Conditioning

Will Grappling Dummy Drills Really Help Your BJJ?

Will Grappling Dummy Drills Help Your BJJ?

I often get emails from people wanting to know whether drilling with a grappling dummy will help their jiu-jitsu. Dummies are expensive items, and people want to make sure the investment will be worth it. The short answer is no. In my experience grappling dummies are almost always a waste of time, money, effort and space.  So don't bother. Find another way to train. At first the idea … [Read more...]

Pre-Workout Supplements for BJJ

Pre-workout Supplements for BJJ Image

Pre-workout supplements used to be mostly for weightlifters and bodybuilders.  But now more and more jiu-jitsu practitioners are taking them before BJJ class in order to train longer and harder. Do they work?  Sorta, kinda... Are they safe?  Not at all. Is there a better alternative?  Definitely! Let's look into pre-workout supplements, especially with regards to students of BJJ. In … [Read more...]

Fitness On One Hour of Working Out Per Week…

Working out when time is limited

A reader recently asked an interesting question... Hi Stephan, I'm super-busy with my job and my kids.  In a good week I only get to go to BJJ class once, maybe twice, so I want to add some conditioning to the mix.  If I only have one additional hour per week to devote to physical fitness what would you suggest? Thanks, Jim  I feel his pain!  Everybody's busy these days, and … [Read more...]

Mental Toughness is Transferrable

baden powell trail sign

A few days ago I checked off one of the items on my lifelist by completing a 30 mile mountain ultramarathon (BC's 'Kneeknacker') with 8,000 feet of elevation gain and 8,000 feet of elevation loss. But instead of doing it in the summer we decided to do it on the shortest day of the year. Without support. In the snow. We started with headlamps in the rain before dawn, and finished with … [Read more...]

Podcast EP30: BJJ Q&A – Popular Reader Questions Answered

BJJ Podcast

I recently did the second-ever Grapplearts Radio Q&A format podcast.  In it I answered questions from my newsletter readers. In this particular podcast we cover many topics, including How to come back to BJJ training after an injury... and not lose your mind while you're rehabbing... Options for transitioning out of Z guard (and half guard in general) to open guard How to improve … [Read more...]

11 Short MMA Conditioning Workouts by Chuck Liddell’s Coach John Hackleman

John Hackleman on MMA workouts

John Hackleman is a friend of Grapplearts and a very successful MMA coach.  He runs The Pit Gym and guided Chuck Liddell to UFC Lightweight Champion status and has coached many other MMA fighters. As an MMA trainer he is keenly aware of the importance of conditioning for fighters, but also for 'regular' people training martial arts for self defense. Hackleman is also a very direct … [Read more...]

10 Tips on Running for BJJ

Stephan Kesting Running

I blame Bruce Lee, for it was he who first brought the fact that martial artists should run to my attention. It was in the eighties and I came across a photo of Bruce Lee running down the road in the book Bruce Lee's Fighting Method Vol 2.  The text talked about how important he thought running was, and mentioned that, "Even when he was sent to India to find suitable locations for filming, he … [Read more...]

Bodybuilding, Jiu-Jitsu, and My Quest to Make 240 lbs with Abs…

Bodybuilder

In my late twenties I went through a phase that most young men go through - I wanted to get big.  Maybe not as big as Dorian Yates and the other professional bodybuilders active at the time, but certainly bigger than most other men in my peer group.  Yes, I admit that there was a certain element of vanity at work,  but I also told myself that it would be good for my jiu-jitsu. The trouble was … [Read more...]

Podcast EP27: Roxanne Modafferi about MMA Training, Continuing to Improve, Tryouts for The Ultimate Fighter, and More

Roxanne-Modaferri-TUF-MMA

In this podcast episode I talk with Roxanne Modafferi, MMA fighter and TUF standout, about The differences between MMA training in Japan and the USA, Continuing to improve after 12 years in the sport, Training tweaks that finally snapped a 6 fight losing streak, What tryouts forThe Ultimate Fighter were really like, And much more... You can read, listen to, or download the interview … [Read more...]

The Three Most Important Pull-Up Variations for BJJ (Plus 16 Additional Variations)

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There’s a ton of pulling in BJJ. Regardless of whether you’re finishing an X choke, pulling your arm out of an almost-applied armbar, or breaking someone’s posture from guard, it’s all made a lot easier if you have a decent grip and good pulling power Which makes pull-ups one of the most important exercises you can do for your jiu-jitsu. But there are a lot of variations of the pull-up, … [Read more...]