The Order & Progress Podcast

Bill Maeda is a 53 year old personal trainer who has developed a specific training method incorporating asymmetrical loads, rotational movements, and specific breathing patterns. His methods have allowed him to achieve and maintain an absolutely incredible physique, impeccable movement quality, and a more robust and functional life all while staying injury-free well past the half-century mark. His breathing methods have also provided him greater endurance during high-intensity training, on and off the mat, and have also transformed his personality to be more relaxed and happy with less anxiety. 

In this episode we discuss:

• Why and How He Trains The Edges or “Blades” of His Body for Strength and Durability 
• How He Uses Exercises To Strengthen His Breathing and Vice Versa
• His Double Compression Breathing Method For Stronger Lifts and Fewer Injuries
• How He Gets More Endurance With Anatomical Breathing
• When To Use Double Compression Breathing vs Anatomical Breathing
• How Breath Work Has Helped His Martial Arts Training
• Training Rotation And Understanding Spirals Within The Body 
• Why He Uses Asymmetrical Loads For Functional Strength and Functional Performance
• The Supplement He Has Found Most Beneficial For His Cognitive Function

Get the full show notes here!

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Jason Hunt is a jiu jitsu and judo black belt with over 30 years of experience on the mat. He is the head instructor of Meraki Jiu Jitsu Academy in Los Angeles and trained extensively under Ramon Lemos and the original Atos competition team in Brazil in 2008.

Jason is now into his 40s and trains daily with his students. He has figured out useful ways to stay injury free so he can continue to train and share his knowledge.

In this episode we discuss:

• How to use mindset to prevent injuries on the mat.
• Why overcoming your ego is the key to longevity.
• Takedown techniques that will minimize risk of injury.
• Ground techniques that will minimize risk of injury.
• Supplements he uses and recommends for longevity.
• How he is able to train daily well into his 40’s.

Get the full show notes here!

Start building resilience for the mats with BJJ Kettlebell Resilience!

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

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Mark Wildman is a celebrity trainer who works mainly with action heroes who perform stunts and fight scenes. He has developed a system of training to help actors look amazing for their role but also to withstand the demands of stunt work and long grueling days on set. 

Mark is also a life long martial artist and has practiced many different styles including jiu-jitsu, kung fu, and weapons training. 

He specializes in minimalist equipment like clubbells, kettlebells, and maces, that make maximum impact for his clients and followers.

In This Episode We Discuss:

1. Why he mainly uses clubbells with actors, martial artists, and everyday people.

2. How training actors and stunt performers translates to martial arts and jiu-jitsu.

3. The importance of rotational strength for performance and injury prevention.

4. What qualities are most important for grapplers.

6. Supplements for grapplers and martial artists.

7. How to incorporate mobility training without making it a chore or boring.

8. How he stays injury free into his 40's.

Get the full show notes 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.

Dr. Mike Piekarski, aka Doctor Kickass, is a Doctor of Physical Therapy and a black belt in Brazilian jiu-jitsu. He is a former MMA fighter and now works to educate combat athletes on injuries and issues that happen from grappling, striking and fighting. 

Dr Kickass is an expert in injury prevention, rehabilitation, and movement optimization for grappling and combat sports.

In This Episode We Discuss:

• The first thing to do when you get injured.
• How to rehab an injury the right way.
• Should you ice or heat for an injury?
• How to speed up the healing process.
• How to heal a chronic injury vs an acute injury.
• The best thing you can do to reduce injuries.
• How to strengthen your joints and tendons.
• How to program injury prevention into your routine.
• Longevity advice for older grapplers.
• Does foam rolling really work?
• His favorite supplements for injury prevention and jiu-jitsu.
• The benefits of “Mat Strength” and how to develop it.
• Are leg locks actually dangerous?
• The upcoming Grappling Athlete Online Symposium.

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

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.

In episode 9 we spoke with BJJ world champion, Lucas “Hulk” Barbosa. Lucas is known for being insanely strong, and has competed against and beat some of the best grapplers in the world. He trains full time at Atos Jiu-Jitsu in San Diego and recently became a vegetarian. 

In This Episode We Discuss:

• How he has been training during the pandemic.
• The strategy he used recently to beat Leandro Lo.
• How to add aerial passes to your game.
• How to build confidence on your feet for takedowns.
• How playing other sports improved his jiu-jitsu.
• How he earned the nickname “the Hulk.”
• Different ways to use strength in jiu-jitsu.
• Training with different styles like Kaynan Duarte, Andre Galvao, and the Ruotolo Bros.
• How often he works out and splits up his lifting routine.
• The training methods he used to prepare for ADCC.
• How he dramatically improved his recovery.
• How becoming a vegetarian improved his BJJ performance.
• The dramatic changes to his body from vegetarianism.
• Lucas’ favorite supplements for jiu-jitsu.
• His best piece of advice for grapplers.

Get the full show notes at www.seekprogress.com/podcast 

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.

In episode 8 we spoke with BJJ black belt and S&C Coach, Ben Zhuang. Coach Ben is the head S&C coach at the Muscle Pharm headquarters and training facility in Los Angeles, CA. 

Coach Ben has been training competitive and hobbyist grapplers and MMA fighters for years. He began training in 2005 under Professor Rodrigo Teixeira and was awarded his black belt in 2015 by Gracie Barra.

In This Episode We Discuss:

• How to structure your week with jiu-jitsu and strength and conditioning.
• How to set up your workouts to promote recovery.
• The two things people neglect the most in jiu-jitsu. 
• The importance of training your feet for jiu-jitsu. 
• Exercise to strengthen your feet.
• How Nicky Rod generates so much force when grappling. 
• Isometric training for grapplers and its benefits. 
• Why he thinks “Overcoming Isometrics’ are best for grapplers.
• Programming isometric training into your training. 
• The most common mistakes grapplers make when cutting weight. 
• How to gain weight to move up a weight class. 
• Coach Ben’s recommended supplements for grapplers. 
• The importance of experimenting to find what works for you. 
• Coach’s final piece of advice for grapplers. 

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

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.

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

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.

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

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.

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

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.

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

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.