The Order & Progress Podcast

In this episode I sit down with Ian Markow — movement and performance coach working with athletes and every day people — for one of the most practical conversations about building resilient bodies for jiu-jitsu I’ve had on this show.

Ian brings a wide toolbox to his coaching — mobility, strength, plyometrics, breathwork — and his philosophy is simple. The best exercise isn’t the one that looks perfect on paper. It’s the one the athlete will actually do, executed with real intention.

What we cover:

- Ian’s toolbox approach to coaching and why individualization beats rigid systems
- Effortless efficiency — using only as much tension as needed in combat sports
- Breathing as the fastest path to nervous system regulation and mobility
- How to release subconscious tension built up over years of training and injury
- A complete neck training progression for grapplers — from mobility to strength
- Hip mobility, CARs, and FRC application for jiu-jitsu specific positions
- Strength training structure — bilateral days vs movement quality days
- Force absorption and elasticity training for combat sports
- Programming and longevity for athletes 35 and older

00:14 Toolbox Coaching Philosophy
04:42 Breathing Drill Workarounds
06:25 Breathwork For Mobility
12:49 Sleep And Recovery Breathing
16:19 Jiu Jitsu Neck Demands
17:54 Neck Training Progressions
21:57 Position Before Strength
26:19 Spine Days And Tools
27:37 Hip Mobility For Grapplers
29:23 Why FRC Fits Jiu Jitsu
32:12 FRC Certification Chat
32:44 CARs Need Alignment
34:23 Avoiding FRC Rabbit Holes
37:59 Training CARs With Intent
39:57 Sensory Drill Misconceptions
43:27 Strength Training Framework
47:11 Beefcake Meets Precision
50:27 Jumping and Plyometrics
52:44 Programming Around Jiu Jitsu
57:04 Longevity and Resilience
01:00:11 Where to Learn More

Get the full show notes, links, and resources here.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Pete DePrez is a brown belt in Brazilian Jiu-Jitsu and former SWAT operator. We explore his journey of recovery after living with the effects of traumatic brain injury for most of his life.

From multiple concussions as a child to years in high-stress, high-stakes roles, Pete’s story is one of deep struggle...and even deeper resilience. He shares how breathwork, supplementation, and neural and endocrine therapy helped him turn the tide without relying on pharmaceutical interventions.

We also dive into:

• The overlooked connection between brain trauma and chronic stress
• How Pete uses mobility and recovery work to regulate his nervous system
• Why recovery must be intentional and consistent— especially for first responders, veterans, and grapplers
• The mission of his ASM Foundation and how it’s helping others do the same

Whether you’re recovering from trauma or just looking to optimize your body and mind, this conversation is packed with powerful takeaways on healing, resilience, and overcoming some of life's most difficult setbacks.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Hywel Teague is one of jiu-jitsu’s most respected analysts, commentators, and creators in modern jiu-jitsu media, and has been a BJJ black belt since 2014.

In this episode, we dive into the evolution of modern grappling—what’s changed, what’s stayed the same, and what you need to thrive in today’s faster, more technical jiu-jitsu landscape.

We also cover:

• The evolution over the last 10 years and how rule sets have shaped styles
• What’s driving the no-gi explosion
• What qualities you need to keep up with the evolution
• Hywel's personal blueprint for training longevity
• His key to staying on the mat now past age 45
• The gi vs no-gi debate: which one’s better for older grapplers, and which leads to more injuries

Whether you're a newer white belt or a seasoned black belt, this episode will sharpen your perspective on how to evolve your game, train smarter, and stay in jiu-jitsu for life.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Mark Wildman is a strength coach and educator known for his systemized approach to unconventional training—focusing on tools like heavy clubs, kettlebells, and rotational strength.

In this episode, we dive deep into the Hunter Squat—an overlooked yet powerful movement for grapplers. Mark breaks down why it’s one of the best squat variations you’re not doing, and how it uniquely builds both strength and mobility at the same time.

We also get into:

• What makes the Hunter Squat different from other squat variations
• Why grapplers need strength and mobility, not just one or the other
• How to build “joint-specific” strength for the mat
• Why traditional tools and lifts fall short for grapplers
• Programming tips for integrating the Hunter Squat into your training
• How the movement ties into real-life mat scenarios

This is a must-listen for grapplers looking to fortify their bodies and evolve beyond traditional training approaches.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Garrett Kuljian is a physical therapist and movement coach known for his unconventional approach to mobility, flexibility, and injury prevention.

We discuss why traditional stretching often falls short, the power of loaded end range training, and how to build true mobility that carries over to the mat. Garrett shares his journey from limited flexibility to impressive movement capacity—and breaks down exactly how you can do the same.

Whether you're dealing with nagging pain, tight hips, or want to future-proof your body for BJJ and life, this episode is packed with insights you won’t want to miss.

We also dive into:

• Why static stretching often doesn’t work
• The benefits of loading your end ranges
• How to build flexibility that actually sticks
• What causes tightness as we age—and how to reverse it
• How to approach chronic pain, posture, and asymmetries
• Practical ways to integrate mobility into your training

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Coach Pat Damiano is a former CrossFitter and powerlifter who’s now built a reputation as a leader in kettlebell and club training for real-world strength and longevity.

We talk about why he walked away from barbell-centric training, how unconventional tools like kettlebells and heavy clubs have transformed his performance on the mat, and how minimalist strength work carries over into life—and business.

We also dive into:

• Common myths about kettlebells
• The real benefits of club training
• Strength protocols that actually transfer to BJJ
• Why mental discipline matters more than motivation
• How physical training supports entrepreneurship

This one’s packed with practical advice, mindset insight, and lessons on building strength that lasts.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Today, you'll learn methods for strengthening and optimizing your body to endure years of jiu jitsu training well into your 70s.

Without the knowledge of how to optimize your training for longevity you’ll likely end up injured, overtrained, and ultimately, off the jiu-jitsu mat indefinitely.

Most people rely on conventional strength and conditioning knowledge, however, many of these methods are short sighted and lack a sustainable approach to ensure longevity.

Steve Maxwell is one of the world’s best combat sports strength and conditioning coaches who’s methods have allowed him to continue training well into his 70s.

Coach Maxwell shares his secrets to BJJ longevity in the latest episode of the Order & Progress Podcast.

In this episode you will learn:

• What methods to use for BJJ longevity
• How to program to ensure continued progress well into your later years
• How to prevent injuries and overtraining
• Recovery methods for optimal health and longevity
• Advice Coach would give to his 40 year-old self

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

This episode introduces a method for fortifying your body for jiu-jitsu beyond what  conventional strength and conditioning teaches.

Training for jiu-jitsu requires you to be strong and resilient at all angles. It’s an unpredictable sport with uneven loads and non-linear forces.

Yet most people neglect training at the odd angles you’ll experience in a combat sport like BJJ. When tissues and joints aren’t subject to this type of training stimulus, they’re vulnerable to injury and pain.

Mark Wildman is a world-class clubbell expert who has taught thousands of people how to fortify their bodies through heavy club training. He was worked with world-famous actors, stuntmen, and martial artists who need to be ready for action in all directions.

Learn about Mark and his training methods here, in the latest episode of the Order & Progress Podcast.

In this episode you will learn:

• The benefits of club swinging for BJJ
• The movements that all grapplers need to be training
• How to progress and program club training for continued results
• How to integrate clubs into your routine to make what you’re currently doing even better
• Why clubs are so good for fortifying your body for combat

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

Download your free course on the Turkish Sit Up here.

Im going to share a movement that produces a strong, mat-ready core, while at the same time building shoulder stability and resilience.

It’s no secret that you need a strong, functional core for grappling and jiu-jitsu. It’s the source of nearly every movement you do while rolling, and essential for a healthy lower back.

Durable, stable shoulders are an absolute must for framing and defending. Plus, for enduring shoulder locks and the dynamics of high-intensity grappling.

Getting both qualities in one movement is a massive time-saver, but also delivers the type of functional training that directly translates to the mat.

Enter the The Turkish Sit Up.

To read this article and get more info, click here.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.

You have to balance your strength and conditioning, mobility, and corrective work with your time on the mat.

There are only so many hours in the day and you want to spend time on things that deliver a high return on investment. 

Ideally, things that can provide strength, mobility, injury prevention, correctives, and training in multiple planes of motion all in one.

The Shin Box is one of those things.

Let’s look at the benefits of the Shin Box for a grappler, or anyone interested in resilience and longevity.

You can read this article and get more info here.

Start building resilience for the mats with BJJ Kettlebell Resilience!

Learn more at seekprogress.com and follow us at @orderandprogress

Sign up for weekly BJJ performance and longevity content here.