‘Mat STRONG!’ page 4

Performance

Progression Training

the 'magic formula' to building a stronger, better conditioned, and resilient body for BJJ.

Kettlebells (in my professional opinion) are the most effective piece of fitness equipment for everyday Joes and Janes.

... especially if they're Jiu-Jitsu practitioners.

Because.

Strength training with kettlebells is based on: grips and hips.

The exact foundation as BJJ.

If you've heard of... or happened to use kettlebells before.

... then You're familiar with the kettlebell swing?

(the most recognized exercise in the kettlebell universe.)

What you may not realize is.

... you were taught how to use kettlebells following the wrong performance progression.

Actually.

Everything you've ever learned about using kettlebells was taught to you, BACKWARDS!

And hey...

... it's not even your fault.

I'll explain.

During your first "kettlebell workout"... someone had you swingin' a kettlebell on the first day.

(... and likely snatching by the end of the month.)

Am I right?

Now... if you're an advanced athlete, this might not be a problem. But what if you've been inactive and working a desk job the last 10+ years?

Not good.

It's only a matter of time before swings, cleans, and snatches leave you with a sore back.

If you're trying to build a stronger, better conditioned, and resilient body for Jiu-Jitsu... without getting injured.

I recommend following the...

Performance Progression Pyramid

(Source: courtesy of National Academy of Sports Medicine)

This is the "OPT Model."

OPT Model: Optimum Performance Training Model.

Swings and other ballistic exercises like: cleans, snatches, and jerks represent the top of the pyramid.

Ballistic exercises: Dynamic + explosive movements. (I.e., speed and power training.)

And as I said.

You've likely been learning how to use kettlebells completely backwards (I know because I've taught it backwards).

Like this...

Maybe you learned how to pattern the 'hip hinge' for a few reps.

Then quickly progressed to, 2 handed swings.

After that?

Heavier 2 handed swings.

Then double kettlebell swings (power, max strength, and muscle-building).

Eventually, strength endurance training, and anti-rotational training with 1 handed swings.

And I'm willing to bet my next iPhone. You're snatching by the end of the month!

Backwards, see what I mean?

Not something a desk jockey should do on day 1.

I mean.

You couuuuld but... it's not gonna turn out well in the long run.

(... even if you're an experienced kettlebell'er or advanced BJJ practitioner.)

What you need to do is.

Establish a solid foundation of strength [FIRST] aligned to the Performance Progression Pyramid :

Example...

Step 1: Strength Stability, 2 weeks.

Step 2: Strength Endurance, 3 weeks.

Step 3: Hypertrophy (muscle-building), 3 weeks.

(Follow steps 1-3 with one kettlebell)

Before… even thinking about power training.

Step 4: Maximal Strength, 4 weeks.

Step 5: Power Endurance, 4 weeks.

(Steps 4-5 can be progressed to double kettlebell if your strength and skill are up to par.)

Now.

Imagine for a moment how great your life will be when:

[1.] You can not only train Jiu-Jitsu as often as you like without gassing out and having to sit on the side of the mat... watching other guys get better (and leave you behind).

[2.] You possess the ability to get your strength work in ALL in the same week without robbing your family of quality time.

But...

[3.] ... also moving with less aches & pains. And by consequence... watching/feeling your BJJ performance shoot through the roof.

Well my friend.

I'm happy to tell ya -

There are two ways you can possess all three and get started with your Performance Progression Training today.

Option #1: You take the blue pill and try designing your own Performance Progress Program.

While this sounds like a good idea... (and may even save you a few bucks.)

But then you realize you know ZERO, ZIP, ZILCH, NADA about program design. How to periodize the rep schemes and total sets to build strength, muscle, maximal strength, and power endurance.

Not to mention when and how much to increase/decrease volume between performance progress cycles.

Nor do you have the time and mental energy to do the research to find the correct answers... hidden amongst all the confusing/conflicting information on strength training for BJJ.

Or...

Option #2: You take the red pill and get a done-for-you 'Performance Progression Program.'

Click "continue" to learn how on the next page.

Continue...