypertrophy44:05 Efficient Exercise Selection for Gains49:13 Importance of Carbs in Training54:33 Balancing Intense Training and Recovery59:31 Smart Weight Gain Strategies1:05:08 Athletic Training While Building Muscle1:10:34 Adapting Workouts to Avoid Stagnation

If you train Jiu-Jitsu long enough, you're gonna deal with some injuries. In this episode, I break down...✔︎ what the latest data says about the most common injuries in Jiu Jitsu✔︎ how to build a more resilient body to decrease the risk of injury✔︎ practical tips on how to train SAFER and SMARTER✔︎ and much more!Protect yourself before you wreck yourself. 💪🏽Ready to kickstart your grappling athleticism in just 30 days?? Tap into my FREE Grappler Accelerator training course! 👉🏽 www.thestrengthmatrix.com/grappler0:00 Introduction3:00 Study Reveals Injury Facts and Prevention Tips 6:30 Common Injury Areas in Grappling 8:40 The Truth About Calf Slicers12:50 Why Strength Training is Key to Staying Safe14:50 Build Strong Muscles to Decrease Injuries18:30 Training Full Range of Motion For Less Injuries 23:30 Sleep and Nutrition: Secrets to Recovery25:00 The Role of Protein in Injuries & Recovery28:40 Newbie Training Tips30:15 Balancing Intensity and Recovery33:40 The Importance of Tapping Early35:20 Choose Safe Training Partners Wisely38:40 Controlled Training for Safer Sparring43:30 Focus on Smart Rehab, Not Gimmick Products45:20 When Injury Happens, Have A Plan48:40 Closing Thoughts

In this podcast, I review YOUR favorite strength exercises for Jiu Jitsu and determine whether they are OVERRATED or UNDERRATED! Discover which exercises will drive up strength gains, and which ones are a waste of time. Lift heavy, roll hard, and enjoy the show!Ready to kickstart your grappling athleticism in just 30 days?? Download the FREE Grappler Accelerator program! 👉🏽 www.thestrengthmatrix.com/grappler0:00 - Introduction1:55 - Trap Bar Deadlifts: The Game-Changer for Grapplers5:49 - Are Barbell Back Squats Overrated for Your Training?7:40 - Specialty Bars: Level Up Your Lower Body Workouts11:33 - Trap Bar Deadlifts + Rotation Work: Finding Balance in Training13:32 - Bosu Balls17:22 - Goblet Squats19:12 - Turkish Getups22:41 - Pistol Squats & Plate Flips24:28 - Thrusters27:59 - Sled Drags29:50 - Wrist Rollers33:23 - Kettlebell Deadlifts35:16 - Jefferson Curls38:52 - Bands in Strength Training40:43 - Iso Shrugs49:30 - Zercher Deadlifts51:18 - Conventional Deadlifts54:53 - Grip Strength59:58 - Front Squats & Zombie Squats1:01:44 - Snatches1:07:04 - Comments from the Lift Heavy Roll Hard Grappling Club

Most BJJ cardio plans suck. In this episode, I break down why they don’t work and show you what actually builds a gas tank that lasts. 🔥In this episode, we cover...• The truth about energy systems in grappling• How breathwork & CO₂ tolerance boost endurance• The best conditioning workouts for serious grapplers• Key supplements to recover faster and roll harderIf you’re tired of gassing out mid-roll or wasting time on the wrong type of cardio workouts, this episode is your roadmap to building a gas tank that never quits!Kickstart your grappling athleticism with our FREE training course: Grappler Accelerator!0:00 Introduction to BJJ Conditioning1:10 Importance of Conditioning in Grappling6:06 Quick Energy for Sprints8:15 Unique Needs of BJJ Conditioning20:21 Balancing Energy Systems in Training23:54 Benefits of Nasal Breathing25:35 Recovery: Key to Success31:08 Enhancing Lung Capacity41:40 Breath Control Techniques50:03 Building an Aerobic Base1:00:43 Improving Your Anaerobic Conditioning For BJJ1:11:39 Using Supplements for Conditioning1:22:17 Improving Skills for Better Performance1:23:57 Conditioning Frequency Based on Your Needs1:27:17 Separating High and Low-Intensity Training1:28:56 Customizing Training for Your Weaknesses1:32:20 Hard Rolling: The Key to Effective Conditioning1:34:03 High-Intensity Training with Recovery Strategies1:37:39 Avoiding Excess Leg Mass in Conditioning1:39:29 Utilizing the Fan Bike for Conditioning Goals1:43:05 Balancing Intensity with Aerobic Training1:44:46 Prioritizing Conditioning as a Competition Approaches1:48:17 Dynamic Efforts to Boost BJJ Performance1:50:00 Challenges in Conditioning Off the Mat1:53:28 Structured Low-Intensity Workouts for Success1:55:21 Understanding Recovery Needs with Intensity1:58:54 Optimizing Off-Season Conditioning for Athletes

Isometric Strength is one of the most important athletic qualities you need as a grappler! In this episode, Coach J breaks down the steps to developing brutal isometric strength, so you can dominate your opponents on the mat, control all positions, and lock up submissions.📲 Start Training Smarter:Unlock the full training system I use with my grappling athletes. Build strength. Pack on muscle. Never gas out.  👉🏽 www.thestrengthmatrix.com🎁 Grab the Free Program:Get the Grappler Accelerator—a 4-week strength & conditioning program built to kickstart your gains on the mat!0:00 Introduction to Isometric Strength1:11 Why Isometrics Matter in BJJ3:11 Tension and Control in Grappling6:06 Mikey Musumichi’s Isometric Techniques8:05 Boosting Muscle Recruitment with Isometrics12:13 Yielding Isometrics for Stability14:25 Building Stronger Tendons18:14 Isometric Training for Rehab20:10 Strength Gains with Isometric Work23:52 Overcoming Sticking Points in Lifts25:51 The Power of Box Squats29:31 Dynamic Movements and Isometrics31:27 Isometrics for Explosive Strength35:18 Endurance Building with Holds37:12 Benefits of Extreme Isometrics40:53 Boosting Strength Through Ballistic Isometrics43:00 Enhancing Resilience in BJJ46:40 Transform Your Performance with Isometrics48:37 Low-Volume Strength Training Explained52:17 Injury Risk Reduction with Isometrics54:10 Maximizing Strength with Minimal Fatigue58:08 Isometrics for Injury Rehab1:00:02 Incorporating Yielding Isometrics1:03:44 Training Smart: Isometric Techniques1:05:40 Testing New Isometric Programs1:09:33 Progressive Isometric Training1:11:18 New Techniques for Effective Training1:15:02 Mastering Yielding Isometrics1:16:46 Combining Isometric and Ballistic Exercises1:20:17 Importance of Perfect Form1:22:04 Tailoring Isometrics for Strength Goals1:25:50 Gradual Integration of Isometrics1:27:38 Isometric Training for Strength and Recovery

Still running a random bodybuilding split you found on Reddit? You’re leaving strength and athleticism on the table. In this episode, I break down how to use the Conjugate Method to get brutally strong, explosive, and well-conditioned for Jiu Jitsu.You’ll learn how to organize your training week, rotate exercises strategically, and avoid the most common mistakes grapplers make when trying to lift for performance.📲 Start Training Smarter:Unlock the full training system I use with my grappling athletes. Build strength. Pack on muscle. Never gas out.  👉🏽 www.thestrengthmatrix.com🎁 Grab the Free Program:Get the Grappler Accelerator—a 4-week strength & conditioning program built to kickstart your gains on the mat 👉🏽 https://www.thestrengthmatrix.com/grappler0:00 - Introduction to Conjugate Training6:00 - How Conjugate Training Boosts Your Athletic Skills8:00 - The Importance of Balancing Strength and Explosiveness12:00 - Max Effort Method: Lift Heavy to Get Stronger14:00 - Why Heavy Lifting Builds Muscle Coordination18:00 - Dynamic Effort Method: Train for Speed and Power20:00 - Using Explosive Movements to Improve Your BJJ23:00 - Repetition Effort Method: Building Your Endurance31:00 - Creating a Balanced BJJ Strength Training Plan36:00 - When to Do Max Effort Lower Body Workouts41:00 - Tips for Choosing Secondary Movements45:00 - Building Upper Body Strength with Compound Lifts52:00 - Starting Your 4-Day Conjugate Training Split55:00 - How to Do a 3-Day Condensed Conjugate Workout1:01:00 - Beginner's Guide to Max and Dynamic Effort Days1:06:00 - How Conjugate Training Fits BJJ Training Phases1:12:00 - Why You Should Rotate Your Exercises1:13:00 - Using Kettlebells and Sandbags in Training1:17:00 - Recovery Tips to Maximize Your Progress1:19:00 - How Sleep Can Improve Your Training Results1:22:00 - Are Olympic Lifts Right for Grapplers?1:24:00 - Benefits of Olympic Lifts for Explosiveness1:28:00 - Balancing Heavy Lifting and Recovery1:32:00 - Listen to Your Body: The Key to Avoiding Injury1:34:00 - Final Thoughts on Strength Training for Grapplers

Most grapplers waste money on useless supplements.In this episode, I break down my exact weekly supplement stack—what I take, why I take it, and how it helps me lift heavy, recover faster, and roll harder.No fluff. No hype. Just the real stuff that’s worked for me and the athletes I coach.🧠 Inside This Episode:My full pre-training, intra-workout, and post-training stackWhy I use injectable carnitine, ATP, and citicolineHow to time your supplements around lifting & rollingThis isn’t a “copy my stack” episode. It’s a guide to thinking smarter about what you put in your body—and getting more out of your training.📥 Grab my free grappling training program HERE:👇 Questions? Drop them in the comments. I reply to as many as I can.

I hit 40k subscribers on YouTube! To celebrate, I answered questions from the Lift Heavy Roll Hard Grappling Club!📥 Grab your FREE training program — Grappler Accelerator!0:00 40k Subscriber Q&A Kickoff  1:18 Should You Do Feeder Workouts or Extra Recovery Workouts?  9:24 Dune Messiah Movie Hype – Am I Excited for Dune 3?  11:03 Is Science-Based Hypertrophy Really Best for BJJ?  14:08 Should “Run Far” Be Added to LIFT HEAVY ROLL HARD?  15:31 Mike Mentzer Training – Is 1 Set to Failure Good for Grapplers?  21:29 Can You Just Train for Aesthetics and Still Be Good at Jiu Jitsu?  23:32 How to Safely Return After an MCL Sprain  27:36 Nervous About Competing for the First Time? Here’s My Advice  33:26 Training Week Breakdown for BJJ Competition Week  43:01 What I Eat Before and On the Day of a BJJ Competition  49:08 Thoughts on Mark Bell’s Sugar Diet – Insane or Genius?  52:18 Elbow Pain in the Gym? Here’s How to Fix It  54:54 When Should You Add More Weight in Lifting?  57:15 Should You Train More Than 2-3x/Week or Just Lift Heavier?  59:27 Should You Bulk or Cut First If You Want to Get Lean & Jacked?  60:36 How to Start Strength & Conditioning for Jiu Jitsu  61:25 How to Heal Elbow Tendonitis from Lifting & Jiu Jitsu

In this episode of the Settlage Strength Podcast, I break down exactly what to eat before, during, and after training so you can build strength, recover faster, and feel your best on the mats.Most grapplers are either skipping meals, slamming energy drinks, or trying the latest YouTube diet trend—and it's wrecking their recovery.This episode gives you a simple, proven nutrition framework I use with all my 1-on-1 athletes to fuel hard training, reduce soreness, and build serious muscle.Whether you're training 2x/day or just trying to avoid gassing out at open mat, this episode gives you the exact protocols to dial in your food, timing, and supplements for real results.🔑 What You'll Learn:– The most common nutrition mistakes grapplers make– How to structure meals for energy, strength & endurance– The 3-phase framework for building high-performance nutrition habits– Pre-training meals that boost performance (without slowing digestion)– Intra-training shake formulas for 75+ minute sessions– Post-training meals to supercharge recovery– My top 3 supplements every grappler should take📥 Grab your FREE training program — Grappler Accelerator!This includes a complete 4-week S&C program, clean diet guide, recovery protocols, and more. Join 1,000+ grapplers who are already lifting heavy & rolling hard!

In this episode, I break down EXACTLY how I structured my last 6-month bulk to build slabs of muscle, get brutally strong, and still stay conditioned enough to roll without gassing out. I cover the full training split I followed, how I balanced lifting and Jiu Jitsu, why I’m switching into a triphasic training block now, and what’s changing in this next phase of my training.🧠 This is a training chat episode — meant to be played while you're driving to the gym, commuting to class, or getting in your zone before training.🔥 FREE TRAINING PROGRAM FOR GRAPPLERSWant to get stronger, build more muscle, and improve your conditioning in 30 days? Download the Grappler Accelerator — my FREE training program built specifically for grappling athletes:👉 https://thestrengthmatrix.com/grappler

How strong is strong enough for Brazilian Jiu Jitsu?In this episode of the Settlage Strength Podcast, Coach J breaks down the exact strength standards every serious grappler should aim for. Whether you're new to the gym or smashing big numbers on the barbell, this episode will help you find your weak points—and fix them.You’ll learn:✔︎ The 3 bodyweight strength tests every grappler must pass✔︎ The barbell standards for squat, deadlift, bench, and overhead press✔︎ Why strength is the foundation of durability and performance in BJJ✔︎ Proven methods to build your pull-ups, dips, and Nordic curls✔︎ How to program your strength work if you actually want it to transfer to the mat💪 If you train hard but still feel like you're getting tossed around on the mat, this episode is for you.🔥 Download the FREE Grappler Accelerator ProgramA complete 4-week training plan to kickstart your grappling athleticism:👉 https://www.thestrengthmatrix.com/grappler

I (Coach J) answer YOUR QUESTIONS in this bonus episode of the Settlage Strength Podcast!👇 Get the FREE Grappler Accelerator program:https://thestrengthmatrix.com/grappler