Carlson Gracie Slough The Move Strong

09/09/2026

MOBILIZE — Create space.

This is a shorter version of squat at the wall drill of the mobilize module!

Deep squat at the wall. Elbows pry the hips open. Circles free the joint.

You cannot build strength in a range you don't own. Open first.

Step 1 of the Keystone Protocol. More coming. 🔥

09/09/2026

40 years on the mat. Here's what I've learned.

My name is Attila Varga.

I'm the head coach at Carlson Gracie Slough. BJJ Black Belt. Muay Thai trainer. StrongFirst Kettlebell Instructor. And a lifetime athlete.

I've watched hundreds of fighters get injured, recover, and get injured again — doing the same things, expecting different results.

The ones who stay in the game longest? They all have one thing in common: they invest in their foundations, not just their sport.

Strong, mobile hips aren't a luxury. They're the foundation of every technique, every kick, every sweep, every sprint.

I built the Keystone Protocol because I believe you shouldn't have to choose between getting stronger and staying pain-free.

Tomorrow I'll show you exactly what's inside. 🔥

08/09/2026

Why your hips don't move the way they used to (and it's not age)

Here's what's actually happening:

❌ You've been training AROUND your hips — not THROUGH them
❌ Every session adds compression without release
❌ Your nervous system has 'forgotten' ranges it once had
❌ You stretch occasionally — but never activate or load that range

The result? A body that's strong in a narrow range, fragile outside it.

The fix isn't more stretching. It's a 3-step process:

1️⃣ Mobilize — release the tissue and restore the range
2️⃣ Activate — train the nervous system to OWN that range
3️⃣ Integrate — load it, use it, make it permanent

More on that tomorrow. 🔥

07/09/2026

Monday evening BJJ class at Carlson Gracie Slough!

Free week trial classes

www.bjjslough.com

07/09/2026

Stronger fingers for BJJ

07/09/2026

You're 40+. You train hard. But your hips are quietly ruining everything.

Guard passing feels stiff. Your kicks have lost their range. Getting up off the mat takes longer than it used to.

It's not age. It's not wear and tear.

It's unaddressed hip restriction — and it compounds every year you ignore it.

The athletes who stay on the mat at 50, 55, 60? They figured this out early.

This week I'm going to show you exactly what to do about it. 💪

Follow for daily mobility content for fighters and athletes 40+

05/09/2026

💪 BAR MOONWALKER — Strength & Control

Smooth, controlled movement on the bar. Looks like a walk — feels like total body control. Shoulder stability, core strength, and steady rhythm.

Still need to working on this, but getting easier

Named after the gliding motion — but this takes real strength, not just style. Controlled. Powerful. Effortless.

Can you glide with control? Give it a try. 🕺

03/09/2026

BulletProof Knee — by Attila Varga

Complete knee recovery & resilience program — available now on BJJ Fanatics.

✅ 12‑week step‑by‑step plan
✅ 20 essential exercises — from post‑injury mobility to full strength
✅ Reduce swelling, restore range of motion, build stability
✅ Return to training stronger & safer
✅ Stream or download — watch anywhere

Built for grapplers, strikers, and anyone serious about knee health.

Oooooossss

👉 Get it here:

BulletProof Knee by Attila Varga Learn from Attila Varga, a seasoned BJJ practitioner and rehabilitation expert. Comprehensive recovery program designed for athletes recovering from knee surgery or injury. Step-by-step guidance through 20 essential strengthening exercises and a detailed 12-week reco...

01/09/2026

🧩 BEFORE MORE STRENGTH — FIX THE MOVEMENT FIRST

Chasing harder techniques, heavier weights, faster shots… but something still feels stiff, weak, or "blocked"?

Here’s the truth most skip:
👉 You can add all the strength and skill you want — but if there’s a dysfunctional link in your mobility, range of motion, or movement pattern? It will never work properly.

Mobility isn’t "extra" — it’s the foundation. If your hips don’t open, your takedowns lose power. If your thoracic spine is stiff, your shoulder gets hurt. If your ankle can’t bend, your guard gets stuck.

Fix the dysfunction first → then build strength on top of it.
That’s how you get movements that work — clean, powerful, and safe.

✅ Mobility → Movement → Strength → Technique — in that order.
Skip the first two, and you’re just building strength on a broken foundation. Eventually, it breaks.

👇 Which movement feels "stiff" or "blocked" for you? Let me know — let’s fix the link first.

🧩🥋

31/08/2026

Double leg takedown — proper entry, secure grip, drive through. Solid fundamentals for BJJ & MMA. 🥊

1. Level change, keep posture

2. Move in, take opponents balance, get strong base

3. Takedown take control

Come drill this and more at Carlson Gracie Slough. All levels welcome — 7-day free trial.

📍 2 Cherwell Close, Slough SL3 8XB
👉 themovestrong.com