00:00 - 6:30 - Introduction, Marks's Powerlifting career and how he got started 

06:30 - 13:30 - Powerlifting Injuries/Powerlifting mentality/testosterone 

13:30 -19:45 - Mindset/Discipline/Genetics

19:45 - 26:15 - Marks's mindset to win a world championship 

26:15 -32:00 - Mark starting BJJ 

32:00- 37:00 - Marks Training Schedule/Burnout Management/Recovery & Eoghan's recovery strategies

37:00 - 42:50 - Gordon Ryan vs Nicky Rod & Training in the US / Travelling around the world

42:50 - 46:30 - Eoghan being punched by a crackhead 

46:30 - 49:00 -Leading on email/phone scammers 

49:00 - 57:20 - How Marks' strength training has changed since pursuing BJJ 

57:20 - 1:03:30 - Sports Specificity/Exercise Selection & how to improve power/strength 

1:03:30 - 1:07:45 - BJJ coaching and training in the GI 

1:07:45 - 1:11:00 - Who does Mark want to face next

1:11:00 - 1:14:00 - Eoghan/Mark’s recent matches at Grapplefest 

1:14:00 - 1:17:30 - Training during lockdown/vegan/lockdown gains

1:17:30 - 1:24:00 - Improving your BJJ by coaching it/watching matches and instructionals 

1:24:00 - 1:25:00 - Leg locks 

1:25:00 - 1:27:30 - Eoghan & Silviu’s Gym

1:27:30 - 1:32:15 - Coaching Tales

1:32:15 - 1:36:30 - Rolls with Roger Gracie 

1:36:30 - 1:37:45 - Low tier banter

1:37:45 - 1:39:00 - Where to find Mark McQueen 

1:39:00 - 1:49:00 - Mark McQueen strong and 2022 ADCC Trials 

1:49:00 - 1:50:00 - Eoghan O’Flanagan sponsors and new instructional

1:50:00 - 1:56:20 - Shoutout Mark McQueen and how to support the podcast

Shownotes: Marks Before and After - https://www.instagram.com/p/BihcJbpBhW3/?hl=en  

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00:00 - 05:00 - Introduction, who is James Cooper, and how he started a successful gym

05:00 - 11:05 - James’s 20 years of BJJ experiences, how he started, and the importance of consistency

11:05 - 16:15 - When James first started strength training

16:15 - 26:30 - Importance of strength training for Jiu Jitsu, optimal rep ranges, and exercises.

26:30 - 27:30 - Podcast details

27:45 - 30:45 - Gaining muscle quickly and gassing on the mats

30:45 - 37:05 - Progressive Overload methods

37:05 - 42:30 - Anything 8 hours of sleep can’t fix, BJJ and Tim Kennedy

42:30 - 56:15 - Why we all prefer no gi to gi - can you improve your Jiu-Jitsu with only no-gi

56:15 - 57:45 - How much do steroids play an effect to muscle gain with protein intake

57:45 - 59:00 - Growth Hormone improving recovery with reduced sleep?

59:00 - 1:14:51 - How much natural training should you do before considering steroids, negative side effects, and why blood work is important

1:14:51 - 1:19:20 - Bodybuilding, steroids, and partying

1:19:20 - 1:25:00 - Trenbolone (TREN)

1:25:00 - 1:27:30 - Training Tales

1:27:30 - 1:28:55 Closing thoughts and where to find ups

Shownotes:

Mike Israetel How much muscle gain you can expect depending on genetics: https://www.youtube.com/watch?v=ZQkRDGz1Nkw&t=638s

Less Impressed More Involved BJJ: https://www.youtube.com/@LIMIBJJ

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Charles sits down with Australian strength coach Steven Sahyoun to talk about how to improve your performance in the weights room to translate to the mats.

00:00 - 02:00 - Introduction, Who is Steven Sayoun

02:00 - 10:45 - Izaak Michell ADCC matches and how his strength and conditioning program looks

11:00 - 12:00 - Building work capacity that translates to the mats - direct and indirect training methods 

12:00 - 15:24 - What most BJJ hobbyists need to perform on the mats

15:25 - 25:30 - Mobility musts for BJJ athletes and hobbyists and why its important 

25:30 - 34:35 - How weights training may or may not impact BJJ training whilst managing training intensity 

34:35 - 38:50 -MMA and UFC 

38:50 - 41:00 - Gymnastics and Wrestling 

41:00 - 46:30 - Training considerations for older athletes, physical and mental benefits from Jiu Jitsu 

46:30 - 48:30 - BJJ tactics and pacing

48:30 - 51:30 - Stevens's experience with BJJ & wrestling and how that’s shaped his coaching 

51:30 - 1:00:30 - Neck Training and Plyometrics 

1:00:30 - 1:01:13 - Where to find more of Steven

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00:00 - 03:15 - Introduction 

03:15 - 05:40 - Who is TFD 

05:45 - 13:00 - Jiu Jitsu Weigh in Culture 

13:00 - 15:38 - Elite-level athletes' weight differences 

15:40 - 19:10 - MMA/Wrestling/BJJ athlete's weight discrepancies and why weight may or may not aid performance 

19:20 - 21:00 - TFD Mission, how to change the weight-cutting culture

21:00 - 26:30 - Same-day weight plans and organization and why nutrition helps adaptations to improve your performance 

26:30 - 32:10 - Why it's important to understand calories to fuel performance and health 

32:10 - 42:15 - Hydrations effect on performance 

42:15 - 43:00 - Heat acclimation adaptations 

43:00 - 48:30 - Weight fluctuations how and why they happen

48:30 - UFC chats Volk, Israel, Jon Jones, Khazmat, and final thoughts on heat acclimations

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00:00-3:08 - Introduction and Germany travels 

03:10-05:30 - UFC RECAP

5:30-10:45 - Ffion's MMA experience

10:45 - 12:30 - Wrestling 

12:45 - 20:45 - Ffion's journey to becoming a full-time BJJ athlete and bouncer experience

20:45 - 25:45 - Ffion's online/in person strange interactions/ propositions/wiki feet 

25:50 - 32:00 - Ffion's transition from Judo to Jiu Jitsu & savage weight cuts, S&C

41:51 - 46:51 - Highest % leg entries, Youtube breakdowns

47:00 - 54:00 - ADCC Payouts and Female divisions/growing the sport for females

54:00 - 01:00:18 - Eoghan/Ffions nutrition and strength training regime

01:00:18 - 01:03:15 Savage Heel Hook at EBI discussion 

01:03:30 - 01:07:00 - Skincare for the mats 

0:1:07:00 - 01:11:40 - Managing Jetlag 

01:11:40 -01:15:45 - Kettlebell Training 

01:15:45 - 01:16:50 - Defending Kneecuts

01:17:00 - 01:20:00 - Ffion watching instructionals/business chat  

01:20:00 - 01:26:19 -Banter and UFC 

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00:00 - 00:45 - Introduction 

00:45 - 04:25 - Overtraining and BJJ + Nutrition

04:25 - 05:30 - Would Eoghan turn MMA

05:30 - 08:20 - Tactics for absolute division 

08:20 - 12:30 - Eoghans response to John Danaher 

12:40 - 14:00 - Eoghan seminar tour 

15:00 - 16:30 - Competition coach in corner 

16:30 - 18:35 - HIV/AID’s in the training room (not medical advice)

18:35 - 20:20 - Younger Eoghans athletes to watch 

20:20 - 23:45 - Would dropping out of uni have helped Eoghans progress in Jiu Jitsu

23:45 - 28:51 - Moreplatesmoredates - a podcast featuring other potential upcoming guest and nutrition tips

28:51 - 35:00 - Hauting gym rolls

35:00 -39:14 - Can a BJJ gym profit with under 100 members? 

39:14 - 43:55 - Eoghan's ideal academy, teaching fundamentals 

43:55 - 45:33 - Leg entries from headquarters 

45:33 - 48:20 - Approaching injury and recovery 

48:20 - 53:20 - How to develop solid guard passing

53:20 -53:40 - Eoghans displease towards UK politicians 

53:40 - 56:34 - How to support the podcast 

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00:00 - 3:05 - Introduction, Eoghan’s recent training 

03:05 - 08:10 - Transition from Gi to No-GI and preferences

08:10 - 12:25 - Keep ahead of techniques to come 

12:25 - 13:25 - Who would Eoghan rather fight 

13:30 - 21:25 - How can skinny guys be super strong and timing weights/BJJ training session

21:25 - 26:40 - Eoghan’s social media management and using phones during competition day

26:40 - 28:50 - Which part of the UK has the best grapplers

28:55 - 32:50 - Smoking/Edibles of Weed

32:50 - 34:40 - Australia trip pending

34:40 - 36:30 - BJJ Hygiene 

36:30 - 39:36 - Eoghan’s top 10 leg lockers 

39:40 - 41:20 - Bodylock defence 

41:20 - 43:25 - Gym matting/preferences 

43:30 - 47:12 - Real Life BJJ encounters 

47:12 - 50:20 - Clean bulk vs dirty bulk 

50:20 - 52:15 - False reap breakdowns 

52:15 - 53:49 - How to support the podcast 

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Podcast Episode 9 

00:00 - 2:30 - Introduction - Grapplefest thoughts 

02:30 - 05:30 - Eoghan's relaxed demeanor while competing 

05:30 - 08:40 - Signs your club is a cult and why Eoghan likes open mat 

08:40 - 12:30 - How to improve with less drilling and get the most out of instructionals

12:30 -16:30 - How important are cable machines in the gym, and how to progress in your strength training

16:35 - 20:50 - Spar or flow rolling - what Eoghan’s training schedule looks like

20:50 - 23:30 - What Eoghan would have done differently leading up to ADCC 

23:30 - 25:40 - Eoghan’s seminar tour and lack of driving experience 

25:50 - 29:15 - Eoghans ideal training environment and goals 

29:15 - 31:00 - Mason Fowler's ankle during the ADCC match 

31:00 - 33:20 - Eoghans preference to leg locks how, and why.

33:20 - 33:50 - How to learn from instructional - go back to 0840

33:50 - 45:30 - How to progress in your strength AND conditioning program

45:30 - 46:00 - Franks Battle Soap on staph prevention 

46:00 - 48:00 - Improving your conditioning for Jiu Jitsu 

48:00 - 49:30 - Eoghans tales of crackheads 

49:30 - 50:30 - How to support the podcast 

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00:00 - 08:00 - Eoghan’s ADCC matches, Giancarlo, Vagner, Xande, and Fowler reflections 

08:00 - 15:20 Top ADCC matches, training with Lachlan Giles 

15:30 - 21:00 - Post ADCC training methods/competitions

21:00 - 26:45 - ADCC match reflections

27:00 - 28:30 - Eoghan’s strength training continuation 

28:30 - 34:20 - Steroids and Jiu Jitsu 

36:30 - 38:30 - Eoghan’s Foot Injury 

38:30 - 44:15 - How to go full-time BJJ

44:20 - 45:45 - Hardest Match during ADCC 

45:45 - 47:20 - Eoghan’s preparation and injuries prior to ADCC 

47:30 - 52:00 - Tales of interesting characters in the USA 

52:00 - 53:30 - Vagner's knee/ankle 

53:30 - 56:00 - American food 

56:00 - 56:43 - How to support the podcast

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00:00 - 01:00 - Introduction 

0:100 - 3:30 - Eoghan’s Training Preparation For Final Weeks Before ADCC 

03:30 - 05:30 - Guard Retention Tips (watch instructionals) 

05:30 - 08:15 - How To Make The Most Of Instructional’s/Filming Your Own Training

08:15 - 10:30 - Working On Specific Skills 

10:30 - 13:10 - Competition Mindset 

15:00 - 19:00 - Steroids, Eoghan’s Hair-loss, and Genetics 

20:00 - 22:30 - Sleep 

22:45 - 26:00 - Swapping Gyms When and Why 

26:00 - 27:00 - Core Strength For Jiu Jitsu 

27:00 - 30:00 - Jiu Jitsu Concepts Which Are Key For Beginners 

30:00 - 33:30 - Should You Do BJJ On Weights Days 

33:40 - 35:20 - Training When You Are Tired - Working On Submission Defence 

35:20 - 36:15 ADCC Chat - Eoghan’s coaching 

36:15 - 39:00 - Gordon Ryans' Strength Program - Bro Splits? 

39:00 - 41:30 - 1# Podcast In Vietnam 

41:30 - 43:30 - How to Structure BJJ Training 

43:30 - 44:56 - Closing Thoughts 

Remember to like, subscribe and rate us on all podcast platforms AND YouTube.

Follow us on Instagram @charlesallanprice @eoghanoflanagan

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