Settlage Strength

If you want to start training Jiu Jitsu, THIS is what you need to know before your first training session!
In this episode, I interview Andrew Zaragoza! Andrew is a BJJ practitioner, a podcast producer, and entrepreneur. Andrew has learned from some of the best grapplers in the entire world, including Giancarlo Bodoni, Nicky Rod, Roger Gracie, Nicholas Meregali, and Mason Fowler.
If you have a message that you want to share with the world, you need a podcast! Reach out to Andrew on...
➤ Instagram: https://www.instagram.com/iamandrewz/?hl=en➤ PursuePodcasting.com
Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥

Access it for FREE at www.thestrengthmatrix.com/grappler

Optimize your Health, Strength, and Performance in 2026!
Get 10% OFF Marek Health's Guided Optimization service!Use code "SETTLAGE" at checkout! 👉🏽 https://marekhealth.sjv.io/Z62xV1

I've spent over 13 years lifting heavy & rolling hard. These are the 9 lessons I learned along the way that have helped me make faster progress on the mat and develop elite grappling athleticism!
Kickstart your grappling athleticism in just 30 days with my FREE training course: Grappler Accelerator 🔥
Access it for FREE at www.thestrengthmatrix.com/grappler
Optimize your Health, Strength, and Performance in 2026!
Get 10% OFF Marek Health's Guided Optimization service! Use code "SETTLAGE" at checkout!
👉🏽 https://marekhealth.sjv.io/Z62xV1

Make 2026 the year you become JACKED & DANGEROUS on the mat! Join the 2026 Mat Jacked Challenge!

https://www.thestrengthmatrix.com/2026-mat-jacked-challenge

LIVE on January 5th-7th! Learn the system I use to help grapplers pack on slabs of muscle, develop brutal grappling strength, and never gas out!

LIFT HEAVY. ROLL HARD.

- Coach J 👽

The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In episode 29 of the Settlage Strength Podcast, I'm breaking down the 3 STRENGTH TESTS you can use to measure your strength for Jiu Jitsu!

You'll learn...
- The Minimum, Base, and ELITE strength standards for grapplers
- How to progress in your bodyweight strength in Pull Ups, Dips, and Nordic Curls
- Why these 3 strength tests are the best place to start to get JACKED & DANGEROUS in 2026!

Download the FREE Grappler Accelerator Program here:
https://www.thestrengthmatrix.com/grappler

LIFT HEAVY. ROLL HARD.

- Coach J 👽

If you are trying to become brutally strong for Jiu Jitsu, but are not seeing your strength gains show up on the mat...
This episode is for you.

In this episode, I break down the harsh truth about why most grapplers are not getting stronger (even though they’re working out in the gym).

This isn’t about effort. It’s about following the RIGHT blueprint for brutal grappling strength.

You’ll learn:

• Why your current lifting split isn't transferring strength to the mat

• The biggest strength training mistakes grapplers make

• What actually builds brutal grappling strength

If you’re tired of spinning your wheels and want strength that actually carries over to rolling hard on the mat, tap into this episode.

Download the FREE Grappler Accelerator Program HERE!

LIFT HEAVY. ROLL HARD.

- Coach J 👽

When life gets busy, most grapplers cut their training… and lose the strength they worked so hard to build. But what if you could cut your training time in half and still keep all your hard-earned gains??

In today’s episode, I break down "Minimum Effective Dose Training"

A simple method you can use to stay brutally strong, maintain muscle, and keep your conditioning even when you can’t train as much!

These are the same methods I use with athletes who want to stay strong during busy months, hard work seasons, or family commitments.

You’ll learn:

• How you just need 1-2x strength workouts each week to keep your gains

• The best exercises to focus on when you have limited time in the gym

• A 2-day weekly training split you can use right away!

If you want to stay strong, avoid losing progress, and keep rolling hard all month long, this episode will show you exactly how.

Want to kickstart your grappling athleticism in just 30 days?

Download the FREE Grappler Accelerator Program HERE:

LIFT HEAVY. ROLL HARD.

- Coach J 👽

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!

It comes with everything you need to get started on...

✔︎ building brutal grappling strength

✔︎ packing on slabs of muscle

✔︎ improving your conditioning

Download it for FREE! 

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!

It comes with everything you need to get started on...

✔︎ building brutal grappling strength

✔︎ packing on slabs of muscle

✔︎ improving your conditioning

Download it for FREE ➤ www.thestrengthmatrix.com/grappler

The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In this episode, I answer your questions on how to build brutal grappling strength and pack on slabs of muscle!

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!

It comes with everything you need to get started on...

✔︎ building brutal grappling strength

✔︎ packing on slabs of muscle

✔︎ improving your conditioning

Download it for FREE ➤ www.thestrengthmatrix.com/grappler

0:00 Introduction

0:26 Best Types of Sets For Muscle Growth

4:29 How Often Should You Stretch For BJJ

6:26 How To Train & Recover When Doing Shift Work

12:37 Can I Train The Same Muscle Group Every Day

16:57 Pros vs Cons of "Science-Based Lifting"

22:17 Best 2-Day Split For Grappling Strength & Muscle Growth

28:14 How Many Calories Do You Need To Build Muscle While Training Jiu Jitsu

33:57 Meal Timing For Maximizing Muscle Growth & Performance

40:21 Top 3 Supplements For Muscle Growth

42:30 How Do I Know If I Am Overtraining

49:20 Are Lateral Raises A Good Shoulder Exercise For Jiu Jitsu

53:00 How To Increase Testosterone While Doing MMA & Strength Training

58:08 How To Improve Your Mobility For Jiu Jitsu

59:31 Should I Still Go To Jiu Jitsu Even When I'm Sore From The Gym

1:03:20 High Reps vs Low Reps For Grapplers

There is a ton of misinformation and BS in the Jiu Jitsu community when it comes to BODYBUILDING training. In today's podcast, I bust the top #7 myths about bodybuilding for Jiu Jitsu and how it can actually help ENHANCE your grappling athleticism!

Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"! It comes with everything you need to get started on...

✔︎ building brutal grappling strength

✔︎ packing on slabs of muscle

✔︎ improving your conditioning

Download it for FREE ➤ www.thestrengthmatrix.com/grappler

0:00 Introduction

2:10 Debunking the Speed Myth: Bodybuilding Doesn’t Slow You Down!

6:18 Best Training Techniques: Mix Isolation and Compound Exercises

8:20 Complementing Strength: How Bodybuilding Boosts Jiu-Jitsu Skills

12:33 Energy Management: Avoid Burnout When Training

14:36 Recovery Tips: Balancing Bodybuilding and Jiu-Jitsu

18:27 Muscle Endurance: How Bodybuilding Helps Grappling

20:15 Mat Strength: Big Muscles Aren't Everything

23:35 Strength Potential: Why Size Matters in Grappling

25:19 Cutting Body Fat: The Ideal Percentages for Performance

28:54 Strength Training Benefits: Boost Your Jiu-Jitsu

30:36 Mobility Matters: Bodybuilding for Greater Flexibility

34:21 Skills from Bodybuilding that Help Jiu-Jitsu Performance

36:11 Muscle Awareness: How Bodybuilding Improves Grappling

39:50 Developing Kinesthetic Awareness Through Bodybuilding

45:10 Integrate Techniques: Strength Training Strategies for Grapplers

46:56 Training Open-Mindedness: Learn New Techniques Today!

50:39 Training Strategies: Balancing Bodybuilding with Jiu-Jitsu

52:32 Optimal Bodybuilding Training for Fighters Revealed

56:00 Improve Performance: How Compound Exercises Make a Difference