The Top 6 Exercises Andre Galvao Uses to Improve BJJ Performance

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Electrum Performance's Coach Alex Sterner and Professor Andre Galvao each bring 3 of their favorite exercises to prepare the modern grappler for BJJ. In this video we provide a well-rounded array of exercises that help prepare an athlete for the multifaced demands of Brazilian Jiu Jitsu.
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[@weneedtogoback8553]

Front squats and power clean will change your game. Also bentover rows are a great add to these suggestions. All athletic, dynamic movements on your feet (except bench)

[@zaidflowers1828]

I can bench press my opponents

[@ElectrumPerformance]

While we don't deny what you're saying here, not every exercise has to be from the feet to apply to BJJ (or any sport for that matter)

[@Paulomerlingbjj]

Great video 🚀🙏🏾🙌🏾

[@edwardbrandt4868]

Thanks a bunch for the vídeo. Well done...I will share it...again...you rock.

[@ElectrumPerformance]

Appreciate it Edward! More on its way

[@tomb9420]

Damn galvao is built like a NFL running back ! That would be interesting to see how he would adapt to a training camp.

[@AnabolicFarmer]

Edward Snowden meets football player Hulk! Great video!

[@aaroncurtisyoga2]

Love this!

[@reggieharrison1468]

Thank you so much my friend. Two legend's.

[@ElectrumPerformance]

More videos on the way!

[@jonhernandez3645]

Great video with excellent breakdowns!

[@ElectrumPerformance]

Appreciate it Jon!

[@lilholyy]

this was a great video

[@IrvinLep]

I love the "gi check" cue for the bench press! Never thought of it this way

[@ElectrumPerformance]

We still use that cue all the time! Glad you found something useful

[@shooto7]

Very good video, really good explainations!

[@ElectrumPerformance]

Appreciate it, hope it helped you out!

[@reyruiz9174]

Great vid! Never knew about the lifting straps !

[@ElectrumPerformance]

Hope it helped you get into that front rack position!

[@FelipeCavalcanteBJJ]

Awesome! Great advices!

[@ElectrumPerformance]

Thank you! Hope you found something valuable

[@TheOne-uo7is]

This is fantastic - thank you

[@ElectrumPerformance]

More to come 👍

[@mateusz3162]

great video ty

[@ElectrumPerformance]

More to come 👊

[@GhostPro91]

This was solid. Need more of these. Thank you 🙏🏽🙏🏽👍🏾

[@ElectrumPerformance]

More to come!

[@albertocunha6096]

Very cool! Appreciate the detailed explanations

[@ElectrumPerformance]

Of course! More videos to come!

[@fla81react62]

Show de bola🇧🇷🇧🇷🥋🥋

[@Mahi-vo3vf]

Amazing!

[@ElectrumPerformance]

Appreciate it!

[@aldo5658]

Useful information

[@ElectrumPerformance]

Thank you! More to come

[@tim30006]

Love your work! I hope you change the BJJ conditioning game and continue to develop more world champions!

[@ElectrumPerformance]

We're working on it! Also trying to get more content and media out in the meantime

[@harrisonkrueger99]

Love these workouts! Could you share what sort of Rep x Set schemes we should be going for?

[@mindlybody]

Intensity and volume of training always depends on individuals - gender, age, are you a beginner or experienced athlete also are you experienced in the weight room, your injury history too! BJJ training should be sport specific, you should go through pahse of training which means to improve a specific quality above all! This should be done by energy systems: energy system specific conditioning. which in BJJ you: aerobic - phase 1: alactic power:how fast,how strong,how far so explise max output: olympic lifts, jumps, throws, max speed - 55%-80% of 1 rep max for 4-8 reps (including squats, UB Push, UB pull, Olympic lifts ) with max recovery time which means It takes approximately 30secs to repay 50% of your CP stores with 98% getting repaid after 3minutes..For example in like 50 to 100meter sprint you need to rest 30 seconds for each 10 meter sprints that means 2.5 minutes in 50m and 5minutes in 100m . tHIS MAX OUTPUT ALACTIC power training should be combined with general strength and hypertrophy for 12-20 reps (to increase muscle mass - hypertrophy maintain healthy muscles, prevent injuries and maintain muscle endurance) could vary of experience for sets of 2-4 sets 12-20 reps and rest anywhere from 30sec to 90seconds - primary movement and considering your experience level. could go for undulating periodization for advanced athletes or Linear if you are completely beginner. You want to assess your current movements and than go through from basics and build up! :)way to start! Hope this helps! I run a Strength and conditioning program for a BJJ team here locally, but as you see my site I do injury prevention and sport psychology for CEOs to prevent, treat or resolve pain and optimize movement! So just you know ive been in this industry with athletes and individuals for 8 years now. This video is very handly well explained but not detailed an specific.

[@kalimba5742]

I'm not a huge fan of his style of BJJ , but nobody can deny his accomplishments and btw he's an example of an amazing human being

[@ElectrumPerformance]

Appreciate the comment. Hopefully we presented some useful information in the video that you can use for yourself

[@salimlauande3735]

Legend

[@juneytcanga239]

Hi 🙃 how much sets and repetitions would you recommend? Would it make sense to periodize the range of repetitions as you do in classical weight training (for instance 8 weeks 15-20 reps, then 8 to 12 weeks 8-10 reps, 8 to 12 weeks something between 1 and 8 reps)? And my last question is, how deep do you go down while doing squats? As we can see here in the first demonstration you go pretty low which could cause damage to the knee joints if you use a lot of weight. How would you handle that? Thank you very much for your answer 🙂

[@LeWafelaar]

Squatting low with good mechanics is not bad for your knees. In fact, regularly squatting while never reaching parallel can cause knee pain by causing an imbalance between your quads and hamstrings. You don't need to go as deep as this guy, but always try to hit parallel (top of hip at top of knee)

[@ElectrumPerformance]

There are plenty of viable rep ranges while training for BJJ. Higher reps/pauses can be used for more local muscular endurance, while lower rep ranges will contribute to maximal strength. Both are important for BJJ! There is absolutely no evidence that squatting low causes damage to the knees. In fact, due to the deep knee flexion found in many BJJ positions, we would recommend squatting to the deepest depth you can safely brace through and hit consistently so that you are prepared for the demands of the sport.

[@robertchang3969]

snatch/clean pulls are great esp with straps.

[@ElectrumPerformance]

You aren't wrong!

[@williamrowland9616]

Coach/professor where can I find that sandbag?

[@ElectrumPerformance]

William! Stay tuned, we'll be releasing our own shortly! This was a prototype

[@williamrowland9616]

@@ElectrumPerformance please put me on the list, that would be perfect for my gym!

[@TheRadivoje]

Old chicken,rice and broccoli plus some acai and allgood to go.

[@jrrtt25]

Okay

[@jonathanruiz7877]

A little dbol sprinkled in

[@rodrigorodrighi9098]

Acay n jesus

[@keanenfulton4696]

Also hgh

[@bryanjordan8876]

Wouldn't a full power clean be beneficial too? It basically combines the power clean pull and front squat. What is the benefit of separating the movements, besides to maybe do higher weights on your front squats? Edit: alright, if I would have watched 10 seconds longer, i would have noticed that you answered my question. Just risk concerns, I understand.

[@DGold109]

That's a hang clean,power clean you end in a 1/4 squat not a full squat. kinda need a lot of technique to pull those off.

[@ElectrumPerformance]

Risk concerns like you mentioned and learning curve, possible mobility restrictions etc. Good question though!

[@antoniososa1964]

If you can power clean with good technique then do so. It takes a while to learn how to do the Olympic weightlifting stuff effectively

[@bachelorlifestyle2068]

Another great alternative to this if your arms are hurt from training is a weight vest.

[@ElectrumPerformance]

Weight vests can be an additional means of loading for sure

[@rachelranschau5002]

Cool shitttt

[@adriansrfr]

What's the benefit of front squat over regular squat in regards to bjj?

[@ElectrumPerformance]

Great question, and we actually have a video on that exact subject on our page: kzbin.info/www/bejne/h2HLp4GggNJkrpo

[@FlexWheeler88]

Galvao´s 1st exercise in the morning is a Test prop injection superseted with Acai!

[@ElectrumPerformance]

Very creative comment. Any input on the content of the video?

[@FlexWheeler88]

@@ElectrumPerformance Good video all over. Not sure if somebody would use straps in the way you did, if their shoulder is compromised because of a kimura overrotation, seems uncomfortable. Rather use straps to work on wrist and upper body mobility, to force you in correct position. Compromised mobility because of acute shoulder injury doesn´t mix well with front or back squats long term. Why do you only use pull up negatives? Grip strenght and endurance can be trained performing pull ups positive and negative, while using a more specific grip. More explanation on why use a specific exercise would be nice. PS: Snatch pull over clean pull🕵‍♂

[@amirkazemi2517]

wanna see the Gordon Ryan match

[@aristolochene]

I believe coach Alex meant "eccentric" phase at 7:03

[@ElectrumPerformance]

I sure did! Good catch, my apologies on misspeaking

[@pizzaofataco]

now I want to see GR’s

[@ElectrumPerformance]

Do you think it'll be as well thought-out?

[@robertvarner5827]

The bench is the best

[@ElectrumPerformance]

It's definitely a staple for a reason 👊

[@amnfox]

I was promoted to purple belt the very next day after doing these exercises.

[@ElectrumPerformance]

Just purple belt!? Watch it again!

[@amnfox]

@@ElectrumPerformance I think it was just a coincidence. I happened upon this video the day before promotion.

[@MrCmon113]

Didn't think that pushing mattered at all. I'm pretty much never pushing. But I'm a total noob, so maybe it'll come in handy later.

[@ElectrumPerformance]

Not a bad observation, as pulling definitely correlates with winning. But pressing has its place too, and can make the difference between effective/ineffective frames or successful guard recovery vs getting passed cleanly.

[@OldWorldNY]

Something he did *subconsciously

[@ElectrumPerformance]

What are you referring to?

[@dustinlerch9272]

Full fingers in the front squat. If you can’t rotate your palm enough, then work on that flexibility.

[@ElectrumPerformance]

I appreciate the contribution, but there aren't many hard and fast rules as it comes to strength and conditioning. What biomechanical advantage does 4 fingers under the bar provide that 2 does not? Shouldn't the weight be through the anterior delts anyway?

[@dustinlerch9272]

@@ElectrumPerformance I think you might find the flexibility more helpful in general but transition to overhead press or split is far easier. Maybe that last bit isn’t your objective but I like the wrist flex of heavy weight. Completing the movement to overhead allows for complete shoulder strain.

[@childofgod1791]

Galvao wil reap Khabob's soul

[@idx1941]

So when doing the bench and then asked how it benefits him he demonstrates an upper pushing motion and and downward pushing motion....well then he should use an incline bench press and a decline bench press! It's funny how people miss the most obvious things.

[@ElectrumPerformance]

He mentioned - correctly I might add - that there is crossover to both of these angles from a traditional bench press. You don't need to mimic the muscular action perfectly for transfer to sport

[@idx1941]

@@ElectrumPerformance but why not just do the most correct exercise to mimic the function you use? Especially when you have a complete gym to train in.

[@RoboBreaker]

S T E R O I D S

[@RoboBreaker]

How about don't interview known steroid abusers for fitness advice. It's like asking bank robbers for personal finance tips

[@ElectrumPerformance]

It wasn't an interview. As a coach who has worked with hundreds of Jiu-Jitsu athletes, I was sharing some quick tips and exercises for Jiu-Jitsu practitioners and asked Andre to contribute with input as a competitor and an athlete that I worked with for years. Do you disagree that the content shown can help other Jiu-Jitsu practitioners?

[@m4hk5]

he forgot nr 1: ped

[@ElectrumPerformance]

I'm sorry but I don't find this to be particularly productive

[@ablabla880]

So lets get to the important part in Andres workout and give him his injection already.

[@ElectrumPerformance]

I don't find this to be a particularly productive comment. Did you not like the info we shared in the video?

[@bartekspawacz4169]

Finally I see Andre off Juice.

[@ElectrumPerformance]

Hate to break it to ya, but we hit Jamba right before this

[@gaberondon8757]

“Coach”

[@yonnihils]

Exercise #1: 6,000 mg of anabolic steroids

[@sergiogonzales1683]

💉💊

[@ElectrumPerformance]

What did you think of the content of the video?

[@jamiewalking]

and enough horse meat to make alistar overeem weep

[@ElectrumPerformance]

Thanks for the valuable contribution Jamie Walker

[@jamiewalking]

@@ElectrumPerformance It was a joke sorry if you didnt find it funny. Thank you for the video.

[@Kissmyass8777]

1-💉 2-💉 3-💉 4-💉 5-💉 6-💉

[@ElectrumPerformance]

Any feedback on the actual content of the video?

[@Kissmyass8777]

@@ElectrumPerformance 💉