Combat sports strength & conditioning coach
03/06/2026
Team Training is a strength and conditioning system built for combat sports.
Weekly sessions to build strength, conditioning, and durability delivered straight to your phone.
Join the team. Link in bio.
welp… turns out curls are skill work for grapplers 🫡
Building a strong back squat can be a game-changer for BJJ.
But… how strong is strong enough?
Standards (Back Squat):
1.0x BW = baseline
1.5x BW = “strong enough” for many
2.0x BW = elite (often unnecessary)
If you’re < 1.0x BW: build strength + the basics (mobility, control, clean reps).
If you’re 1.0–1.5x BW: keep building strength, but layer in power work, movement quality, and strengthen weak links.
If you’re 1.5–2.0x BW: you’re likely strong enough. Maintain strength and shift toward rate of force development , conditioning, and durability.
S&C is a tool to build general qualities so your skills show up on the mats. Once you chase numbers just to chase numbers, you lose the point.
If you want the full exercise menu + standards I use for BJJ, download my free S&C Blueprint for Combat Sports (link in bio).
Weighted push-ups are so money and way underutilized.
This set-up makes them that much more ELITE.
Credit to Steven ‘El Rey’ Reyes for teaching me this one
02/17/2026
Plyos always belong in your program.
Does them appropriately, train them fresh, and ramp intensity steadily.
save + share with a training partner 🤝
These rows keep appearing in my grapplers’ programs.
I always look for ways to challenge grip, control, rotation, and stability when programming pulling work. On the mats, that’s often what ‘pulls’ require.
Plug 'em in 🤝
Add it! 💰
02/02/2026
FREE 21 Day Email Series for BJJ athletes
Recently, I distilled some of the most essential strength and conditioning gems into a practical, easy to follow e-mail series. It's free, and I think you'll get a ton out of it.
Hope to see you there.
🔗
Smarter Strength for BJJ | Free 21-Day Email Series 21-day email series for BJJ athletes: lift 2–3x/week, get stronger, feel less beat up, and make your strength show up on the mats.
One problem I see in many grapplers’ programs is that they build strength only in clean ‘gym’ positions.
Grappling is filled with chaotic, compromised positions where you won't be able to access many of the gym positions you've trained.
So, along with a big bench and shoulder press, we should pay attention to training the shoulder at different angles & less advantageous postitions.
That's why I really love the Slider Push-Up.
The best workout is the one you'll actually do.
You can reimagine this session with whichever exercises you want.
Having a repeatable theme and flow helps reduce training decisions and makes sure you're covering the important stuff.
That's how you’ll stay consistent while rolling a ton.