This is the thing Jiu-Jitsu player don't do but absolutely should

Coach talks about the main difference between wrestlers, MMA and Jiu-Jitsu athletes. He explains why conditioning makes such a difference in combat sports.
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[@tuttlespeachtree3413]

As a wrestler since childhood who only discovered BJJ later in life, this video articulates so well the differences between the two sports...and believe me I was humbled by BJJ plenty of times, but you cannot reproduce the core physical strength of wrestling anywhere else!!!

[@bobbydabutcha]

We have a hybrid gym as well with a TON of Wrestlers/MMA guys and it's always an eye opening experience when I train with them. My BJJ is decent (for a Blue belt lol), but when I roll with a legit Wrestler holy smokes what an eye opening experience they always are. They have so much more explosiveness and a different type of control you don't get with Gi BJJ or even No Gi. I learn a lot from training with them and also improves my own game, especially in the sense of urgency during the rounds.

[@davestuddaman8127]

The snap of a wrestler. The quick natural movements.

[@davestuddaman8127]

The thing that I always struggled with in BJJ as an ex wrestler is being comfortable on your back

[@bobbydabutcha]

@@davestuddaman8127 Once you learn and develop your guard, you’re gonna be trouble for a lot of people. From experience, when a wrestler learns Jiu Jitsu they become a pretty unstoppable. We have guys that have wrestled for 13-15 years just starting Jiu Jitsu and they give brown belts a hard time lol

[@davestuddaman8127]

@@bobbydabutcha it's crazy cuz I'm an amazing lover from my back🤷

[@Arthurdankarelli]

I train bjj 3-4 days a week and I go to the gym three days a week. and I’m a full-time truck driver with a family. No excuses boys. EDIT: I understand Firas has a lot of subscribers that don’t train and are just MMA fans. And that’s fine. Please don’t get offended by my comment fellas. Training is not for everybody. When I say no excuses, I’m trying to motivate, not offend. Jeeeeez lol

[@TheChrisrich20]

how long you been doing that schedule and how old are you?

[@Arthurdankarelli]

@@TheChrisrich20 i’ve been training jujitsu for 6 years but I’ve been doing both bjj and Weight training for about 4. I’m 42 years old.

[@Th3Chuzzl3r]

hell yea man, props

[@mpforeverunlimited]

I always figured it was impossible to work out as a driver. You just do locak trips then? Or how would it work with overnight deliveries? Do you just do drop ins in random towns?

[@deekay1310]

Should we slow clap for you arthur. is that the praise youre searching for? How bout you train for yourself not to brag on youtube you absolute tool bag.

[@jasonwingfield9413]

Many people believe that when you’re paying for a Jiu Jitsu membership, you should be receiving Jiu Jitsu instruction. There’s plenty of time in the day for the athlete or practitioner can incorporate their strict conditioning or strength protocols.

[@Sakattack2023]

sure....but they wont/dont.

[@prandz420]

@@Sakattack2023 then that means they don’t want to be an elite athlete or fighter so it doesn’t matter. People can manage their own conditioning. They haven’t signed up for an amateur wrestling team they are paying to learn jiu jitsu

[@Arcadianx98]

Truth. Conditioning should be on your own. I want to learn jiu jitsu and spar when I’m in class. I’ll run and lift on my own time

[@Sakattack2023]

@@prandz420 lol yeah ok bud, I think you’d be surprised how far dudes go without it….

[@prandz420]

@@Sakattack2023 dont know what point you're trying to make

[@robbie31580]

Just started your video and I agree 1000%. I’m 42 and dealing with these young talented athletic kids. I felt like my cardio was struggling over the past few months so I started to add in some wrestling style cardio and weight training. It has significantly helped out my conditioning. These aren’t crazy overly strenuous exercises either. Just an extra 15 minutes goes a long way. Very glad I started.

[@DaMartialAthlete]

I’m 40 and I feel u bruh 😂.. What type of shit u doing?

[@aaraim]

Bro, you got any vids which show the wrestling style cardio routines you use? Some you can recommend?

[@titan_fbg4816]

@@DaMartialAthlete just the good ol sprints and squats bro don't need to overcomplicate anything..

[@robbie31580]

@@DaMartialAthlete hill sprints are great but I had to build up to them. I used to run but I’ve had 4 knee surgeries. 2 ACL and microfracture on my right knee. All of that was before starting BJJ. I had to get my calves and muscles below the knees built up. Kneesovertoesguy is a great starting point for exercises as well. Main thing from him is sled pulls and pushes but do them in a cardio intensive fashion aka minimal rest between sets. Let me find a few of the KZbin links to other exercises and I’ll post them

[@robbie31580]

@@DaMartialAthlete kzbin.info/www/bejne/Y3-lnISqot6SsKs he’s got some good videos and basically any video under “cardio for wrestling” is good.

[@AnnaKuznetzova88]

I always say this. Most ppl at jiujitsu gym I see don’t do weight training, conditioning, running etc. also rolling is not similar intensity to fight at all, judo and wrestling much more intense

[@peteypablo09]

I agree with the first part of what you said. But bjj can be just as tiring as those other things. It depends on how you train

[@AnnaKuznetzova88]

@@peteypablo09 tiring and intensity is different. Starting in guard is much much less intense than starting in judo and opponent is trying to slam u hard the whole time. Real fight especially street fight is very chaotic like this, rolling is much more controlled

[@peteypablo09]

@@AnnaKuznetzova88 that is true. You don’t need to start in guard in jiu jitsu. I don’t know if you’ve seen ADCC this year, for example, but many of the matches were extremely intense. That being said, I see the point you are making. The culture in bjj is different than that in most hobbyist gyms

[@InvisibleHotdog]

@@peteypablo09 all of Gordon Ryan's tourney matches started with a sit down or guard pull, not even close to wrestling or Judo

[@peteypablo09]

@@InvisibleHotdog That is true. Doesn’t change what I said though. Look at all of Pato Oliviera’s matches, for instance. Or Kade. Or Mica. Did you happen to watch any of them?

[@urbanEzio89]

Hello, I am a BJJ Blue Belt who is currently immersed in wrestling culture. I agree 100% that wrestling and bjj should be practiced together. My only regret is that I didn't start in high school.

[@tomevers6670]

I’ll coach you in oil wrestling.

[@davidcastillo4487]

I think the baseline starts with training actual wrestling. It requires all those interactive semi live partner drills that use muscles for takedowns. Even for bjj it would never be enough to just learn the technique without some drills and then use it in sparring. But there just isn't enough time in one class for expansive takedown work and groundwork. Those are two separate subjects that connect well. But both require different muscles and skillsets. I can never get bored learning all that martial arts have to offer. It's unfortunate most people don't seem to care about being well rounded till they get destroyed and others that think you can separate martial arts from conditioning when its a physical practice.......

[@Mysterious2887]

a lot of bjj gyms completely neglect wrestling and it's quite frustrating, most of the time they just do guard pulling, glad you covered this bro.

[@Samson789]

Good thing my school really emphasizes the importance of wrestling

[@samuelgardner5939]

He's 100% correct, especially about the importance of conditioning for competition. That said, part of the attraction of BJJ is that it is a lot of fun. You learn techniques that can maim or murder a person, you get to apply them at near full speed on people when you roll, and then you can hug after. When you feel the pressure to "condition" it robs some of the enjoyment for some folks. If you want to compete you need to condition, but if your goal is to learn BJJ, have some fun, and stay active then BJJ class is probably enough to keep you fit.

[@tomevers6670]

The problem comes when many sport Bjj guys think what they’re learning is more OP than it actually is in real world situations. Some are ridiculously delusional.

[@af4396]

@@tomevers6670 That's their problem, and the coach's. And to be honest, many other martial arts have this problem MUCH worse. When he says all these other martial arts do conditioning... no they don't! Most barely even have sparring, and especially not resistive sparring. Just the fact that most BJJ dojos spar gives BJJ guys an upper hand over 99% of "martial arts dojos"

[@ivanrogic4803]

Conditioning helps your jiu-jitsu

[@CaPnBaLlBaG]

You still need conditioning for injury prevention purposes at the bare minimum. Otherwise you’re gonna ruin your body over your hobby. Kinda ridiculous if you ask me.

[@Beastius24]

Yes! I have been doing strength training for decades and went to do some BJJ. I was shocked how out of shape most people were.

[@dubstepXpower]

If you're training bjj consistently rolling you should be in shape, it's pretty intense but yeah weight training would help and cardio is always goof

[@skarhead7597]

Yeah, they still tapped you all day and night though 🤣 Most people doing BJJ are just doing is as a fun sport or hobby...not even thinking about going out as getting into streetfights with highly conditioned super athletes

[@Beastius24]

@@skarhead7597 they did, of course. However my athleticism sort of "added 2 stripes " to my belt. What I mean by that is that I could overpower people who were on the same level or slightly ahead, no problem

[@znjfl]

@@skarhead7597 Thats true, but it stops being fun when the guys that actually did their strength training and conditioning start getting better, and start smashing you every class. It also stops being fun when you constantly get injured because your body just isnt fit enough to handle the stress that Bjj does to you. Im speaking from experience because doing just a bit of strength and conditioning did wonders to minimize the amount and severity of injuries I get.

[@strikingmachine2975]

on the flip side, many people overtrain, or train incorrectly. For example, trying to perform any of the Olympic Lifts without excellent form is a recipe for injury..

[@marcoleone8189]

Always the best! Thank you!

[@tfajsh]

Condition, work on the feet, and put in time!! I hope this video goes viral! Great stuff!

[@imranchoate]

Assalamu Alaikum Coach. I was listening to the GSP, Gordon Ryan & John Danaher Interview with Lex. I learnt so much from that discussion about the evidence for why certain things work for success in MMA or fighting in general. I have to respect you coaches from the thoughfulness and explanations. The levels of knowledge is amazing! You provide solutions to any problems encountered.

[@yusetsuarez1459]

Thank you!! I couldn't agree more.

[@gustavofring1927]

Leandro Lo himself (RIP) told that he regretted starting conditioning that late.

[@davidclaassen6977]

Amen, I did judo for around 12 years and as a youngster I did train with some super high level youth champions. The warming ups were full of situps, pushups and all kind of shenanigans. I now do a lot of grappling/nogiBJJ and some lessons my coach asks me to do the warming up. Other people at the club usually do some rolls, hip escapes and stuff to warm up but I started to do some heavy conditioning inspired by my early Judo years and got quite the positive feedback of it! Gotta love growing stronger

[@Laughingman9432]

Lots of stretching and circuit training ! Has helped me !

[@thomasermenault9170]

Extremely relevant as always Monsieur Firas

[@TheOne-uo7is]

There are few people that can be titled a ‘professor’ of mma, but Firaz is one. A pleasure to listen to.

[@BJJ_Richie]

Absolutely agree ! I get on the weights, not only bodybuilding , but power lifting , deadlifting , jog a little bit , etc etc,

[@behrad9712]

Thank you so much!🙏

[@Mr-ep2qi]

Firas you speaking some facts at the end brother !

[@Kalernor]

BJJ allows for the style of being content on your back and trying to take your time to build towards a submission. This doesn't work in MMA if the person on top of you knows what he's doing and is raining down punches on your face AND seeking to advance position and get a submission!

[@youjitsuhoneybadgers8322]

I saw the title of your video and I instantly thought of lifting weights. And I was right lol. In my gym all the competition guys have to do the strength and conditioning classes. We also run every week. The kettlebell is the main tool for conditioning. And actually with a couple of guys we competed in a fitness contest. Its really no secret that conditioning is part of competing. I just love to look of my students looking relatively fresh in a match while their opponents gasp for air.

[@joshualove6586]

Amazing content

[@zoomergrrlinluv]

bro. youre the best.i cant get enough of you, TY

[@super_aesthetic_athlete6847]

Facts 💯 I believe the conditionjng training I did for football and rugby built the be power I have in my kicks and punches. It's very necessary for any sport.

[@doslouqes4167]

You work hip flexor and abs alot and running is one of yhe best exersize

[@marcuswarren4390]

Such a great analyst of all combat sports...

[@thedetective8150]

You speak absolute truth and wisdom. I am returning to BJJ after 20 years away from it. I left BJJ because my Brazilian instructor was against conditioning and weight training. He also said leg locks were dirty moves and only do Gi BJJ. We now have a complete system with NoGi training, wrestling techniques, conditioning, weight training and leg locks.

[@Alex-ej3by]

I think its important to remember that generalized training programs often attached to classes which are pre set are not amazingly useful. The program should be individualized for strengths,weaknesses, ability level, stress level and a whole host of other factors. This means it should really be seperate from class. My conditioning is usually doing the next class rather than going home and then i address areas for development the day after also.

[@BrazilianJiuJitsu101]

Yeah, wrestling and Judo programs disagree with you

[@jonahhex9620]

I think you’re brilliant, I agree with you 99% of the time and the knee advice is so useful and although I’m not a wrestling or BJJ or jujitsu guy and even though I do conditioning - for military as a Army reservist as well as personal health being over 40 yrs old. Based on my street fighting experience I don’t see a necessity for conditioning. That being said I agree about the benefits you’re describing so it definitely helps. But I’m responding only as someone who gets in a ton of streetfights but not UFC matches. Not all but the majority of my streetfights have been over very quickly and I don’t mean police or anyone breaking up the fight.

[@decidedivan4597]

I absolutely agree with you 100%

[@pamphlex]

So much truth in this video, it should go viral.

[@jiujitsuismyoutlet]

Love this. In judo we did crazy conditioning drills. I introduce some of it to BJJ whenever I teach class and people always get smoked but everyone loves it

[@bclr6843]

He’s got a good point here. I think for a long time we’ve all pretended that rolling was physical conditioning and he just explained very well

[@dudester6182]

Dude ... Based off of a lot of what I see inside of gyms around me... It really seems like U have one of if not THE BEST gyms in the WORLD. Appreciate this ALOT and Im totally coming to Canada!, I just have to get more off time so I can try again.

[@pasteghost428]

I like the real talk on this channel. I grew up in Ohio wrestling. Most street fights I've been in through the years, I've defended myself successfully and consistently thanks to wrestling. Yet when I was in school being coached by a Vietnam Combat Veteran, I was so foolish to believe I wasn't learning a martial art and believed it to be just a sport. Later on all that training and conditioning just snapped on automatically and I was shocked at how easily I could work my attacker over. Even big boys. If you don't know how to deal with tie clinches and double legs...etc. ya might git burnt. 😊

[@stevenhewes1990]

💯 The amount if guys I have destroyed in a street fight with a wrestling/boxing combo.

[@pasteghost428]

@@stevenhewes1990 I believe you. I wasn't confident most of the time and I'm not a tough guy at all. Lol. I've also been hurt and sent to the hospital. Fighting is serious business sometimes and should be avoided if possible. But man alive, thank the Lord there was a wrestling team at my schools. It literally saved my life.

[@racer89gt]

I really like your take on this. An opinion though- you said not to train knees over toes as you do it in wrestling. I’m curious though- if you never work this range of motion then go to that extreme in live drills/wrestling, wouldn’t that be less than ideal? Either way keep up the good work!

[@mollernoob3451]

I actually prefer doing weights right before BJJ classes as i find its a great way to stretch out and loosen up your muscles post workout. This way you're not dehydrated / depleted during your weights session and you're still hydrated with a full gas tank of cardio for BJJ. I'll also put electrolytes and creatine in my water to assist in both hydration and endurance.

[@roflswamp6]

this is extremely insightful and making me realize my issue with getting injured all the time is due to conditioning now I want to condition before bjj

[@DKRYMMA]

He literally specified to not to do it beforehand but afterward

[@roflswamp6]

@@DKRYMMA I meant before I go back to training bjj in general hut yeag

[@ismailb4334]

Do yoga once a week at home

[@roflswamp6]

@@ismailb4334 I've done yoga for years and am extremely flexible I do vedic astrology hindu yoga is best in the world

[@mikhailsharon4331]

Correction, you want to condition after bjj. Even then, don't go 100% except in training camps. A consistent 70% is good.

[@SpartanExistence]

Fellas, DO THE WORK!

[@antoniomatic9196]

This is so truth!!!!

[@weStayModest]

To be fair I’ve beaten people I’ve had no business beating because I thrive being in the spotlight I love that feeling of having a crowd. I took public speaking in college and it helped quite a bit. Conditioning yourself to high pressure situations is also important.

[@thejchristopher]

You can blame part of it on the hammering of “don’t use strength” and the stereotype of purple belts skipping warmups. 😂

[@pjs777s.8]

Couldn’t agree more!

[@Mcmastergirththesplitter]

I do my conditioning in between BJJ classes.

[@chasingmypinnacle]

I main bjj, I also do kick boxing, however I run every day if I can, and incorporate lift days on days I don’t train and train. When I have more time, I will be training in wrestling.

[@rivhaaken9763]

Love strong and stable knees!

[@cxoolio]

I agree with everything you said except for not training knees over toes. Ben Patrick has revolutionized that thought process and his methods are phenomenal, what is your opinion on this?

[@RollinBoy]

What helped me dramatically with conditioning, reactive strength from all angles, explosiveness, injury prevention (especially my joints in my shoulders and knees, and develops an iron core) and is a whole heap of fun (to me anyway) is kettlebell juggling. First, know what your doing, learn the general kettlebell movements, then start light, stay light (16kg is more than enough) do round the worlds, figure 8s, flips, passes, behind the back slingshots, the bell technically is never travelling towards you, so its easy to dodge if you screw up, plus it really helps you focus. Finally what’s interesting is that your having so much fun you forget your heart is beating like a jackhammer 😂

[@JCBPARISPARIS]

So you are juggling with how many 16 kg kettlebells ?

[@RollinBoy]

@@JCBPARISPARIS lol just one

[@autisticus1678]

Just started nogi BJJ at 22, there’s a pretty good amount of wrestling at my gym so I’m trying to learn as much as possible, I arguably have been more heavily wrestling when we go live I like to start the roll standing and shoot for takedowns.

[@k.schmidt8958]

Bravo!

[@daleraminov1650]

Assalomualekum brother. Agreed totally. I’ve done a bit wrestling and Sambo and those skills are great tools when I roll with BJJ guys ..

[@TerrenceThomas]

The two best things I did in school. Wrestling and typing class. 💯

[@Dazed_and_confused1]

Absolutely agree!

[@joennejordbaer]

Lots of truth spoken in this vid

[@Maodifi]

Completely agree. I don't do a ton of conditioning, but if I just completely ignored it, I would probably get run over twice as much at my gym. The majority of people at my gym are competing in wrestling, MMA, or submission grappling, so they all sink in that time to condition their bodies. Conditioning makes your grappling better!

[@Undone545]

I concur 100%. John danaher had similar sentiments on either lex or Rogan podcasts as he said words to the effect of "until relatively recently most bjj practitioners learned the sport as adults and voluntary fashion. This is somewhat amateurish compared to other sports talk less combat sports that have infrastructure in place to funnel, train and categorise elites in that sport from a young age" the lack of conditioning speaks to the "part-timer" approach to the sport

[@JamezAdam]

I’m a Blue belt that’s been too reliant on the Gi. The focus now is No Gi and wrestling as I don’t want to be a higher belt that gets my ass kicked in the street 😆

[@TheAccentPodcast]

Glad someone addressed the lack of takedowns in BJJ. Thats why Ortega and Diaz have hard time againt wrestlers or superior strikers despite their high level ground game - they just pull the guard and get mauled

[@NDtoker]

My competition classes we do burpees and other calestincs in between rolls as penalties for certain things like losing back control or mount

[@701garage]

We did a lot of sprints and also would wrestle several rounds with no break. Remember wrestling 2 vs 1 it was hard having 2 guys hold you down

[@alexmarques2398]

Well said, in real the fine motor coordination goes to the sink, the strength becomes unreal.. 👍 Do conditioning. But I still advocate to train them separately, for the most part. Or muscle will replace ‘art’, instead if supporting it. 👀

[@theyoungfool.1895]

One thing that would be interesting would be Muay Thai styled BJJ classes where you exercise as well as grapple, could this mixed classes assist in strength conditioning and work capacity? Is it the key to that Thai mentality and high school grappler resilience? Would be interesting to see what we can do to condition grapplers up to that high school level, especially for other countries like Australia.

[@squidguard4743]

This is a terrible idea lol. I don’t want to exercise, I want to learn jiu jitsu and sharpen my techniques and timing. The reason wrestlers are fit is because of the intensity they train and extra conditioning they do. Bjj competitors are also very fit, they train at a high intensity and also do conditioning on and off the mats. Firas is talking about hobbyists bjj guys in this video, not elite competitors of this sport

[@theyoungfool.1895]

But this increases the intensity, adds more conditioning preferably similar to a wrestler while sharpening techniques and timing under great fatigue similar to wrestlers. Now, will the average BJJ hobbyist enjoy this types of classes depends, most won’t, I’ll admit that, because they don’t want to exercise while doing Jiu Jitsu, they just want to grapple but those who want to, elite or average guy who wants to simply be at that elite level, people who want that intensity or to train themselves for MMA, because that’s what there used to in other martial arts or simulate that training for self defence but they’ll get what they want out of BJJ and they’ll have something new to bring. This also could also give the only method other countries have to have similar wrestling to America and finally get into wrestling scene. It may be a terrible idea but it also could be a terrific idea if implemented, programmed and tuned properly, it could also be an amazing tragedy but I’d just like to try it out even just for myself, even though I’m not exactly elite!

[@satsatdown]

I used to do Muay Thai, Conditioning was huge, before and after. I do BJJ now, we generally do conditioning before class only as a part of the warm up. Generally finish with sparring

[@fugaspapa2818]

Especially when there is nothing like grounded opponent in a real fight. If you pull guard on the ground, it may not end up well for you. I made my kids start karate at 5yrs but your are right, they should have started wrestling. Most of my fights when I was a kid was basically wrestling although I had no formal tuition until I started martial arts at 11yrs

[@marinmarinhola]

Exactly. Ground is a bad position in a real fight. Which is why getting your opponent in that position is beneficial. Wrestling is the best starting combat sport there is because of that

[@ramirovillanueva180]

I am at Carlson Gracie BJJ school and we always have to do rollouts for no-gi. Gi class we do basic warmups, stretches, and roll outs. We also have one teacher who will make us to conditioning by doing drills and he will do it for the whole class. Add in they combine Judo moves. I guess I’m lucky. Hate to get into an altercation and run out of gas. It’s hell sometimes but it’s worth it.

[@tundrabanks3647]

Is that out there in England? I think I’ve heard of that spot.

[@ramirovillanueva180]

@@tundrabanks3647 no this school is in Homewood, Illinois USA

[@tundrabanks3647]

@@ramirovillanueva180 Ah, I think I got it confused with Carlson Gracie Hull, a different gym. Anyhow, have a good one, & keep training!

[@sir_smilesalot7589]

So I compete alot in BJJ, and I always viewed strength and conditioning as "doing my homework" on top of my training. Because of that, I've always dominated my competition, well into blue belt. That, and it helps control my weight and stay lean, therefore boosting my confidence

[@chenwang643]

only trained at one bjj gym and we´ve done conditioning from the start

[@theaouch4749]

100% correct.

[@maxpower9432]

Agree 100% on the point to do conditioning After the sparring What about speed strength or strength Training where you actually should be relaxed to make improvements ?

[@scarred10]

You do it in a totally seperate workout when rested.

[@scratchyjw]

I believe it is to cater to people from all walks of life who are not training to compete. And also BJJ is kinda promoted to be something like everyone can pick up regardless of your fitness level. But most competition classes do have some conditioning...

[@MichaelSmith-ny9qh]

I did join a gym, relson gracie that did have longer classes and conditioning was included. Few and far between for sure from what I've seen.

[@kedah2398]

Dude, after open mats on Sat and Sun I hit the gym and I wouldn't really call it "conditioning for BJJ" it's more like a full body workout with moderate weights and reps till failure. My condition actually happens at home during the week with my Kettles, power bands and Echo bike and it's rough, those 20/10 will turn your legs to jello!! I'm bidding on a cable x-over machine to add to the home gym... hoping I win the auction.

[@genises200]

Agree with everything aside from "Don't go knees over toes" started Knees over toes program and felt my joints are much better

[@CoachZahabi]

please give me an update 5 years from now. Ive been using my program well over 10 years with countless professionals in the most brutal sport in the world. Time will tell.

[@nile7999]

@@CoachZahabi that's a fixed mindset coming from ego coach, in a couple of years there'll be more evidence hopefully on the pros and cons of knees over toes. There are many roads that lead to Rome

[@squidguard4743]

@@nile7999 he has a nasty ego on him, his way is the best way. Also, he’s known for shitting on knees over toes guy cause he claims his student did one of the programmes and was injured for life.

[@scarred10]

Knee over toes happens in wrestling anyway but emphasising it to the extreme in training is unnecessary stress on the kneecap.Knee over toez guy is completely uneducated in sports medicine so his opinion means nothing just marketing

[@genises200]

@@scarred10 knees over toes it's not to emphasize it to theextreme. It's to strengthen all the muscles around the knee so if it does happens it greatly reduces injury. I fixed my MCL,ACL by doing knees over toes. Went to physical therapy and it got better but I got feel it about to tear, I talked about and pointed out where in my knee felt like a thin thread. They didn't help. Did knees over toes and boom fixed. Only heard of it because a wrestlers was going to get surgery for his ACL but hates surgery and did Knees Over Toes. He is now competing again consistently

[@arturborubar4014]

What if I started wrestling in late years I started when I was 18 and still had one training in week strictly wrestling other are grappling and bjj. Could I still be a good wrestler? GSP started wrestling late if I know correctly

[@LloydSmithsonian]

41 years old, 6'2", 165 lbs ... Tweaked my hip - i still don't know what it is - from training BJJ with young stud, 200+ lbs after doing some heavy deadlifts earlier in the day. I felt the tweak when loading big boy up for a sweep but still didn't give up the position and kept rolling. It's taken forever to heal and when it does it tends to resurface during a competition. I wish I'd seen this earlier!!!! But i kind of learned this intuitively. In particular, lower body workouts seriously degrade my BJJ performance. On the other hand, if I do upper body exercises they don't seem to affect my mat performance too much. Thanks for the explanation!

[@pbc662]

Merci coach

[@Peshur]

What’s best warm up for BJJ for over 40 years old?

[@sysadmin9396]

This makes so much sense.. I’ve recently started working out at 5 am, then taking class later on at like 6:30 pm. Those are legit my worst days.. the warm up kills me and I just feel weak during class… is it ok to do bjj let’s say on Monday, workout Tuesday’ and keep alternating or do you HAVE to do the conditioning on the same day of the class?

[@tomevers6670]

Tf? You sound weak,, just do the work if you want to get better. If you don’t stop saying random bs… this isn’t advanced stuff. It’s stuff a 7 year old would know. You’re only as good at what you put in

[@sysadmin9396]

@@tomevers6670 I meant to put: this makes so much sense. I’m just trying to find what works best by asking others.

[@kungfoody]

S&C coach here 🙏🏼 Id say a few things #1 your training schedule can always alter but make sure your sleep stays consistent and not alternating (wake up and fall asleep same time-ish everyday). Business owners and entrepreneurs can take sleep away to work more, not athletes it's top requirement. #2 your nutrition needs to compliment your lifestyle and training. Macros and micros could be in a deficit of where they need to be if you haven't felt recovered by that time of the day. #3 the stronger you are the more capable you are so S&C is necessary no matter how many days you train. Now to answer your question - I'd start with conditioning on the days you don't train to spread out the volume and recover properly in between training sessions along with everything else i mentioned 🤘🏻🤘🏻

[@Micolashcage1]

Depends on the academy

[@akisuzuki]

Basketball on concrete does a lot more to the knees than you think. The stress might not be the same, however, the impact is the type of stress basketball players are susceptible to. I hear you, wrestlers have tremendous muscle and joint strength compared to many athletes. Basketball players can’t train too much strength because it’ll take away from speed, endurance, and skill work. If anyone plays basketball for hours, without basketball conditioning, they will experience pain/soreness.

[@ChristopherCarpenter]

Seems like there's also an argument that he had about feeling more calm and competition so that way you don't have the adrenaline dump and decreased work capacity.

[@ericm425]

If class (boxing, Muay Thai, BJJ) is one hour long, I'm pissed if 30 minutes of that is spent doing road work or ropes. I pay to learn skills and train. I will get conditioning & strength training on my own time.

[@thegoat5587]

So can you do continioning (mix of calisthenics and weight lifting) in the evening and grappling in the morning? Firas mentioned that his athletes do grappling and conditioning in the same session.

[@steviejayarr]

Professor, I very much agree with your message in this video but I would add one caveat to improve understanding: Basketball is not hard on your body if you’re a non-basketball athlete who’s not playing actual basketball (ie, just doing a fun warmup). But Basketball athletes who play the real, competitive version of the game experience very high stress on the knees. For example, forces on the knee joint associated with a 2 legged jump can be up to 20x body weight. Not to mention one-legged jumping/leaping, aggressive lateral cutting, sudden stops/starts, etc. and basketball players are doing those moves constantly in practice and in games. That’s why knee, ankle and foot injuries are common. So basketball can be a great warmup for grappling athletes, but it’s important to remind them to stay earth-bound wherever possible lol!

[@Strangingness]

I'm thinking of doing BJJ. I want to see if now that I'm older and wiser I can make martial arts apart of my lifestyle as a form of exercise, and I figured I'd go for BJJ. (I've done Martial arts in the past, and MMA/Boxing but didn't stay committed). I did alot of grappling when I went to MMA and messed up my finger it was jacked up for months and still hurts a bit now, so I'm working on my grip strength and other things to prepare me better. But after watching this I hope they practice take downs, and all facets in another gym I'm going to. However I'm in the UK and we don't have wrestling, I can definitely lift weights at home and hit the bag which I've been doing anyway. But other than doing maybe Judo aswell, and or looking at videos of single legs and get a partner to try it out maybe I'm not sure. Maybe try to bring the wrestling into the gym by learning myself is the answer? I think I may have answered my own question lol. Also something that put me off doing Judo is people say their knees and shoulders get jacked up, well after watching this I have hope if I keep hitting the weights and be mindful I could probably nullify that issue. Thanks for the video Coach.

[@1__1734]

Could u make a video about how to deal or develope that kind of wrestling strength at an later stage in life for example at age 22-30.

[@scarred10]

Are uou joking, that is not old Im 50 and am as fit and strong as the vast majority of 20 yr olds because I never stopped training,thete is no different program for older people.

[@1__1734]

@@scarred10 yes but as he said its very very hard to replicate that as your already in your twentys refered to for competition

[@TheJoeyG88]

Friendly question, does this slightly contradict your interview with Rogan? The one where you had an interesting concept of not rolling 100% at practice, as well as not maxing out reps and work rate in condoning exercises? Not trying a "gotcha" question just trying to see if I'm missing something in that previous theory of not going all out in either. Thanks In Advance!!!

[@cwhip2432]

This is true. I started wrestling just for conditioning

[@animal9370]

(Jiu Jitsu) and (Muay Thai )combine will make you a killer in any street fight.

[@Yasmuraz]

Knees over toes training is becoming essential. You don’t train your “joints” you train tendons and musculoskeletal connective tissues and fibers. EVEN conventional body building or power lifting is training “joints” while training muscular hypertrophy. Muscles cannot be trained exclusively. Your principle is sound conditioning being the foundation to athletic performance. But you “kneed” to check out the atg split squat. It’s saved my knees and ankles, and totally transformed my athletic foundation at almost 35 years old.

[@sschuyler1]

I saw an interview recently with Marcelo Garcia where he indicated he regretted not paying more attention to strength and conditioning during his career.

[@jeannazario2996]

Thank you Coach. My humble opinion, I think the warm up portion ( in some schools 30 plus minutes) was meant to offer a base level conditioning( maybe not for competition level but sufficient). This has water down.

[@_dracoez345]

The warmup portion isnt conditioning. Think of conditioning as training where you’re supposed to push your body to complete fatigue to achieve hypertrophy to reinforce muscles, joints and ligaments. Warmup is basically just stretching to avoid tension

[@jeannazario2996]

@@_dracoez345 Depends on the gym, some warm ups are literally a circuit. The technique explanation is the "rest" , the drills for the move are active movement and rolling ramps the intensity afterwards again.

[@coolsvilleowner]

the warm ups are absolutely bullspit and why everyone even within the bjj community makes a joke about it. Shrimping up and down the mat? Seriously now?

[@jeannazario2996]

@@coolsvilleowner really? Do you know animal walks, shrimping is the least of the worries. try doing those 30 minutes straight alternate with running. See if that is a warm up. Re

[@scarred10]

You shouldnt be conditionung before skill training,it reduces coordination and i cteases injury risk

[@thisismydiecastlife]

I go to the gym at 5 or 6 in the morning 4-5 times a week and than I do Jiu Jitsu in the evening 3-4 times a week. I’m just a one year white belt but for sure because I worked out regularly before I am much more durable.

[@user-zg7lw6si3d]

What type of cardio training outside of rolling do you recommend for BJJ or MMA athletes?

[@abdullaali1799]

Running, Body weight exercises and stretching are a very good start.

[@quack9104]

@@abdullaali1799 people really complicate shit right?😂 I get asked all the time why my cardio is so good I tell them I run and do sprints. It’s not daily but I get it in each week and improve consistently over a long period of time. I also try to lift a few times a week some weeks it might be two times but the consistency is there. A lot of people I’ve noticed want to be told what to do for conditioning with someone physically there coaching them. Most jiu jitsu guys just don’t have it in them to do it on their own outside of practice. I grew up wrestling for 8 years so I learned first hand growing up technique isn’t everything when my opponent as physically superior and out technique was equal.

[@agentnukaz1715]

Like how much running

[@quack9104]

@@agentnukaz1715 honestly it can be 1 time or up to 5 times in a week the key is to never overdue it and kill yourself. Have a long term mindset picture your cardio a couple years down the road. If I’m super busy then the number drops down to 1 but I feel like as long as I make I get the work in at least 1 time in the week I’m good. Long term mindset everyone wants their cardio to improve overnight but it doesn’t work that way.

[@samallardyce2522]

swimming!

[@MrStrongBro]

I feel like this video was targeted directly at me. For the last couple of years I’ve only used Jiu Jitsu as my source of cardio (big mistake). I’ve also avoided wrestling until I joined the gym I’m currently at, our coach is very wrestling proficient. My ultimate worry is my job is very physical, the last thing I want is a knee injury that could put me out for months. Thanks for the goldmine for tips coach! You always hit the nail on the head.

[@joshwilliams6517]

31 yrs old starting to wrestle now started bjj 10months ago.

[@shadowthefirst5115]

Sooo true... i wish my bjj coach watches this. What do i do for conditioning? Like say i finish bjj class and i leave the gym do i go to a park and run and squat etc... like i only have accsess to a park so what do i do?

[@Patrick-sh9tt]

Go to the park. Pull ups, press ups, squats, dips, running.

[@asengeorgiev7848]

What @Patrick said and leg raises.

[@Patrick-sh9tt]

@@asengeorgiev7848 exactly, all the old school stuff. You need to be pumping sweat and breathing heavy. A skip rope is great too.

[@bolenarrow9286]

Dead lift(and passive hang) chin ups, push ups, tricep pull downs, sprin (30 seconds hard 10 second break up to 10 mins) .Supplement more as you get used to it.

[@CAArrazola]

Find some sort of elevation and work your legs pistol Squad style. Up and Down with each leg, this will keep your knees strong. Highly recommend 👌🏾 If you can get a 35/40 lbs Kettlebell even better.

[@lc-cf2db]

I believe no gi grappling with wrestling conditioning that starts standing is the best recipe, I have done it for the last 5 years and my coach has done for the last 20 years and the man is still a freak at 43 years of age