4 Awesome Sandbag Exercises for Grapplers


sandbag exercises

A Quick Message to You

Before I get into this one, I wanted to put out a quick message simply asking you what it is you’d like to see on here? What are the things you’re struggling with? The things you’d like me to write about? The things you’d like to see more of or less of? 

I ask simply because this site isn’t for me – it’s for you guys. To help you out in anyway I can. A big part of that is you letting me know the things you’re after, need help with or are stuck on. 

There are plenty of ways to get hold of me. Either email, Instagram, Twitter or comment down below. I truly look forward to hearing from you guys! Enough rambling… Onto the scheduled post… 

The sandbag is a wonderful tool I’ve written about countless times before.

When I’m coaching, I’m constantly looking for patterns and trends that bring about the greatest successes.

When it comes to the sandbag and grapplers, there are a few big movements that very effectively cover basic movement patterns and have a remarkable effect on grappling specific strength, fitness and toughness.

Here, I have what I’ve found to be the best tetrad (a fancy way of saying “four” I’ve wanted to use for some time…) of sandbag exercises for the grapplers.

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Kettlebells for BJJ – The Perfect Combination?

kettlebells for bjj

Although I’m far from dogmatic when it comes to training tools and methodologies, there are a few patterns that appear to work – One of them is kettlebells for BJJ.

Predominantly the fitness industry is dominated by bodybuilding training protocols and mind-sets. There has been a shift recently to more movement based fitness, which is great, but still they’re not the best way to train grapplers.

I’m not completely discounting the industry. There are clearly modalities and methods that have proven to work and have been crafted through years of work, but on the whole, fighters, specifically BJJ players, need a little more.

Fighters need a big gas tank. They need strength, albeit not maximal strength, but rather a sustainable strength that can be called upon time and time again, over an extended time frame. Fighters need power, muscular endurance, grip strength, hip strength, core strength, stability, speed and total body awareness.

To train all these elements can be a difficult task, but in my experience, the kettlebells offer up a great piece of gear that’s compact, transportable and fits the needs of the BJJ player well.

Below, I have five movements perfect for the BJJ player utilizing the power of the kettlebell.

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8 Principles of BJJ Strength and Conditioning

When it comes to BJJ strength and conditioning, certain principles are needed.

Oh, and look, I want to dispel something right away. I know there are those who wholeheartedly believe that if you want to get better at BJJ, you need to just spend more time on the mats.

I couldn’t agree more. That statement does hold truth to it.

The simple answer is, the more time on the mats the better.

More time drilling. More time rolling. More time learning.

Yes, yes, yes.

Spending maximum time on the mats is essential for well-rounded development.

Strength and conditioning is supplemental.

If you look at any elite grappler though, they’ll have a strength and conditioning routine in place. This strength and conditioning work, while it doesn’t make them champions in the weight room, does allow them to move better, feel stronger, roll longer and helps them to augment their game plans more readily.

Implement the following principles in your BJJ strength and conditioning and you’ll soon reap the same benefits.

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Simple, yet Savagely Effective Travel Conditioning Workout

Conditioning Workout

Simple, yet Savagely Effective Travel Conditioning Workout

There are a select few big reasons people tend to not do any form of strength and conditioning work. Money and time are the big ones, which I’ve actually already written about here. The third, less common, but I still hear frequently is “I can’t train when I travel”, or at least a sentiment to that effect.

The key to fitness, health, performance, strength and conditioning is staying consistent over the long-haul.

Being consistent with training when around your home base is one thing, but if the momentum shifts to inactivity during travel, then you’re seriously hurting your long term progress.

I know I mention this over-and-over, but I like to keep things as simple as possible. Over complicating things never ends well. Simplicity, consistency, mastery and grace will always be kings.

The following is my go-to when on the road.

It’s a simple, yet a savagely effective conditioning workout.

I’ve heard the term “minimalist conditioning” used previously and I can’t think of a better term for this.

It works.

It works incredibly well. View Post

3 Things that are Sabotaging your Diet and Fat-loss

Kettlebell Swings Fat loss

Look, I’m far from a “diet” guy.

I’m admittedly an amateur in the nutritional, fat loss and dietary realm.

I’m a strength coach.

I teach movements and get people stronger. By people I mean everyday people, as well as combat athletes – Grapplers, MMA guys, BJJ players and the like.

When it comes to diets I’m of the mind-set that pretty much any will work when one, it’s strictly adhered to, two it’s given the time to work (yes, things take time to work…) and three, the three things below are avoided. View Post