Easy fix is just do the 1arm variation when you're fresh then do the barbell version after for strength. Love the reasoning though! Great stuff
@mjolnir9855Күн бұрын
Hell, I'd prefer to skate on by the registration computer at Academy just to get more experience without having to be thrown up to the next level. lol
@KierenLefevreКүн бұрын
Unless your academy has different classes for different "stripe" levels, I wouldn't worry about it
@grantjones1992 күн бұрын
He listed my entire workout. Sunday trap bar, floor bench press, squats and calves. Weds weighted pull ups, one arm bench press, squat, Friday z squats, overhead press, arms and triceps
@KierenLefevre2 күн бұрын
hell yeah 💪
@remingtons46072 күн бұрын
Do u ever use a thumbless grip for pull ups?
@KierenLefevre2 күн бұрын
yes I do, often
@emilyjohnson58873 күн бұрын
Day 4 is done. I don't do jujutsu, I just want to become more flexible and this is great
@KierenLefevre2 күн бұрын
haha thats amazing
@lewis50793 күн бұрын
Hi Kieran is the Beyond Juijitsu podcast canceled?😢 it used to be my favorite thing to listen to on the way to work
@KierenLefevreКүн бұрын
It is 😢
@Jorsorge2343 күн бұрын
I remember
@Jorsorge2343 күн бұрын
I just rennet everyone is nervous on that whole entire mat
@Anonymous.android4 күн бұрын
Just got my first stripe, approx 6 months and 70ish classes in
@ChamaUFC3004 күн бұрын
Can’t avoid it takes one guy that is a asshole for one and many people squeeze on subs they shouldn’t and hurt people every top guy tore they knees we not rich our jobs not gonna be likw oh great you were doing bjj nd tore your knees take all the time we gonna pay your bills while you heal😂
@levelronin82924 күн бұрын
Sandbags
@KierenLefevre4 күн бұрын
Can work too
@JOHNCENA-kp9sd5 күн бұрын
What do you think of the kettlebell swing?
@KierenLefevre4 күн бұрын
I love them
@kevgil20006 күн бұрын
i’ve done over 60 BJJ classes in 5 months and still haven’t gotten a strip
@F-Tier_Physique7 күн бұрын
I'd go dips or bench for chest, chinups+pendlay rows for back, zercher squat+RDL or trap bar DL for legs, upright row or Dumbell Z-press for shoulders.
@KierenLefevre6 күн бұрын
Pull-up > Chin-Up for back development due to less biceps dominant IMO Also dips are mid haha
@F-Tier_Physique6 күн бұрын
@@KierenLefevre if you have to limit yourself to 6 exercises I'd do chin ups instead for the bicep work and weighted dips are unreal for upper body strength
@KierenLefevre5 күн бұрын
@@F-Tier_Physique I would opt for overhand pull up for the greater back activation. Research shows the pull up to be superior for back development with still decent bicep activation (EMG research though so, take it with a grain of salt) As for dips I find that the elbow and shoulder issues aren’t worth it for a lot of grapplers who struggle with elbow pain especially
@bukhaled4617 күн бұрын
✅
@kracylatin017 күн бұрын
I will try both approaches: I just had a blue belt in an arm bar and I ended up tapping to a calf cramp 😅
@KierenLefevre7 күн бұрын
😅😅 terrible timing haha
@saeyoonchung78738 күн бұрын
you didn't quite explain why they're great for grappling and why they carry over.. only the muscle development aspects of it..
@KierenLefevre8 күн бұрын
I mentioned many qualities of the exercises and why they're specifically selected for grapplers. For example, why I recommend a one-arm db bench over a regular db bench i.e. core activation, stability. Why I recommend zercher over barbell back squat etc. Maybe I could have spent more time on this. But at the end of the day anyone who tells you to do an exercise because it kinda looks like a move you see in jiujitsu probably has no idea what they're talking about.
@bukhaled4618 күн бұрын
✅
@MitchMacLeod-mr5pw8 күн бұрын
Two months here. I think it was out of pity. The second came at aix months, the third at 16 months
@ryeann25678 күн бұрын
What do you mean by "owned by that instructor" once given a blue belt? Does that mean if i move away or change gyms I'd have to start over or prove my belt?
@KierenLefevre4 күн бұрын
I mean that psychologically people feel a sense of loyalty to a coach after they've achieved their first coloured belt. Some gyms will make you prove your belt. For example if you were deep into your blue belt time and changed gyms many would treat you like a brand new blue belt. It's very uncommon or unlikely that a coach would remove a belt from you and if ever they tried I'd run away from that gym as fast as I could.
@bukhaled4619 күн бұрын
✅
@grumpyyyyy10 күн бұрын
Pleased to say I do these exercises. Could you recommend a good rep range? I do ohp twice a week 1-4 reps 5 sets heavy one day and then 6-10 reps lighter for 3 sets on the other day. Is it better to go just heavy? Many thanks
@KierenLefevre9 күн бұрын
Awesome work! In terms of rep range it depends on your goals. If you're more focused on strength, I recommend using an RPE of 7-9 for your exercises, rep range no more than around 6 reps. If muscle hypertrophy is your focus, going to failure every set is essentially a good rep range to achieve that is the 8-12 rep range. If power is your focus, lift explosively, RPE approx 7 at a rep range of around 10 reps.
@grumpyyyyy9 күн бұрын
@@KierenLefevre Brilliant thanks Kieren
@magnus26310 күн бұрын
What do you think of isometric every day like iso hold pull up every day 2 sets 20 sec
@KierenLefevre10 күн бұрын
Isometric strength and, therefore, isometric training can be incredibly useful for grapplers. I did a full-length podcast/video on it kzbin.info/www/bejne/oJynhaJvibaCm6Msi=ZwL4DQQiBJC5pWBo
@baldsportsfan936811 күн бұрын
Great vid. Can I ask why you prefer the overhand pull-up over the chin up?
@KierenLefevre10 күн бұрын
@@baldsportsfan9368 way more lat and thoracic engagement less bicep dominant
@baldsportsfan936810 күн бұрын
@@KierenLefevre got it, appreciate the response sir
@s.o.k520711 күн бұрын
Can you do a bodyweight/calisthenics version?
@TheUcHiHaMaD11 күн бұрын
Pull ups, dips, rong excercises, pistol squats
@KierenLefevre10 күн бұрын
@@s.o.k5207 can do!
@KierenLefevre10 күн бұрын
@@TheUcHiHaMaD eh
@itsyaboi2l2q5 күн бұрын
Yeah
@randymali3 күн бұрын
Great idea ! Look forward to it. Thanks monsieur Lefebvre and love from France,
@Jaguar-lr7jq11 күн бұрын
Who give her brown belt? We need to check at this moment- islam mackhachev
@sicilianbeddu12311 күн бұрын
I got mine the other day. 3 weeks in, 6 days a week sometimes 8
@sweetcell876711 күн бұрын
It depends on your instructor. My coach made me work my backside off for my first stripe. But, he knew I could hack it. Some people need that extra reassurance earlier, even if they may haven’t progressed as much as they could have or should have.
@aacato877212 күн бұрын
My coach said I was the second fastest to get a stripe!
@silvermediastudio12 күн бұрын
I don't see anything wrong with being generous with that first White Belt stripe. If the person has showed up for a few months, become part of the academy, and is showing genuine interest.. it's one stripe. Out of what, twenty steps of progression before black? We talk so much about the mental game and dedication to training and the culture of BJJ... somebody who demonstrates up front that they are about the life and eager to learn and train and assimilates into the culture has, in my mind, earned that stripe as an acknowledgement that they are now really part of the family, no longer a newb outsider.
@dragoph12 күн бұрын
Instead of wrist curls, would a wrist roller be a decent alternative?
@KierenLefevre12 күн бұрын
@@dragoph yeah you could use a wrist roller but why not both?
@dragoph12 күн бұрын
@@KierenLefevre lol that’s fair, thanks. The sample program you laid out is very helpful also
@KierenLefevre11 күн бұрын
@dragoph hahah hell yeah man, glad you are getting value from it 💪
@hexkwondo12 күн бұрын
It’s working for me so far. But you have to have your diet right.
@KierenLefevre11 күн бұрын
exactly right
@mertabi2813 күн бұрын
Im Training over 1 year, i also drill the techniques from the classes. I destroy also with my 70kg the 100kg+ guys and almost won gold in my first Nogi tournament but still dont get my first stripe from my coach… and others in the comments get there first stripe after 2 Months…. I dont get it
@KierenLefevre4 күн бұрын
At this stage, I would probably talk to your coach and ask not about your stripe but if there's anything you can do from their perspective to improve further. Don't frame it in terms of promotion, frame it in terms of improvement/progression.
@abhishekrajeev344414 күн бұрын
Hey Kieren, love your content. Could you tell me how old you are, and how long you’ve been doing bjj for? I’m 28 this year, started training 3 months ago. I know it’s too early to say this, but I feel like I want to get really good at it and start a gym for myself. I’m a fit guy, but sometimes I feel like I’m in the sport a bit late to later transition into making this a career. Would love to hear your thoughts. Thanks man.
@KierenLefevre14 күн бұрын
@@abhishekrajeev3444 I’m 29 and I started when I was 24 I made jiujitsu my full time career about 13 months ago. It’s absolutely possible.
@brandonchilders266714 күн бұрын
Got my fist strip after 11 months, I didnt feel ready but i want to show my professor respect by working harder.
@gesundheitstips219717 күн бұрын
So with 3 times a week I will be fine?
@KierenLefevre4 күн бұрын
probably
@jeromecanovas18 күн бұрын
I have the worst cardio in the world and it starts to frustrate me while rolling because I ebd up tapping due to gassing out. I will try this program but hard to squeeze with my 2/3 bjj class and 2 weights/strenght sessions 😤
@KierenLefevre17 күн бұрын
4-5 sessions per week is a decent training schedule but fitting in 1-2 cardio sessions per week would be easily achieved without putting you in a state over training imo
@bukhaled46118 күн бұрын
✅
@WhoDaresWins-wo1qt19 күн бұрын
I have a Scramble grip trainer that I have attached to a band off of my pull up bar that can be adjusted to just a tad higher than shoulder height. I do rotational "chops" with various grips like pistol, spider sleeve and collar. I swear my mid section after incorporating this into my existing program is getting carved af and strong. The best thing about this exercise is the farther I'm away from the bar, the more resistance. So I can essentially work on grip strength, rotationals and endurance with this little peice of kit. I love it so much I bought a couple more to give away as gifts. Cheers!🍻🤙
@KierenLefevre18 күн бұрын
Oh that's an interesting idea, I'd be keen to see a video of the exercises.
@MadrmanX19 күн бұрын
Listening, but you didn't even give any reasons to back your claims.
@KierenLefevre19 күн бұрын
@@MadrmanX listen again?
@MadrmanX19 күн бұрын
@@KierenLefevreIs that going to suddenly make your video have given specific reasons instead of being vague? Saying that science doesn't support it is just an empty statement if you don't back it up with facts. You gave zero supporting evidence.
@bukhaled46119 күн бұрын
✅
@highlykind895720 күн бұрын
I will say it changed my trajectory with an illness where I could not physically regulate my sleep, appetite or energy for over 3 years. It corrected these things in 4 days of black belt application. I have 3 people in my life who have had the same results rapidly. One was diabetic, one had cancer so they wanted an alkaline diet and the other had IBS. All 3 are having success. With this motivation, I find this diet is easy to apply once conditioned and knowledgeable of the combinations. Timing comes rapidly as well. It wasn't my purpose, however I consistently lost 2 pounds weekly as well.
@austinalexander23821 күн бұрын
Awesome! Thank you!
@KierenLefevre20 күн бұрын
@@austinalexander238 thanks for your comment! Glad you got value from the video 💪🏼
@StandingO12322 күн бұрын
It all boils down to what you want to focus on in jiu jitsu and how much time you're willing to put into it. Nothing is a waste of time.
@ConfidentGrips22 күн бұрын
For the algorithm brither hope your well
@KierenLefevre21 күн бұрын
@@ConfidentGrips Thank you! 😁 oss 👊
@bukhaled46122 күн бұрын
✅
@PhysiqueEveryWeek23 күн бұрын
tldr - the sport is progressing at a fast enough rate where training twice a week is not enough to keep up. You can still improve at BJJ by training twice a week, but you likely won't be able to get into the high percentiles in terms of skill by doing so. To do this, you will have to increase the frequency. This makes a lot of sense, as the best people are training once a day, sometimes even twice. They are able to get in so many more reps this way.
@rns742623 күн бұрын
I get around all this by just using multiple steroids.
@KierenLefevre22 күн бұрын
@@rns7426 EPO would probably be more effective tbh
@gustavo5640523 күн бұрын
Who is alex, what is his full name, or instagram account? I wanna know more about this guy
@khabib819624 күн бұрын
Feel like the main key thing to add to my workout schedule here would be a lot of zone 2 right? I feel like 4x4x4 and muscular endurance work is very similar to doing actual rolling. Gonna start getting in a few hours a week of 130bpm slow jogging or something
@KierenLefevre23 күн бұрын
As intuitive as this feels, it's actually not the case. Studies have shown that hard sparring does not significantly improve VO2 Max and I would say if you were only going to do 1 form of training to support your grappling gas tank, it should be VO2 Max training.