BJJ Strength & Mobility Workout: GROUND CONTROL

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Thanks everyone!
Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

[@PhilDaruStrong]

FOR ALL DARU STRONG COMBAT SPORTS PERFORMANCE PROGRAMS CLICK LINK>>>>> www.darustrong.com/performance-training-programs.html

[@Fightmma12]

Phil Daru if I did this like you said I would not be walking tomorrow

[@degenviking6068]

Hey Coach Daru...How long do these session usually last? Thanks!

[@rishab8world]

5 Min jog Knee to chest lunge + arms raised up Side to side turning squats Duck walk sideways (Greco Roman position) Combat guard position - toes up + hold + let go Single leg shoulder bridge (2 secs hold up) Single leg shoulder bridge position hold to windshield wiper raised leg (keep opposite side lat+core tight) Fire hydrant (sit like a dog and raise one side leg to pee, only leg moves, core tight) Lower back against wall, arch in spine, bring neck into wall, core tight, raise both arms up (palm in karate chop position) x 10 Trap bar deadlifts (neutral spine, no over arch) X 5 Floor press in shoulder bridge position x 5 Barbell rows X 10 Walk with barbell in one hand, while stretch band pulls person to other side + Core tight High knee + weighted walk (sled walk)

[@overlord6815]

underrated channel, I hope i get to see you blow up one day. Love the content.

[@PhilDaruStrong]

Overlord much appreciated thank you!

[@fightcampro1358]

Knowledge wise he’s already at the top of the food chain and everything he shares it’s pretty obvious he does it bc of his passion, therefore the marketing aspect of it its just a consequence. I don’t think he cares that much. I bought Fight Ready program at something like 50$ and the information there as you can guess values x1000 more than that.

[@michaela8121]

Lol bro do you even understand who Phil Daru is?

[@overlord6815]

@@michaela8121 Yes. What does that have to do with my comment?

[@PP-xj7vg]

His beard looks pretty islamic, we might just see that happen some day!

[@countryboy93charrua81]

Bro the girl was like this guy wont leave me alone!!!

[@NickLMacDonald]

I just found this channel and I am super glad I did! It was really nice having someone explain/show a logical order to do warm up, dynamic stretching and activation/mobilization stuff, also the fact that it's combat sports related is the best part! Immediately subscribed

[@PhilDaruStrong]

Nick MacDonald thank you much appreciated 🙏🏼

[@UrbanPhoenix247]

This is dope👌👏 This works out great for me, especially for the warm-up exercises. Subscribed!✌️

[@24bourney]

Just what ive been looking for. Thank you so much sir. Ive liked and subscribed.

[@irondragonflag]

Thanks for all

[@FitFighter15]

You always come up with logical explaination. Great work that really works..

[@PhilDaruStrong]

Amit Bhardwaj thank you!! 🙏🏼💪🏼

[@FitFighter15]

@@PhilDaruStrong 💪💪✌️✌️

[@FitFighter15]

@@PhilDaruStrong by the way.. your pallof press stuff really enhanced my knockout power

[@PhilDaruStrong]

Amit Bhardwaj that’s great to hear any antirotation exercise will definitely help

[@meowmeowone8479]

DaruMon! The ultimate poke-digi-humon master! These vids (info, edits, everything) are fire coach! Keep 'em coming! What do you do for posture induced low back pain? Literally sitting around almost all day, head buried in books.

[@PhilDaruStrong]

Meow Meow One you have to get up and move look to increase range of motion with segmenting the spine and working on controlled articular rotation of the spine and hips. Walking with sleds will help with traction and keep your spine healthy also strengthening of the glutes ans hips is vital. Hope that helps! Thanks for the support 🙏🏼💪🏼

[@4457004]

GREAT

[@jessrivera3728]

just started coming across this guys videos and great stuff... phil daru for president 2020!!!

[@طلالالبلوشي-د6ن]

💪💪💪💪nice one

[@therchitects1885]

GREAT VIDEO

[@MrWasa11]

Love it I’m going to add some if not all of these techniques to my workouts change it up a bit

[@Diioooonn]

This is what I do at the gym. Thanks!

[@sempugas]

i'm from Argentina, your content it's great!! Thank you for this.

[@paulmaster812]

Great content

[@susanareid310]

❤️❤️👍👍👍👍👍👍👍 Thx. 🤗🤗🤗🤗

[@juangjj3830]

Coach phil!!!i wish 2019 can visit to you to learn.there in florida!!!!oss from argentina

[@PhilDaruStrong]

Juan gjj oss brother let me know when you want to come down!

[@joshinmaster]

Absolutely brilliant!

[@raymondr2821]

Man thank you love your work out dude

[@PhilDaruStrong]

R R thank you for the support

[@anthonygerber8261]

Great content sir! Thank you so much for sharing your knowledge!!! 🤙🏼

[@shanewilliams02]

All killer, no filler. Thank you for the insane amount of quality content and that hard work you put in for athletes. Your Joe D. podcasts were FIRE too. Question: Is there a way to replicate/substitute the banded KB suitcase carry for people who don't have any friends? (static/isometric hold?)

[@PhilDaruStrong]

No problem at all... you can simply attach band to a post and walk on treadmill I’ve done that in the past and it works just as well to challenge it more raise the incline on the treadmill

[@shanewilliams02]

@@PhilDaruStrong Thanks so much Phil!

[@user-il3pj5iy3y]

their forms of deadlifts have a few problems,, instruction is defly correct, but some are not getting the movement of hip and was stretching low back after doing it

[@b.jmarcano2883]

I really like this guys no dilly dally style.

[@robertasp-p5142]

So basically a short physical therapy session . It's hard when a constant day job sitting hits hard on those deep stabilazing muscles

[@Chooong7]

Gezary 😍

[@Gong14921]

Can I know why we should do the bridge while bench pressing?

[@df224]

I forgot what the video was about once the woman in white T-shirt entered the picture - oh yeah, workouts looked great too!

[@ehaballithawy3711]

Sorry for interrupting you ... I have a question about the TRX exercises and their relationship with MMA or Judo ؟ thank you so much.

[@RobRIPDG]

Lol 7:42 stares at ass with the eyes of a hungry bear, leaves homeboy after that to their own devices struggling

[@PhilDaruStrong]

RobRIPDG yes that’s exactly what I was doing while she’s performing a trap bar deadlift meanwhile my interns are training the other group

[@jinglelingle26]

Thats some good shit man, I was wondering whats your opinion on training barefoot for leg workouts?? I have a nagging case of sciatica(nothing bad but its just kinda always there) and I have trouble finding a good athletic shoe, I usually deadlift and squat in converse allstars or barefoot. Anyway thanks for the videos

[@PhilDaruStrong]

Allgoodathletictraining nothing beats being able to actively root yourself into the ground a strong mobile foot will help create full force production up the kinetic chain if you go to my IG you see I train barefoot regularly. Thanks again for the support by the way I appreciate it

[@wil3978]

Is it true sciatica or pyriformis syndrome?

[@CJFranciss]

@@wil3978 sciatica is a differential for piriformis syndrome and vice versa. Sciatica generally refers to pathology specific to the sciatic bundle which passes under the piriformis but not necessarily cauded by the piriformis however in the case of piriformis syndrome sciatic neuropathy is true to its namesake and is caused by the piriformis.

[@pjwright82]

Love your channel and seeing the work some of these MMA guys put in. Main exercise is BJJ and I have 2 mornings a week for strength work with access to a basic gym and equipment. I do mobility and prehab work through yoga but really wishing to add strength whilst staying lean and not bulking. What would be a simple but effective routine in your opinion?

[@PTK256]

Hi Phil, I have two questions about your ground control program. 1, I can only train my S&C 2-3 times a week. Will your program allow me to do that or is it one of those - you have to train every day programs -? 2, I see some special equipment in your videos (agility ladders, sleds etc.) and my gym is very basic. Will I still be able to use the whole program or only parts of it?

[@PhilDaruStrong]

PTK256 I would only Program 3 times per week max for grappling athletes and yes you can still work the program effectively with a standard gym. Contact me via email if you need help altering anything [e-mail]

[@raslinkz]

I fucks with this. you use to train this dude DP I use to go to famu with

[@tdavlocal229]

Why the knee raise so high on the sleds? I notice you do that bounding with sleds too

[@PhilDaruStrong]

tdavlocal229 want them to activate the hip flexors and pull with hamstrings we want full muscle activation

[@coachrudberg9386]

For these athletes, Would you ever do a final phase pre competition of strength endurance? or would you most often program it as power/strength ?

[@PhilDaruStrong]

Coach Rudberg since the sport primarily requires more strength endurance and isometrics I will keep that more on a priority

[@coachrudberg9386]

Phil Daru, I appreciate the response!

[@datawolf2318]

My black white brotha brotha

[@DC-sr7gu]

i came here for gezary 😍

[@FitFighter15]

Hi Phill, just a quick question, can I replace Zercher squats with heavy sandbag bear hug squats sometimes, I felt it helpful in realistic practice of takedown lifting an opponent..

[@PhilDaruStrong]

Amit Bhardwaj yes as long as load is adequate

[@3IN1SDG]

👍🥋🏋️‍♂️👍

[@305dave]

Hey Phil, I'd love to purchase your program but I'm worried I won't have access to all the different equipment I see. What would your advice be?

[@jonathantorhjelm1902]

I have a question did you have them do neutral and regular deadlifts? Why both if so?

[@malsi4641]

The 1st 2 guys at 00:20 look like chechens

[@FallRiverBootcamp]

I just bought this program is there place i can ask questions

[@mr5timewcwchamp]

I know it's 5 months later, but KZbin, email, and DM on IG have all worked for me.

[@jonathantorhjelm1902]

i have a question, i find for the martial arts training i do there is a lot of backwork, i tend to get a hunch. including tae kwan do classes twice a week i spend probably 6 days working out in some form. i dont hit the gym on my 2 days of class, i like to hit my lower body the next day but what about my chest? its hard to fit in a bench day sometimes, how can i work that into some of my other training

[@PhilDaruStrong]

Jonathan Torhjelm sounds like your doing single muscle group workouts, in all honesty that’s not going to be optimal for a martial artist you need to train 2-3 times a week full body implementing compound lifts and special exercises to increase your ability to train and produce performance. Here’s a training program I’ve developed to help with that... www.darustrong.com/store/p26/MMA_Conjugate_Method_Program.html

[@jonathantorhjelm1902]

@@PhilDaruStrong every day is a full body workout after some research into bruce lee, im doing the best i can with just enough finances as to get by. I just noticed that you seem to have a pretty big chest, and im trying to figure out how most effectively to work in a bench press, how often etc to avoid that sort of brock lesnar hunch. Ive been trying to convert from bodybuilding/powerlifting over to mma, so the days after class i follow an explosive power routine courtesy of yours truely, but ive been having troubles getting in chest exercises and figuring out how to work that in. Ive been taking a 'chest' day mixed in with some of the core exercises iveseenon here, the legs get hit as well ive been using kick drills involving holds and ahand kn a chair as part of that. but its hard to find the time once a week.anyway, im doing the best i can being broke in between jobs

[@jonathantorhjelm1902]

@@PhilDaruStrong there, final edit

[@conanthebarbarian7223]

The beard is out of control lol

[@zizouzizou9349]

Why you help only the girl why?? you must train the boys too

[@f44had]

Some of these things seem unnecessary and very trivial... Like, which successful athletes do these minor things? They seems more rehab than anything. Look at the best of wrestlers, they do none of this and instead focus on other proven fundementals which has been used for decades.. These things seem like they waste your time instead. All imo of course

[@zoro88h]

I don't understand your point, can you elaborate please?

[@f44had]

@@zoro88h Sure. I think what I'm saying is that, some of these workouts seem very unconventional and therefore I question whether it's worth doing these over other more fundemental workouts relative to the sport you are doing, if any. I don't see where these trivial routines would fit in for me personally (I train Muay Thai and Wrestling) over what I already do in my sport. Some of these training seem so trivial they almost appear to be aimed at rehab. That's my thoughts at least. What do you think? The training at 1:25, 1:50 and at 2:32. Some of these movement are just plain silly imo.

[@zoro88h]

@@f44had I wouldn't call them silly, they are definitely not the meat of the workout and are used to get your body ready. You are looking at this as a MT and wrestling practitioner and this seems like a workout for a specific area of bjj conditioning. That just my take on it

[@f44had]

@@zoro88h Silly might have been the wrong word. I see what you are saying. It's interesting nonetheless and perhaps will work for some people out the, I'm no expert.

[@keeganscott7708]

clueless steroid boi

[@omarjo01]

Be sure to read honest and real reviews of Ground Control Program on my blog before you buy. Go to gohonestreviews. com/ground-control-program-review/ Thanks, Westbrooke.

[@bodyshootsmaster8888]

so weight lifting is good for grappling ?

[@PhilDaruStrong]

Bodyshoots Master essentially weight lifting is good for all sport that require contact relative strength and endurance is a key component to performance

[@bodyshootsmaster8888]

Phil Daru ok :) thank you sir

[@ajjames1059]

Great channel, really appreciate your work.

[@PhilDaruStrong]

AJ James thank you I appreciate the support

[@apexkrook8189]

Do you have any videos explaining band steppers ? I have your fight camp program and it doesn’t explain it

[@PhilDaruStrong]

Jess Cerv kzbin.info/www/bejne/p3Ocg2l4qNCosMk

[@apexkrook8189]

Phil Daru thank you ! Do you need two bands of the same weight on both sides or can you do one band like on the back maybe ? Or use two diff weights ?

[@kevinclark2673]

Quick question...what was the duration/distance on the sled pulls. Thank you.

[@tariktyler]

Great content. I understood the purpose of every exercise except one. The single arms firemen carry with the banded pull on the opposite side. Why the band? Was it just for counter resistance?

[@SCGrit7]

tarik tyler look up contra lateral movement.

[@gamechanger_kr]

This is awesome👍 love these kind of videos. Keep it up👊

[@peterandersson1135]

HOHO!

[@egodrunk]

is that gezary matuda

[@gwzsyst]

Gezary 😍