Episode # 309

Strength & Conditioning Considerations for BJJ

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Released on March 18, 2021


0:45 – Joe introduces today’s sponsor – HelloWater

6:45 – Podcast begins…

13:35 – Warm-up considerations for BJJ athletes

21:50 – How to organize an effective warm-up

30:50 – Background info regarding Joe’s BJJ strength template

43:35 – Joe reveals his 2-Day “Condensed Conjugate” Strength Template

53:55 – Additional thoughts regarding exercise selection for BJJ athletes

1:01:05 – BJJ Conditioning discussion begins

1:02:00 – How to improve aerobic capacity

1:13:00 – How to improve alactic capacity

1:18:15 – How to improve lactic capacity

1:28:25 – How to organize BJJ practice, strength training and extra conditioning sessions into a weekly plan


  • HelloWater Discount Code: DEFRANCO
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