The ULTIMATE Strength Exercises For BJJ | PART TWO PUSH

[@aryatama9934]

bro is a goat for giving us free programs

[@KierenLefevre]

@@aryatama9934 rip into it legend 💪🏼

[@adrianescamilla3573]

Thank You Sir for your Content, it has helped me not only in my Grappling game ,but also in my Archery. My strength has gone thru the roof in 2 months. From pulling a 45 lb to a 75 Traditional bow in 2 months.

[@KierenLefevre]

That’s amazing!! Awesome work bro 🫡

[@irondragonflag]

Great video

[@KierenLefevre]

@@irondragonflag Thank you! 😁 glad you enjoyed

[@harmonygaleria6311]

Tihis is great ! These are the type of exercises I have been doing for the last six months, and I have seen more improvement in my jiu jitsu in those 8 months than in the last two years. Good stuff brother!

[@KierenLefevre]

@@harmonygaleria6311 brilliant work bro! Whats your training schedule like how many grappling/lifting sessions are you doing?

[@harmonygaleria6311]

@@KierenLefevre Hey man! I love your content brother. My workout routine outside of jiu jitsu is: Mondays -Push: Exercise 1: 3 sets of Pull ups Exercise 2: 3 sets of Chin Ups Exercise 3: 3 sets of Neutral Grip Pull Ups Exercise 4: 3 sets of low seated row ( last set until failure) Exercise 5: 2 sets of biceps hammer curls ( second one until failure) Exercise 6: 2 sets of biceps curls ( second one until failure) Tuesday - Push Exercise 1: 4 sets of Bench Press with barbells Exercise 2: 4 sets of elevated bench press with barbells Exercise 3: 3 sets of butterfly press Exercise 4: 10 sets of 8 reps of push ups ( until failure) Exercise 5: 2 tricep extension until failure Wednesday- Legs: Exercise 1: 4 sets of Front Squats Exercise 2: 4 sets of Romanian Dead Lifts Exercise 3: 4 sets of Sumo Squats ( last set until failure) Exercise 4: 4 sets of leg extensions Exercise 5: 1 set of a squat machine until failure Friday- Shoulder Exercise 1: 3 sets of Dumbell Shoulder Press Exercise 2: 3 sets of Dumbell Lateral Raise Exercise 4: 3 Sets of Front Raise Exercise 5: 3 Sets of Reverse Fly Exercise 6: 1 Sets of front and lateral combination ( until failure) Note: For pull ups,and chin ups I am doing them assisted yet, as I am still now able to do pull ups and chin ups as normal workout without the assistance. I think its a good way for people to do start gaining strength to do them with out assistance in the future😬. Let me know what you think and if there is anything you can recommend to make my workout better😬🤟🏼

[@KierenLefevre]

@@harmonygaleria6311 not bad bro! I would recommend including some more core/grip/carry/rotation work as well as some dedicated neck and glute training. It looks like you’re taking a more bodybuilder style approach for muscle gain? I would also recommend looking into some power work as well 💪🏼

[@massivemagoo]

I downloaded your free program. Many thanks for your content but im confused cuz i watxh all 3 of this series but the pdf looks like it has a whole bunch more exercises that u didnt cover in the vids

[@KierenLefevre]

Yeah of course it does. This video is exercise recommendations, the free program is fully developed training program that includes more and different variations.

[@felixpcll]

Great video!

[@KierenLefevre]

Thank you! 😁

[@martinwettig3724]

Fantastic compilation. Will you update your free plan according to this? I saw how Dr. Mike from RP talked about that include bench press gives the same low chest growth as the flat bench, but with the additional upper chest development. So, you could save time and just do this on, I guess. What do you think?

[@KierenLefevre]

@@martinwettig3724 thank you so much for your comment! No unfortunately I will not be making major changes to the free program in order to keep it free 😅 I have ppl structure and full body structure in my paid plans and am working on another PPL specific program which will be releasing As far as bench is concerned I believe for JJ performance it’s important to have both but yes incline is preferred

[@Jordan48109]

What sort of rep ranges would you recommend?

[@fizioramadhan2452]

what reps and sets should i do ?

[@KierenLefevre]

@@fizioramadhan2452 it really depends on your training schedule, fitness level, goals and more. As a way to guidance I recommend checking out the longer episodes I have on my channel about strength, training program structure and hypertrophy, it’ll give you a better idea based on your specific training aims 💪🏼

[@kalebwhiteside6138]

What’s the drill bit warmup from your two day power Bjj program? Been doing this program for a while but always skip some of the warmups because not sure how to do them and can’t find videos from your channel showing them, for example the drill bit, squat pulls, and controlled sit outs would be great if you could show me the specific video of you going over them.

[@KierenLefevre]

@@kalebwhiteside6138 when you open up the program on your phone or a computer each of the exercises has a link to an instruction video here on KZbin. If you click/tap on the name of the exercise it’ll open up the unlisted video showing you exactly how to perform each exercise. I also recommend watching the tutorials on some of the “more basic” movements and it may show you some extra form tips or info

[@ignatiolu863]

For more range of motion a narrow grip (Clarence Kennedy style, shoulder width) bench press is the way to go. Much more range of motion than conventional and has helped on multiple ocations when someone tried to pass guard. Just bench press them.

[@KierenLefevre]

That's a good variations as well 💪 But disagree with the "just bench press them" 🤣🤣

[@jakerowsell8752]

One question I have around this program is why it is PPL? Is mixing it up not going to be better to get to more of an overall full body workout with less concentrated fatigue? So the next day on the mats you don’t have dead shoulders, legs or arms ?

[@KierenLefevre]

I am a huge advocate for full-body approach to training for BJJ. My preferred split is full body. This video series was intended to be a comprehensive look at exercise recommendations for grapplers and I structured it with push/pull/legs movement patterns for a better viewing experience rather than randomly picking exercises, it's not a program. In saying that, there's nothing wrong with the PPL split and I do offer PPL programs at BJJ Strong Online and I'm working on another one. At the end of the day, it's personal preference as the research suggests full body training is no better than split-based training as long as reps, volume and intensity is matched.

[@raijin7254]

👊

[@gxvault4166]

Is there any alternative to the incline db bench exercise? I dont own a bench 😢

[@KierenLefevre]

@@gxvault4166 I recommend just sticking with floor press or a flat bench press 💪🏼💪🏼

[@robvidalbjj]

When you come to NYC let me know.

[@KierenLefevre]

oh hell yeah bro, get some training in! I'm hoping to go to USA next year 💪

[@אביאלליסגרטן]

In general, how many sets and reps per exercise would you recommend?

[@KierenLefevre]

As a very broad recommendation for strength, do 4-5 exercises 4-5 sets at 3-6 reps. Make sure you're stopping 1 rep short of muscular failure and aim for >80% 1RM OR if you're using RPE wave load from 6, 7, 8 and then finally 9 before going back down for a deload from week to week. RPE is superior for grapplers as it's a form of autoregulation and accounts for fatigue from your grappling that week.

[@robvidalbjj]

👊

[@ericcook378]

👊

[@KierenLefevre]

@@ericcook378 oss 👊

[@ericcook378]

@@KierenLefevre white belt no stripes.