In my opinion, thats a problem. I don't suggest guys move to weighted pull ups until they can do at least do 20 bodyweight pull ups first

Unfortunately there is a lot of misinformation, BS, and confusion around how to train to feel & perform your best on the mat. I am doing everything I can to cut through all that noise and only provide the best tools and methods to lift heavy & roll hard. There are a lot of other great voices out there in this space that are putting out solid information (Phil Daru, Mark Bell, Nsima Inyang, Jimmy House, etc. to name a few). :)

What's so funny? 😂

yessir!!

Every competitive male grappler should at least be able to do 10! If not, it’s time to get stronger!

@@joshuasettlage i don’t know man, if you’re incapable as a man in general to perform 10 pull ups i don’t think you need to be worried about any kind of combat. 🤣

@@dridex223 Some people's training goals may not be conducive to being able to do 10 pull ups, however it is a good base of strength to have. :)

Why cant you do this? Is it because you don't have equipment? Working around an injury? etc.

​@@joshuasettlage I am very heavy like 110 kgs and i can barely hang for 10 seconds on the pull up bar so even 1 rep is impossible for me.

I have tried band assisted also can't do it

@@prajwalmendon1730 gotcha. I would practice your "hangs" from a pull up bar and work up to being able to hang for a full 20 seconds. Start with multiple sets of 3-5 seconds and gradually work up to 10 seconds. Then do multiple sets of 10 seconds. You can also do "Inverted Rows" or "Bodyweight Rows" to help build up the pulling muscles of your back which can help transfer to pull ups. :)

​@@joshuasettlage actually coach I tried band assisted Pull ups today to my surprise i did 4.

Why cant you do this? Is it because you don't have equipment? Working around an injury? etc.

​@@joshuasettlage yes I had a ATFL sprain.

@@prajwalmendon1730 gotcha. do the best you can with a load that allows you to work through a controlled and pain free range of motion :)

hahaha nice!

Sets of 7 are dope too!

This can fit within the 3-day condensed conjugate split!

You don't do push ups in BJJ either, but it's still a great exercise to improve your strength for grappling. Even though an exercise in the gym may not perfectly replicate the exact same motion performed in sport, that does not mean it doesn't hold value in improving athleticism for that sport.

Not if you are taking the proper steps to recover effectively. It's not about what you do in the gym or on the mat, its about what you do and can recover from. Keep in mind, this is if you want to build muscle. If you just wanted to maintain your fitness and current level of muscle mass, you could get away with training major muscle groups 1x / week.

This is second to trying to explain to your grandparents it's not "karate" 😂

@@joshuasettlage I had to explain to people that its "not WWE"

@@Hewrin88 haahah that too!

Facts

Thats a great place to start!! Keep up the amazing work!

If you compete at a high level and are still a white belt in your athletic development and your recovery habits, PED's still aren't need in my opinion. Recovery from injury is a different conversation. Great point!

Let's gooo!!

Weight cutting (by weight cutting I mean water manipulation & dehydration techniques) doesn't optimize performance in any way. If someone is a little over the weight limit, they should plan out a several month long fat loss phase where they stay in a healthy caloric deficit and gradually lose the weight over time.

@@joshuasettlage ok yeah I agree with that. I went from 225 to 201 over 4 months of weight training and proper diet

@@AlexTapia8616 that's awesome!

Nope. Pull downs are a great exercise, but they aren't pull ups. In all honesty, I bet if you keep crushing pull ups your hands will build up callouses and you'll be okay 💪🏽

@@ColinRadburn-h9m word!

@@ColinRadburn-h9m my hands are muscular and calloused lmfao I do grip training

@@ColinRadburn-h9m it's just that my callouses get folded over because those bars are so unbelievably rough and slippery they're way rougher than a barbell

@@joshuasettlage is there a possibility I can do grip training and then pull ups with straps?

5 pull ups is a great start!!

Yup!

For some people it may be "easier" for them to get in the proper position to pull from. For others it's very difficult to get into that position and they prefer a conventional deadlift.

At this point it is all just "Jiu Jitsu". Calling it Brazilian Jiu Jitsu makes sense if you're Brazilian and/or only practice techniques invented by Brazilians. The minute you start mixing in techniques that were invented by the Japanese, Russians, Americans, etc. It's no longer exclusive to Brazil. That's why I just call it Jiu Jitsu.

Both are great!

I'll have to look into that a little bit more.

You still have to train the right way even if you take PED’s

Not really. It may have some benefits of chest hypertrophy, but since the range of motion is so short, it doesn’t stimulate as much hypertrophy as other exercises like DB Bench Press or Cable Chest Flys

I appreciate that bro!!

Yessir!

Accomodating resistance. Changes the strength curve so there is more weight at the top (i.e more chain links off the ground at the top)

To overload the strength curve and provide accommodating resistance 💪🏽

Facts!

Hard to perform that exercise correctly if you lack hip mobility, which is what sumo can more safely test and accommodate.

“No strain” is not quite the case. You literally have more load & forces on your lower back for that exercise even if you use proper form & appropriate load. It’s not a bad thing that there is some load placed on the low back in the Conventional Deadlift. It’s just part of the exercise. For some grapplers, it may be more appropriate for them to strengthen their lower body with a variation that places less strain on the low back to allow them to get more out of the exercise and the strength it can stimulate in their legs.

Good point

@joshuasettlage i should specify then that the over-strain on your lower back that causes injury comes from breakdown in form caused by rounding your lower back, which is bad form and more likely to happen if youre lifting too heavy. The same thing can happen in the sumo it's just less likely cause one of the break points, the hips, are closer to the bar path throughout the lift. Can still happen though, with bad form and ego lifting. The specificity of the lift, which is what ever athlete should focus on, wasn't something I was arguing about. Just that one comment that irks every S&C coach ever.

@sebchan21 the same can be said about the sumo. Hard to do it if you lack internal rotation.

That’s one of the benefits of the conventional deadlift and why I think grapplers should mix it into their training from time to time

Yup!

@@joshuasettlage thanks bro!

Nice!

Not quite a lunge since your feet stay in the same position throughout the entire rep. It does kinda look like a lunge tho. :)

@@joshuasettlage ah seen ,thank you for the knowledge wasn’t aware or didn’t notice the feet positioning point

@@Jop1989 happy to help!

Sets of 10s on the neck is a great place to start! Sets and reps will vary based on your training goals. :)

Totally agree!

That's 3 exercises vs this one that carries over to the mat. Some people are already training mma 4-6 days a week.

Bulgarian split squats are awesome! I actually made a post about them recently. However, that exercise doesn't engage the muscles of the lower body in the same way that this exercise does. One isn't better than the other, but they do serve different purposes. Regular squats are great too. Calf raises can be a fantastic exercise, but they don't train the muscles of your feet in the same way that loading up a split squat does. All these exercises are tools. The more tools you have in your tool box, and the more you know how & when to use them, the better results you are able to get.

great point!

speed bench is a very fast bench press. Use about 60-70% of your 1RM if it's your first time doing it. The goal is to use a submaximal weight and move it as FAST as you possibly can. You can't do this with heavy weights.

@@joshuasettlage got it 👍

you know how we do bruh!

Glad it helped!

hahaah 😂

right on homie!

Yup!

It be like that lol

Lets goo!!