Why You Should be STRENGTH TRAINING For Grappling and Brazilian Jiu-jitsu

[@RenaissancePeriodization]

Purchase Weight Training For Grappling by Michael Israetel- bjjfanatics.com/products/weight-training-for-grappling-by-michael-israetel

[@michaelbuschmann9411]

Loved this video and the one on BJJ Fanatics! Would love to see the advanced approach as well! Fantastic as always, thank you!

[@matthewbartman783]

Dr mike, I really like your BJJ fanatics instructional. I did notice you don’t say anything about neck training? What guidelines would you give for developing a strong neck?

[@cesar.P]

I'm currently running your training program, and I'm loving it so far. Do you think you could also create content on conditioning for BJJ? Specifically endurance concepts and protocols that translate to grappling/BJJ well?

[@IAmDeftone]

can you put the specific programming on the hypertrophy app? or a video on it for the rp+ premium yt members? kinda fucked that we already pay for premium YT videos AND RP hypertrophy app and dont get access to it.

[@andreperez8961]

Finally, Dr. Mike is giving us BJJ lovers the content we've been waiting for.

[@felipetejeda7545]

I’ve never purchased a BJJ instructional dvd, but I’m definitely going to buy this one.

[@RenaissancePeriodization]

Enjoy! - Dr. Mike

[@sabertoothwallaby2937]

Us bjj lovers

[@81realtime]

He posted a longer one three years ago

[@Vorhees_the_great]

Im a BJ lover but will have to give BJJ a try

[@Dhobby517]

Love the sphere concept and just bought your instructional. I’m a brown belt that recently got back into lifting after quitting for the “technique over strength” argument when I was a blue belt. Big hit to sports performance and unnecessary injuries over the years because of it. Your lifting and bjj video from a few years back paired with Chad Wesley Smith’s & Dan John’s content have been incredibly helpful in figuring out how to balance and phase my goals. First time I’ve ever been able to balance lifting, jiu jitsu, conditioning, mobility, and recovery as a hobbyist with a family and full time job. Thanks for everything you do!

[@RenaissancePeriodization]

Very cool man, welcome back to the lifting world! - Dr. Mike

[@lluviatibia8722]

how do you balance all that🙀

[@Dhobby517]

@@lluviatibia8722 The biggest thing is scaling my expectations for things like weight on the bar to match the reality of how long it takes me to recover.

[@johndough1218]

Dr Mike learn to tie your belt man! Your good and the belt will be a step up when tied properly. LOL

[@mightymuffin3531]

Nice to see a BjjFanatics instructional with more well founded advice and guidance for supplemental strength and fitness protocols versus money grabbing instructionals about weightlifting and fitness with those who know little about the topic but who are highly recognized grapplers so they gather appeal regardless. Thanks for being a pioneer in providing actionable scientific advice in this sport!

[@RenaissancePeriodization]

Thank you so much, my pleasure! - Dr. Mike

[@Jonathan-A.C.]

This is the gold standard for understanding strength as it applies to grappling. This should be given to every grappler ever, no matter what they're specifically training in, and no matter what their current skill is

[@kiddfamilyfarmllc9962]

I was fortunate enough to train with 2 Olympic athletes on the Cumberland College Judo team in the early 80’s Some of them would not go near weights for fear of losing range of motion. Exercise science has come a long way.

[@RenaissancePeriodization]

Crazy right, indeed it has. - Dr. Mike

[@anthonyvanadia5489]

I love it. I've been training BJJ for over 10 years now, but started taking my strength training seriously about a year ago. The extra strength and body weight has helped my BJJ a ton, both my guard game and my top game

[@medicineandbrazilianjiujit8511]

Thank you and Profeesor Vogel for posting. As you eloquently said, your BJJ game is a product of your technique times your athletism/physicality (aerobic and anaerobic capacity, flexibility, strength, and power). As your technique improves, your game improves. As your physicality improves, your game improves. Thanks for posting.

[@HudsonHandel]

Utilizing training for sport is something I’d like to see more of.

[@Jonathan-A.C.]

I absolutely agree

[@jlxddgamerjason4041]

yup me too

[@aaronpn9928]

Agree

[@dannytejada7737]

We need more of these tutorials Dr. Mike!💙

[@oleksandrholubov9316]

Dear Dr. Mike, first of all many thanks for the great BJJ Fanatics instructional. It is probably the first piece of S&C content tailored for BJJ wich addresses not only exercises and sets/reps, but more important questions of how to progress and dial in recovery, train around comps etc. I have to admit, at first I was sceptical a bit thinking that this approach is too basic and bodybuilding oriented, but removing all the "functional" fluff like "core" work and concentrating on hard work for core lifts and some accessory exercises with dialling in proper recovery made a difference for me. It works that well, that despite being a quite experienced lifter and current hard BJJ training I'm not only getting stronger, but grow like crazy and have to control my diet to stay in my weight class. Thank you so much for this content and I wold really appreciate the "advanced" edition of the instructional you were mentioning in the BJJ Fanatics video. I would like to ask a question regarding the templates in the instructional. In the Hip Extension category you listed both exercises with quad and hamstring emphasis. Because of it almost all muscle groups (pecs, back, delts, forearms, abs) were targeted twice in a week, whereas quads and hams/glutes - only once. I know that exercise selection is more about our priorities and recovery abilities, but I'd like to know whether there were genuine reason for such deemphasis of the lower body training in your templates. Is it because of the systemic fatigue the lower body compound lifts are causing or the relatively low role of lower body strength for BJJ? In any case thank you so much for your content. It makes our lives much easier and our training more efficient.

[@Esodum]

Been strength training for two years now, used to do calisthenics and it helped me a lot to compete on taekwondo and muay thai. Now that i changed my training and got bigger i've been thinking of going to wrestling/bjj, so this video reached me at a very good timing.

[@DimiLeventis]

Ever since I was 9 y.o. until my college years, I've been a Judoka, and training the strength of my forearms muscles was the best thing I could have done for my performance in the sport, having the best grip possible gave me a huge advantage. Not to mention, of course, training in most exercises for thighs and core/torso.

[@JRBardown]

Saw Dr. Mike in a gi in the thumbnail and immediately clicked. Ordered from BJJ Fanatics as well. So excited these worlds are colliding!

[@elgus871]

Thank you Mike. You're a super qualified guy and you chose to really this great resource for so little when we all know you could've charged as much as you liked. Thanks for not being like Gordon and charging $100 for a bro split

[@lesbetesdelamer]

I've been waiting for this video, and it's even better than I expected. May many Lambos visit ye, Dr Mike!

[@dimitriaerts4836]

Discovered your channel, bought your BJJ Fanatics instructional and it’s simply the best bang for your back S&C content for BJJ I’ve found. Dr. Mike is knowledgeable, funny and doesn’t bullshit you.

[@CorruptedFlame]

I had no idea Dr. Mike was a brown belt. Respect.

[@its_james_fitness]

Read this as "strength training for groping". I must be pushing the MAVs too hard

[@unscarred53]

I mean… sometimes, they’re the same thing…

[@ddavidjeremy]

Functional Training

[@darrianweathington1923]

It is Mike so it's likely

[@kcaltbb1384]

Uhh yea

[@GregMcL]

Dr Mike and Bernardo Faria, a team for the ages.

[@smiercksiazka776]

In my head mike and jocko are cousins , mike is the funny one

[@HustleSenseiMikey]

This is cannon now

[@smiercksiazka776]

@@HustleSenseiMikey deamn i forgot i wrote this

[@trueblue9101]

Mike is the one who didnt lead people to commit war crimes

[@AndreLobov]

They literally both just have square heads 😂

[@edwardlenovo3240]

This video is awesome, and reminds me of when I first started no-gi many years ago...I was in the army, and did quite a bit calesthenics, and weight lifting powerlifting. The no-gi classes were an open class, so some people had been doing it for a while and others were rank beginners like myself. But it was very clear a large chunk of people never touch iron once. I was no where near Dr. Mike's size/strength, but I was easily able to make life difficult for a number of people (including the more advanced students) simply because I was stronger. So until I got tired, or their technique was flawless, i was able to stuff most of the submissions via raw power. The looks on their faces was always one of bewilderment

[@Eri587]

People always underestimate the importance of strength. Strength and technique should never be separated.

[@logMMAn]

I never knew how much I wanted this crossover

[@MTNMAX88]

I just bought it on bjj fanatics! I can’t wait to start the program. Thank you Dr. Mike!!!

[@MT-vx6sy]

I'm coming from strength training (powerlifting) into BJJ. As with weight lifting, Dr Mike continues to be completely invaluable

[@rodh7878]

I would love to see some tutorials from Dr. Mike on which jiu-jitsu techniques work best for his body type.

[@AdrianNielson]

Thank you Mike. You're a super qualified guy and you chose to really this great resource for so little when we all know you could've charged as much as you liked. Thanks for not being like Gordon and charging $100 for a bro split

[@jfigs1649]

Bought the BJJ fanatics content immediately. I love that Dr. Mike and RP are getting so big and influential. Hit me up with free swag! I sing the praises of RP Fitness to everyone.

[@KongQuestCo]

Man Dr Mike is a great teacher!

[@NormanKonstantin]

The content everybody was waiting for. MIke BJJing!

[@dankmomes]

More BJJ stuff! Thanks Dr. Mike

[@Cee-i1h]

I love it. Thabk you for such a awesome video. I'd love to see one about a striking martial arts like muay thai along with building muscle/ exercises for striking.

[@AllieGator1038]

Dr Mike + BJJ Fanatics = 🤩 SO STOKED

[@dtcoolboys3661]

Cardio and Injury Prevention was what I was hoping to see on here. So true!

[@drunkmorrison]

I have never done grappling nor will I ever do grappling. Still I watched the whole video and I have no idea why.

[@HustleSenseiMikey]

Try grappling

[@nbf-fb1xs]

I’ve been waiting with bated breath for more RP BJJ. Content.👏🥹

[@emmamutyaross1]

Love this content 👏

[@j.p.8137]

Hey Dr Mike! I bought your instructionals in BJJ Fanatics and its really great! Can you please make more BJJ related content in your channel? Would be good to learn more of those advanced techniques that you mentioned in the instructional

[@johnnyoost1144]

More of this please! Really enjoyable.

[@HenchPig]

Please release a guide on programming for Bjj including volume, intensity, sets, Reps etc.

[@outlier2555]

Great video here and I’ve purchased the BJJ Fanatics video and it’s awesome as well. I’ve built my whole current lift around it and it’s been great. Dr Mike has gotta be closing in on a black belt pretty soon if he was a Brown Belt a year ago!

[@samconte5108]

Just caught your weight training for grappling video on BJJFanatics. Great vid, would love a more in-depth version covering hypertrophy, strength, and power periodisation. Discussion of intensity techniques i.e., Myo-reps, pre-exhaust supersets etc. and there place or lack of place in training for jujitsu would also be appreciated along with discussion of training to failure given its positive and negative associations with hypertrophy and strength respectively in the literature. Cheers

[@KrisJAllDay]

Finally some BJJ in the mix!

[@West1226]

I would welcome a video covering the basics of strength training for strikers as well. I am an all around martial artist with 20 years of training in a variety of arts. I both grapple and strike. This is great, and I understand Dr. Mike is a BJJ guy, but a video touching on strength training for strikers, or the all around martial artist if there is a difference, from a source I can trust would be appreciated.

[@mattrozdoba5660]

A great examination in the application of strength. Thanks very much. Also learning some decent techniques thanks.

[@De_rekening_a.u.b.]

Love this. Hope to join a BJJ gym soon 💪🏼

[@JeffNelson3000]

Thanks Doc! I'll utilize this after I wrap up my current hypertrophy block in a few weeks.

[@visionarystyle_]

You just blown my mind had no idea Dr Mike is a brown belt in bjj!!

[@diazdcv]

Always entertaining and informative. I don't know anything about BJJ but still watch the video to the end

[@kevinblack8512]

Dude, who tide your belt lol! Just kidding, but seriously, I’m a BJJ black belt and I’ve been lifting pretty tough for about 6 years and I love your videos! You’re hilarious and I learn so much about lifting and hypertrophy from you!

[@TheCaptainbigboy]

I wonder what crazy gi size that is? I am a short and stout manlet, and I have an bit of difficulty finding a gi that fits me well. I can only imagine the trial and tribulations Dr Mike must endure to find something even passable(something I’m sure his guard isn’t). Is it an A1HHHH? Does he get 9 A1s and stitch them together? Is it an A5 with 3 feet cut off of each sleeve and both pant legs? This is the new thing that will be keeping me up at night.

[@RenaissancePeriodization]

A3 Large from Flo, I believe. - Dr. Mike

[@mariomedinaofficial]

Incredible video. And this is absolutely true. I rolled with brown and purple belts but I was wayyyy stronger. It REALLY helped me get out of trouble. I got tapped a few times because I had no idea what was happening. Mainly when they grab my collars and squeeze them together. I rolled with a very experienced brown belt when I was a white belt and he was shocked that he had so much trouble getting me to tap. I moved him around so well, I was shocked. Hip thrust him off, pushing his neck down, bicep curling so that he won't arm bar me, etc. Eventually he got me because he was so dam good.

[@donovan665]

Yeah I'd like to see some strength training for throws

[@Dave09182010]

Glad someone is stating common sense instead of always saying how bjj makes for an equal playing field for smaller ppl.

[@Pdotta1]

Came to see Dr. Mike’s passion for BJJ, stayed to see his Coach would react at all to his jokes.

[@ryanschulz2763]

i have been waiting for this, thank you

[@workingguy-OU812]

Still funny and enjoyable, but great points and teaching. Thanks, gents!

[@CBPxXBallerxX]

Yeahhhhh boy been waiting for this!

[@Yupppi]

Coming back to this after a period of time, it's interesting how differently judokas and bjj practicioners view grip battle. In judo you usually have a game plan like "don't let the opponent have their favourite grip" "don't let them have the power hand grip" "they are allowed to have this grip but not that grip" "remove the grip immediately if it's either in the way of your judo or threatening you" and "only go for your grips in this hierarchy (unless you have to compromise)". Like often times it's worse that you take just any grip if they get some grip, because it might give the opponent an opportunity to do their judo while you're now committed and stuck to something that doesn't benefit you. Instead of playing position and preventing the opponent from doing their judo while removing their grip or looking for your grip. And majority of the good grip breaks play on the opponent's anatomy and position, whole body movement instead of plain strength (however obviously someone might have insanely good gripping and strength and your grip breaking techniques aren't proficient enough to surprise him). There's a lot of brilliant grip break clips that you'd never notice if not pointed out, and also brilliant cases where the opponent thinks they won the grip fight but ended up on their back because the other player had their priorities for their judo better laid out and played the position (japanese judokas are amazing at playing the position, you get shocked when you thought you were in no danger, they don't have a great grip and they're quite far away and suddenly you're on their back and next your back on the mat because they subtly got the position they wanted and moved like a lightning bolt). Sometimes you grip the opponent with wrong hand in the wrong place and they don't have their hand on you at all, but you made the grave mistake and got thrown in a flash. Like those seoi nages when right on right you grab their collar with your straight right arm and off you go flying. The mistake: you gave your arm to throw you from and you didn't control their power arm's sleeve or post that shoulder that will have to turn to throw you. One fun way to emphasize your off-balancing is giving them a touch with your leg in the same manner as you'd try to sweep them with your arm/body movement. Do it once or twice more and you're almost sure to see them move to avoid that and off balance the next time and you can do the throw you actually wanted to do. They just intuitively react to that or just don't want to get thrown. Being strong helps in that too, but it's so nice when they do the movement for you. And if your leg happens to hit their shin in a way that is not nice, after a couple of tries they just want to get it out of the way of sting. The margin of error is so real though, when trying to pull off something like uchi mata and not having a perfect setup, maybe jumping a bit with it, it really does help if you have great strength and mobility so you can exert that strength in that sort of difficult position and deliver the throw after hopping and staying in that position until you manage to tip them over the tipping point. Or when you do the drop seoi nage and drive with your legs even up to few metres to make them roll over on their back. Furthermore if your opponent is brutally trained, you might do somewhat perfect technique but the opponent is still resisting. Like doing osoto gari their back just might bend like a bow but a tensioned bow that is still grounded by some unfathomable spiritual will, if you don't have the strength to tip them over that point where they no longer can resist, they'll counter-throw you for sure. So defense or offense alike in some positions it will decide which way the tossed coin lands after it lands on the side. That side control strength escape becomes really annoying if they progress to yoko-shiho-gatame. The annoying part of the escaping always feels like it's about how good the person pinning you is, strength or not - how much they allow you to try and benefit of your strength. I love the non-strength methods of escaping that guard though, it feels so satisfying. But that's definitely the position where strength with some ok leverage will really help. But there's a lot of different takes on it too, some players only play judo if they get their grip and win grip battle, some players don't care about the grip battle and do something else. And the sports (judo and bjj) are also so different in their goals that it surely plays into the priorities of grip fighting. A massive difference when in judo nobody seeks your back and nobody dives for your legs no longer so you can stay more upright and look for the throw before transitioning to ground. Ever since I did some lifting and then got back to judo, I've been trying to learn to relax and use as little strength as possible. Literally if the opponent isn't moving the way I want to from my normal movement, I'm not pushing it but trying to find an angle or movement that will. Because I've noticed that when you do the technique correctly, it's like a river flowing, it almost happens without your own effort and you don't feel their weight at all. However it's really difficult, and the challenge is even bigger when a lot of the people in the class are smaller and it becomes almost free to power through them. On the other hand it's a good challenge because with bigger guys than me I'd actually have to use some strength to get the technique going and would build bad patterns almost certainly, being a very limited experience player. It has stopped me from getting bloody knuckles from gripping hard for no reason and hanging on them with weight if nothing else. And when you're not tensioned and using strength to move, you can be lightning fast in your movements and not telegraph them to your opponent before hand. Some thoughts on rolling: some judo people have talked about how important the role of an uke is, the guy who's the target of the technique. How good of an uke that person is. Because if that person knows their job, they'll let you throw or roll them if your technique is on point, no resistance more than natural level. On the other hand if your technique isn't on point, they won't let you move them. And at times they even help you to complete the technique or if they're higher skilled player and you're doing free rolling, even if they catch you making a mistake and take advantage over it to underline what you did wrong, they let you practice escaping and don't just leave you under them hopeless. That dynamic back and forth like waves rocking the ship. A good training partner is their weight's worth in gold, with that person you get to learn so fast and injury free.

[@d.k3.em.z.o.y.m.n.r.t.b.s.467]

This was awesome!! Always killing it dr Mike!! You should do a video on the beat type of training split for someone training b.j.j and also strength training / bodybuilding as well

[@RenaissancePeriodization]

That's what the BJJ Fanatics video linked in the description is! - Dr. Mike

[@seabeebillm]

I’d love to see an RP strength training for BJJ template Dr Mike…

[@RenaissancePeriodization]

That's unlikely, but we'll think about it! - Dr. Mike

[@HenchPig]

@@RenaissancePeriodization please make it !!!

[@aWildNelby]

Finally all the Dr. Mike plumber’s crack content I’ve been waiting for 🥵

[@taylortait1]

Would be cool if Joe Rogan saw and reviewed this video. Love to see RP get some extra exposure.

[@MrSpicabooo]

Heck nah joe rogan is all bro science when it comes to fitness stuff

[@taylortait1]

@@MrSpicabooo and yet he has a massive following, allowing Mike's words to pierce more ears. Joe is also in BJJ and is really good at listening to his guests.

[@IdontspeakBro.]

Tonnes more respect to mike. I did not know he wore the pyjamas of doom. Hespekt!

[@MTNMAX88]

You’re fucking awesome! Thank you for this. I’m definitely going to buy your video on bjjfanatics

[@Irish_Steel63]

Make more of this please.

[@brandonfamilyawesome]

Awesome explanation and content

[@robertmelaragni3532]

I trained with vogal at team balance. He’s a beast

[@jithennacheril8221]

Dr Mike are you guys releasing a "RP BJJ Training Template"? (specifically hypertrophy for the skinny little man)

[@teopap6528]

Is that John Danaher after getting swole ??

[@DarthNoshitam]

Dr Mike please do a video about weight training routine for calisthenics!

[@Jamijitsu]

This is unexpected but I’m here for it.

[@shiekbloco]

Hell yeah Dr. Mike... take my money, please!

[@christianferreris9927]

More Jiu jitsu content sir! ❤

[@Jorge-jk5xr]

Doc, could you make a vid of specific strength training for BJJ?

[@InfiniteQuest86]

Jeez I would tap before the match starts if Dr. Mike came out.

[@tadejjernejcic1458]

Would love to see something similar for boxing. Thanks!

[@ascension1199]

Mike's like this isn't even my real power level

[@AndreLobov]

The endurance point is so underrated but so true. Imagine two people, an ultra-marathon runner and a strongman. Obviously, if you ask them to sprint for 5 mins, the runner will win. But if you give them a 225 lb barbell and see who can deadlift the most times in 5 mins, the strongman will barely break a sweat, and the sprinter will be dying.

[@AndreLobov]

Jiu-jitsu is sometimes like the sprint. But it's usually more like the deadlifting competition. If I'm regularly deadlifting 400+, that 185 lb bodyweight isn't so taxing on my cardio

[@stevena8719]

I dont do YesGi, any differences in (lifting) training styles between YesGi and NoGi?

[@nonamemane5133]

NoGi is definately more slippery, with a gi you can really get a hold of someone if you know how to manipulate the gi. NoGi is a bit more fast paced usually just because there is less to grab on to. Both are pretty awesome though

[@RandomGuyyy]

With the Gi there's more weird stuff like Spider Guard (so annoying) because of the sleeve and lapel grips. NoGi is much more like Wrestling or MMA and yeah, at a faster pace.

[@anthonyvanadia5489]

I've trained plenty of both, strength translates the same to both gi and nogi imo

[@Fmntn]

Hi Dr.Mike. Just bought and seen the video on bjjfanatic. Great work! I've two question: 1- Does the exercise selection work the same way as the hypertrophy template (just pich the best SFR) or in this case is better to do barbell/dumbbell compound instead of machine (that would be great also for bjj fatigue management?) 2- how does that program translate to hypertrophy? is that sufficient if i want both result in bjj and hypertrophy or is it not enough to grow? Keep doing great work and jokes!

[@RenaissancePeriodization]

1.) SFR is king, but using more ballistic freeweight moves is probably a better idea for BJJ in most cases. 2.) It's designed for muscle growth and strength training, so you'll get a good measure of both for sure. If you're pretty advanced or resistant to growth, doing more weights and less BJJ may make sense. - Dr. Mike

[@jasondelorey5552]

Would love to see you go through Gordon Ryan's workout and critique it.

[@Matt-zp4oc]

Mike ... what's going on with your Gi belt?

[@sabertoothwallaby2937]

Do a video of Jared and CEO Dr. Mike doing Fran CrossFit workout plz.

[@trenbear4469]

Woohoo for combat sports content!

[@MUSCLEMASSMMA]

WHY AM I JUST NOW GETTING THIS RECOMMENDED

[@Whycantisee]

Dr Mike! I just watched your instructional and appreciate the points on adjusting training leading up to a competition. How would you approach a fat loss diet for a BJJ athlete who is cutting to make a weight class? How much time (if any) should be spent in maintenance after a fat-loss phase prior to the competition?

[@theonlypandamonium]

00:03 Strength training can significantly improve grappling and Brazilian Jiu Jitsu performance. 02:18 Strength training is crucial for improving your Jiu Jitsu game. 06:20 Strength training helps in maintaining upright position and leveraging opponent's movements 08:32 Strength training enhances takedowns in Jiu Jitsu 12:48 Strength training is crucial for gaining leverage advantage in grappling and Brazilian Jiu-jitsu. 14:59 Strength training enhances effectiveness of techniques in real life situations 18:56 Strength and technique complement each other in grappling 20:50 Strength and technique are both important for grappling and Brazilian Jiu-jitsu. 24:01 Strength training enhances grappling and BJJ performance. 25:52 Strength training increases endurance and effectiveness in Jiu Jitsu. 29:25 Strength training improves resilience and reduces injury risk in Jiu Jitsu 31:13 Maintain balance between strength and technique in training for grappling 34:28 Effective weight training for Jiu Jitsu

[@mattrozdoba5660]

THANK YOU

[@MegaDerpderpderp]

Big Grip Manifesto. Big Grips are the best.

[@patrickg6032]

Who wants to see an exhibitionmatch between Mike and Coach Vogel? :D Make it a pay-to-see video, everyone will purchase! :D

[@nateperez6587]

Awesome!!

[@dirtygeazer9266]

I've been lifting for passed 2 weeks

[@mitchelljimeno3564]

thank you

[@foolishmagician3241]

I think the kicking the tree movie was The Quest.

[@spacifyadam]

Can someone please critique my resistance training for BJJ program, aiming for 2x/week, BJJ 1-2 hr sessions 3x/week. Strength: 1. Deadlift 3 x 6 2. Incline dumbbell bench press 3 x 6-8 3. Pull-up/assisted pull ups 2 x 12+ 4. Barbell Forward Lunge 3 x12 alternating Supersets: 5a. Straight arm pulldown 3 x 6-8 b. Cable lateral raises 3 x 12-15 6a. Triceps straight bar pushdowns 3 x 8-12 b. Dumbbell Hammer Curls 3 x 8-12 Supersets/HIRT: 7a. Box jumps 4 x 10 b. Single arm dumbbell snatches 4 x 8 c. Lateral Lunge Goblet 4 x 10

[@muineeguh7011]

Congratulations on your brown belt. Last bjj related video I saw from you was still purple belt

[@ColtonCrawford]

Mike "Correct Me If I'm Not Wrong" Israetel

[@austinwynn9496]

Idk how I hadn't seen this earlier