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The Best 3 Day Lifting Split For BJJ (Condensed Conjugate For Combat Sports Athleticism!) — Transcript

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0:00What is the most optimal way to schedule
0:02a three-day condensed conjugate split
0:04with jujitsu training? [music] The
0:06conjugate system is the best way to
0:08train if you want to get brutally
0:09strong, if you want to pack on slabs of
0:11muscle, if you want to improve your
0:12conditioning, if you want to be a better
0:14grappling athlete, the conjugate system
0:16is the best form of training that I
0:18found to work for just about any athlete
0:21and there's a lot of reasons why.
0:24What's going on everybody? Welcome to
0:26another episode of the Settler Strength
0:27Podcast. Got another coach J Q&A coming
0:32at you. Got a quite a few awesome
0:34questions that I'm excited to tackle
0:36today. Let's start with the first one.
0:39What is the most optimal way to schedule
0:41a three-day condensed conjugate split
0:43with jujitsu training?
0:45I firmly believe that the conjugate
0:47system is the best way to train if you
0:49want to get brutally strong, if you want
0:51to pack on slabs of muscle, if you want
0:52to improve your conditioning, if you
0:54want to be a better grappling athlete,
0:56the conjugate system is the best form of
0:58training that I found to work for just
1:00about any athlete and there's a lot of
1:02reasons why. The condensed conjugate
1:05split, uh before we break down exactly
1:07the most optimal way to organize it
1:09throughout the week, I think it's
1:10important that we look at where does it
1:12come from?
1:14And kind of what are the main
1:15principles? So, very, very quickly, I've
1:18done much longer at length videos
1:21breaking down the conjugate system, but
1:23the conjugate system has three main
1:25methods of training, the max effort
1:27method, the dynamic effort method and
1:29the repetition effort method. Now, the
1:31max effort method, simplest way to
1:33understand that is that that is where
1:34we're trying to just lift heavy ass
1:36weight. We're trying to grind against
1:38some heavy ass weights, really stimulate
1:41our body to produce a lot of force
1:42against an insane amount of resistance.
1:45This is going to help recruit big,
1:47powerful muscle fibers, motor units,
1:49improve the the synchronicity of our
1:51muscles working together to produce high
1:53amounts of force against heavy
1:55resistance. That's the max effort
1:57method. Typically, that includes using
2:00some sort of some sort of compound lift
2:02for the upper and or lower body working
2:04up to a one to five rep max. Now, the
2:07dynamic effort method is kind of on the
2:09opposite end of the spectrum. That is
2:10where we're taking submaximal weights
2:12and we're trying to move them as fast
2:15and as violently explosive as possible.
2:18And typically, how that works is you're
2:20doing some, you know, compound movements
2:22or maybe even some like full body
2:24movements that are very, very, very fast
2:26and explosive and they look fast and
2:28explosive. While the max effort stuff,
2:30you might be grinding on a deadlift or
2:33grinding on a floor press or bench
2:35press, but when you do the dynamic
2:36effort work, it's really fast, it's
2:38really snappy, really explosive. Now,
2:42those kind of tackle both ends of the
2:43spectrum and the repetition effort
2:45method, I like to say, is the glue that
2:48holds those other two methods together.
2:50We're taking submaximal weights, so
2:52we're not maxing out on anything,
2:54really. And we're not necessarily trying
2:56to move them as explosively as possible,
2:58but we're taking submaximal weights and
3:00lifting them for a lot of sets and a lot
3:02of reps. This is where we can really
3:04start to tweak the training a little bit
3:06to focus a little bit more towards
3:08either continuing strength development,
3:11continuing to stimulate muscle growth,
3:13working on any sort of weaknesses that
3:15we have in our body or muscular
3:18imbalances. And this is also where we
3:20can do some general physical
3:21preparedness and work capacity stuff.
3:23Now, we have those three methods and the
3:26way that you would want to structure
3:29these three methods in the condensed
3:30conjugate split, if you're going to be
3:32doing it for three days, there are two
3:34versions of a three-day condensed
3:36conjugate split that you can use. And
3:38this really depends on kind of what your
3:39goals are.
3:41So, the first one is let's call this uh
3:45three-day condensed conjugate split
3:47version A.
3:48Day one is going to be a max effort
3:50lower, dynamic effort upper workout. So,
3:54this is a workout where you do something
3:56really, really heavy for the lower body,
3:58something really fast and explosive for
4:01the upper body. Day two would look very
4:03similar except you would just flip it on
4:05its head. So, you would do something
4:07really heavy for the upper body, really
4:09fast and explosive for the lower body.
4:12Day three, that is just going to be all
4:14repetition effort work and you can kind
4:16of tweak that third workout to work on
4:19whatever you want really. So, that can
4:20be
4:21to stimulate more hypertrophy, that can
4:24be to stimulate some general physical
4:25preparedness, some work capacity stuff,
4:27that can be working on specific weak
4:29points that you have as an athlete. You
4:31would save repetition effort work for
4:33that third day.
4:35Now, the other variation that you can
4:36use, three-day condensed conjugate split
4:38version B, is going to be day one, max
4:41effort lower. So, it's just all heavy
4:43work for the lower body. Day two is
4:46going to be max effort upper. So, all
4:47heavy work for the upper body. Day three
4:50would be a full body dynamic effort
4:52training session. Uh this is actually
4:54something that Dante Leon was talking
4:56about on the podcast. Dante talked about
4:58how
4:59uh the sessions that they do, one of the
5:01sessions that they do at Westside, is
5:03that full body dynamic effort training
5:05session. Do you guys want to hear more
5:07about how Dante Leon, literally one of
5:09the best grapplers in the entire world
5:11and probably pound for pound the
5:13strongest grappler on planet Earth right
5:14now, if you want to hear about how he
5:16trains and how he structures conjugate
5:18training with his own
5:21preparation for competition and all that
5:22stuff, go check out that uh podcast or
5:25go check out that interview that I did
5:27on my podcast.
5:29Um but that being said,
5:31so depending on what your goals are, you
5:33can kind of pick one of those two
5:34variations of that three-day condensed
5:36conjugate split. If you're someone who
5:39wants to pack on slabs of muscle and you
5:41just want to get absolutely jacked, I
5:43would strongly suggest using three-day
5:46condensed conjugate split version A.
5:48This is actually the exact same format
5:50that I use in my Matt Jacked training
5:52program, which is now live on the
5:54Strength Matrix training app. If you
5:56want in 12 weeks to maximize muscle
5:58growth, check out Matt Jacked. It's a
6:00three-day condensed conjugate split
6:02training program designed to help you
6:04maximize your muscle growth as a
6:05grappling athlete. And we use that
6:07three-day condensed conjugate split that
6:09I just broke down. So, on day one,
6:11you're going to do max effort lower,
6:14dynamic effort upper. So, you're going
6:15to do some form of heavy compound lift
6:17for the lower body, one or two secondary
6:20lifts for the lower body after that,
6:21then you move into the stuff that's fast
6:23and explosive for the upper body. Day
6:26two is going to be similar format, but
6:28just flip-flopped. So, you're going to
6:29do something heavy for the upper body,
6:32one or two secondary movements, then you
6:34move into your fast and explosive power
6:36stuff for the lower body. Day three, the
6:40the program the program is called Matt
6:42Jacked. So, day three is literally
6:44literally going to be are jacked and
6:46tanned day. This is classic hypertrophy
6:48training. We're chasing a crazy pump.
6:51We're stimulating as much muscle growth
6:52as possible.
6:54That is how I structured Matt Jacked
6:56using that three-day condensed conjugate
6:58split that we just talked about. Now,
7:00for someone that is wanting to do
7:03not necessarily that they don't want to
7:04build muscle, but maybe they're chasing
7:06a little bit more well-rounded
7:08athleticism. They're trying to have a
7:10little bit more of an even balance
7:11between hypertrophy, explosive power,
7:14strength development, and or they're
7:16prepping for competition, you could use
7:18three-day condensed conjugate version B.
7:21So, day one max effort lower, day two
7:23max effort upper, day three full body
7:26dynamic effort. This is the training
7:28split that I used in the Bracket
7:29Smashing Reloaded program, and that's
7:31one of my favorite training programs for
7:33competitive athletes. So, if you're
7:35competitive grappler, you want to get
7:37brutally strong, you still want to
7:38stimulate some muscle growth, you want
7:40to get violently explosive, and you want
7:42to improve your conditioning, check out
7:43bracket smasher reloaded. That's another
7:45training program that's also available
7:47inside the strength matrix. That one, if
7:49you're a strength matrix member, it's
7:51inside the strength matrix vault. It's
7:52one of the OG programs from back in the
7:54day that is one of my all-time favorite
7:56programs that I've ever done. So, you
7:58have those two options. Now, how can we
8:00structure that with your jiu-jitsu
8:02training?
8:04I'm a firm believer that you should be
8:06training
8:07as often and as hard as you can in the
8:09gym just as long as it doesn't have a
8:12negative impact on your jiu-jitsu
8:14training. So, if you're going to
8:17jiu-jitsu 3 days a week and you go to
8:19the gym 3 days a week, so say you go to
8:21the gym Monday, Wednesday, Friday
8:23and you go to jiu-jitsu Tuesday,
8:24Thursday, Saturday.
8:26I think that's a pretty fair,
8:28you know, training setup to have. You
8:30have 6 days of training doing one
8:31session a day, then that seventh day
8:34you have a complete rest day. That's a
8:36pretty good format, I would say.
8:38What I would do is I would pick which
8:41days are going to be your high stimulus
8:44jiu-jitsu days cuz you can't go all gas
8:47no brakes every single day for 6 days in
8:49a row and expect to have the same level
8:52of quality output towards the end of the
8:55week. You are going to accumulate some
8:57of that fatigue and it's important to
8:59keep that in mind and not necessarily
9:02that you need to have rest days in the
9:04middle of the week. Sometimes that may
9:06be needed, but you just have to make
9:07sure that you're dialing up intensity
9:10and dialing down intensity so that way
9:12you still have good energy towards the
9:14end of the week. So, for example,
9:16the max effort lower training day, so
9:19whether you're doing all max effort
9:20lower or whether you're doing a combo of
9:22max effort lower dynamic effort upper,
9:24that's a pretty big training day. It's
9:26like heavy squats, heavy deadlifts,
9:28heavy lunges,
9:29Bulgarian split squats, like it's a
9:31gnarly workout.
9:33So, if that's on Monday, you already
9:35know like Monday is going to be pretty
9:37tough.
9:38Tuesday, you're probably going to be a
9:40little bit sore from the workout that
9:41you did on Monday. And so what I would
9:44suggest is making that Tuesday jiu-jitsu
9:46session lower stimulus. That doesn't
9:48mean that you have to like take it
9:50really really light or anything like
9:51that. Just means that you're not going
9:53to be going as hard as you possibly
9:55could. Wednesday, you're going to do
9:57your next workout which is either max
10:00effort upper or a combo of max effort
10:02upper dynamic effort lower.
10:04In that workout you might still be a
10:06little bit sore, but it's not going to
10:08be as
10:10globally taxing as that big lower body
10:13workout. Which means that on Thursday,
10:16probably feel a little bit more fresh
10:18going into jiu-jitsu going into
10:20jiu-jitsu compared to how you felt on
10:21Tuesday. So Thursday might actually be a
10:24really good day to like crank up the
10:26intensity at jiu-jitsu. Then Friday,
10:29that day kind of varies. You're either
10:31going to do a full body dynamic effort
10:33day or a full body jacked and tanned
10:35day.
10:36Those each of those workouts can be
10:38modified to fit what your needs are as
10:41an athlete. So if you go to open mat on
10:44Saturday
10:45and you want open mat to be really
10:47really high intensity, maybe that's like
10:48your your comp day or comp class, well
10:51then maybe you make Friday's a workout a
10:53lower
10:54lower stimulus jacked and tanned day or
10:57a lower stimulus dynamic effort day.
10:59There's so many different ways that you
11:00can do that and I've I've talked about
11:02that for both of those in different
11:05podcast episodes and inside the strength
11:07matrix. So definitely check those out.
11:09But that way you're able to like pull
11:12back just a little bit on Friday, so
11:14that way you have energy to still go
11:16hard in the paint on Saturday. Now, this
11:19is something what really what I'm
11:20talking about is something called auto
11:22regulation and
11:25undulating periodization. So those are
11:27couple fancy words. Auto regulation just
11:29base is it's more than just like oh how
11:32do I feel today? Oh, I feel excited to
11:34train. I'm going to go hard. Oh, I feel
11:36kind of down in the dumps. I'm not going
11:37to train hard. That's not auto
11:39regulation. I mean,
11:41that's kind of a part of it, but it's
11:42not
11:43it doesn't encapsulate the whole
11:44picture, I would say, or doesn't paint
11:46the full picture. Auto regulation really
11:48comes down to, okay, how prepared is my
11:50body to give the best effort for the
11:54intent that I have for this training
11:55session?
11:56And if it's not prepared to match that
11:58intent, what changes do I need to make
12:01so that way those things are aligned?
12:03So, for example, say like
12:06say you work a night shift. I've worked
12:07with a bunch of people who have worked
12:09night shifts and I don't envy any of
12:10those people. Night shifts seem really,
12:12really tough. But say you work a night
12:15shift. You're a cop, you work a night
12:17shift, you just had like the craziest
12:1812-hour shift of work. On the on paper,
12:22you're supposed to do a big max effort
12:24deadlift session the next day.
12:27Auto regulation basically comes in and
12:29says, "Hey, are you best prepared to
12:31match the intent of this workout based
12:33on what you just did?" Probably not.
12:35You're probably sleep deprived, you're
12:37probably pretty fatigued. Your nervous
12:39system's probably not in the best spot
12:42to like rip some heavy deadlifts and
12:44work up to a max. It would be better if
12:46you'd maybe did something that's a
12:47little bit less central nervous system
12:51taxing or so intense on the nervous
12:54system. So, maybe doing some lighter
12:56creatine work, maybe doing some active I
12:58don't want to say active recovery it uh
13:01cuz
13:01even that term can get to misconstrued a
13:03lot, but maybe do some like really,
13:05really low intensity sled work just to
13:07get lots of blood flow going, maybe do
13:09some contrast work between the sauna and
13:11the cold plunge. And then maybe the
13:13following day, that's when you go into
13:16something a little bit more intense.
13:18That is kind of what auto regulation is.
13:20You're taking
13:21your current state, what you're
13:23currently
13:24ready and prepared and available to do,
13:27and making sure that that matches up
13:29well with your training. Now, does that
13:31mean that you need to be a pansy and
13:33like always avoid training hard when you
13:36don't feel like it? No, that's not what
13:37I'm saying. Don't be a pansy. But,
13:40you just want to make sure that you're
13:41taking all those different things into
13:44account. You want to try to
13:46meet the level of the intent for the
13:48workout, but sometimes it's just not
13:50there, and sometimes you need to make
13:51changes as needed. So, kind of a
13:53long-winded answer to talk about what's
13:55the most optimal way to schedule a 3-day
13:57condensed conjugate split, but hopefully
13:59that kind of paints a little bit of a
14:01better picture on how you can structure
14:02those things. If you want more clarity,
14:06and if you want a full guide on how to
14:08use the condensed conjugate training
14:09system specifically for jujitsu, I
14:12strongly suggest you check out the
14:14Strength Matrix. We have a whole bunch
14:17of condensed conjugate training programs
14:18in there. We got condensed conjugate
14:20programs focused on competition prep,
14:23hypertrophy,
14:24uh different things that you can do to
14:26kind of like build out all areas of your
14:28athleticism simultaneously. There's a
14:30ton of condensed conjugate and not even
14:32condensed conjugate, but like other
14:34forms of conjugate as well that are
14:36inside the Strength Matrix. So,
14:37definitely check that out if that's
14:39something you're interested in.
14:41Next question from
14:43Oh, the
14:44the last question was from Thomas. This
14:46next question is from Seb. Uh hey, man.
14:49I've been curious about your opinion on
14:51pistol squats for grapplers. Pistol
14:54squats are really fun. They're a great
14:56exercise. Um
14:58I think they're
15:00more I I don't want to say that they're
15:02not a strength exercise cuz they can
15:03help you get stronger, but I'd say the
15:05greatest value of a pistol squat comes
15:08from the benefits that it can have for
15:10your mobility and how it can help test
15:12your mobility. Uh when I was really into
15:14CrossFit in high school, I loved pistol
15:16squats. Pistol squats is like a really
15:18fun party trick. Like like can anyone do
15:20this? And of course, like if no one's
15:21done a pistol squat, it's really hard um
15:24cuz there's like a lot of balance and
15:25stuff that goes into it. But,
15:27pistol squats can be a great thing. I
15:30think they're just a great skill to
15:31build. So, if you can't do a pistol
15:32squat, you should probably improve your
15:34mobility and improve your stability to
15:37the point where you can do a pistol
15:38squat. Does it need to be a main
15:41exercise or a main movement in your
15:43workouts? No. And the main reason being
15:45is that it's too unstable to really get
15:50a ton of strength adaptations. It's
15:52great for mobility, great for stability,
15:54not great for maximal strength.
15:57So, if you a great example would be like
16:00if you want to build incredibly powerful
16:03and incredibly strong shoulders, you
16:05probably don't want to do a Turkish
16:08get-up.
16:09Why? Well, like how much weight could
16:12you really load up on a Turkish get-up
16:14if you want to get really crazy strong?
16:17Not that much weight.
16:19A huge part of that is because it's such
16:21an unstable movement compared to
16:23something like a barbell overhead press
16:25or even a landmine overhead press.
16:28So, when it comes to building strength,
16:30we want to find exercises that are a
16:33good blend of challenging stability in
16:36an appropriate way, but not challenging
16:39stability so much that we can't load up
16:41a lot of good weight and get a good
16:42training stimulus.
16:44A good example would be
16:46most people can bench press way more
16:48than they can use with a dumbbell bench
16:50press. That's not to say that dumbbell
16:52bench press is bad, but that little bit
16:54of instability is okay because it allows
16:58us to still load up quite a bit of
16:59weight cuz it's not the most unstable
17:02thing ever. But, when compared to a
17:04bench press, bench press is much more
17:05stable because the bar is connected
17:07between our hands and all that stuff.
17:09So, pistol squats can be a great warm-up
17:12exercise, it can be a great accessory
17:14exercise, they're probably not going to
17:15be great for building maximal strength,
17:18but that's okay. They're still a fun
17:20exercise to mix in.
17:22Uh next question, what supplements do
17:25you take? So, I did a a podcast probably
17:29almost a year ago to the day on the full
17:32list of supplements that I take and
17:34since then I've added a couple more
17:35things, but that podcast, I think it's
17:38episode 23.
17:40I think Yeah, I think it's episode 23.
17:42It's been a while. But I take a whole
17:44bunch of different supplements and
17:45that's not to say that like
17:48I mean, I do love supplements. I think
17:49they're I think the whole topic of
17:51supplements is really fun, but I think
17:54it's important when thinking about
17:55supplements
17:56to look at, okay, what is the desired
17:59outcome that I want or what is the goal
18:01or what is the intent and does this
18:04supplement match the intent? A classic
18:07example would be something like
18:08caffeine. I love caffeine. I had
18:10caffeine before I recorded this podcast.
18:12I got stuff on my desk here. Uh I got
18:16this thing Blue Cannatine from
18:17Troscriptions. This has a little bit of
18:19caffeine in there along with methylene
18:21blue and a little bit of nicotine and
18:23some other dope stuff. Like caffeine is
18:25great. However, caffeine isn't just
18:28something that you can throw at every
18:30problem because too much caffeine is not
18:32good and even a little bit of caffeine
18:35may not be the best thing depending on
18:37what you're doing. So,
18:39caffeine is very stimulatory. It gets
18:42you really amped up. If you're not
18:44careful with it, it can really mess with
18:46your sleep. So, if you're going to be
18:48training jiu jitsu in the evening,
18:50using caffeine probably isn't the best
18:53option because yeah, it's going to give
18:54you a little bit more energy and a
18:55little bit of a cognitive boost
18:58for that evening jiu jitsu session, but
18:59it comes at the cost of your sleep,
19:01which then is kind of counterintuitive
19:03because you're not able to recover as
19:04well from the session that you just did.
19:06If you were to train in the morning,
19:08caffeine might actually be pretty good
19:10cuz you got plenty of time to kind of
19:12process and and work through all that
19:14caffeine and not have it impact your
19:16sleep as much. Now, caffeine
19:19uh a little bit of caffeine can be
19:20great, but if you have too much
19:21caffeine, you end up at least for me,
19:23I'll speak for myself, you end up or I
19:26feel like I get a little too spazzy. I
19:28get a little too twitchy.
19:30Um I'm I feel like I'm either too fast
19:33or too slow. Like my timing is off on
19:35certain things. I feel kind of
19:36scatterbrained. Sometimes, you know, I
19:38start to feel a little bit more anxious.
19:40So, if I'm having issues with
19:41performance, I don't necessarily want to
19:43add more caffeine. Depending on the
19:45workout, caffeine may even be
19:47counterintuitive.
19:49If I'm going to be doing some really
19:51steady
19:52conditioning where I want to keep the
19:55pace pretty chill but for a long period
19:57of time, caffeine probably may it might
20:00not even be something I should use at
20:02all cuz caffeine is just naturally going
20:04to get me to want to push a little bit
20:06harder or run a little bit faster early
20:09on. I might be a little too stimmed up
20:12at the start of that conditioning
20:14session and then kind of, you know,
20:16crash and burn towards the end. So, when
20:18it comes to supplements, it's important
20:20to think about, "Okay, what is the
20:22training session that I'm doing and what
20:24is the best tool for the job?" I just
20:26mentioned I got the stuff from Trogly
20:28Scriptions. Shout out Trogly Scriptions.
20:30They actually just uh
20:32uh was able to get set up with them.
20:34I've been using their methylene blue
20:35products for years and I just got set up
20:37with them as an affiliate. So, if you
20:39want to get 10% off at Trogly
20:40Scriptions, you can use the code coach
20:42J, I believe, at checkout and that'll
20:44get you 10% off. I put the link in the
20:46description. But, I got three different
20:50Not that this is an ad for Trogly
20:51Scriptions or anything, but they sent me
20:53three different types of
20:55products which I've been using and
20:56they're all different and they all have
20:58different use cases. So, even though
21:00there's some overlap, like this right
21:02here is just straight methylene blue.
21:05Uh that's their just blue product. This
21:07right here is called Blue Cannatine.
21:09This has
21:10methylene blue,
21:12CBD, caffeine, and nicotine. And then
21:15this right here is Tro Z, which is for
21:18sleep. Some of those things have
21:21crossover with their ingredients, but
21:24they're all used for completely
21:25different things. So, I can't just spam
21:28methylene blue for everything. I can't
21:30split just spam Blue Cannatine for
21:32everything cuz it has nicotine and
21:33caffeine in it. And I probably wouldn't
21:35want to spam the Tro Z for everything
21:37cuz then I would just get really sleepy.
21:39But,
21:40you want to look at what is the best use
21:42case for each thing. So, for me today,
21:46I'm recording two podcasts today. I got
21:49a bunch of work to get done.
21:51I haven't had any coffee yet, and I
21:52freaking love coffee so much. Like, it's
21:55like
21:56if I wasn't podcasting, if I wasn't a
21:58strength coach, I might be a barista cuz
22:01I love coffee that much. All that being
22:03said, I wanted the cognitive boost and
22:05the the energy boost
22:07from the caffeine, but I wanted to get
22:10it from coffee. I didn't want to stack
22:12something like Blue Cannatine, which has
22:14caffeine in it, with coffee, which has
22:16even more caffeine in it. So, instead, I
22:18had a double shot of espresso and had
22:20some methylene blue. Now, if I were to
22:22maybe do a go out for a really long run
22:27or I wanted to do like a longer
22:29conditioning session that's like 45-60
22:31minutes, maybe I would use something
22:34like just methylene blue because it
22:36doesn't have the caffeine in there, but
22:38it does give me a little bit of an
22:39energy boost. One of my favorite
22:41combinations to use for runs, which I
22:45I haven't done much running lately, but
22:46I was a big fan of using injectable
22:48L-carnitine and methylene blue.
22:50Methylene blue is going to help with
22:52mitochondrial function so that we can
22:53get a little bit better energy
22:55production.
22:57L-carnitine is great for mitochondrial
22:59health because of how it helps shuttle
23:01waste products out of the mitochondria
23:03and helps use helps utilize fat as a
23:06fuel source. So, both of those two
23:08things together, I felt like I was an
23:10energy producing machine. And on a run,
23:13it was awesome. It felt absolutely
23:15great.
23:16But maybe I'm not having coffee or maybe
23:18I'm not at a place where I'm going to be
23:21uh
23:23like uh for lack of a better term, like
23:24I'm pretty picky about my coffee. So,
23:26like if there's not a good coffee shop
23:27nearby, and it's like, okay, well, I'm
23:29not going to get caffeine from that
23:31place over there because that coffee
23:33kind of blows. So, if that's the case,
23:35then yeah, maybe I would use something
23:36like blue cantine which has the
23:38methylene blue and the caffeine in it
23:40together.
23:41And then in other cases, like when I
23:43need a little bit of a of a boost for my
23:45sleep, not every time, maybe I'll use
23:47something like Troozie which has
23:50melatonin, cordyceps, 5-HTP, adenosine,
23:54CBD, CBN, argerine,
23:58bunch of dope stuff. So, all that to say
24:01like there are three I have three
24:03different things here, all from the same
24:05company, and they all have different use
24:07cases. And these are just three things
24:10amongst like 20 other different
24:11supplements that I have. And so, to
24:13really drive the point home, it's
24:15important that you look at what is the
24:18task in front of you, what is the type
24:20of session that you're doing, whether
24:21it's a workout session, whether it's a
24:23jiu-jitsu session, whether it's a
24:25podcasting session. What is the task,
24:27and then what is the best tool for the
24:29job so you can complete that task. And
24:32sometimes I think with supplements,
24:34people look at supplements as a way to
24:36fix
24:37like just quickly fix certain problems
24:40without necessarily thinking, okay, is
24:41this the best tool for the job? I'm
24:43really tired, I need more caffeine. I
24:45have a hard time sleeping, I need to
24:46slam more melatonin. I uh
24:49have bad you know, don't have good
24:51workouts, I just take a pre-workout,
24:54that'll fix everything. And I think it's
24:56really important that we take things one
24:58step deeper, maybe even multiple steps
25:00deeper to really get a good
25:02understanding of okay, what's the best
25:03tool for the job?
25:06Uh next question from Carlos, how to
25:08implement plyos into our strength and
25:10conditioning schedule? So, plyometrics
25:13are fantastic exercises. Every single
25:15grappling athlete should be doing some
25:18form of plyometric training, but there's
25:19varying levels of plyometrics. There are
25:22some plyometrics that can be great for
25:24your warm-ups. There are other
25:25plyometrics that are great for like main
25:28dynamic effort movements.
25:30There are other plyometrics that
25:32depending on your level of athleticism,
25:34you should probably stay away from.
25:36And probably take some time to
25:40like work up to that.
25:42So,
25:43how I would structure them into a
25:45typical strength and conditioning
25:47schedule is I would put some low
25:49intensity plyometrics
25:51pretty much in every single warm-up. Um
25:54doesn't have to be in every single
25:55warm-up, but I don't think it's it's not
25:56going to hurt to include them in every
25:58warm-up. And by low level plyometrics,
26:00I'm talking about things like jump
26:02ropes, uh skipping, standing hops, maybe
26:06even like some upper body plyometrics of
26:08like some getting one of those bouncier
26:11med balls and like doing some chest
26:13passes
26:14against the wall.
26:15Um you could also do some AFSM exercises
26:19or antagonistically facilitated
26:21specialized method exercises.
26:24Um I might have some videos on my
26:25YouTube channel
26:27breaking those down, but if you've done
26:28the Matt Jacked training program, you
26:30definitely know what I'm talking about
26:31with the AFSM
26:33uh exercises. But those are imagine like
26:36if you're going to do AFSM for your
26:38shoulder,
26:39you set up a band in a squat rack like
26:42on the J-hooks. You put your arm between
26:45the band. So, part of the band is on
26:47your wrist, the other part of the band
26:48is on the like the bottom of your um the
26:51bottom of your wrist.
26:52and when you lift your arm up, you hit
26:55some band tension, and that band tension
26:57is going to snap your arm back down. But
26:59then as you your arm snaps back down,
27:02and you pull your arm down, you also get
27:05band tension. So then you kind of like
27:06get caught in this cycle where you pull
27:09your arm up really hard and fast, and
27:11then snap it back down, and you do that
27:13really really quickly.
27:15So your muscles are
27:17very very very quickly contracting and
27:21relaxing simultaneously. The most
27:24explosive athletes in the world, and
27:26really just the best athletes in
27:28general,
27:29it's not only that they can recruit
27:32muscles very quickly and produce lots of
27:34force very quickly, but when they
27:36contract a muscle really fast, they can
27:39also quickly relax the opposite muscle.
27:43And so you could you and you
27:45AFSM training or AFSM exercises kind of
27:48help train that quality. So you could
27:51include those in your warm-up as like
27:53some low-level plyometrics, but then you
27:55can also include plyometrics as part of
27:57your dynamic effort work, which I think
27:59is really important. I'm a big fan of
28:01doing things like speed squats, banded
28:04bench press, all that stuff. Like I love
28:07it. But you should also mix in some
28:09plyometric stuff. So like maybe some
28:10kettlebell swings or banded kettlebell
28:12swings, maybe some uh standing broad
28:15jumps for like sets of two or sets of
28:17three, some lateral jumps, plyo
28:19push-ups, band resisted plyo push-ups,
28:21band assisted plyo push-ups.
28:24We already talked about um
28:26medball chest passes. You could do some
28:29other stuff like uh banded uh medball
28:31rotations. The thing with plyometrics is
28:34that they need to be bouncy, they need
28:36to be twitchy, they need to be fast and
28:39explosive. So the difference between
28:42like a box jump and a and a broad jump.
28:45If you're to do three box jumps, box
28:48jumps aren't really a plyometric
28:49exercise because you jump up and then
28:51you step down. So, you're not getting
28:52that fast ground contact time. You're
28:54not like really engaging that stretch
28:57reflex and that rebound on a box jump
29:00unless you're intentionally jumping up
29:02and then jumping off and then as soon as
29:03your feet hit the ground you're bouncing
29:04up and jumping on the box again.
29:07But doing something like a jump rope,
29:10you're constantly your feet are
29:11constantly hitting the ground and then
29:13you're using that elastic energy and
29:15that stretch reflex to help you into the
29:18next rep. You do standing broad jumps,
29:20it's very similar. You do plyo push-ups,
29:23very similar.
29:24Um if you're doing more than one. If you
29:26do one rep of any of these explosive
29:28exercises, it's not really a plyometric
29:31unless you're like um
29:33doing like a depth jump where like you
29:35step off of a box, land, get that
29:38elastic energy and then like bounce up
29:41into the the jump or whatever you're
29:42doing. So,
29:44that's how I would structure things.
29:46Low-level plyos in your warm-ups, higher
29:48intensity plyometrics as your dynamic
29:51effort main movements.
29:54All right.
29:55Um next question, how to prevent CNS
29:59fatigue, central nervous system fatigue.
30:02So,
30:03with central nervous system fatigue,
30:05it's definitely a real thing, but I'll
30:08be honest, most people
30:10don't even get close to really frying
30:13out their central nervous system. It's
30:15just like
30:17there's a big difference between having
30:19true chronic central nervous system
30:22fatigue where you like you remember I
30:24don't know if you guys played Super
30:25Smash Bros. If you're listening to this
30:27podcast, my hope would be that you're
30:28also the type of people that played
30:30Smash Bros. Do you remember what happens
30:32when you hold your shield and you hold
30:34your shield down and it keeps getting
30:36smaller and smaller and smaller then
30:37eventually when your shield runs out you
30:39end up knocking your guy out?
30:41Most people when it comes to their
30:43central nervous system, they most people
30:45don't even get to the point where they
30:46knock themselves out with their shield,
30:48so to speak, and really hit these
30:51extreme levels of central nervous system
30:53fatigue. They're kind of at this place
30:55where
30:56they might get like chronically
30:58under-recovered a little bit, but
31:00they're not
31:02like severely
31:04fatiguing their central nervous system.
31:06And so, I just want to put that out
31:07there cuz I think a lot of times I
31:09again, uh
31:11Khan is the guy's name that asked this
31:12question. I'm not saying that this is
31:14you, Khan, but when people ask about
31:17central nervous system fatigue and I
31:18talk to them and ask them questions
31:20about like what their training's like,
31:22it's like, "Man, like have you just been
31:23like
31:24competing and like,
31:26you know, doing competitions every
31:27weekend, traveling a whole lot, and like
31:29running the this intense high-intensity,
31:32high-stress
31:33um
31:34schedule for like 6 months straight?"
31:37And like, "No, like I just like haven't
31:39been sleeping very well and
31:41I don't really pay attention to my
31:42diet." It's like, "Oh, well, I don't
31:44think your central nervous system is
31:45cooked. I think you just are pretty
31:47under-recovered." So,
31:50central nervous central nervous system
31:52fatigue is a very real thing. I just
31:53think that most people don't really get
31:56to the depth of central nervous system
31:58fatigue um
32:00that they think they are. But
32:02go back to the original question, how to
32:04prevent it? A lot of it comes way before
32:08you even get to that point, and that's
32:10just with sound recovery. So, remember
32:11the two keys to recovery are sound
32:14nutrition
32:15and sound sleep. Those are going to be
32:17the biggest drivers of recovery. There
32:19are other things that can help with
32:20recovery, too, like making sure your
32:22training schedule is organized
32:24optimally, making sure that you're not
32:26doing um dumb stuff with your training
32:29where it's like, "Okay, I'm going to try
32:30to go hard every single day, 6 days a
32:33week straight." Like making sure that
32:35you do what we talked about earlier in
32:36the episode where some days are a little
32:38bit higher stimulus, some days are a
32:40little bit lower stimulus. That allows
32:42you to spread out the fatigue across the
32:43week, allows you to recover a little bit
32:45more between some of those high stimulus
32:47sessions. So,
32:49preventing central nervous system
32:51fatigue comes with making sure you're
32:53eating plenty of protein, making sure
32:54you're eating plenty of calories to
32:55support the training that you're doing,
32:58making sure that you're not If you are
33:00in a fat loss phase, making sure that
33:02you're not pushing that fat loss phase
33:04for so long that you start to run into
33:07uh some issues. This is something that's
33:09uh actually I talked about with John
33:11Heck. He is uh one of the best minds in
33:14nutrition
33:15uh that I've ever talked to. He's coming
33:17on the podcast
33:19in May. We already recorded the episode,
33:21but I think his episode drops in May.
33:22But, he talked about a big mistake that
33:25combat sport athletes will make
33:26sometimes is that they're in this these
33:28super super long cuts where they're like
33:31trying to be in a deficit for like 6
33:33months at a time. It's like that ain't
33:36going to work, man. Like, eventually
33:37your body's going to fight back. And so,
33:39kind of making sure that you have this
33:41phasic structure to where you're in a
33:43little bit of a deficit for a while, and
33:45then you go back to maintenance,
33:46reacclimate to that new low body weight.
33:48Then, when your body's ready, you can go
33:50into a deficit again. So, just making
33:52sure that you're not in in a chronic
33:55calorie deficit is also going to help
33:57preventing central nervous system
33:58fatigue. And then also making sure
34:00you're getting plenty of sleep, making
34:01sure that you're getting not just enough
34:04of quantity of sleep, but also quality
34:08of sleep.
34:09I created a super sleep toolkit. It's
34:11free on the Strength Matrix. You can get
34:13it as part of the Grappler Accelerator
34:15training program. And in there, I give
34:17all of my best sleep tips on how to help
34:20really just all the different levers
34:22that you can pull and all the different
34:23things that you can do to enhance your
34:26quality of sleep as you're also working
34:29on enhancing your quantity of sleep. I
34:32know for me some things that have really
34:33helped have been using magnesium
34:36glycinate before bed,
34:38um trying to clear out any sort of
34:39stressful media or stressful content.
34:42Like I try to stay off my phone. I
34:44definitely try to stay off social media
34:46as much as possible before bed. Um
34:49taking a look at my light environment,
34:50trying to stay away from blue light and
34:52stuff like that. Every once in a while
34:54I'll use something like uh this TroZ
34:56stuff which has melatonin, 5-HTP,
35:00adenosine, some CBD, CBN,
35:03all that stuff. Every once in a while
35:05I'll use something like that if I feel
35:08like I need it. And when I feel like I
35:10need it would be like I've done all my
35:13normal night time routine stuff and I've
35:16say for like 3 nights in a row my night
35:18time routine is on lock, but for
35:20whatever reason I just haven't been
35:22sleeping as good. Like I've been waking
35:23up in the middle of the night uh quite a
35:25few times. I wake up feeling like not
35:28fully rested or not really fully
35:31recovered from what I did the day
35:32before. And by recovered I don't mean
35:35like not having any soreness, but we all
35:36know what having like a good night of
35:39sleep will do even if we're still sore
35:41the next day versus not having a good
35:43night of sleep. And so if I feel like
35:45I'm running on 3 days of pretty poor
35:47sleep, sometimes I'll use something like
35:49the TroZ thing as like a reset button.
35:52Like, okay, I'm going to have something
35:54that is a little bit you know, more
35:56impactful on my sleep to help me just
35:58make sure I get a really good night of
36:00sleep tonight. Then kind of like reset
36:02things, kind of move on from there.
36:05So again, to prevent central nervous
36:08system fatigue, it really just comes
36:09down to
36:10making sure your recovery is on point,
36:12making sure that your sleep, nutrition,
36:14all that stuff is on point. And uh you
36:17should be okay.
36:19All right, next question. When do I know
36:21if I should work on strength or work
36:23capacity? Really it's dependent on what
36:27your goals are and what your own
36:28individual weaknesses are. So,
36:31work capacity and GPP is going to be the
36:34foundation of your athletic pyramid. So,
36:38uh the great Louie Simmons always said
36:40that a pyramid is only as tall as the
36:43width of its base. So, the more you
36:44build out that base foundation of work
36:48capacity, that base foundation of
36:49general physical preparedness, the
36:51higher peak of athleticism that you can
36:54achieve. Now,
36:56when it comes to when you should work on
36:57either one of those things,
36:59you can kind of start wherever, to be
37:01honest. I don't mean to say like uh
37:04it doesn't matter which one you do
37:05first, but if you're weak and you have
37:08low work capacity, take your pick. I
37:10literally do not care which one you
37:11start with cuz either one of those is
37:13going to
37:14significantly help you as an athlete.
37:17But say you're someone who already is
37:20really, really strong. Like say you're a
37:21powerlifter. Uh this is something that I
37:23talked about with Josh Bryant on the
37:25podcast. His episode uh is coming out in
37:27a few weeks. Josh Bryant is a amazing
37:31powerlifting coach and he's been working
37:33with some powerlifters that are now
37:35moving into jiu-jitsu. Now, those
37:38powerlifters, they got strength on lock.
37:40Like they
37:41they already squat 600, 700, 800 lb.
37:44They literally do not need to get any
37:46stronger in their barbell squat for
37:48jiu-jitsu. However, now that they're
37:51moving into jiu-jitsu, they might
37:53actually need to work on their jiu-jitsu
37:55specific work capacity a little bit
37:57more. So, that way they can recover a
37:59little bit faster from the training
38:01rounds, they can recover a little bit
38:02faster from the from session to session
38:05across the week.
38:07That would be the case for them. Now,
38:10let's say there's an opposite example
38:12where someone comes from an endurance
38:15background. Either they did triathlons,
38:17they were a runner, maybe they just did
38:20like some basic 5 Ks and you know, stuff
38:24like that. Like they're not I don't want
38:26to say like they're an ultra-marathon
38:27runner, but they just have focused a lot
38:29more on endurance. If that's the case,
38:32they probably have a pretty good engine
38:34and a pretty good level of work capacity
38:37from a conditioning standpoint. There
38:39may be some more specific muscular
38:41endurance things that they need to work
38:42on, but they're not very strong. Like
38:45they got a good foundation, but the peak
38:47of their athletic pyramid is still not
38:49built out yet. So, in those examples or
38:52in that scenario, I'd say like, yeah,
38:54like just focus on getting strong. Get
38:56crazy strong, get crazy jacked, and
38:59that's going to help you quite a bit.
39:01So,
39:02to go back to the original question,
39:04when do I know if I should work on
39:05strength or work capacity? I'd say I'd
39:08break it up into three categories. If
39:10you don't have any good work capacity
39:12and you're weak as piss, take your pick.
39:14I literally don't care which one you
39:15start with. Just do something. Something
39:17is always better than nothing. I think
39:20it's important that, you know, if you
39:22don't have good work capacity and you
39:24don't have strength, you kind of try to
39:26do something that's going to help you
39:28work a little bit of both cuz you can
39:30work both strength and work capacity at
39:32the same time, just as long as you have
39:34a training program that structures out
39:36those things well. That's something that
39:38I put in the Foundations training
39:40program in the Strength Matrix. It's a
39:42That program really is based around
39:44building a base of strength, increasing
39:46your work capacity, building out some of
39:48your general physical preparedness. So,
39:50you can work on work capacity and
39:51strength at the same time cuz if you
39:53don't have either one of those, you
39:55might as well work on both of those at
39:57the same time. Now, if you're someone
39:59that already has a really, really big
40:01strength advantage,
40:03you come from powerlifting, maybe you
40:05come from football, maybe you come from
40:07another sport that was very strength
40:09dominant. Well, now you're moving into
40:11Jiu-Jitsu where work capacity is going
40:13to need to be brought up a little bit
40:15more, and that's your biggest weakness.
40:17So, yeah, you got to attack that
40:19weakness. Now, if you're on the other
40:20side of the spectrum where you did
40:22marathons, you did triathlons, you're
40:25you're a runner, you have pretty good
40:26endurance, it's like we got to get you
40:28stronger. We got to add some muscle to
40:30your frame, got to get you jacked, got
40:32to get you stronger, so that way you can
40:33hang with these guys that you're rolling
40:35with on the mat.
40:37All right, last question. Are fitness
40:39wearables useful for tracking sleep and
40:41recovery? Are they worth the investment?
40:44And
40:45this is kind of a a weird question for
40:47me to answer because I'm kind of a
40:49cheapskate sometimes, and I figured like
40:52an Oura Ring, I don't need to buy an
40:54Oura Ring. Like that thing's it's cool,
40:57but
40:58I don't really feel like I need to I
41:00need to buy one per se, so I can't
41:02really speak on the fact on on like
41:04whether or not they are worth the
41:06investment. Um what I'm currently using
41:09to kind of track my recovery
41:12is uh
41:13just a a pulse oximeter. So, these
41:15little things you put on your finger,
41:17they track your oxygen concentration in
41:20your or percentage of oxygen in your
41:22blood and your heart rate. So, every
41:25morning when I wake up, I just check my
41:26resting heart rate, and I just see where
41:28it's at, and then I log it on my
41:30spreadsheet, and then I just track the
41:32trends from week to week. So, like right
41:34now, my heart rate's been hanging around
41:36at like
41:37mid-50s, so to speak, which is a little
41:40bit higher than what I would typically
41:42like. I think at my best, my heart rate
41:44was in
41:45like the mid-40s, low-40s, and I'm
41:47working on my conditioning so I can get
41:49it down to that and like making sure
41:52everything else is is good to go on that
41:54front between like my conditioning, my
41:56recovery, and all those things. But that
41:58is just one metric that I use to track
42:01my recovery. Like if I'm
42:04if I
42:05I know that like I'm pretty cooked if
42:08like all throughout the week like Monday
42:09through Thursday,
42:11it's like 50, 52, 51, 50 again, 51. But
42:17then like say the next week, it's like
42:1958, 59, 60, 60, 60, 61.
42:25When I see that big spike in my daily
42:27resting heart rate, that's how I know
42:29like, "Oh man, like
42:31I might not feel like completely
42:33obliterated, but I know that my body is
42:37a little bit less recovered compared to
42:39how it was last week or it's riding a
42:41little bit more fatigue compared to how
42:44it was last week." And so I may need to
42:45make some changes and some adjustments
42:47to
42:48uh address that, so to speak.
42:50Now, if you have something like an Oura
42:52Ring or if you have something like a
42:53Whoop band, they get into heart rate
42:56variability, which is another metric
42:57that you can use to help kind of track
42:59some of your recovery. There's a lot of
43:01great data out there on how recovery
43:04states uh impact your heart rate vari-
43:06variability. As far as tracking sleep,
43:10um those things can track sleep pretty
43:11well to what I understand. Um but at the
43:15same time, I think
43:18I think all that data is helpful. I made
43:19a post about this uh with my friend Joe
43:21Bon uh a few months ago. I think all
43:23that data is helpful, but at times I
43:25think it's it becomes more of a crutch
43:28uh than a tool. Now, this is what
43:30happened with Joe Bon. Joe Bon had a has
43:32a Whoop band and um he came into
43:35training one day and we had a really
43:37good training session. It was awesome.
43:38Like both of us were tired afterwards
43:40and we're like, "Man, like yeah, that
43:41was good."
43:42And he told me, he said, "Man, I almost
43:44didn't come today because I woke up and
43:47my Whoop band said was in the red or
43:49something." And he's like, "Oh man, like
43:51it's in the red. Like
43:53I don't know if I'm going to come train
43:54today." But he he came anyway and we
43:57trained and it was a great training
43:59session.
44:00And I told him, I said, "Honestly, man,
44:01like if you really want to like
44:04like level up, get rid of the Whoop band
44:07for like a month. Like just train and
44:09listen to your body
44:10for a month. Get in tune with what your
44:13body is telling you, with how you're
44:14feeling, and don't let something else
44:16tell you how you should feel that day.
44:18If you wake up and you're feeling good,
44:20but then you look at your Whoop band and
44:22it says, "Oh, you're in the red. You're
44:23under recovered. You need to take an
44:24easy day."
44:26It's like, "Oh, now I'm questioning how
44:28good I felt earlier right when I woke up
44:30when I just did my own internal
44:32assessment." That's not to say that
44:34technology isn't helpful and the these
44:36uh pieces of feedback from technology
44:38aren't helpful, but I think there is a
44:40balance to be had with like us
44:42understanding where our own body is at
44:45and using those things as tools versus
44:47it can be taken way too far where people
44:49just stop training hard, people stop
44:51pushing themselves. They get kind of
44:53soft in my opinion because they feel
44:54like, "Oh, I can't train hard today cuz
44:55my Whoop band said I'm not supposed to."
44:57Like I I think that's ridiculous. So,
45:00um and the person that asked this
45:01question, I I read your message.
45:04So, I know that your situation is uh
45:07quite unique given the some of the
45:08things that you shared. So, I'm not
45:10necessarily necessarily saying that
45:12uh everything I'm saying is specific to
45:15you, but in general, I think from a
45:17general perspective, I think fitness
45:20wearables are really cool.
45:22I personally don't know if they're worth
45:24the investment and I think I'm a prime
45:26example of that because I've never
45:27really invested in one. I got a lot of
45:29friends and a lot of people that
45:31love tracking all that stuff.
45:33Um and I haven't really seen it
45:37make enormous jumps in progress for
45:40them. It's just been more data that we
45:41could use to influence some of the
45:43decisions that we make. And at the same
45:45time, I think there's also something to
45:46be said about us being in tune with our
45:48own body. Now, if you have uh some
45:51pre-existing conditions where having
45:54more data as it pertains to your heart
45:56rate variability, your sleep quality,
45:58your recoverability, all that stuff. If
46:01you have pre-existing conditions where
46:02having more data like that could be
46:04helpful, then yeah, maybe it is worth
46:06the investment. And maybe that is
46:07something that can just further help you
46:11make more informed decisions on how
46:13you're responding to training and what
46:14ultimately works best for you. So, hope
46:17that helps answer your question. That's
46:19it for today's episode of the Squat
46:21University podcast. Thank you guys so
46:22much for submitting your questions. You
46:23guys put in a gang of questions this
46:26week and it was fun to work through all
46:27those. Again,
46:29brand new news that this podcast has now
46:31partnered with TruScriptions, which I'm
46:33super stoked about. I know I was, you
46:35know, yapping about them quite a bit,
46:37but you can get things like TruZees,
46:40Blue Cannatine, methylene blue, or their
46:42Just Blue product. You can get those at
46:44truscriptions.com. You could You could
46:46use code coach J to get 10% off your
46:49order. Thank you guys so much for
46:50tapping in. Lift heavy, roll hard, catch
46:52y'all later. Peace.

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