In episode 7 we spoke with expert strength and conditioning coach, Alex Sterner. Alex is the head S&C coach of the Atos Jiu-Jitsu team and co-owner of Electrum Performance in San Diego.

 Coach Sterner has trained with some of the best grapplers on earth like Andre Galvao, JT Torres, Lucas Barbosa, and many more. In this episode he shares the exact methods he uses to prepare grapplers for the most competitive events in the world like the ADCC and IBJJF World Championships.

In this episode we discuss:

• His approach toward strength & conditioning in his gym.
• The assessment tools he uses to identify individual athlete’s needs.
• The importance of tracking and measuring things in the gym to ensure progress.
• The importance of using science in performance training.
• The most common issue he sees in grapplers.
• The different benefits of strength training for the jiu-jitsu athlete.
• Understanding the point of diminishing returns.
• How he programs lifting sessions for grapplers.
• The unique method he uses to elicit progress without overtraining or excessive soreness.
• Why “less is more” is often the best recipe in the weight room.
• The art of managing elite athletes.
• The benefits of isometrics for grapplers.
• Some of his favorite exercises for jiu-jitsu athletes.
• Why it’s important to balance mat time and conditioning.
• The best thing you can do for recovery.
• How to use caffein affectively.
• His thoughts on supplements for BJJ athletes.
• His final piece of advice for grapplers.

For the full show notes visit seekprogress.com/podcast

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In episode 6 we heard from IBJJF No-Gi World and KASAI Pro Champion, Gianni Grippo. Gianni, who is known for having an incredible work ethic, is an elite black belt under Marcelo Garcia and has been competing at the top level for years. 

Gianni has done extensive training with sports psychologists to forge a champion's mindset, and believes the mental aspect is what gives him the edge to win. He shares the techniques, methods, and routines he uses on and off the mat to train and win at the highest level in jiu-jitsu and grappling.

In this episode we talk about:

• The one thing that has given him the edge to win.
• What Gianni does to improve mentally.
• The tools he uses to stop negative thoughts and anxiety.
• The unique way he uses visualization before competing.
• How to handle losing, bad calls, and external factors when competing.
• The exact resources and books Gianni uses for mental training. 
• Gianni’s take on Marcelo’s old school approach that “all you need is time on the mat” to be the best.
• What he does now for strength and conditioning and how he balances with BJJ.
• His preferred tool for conditioning.
• How his routine has changed as he’s gotten older to deal with burnout and recovery.
• His favorite supplements.
• The benefits of taping your fingers for BJJ.
• Gianni's final piece of advice for grapplers.

For the full show notes visit: https://bit.ly/2BYWMtx

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In episode 5 we interviewed Certified Strength & Conditioning Specialist, Mark DiSalvo. Mark trains jiu-jitsu athletes like Marcos Tinoco and Matheus Lutes for pro-level competition out of his fitness studio in New York City. He also trains jiu-jitsu himself under Marcelo Garcia.  

Mark came up learning first hand from world-famous fitness coach and black belt, Steve Maxwell, and is now an expert in kettlebell and strength training for combat athletes. He worked directly with Charles Poliquin and has years of experience working with athletes looking to improve their sports performance.

In this episode we talk about:

• Studying under Steve Maxwell.
• His opinion on kettlebells for combat sports.
• The one quality he finds most grapplers lack and need.
• The fitness standards he uses for his jiu-jitsu athletes.
• The exercise he uses to improve an athlete’s base for jiu-jitsu.
• His favorite piece of equipment for better squatting.
• His favorite methods for energy systems training.
• An easy method to start training your aerobic energy system.
• His best tips for recovery.
• His favorite supplements.
• Final piece of advice for grapplers.

For the full show notes visit www.seekprogress.com/podcast

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In episode 4 we interviewed former Olympic wrester and All-American, Kyle Cerminara. Kyle now trains jiu-jitsu under John Danaher and is wrestling coach to ADCC champion Gordon Ryan. 

Kyle has a ton of experience training athletes for the highest level of competition including wrestlers, jiu-jitsu athletes, and MMA fighters. He is the current head wrestling coach at Long Island MMA and has a wealth of knowledge on preparing the body for combat.

In this episode we talk about:

• The interesting take on S&C for jiu-jitsu he received from John Danaher
• The relationship of strength and conditioning to technique in combat sports.
• The most important physical quality for the grappler.
• Matching training to the energy needs of competition.
• His favorite exercise tool for combat conditioning. 
• Comparing the training needs of wrestling vs jiu-jitsu.
• How he trains now that he’s a hobbyist and no longer a competitor.
• Recovery methods he used at the Olympic Training Center.
• His experience of training at the Olympic Training Center.
• The Insane “Railroad” Olympic Training Workout he did regularly at high altitude.
• His favorite supplements for combat sports.
• His best piece of advice for the grappler.

For the full show notes visit www.seekprogress.com/podcast

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In episode 3 of the Order & Progress Podcast we interviewed MMA strength & conditioning coach Phil Daru on how to optimize your BJJ and grappling performance. Phil is a very experienced S&C coach who has worked with some of the best fighters in the world including, Dustin Porier, Joanna Jedrzejczyk, Jr. Dos Santos, Colby Covington, King Mo Lawal, and many others like judo Olympians and BJJ competitors.

Phil is also an ex-professional MMA fighter and D1 football player who currently trains jiu-jitsu. He has a ton of knowledge on all aspects of performance training, including strength, conditioning, mobility, nutrition, recovery, and supplementation.

IN THIS EPISODE WE DISCUSS:

• The top 3 qualities the grappler needs for optimal performance.
• The strength training methods Phil uses with his athletes to get results while managing fatigue.
• The importance of a good assessment to determine specific needs of each individual.
• Top 7 tips for recovery.
• The benefits of breath work and the different methods he uses with his grapplers.
• Top 6 recommended supplements for combat athletes.
• His best advice for grapplers.

Get more info at seekprogress.com/podcast

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In episode 2 we interviewed jiu-jitsu black belt and 2019 IBJJF No-Gi World Champion, Dante Leon. 

Dante is known for his gritty grappling style, as well as being incredibly strong. Dante uses a very specific training method to develop the quality he thinks is most important for jiu-jitsu athletes; strength.

In the episode we talk about:

• Why the grappler should strength train.
• The strength training method he uses.
• S&C in-season vs off-season.
• How he trains cardio and endurance.
• His #1 tip for recovery.
• Nutrition, supplements, and sleep.
• How to manage after a bad night's sleep.
• How to manage the full program with training, lifting, and life.

For the full show notes visit www.seekprogress.com/podcast

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Welcome to the Order & Progress Podcast! In episode 1 we explain why we started the show and what you can expect. 

We explore the latest methods to improve your jiu-jitsu performance! From strength and conditioning, mobility and flexibility, and mental training, to nutrition, recovery methods, and anything you can do to gain an edge for BJJ. 

We interview the best jiu-jitsu and grappling competitors, strength coaches, nutrition experts, researchers, and fitness professionals to provide the best resources to improve your grappling game today. 

Visit us at www.seekprogress.com for more.

Learn more at seekprogress.com and follow us at @seek.progress

Sign up for weekly BJJ performance and longevity content here.