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Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose
Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose A 12-week evidence-based guide to building strength and power with minimal volume TL;DR Single set training is effective. It is great for working parents or anyone lacking motivation to go to the gym for 1 hour+. It’s also great for athletes who want…
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Plyometrics Exercises for MMA [2025] .pdf
Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA’s fast strikes and takedowns (source). *Exercise at Your Own Risk – Plyometrics require a relatively high risk of injury – always warm up and ensure proper technique* PDF – is near the bottom Why Plyometrics Matter for…
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DIY – VERY Affordable Reverse Hyper Machine [2025]
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Hand Fighting for Wrestling
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Whizzer/ Overhook takedown – Uchi Mata [no gi]
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Unleash Your Inner Fighter: The Power of Resistance Bands in Striking Techniques
In the world of combat sports from Muay Thai to BJJ, the path to becoming a formidable striker requires relentless dedication and a commitment to pushing your limits. While traditional methods such as weightlifting have their place, there is a rising star on the training horizon—resistance bands. I personally love training with resistance bands. As…
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Unveiling the Differences: BJJ Training Gis vs Competition Gis
Brazilian Jiu-Jitsu (BJJ) has gained immense popularity worldwide, with practitioners constantly seeking the perfect Gi for their training and competition needs. The choice between a training Gi and a competition Gi is crucial, as each serves distinct purposes. In this blog, we will explore the key differences between these two types of Gis, including material,…
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Partner Drills/Circuit for Grappling Technique & Fitness (10 mins)
To do this circuit, you’ll need a timer – the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If…
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How to Front Squat – 2023 [includes – Zombie Front Squats, Front Squat Crossed arms]
Jiu-jitsu and MMA are sports that demand several qualities from every athlete participating – strength, mobility, durability, and strength endurance. Unfortunately, it’s common that these elements are lacking in many athletes, even when their skill level is high. It’s also true that many jiu-jitsu or MMA athletes are already spending most of their time training…
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A Complete Guide to the Back Squat 2023 (covers back pain when squatting, technique, plus more!)
If you have lower back pain when squatting, or if you’re looking to build up your max squat, whether you do martial arts or not, keep reading! Jiu-jitsu and grappling sports are not dominated by weak bodies. It is an art about maximizing efficiency, yes – But the ceiling for optimizing a strong and healthy…