1. EDT for Maximal Strength Protocal

    Perform multiple sets of 1 rep using between 85 and 90 per cent of your current 1RM (one rep max, or the most weight you can lift one time using good form and without experiencing pain) and 60 second rests between each set. Perform a maximum of 15 sets. If, on any given workout, you manage to perform 15×1 in good form using 60 second rests, the next time you perform that same workout, increase th…

  2. Charles Staley EDT Protocol for Strength Endurance!

    Pick two exercises that work antagonistic or different muscle groups. An example would be a bench press and a pull up or a bench press and a squat. In this example we will use the Bench Press and Squat. Now set a timer for either 10, 15, or 20 minutes. Load the exercises you chose with your 10 rep max. Now start the timer and perform the bench press for a set of 5 reps. Immediately go to the squat…

  3. 5,3,1/7,5,3 Reps to a 50 Pound Gain in All Your Lifts

    I came across the 5,3,1/7,5,3 rep scheme many years ago and have always found it to be an amazingly simple and effective program.  The strength of this program is in its simplicity and the fact that it is very low volume program allowing you to recover much more quickly.  We will talk about volume in later articles, but for now I just want you to understand that grappling is a very tiring sport …

  4. Tired of Getting Injured?

    In the world of Brazilian Jiu Jitsu injury is something that happens to everyone at some point, but hopefully the injuries are minor. Many times people end up with a tweaked toe, finger, lower back, or shoulder. This is a normal thing in bjj, but hopefully this is not happening to you often and when it does happen you recover fairly quickly. If you are finding your getting injured more often, such…

  5. How to Build an Adjustable Sandbag

    Some people feel they cannot workout because they can’t afford equipment or they do not have room to store it. I am here to tell you that you need very little space, money, or equipment to get a good workout. You could get into incredible shape using just a sandbag and your body weight. Sandbags build real man strength. This is the type of strength that people look at in awe. In this article I a…

  6. Strength Training For Grappling

    People who compete in wrestling, bjj, or mma usually put there bodies through the grinder in terms of training. It is hard to recover from strength training workouts if you are grappling 4x-5x per week because grappling is like performing strength work. If you have to much volume or your intensity is to high it can be very difficult do recover and lead to joint pain or injuries. One program I real…

  7. I tapped out a black belt so that makes me a black belt, right?

    I have run into so many people that believe if they tap out a higher belt they should receive that same belt. Although this is sometimes true, most of the time it is incorrect. We need to first understand that the art of brazilian jiu jitsu and submission grappling is more than just trying to tapout all of the higher belts and receive your black belt as quickly as possible. There is so much to lea…

  8. Advice From A Champion

    I was reading through the new issue of Gracie Magazine and found a short article where Roger Gracie explains how he became so much better at bjj than everyone else. For those of you who do not know who Roger Gracie is I’ll tell you a bit about him so you understand why you should listen to anything he has to say about training and progressing in bjj. He has 15 world championship medals with 10 o…

  9. How to shrink your brand new Gameness kimono!!!

    We constantly receive questions on how to wash and care for Brazilian Jiu Jitsu kimonos. We will start off this article by explaining how to shrink your kimono to fit when you first receive it. In future articles we will talk about how to maintain your kimono so you can use it for many more years. When you firstreceive your kimono you should try it on to see how it fits. Hopefully it will be a bit…