Bulletproof For BJJ Podcast
Discussions on improving your BJJ, navigating mat-politics and all aspects of the jiu jitsu lifestyle. Multiple weekly episodes for grapplers of any level. Hosted by JT and Joey - Australian jiu jitsu black belts, strength coaches, and creators of Bulletproof For BJJ App. Based out of Sydney, Australia
Bulletproof For BJJ Podcast
The Laziest Way To Get Jacked For BJJ
Well... it's not actually the laziest way. But it may help you become the most consistent version of yourself. When you set achievable goals, you are much less likely to burn out from overtraining jiu jitsu, lifting, and mobility. We shine a new light on how you can get your training in each week and how you can stay in the gym and on the mats.
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A good martial artist does not become tense, but ready. Essentially, at this point, the fight is over, so you pretty much flow with the goal. Who is worthy to be trusted with the secret to limitless power? I'm ready. How you can get stronger training only twice a week. Is that possible, Joe? People doubt it because a lot of people out there they're in the gym four times a week, five times a week. They're like this is the way to get strong. Yep, there, they're in the gym four times a week, five times a week. They're like this is the way to get strong.
Speaker 1:What we're going to talk about today is how you can train better only on two days a week and how you can also get variety without getting bored, Because a lot of people are like man, I don't want to do the same two workouts all the freaking time. What are we talking about? We're talking about a 10-day training window. So, as opposed to you kind of going to normal cycles of, like you know, seven days, seven days, seven days which is not necessary we're going to talk about three 10-day cycles and how this is going to make you stronger for jiu-jitsu Three 10-day cycles in a month, yeah, and yeah, we've been doing it for a while with people.
Speaker 2:Yeah, so it's what our standards program is. Well, we give people the option, don't we? Seven or 10 days, which we recognize, that like a week is really nice, but for some people it's hard to squeeze in three workouts a week on top of jujitsu, and so if you stretch it out to 10 days, that's three extra days for you to get in one extra session.
Speaker 1:It all fits and some people are not recovered. Some people are like, oh man, I get to the gym and I'm still a bit cooked from hard training the night before and whatever. It is right. And it's weird because we're really conditioned by society like seven days, it's got to fit within seven days, but when you play around with it, I mean, that's if you're not operating off the mind calendar.
Speaker 2:It's you know of course.
Speaker 1:Of course as opposed to the Gregorian calendar.
Speaker 2:Yeah, I'm not sure what you guys use, the astral cycles.
Speaker 1:I use the astral cycles. I use the, the elio, the grace, the gracie calendar I operate off.
Speaker 2:The gordon ryan cycle depends on your blood work, folks um, you know, you know what I find people do um, where I think people come unstuck because seven days is a really nice. It is nice right, because it's a week and you got easy enough whatever.
Speaker 2:And so if you can set up your week to make it repeatable, then like that, that's awesome and that would be kind of gold standard, right. But for a lot of busy folks they end the week not having completed all of their training. Yeah, and if you're doing a program like standards or like any other strength program that necessitates three days, three days or more, then every week you're like chronically missing one session.
Speaker 1:Yeah.
Speaker 2:And I do this myself where you're like I'll get it in next week, I'll get it in, but you never start the next week with the session you missed. Yeah, you go Monday session, wednesday session, and then you're like fuck, I missed another one, next week I'll do better. And you just end up never doing that workout, right.
Speaker 1:That's right.
Speaker 2:Also, too, for busy folks and I know a lot of grapplers who do this and a lot of sort of parents is they go. No, no, I can squeeze in a workout on the weekend, and weekends can. Often. For some people it's perfect. Maybe I know for myself, man, man, if I'm hanging out with the fam, it's fucking hard to get a workout on the weekend.
Speaker 1:The days blow out, yeah, and so it's like sometimes that's a fantasy and I think if you know this is you and you're like, yeah, I always say I will on the weekend and I very rarely do, and I think the 10 day is going to be a nice switch for you yeah, and let's, let's talk about like because this came up more recently, uh, with range of strength, with his programming, because one of his I think one of his clients or a number of his clients uh had talked about oh, I can't fit in three days and the program's three days, and he said, oh look, 10 days is great, you can still get a lot of improvement there. And I think people, because we've been so brainwashed into like bro splits and I've got to do three days, I've got to do body parts and five days- Monday's chest day.
Speaker 1:Yeah, all this stuff, it's like unnecessary really, and you can get really good results off two days a week. And let me break that down for you. So if you're doing a program that requires you to do three different workouts and instead of us spacing it over seven days, we can do it over 10, how this works out super nice. You don't actually need to change your days. Say, you work out Monday and Wednesday. Whatever your setup is, what you can do is day one on Monday, day two on Wednesday and when you come back the next week you do day three on the Monday and then you do day one on the Wednesday and it rotates. And this is actually super nice in terms of variety, because you can fall into a bit of a like oh, Monday again and Wednesday, and you don't bring the same level of energy to the thing because it becomes so routine. What I like about this 10 day training window is it rotates on you.
Speaker 2:Yeah, yeah, I'm with that. Um, I think that the, the push, the pushback from, like, the pushback from the, you know, the hard cores of the strength thing would be like that's not enough frequency, you're not. You know, like, say, you're doing legs on a Monday and then it's upper body on Wednesday, and then on the next Monday it's the third session, which is fucking grip and neck training.
Speaker 2:It's like you're not doing legs again from one Monday until the next Wednesday. Grip and neck training yeah, it's like you're not doing legs again from one Monday until the next Wednesday. Yes, If we are talking about the top level of what sports science tells us, this is not the like the absolute most effective way to maximize results. So, if you're an elite athlete and you fucking throw javelins for a living, we're not going to put you on a 10 day split. However, none of you are fucking elite athletes and none of and none of our training setups are ideal.
Speaker 2:Some of it like we're training tired, we're often not fed well enough, we've got a big fucker and our shoulder got busted up, like life is just hard like that. And so if you compare the person who's always searching for perfection versus the person that is imperfect but hyper consistent, the hyper consistent person wins and hey look if you're an elite javelin thrower, you can just get the fuck out of here, because I'm not talking to you, dickhead um no, I've got no problem with javelin throwers I can fuck right off if you want, I think it's a cool sport.
Speaker 2:I made it to the district once.
Speaker 1:If you want to throw a spear at me, come at me, bro, I'll get in close.
Speaker 2:Fucking fuck you up but yeah, and so it's. It's, I mean, the proof's in the pudding, right for the people that we we do that with standards and with other programs that we run say, out of the gym and stuff still get strong. People get fucking strong, yeah, and that's the reality of it. And it's even like people who train once a week.
Speaker 1:Yeah, sure, it's not ideal, but you do get stronger there's something there and there has been a bunch of research to actually show that deadlifting once every 10 days actually gets you stronger than depending on how heavy you're going then deadlifting twice in that same period.
Speaker 2:Yeah.
Speaker 1:Because everybody recovers differently. And if you have the demand of jujitsu and this is the thing that most strength programs do not factor in yeah, this fucking crazy neural fatigue you can get from having roles that just obliterate you it takes days at a time for the nervous system to recover, Like even though your muscles could bounce back and like, oh, I'm not sore, but it doesn't mean you're operating at that sweet spot. So giving yourself that little bit more time on the stimulus can be better. And I think this is not being talked about enough and people are feeling guilty. People are like, oh fuck.
Speaker 2:They're feeling guilty and they're skipping workout three.
Speaker 1:Yeah.
Speaker 2:I'll let myself down.
Speaker 1:Yeah. But yeah, I actually, even though I train pretty consistently, I actually enjoy mixing up the days a little bit. It's a different energy and actually it's led me to put my harder workouts earlier in the week. I used to have like a really hard workout on a Friday and then fucking Fridays I'm cooked anyway. So I just started skipping Fridays and doing it on a Sunday, like even though that for a lot of people Sunday's a day off or whatever. I fucking killed it on a Sunday because I was rested, I was fresh, I'd had kind of like two days off for my heaviest session and then Monday wasn't actually my hardest session anyway. So it worked out really well and that was just a personal experiment.
Speaker 1:So if you haven't done this before, I actually think it's worth a try. It's worth a try. You're trying to get stronger for jujitsu and you're not sure how We've got the thing for you. It's the Bulletproof for BJJ app. Now, the cool thing about the app is we update the programs. That's right, and we've got some new programs dropping real soon and we want to get you in there. The great thing is you get a 14-day free trial so you can get in there, play around, have a feel and here's the deal. If you don't like it, we have 100% money back guarantee, so you have nothing to lose. Get on the free trial, go to the app store or the play store, download the app, take the 14-day free trial and we will see you in there.
Speaker 2:Yeah, I really like it. I think if you look at, like, if we do the math on that, right, if you go on a 10-day split and you said on this at the beginning, like if you're training, if you got three workouts a week and you train and you do that every week, then let's say that each workout is unique and you got workout one, two and three, at the end of the month you'll have done workout one four times, workout two four times, workout three four times in a month. Sure, if you do 10 day split, you'll have done each of them three times. Yeah, so there's a 25 reduction in the frequency of that particular session. But if we stretch, like not a lot happens in a month in terms of training results. So if we stretch that out over like six to 12 months, sure, 25% reduction in frequency. But I would argue like if it increases your chances of adhering to it, fuck, that's 11.5% increase in performance.
Speaker 1:Right there, friend, you heard it here folks 11.5, guaranteed Mate. And I totally agree with you, and I think this is the mistake that we make. We get really hooked up on what am I doing today, what am I doing this week, what am I doing this month? It's very rare that we think about three months time, six months time, 12 months time, because really, that's where you want to be. No one, no one says, oh, I want to be weaker in 12 months. No, but oftentimes we overcook ourselves by our need to want to be stronger now. Yeah, means that we never, we never actually arrive at the destination which is stronger in six months, not injured, not fucking blown out.
Speaker 2:That's right. You know what catches me with this. You know when you track your training in the Bulletproof app and you've got the journal and you look back at your month and you can see you get the colored dots, all the little dots, yeah.
Speaker 2:Yeah, and so you get the red dot for strength and the blue dot for mobs and jits and shit and it's all there. And so you can see, like over the last, my strength days, those are my flexibility days, whatever. Often when you've got that nice grid pattern going where it's consistent and you've got the red dot on the same day through the whole month, you don't want to change it, like I don't want to fucking change my training day, bro. I get it and if you're in a good groove with it, don't change it. But if you're like you can see that there's, if you know that you are missing sessions and that there is inconsistency to it, try changing it up. Yeah, try just removing this bit of pressure from yourself to allow you to have a better chance at succeeding with the training.
Speaker 1:Yeah, and look, if you're someone who struggles with consistency, I think this lowers the friction, because what's great about two days is you might train Monday and say your week blows out and you're like I'll get my second session in on Friday, that's okay. But for a lot of people, if they've put the pressure of three sessions on themselves like sometimes even just the thought of not kind of completing defeats people and they're like, oh fuck, I'll just do one session and then nothing happens, right, but just allowing yourself the space to go, I will do these three sessions, but now I have 10 days to play with. That's really great. Obviously, we'd like you to do a session, leave a space. Do a session, leave a space, but you get two sessions and then you've got fucking seven days to play with to get that third session in. That is actually way more flexibility for people's busy schedule and you can still get really fucking strong for bjj, which is what we're all about.
Speaker 1:Yep, and flexible, yeah, that's it, and that's that's another component. I mean, um, when uh, range of strength was talking about, he was talking about like flexibility and loaded flexibility, training and and people getting consistency with it. Yeah, and you know we're all about that. So I I think that giving yourself a greater space and thinking about your training differently, in terms of it being bigger than just seven days and a month and a broader context if you find consistency in this, I think this can be a real winning formula for BJJ folks to be able to fit it all in.
Speaker 2:Fuck yeah, 10 days.
Speaker 1:do it Fucking. Let's go, Choo.
