BJJ Strong Podcast

BJJ Strong Podcast

By Kieren LefevreSports
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BJJ Strong Podcast episodes

  • Stop Getting Hurt at BJJ

    The risk of injury when training BJJ is pretty high. A whole heap of survey studies have been done on grapplers to determine the injury rate and draw lessons to figure out why.

    While not the same, there has been significant progress made in other full-contact sports to reduce the risk of injury. One of the universal findings is that lifting weights reduces the risk of injury for athletes by about 50%.
    ________________________________________________
    Resources Mentioned ⚡
    Free Training Program: https://www.bjjstrongonline.com/Strong-For-BJJ-Free-Program
    My best programs: https://bjjstrongonline.com/store
    My free program quiz: https://www.bjjstrongonline.com/quiz
    Fatigue Management Video: https://youtu.be/xIfCXrFl6rY
    Use code "BJJSTRONG" to save $20 on the Performance & Longevity Course here: https://courses.jordanteachesjiujitsu.com/courses/performance-longevity
    ________________________________________________
    TIMESTAMPS
    0:00 Injury risk in BJJ
    0:50 What causes injuries in BJJ?
    1:45 Select your training partners
    3:27 If you're injured... probably don't train or at least tell someone
    4:50 Educated yourself on safe vs. dangerous techniques
    7:33 Follow a strength performance program
    9:57 Dynamic warm-ups and mobility
    11:50 BJJ Strong Online promo
    ________________________________________________
    #bjj #jiujitsu #brazilianjiujitsu #strengthtraining #getstrong
    Kieren's Best Resources:
    💪BJJ Strong Online: https://bjjstrongonline.com/
    🔗Links: https://www.bjjstrongonline.com/links
    📱 Connect with Kieren:
    Instagram: https://bit.ly/kierenig
    TikTok: https://bit.ly/kltiktok
    YouTube: @KierenLefevre

    13 min
  • what I learned coaching 1,000s of grapplers, in 35 mins

    Over the years of working with grapplers worldwide, I have learned through results what works and what doesn't.

    I'm going to condense as much of the lessons learned as I can into 35 minutes so you can get the learnings without the pain.
    Resources Mentioned ⚡
    1. Exercises for BJJ Video Series: https://youtu.be/O56aGhdNtcE
    2. Free mobility warm-up & cool-down guide: https://www.bjjstrongonline.com/free-jiu-jitsu-mobility-program
    3. 30-Day Jiu Jitsu Mobility Challenge: https://youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy&si=q9CqSmwD1wPoiOtE
    4. Fatigue management video: https://youtu.be/xIfCXrFl6rY
    5. My programs: https://www.bjjstrongonline.com/
    ________________________________________________
    TIMESTAMPS
    0:00 optimise your performance
    0:15 3 Critical areas of BJJ performance
    0:26 Lifting weights for grappling summarised
    6:30 How to structure a strength program
    11:20 Mobility and stability
    15:31 Jiujitsu gas tank
    23:17 Fatigue management and recovery
    31:34 how to structure your schedule for a comp
    ________________________________________________
    #bjj #jiujitsu #brazilianjiujitsu #strengthtraining #getstrong
    Kieren's Best Resources:
    💪BJJ Strong Online: https://bjjstrongonline.com/
    🔗Links: https://www.bjjstrongonline.com/links
    📱 Connect with Kieren:
    Instagram: https://bit.ly/kierenig
    TikTok: https://bit.ly/kltiktok
    YouTube: @KierenLefevre

    35 min
  • Tactical Guide to Fatigue Management for Grapplers

    Tactical Guide to Fatigue Management for Grapplers

    This podcast walks you through a tactical approach to monitoring, assessing, autoregulating and managing your fatigue from combat sports and grappling.
    Free program quiz here 👉 https://www.bjjstrongonline.com/quiz
    30-Day Jiu Jitsu Mobility Challenge 👉 https://www.youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy
    Free Mobility Guide 👉 https://www.bjjstrongonline.com/free-jiu-jitsu-mobility-program
    Get my free program here 👉 https://www.bjjstrongonline.com/Strong-For-BJJ-Free-Program
    Work with my 1-on-1 👉 http://bjjstrongonline.com/1-on-1-coaching

    TIMESTAMPS
    0:00 BJJ demands a lot from your body
    0:34 What is fatigue in BJJ?
    3:10 How to measure your fatigue
    9:59 BJJ Fatigue Management

    Kieren's Best Resources:
    💪BJJ Strong Online: https://bjjstrongonline.com/
    🔗Links: https://www.bjjstrongonline.com/links
    📱 Connect with Kieren:
    Instagram: https://bit.ly/kierenig
    TikTok: https://bit.ly/kltiktok
    YouTube: @KierenLefevre

    19 min
  • Tactical Guide to Building an Unstoppable Gas Tank For Grapplers

    Free program quiz here 👉 https://www.bjjstrongonline.com/quiz

    30-Day Jiu Jitsu Mobility Challenge 👉 https://www.youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy
    Free Mobility Guide 👉 https://www.bjjstrongonline.com/free-jiu-jitsu-mobility-program
    Get my free program here 👉 https://www.bjjstrongonline.com/Strong-For-BJJ-Free-Program
    If your jiu jitsu gas tank sucks, it's holding you back from your potential on the mats.
    If you still think the best approach to improve your conditioning is to "just roll more", you may need to think again.
    Just showing up for training is not enough to get ahead (it's the minimum to participate).
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    TIMESTAMPS
    0:00 Fix your gas tank
    0:29 Scandinavian detour
    1:50 Try my free quiz
    2:10 VO2 Max for Jiu Jitsu (the research)
    6:40 What is jiu jitsu gas tank anyway?
    12:13 Aerobic Base Training
    14:02 VO2 Max Training
    16:35 Work Capacity
    19:17 Training schedule example
    20:42 Leave me a comment!
    ________________________________________________
    #bjj #jiujitsu #brazilianjiujitsu #strengthtraining #getstrong
    Kieren's Best Resources:
    💪BJJ Strong Online: https://bjjstrongonline.com/
    🔗Links: https://www.bjjstrongonline.com/links
    📱 Connect with Kieren:
    Instagram: https://bit.ly/kierenig
    TikTok: https://bit.ly/kltiktok
    YouTube: @KierenLefevre

    21 min
  • This Will Unlock Your Guard

    Evaluate, unlock and strengthen your guard by improving your "knees-to-chest" movement pattern.


    A guiding principle of guard retention is...


    Keep your knees to your chest.


    In this video, I explore how to unlock and strengthen that movement pattern to help you on the mats.


    Timestamps:

    0:00 Unlock Your Guard

    0:15 Guiding Principles Of Guard Retention
    1:37 How To Get Your Knees To Your Chest
    3:20 Knees To Chest Checklist
    4:48 Unlock and Strengthen
    6:32 Practical Takeaways & Summary


    RESOURCES & REFERENCES:

    🎁Resources:

    Jiujitsu Mobility Warm-Up and Cool-Down Program (Free):
    https://kieren95lefevre.activehosted.com/f/11

    BJJ Strength Program (Free)

    https://kieren95lefevre.activehosted.com/f/5

    30-Day Jiujitsu Mobility Challenge (Free)

    https://www.youtube.com/playlist?list=PL9L5IOchNlAEwX5ekF4onyQTCsAqAO4Dy&si=q9CqSmwD1wPoiOtE

    BJJ Strong Online 'Move' Program

    https://www.bjjstrongonline.com/#section-1694545052934

    BJJ Strong Online Movement Library

    https://www.bjjstrongonline.com/#section-1694545052934

    📋References:

    Jiujitsu Theory Course:
    https://courses.jordanteachesjiujitsu.com/courses/jiu-jitsu-theory-course

    Jordan Teaches Jiujitsu - YouTube Channel

     @JordanTeachesJiujitsu

    Becoming a Supple Leopard - Dr Kelly Starrett:

    https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=sr_1_1?keywords=becoming+a+supple+leopard&sr=8-1

    Analysis of guard retention at the highest level of BJJ competition - Lachlan Giles YouTube Video:

    https://www.youtube.com/watch?v=OXGtlW3yj3w&ab_channel=AbsoluteMMAStKilda-Melbourne

    10-Minute Squat Test:

    https://www.youtube.com/watch?v=vH72ycz0NOo&ab_channel=TheReadyState

    🔗Links & Contact

    Download the FREE S&C Program for BJJ Here:

    https://kieren95lefevre.activehosted.com/f/5


    BJJ Strong Online:

    https://bjjstrongonline.com/

    #bjj #jiujitsu #brazilianjiujitsu


    Kieren's Best Resources:

    💪BJJ Strong Online: https://bjjstrongonline.com/
    🔗Links: https://www.bjjstrongonline.com/links


    📱 Connect with Kieren:

    Instagram: https://bit.ly/kierenig
    TikTok: https://bit.ly/kltiktok
    YouTube: https://www.youtube.com/channel/UCIaKjMaxulD926kCAphUv_A?sub_confirmation=1

    8 min
  • This type of training will make you strong for BJJ

    Is this episode we cover:

    • Isometric training for grapplers, the science
    • The 3 different types of muscle contractions
    • The different types of isometric training
    • How to implement isometric training into your routine
    • Different scenarios where isometric training will benefit you


      • Resources Mentioned:

      Episode on Power: https://youtu.be/AO2J0b7cJMQ?si=fJ_0IoVgURrFitH2

      Episode on Strength: https://youtu.be/SZghcpOOf7Y?si=tPpC6PXa9S-Rq_q3

      BJJ Strong Online: https://www.bjjstrongonline.com/


      Timestamps:

      0:00 Iso Strength = Grappling Strength

      0:35 Chapters

      0:47 Isometric Training for Grapplers

      2:12 3 Types of Contractions, 2 Types of Isometrics

      5:53 How to add Isometrics to Your Program


      Download the FREE S&C Program for BJJ Here:

      https://kieren95lefevre.activehosted.com/f/5

      BJJ Strong Online:

      https://bjjstrongonline.com/


      #bjj #jiujitsu #brazilianjiujitsu


      Kieren's Best Resources:

      💪BJJ Strong Online: https://bjjstrongonline.com/
      🔗Links: https://www.bjjstrongonline.com/links


      📱 Connect with Kieren:

      Instagram: https://bit.ly/kierenig
      TikTok: https://bit.ly/kltiktok
      YouTube: https://www.youtube.com/@kierenlefevre

      8 min
    • How to Develop Unstoppable POWER for BJJ

      "Develop Unstoppable POWER for BJJ"

      In this episode, we cover:

      - What is Power?
      - The story of two athletes
      - How to Train for Power
      - Two athletes revisited
      - Summary
      Timestamps:
      0:00 Intro
      0:47 What is Power
      4:31 The Story of Two Athletes
      6:04 How to Train for Power
      16:50 Two Athletes Revisited
      18:00 Summary

      Resources Mentioned:

      Episode 001 "How to Get Strong for BJJ": https://www.youtube.com/watch?v=SZghcpOOf7Y&t=840s&ab_channel=KierenLefevreJiujitsu

      Download the FREE S&C Program for BJJ Here:

      https://kieren95lefevre.activehosted.com/f/5

      BJJ Strong Online:

      https://bjjstrongonline.com/

      #bjj #jiujitsu #brazilianjiujitsu

      Kieren's Best Resources:

      💪BJJ Strong Online: https://bjjstrongonline.com/
      🔗Links: https://www.bjjstrongonline.com/links

      📱 Connect with Kieren:

      Instagram: https://bit.ly/kierenig
      TikTok: https://bit.ly/kltiktok
      YouTube: @KierenLefevre


      21 min
    • Nutrition for BJJ Performance

      A basic introduction to sports performance nutrition for BJJ.


      For a full nutrition course check out BJJ Strong Online.


      Chapters:

      0:00 Intro

      0:33 What makes jiujitsu-specific nutrition “different”
      2:44 Calories and Macro Nutrients
      14:41 Body composition for jiujitsu athletes
      25:49 BMR and TDEE
      30:00 Calculating your Macros
      39:37 Calorie-Counting Alternatives
      44:35 Putting it All Together
      46:59 FAQ’s


      Download the FREE S&C Program for BJJ Here:

      https://kieren95lefevre.activehosted.com/f/5


      #bjj #jiujitsu #brazilianjiujitsu


      Kieren's Best Resources:

      💪BJJ Strong Online: https://bjjstrongonline.com/
      🔗Links: https://www.bjjstrongonline.com/links


      📱 Connect with Kieren:

      Instagram: https://bit.ly/kierenig
      TikTok: https://bit.ly/kltiktok
      YouTube: https://www.youtube.com/@kierenlefevre

      54 min
    • BJJ Specific Training Program and Why It's SO Important

      BJJ Specific Training Program and Why It's SO Important


      This is episode 004 of the BJJ Strong Podcast.


      In this episode, we cover:

      In this episode, we cover:
      1. The limitations of Jiujitsu
      2. The athletic profile of a jiujitsu athlete
      3. Non-sport-specific training vs. sport-specific training
      4. The Key Elements to a Jiujitsu-Specific Training Program
      5. Putting Together a Program for BJJ Performance
      6. Summary

      Download the FREE S&C Program for BJJ Here:

      https://kieren95lefevre.activehosted.com/f/5

      #bjj #jiujitsu #brazilianjiujitsu

      Kieren's Best Resources:

      💪BJJ Strong Online: https://bjjstrongonline.com/
      🔗Links: https://www.bjjstrongonline.com/links

      📱 Connect with Kieren:

      Instagram: https://bit.ly/kierenig
      TikTok: https://bit.ly/kltiktok
      YouTube: @KierenLefevre

      Chapters:

      0:00 Intro
      0:14 The Chapters
      0:32 The Limitations of Jiujitsu
      4:11 The Athletic Profile of a Jiujitsu Athlete
      11:27 Sport Specific vs. Non-Sport Specific Training
      13:04 The Key Elements to a Jiujitsu Specific Training Program
      16:19 Strength
      17:07 Power
      18:15 VO2 Max
      21:57 Zone 2 and Aerobic Base
      25:38 Putting Together a Program for Jiujitsu Performance
      28:49 Summary
      31:22 Resources and Support

      33 min
    • How to Recover for BJJ | The Ultimate Jiujitsu Recovery Guide

      How to Recover for BJJ | The Ultimate Jiujitsu Recovery Guide


      This is episode 003 of the BJJ Strong Podcast.


      In this episode, we cover:

      1. The science behind recovery and damage
      2. Overreaching
      3. Muscle Soreness from BJJ and what to do about it
      4. How to reduce muscle soreness
      5. The 3 Primary Pillars of Recovery
      6. Training protocols
      7. Sleep
      8. Nutrition
      9. Summary
      Download the Free Jiujitsu Mobility Program here:

      https://drive.google.com/file/d/1rbB5WgH6A2-bteXWrKXN4ZFT0qpOs31w/view?usp=sharing

      Kieren's Best Resources:

      💪BJJ Strong Online: https://bjjstrongonline.com/
      🔗Links: https://www.bjjstrongonline.com/links

      📱 Connect with Kieren:

      Instagram: https://bit.ly/kierenig
      TikTok: https://bit.ly/kltiktok
      YouTube: @KierenLefevre

      Chapters:

      0:00 Why recovery is important for BJJ
      0:30 The Chapters
      0:40 The Science Behind Recovery and Damage
      2:04 Overreaching
      4:30 Delayed Onset Muscle Soreness (DOMS)
      5:27 Reducing Muscle Soreness
      8:08 The 3 Pillars of BJJ Recovery
      10:19 Warm-Ups
      11:15 Cool-Downs
      12:28 Sleep
      13:41 Sleep Trackers
      15:16 Supplements for Sleep
      17:31 Nutrition for BJJ Recovery
      18:41 Summary

      #bjj #jiujitsu #brazilianjiujitsu

      21 min

    About BJJ Strong Podcast

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