How To Train Isometric Strength For Jiu Jitsu

Jiu Jitsu athletes! Are you ready to take your performance to the next level and dominate on the mat? The secret to WINNING more matches and getting INJURED LESS is finally revealed! There is this very special type of strength is crucial for any serious Jiu Jitsu competitor… And it’s often talked about by the biggest names in the sport such as Gordon Ryan and John Danaher! It’s called ISOMETRIC STRENGTH!
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[@msidm]

This makes sense. I started training Jiu Jitsu. I get a lot of compliments on my strength even during tournaments... I can easily hold bigger stronger opponents. I only weigh 155-160 lbs and I do not lift super heavy weights in the gym . I have always trained since highschool to pause for a second or two then breathe out. My coach was strict about controlling the weight even if you have to lower your workout weight and pausing to breathe before pushing.

[@joshuasettlage]

Good stuff!!

[@vutran3758]

The secret is Açaí and Jesus

[@joshuasettlage]

LOL 😂

[@victorrodriguez9140]

And steroids

[@joshuasettlage]

@@victorrodriguez9140 Regardless if an athlete is on gear, developing isometric strength is massively important for grapplers.

[@vutran3758]

@@victorrodriguez9140 it’s not illegal in nogi grappling and everyone is on it so it’s not really an advantage.

[@vutran3758]

@@joshuasettlage I agree, developing isometric strength makes you stronger overall. I notice an improvement in overall lifts when incorporating negative reps to isometric holds.

[@xenios7]

This content is golden, its sad that your videos don't get much attention. At the same time its better that not a lot of people know this stuff so we can exploit to win

[@joshuasettlage]

Thank you so much! I’m glad you’re enjoying the content!!

[@kni9ght]

I respect your for being respectful but also keeping 100

[@joshuasettlage]

@@kni9ght that's how my mama raised me

[@coach_dusseault]

This is awesome man thank you! Best explanations / applications of isometrics I've heard! Tons to apply from this video with all my athletes. I appreciate you

[@joshuasettlage]

Thank you homie!

[@catyear75]

Some say his “Secret Weapon “ is the use of P.E.D.S

[@joshuasettlage]

Some would say it's not that much of a secret lol

[@orionpax45]

As a 5 month BW this is very helpful. Thank you very much =)

[@joshuasettlage]

Happy to help!

[@marks3440]

Great stuff! I’m actually a big rock climber, but I love to come here for fresh workout ideas. I’ve been attaching my rings to a fixed point for some seated isometric rows, but will definitely be experimenting with the med ball.

[@joshuasettlage]

Great to hear! Let me know how it goes!

[@slickdanger_]

Guys always asked me when I was a white belt if I wrestled or something because they said I felt insanely strong…. 12 years of constant rock climbing baby 😂 my grips were my fall back when I started and it stopped a lot of people better than me

[@joshuasettlage]

@@slickdanger_ that's awesome!

[@kingslavd661]

On a bench, I would load plates so heavy that I can't lift and would then push into it to work on overcoming iso. This is a good alternative to floor press to pins if you don't have access to that.

[@joshuasettlage]

Awesome!

[@derrickpigatt5195]

Good info, i see this while rolling and mimic the movements holding a position or adding weight. Isometrics are where it’s at!

[@joshuasettlage]

Isometrics are awesome!

[@bruceleeshamuon4487]

On blood flow restriction, varicose veins are not reversible. (Enlarged veins can cause blood clots). Venous insufficiency also happen (Valves inside blood vessels become insufficient). We cannot make veins smaller from enlarging.

[@joshuasettlage]

thanks

[@coreydagod9317]

Your channel is growing, Keep up the grind

[@joshuasettlage]

Thank you so much homie!!

[@liamconalty7714]

great video, cant wait to try these out, the gym is gonna be left scratching their head when they see me strangling the med ball

[@joshuasettlage]

hahah yessir! Let's get it bro!

[@MrJeppo96]

Great video! Will incorporate those for sure! Is that the type of strength I feel when fighting some guys (standing up in wrestling or on the ground) that makes them feel like immovable objects? Cus dome guys feel very weird, they can’t like pull in a single leg when u sprawled them out but when u try to get them down or move them out of position they feel like a tree and don’t move an inch. Like this weird stiff feeling like I try to move an immovable object

[@joshuasettlage]

That feeling does have a bit to do with physcial strength, but it mostly has to do with their skill of always being able to maintain a stable base

[@MrEvasionZ]

Hey Coach J, which program are isometrics featured in? pre szn, in comp, peaking or other?

[@joshuasettlage]

There is a TON of isometric work in the PRE SZN program and a little bit mixed into the Podium Ready program!

[@garvey6302]

This is gold

[@joshuasettlage]

thank you!!

[@kevinmillington8132]

Another great video🥋🔥

[@joshuasettlage]

You already know!!😎💪🏽

[@ludivi77]

Thank you so much! 🌟

[@joshuasettlage]

You're so welcome!

[@OriginalLuigy-b3h]

Hey, I just to ask what rest times and sets looked like exactly? Are these meant to be performed as sets of 1 because of the intensity?

[@joshuasettlage]

It depends on a lot of different variables. There is not "specific" number of sets, reps, or rest periods that is optimal.

[@alexurrutia8177]

Hey josh first great work but question so a isometric shoulder press would be at the bottom of the rep not overhead right?

[@joshuasettlage]

you can do it at either position

[@Uumoss111]

The things you are teaching are gold! Thank you

[@joshuasettlage]

Glad you think so!

[@coaldigger5154]

Can you do a full video on bfr/occlusion training

[@joshuasettlage]

Already did! Watch this video here: kzbin.info/www/bejne/nV7WeGSwlpaEpZo

[@NoMercy-qd7os]

Strength , flexibility and endurance

[@joshuasettlage]

Yup!

[@christbuilds7409]

Isometrics are holding the position for time, without moving unless your doing quasi isometrics...

[@joshuasettlage]

Yup

[@MGV23]

In which phase of training i can use this? I use Conjugate Method. I use this in accesories?

[@joshuasettlage]

You can use these for any of the 3 main training methods. It would be best to include an emphasis on isometric strength as part of a "Triphasic" training program. 2-3 weeks of Eccentrics followed by 3-6 weeks of Isometrics, followed by 3-6 weeks of Reactive based training. Cal Dietz is the founder of this method and has a bunch of info breaking it down. :)

[@CesarChin3]

Gold

[@joshuasettlage]

thank you!!

[@Shevchenko_DBR9]

Huge respect. Good stuff. What do you reccomend for set/rep ranges for the overcoming squeezes? I used to do 6 reps of 6 second squeezes. Or do you recommend just squeezing entirely until failure?

[@joshuasettlage]

6x6 works great!!

[@Jeffro5564]

Bruce lee being doing that back in 60s when people were infants hahahah

[@joshuasettlage]

yup!

[@syncxza]

As someone who trains calisthenics would there be any downside to adding an isometric hold portion to majority of my movements?

[@joshuasettlage]

nope! Isometrics on calisthenic movements are great!

[@syncxza]

@@joshuasettlage Thanks so much, really appreciate the feedback 💪Keep up the good work!

[@joshuasettlage]

@@syncxza happy to help!

[@Chiburi]

Georges St-Pierre does calisthenics with a lot of isometric elements on parallell bars and rings. And there's a youtube channel by the name Red Delta Project, and he does calisthenics with a lot of isometrics, he has his own system for it.

[@joshuasettlage]

@@Chiburi I'll have to check that out!

[@joelsalminen1357]

Bro, are you related to the UFC champion Robert Whittaker or why do you seem exactly like him??? 😂

[@joshuasettlage]

hahah no im not, but I do get that a lot lol

[@balanbharghavannagaraju4675]

Will this training help me lift 10kg weights of 20 Jute bags just like Construction workers in India who work hard like hell????

[@joshuasettlage]

It can help, but if your goal is to get better at lifting those bags, you might as well go find those bags and starting lifting those! :)

[@kingbubbles4509]

Currently i can only regularly train with guys 15 or 20kg lighter than me as im around 96kg and my gym is full of smaller guys. Im worried about the jump in size and strength of opponents when i first compete. Im working on strength as much as i can, but just wondering if you have any thoughts. Moving gyms is definitely not an option unfortunately.

[@joshuasettlage]

Are there any open mats you can go to? That is a great way to get more mat time with opponents closer to your size!

[@kingbubbles4509]

@@joshuasettlage Thats a great idea, there are a few reasonably nearby gyms that i could try to drop in on! Thanks man

[@scruffyrodriguez7698]

What gym do you train at 😭Im 72kg most of the time the smaller guy.

[@joshuasettlage]

@@scruffyrodriguez7698 I train at Cassio Werneck Jiu Jitsu in Sacramento, CA!

[@tonybloodloss]

​@@scruffyrodriguez7698 As a small guy (72kg myself), I can advise training the grip strength. I'm a Sambo player, and I just grab a gi and never release untill my opponent is softened up from trying to overcome my grip. Then I climb them to a position when submitting them will be easier. If I can't submit them at all, they can't do that too, and my rolling partners are often big.

[@ajithsidhu7183]

How to cut weight for grappling without being weak

[@joshuasettlage]

Answer: don’t cut weight

[@ajithsidhu7183]

@@joshuasettlage but I have to lose 10kg

[@ajithsidhu7183]

@@joshuasettlage any advice

[@joshuasettlage]

@@ajithsidhu7183 I don't know your situation or your training history, and as a professional rule I don't give out specific weight cut advice unless I know who I'm working with. My suggestion would be to move up a weight class.

[@ajithsidhu7183]

@@joshuasettlage I see thanks its just that I want to lose 10 kgs so I can be fit agian

[@hectorerquiaga8853]

He got 25 pound heavier thanks to steroids..

[@joshuasettlage]

no he didnt. He actually had to train too. You don't build muscle like that by blasting gear and doing nothing.

[@hectorerquiaga8853]

@@joshuasettlage kzbin.info/www/bejne/qHLJoWytob-ZmpY

[@miesvaillanykyisyytta3252]

@@joshuasettlage You do gain muscle by sitting on your butt if you do steroids but to a more limited extent than training on steroids. Regardless Gordon is a controversial example because it's very hard to separate his apparent juicing from his alleged training methods.

[@joshuasettlage]

@@miesvaillanykyisyytta3252 yup

[@eduardopaganotto4633]

OSS

[@joshuasettlage]

Oss!

[@mardonovatwins6209]

I think just roids is good enough

[@joshuasettlage]

Good luck with that 😂

[@jamesleon2770]

Isometric strength is done through bodyweight exercises predominantly

[@joshuasettlage]

It can be done with both bodyweight and weights.

[@enosnaseoj1]

Danaher should be ashamed of himself to call himself crippled

[@joshuasettlage]

Why is that?