Lesson List
Watch 5 FREE Lessons Here
Physical Demands Of Guard Playing
00:02:46
World’s Greatest Stretch
00:01:09
Dumbbell Floor Press
00:02:11
Dumbbell Z Press
00:01:07
Landmine Twist
00:00:54
Introduction
Meet Your Instructors – Alex Bryce
00:00:19
Meet Your Instructors – Alex Sterner
00:00:22
Misconceptions
Physical Demands Of Guard Playing
00:00:00
Strength Training Makes You Bulky
00:01:11
Strength Training Will Make You Less Mobile
00:01:10
Strength Training Is Not Necessary For BJJ
00:01:19
Getting Too Specific
00:01:05
Overemphasizing Stretching
00:01:15
Phases Of Strength Training
Skill Acquisition
00:01:26
Effort Level
00:02:32
S&C Concepts
Progressive Overload
00:01:39
What Is PNF & CARs?
00:01:31
Specificity
00:01:40
Rest Periods
00:01:21
Autoregulation
00:04:28
Here`s Your Schedule
Day 1 Program
00:02:54
Day 2 Program
00:01:42
Day 3 Program
00:03:17
Day 4 Program
00:03:49
Warming Up
Sweeping Hamstring
00:00:27
Walking Figure 4
00:00:32
Elevated Pigeon
00:00:36
Quadruped Hip Circle
00:00:27
Quadruped Lateral Hip Raise
00:00:43
Inchworm Walk-Outs
00:00:32
Shoulder CARs
00:01:09
Foot & Ankle Series
00:01:14
Quadriceps Stretch & Reach
00:00:35
Hip CARs
00:01:23
Alternating Lateral Lunge
00:00:55
World’s Greatest Stretch
00:00:00
Weight Training Techniques
Racking
00:00:52
Barbell B-Stance Squat
00:02:10
Dumbbell Floor Press
00:00:00
Dumbbell Incline Chest Supported Row
00:01:13
Dumbbell Braced Single Leg Romanian Deadlift
00:01:35
Sumo Deadlift
00:02:02
Dumbbell Z Press
00:00:00
Table Top Pull Up Hold
00:01:47
Dumbbell Deficit Reverse Lunge
00:01:51
Dumbbell Deficit Bulgarian Split Squat
00:01:46
Landmine Half Kneeling Shoulder Press
00:01:19
Landmine Twist
00:00:00
Inverted Row
00:01:06
Barbell Pause Hip Thrust
00:02:13
Close Grip Bench Press
00:02:14
Band Offset Pull-Up
00:01:29
Farmer Carry
00:01:00
Copenhagen Plank
00:01:19
Sliding Single Leg Pike
00:01:00
TRX Face Pull
00:01:13
Side Lying Hip Raise
00:01:05
Band Assisted Skater Squat
00:00:59
Nordic Negatives
00:01:52
Toes To Bar
00:00:54
Band Assisted Pistol Squat
00:01:12
Proprioceptive Neuromuscular Facilitation
Hamstring PNF
00:02:00
Groin Butterfly PNF
00:00:35
Hip Flexion PNF
00:01:00
Groin Band PNF
00:00:52
Go to Course Home
Meet Your Instructors – Alex Bryce
← Previous
Next →
Menu
Courses
Best Sellers
For Beginners
Latest Courses
Gi Courses
Nogi Courses
Submissions
Best Sellers
Shop
Instructors
My Account
adroll_adv_id = "ZOZKCIYUY5EFVENL5A4Y4W"; adroll_pix_id = "TDS5Y5GIT5CCPHEFS26KIG"; adroll_version = "2.0"; adroll_current_page = "other"; adroll_currency = "USD"; adroll_language = "en_US";
Login
Remember Me
Forgot Password?
Create a new account
Look Up Your Favorite Instructor
Alec Baulding
Alberto Serrano
Alexa Yanes
Alex Humen
Andrew Tackett
Andris Brunovskis
Andy Varela
Gannon Lang
Ari Goldman
Austin Fraley
Matt Edgington
Victor Hugo
Breylor Grout
Brianna Ste-Marie
Katie&Bendy Casimir
Chad George
Chad Hawkins
Colton Smith
Darin Conner
Danny Stolfi
Danny Maira
Darryl Christian
Dean Lister
Diego Santana
Drew Weatherhead
Edwin Najmi
Elder Cruz
Electrum Performance
Eli Knight
Felipe Pena
Ffion Davies
Gabe Tuttle
Gabriel Sousa
Gabriel Arges
Gianni Grippo
Gezary Matuda
Grace Gundrum
Azamat Hamzathanov
Josh Hinger
Hugo Marques
Igor Paiva
Jake MacKenzie
Jake Watson
James Puopolo
James O'Connor
Jessica Penne
JM Holland
John Salter
Jon Calestine
Jon Blank
Josh Cisneros
JT Torres
kaylapattersonjj
Keenan Cornelius
Kelsey Legion
Kenji Johnston
Kristian Woodmansee
Kyle Jackson
Leon Larman
Levi Jones Leary
Lucas Barbosa
Malachy Friedman
Manuel Ribamar
Marcus Phelan
Margot Ciccarelli
Marvin Castell
Matheus Luna
Michael Egley
Michael Liera
Miha Perhavec
Mike Salazar
Mike Gardner
Nakapan Phungephorn
Nathalie Ribeiro
Nathan Mendelsohn
Nathiely De Jesus
Nick Salles And Danny Maira
Nick Schrock
Nick Ronan
Owen Livesey
Paulo Filho
Paulo Marmund
Paulo Miyao
Peter Iacavazzi
Renato Canuto
Richard Bukovcsan
Robert Drysdale
Romulo Barral
Shane Fishman
Sloan Clymer
Tameem Hamoui
Tomer Alroy
Tommy Langaker
Tyler VanKill
Vlad Koulikov
William Tackett
Yiyo Moussa
zanetta poretti
Zach Maslany
Arther Zuka
Become an Instructor
Best Sellers
Discover our all time best sellers with guaranteed value.
For Beginners
Discover the courses perfect for beginners. White belts, start here.
Latest Courses
Explore the hottest courses from our newest instructors.
Gi Courses
Learn from some of the fiercest warriors to ever put on a kimono.
Nogi Courses
No gi, no problem. Learn everything from wrestling to leglocks.
Submissions
Dive into our courses focusing primarily on submissions.
Jiu Jitsu X is better
enjoyed in our mobile app.
Download App
Jiu Jitsu X is better
enjoyed in our mobile app.
Download App
Insert/edit link
Close
Enter the destination URL
URL
Link Text
Open link in a new tab
Or link to existing content
Search
No search term specified. Showing recent items.
Search or use up and down arrow keys to select an item.
Cancel