The Order & Progress Podcast: Recent Episodes
Order & Progress
The latest in jiu-jitsu strength, conditioning, mobility, and mindset methods to improve your BJJ and grappling performance. We interview the best jiu-jitsu and grappling competitors, strength coaches, nutrition experts, and fitness pros to provide the best resources to improve your grappling game today.
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 Damianoisa 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
Learn more at seekprogress.com and follow us at @seek.progress
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
Learn more at seekprogress.com and follow us at @seek.progress
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.
Learn more at seekprogress.com and follow us at @seek.progress
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.
Learn more at seekprogress.com and follow us at @seek.progress
Sign up for weekly BJJ performance and longevity content here.
You don’t need to spend a ton of time getting all of your physical preparation needs for jiu-jitsu.
In fact, if you spent time segmenting each aspect of your BJJ needs like strength, mobility, corrective exercise, power, prehab, etc, you would have no time or energy left for training.
The problem is that you need to develop qualities off the mat that you can’t get while training BJJ.
So, how do you get everything you need without losing mat time and motivation?
After training for 13 years, countless hours of research, dozens of certifications, and enduring a lot of pain, I have found the best tools and methods that deliver exactly what you need for BJJ without demanding a bunch of your time.
Listen here for the best methods for BJJ training.
Learn more at seekprogress.com and follow us at @seek.progress
Sign up for weekly BJJ performance and longevity content here.
I used to believe that the foundational human movements were squat, push, pull, hinge, and carry.
Much of my training over the last 10 years was built around these movement patterns. Maybe yours are too.
And if you study most “functional” programs today, they are all still built on these movements.
The problem for me was, after 10 years of training this way, I was riddled with pain and feeling much older than a “healthy” 30-something should.
My body ached constantly, I was throwing out my back every few weeks, and I was tricking myself into believing “this is just what happens when you get older.”
The truth is, I was misinformed.
Learn how to unleash your athletic power and build durability in this episode.
Learn more at seekprogress.com and follow us at @seek.progress
Sign up for weekly BJJ performance and longevity content here.
David Weck is a fitness innovator, biomechanist, BJJ blue belt, and a world-class performance coach to professional athletes worldwide.
His methods of the coiling core, rotational movement training, and bilateral torsion training are based on the understanding of the Spinal Engine Theory.
This theory poses that movement originates in the core. The core is what powers humans forward through space. The standing belief amongst the greater fitness industry is that the core mainly transfers force, and it’s primary function is to resist rotation.
David believes this “braced core” model is the cause of increases in non-contact sports injuries, and robs athletes of power, strength, and durability. His methods, in contrast, develop pure athletic ability, including strength, power, and longevity.
Learn about David Weck and his innovative training methods here, in the latest episode of the Order & Progress Podcast.
In this episode you will learn:
- What is the Spinal Engine Theory
- Why the standing “braced core” model is wrong, and may be causing the rise of non-contact injuries
- Why it’s still important to do bilateral training like deadlifts
- What is the coiling core, rotational movement training, and bilateral torsion training
- How these methods will help your BJJ performance
- How his methods reduce injuries and improves longevity
- How to get started with the Weck Method
Learn more at seekprogress.com and follow us at @seek.progress
Sign up for weekly BJJ performance and longevity content here.
We all know that when you step on the mat you’re accepting the risk that comes with live combat.
We all signed the waiver.
But Im not talking about the random twists and freak accidents that happen. Although painful, and sometimes life changing, those aren’t the things that ruin your body.
Im talking about negative effects that the innate positions of jiu-jitsu have on your body over months and years.
I agree that the responsibility is on you, the grappler, to take your health into your own hands, however, I do believe there are many factors that make regular jiu-jitsu practice bad for your body.
Ultimately, I believe jiu-jitsu is destroying your body.
Listen why, or read this article here.
To learn how to undo the negative effects of BJJ, sign up at the newsletter below.
Learn more at seekprogress.com and follow us at @seek.progress
Sign up for weekly BJJ performance and longevity content here.
World-class health coach Rodrigo Perez uses a holistic health approach with pro athletes to everyday people to ensure prolonged performance and longevity.
If you want to have a lifetime of optimal health and performance you need to take a holistic approach, which includes training, mobility, nutrition, hydration, and recovery.
Most people have a few of these areas covered, and you can get away with neglecting some of the others when you’re young. But, if you want to stay on the mats for a lifetime, you need to give attention to all aspects of your health and wellness.
Coach Rod is a black belt who has been on the mats since the 90s in Brazil. He is now coach to professional surfers, skaters, motocross, and fighters. But he’s focused on prolonged performance well beyond an athlete’s prime.
Learn from him here in the latest episode of the Order & Progress Podcast.
In this episode you will learn:
- What makes up a holistic training approach for optimal health and longevity
- The two most important aspects that are often neglected
- When to use mobility drills or foam rolling to achieve better outcomes
- How to hydrate properly for your life’s demands
- The crucial importance of hip internal/external rotation for everyone
- Clearing up mobility restrictions to prevent injuries
- Why to spend more time on single-leg exercises
- How to design a time-efficient holistic program
Learn more at seekprogress.com and follow us at @seek.progress
Sign up for weekly BJJ performance and longevity content here.
At 53 years old, kettlebell expert and BJJ brown belt, Steve Cotter, has developed a holistic training method that allows him to train 6 days a week!
Most of us would be lucky to get even 3 days after we pass the half-century mark.
The years of wear and tear from the aggressive nature of combat sports takes its toll on the body.
But as Steve shares, it doesn’t have to.
Most people neglect a holistic approach to their BJJ cross-training.
As you age you cant afford to neglect any aspects of a complete program.
Strength, mobility, flexibility, recovery and nutrition are all required to stay on the mats.
As the world’s most experience kettlebell expert, Coach Steve shares exactly how to extend your BJJ longevity in a time-efficient way in the latest episode of the Order & Progress Podcast.
In this episode you will learn:
- Why he focuses on breathing and posture as the foundation of health
- The 3 vital and often neglected components of a complete workout
- The importance of decompression after jiu jitsu training
- How he’s able to train BJJ 6x / week at age 53
- Programming effective cross-training to stay injury free
- Why kettlebells are your best option for BJJ cross-training
- The amazing benefits of “loaded mobility” for BJJ resilience
- How to undo the negative effects of jiu-jitsu
Learn more at seekprogress.com and follow us at @seek.progress
You’re going to get hurt.
It’s not a matter of if, but when. When you do jiu-jitsu long enough, the odds are that you will sustain an injury, either acute or chronic.
So the issue becomes how can you reduce your chance of injury without sacrificing time on the mat? We know that strength training and mobility work can help reduce injuries, but where do you begin?
There seems to be countless options and opinions on the best methods. If you invested time into every method or modality that could be good for you, you’d have no time or energy left to train.
And how do you balance that all with your mat time and daily life?
What if there were one move that could give you strength, mobility, injury prevention, and movement improvements all in one?
And all you had to do was a few reps every day.
And you could use it as a warm up, an assessment, or even a strength move.
Enter the Turkish Get Up.
Learn about all of its powerful benefits in this episode or read about it here.
Learn more at seekprogress.com and follow us at @seek.progress
Elite combat fitness coach, Alberto Gallazzi, teaches a method for maintaining and optimizing combat performance well into your 40s and beyond.
Combat sports demand a lot from the body and mind. The stresses and unpredictable nature of grappling and fighting require an organized and intelligent approach toward programming, training, and recovery.
If you’re neglecting any aspect of a complete training program, you could end up overtrained, injured, or unable to perform when it matters most. Most people neglect the importance of training their brain and central nervous system, which is the most important aspect when it comes to optimal performance.
Alberto Gallazzi is an elite combat performance coach and provides private security for some of the most high-profile celebrities in the world. His unique method, which has been used by the world’s elite forces and fighters, focuses on training the entire body for the uncertainties of combat, but most importantly, the brain.
Learn about Alberto Gallazzi and his tactical training method here, in the latest episode of the Order & Progress Podcast.
In this episode you will learn:
- What the Dev Ops and TAD systems are and their benefits to operators and fighters.
- The importance of training the brain and CNS for combat performance.
- Why you need to focus on recovery for optimal performance.
- Why clubbells are such an important tool for fighters.
- How breathing influences performance and why to train it properly.
- The importance of mobility training and how he does it.
- How his methods reduce injuries and improves longevity.
- Why foot health is important for optimal performance.
- How to get started with Dev Ops and TAD tactical training.
Learn more at seekprogress.com and follow us at @seek.progress
Calisthenics training is a method for building insane functional strength without the use of heavy weights or machines.
Strength is vital for optimal health, and certainly for elite sports performance, however, it's also crucial for longevity and healthy aging.
But many people don’t tolerate the stress heavy weightlifting can have on joints, or the recovery time needed between heavy workouts…especially as they age.
Calisthenics training is a form of strength training that uses the resistance of your body and gravity to build strength and improve coordination, endurance and mobility, without the demands of heavy resistance training.
Al Kavadlo is a calisthenics expert who has been training and teaching since 2005, and joins us for this episode of the Order & Progress Podcast!
In this episode you will learn:
- The benefits of calisthenics training.
- Why anyone should invest in calisthenics, including fighters and grapplers.
- How to add calisthenics to your routine.
- Why calisthenics training is a smart choice for longevity.
- The importance of mobility training for healthy aging.
- The importance of keeping a beginner’s mindset.
- How to get started with calisthenics training.
Learn more at seekprogress.com and follow us at @seek.progress
GOATA is a method for recoding your body to move like the greatest athletes of all-time.
The GOATs have optimal, efficient movement that allows for peak performance, reduced pain, and sustainable durability.
Most people don’t even realize they are moving inefficiently and wonder why their performance suffers and they’re in chronic pain.
GOATA is a comprehensive training, rehabilitation, and sports performance system based on the analysis of human movement that recodes the body for peak performance.
You can learn about all of the benefits of GOATA in this episode of the Order & Progress Podcast with head of education Ricky Stanzi!
In this episode you will learn:
- What GOATA movement is exactly.
- The benefits of GOATA for anyone, but especially athletes and grapplers.
- How the body is supposed to efficiently produce and transfer force.
- How GOATA improves performance.
- How it improves injury prevention and longevity.
- How GOATA benefits grapplers specifically.
- How long it takes to see results.
- How to get started with GOATA.
For the full show notes and a FREE PDF to get started with GOATA, click here.
Learn more at seekprogress.com and follow us at @seek.progress
Landmine Training was developed by former wrestler and collegiate football player, Alex Kanellis, to safely build explosive power and rotational strength.
Power is the first quality to diminish as you age. After age 30, the ability to produce force with speed starts to decline, and decreases by 17% every decade after 40.
Most people look to the Olympic Lifts to build power, but this takes years of practice and exceptional ranges of mobility that most people don’t have.
Landmine Training allows you to develop functional power safely, without years of practice or insane levels of mobility. It improves athletic performance, and overall health and longevity.
It has unique ability to allow the user to use heavy loads to build explosive strength and power without the risk of other more technical methods, and with much less impact on the joints.
Learn more about Landmine Training here!
In this episode you will learn:
- What Landmine Training is exactly.
- The benefits of Landmine Training for anyone, but especially athletes and grapplers.
- How it’s an effective alternative to the Olympic lifts.
- The importance of the “Spinal Engine Theory”
- How it improves injury prevention and longevity.
- How Landmine Training benefits grapplers specifically.
- The benefits to the core and trunk
- How to get started with Landmine Training.
Get the full show notes here.
Learn more at seekprogress.com and follow us at @seek.progress
TacFit is a method for balancing strength, mobility, endurance, and recovery that is used by some of the world’s most elite forces.
Without these things the body becomes compressed, stressed, out of balance, and ultimately, ripe for injury.
Most people put attention on the physical work, like strength training and conditioning, but fail to dedicate time to the mental and emotional side, like breathwork and stress management.
TacFit is complete system that addresses ALL of the needs of high performance.
Alberto Crane is the CEO of TacFit and breaks down everything you need to know here!
In this episode you will learn:
- What TacFit is exactly.
- The benefits of TacFit for anyone, but especially servicemen and martial artists.
- How it improves brain health and function.
- The importance of “Circular Strength”
- How it improves strength, performance, and longevity.
- How it includes everything needed to balance the total demands of the body.
- The powerful healing effect TacFit has on the body and mind.
- How to get started with TacFit.
Get the full show notes here.
Learn more at seekprogress.com and follow us at @seek.progress
Foundation Training is a method for reducing pain, increasing strength and athletic performance, and improving longevity.
80% of people suffer from back pain. That number may be even higher for grapplers and fighters.
Regardless if you suffer from pain or not, improved performance and longevity is valuable to anyone, athlete or not.
And most people don’t have a method for relieving chronic pain, or waste valuable time and money on therapy that isn’t always effective.
Foundation Training is an equipment-free system designed to end chronic pain, permanently.
Coach Jessie Salas is the Program Director of Foundation Training and today he breaks down everything FT!
In This Episode You Will Learn:
- What Foundation Training is exactly.
- How it relieves pain and fixes it permanently.
- How the body gets compressed and twisted, and how Foundation Training fixes that.
- The benefits of Foundation Training for grapplers and fighters.
- How BJJ legends like Rickson Gracie and the Ruotolo Brothers use Foundation Training to reduce pain and improve performance.
- How to incorporate Foundation Training into your current routine.
- How it improves strength, performance, and longevity.
Get more info here.
Learn more at seekprogress.com and follow us at @seek.progress
JT Tomlinson is one of the co-creators and head coaches of Bulletproof for BJJ, which helps Jiu Jitsu athletes build strength, improve mobility and speed up recovery.
JT has been training martial arts his entire life, and is a black belt in jiu-jitsu as well as a certified strength and conditioning coach. He has worked with thousands of grapplers around the world, from middle-aged hobbyists to highly-competitive world champions.
We cover a wide range of topics related to strength and conditioning for BJJ, including the main ideas behind his “Bulletproof for BJJ,” can you really bulletproof your body for BJJ, how to structure your training, his favorite exercises, and much more.
JT has a world of knowledge and experience when it comes to all things performance, injury prevention, and recovery for Jiu Jitsu and its an excellent conversation that I know you’ll enjoy.
In This Episode We Discuss:
- The main principles of Bulletproof For BJJ
- Common misconceptions about strength & conditioning for BJJ
- The 5 best exercises you can do for jiu-jitsu
- The importance of good programming for continued results
- The importance of consistency and discipline for continued results
- The idea of removing the unnecessary instead of adding new things to make progress
- Why you need to train “extension” as a BJJ athlete
- How to structure an optimal warmup specific to your needs
- 3 must-do mobility moves for every BJJ athlete
- The importance of a cooldown after class
- The benefits of hopping for knee resilience and durability
- His favorite supplements for jiu jitsu
Dr Nicholas Smith is a Doctor of Physical Therapy and is a certified strength and conditioning coach who helps grapplers own their injuries, develop explosive strength, and build relentless conditioning.
Being that the knees are the number one injured area in jiu-jitsu, I wanted to talk specifically with the doctor about knee injuries. According to many studies it is the joint most likely to get hurt while training, sparring, and competing.
So, in this episode we explore why that is, why knee injuries are so common, what you can do to give yourself the best shot of preventing knee injuries, how to train around them, and the steps to take if you actually do sustain a knee injury.
It’s a phenomenal conversation that I hope will help any of you out there dealing with knee problems or will at some point in your BJJ career.
In This Episode We Discuss:
- Why knee injuries are so common in BJJ
- Why the meniscus is frequently injured in BJJ
- What you can do to avoid surgery if you tear something in your knee
- Tests you can do to determine if you have a knee tear
- Exercises to strengthen the muscles that support the knees to reduce injuries
- How the Doctor determines if surgery is necessary
- How to speed recovery after knee surgery
- The pros and cons of having knee surgery
- Alternatives to surgery and things you can try before going under
- Thoughts on PRP or Plasma Rich Platelet injections for healing
- How to train around knee pain to continue making progress
- Getting ahead of injuries and aging to prolong your time on the mat
- How to structure a good warmup for BJJ to reduce injuries
- The Doctor’s favorite supplements for injuries and BJJ
Get the full show notes here.
Kameron Ross is a BJJ strength and conditioning coach who helps grapplers build strength & mobility. You may have seen him on Instagram at @krosstrainingbjj where he has built a massive following showing daily videos on BJJ specific exercises.
Kameron is a purple belt in BJJ and a former collegiate football player and former powerlifter, and has a load of experience when it comes to strength and conditioning and performance training.
We cover a wide range of topics including how he structures his gym training sessions for maximum impact for BJJ, the system he uses for improved mobility, joint health, and overall resilience, and his favorite overall exercises for bjj athletes.
We also discuss the injury he sustained earlier in the year and the exact ways he went about rehabbing and getting back on the mat as soon as possible. We also talk how to find the right physical therapist after you sustain an injury and also some of his favorite supplements for BJJ.
In This Episode We Discuss:
- How Kameron Structures His Gym Workouts For BJJ Performance
- How He Incorporates Resilience Training Into His Workouts
- The Benefits Of Loaded Mobility Exercises
- His Favorite Core Exercises For BJJ
- The importance of joint health training and functional range conditioning
- How he splits up his mobility, soft tissue work, weight training and BJJ
- Why he tracks everything including his workouts, nutrition, and BJJ training
- The shoulder injury he sustained and everything he did to rehab to get back on the mats
- How to find a good physical therapist
- What you can do pre-surgery and post-surgery to help the recovery process.
- His favorite supplements for injuries and BJJ
Get the full show notes here.
Alex Sterner is the owner and head coach of Electrum Performance, a strength and conditioning gym in San Diego focused on performance training for professional BJJ athletes and fighters.
He is also the head strength & conditioning coach at Atos headquarters and has worked with some of the best Jiu Jitsu fighters in the world like Andre Galvao, Kaynan Duarte, and Gustavo Batista.
In this episode we talk specifically about injuries in jiu-jitsu, injury prevention, and some common misconceptions about injuries, especially claims that are touted by many fitness professionals online.
It’s an eye-opening conversation and Alex shares a wealth of useful information when it comes to injuries and injury prevention. Admitadtley, Alex is not a physical therapist or a doctor, however, he prides himself on using evidence based training methods and is very mindful about the information he uses and shares with his athletes and clients.
In This Episode We Discuss:
- Understanding the difference between injuries and pain
- Accepting the complexity of injuries
- The myth of asymmetries and disfunction
- Focusing on load management to reduce injuries
- The staircase method of injury rehab
- When is it ok to train through pain or return to the mat after injury
- The influence muscle weakness has on injuries
- Should you worry about asymmetries and muscular imbalances?
- The power of the human body to heal and repair
- How to make your body more resilient
- Programming rotational movements in your workout
For the full show notes click here.
Maurizio is a long time fitness coach, fitness inventor and innovator, and 53 year old badass who has the body of someone 20 years younger. Through his unconventional training methods Maurizio has helped countless athletes, including jiu-jitsu fighters like Clark Gracie and Andre Galvao, maintain peak performance and ripped physiques, all while stay injury-free doing some of the most demanding martial arts on the planet.
Maurizio has decades in the trenches experimenting with new training tools and has even invented a few including the Hydrocore, which is exclusively sold through Onnit.com.
Our discussion includes the methods and tools he uses to keep himself and his athletes performing at their best, with very valuable info for any combat athlete, any certainly those heading into their 40’s and beyond.
IN THIS EPISODE WE DISCUSS
- How his unconventional methods developed out of TacFit and Bulgarian Bag training.
- Training in the early days of Atos and preparing Galvao for his first ADCC titles.
- The benefits of “flowing” in workouts through efficiency.
- How training for efficiency helps with durability.
- How training with lighter loads but for longer will help prevent injuries and improve longevity.
- How he uses heart rate training for performance and longevity.
- The benefits of the Hydrocore and training with water tools.
- A sneak peek into his latest invention, the Hydra.
- How he healed up chronic nagging injuries at age 52.
- How to balance out your training and mindset for longevity and a more rewarding life.
- The number one muscle you need to focus on for health and longevity.
See the full show notes here.
Lucius Tirey is Rafael Lovato Juniors strength & conditioning coach and has worked extensively with combat athletes like Xande Ribeiro and James Puopolo. He is a purple belt in Brazilian Jiu Jitsu and formerly had a successful career in power lifting and strong man competitions.
Lucius breaks down exactly how he been able to keep Rafael performing at his best into his late thirties while still competing at the highest level in BJJ and until recently MMA.
Lucius shares an immense amount of knowledge on all things BJJ performance, durability, longevity, recovery, and overall health.
- How He Keeps Rafael Lovato Jr performing and competing at his best into his late 30s.
- Why “Physical Freedom” is the number one thing he focuses on for longevity and performance.
- Why chasing more strength isn’t the best approach for mat longevity.
- How he uses assessments to determine what his athletes need for each workout.
- The 3 “big blocks” that are most important for health, longevity, and performance.
- How he structures Rafael Lovato’s weekly training and workouts.
- Why adopting the “martial arts lifestyle” is the key to prolonged success.
- His favorite exercises for Jiu Jitsu and combat athletes.
- The value of the Turkish Get Up for grapplers.
- The most common mistakes he sees in most grapplers S&C routines.
- His favorite recovery methods and supplements for grapplers.
Ryan Hurst is the founder and head coach of GMB Fitness as well as lifelong martial artist. Ryan holds black belts in Kendo, Judo, and Kempo, a purple belt in Jiu Jitsu, and practiced 10 years as a competitive gymnast.
After a career ending Judo injury he dedicated his life to fitness and helping people master their bodies so they can continue to do the activities they love.
Ryan takes a unique approach towards health, fitness, and longevity, and focuses on strength, flexibility, and control with an emphasis on mobility, body awareness, and making fitness fun.
In this episode we discuss:
- The methods he teaches to ensure continued progress on the mat and in the gym.
- The value of “play” in your workouts.
- The benefits of the GMB fitness methods.
- One thing you can go today to reduce injury and limit pain.
- The importance of and how to maintain movement quality while under stress and how that translates to injury-free BJJ.
- How he structures jiu-jitsu classes to train smarter with less injuries.
- How to change your mindset toward training as you get older to reduce injuries.
- The lessons he learned from gymnastics that help with BJJ.
Get the full show notes here.
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!
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!
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:
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Why he mainly uses clubbells with actors, martial artists, and everyday people.
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How training actors and stunt performers translates to martial arts and jiu-jitsu.
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The importance of rotational strength for performance and injury prevention.
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What qualities are most important for grapplers.
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Supplements for grapplers and martial artists.
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How to incorporate mobility training without making it a chore or boring.
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How he stays injury free into his 40's.
Get the full show notes 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 !
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
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
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
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
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
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
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
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
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.