Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!
It comes with everything you need to get started on...
✔︎ building brutal grappling strength
✔︎ packing on slabs of muscle
✔︎ improving your conditioning
Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!
It comes with everything you need to get started on...
✔︎ building brutal grappling strength
✔︎ packing on slabs of muscle
✔︎ improving your conditioning
Download it for FREE ➤ www.thestrengthmatrix.com/grappler
The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In this episode, I answer your questions on how to build brutal grappling strength and pack on slabs of muscle!
Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"!
It comes with everything you need to get started on...
✔︎ building brutal grappling strength
✔︎ packing on slabs of muscle
✔︎ improving your conditioning
Download it for FREE ➤ www.thestrengthmatrix.com/grappler
0:00 Introduction
0:26 Best Types of Sets For Muscle Growth
4:29 How Often Should You Stretch For BJJ
6:26 How To Train & Recover When Doing Shift Work
12:37 Can I Train The Same Muscle Group Every Day
16:57 Pros vs Cons of "Science-Based Lifting"
22:17 Best 2-Day Split For Grappling Strength & Muscle Growth
28:14 How Many Calories Do You Need To Build Muscle While Training Jiu Jitsu
33:57 Meal Timing For Maximizing Muscle Growth & Performance
40:21 Top 3 Supplements For Muscle Growth
42:30 How Do I Know If I Am Overtraining
49:20 Are Lateral Raises A Good Shoulder Exercise For Jiu Jitsu
53:00 How To Increase Testosterone While Doing MMA & Strength Training
58:08 How To Improve Your Mobility For Jiu Jitsu
59:31 Should I Still Go To Jiu Jitsu Even When I'm Sore From The Gym
1:03:20 High Reps vs Low Reps For Grapplers
There is a ton of misinformation and BS in the Jiu Jitsu community when it comes to BODYBUILDING training. In today's podcast, I bust the top #7 myths about bodybuilding for Jiu Jitsu and how it can actually help ENHANCE your grappling athleticism!
Want to kickstart your grappling athleticism in just 30 days? Get access to our FREE training course, "GRAPPLER ACCELERATOR"! It comes with everything you need to get started on...
✔︎ building brutal grappling strength
✔︎ packing on slabs of muscle
✔︎ improving your conditioning
Download it for FREE ➤ www.thestrengthmatrix.com/grappler
0:00 Introduction
2:10 Debunking the Speed Myth: Bodybuilding Doesn’t Slow You Down!
6:18 Best Training Techniques: Mix Isolation and Compound Exercises
8:20 Complementing Strength: How Bodybuilding Boosts Jiu-Jitsu Skills
12:33 Energy Management: Avoid Burnout When Training
14:36 Recovery Tips: Balancing Bodybuilding and Jiu-Jitsu
18:27 Muscle Endurance: How Bodybuilding Helps Grappling
20:15 Mat Strength: Big Muscles Aren't Everything
23:35 Strength Potential: Why Size Matters in Grappling
25:19 Cutting Body Fat: The Ideal Percentages for Performance
28:54 Strength Training Benefits: Boost Your Jiu-Jitsu
30:36 Mobility Matters: Bodybuilding for Greater Flexibility
34:21 Skills from Bodybuilding that Help Jiu-Jitsu Performance
36:11 Muscle Awareness: How Bodybuilding Improves Grappling
39:50 Developing Kinesthetic Awareness Through Bodybuilding
45:10 Integrate Techniques: Strength Training Strategies for Grapplers
46:56 Training Open-Mindedness: Learn New Techniques Today!
50:39 Training Strategies: Balancing Bodybuilding with Jiu-Jitsu
52:32 Optimal Bodybuilding Training for Fighters Revealed
56:00 Improve Performance: How Compound Exercises Make a Difference
In this episode, I break down the most important steps to follow to maximize muscle growth! Get JACKED as a grappler through hypertrophy training that actually translates to your performance. Multiply your MUSCLE so you can multiply your HUSTLE on the mat!
Kickstart your grappling athleticism in just 30 days! Grab my FREE "Grappler Accelerator" training program! 👉🏽 www.thestrengthmatrix.com/grappler
0:00 Introduction
1:53 Tailoring Training for Grapplers
5:37 Nutrition's Role in Muscle Growth
7:34 The Importance of Strength Progression
11:39 Training Close to Failure for Muscle Gains
17:17 The Soreness Myth in Muscle Growth
19:03 Effective Training Volume for Hypertrophy
22:40 Understanding Minimum Effective Volume
24:35 Trusting Yourself Over Influencers
28:08 Knowing Your Limits in Training
33:05 Increasing Volume for Better Muscle Growth
34:47 Optimizing Training Frequency
38:36 The Importance of Training Intensity for Hypertrophy
44:05 Efficient Exercise Selection for Gains
49:13 Importance of Carbs in Training
54:33 Balancing Intense Training and Recovery
59:31 Smart Weight Gain Strategies
1:05:08 Athletic Training While Building Muscle
1:10:34 Adapting Workouts to Avoid Stagnation
If you train Jiu-Jitsu long enough, you're gonna deal with some injuries. In this episode, I break down...
✔︎ what the latest data says about the most common injuries in Jiu Jitsu
✔︎ how to build a more resilient body to decrease the risk of injury
✔︎ practical tips on how to train SAFER and SMARTER
✔︎ and much more!
Protect yourself before you wreck yourself. 💪🏽
Ready to kickstart your grappling athleticism in just 30 days?? Tap into my FREE Grappler Accelerator training course! 👉🏽 www.thestrengthmatrix.com/grappler
0:00 Introduction
3:00 Study Reveals Injury Facts and Prevention Tips
6:30 Common Injury Areas in Grappling
8:40 The Truth About Calf Slicers
12:50 Why Strength Training is Key to Staying Safe
14:50 Build Strong Muscles to Decrease Injuries
18:30 Training Full Range of Motion For Less Injuries
23:30 Sleep and Nutrition: Secrets to Recovery
25:00 The Role of Protein in Injuries & Recovery
28:40 Newbie Training Tips
30:15 Balancing Intensity and Recovery
33:40 The Importance of Tapping Early
35:20 Choose Safe Training Partners Wisely
38:40 Controlled Training for Safer Sparring
43:30 Focus on Smart Rehab, Not Gimmick Products
45:20 When Injury Happens, Have A Plan
48:40 Closing Thoughts
In this podcast, I review YOUR favorite strength exercises for Jiu Jitsu and determine whether they are OVERRATED or UNDERRATED! Discover which exercises will drive up strength gains, and which ones are a waste of time. Lift heavy, roll hard, and enjoy the show!
Ready to kickstart your grappling athleticism in just 30 days?? Download the FREE Grappler Accelerator program! 👉🏽 www.thestrengthmatrix.com/grappler
0:00 - Introduction
1:55 - Trap Bar Deadlifts: The Game-Changer for Grapplers
5:49 - Are Barbell Back Squats Overrated for Your Training?
7:40 - Specialty Bars: Level Up Your Lower Body Workouts
11:33 - Trap Bar Deadlifts + Rotation Work: Finding Balance in Training
13:32 - Bosu Balls
17:22 - Goblet Squats
19:12 - Turkish Getups
22:41 - Pistol Squats & Plate Flips
24:28 - Thrusters
27:59 - Sled Drags
29:50 - Wrist Rollers
33:23 - Kettlebell Deadlifts
35:16 - Jefferson Curls
38:52 - Bands in Strength Training
40:43 - Iso Shrugs
49:30 - Zercher Deadlifts
51:18 - Conventional Deadlifts
54:53 - Grip Strength
59:58 - Front Squats & Zombie Squats
1:01:44 - Snatches
1:07:04 - Comments from the Lift Heavy Roll Hard Grappling Club
Most BJJ cardio plans suck. In this episode, I break down why they don’t work and show you what actually builds a gas tank that lasts. 🔥
In this episode, we cover...
• The truth about energy systems in grappling
• How breathwork & CO₂ tolerance boost endurance
• The best conditioning workouts for serious grapplers
• Key supplements to recover faster and roll harder
If you’re tired of gassing out mid-roll or wasting time on the wrong type of cardio workouts, this episode is your roadmap to building a gas tank that never quits!
Kickstart your grappling athleticism with our FREE training course: Grappler Accelerator!
0:00 Introduction to BJJ Conditioning
1:10 Importance of Conditioning in Grappling
6:06 Quick Energy for Sprints
8:15 Unique Needs of BJJ Conditioning
20:21 Balancing Energy Systems in Training
23:54 Benefits of Nasal Breathing
25:35 Recovery: Key to Success
31:08 Enhancing Lung Capacity
41:40 Breath Control Techniques
50:03 Building an Aerobic Base
1:00:43 Improving Your Anaerobic Conditioning For BJJ
1:11:39 Using Supplements for Conditioning
1:22:17 Improving Skills for Better Performance
1:23:57 Conditioning Frequency Based on Your Needs
1:27:17 Separating High and Low-Intensity Training
1:28:56 Customizing Training for Your Weaknesses
1:32:20 Hard Rolling: The Key to Effective Conditioning
1:34:03 High-Intensity Training with Recovery Strategies
1:37:39 Avoiding Excess Leg Mass in Conditioning
1:39:29 Utilizing the Fan Bike for Conditioning Goals
1:43:05 Balancing Intensity with Aerobic Training
1:44:46 Prioritizing Conditioning as a Competition Approaches
1:48:17 Dynamic Efforts to Boost BJJ Performance
1:50:00 Challenges in Conditioning Off the Mat
1:53:28 Structured Low-Intensity Workouts for Success
1:55:21 Understanding Recovery Needs with Intensity
1:58:54 Optimizing Off-Season Conditioning for Athletes
Isometric Strength is one of the most important athletic qualities you need as a grappler! In this episode, Coach J breaks down the steps to developing brutal isometric strength, so you can dominate your opponents on the mat, control all positions, and lock up submissions.
📲 Start Training Smarter:
Unlock the full training system I use with my grappling athletes. Build strength. Pack on muscle. Never gas out. 👉🏽 www.thestrengthmatrix.com
🎁 Grab the Free Program:
Get the Grappler Accelerator—a 4-week strength & conditioning program built to kickstart your gains on the mat!
0:00 Introduction to Isometric Strength
1:11 Why Isometrics Matter in BJJ
3:11 Tension and Control in Grappling
6:06 Mikey Musumichi’s Isometric Techniques
8:05 Boosting Muscle Recruitment with Isometrics
12:13 Yielding Isometrics for Stability
14:25 Building Stronger Tendons
18:14 Isometric Training for Rehab
20:10 Strength Gains with Isometric Work
23:52 Overcoming Sticking Points in Lifts
25:51 The Power of Box Squats
29:31 Dynamic Movements and Isometrics
31:27 Isometrics for Explosive Strength
35:18 Endurance Building with Holds
37:12 Benefits of Extreme Isometrics
40:53 Boosting Strength Through Ballistic Isometrics
43:00 Enhancing Resilience in BJJ
46:40 Transform Your Performance with Isometrics
48:37 Low-Volume Strength Training Explained
52:17 Injury Risk Reduction with Isometrics
54:10 Maximizing Strength with Minimal Fatigue
58:08 Isometrics for Injury Rehab
1:00:02 Incorporating Yielding Isometrics
1:03:44 Training Smart: Isometric Techniques
1:05:40 Testing New Isometric Programs
1:09:33 Progressive Isometric Training
1:11:18 New Techniques for Effective Training
1:15:02 Mastering Yielding Isometrics
1:16:46 Combining Isometric and Ballistic Exercises
1:20:17 Importance of Perfect Form
1:22:04 Tailoring Isometrics for Strength Goals
1:25:50 Gradual Integration of Isometrics
1:27:38 Isometric Training for Strength and Recovery
Still running a random bodybuilding split you found on Reddit? You’re leaving strength and athleticism on the table. In this episode, I break down how to use the Conjugate Method to get brutally strong, explosive, and well-conditioned for Jiu Jitsu.
You’ll learn how to organize your training week, rotate exercises strategically, and avoid the most common mistakes grapplers make when trying to lift for performance.
📲 Start Training Smarter:
Unlock the full training system I use with my grappling athletes. Build strength. Pack on muscle. Never gas out. 👉🏽 www.thestrengthmatrix.com
🎁 Grab the Free Program:
Get the Grappler Accelerator—a 4-week strength & conditioning program built to kickstart your gains on the mat 👉🏽 https://www.thestrengthmatrix.com/grappler
0:00 - Introduction to Conjugate Training
6:00 - How Conjugate Training Boosts Your Athletic Skills
8:00 - The Importance of Balancing Strength and Explosiveness
12:00 - Max Effort Method: Lift Heavy to Get Stronger
14:00 - Why Heavy Lifting Builds Muscle Coordination
18:00 - Dynamic Effort Method: Train for Speed and Power
20:00 - Using Explosive Movements to Improve Your BJJ
23:00 - Repetition Effort Method: Building Your Endurance
31:00 - Creating a Balanced BJJ Strength Training Plan
36:00 - When to Do Max Effort Lower Body Workouts
41:00 - Tips for Choosing Secondary Movements
45:00 - Building Upper Body Strength with Compound Lifts
52:00 - Starting Your 4-Day Conjugate Training Split
55:00 - How to Do a 3-Day Condensed Conjugate Workout
1:01:00 - Beginner's Guide to Max and Dynamic Effort Days
1:06:00 - How Conjugate Training Fits BJJ Training Phases
1:12:00 - Why You Should Rotate Your Exercises
1:13:00 - Using Kettlebells and Sandbags in Training
1:17:00 - Recovery Tips to Maximize Your Progress
1:19:00 - How Sleep Can Improve Your Training Results
1:22:00 - Are Olympic Lifts Right for Grapplers?
1:24:00 - Benefits of Olympic Lifts for Explosiveness
1:28:00 - Balancing Heavy Lifting and Recovery
1:32:00 - Listen to Your Body: The Key to Avoiding Injury
1:34:00 - Final Thoughts on Strength Training for Grapplers
Most grapplers waste money on useless supplements.
In this episode, I break down my exact weekly supplement stack—what I take, why I take it, and how it helps me lift heavy, recover faster, and roll harder.
No fluff. No hype. Just the real stuff that’s worked for me and the athletes I coach.
🧠 Inside This Episode:
This isn’t a “copy my stack” episode. It’s a guide to thinking smarter about what you put in your body—and getting more out of your training.
📥 Grab my free grappling training program HERE:
👇 Questions? Drop them in the comments. I reply to as many as I can.
I hit 40k subscribers on YouTube! To celebrate, I answered questions from the Lift Heavy Roll Hard Grappling Club!
📥 Grab your FREE training program — Grappler Accelerator!
0:00 40k Subscriber Q&A Kickoff
1:18 Should You Do Feeder Workouts or Extra Recovery Workouts?
9:24 Dune Messiah Movie Hype – Am I Excited for Dune 3?
11:03 Is Science-Based Hypertrophy Really Best for BJJ?
14:08 Should “Run Far” Be Added to LIFT HEAVY ROLL HARD?
15:31 Mike Mentzer Training – Is 1 Set to Failure Good for Grapplers?
21:29 Can You Just Train for Aesthetics and Still Be Good at Jiu Jitsu?
23:32 How to Safely Return After an MCL Sprain
27:36 Nervous About Competing for the First Time? Here’s My Advice
33:26 Training Week Breakdown for BJJ Competition Week
43:01 What I Eat Before and On the Day of a BJJ Competition
49:08 Thoughts on Mark Bell’s Sugar Diet – Insane or Genius?
52:18 Elbow Pain in the Gym? Here’s How to Fix It
54:54 When Should You Add More Weight in Lifting?
57:15 Should You Train More Than 2-3x/Week or Just Lift Heavier?
59:27 Should You Bulk or Cut First If You Want to Get Lean & Jacked?
60:36 How to Start Strength & Conditioning for Jiu Jitsu
61:25 How to Heal Elbow Tendonitis from Lifting & Jiu Jitsu
In this episode of the Settlage Strength Podcast, I break down exactly what to eat before, during, and after training so you can build strength, recover faster, and feel your best on the mats.
Most grapplers are either skipping meals, slamming energy drinks, or trying the latest YouTube diet trend—and it's wrecking their recovery.
This episode gives you a simple, proven nutrition framework I use with all my 1-on-1 athletes to fuel hard training, reduce soreness, and build serious muscle.
Whether you're training 2x/day or just trying to avoid gassing out at open mat, this episode gives you the exact protocols to dial in your food, timing, and supplements for real results.
🔑 What You'll Learn:
– The most common nutrition mistakes grapplers make
– How to structure meals for energy, strength & endurance
– The 3-phase framework for building high-performance nutrition habits
– Pre-training meals that boost performance (without slowing digestion)
– Intra-training shake formulas for 75+ minute sessions
– Post-training meals to supercharge recovery
– My top 3 supplements every grappler should take
📥 Grab your FREE training program — Grappler Accelerator!
This includes a complete 4-week S&C program, clean diet guide, recovery protocols, and more. Join 1,000+ grapplers who are already lifting heavy & rolling hard!
In this episode, I break down EXACTLY how I structured my last 6-month bulk to build slabs of muscle, get brutally strong, and still stay conditioned enough to roll without gassing out. I cover the full training split I followed, how I balanced lifting and Jiu Jitsu, why I’m switching into a triphasic training block now, and what’s changing in this next phase of my training.
🧠 This is a training chat episode — meant to be played while you're driving to the gym, commuting to class, or getting in your zone before training.
🔥 FREE TRAINING PROGRAM FOR GRAPPLERS
Want to get stronger, build more muscle, and improve your conditioning in 30 days? Download the Grappler Accelerator — my FREE training program built specifically for grappling athletes:
How strong is strong enough for Brazilian Jiu Jitsu?
In this episode of the Settlage Strength Podcast, Coach J breaks down the exact strength standards every serious grappler should aim for. Whether you're new to the gym or smashing big numbers on the barbell, this episode will help you find your weak points—and fix them.
You’ll learn:
✔︎ The 3 bodyweight strength tests every grappler must pass
✔︎ The barbell standards for squat, deadlift, bench, and overhead press
✔︎ Why strength is the foundation of durability and performance in BJJ
✔︎ Proven methods to build your pull-ups, dips, and Nordic curls
✔︎ How to program your strength work if you actually want it to transfer to the mat
💪 If you train hard but still feel like you're getting tossed around on the mat, this episode is for you.
🔥 Download the FREE Grappler Accelerator Program
A complete 4-week training plan to kickstart your grappling athleticism:
👉 https://www.thestrengthmatrix.com/grappler
I (Coach J) answer YOUR QUESTIONS in this bonus episode of the Settlage Strength Podcast!
👇 Get the FREE Grappler Accelerator program:https://thestrengthmatrix.com/grappler
Most grapplers train hard—but still feel weak, tired, or injured. Why?
In this episode, I break down the 6 principles of strength training every grappler needs to follow to get brutally strong, pack on slabs of muscle, and feel great on the mats.
You’ll learn:
✔︎ How to train for grappling (not just random workouts)
✔︎ How to get stronger without burning out
✔︎ Why most BJJ strength programs don’t work
✔︎ How to fix your training and start making real gains
This is the exact system I use to help athletes LIFT HEAVY & ROLL HARD!
👇 Get the FREE Grappler Accelerator program:
https://thestrengthmatrix.com/grappler
If you train BJJ but still feel weak, slow, or always sore… THIS episode is for you. Coach J breaks down 5 common mistakes grapplers make in the gym that destroy your progress and make you more likely to get hurt.You’ll learn:⚠️ Why chasing soreness is slowing you down⚠️ What happens when you train like a bodybuilder instead of a grappler⚠️ How skipping warm-ups is wrecking your body⚠️ Why Reddit rehab advice is trash⚠️ The real cost of following random workouts with no plan👉 Fix these mistakes = feel stronger, faster, and more dangerous on the mat.💪 Want to train smarter? Download the FREE Grappler Accelerator program here:https://thestrengthmatrix.com/grappler
Kickstart your grappling athleticism in 30 days with the Grappler Accelerator program! Click HERE to get it for FREE!
❖ WEBSITE: www.TheStrengthMatrix.com
❖ INSTAGRAM: https://www.instagram.com/joshuasettlage
My goal with this podcast is to help you learn how to optimize your health & performance so you can feel & perform your best in the gym, on the mat, and in LIFE!
If you have questions about any of the content on this podcast, feel free to drop a comment below!
LIFT HEAVY. ROLL HARD.
- Coach J, CSCS 👽
Kickstart your grappling athleticism in 30 days with the Grappler Accelerator program! Click HERE to get it for FREE!
❖ WEBSITE: www.TheStrengthMatrix.com
❖ INSTAGRAM: https://www.instagram.com/joshuasettlage
My goal with this podcast is to help you learn how to optimize your health & performance so you can feel & perform your best in the gym, on the mat, and in LIFE!
If you have questions about any of the content on this podcast, feel free to drop a comment below!
LIFT HEAVY. ROLL HARD.
- Coach J, CSCS 👽