strength and conditioning

Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations! Please use them to your advantage!

Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.

Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement.

Research shows that many lifters simply aren't selecting high enough loads to make progress.

How many times have you found yourself going through the motions during your workouts, not truly working at the edge of your comfort zone, either mentally or physically?

Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, bands…

With kettlebell lifts make ambitious, progress-minded choices, adjust by round as needed, and remember that “locked-out” is not a relative position.

Challenge yourself in both hustle and focus, and perform notable work in both pace and positioning.

A more methodical approach to our training will give us a chance to process what’s going on and get more out of every rep.

The pistol-grip squat is geared for positional reinforcement, isometric strength/tension improvement, and simple, basic suffering.

Many Brazilian Jiu Jitsu purists prioritize technique over strength. Without entering that debate, one fact remains: to be the best grappler you can be, you need to get stronger.

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

Make challenging choices and keep a pace to match; put in what you expect to get out.

Each set should be difficult, violent, and positionally sound.

Set-up, bracing, violence of action, and order of operations will all equally govern the success of this drill. Pay attention, and move like you mean it- nothing casual here.