Extreme Performance Training Systems

Atlanta's premier sport and fitness training center. Please note-we are by appointment only, so cont

Extreme Performance Training Systems, LLC is home of EPTS Sport & Fitness Training and the EPTS Powerlifting Team. We offer solutions to the problems athletes and motivated fitness enthusiasts face in their pursuit of optimal performance and health. Whether you are a high performance athlete looking to get an edge on your competition or a fitness enthusiast struggling with staying fit while operating in today's corporate world we have the program for you.

Operating as usual

01/28/2024

One of our favorite band and chain setups for working on the lockout of the bench press.

The chains and doubled mini bands provide a contrast through the entire range of motion to accommodate the resistance (the mini bands create an overspeed eccentric as well), and the single choked monster mini band tension hits right about the top 1/4 or 1/3 of the press.

Try it out if you're struggling with your lockout.

Strength Training for Jiu-Jitsu Part 5: Conditioning and Extra Workouts 04/15/2023

This is the 5th, and final, article in my strength and conditioning for jiu-jitsu series.

In the previous articles we covered all of the aspects that make up the strength training portion of the training program. We looked at an overview of the conjugate method and how I use it for the jiu-jitsu athletes I work with and took an in-depth look at the max effort, dynamic effort, and repeated effort methods. To round out the training we also need to address conditioning and extra workouts.

Conditioning brings up a lot of debate. There are some in the jiu-jitsu world who think all the conditioning you need comes from training jiu-jitsu and there are some that feel you need to do extensive amounts of cardio to develop your "gas tank" for the sport. I fall in the middle. Obviously training jiu-jitsu is essential for building your skill, but as you become more skilled, you also become more efficient. Greater efficiency leads to far less energy expenditure. As we become more skilled, our sparring sessions often become more technical and less physical. While our training sessions certainly count toward conditioning work, it is important that we include some dedicated aerobic and anaerobic training sessions off the mats as well.

Click here for the full article:

Strength Training for Jiu-Jitsu Part 5: Conditioning and Extra Workouts Strength and Conditioning Strategies from Atlanta's Extreme Performance Training Systems Sport and Fitness Training Center.

Strength Training for Jiu-Jitsu Part 4: The Repeated Effort Method 04/13/2023

The fourth article in my strength training for jiu-jitsu series.

The Repeated Effort (RE) Method is typically used for accessory exercises and sometimes for the main lift when de-loading. Following the primary Max Effort or Dynamic Effort exercise the accessory work is programmed to build muscle, strengthen weak points, and prevent muscular imbalances that may result from the sporting form. For instance, many jiu-jitsu athletes tend to have rounded shoulders and concave backs due to the postural requirement of many guard positions. Programming extra upper back, rear deltoid, and external rotator cuff exercises would be a good idea to counter the tension developed in the pecs and front deltoids as a result of those specific sport positions.

Click here for the full article:

Strength Training for Jiu-Jitsu Part 4: The Repeated Effort Method Strength and Conditioning Strategies from Atlanta's Extreme Performance Training Systems Sport and Fitness Training Center.

Strength Training for Jiu-Jitsu Part 3: The Dynamic Effort Method 04/11/2023

The third article in my strength training for jiu-jitsu series.

The Dynamic Effort (DE) Method is often overlooked but is essential for all athletes. The DE Method is the lifting of submaximal weights with maximal force. For instance if you can squat 400lbs and were training with 200lbs, the goal is to move the 200lbs as if it's 400lbs. By training this way you will improve the rate of force production, i.e. how fast the muscle fibers produce force, for the muscles being trained. This will result in the athlete being more explosive.

Why does this matter for the jiu-jitsu athlete? While jiu-jitsu tends to emphasize aerobic capacity, muscular endurance, and static strength, improving power and speed strength will carry over to explosive shots, takedowns, throws, and hip activation during certain pin escapes.

While any lift can be trained with the DE Method, we typically use the squat, deadlift, and bench press.

For intensity we use a three week wave of 75, 80, and 85%. The load is made up of 50, 55, and 60% bar weight and 25% accommodating resistance, usually in the form of bands and/or chains attached to the bar. This is one of the many benefits of the Conjugate Method developed by the late Louie Simmons, owner of the Westside Barbell Club.

Click here for the full article:

Strength Training for Jiu-Jitsu Part 3: The Dynamic Effort Method Strength and Conditioning Strategies from Atlanta's Extreme Performance Training Systems Sport and Fitness Training Center.

Strength Training for Jiu-Jitsu Part 2: The Max Effort Method 04/11/2023

The second article in my strength training for jiu-jitsu series.

The Max Effort (ME) Method is the most effective method for increasing strength. The ME Method consists of lifting very heavy weights, 90% of a 1RM or greater, for low repetitions, 1-3 reps typically. This is true high intensity training as intensity refers to the weight used in relation to a 1RM. The greater the percentage of the 1RM the higher the intensity.

The ME Method increases strength by improving both intermuscular coordination, the coordination within different muscles and groups of muscles, and intramuscular coordination, the interaction between the nervous system and the muscles which defines the number of muscle fibers that can be controlled by the nervous system within a muscle.

The major drawback to using the ME Method is that it can be extremely stressful to the nervous system. The downside for jiu-jitsu athletes would be if you are constantly frying the nervous system in the weight-room, it will begin to have a negative performance on your martial arts training by negatively affecting your recovery.

Strength Training for Jiu-Jitsu Part 2: The Max Effort Method Strength and Conditioning Strategies from Atlanta's Extreme Performance Training Systems Sport and Fitness Training Center.

Strength Training for Jiu-Jitsu Part 1: An Overview of the Conjugate Method 04/10/2023

This is the first in a series of articles I am posting about how I program the training of the jiu-jitsu athletes I work with.

Strength Training for Jiu-Jitsu Part 1: An Overview of the Conjugate Method

Strength training and conditioning for jiu-jitsu needs to cover many different physical abilities as the sport requires many different physical abilities. A jiu-jitsu athlete must have high levels of aerobic and anaerobic conditioning, excellent mobility and flexibility, and have access to all velocities of strength from extremely fast velocities (explosive power and speed strength), to slow velocities (strength speed and absolute strength), to extremely slow and zero velocity (quasi-isometric and isometric strength).

What is the best way for a jiu-jitsu athlete to develop these abilities? The conjugate method as developed and popularized by the late Louie Simmons. Essentially, the conjugate method is a system of rotating special strengths exercises to keep an athlete at an extremely high level of preparedness year-round. It allows for the concurrent development of multiple physical abilities on a weekly basis, avoiding the need to implement linear training blocks where an athlete focuses on one specific physical ability for a certain period of weeks before moving on to another ultimately leading up to peaking for a competition.

Click here for the full article:

Strength Training for Jiu-Jitsu Part 1: An Overview of the Conjugate Method Strength and Conditioning Strategies from Atlanta's Extreme Performance Training Systems Sport and Fitness Training Center.

Age Strong! 04/08/2023

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Age Strong! “Do not go gentle into that good night, Old age should burn and rave at close of day; Rage, rage against the dying of the light.” -Dylan Thomas Preventing the loss of muscle mass, atrophy, as we age is often cited as a reason why we should engage in a strength training program. While maintaining...

My Top Five for Strength and Health. 04/02/2023

Check out my latest Substack article and be sure to subscribe for future updates!

My Top Five for Strength and Health. “Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything.” -Thich Nhat Hanh There are five components I consider to be an essential part of a health and fitness program that must be maintained throughout our lifetime.

10/05/2022

There are so many bu****it gimmicks when it comes to sport specific training.

I still have yet to meet an athlete that was "too strong".

Want to run faster, jump higher, hit harder, etc.?

Get STRONGER.

Then go practice your sport for specificity.

It's really that simple.

Photos from Extreme Performance Training Systems's post 06/12/2022

Finally getting settled into the new place. More to come, stay tuned!

Photos from Extreme Performance Training Systems's post 03/25/2022

I was deeply saddened to hear of Louie Simmons' passing yesterday.

I first heard of Louie in 1998 and began reading his articles, books, watching his training videos, and devouring every bit of information about his training methods I could in 2000.

I first met Louie in Atlanta in 2004 and he told me if I ever needed anything to call or better yet visit.

It took me 11 years to make the journey up to Westside Barbell, but from 2015 to 2019 I visited Westside many times to train and learn from Louie in person.

Even though I was a complete nobody, Louie always made me feel welcome, always invited me to breakfast before training, and was more than generous with his time and knowledge.

His work has had a profound impact on my training and business and I am eternally grateful for the time I was able to spend with him. It was an absolute honor.

No one has had a bigger impact on the world of strength and conditioning than Louie and his memory will live on in the gyms of everyone he influenced and inspired.

Rest in peace Louie.



02/09/2022

I use a lot of variety with pressing exercises for the jiu-jitsu athletes I work with, and the Z-Press is one of the staples.

While I think trying to mimic actual sporting patterns in the gym is a mistake, using exercises that strengthen muscles the way we use them is sport is important.

The Z-Press is a great way to strengthen upper body pressing muscles while simultaneously strengthening the trunk musculature the way it may be used in seated guard positions.

Set a barbell on power rack pins below your chin, sit on the floor with the legs in front of the body, and press the bar off the pins to the overhead locked out position.

This static overcome by dynamic exercise builds tremendous strength from the bottom position due to the stretch shortening cycle being eliminated as the bar must rest fully on the pins every rep.

We will usually use the submaximal effort method performing around 75-85% of a 1 rep max for 3-5 sets x 3-5 reps or the repeated effort method by performing 3-4 sets x 8-15 reps for strength and muscular endurance/hypertrophy respectively.



Photos from Extreme Performance Training Systems's post 02/04/2022

A year ago my knees were pretty shot. I could barely half squat, and my right knee would regularly lock up while training jiu-jitsu.

Around that time I heard an interview with Ben Patrick and found out my buddy Noah had been doing his "knees over toes" training program for a few months with great success.

I immediately started on the knee ability zero program and dropped all other training. I quit rolling and only drilled at BJJ class for a few weeks to keep some stress off the knees as well.

Within 2-3 months my knees were no longer locking up or "shifting" during training and now a year later I'm finally progressing to some loaded squatting again. Nothing impressive by any means, but yesterday's session I was able to go full range of motion in a slantboard squat for 5 sets of 5 reps with a 55lb bar and 95lbs of band tension - with ZERO pain.

As I've gotten older, I've definitely shifted the focus of my own strength training to longevity and joint health. This does not mean I don't plan to push my strength up in the lifts I am training, it just means that I will focus on getting stronger, pain free, through a full and complete range of motion on the lifts.

I can't recommend Ben's Knee Ability book enough. Yes, I know these exercises are nothing new, but the way Ben has put together a system of progression to restore pain free range of motion and knee ability is awesome.

Always learning...



02/03/2022

Throwback to one of many training visits to the mecca of strength.

6 years ago doing a dynamic effort training session at Westside Barbell and getting some one on one time with the Iron Samurai himself. 🤘



02/01/2022

Jumping is one of the best ways to develop explosive power in the hips and legs for MMA fighters, and all athletes really.

For my athletes I like to have them build up to 40 jumps twice per week.

We perform all manners of jumps: box jumps, vertical jumps, broad jumps, jumps from the knees, single leg/double leg, bodyweight-only, using external resistance, etc.

Since MMA fighters required powerful hips and legs, one of our favorite variations is the kneeling broad jump combo demonstrated here by MMA fighter David Toranzo.

The athlete starts in the kneeling position, jumps to the feet, then immediately performs a broad jump.

We look for a very short amortization phase when transitioning from the kneeling jump to the broad jump.

This is a great variation for fighters since it is a horizontal jump and closing distance is a crucial aspect in the sport of mixed martial arts.

Start with 20 total reps and build to 40 total reps, in any set and rep scheme that you prefer, twice per week.



01/31/2022

The loaded carry is already a great exercise for the jiu-jitsu athlete, but when performed in a belt squat machine is an even greater challenge.

The belt squat allows for a load to be placed on the hips via the belt in addition to the implement being lifted and carried.

The benefits are many, one of which is the therapeutic effect the belt squat has on the lumbar spine.

Due to the fact the belt is worn over the pelvic complex the load actually provides a mild form of decompression on the spine.

When walking in the belt squat, the quads/knees are worked to a great extent when walking behind the pulley hole on the deck, and the glutes and hamstrings when walking forward of it.

In addition you can do a tremendous amount of work on the legs (multiply the number of steps taken by the weight used) and it is very easy to recover from since you are not stressing the legs to the extent you would by doing deep squats or split squats.

When performing the loaded carry in the belt squat (the heavy bag bear hug pictured here is a favorite of mine for grapplers) the general rule of thumb is to do heavier weight for shorter durations of 1-3 minute sets and lighter weights for longer durations, usually 5+ minutes.

Our initial target is to use a weight equal to your bodyweight for 5 minute sets then progress from there.

These can be used as a finisher by performing one all out set at the end of a strength training session, or a stand alone workout by performing multiple sets in the same session, a favorite being 5 x 5:00 rounds with 1:00 rest between rounds.

If you participate in combative sports the belt squat should be a staple in your strength and conditioning training!



12/07/2021

The floor press is one of our favorite bench press variations.

When correctly performed it is a great supplementary exercise that will help build your bench press.

The floor press eliminates leg drive and places all the emphasis on the chest, shoulders, and triceps.

The triceps must come to rest on the ground. This doesn't mean you relax the muscles doing the work, you simply let the triceps fully rest on the floor as opposed to reversing the movement when the triceps touch the floor.

When the triceps pause on the floor in this manner it turns the movement into a static overcome by dynamic lift by eliminating the stretch-shortening cycle that occurs during a regular bench press.

The floor press descent stops when the elbow is in a 90 degree angle which is right about the phase of the movement when the triceps begin to take over in the transition to the lockout. This tends to be a common sticking point for many in the bench press.

As a side note this is an excellent press variation for jiu-jitsu athletes as it builds strength in a position they may end up in during the performance of their sport.

For sets and reps on our max effort day we usually work up to a 1, 3 or 5RM depending on the athlete's goal.

When we use this as a supplemental lift we typically use the submaximal effort method doing 3-5 sets x 3-5 reps with around 75-85% of a 1Rm.

On the dynamic effort day we utilize this exercise to build rate of force production and typically use around 40% of a 1RM with 25-30% chains added to the bar to accommodate resistance for 8-9 sets x 3 reps.



12/06/2021

Dynamic Effort Upper Body Training for BJJ Athletes and Grapplers.

The dynamic effort upper body day is similar to the DE lower body day in that the goal of the main exercise is to move submaximal weights with maximal force. This allows the athlete to build explosive strength and power that may be beneficial for escapes.

Dynamic Effort Lift: Any press variation, our favorites are bench press, floor press, and pin presses out of the rack with a regular straight power bar or specialty bar, like the Swiss Bar. Occasionally we like to rotate in plyometric push-ups. Sets and reps are typically 8-9 sets x 3 reps or 5 sets x 5 reps. Loads are typically 40-50% plus 25% bands or chains to accommodate the resistance and eliminate deceleration.

Supplementary Lift: We like dumbell presses from all angles, decline, flat, incline or overhead. We pick one angle and do 2 sets x 20-25 reps.

Accessory exercises: these are similar to the max effort day exercises and chosen based on the individual's weaknesses targeting the shoulders, lats/upper back, arms, and grip. Usually 3-5 exercises done for 3-5 sets x 6-15+ reps.

Get after it!



12/04/2021

Knee pain is common while training jiu-jitsu and can have a variety of causes. That's why it is extremely important to incorporate exercises into your strength training that work the knee through a full range of motion.

If you experience pain from movements like knee shields and elevator sweeps - basically any time you create force with the shin - try adding the kneeling leg extension to your training.

This exercise creates a huge amount of stress the at the most flexed position, unlike the leg extension machine which creates the most stress at the extended position.

Basically kneel down, feet are laces down, and fold backward at the knee until the hamstrings are on the calves, then reverse back to the starting position.

Be sure to keep the glutes locked and think of doing a backend, as it's very easy to sit the hips back into more of a kneeling squat.

To regress this exercise, as most people will need to when starting out, place the tops of your feet on elevated mats and reduce the height as you get stronger.

To make it more difficult once you can do the exercise without assistance, hold a weight at the chest.

5 sets of 5 reps once a week is a great place to start and we like to superset these with GHRs or inverse leg curls.



12/04/2021

One of the biggest mistakes I see in the gym is people blowing through accessory exercises without focusing on factors like lifting speed, body position, technique, etc.

It's like once the squat, deadlift, or press is over, the accessory work is just that filler crap at the end of the workout.

Truth is, the accessory work is incredibly important in building muscle mass and strengthening weak points.

When done properly, pulldowns can be an excellent lat builder.

Pay attention to these tips to get the most out of your pulldowns.

Depress the shoulder blades at the start of the pull. Visualize sliding your shoulder adds into your back pockets. This will engage the lats and back muscles to a greater degree.

Slow down. Use a slow controlled lifting speed. This will create more tension on the muscles and less wear and tear on the joints.

Vary the grips. Use a variety of grips - close, medium, wide - and a variety of hand positions - supine, parallel, prone - to constantly change the angle the muscles are worked.

For hypertrophy keep the sets and reps in the 3-5 sets x 6-12 reps range.

Follow these tips and get ready for some new growth in the lats!



08/20/2021

There are so many great squat variations, but these are three of my favorites for jiu-jitsu/grappling athletes.

I always try to include variations that force the knee out over the toes as these are positions you end up in many times during jiu-jitsu. Shooting in for a single or double leg take down, and knee cut passes are perfect examples of this position.

1) slant board squats - these are great because they place an emphasis on the lower quad / knee. Many jiu-jitsu athletes are dealing with knee pain or have had surgery on their knees and this is a great variation for building bullet-proof knees.

2) deep ass lunges (aka ATG Split squats) - these offer many of the same benefits as the slant board squats regarding knee ability, but also emphasize balance, ankle mobility, and flexibility/mobility of the hip flexor.

3) belt squats - these are great as they allow for heavy loading of the squat pattern while eliminating spinal compression. Another problem with traditional barbell squats is that they can be difficult for individuals with shoulder pain and injury to hold a barbell properly on the upper back. The belt squat eliminates these problems, and if you have a cable/pulley belt squat machine there are endless variations of loaded carry, marching, and grappling/fighting drills that can be performed as well.

These are by no means the only squat variations I recommend, but they are three of our favorites that provide excellent carry over for grapplers and mixed martial artists.



08/18/2021

When training grapplers I always use the dynamic effort method and the submaximal (sometimes maximal) effort method in a weekly microcycle. One day is devoted to the heavier lift and another is devoted to the speed work.

Usually we do this over 3-4 days.

A typical 3 day week is: day 1-max effort lower, submaximal effort upper. Day 2-dynamic effort lower, dynamic effort upper. Day 3-accessory exercises.

A typical 4 day week is: day 1 max effort lower plus accessories. Day 2: submax/max effort upper plus accessories. Day 3: dynamic effort lower plus accessories. Day 4: dynamic effort upper plus accessories.

Here is a 3 week wave for upper body dynamic effort work that has worked very well for us.

When performing dynamic effort work too many people get hung up on the load instead of the speed. The goal is a fast rate of force development with a submaximal weight. Often people think because the weight is light there is no benefit to the training. This is nothing more than the ego talking.

Generally I like to use 40-50% of a 1 rep max plus around 25% in bands or chains added to the bar for speed strength. For explosive strength I drop the bar weight to 30-40%. However, if the bar isn't moving fast the entire range of motion, go lighter.

Week 1: explosive push-ups on and off mats, 5x5.

Week 2: floor press with chains, 5x5 at 40% of a 1RM plus 25% chain weight.

Week 3: close grip bench press, 5x5 at 40% of a 1RM plus 25% band tension.

Week 4: repeat the cycle adding 1" to the mats and 10lbs to the barbell lifts.



08/13/2021

Many of the jiu-jitsu players I work with don't have a lot of extra time to spend in the gym and are looking for a minimalistic, yet effective, training program to improve strength, conditioning, and overall fitness.

For a few hundred bucks you can get some kettlebells, a pull-up bar, and a dragging sled and build a highly effective training program from home.

Here are three of my favorite kettlebell press variations for getting more bang for your buck out of lighter weight kettlebells.

1) Seated Mil Press: this is essentially an alternating shoulder press performed while sitting on the ground in a strange position. In addition to building the upper body pressing muscles, it places a huge emphasis on the torso musculature in a similar way they are recruited when playing from seated open guard.

2) Sots Press: named after Victor Sots, this is a shoulder press done from a rock bottom squat position. A great way to build strength from a weaker position, emphasizing upper body pressing muscles, all of the muscles in the torso and legs will work statically, and this will build exceptional hip and shoulder mobility as well.

3) Bottom Up Press: simply cleaning and pressing a kettlebell in a bottom up position. In addition to building the upper body pressing muscles, this works the hell out of the forearm, wrist, and grip.

If you're looking to add some variety in your presses give these a shot!



08/12/2021

Club / mace swinging is one of my favorite forms of restoration. I usually do it the day after my heavier training sessions.

I have found nothing better for shoulder health than swinging clubs and maces. In addition they have a tremendous effect on the torso muscles, elbows, and wrists as well.

If you're looking to add some clubs and maces to your training I highly recommend the adjustable clubs, mace, and arc (pictured here) from Adex . With one handle you can go as light or as heavy as you wish since they are completely adjustable.

Adex saves you both money and space over the standard clubs and maces on the market.

07/21/2021

This is a sample of an upper body strength training session I use with the athletes I work with.

This specific set is what I did after BJJ class this morning and would make adjustments on the exercise selection based on the individual's needs.

Strength training for the jiu-jitsu athlete needs to focus on basic, mostly multi-joint exercises that build strength through the greatest range of motion possible.

Our favorite press variations we rotate through on upper body days are floor presses, close grip bench, close grip inclines, overhead press, Z press, and KB MIL Press (essentially an alternating Z press done with kettlebells).

We typically lift 3-4 days per week, either two upper and lower sessions or one upper, one lower, and one full body session.

For our primary lifts (i.e. press, squat, deadlift variations) we prefer submaximal effort work for strength development. This is usually around 70-80% of a 1 rep max done for sets of 5 leaving a rep or two in the tank. This allows us to build strength without taxing the CNS as heavily as we do with maximal effort work.

Accessory work is always done with the repeated effort method to strengthen weak points, build muscle, and improve joint integrity.

A. Close Grip Floor Press: work up to a heavy set of 5 reps (keep 1-2 reps in the tank); decrease the load 10-15% and do 2 sets x 8 reps

B1. Seated KB MIL Press: 3-4 sets x 6-8 reps

B2. Parallel Grip Pull-up: 3-4 sets x ladders of 1, 2, 3, etc. reps

C1. Triceps Pushdown: 3-4 sets x 15-20+ reps

C2. Bent Over Barbell Row: 3-4 sets x 6-8 reps

D. Upper Body Sled Dragging: alternate forward walking with presses and backward walking with rows for 3-4 trips x 60-80 yards each



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