Liked and subscribed thank you very much amazing content you just saved me a lot of time I was goin to just do a 12week block of just power lifting training for strength going to switch it up and going try give you other vids a go thanks again 💪🏻
Great video! I'm going to apply this for kickboxing training with some small tweaks like less strike training and giving priority to mobility since I'm a lanky, hyper flexible guy
I've learnt a lot about Jujitsu specific exercises from the BJJ Move program.. Having lifted weights since high school using old school exercises, its nice to update things haha.. Kieren knows his stuff..
So if you do advanced conjugate would it be: Dynamic overhead press Maximal back squat And day 2 Dynamic back squat Maximal ohp? Don’t hinge and pull movements get neglected?
yeah not quite bro, if you're doing a 2 day split, you're then going to replace your maximal effort work with squatting and hinge patterns. With a more complete program deisng you want to ensure that you're balancing the movement patterns between ME/DE and accessory work.
I tried to get the free mobility routine. It made me subscribe to an advertisement, then confirm my email, and then I still didn’t get the routine. What gives?
@@retroresto7606 what gives is that the delivery system for all of my free resources, programs and tools is via email. The email confirmation is to avoid bots and spammers and is pretty standard.
Start with 40 mins of zone 2 running, increase 5 mins per week. Deload back to 40 min on the 4th week. Increase your base running time by 5 min the next training block. So start at 45 min.
You coached 1,000s of grapplers in only 35 minutes?! That works out at maximum an average of 1.05 seconds per grappler (assuming 2,000 grapplers were coached). I hope you didn’t charge them!
@@cecilanderson7298 I have never once recommended static stretching before exercise. This research is very well established and I’ve spoken about it at length, especially in my mobility focused videos. If you download my warmup and cool down guide you will see all pre exercises are dynamic in nature and are not traditional outdated static holds for 30s+ like you did in PE class in highschool
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
this is a ton of research i've already done on S&C for BJJ and then some! Such condense knowledge in 35 minutes!
@@Soulful_Oatmilk glad you got value from the video! Hit me up if you need any help 💪🏼
Liked and subscribed thank you very much amazing content you just saved me a lot of time I was goin to just do a 12week block of just power lifting training for strength going to switch it up and going try give you other vids a go thanks again 💪🏻
@@bacres8334 amazing! Thank you for the support!
I recommend taking a look at my free program to get you moving in the right direction 💪🏼
Thank you for this great resource !
Great video! I'm going to apply this for kickboxing training with some small tweaks like less strike training and giving priority to mobility since I'm a lanky, hyper flexible guy
I've learnt a lot about Jujitsu specific exercises from the BJJ Move program..
Having lifted weights since high school using old school exercises, its nice to update things haha..
Kieren knows his stuff..
Thank you so much! You're a legend
@@KierenLefevre Mate well done the Quality shows 👍
Okey.... This way an excellent video!!!!!!!!!!!!!!!!!!!!!!!
@@leventegavaller1777 thank you so much for your comment! I’m glad you enjoyed 😁
Great video! Can I just do burpees in my 4x4x4 training?
tbh ideally not. I would recommend using burpees as a sustained effort protocol
@KierenLefevre Thanks 🫡🫡
I read your title as: in the span of 35 minutes, you coached thousands of grapplers and now you're telling us what you learned lol
this is correct 🤓
So if you do advanced conjugate would it be:
Dynamic overhead press
Maximal back squat
And day 2
Dynamic back squat
Maximal ohp?
Don’t hinge and pull movements get neglected?
yeah not quite bro, if you're doing a 2 day split, you're then going to replace your maximal effort work with squatting and hinge patterns.
With a more complete program deisng you want to ensure that you're balancing the movement patterns between ME/DE and accessory work.
@ do you have any sample programs?
@@stevenkandro7453 my free program does not follow the condensed conjugate method, no
I tried to get the free mobility routine. It made me subscribe to an advertisement, then confirm my email, and then I still didn’t get the routine. What gives?
@@retroresto7606 what gives is that the delivery system for all of my free resources, programs and tools is via email.
The email confirmation is to avoid bots and spammers and is pretty standard.
Basically Wedleys 531 but in BJJ form. 4th week is always deload. But this vary to a lot of factors. How many comps would you do, work sched etc..
@@muysantos2859 not quite 531 but that program also follows wave loading so that’s where the similarity ends
For the aerobic base training at zone 2 or utilizing the talk test how long should I be going for
Start with 40 mins of zone 2 running, increase 5 mins per week. Deload back to 40 min on the 4th week. Increase your base running time by 5 min the next training block. So start at 45 min.
Depending on your fitness level you can start with 20 mins and ideally build up to 60-90 mins
@ between BJJ and lifting session I don’t wanna spend 60 min on the bike 😭😭
@@TheGrapplingNinja fair enough bro! I recommend focusing on VO2 max instead doing the 4x4x4 interval method
@ is it true that training your aerobic base can improve anaerobic capacity but not the other way around?
You coached 1,000s of grapplers in only 35 minutes?! That works out at maximum an average of 1.05 seconds per grappler (assuming 2,000 grapplers were coached). I hope you didn’t charge them!
@@Unknownpractitioner123 I’m efficient and effective, next month I’ll be coaching 1 million athletes in 1 minute
It sounds better to say I had 1,000 men roll on top of me in an intimate and sensual fashion in 35 minutes
@KierenLefevre that's some aggressive progressive overload! Be careful you don't overload tissues and develop tendinitis.
Static stretching before rolling or competition is not a good idea, check the research.
@@cecilanderson7298 I have never once recommended static stretching before exercise.
This research is very well established and I’ve spoken about it at length, especially in my mobility focused videos.
If you download my warmup and cool down guide you will see all pre exercises are dynamic in nature and are not traditional outdated static holds for 30s+ like you did in PE class in highschool