A BJJ Black Belt Does Starting Strength

Recreational BJJ black belt, Eric Hardison, was getting beat on the mat by a lighter weight, high-school aged blue belt - world-class competitor, Cash Burgess. We challenged Eric to do the Starting Strength program to see if getting stronger would improve his performance against Cash on the mat.
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[@xmoogoox]

Two-factor model of sports performance in action

[@Francesco-cj3oi]

That simple model could change sport performance unimaginably if it was applied by everyone. But you're gathering the undeniable evidence that it works, eventually it will take over

[@travisreid3840]

Fantastic

[@robcubed9557]

Strength training has been a double edged sword for me. The strength has helped out for sure in terms of being able to smash people. Unfortunately strength training also prevents me from training BJJ as often as I would like (due to recovery) which limits my performance.

[@eclipsez0r]

Yeah you have to be careful not to overtrain if you're natural and doing BJJ 6+ times per week, you can't push the weights too hard. And I'm in the opposite end right now when older, that doing any BJJ kills my strength progression

[@jocaingles8464]

Reduce volume

[@sunnyjim28]

Try training twice a week instead of three.

[@dariusrana8487]

@@sunnyjim28 yes exactly. I train twice a week too. Also be careful about squat and deadlift volume. Too much will just cause a lot of fatigue resulting in reduced performance in the mat.

[@MhUser]

you cant train both, you must arrange it into blocks during the preparation; start with a month of strength work, then go pure BJJ, then rest, then compete, then repeat

[@jeffreybabino8161]

A friend of mine studies judo hes been doing this for a while hes doing well with it god bless ver good video thanks

[@eclipsez0r]

I followed starting strength for over a decade on and off, it helped me with my brazilian jiu jitsu immensely throughout the whole period. Be careful not to over train when you're doing BJJ 6+ times per week plus weightlifting. If you're natty, you generally can't push the weights that hard if you're doing so much BJJ, which is completely antagonistic to strength, as BJJ is an endurance, high cardio sport

[@eclipsez0r]

By the way in addition to this, if you're a soyboy then you hardly have any business stepping into a fighting gym, and you need to gain 20kg first and foremost

[@Alexander_Tronstad]

​​@@eclipsez0r That's not at all true. The sooner you start, the sooner you get better, as with any skill. You don't have any business fighting against people that can seriously hurt you if you are very frail, but training anyone can do.

[@JonConti]

Beasts

[@PatrickHutton]

Hi nerdy question and observation Eric was holding the barbell whilst squatting with ya conventional grip as opposed to SS thumb over grip why's he doing it that way? Does it help with a shoulder issue?

[@xmoogoox]

Yep, Eric has elbow issues from years of sports so we modified his grip

[@HenchPig]

Awesome video! I’m a bjj athlete (brown belt) who has accumulated way to much bodyfat over the years just from eating pure shit. I need to cut off quite a lot of body fat and my strength numbers aren’t amazing either. Bw - 89kg 1RM Bench - 90KG 1RM Squat - 125KG 1RM Deadlift - 155KG How would you approach my situation? I’m seriously uncomfortable with my level of bodyfat but I cannot reduce my bjj as I’m competing fairly often. Could i still do bjj 5x per week, do the novice program 2x per week and be in a calorie deficit with high protein to get to my desired bodyfat then make adjustments?

[@AndrewB416]

Yes, Cash. You got yourself a good last name Buddy!

[@HenchPig]

What programming does that coach run? Dudes jacked as hell

[@InvisibleHotdog]

Now Cash has to get stronger so he can get back to bullying Eric

[@xmoogoox]

Episode 2???

[@Francesco-cj3oi]

That kid looks very promising, I want a video in 8 months with a 200lbs Eric

[@sardalamit]

How do you plan both ---Strength & BJJ sessions? I've found BJJ to be very strength focused. I couldn't do both BJJ & weight training with an equal focus.

[@xmoogoox]

I lift 3x/week, spar hard once/week, and do technical practice/drilling 1/week.

[@sardalamit]

@@xmoogoox So focus more on technical drills/ technical rolling? I guess that's where I was going wrong. I was hard rolling 3x a week.

[@xmoogoox]

@@sardalamit yep you'll need to manipulate your training stress and bjj practice stress so you can do both productively. Food and sleep need to be dialed in too.

[@sardalamit]

@@xmoogoox thank you again for the reply. It took me some time fo realize how hard rolling/ sparring was affecting me. Right now I am following the Texas Inspired WL routine from PP. So will finish my 6 weeks before starting BJJ again. BTW, since I have your attention: love your podcasts, esp the episodes with men who got involved in the game late and have hit big numbers! That's very inspirational for the general public. Do you plan to do anything with the SS inspired approach to WL? Chase Lindley recently hit another PR in the Snatch. Would love to hear him speak only about WL!

[@xmoogoox]

@@sardalamit happy to help. Texas Method is too much training stress for BJJ athletes. I suggest Heavy/Light/Medium. Thanks for the positive feedback - I'll keep highlighting the big, strong middle aged+ fellas. Should I have Chase on the show to talk about his Olympic weightlifting programming and PRs?

[@GreyRock100]

BJJ requires strength. The best way to get stronger is to gain 60lbs.

[@AndrewB416]

I tell this to the guys at the gym who ask me how to get better. Gain 30lbs and train BJJ 5 times a week at least.

[@DBowTX]

There is a formula for BJJ: Each belt approximately cancels: a decade of age: 20 lbs of muscle: a competitor versus casual: there are some allowances for being elite in other grappling sports So if you get a 60 YO 150 lb black belt who doesn't compete that's roughly equivalent to a 25 YO 190 lb competition white belt who wrestled in high-school and college and maybe did a few years of judo. I don't know if that is the exact formula, but it seems to be about right.

[@kw12784]

The guy talking around the 9 minutes mark? Makes everything a question?🤔

[@xmoogoox]

Talking on camera isn't easy my man - focus on the positive

[@HenchPig]

Who gives a shit

[@livedoom]

damn no real way to avoid them cauliflower ears huh

[@blackmetalstrengthtraining6867]

It seems to be genetic in some sense. Some guys get like five of them in one year. Some guys get none after training for 15 years. -Andrew

[@samuelhite2887]

Headgear?

[@JeewanthaBandara]

Get those ear covers, and you should be fine. It's just that some people view them as a mark of honor

[@dariusrana8487]

It's genetic. I've seen guys train equal amounts and some guys get en, some don't.

[@jimmyteter]

I've trained for 13 years and use head gear most of the time while rolling. Looks dumb and guys give me a hard time but I don't care, I don't want those f'd up ears! Started to get cauli ear when I was a blue belt years ago and said nope.