This week I wanted to share a simple 4 exercise Isometric Training routine using just your bodyweight that will really make a difference on the mats. This routine focuses on the 4 main areas we use on the mats – Legs, Hips, Upper Body and Neck. 

You will only do each exercise once so it will take less than 10 minutes to complete but it will quickly have you feeling the results that only isometrics can deliver.

#1 Legs: Squat or Lunge Hold

#2 Upper Body: Push Up Hold 

#3 Hips: Glute Bridge of Single Leg Glute Bridge Hold

#4 Neck: Crow Headstand or Regular Headstand

Hold each exercise for up to 90 seconds. Check out the video to see how to do them.

Isometrics are the fastest and safest way to get stronger for the specific demands of grappling and this workout is an easy way for you to experience them for yourself. Do this workout 2-3 times a week and let me know how it’s working for you.

Until next time…

Train Strong,

James Wilson

In this podcast I go over the foundational elements of a good BJJ training program – Breathwork, Isometrics and Leverage Based Training (a.k.a. Steel Mace Training). By understanding how these 3 things fit together to form a holistic approach to improving on the mats you can make more productive use of your training time and see better results when you roll.

You can stream or download it from the link below or you can find it on Itunes, Podbean, Google Podcasts, Spotify and all other major podcasting platforms.

Click Here to Download the MP3 File

While this approach to training is certainly different than what you will usually see in BJJ specific programs, I don’t believe that it is anything new. When you look at traditional physical training methods for warriors and grapplers, you find these same elements. 

For example, Yoga – which is the best known of the traditional training methods – uses a lot of Isometrics and Breathwork, especially if you look at the original practices from India.

Another example is the Steel Mace, which is based on the Gada. The Gada is an ancient training tool used by grapplers for thousands of years and is a Leverage Based Training Tool. 

By combining these 3 things you get a better way to improve your BJJ specific strength and endurance. You can still use our modern understanding of Functional Training and human physiology, you just look at them through a slightly different viewpoint (click here to see a video demo of a workout that uses these concepts).

There is a reason that ancient training systems had an emphasis on these 3 things, which is because the people who developed them knew that they were what would really make the difference in battle and grappling. By looking back to these traditional methods and applying our modern understanding of them I believe that we can evolve our training programs to the next level of specificity for our amazing sport.

Until next time…

Train Strong,

James Wilson

In this episode of the podcast, I try to cover a huge subject – breathing and breathwork for BJJ. There is a lot of info in this episode and I know that I could have gone into more detail on a number of things I talked about. However, it will give you some things to think about when it comes to training your own breathing and using breathwork to improve how you feel and perform both on and off the mats.

You can stream or download it from the link below or you can find it on Itunes, Podbean, Google Podcasts, Spotify and all other major podcasting platforms.

Click Here to Download the MP3 File

Breathing is something that we take for granted but it can make or break our health and performance. Over the last year, I’ve taken a deep dive into different breathing and breathwork methods – including The Wim Hof Method and The Oxygen Advantage – and I’ve learned a lot about how to leverage this easily accessible tool.

This podcast is a condensed version of a 3-week program I take people through to help them improve their health, performance and mindset through better breathing. In it I’ll share the daily practices and workout strategies that have helped me and my clients and I know will help you too.

Until next time…

Train Strong,

James Wilson
BJJ Strength Training Systems

Over the last few weeks I’ve been talking about three things that you should be using as part of your BJJ specific workouts – Isometrics, the Steel Mace and CO2 Tolerance Training. These things will help improve the weak link in most people’s grappling game while also creating the least amount of wear and tear on the body.

I know that these things are also new to a lot of people and so this week I’m going to share a workout with you. In it you’ll see how I would put these elements together into a workout, giving you an example to follow and hopefully a “template” to get some ideas of your own.

You’ll find the workout and the video going over it below:

Isometrics

• Push Up Hold: 30-90 sec.
• Belt Row: 30 sec. @ 50%/ 20 sec. @ 80%/ 10 sec. @ 100%
• Lunge Hold: 30-90 sec.
• Belt Deadlift: 30 sec. @ 50%/ 20 sec. @ 80%/ 10 sec. @ 100%
• Belt Bridge: 30 sec. @ 50%/ 20 sec. @ 80%/ 10 sec. @ 100%

Mace Work

• Barbarian Squat: 2 X 5-10 reps (switch hands on top on the 2nd set)
• Spear Stab: 2 X 5-10 on both sides
• 3 Way Press: 2 X 3-5 on both sides

Breathwork/ CO2 Tolerance Workout

• Warm Up: 3-5 Moderate Breath Holds (10-20 paces)
• Workout: 5 Strong Breath Holds + “Flicker Breaths” 

Let me know if you have any questions or want to run an idea about your own workouts by me, I’m always happy to help. Until next time…

Train Strong,

James Wilson

BJJ Strength Training Systems

p.s. I’ll be back next week with another podcast, this time covering Breathwork for BJJ. I tried to post it this week but ran into some technical difficulties and had to abort mission. I’ll get it posted next week, I know you’ll get some good stuff from that you can apply to your training and daily routine.

On this week’s podcast I interviewed Joel Jamieson, who is one of the most respected and sought out Strength & Conditioning coaches in the world. I ask him about training for the unique demands of BJJ, the best way to use HRV to guide your training and the one conditioning method he thinks a lot of grapplers are missing out on.

You can stream or download it from the link below or you can find it on Itunes, Podbean, Google Podcasts, Spotify and all other major podcasting platforms.

Click Here to Download the MP3 File

If you haven’t heard of him yet, Joel has worked with a lot of professional fighters as the main strength and conditioning coach for Matt Hume’s MMA team. His book Ultimate MMA Conditioning is considered one of the best books on cardio and conditioning training ever written and has influenced programs in countless other sports.

He is also an expert on HRV training and how to use it with athletes. He has been working with HRV since the early 2000’s and he has done more to help bring practical solutions and advice to the everyday athlete than anyone else, including his current HRV monitoring system Morpheus.

Because of this he is one of the most sought after coaches in the world, working with top performers in the sports, business and military worlds. But as busy as he is, he was nice enough to take the time to come on the podcast and share his insights into training and recovery. 

You can learn more about Joel and the different solutions he offers to help your training and recovery at www.8weeksout.com. 

I’ve learned a lot from Joel over the years and it was great to get his thoughts on training for the unique demands of BJJ, especially as you get older. I hope you get something that you can apply to your own program to help you perform and feel better both on and off the mats.

Until next time…

Train Strong,

James Wilson

BJJ Strength Training Systems