"Put your kids into jiu jitsu before any other sports" - Kelly Slater. Pretty cool interview by The BlackBelt Surfer after his 2016 victory at the Billabong Teahupoo Pro. He talks talks Jiu Jitsu, Thai Stick, Rickson Gracie, Don 'The Dragon' Wilson, kids BJJ, Conor v Nate plus heaps more.
“Gaining muscle is primarily two components = heavy weights + extra calories. They key is to gaining muscle without gaining excess fat is monitoring your caloric intake. (Note: you’re gonna gain a small amount of body fat whenever bulking -- just don’t let it get out of control). If you’re taking too many calories in, you’re gonna start gaining fat. Most athletes can only gain about 1lb of muscle mass a week, at most.
Each pound = 3500 calories. So if you divide that by 7, that’s 500 calories extra a day over your maintenance level that you need to take in.”
After your heavy lifting session, you’ll be wanting to consume a shake in the ratio of 2:1, carbohydrates to protein, to gain muscle mass and to provide your body with extra calories.
In order to offer the flexibility an athlete requires, we developed the POST to be easily combined with our BUILD for athletes looking to gain muscle mass. One scoop of BUILD in addition to the POST will give you a total servings of around 60g of carbohydrates, and 40g of protein, total calories = 430, exactly what you need to build muscle mass.
On normal training days where you aren’t lifting, you can use the POST by itself to help with your recovery. The BUILD is also great by itself when you don’t need the extra carbohydrates: maybe you’re cutting weight, or using it as a meal replacement.
Of course you’ll need to have a solid lifting program. More on that later.
Got a question about training? Email us or leave a comment below!
"How's it going? Just ordered my first few products last week. Was wondering what you guys recommend if I'm trying to gain lean muscle a little as well. Mahaloz"
[ ATH ]
What's up Dylan, gaining muscle is primarily two components = heavy weights + extra calories. They key to gaining muscle without gaining excess fat is monitoring your caloric intake. (Note: you're gonna gain a small amount of body fat whenever bulking -- just don't let it get out of control). If you're taking too many calories in, you're gonna start gaining fat. Most athletes can only gain about 1lb of muscle mass a week, at most.
Each pound = 3500 calories. So if you divide that by 7, that's 500 calories extra a day over your maintenance level that you need to take in.
Your shoulders take a beating on a daily basis, especially grapplers, and are usually the hub for many injuries.
Because we often sit and slouch, our muscles and tissues get thrown off balance and end up in a place of compensation. If this balance is not corrected in the body, we end up overusing and fatiguing certain muscles, while exposing weaknesses that eventually lead to strain and injury.
Taking the time to warm up, work on weaknesses and posture, and cool down are very important tools to prevent injury. Before doing activities that require the shoulder girdle, here are three essential exercises to add to your workout (or warm-up) in order to achieve maximum mobility and stability.
SHOULDER EXTENSION STRETCH
This stretch will loosen up the front of the chest helping to correct that rounded posture we often get caught in. Make sure to take a deep breath in as you pull your arms back. On the exhale, squeeze your shoulder blades together to gently complete the stretch. Hold until you feel your tissues and muscles release. Repeat a few times until your shoulders feel loosened up, but be careful not to overstretch.
This move targets the shoulders and stabilizing muscles in the upper body. Be sure to maintain a neutral spine by keeping your glutes tight and bracing your abdominals throughout the exercise. Perform the exercise slowly and try to increase the range of motion each time. Switch directions after 5-10 reps. If you are not familiar with the exercise, start with a lighter weight.
THE KETTLEBELL ARMBAR
One of my favorite exercises. This exercise requires great shoulder stability and focus. If performed correctly, this move can provide a deep stretch to the anterior shoulder and improve mobility through the thoracic spine. Hold the end position for 3-5 seconds and repeat for up to 30-35 seconds on one side.
As with all exercises, you want to make sure you perform them correctly to get the most success. Learn the movement first, start light, and then progress slowly when you have mastered that movement.
The collective that started at Ward Warehouse is moving their flagship store across the street to the Diamond Head side to Ward Center & we wanted to be a part of it. Check out a sneak peak of our display that we're working on. More pics on the way.
We're stoked to be working together with Dewey & Aubrey of Kekoa Collective. Check them out online kekoacollective.com!
When you first step on the mats, you quickly realize how exhausting grappling arts are. One of the most common questions you hear is, 'What can I do to improve my conditioning?'
1. ROLL MORE
What's the best exercise to improve my conditioning? I can hear you say, "Roll more!"
True, rolling more will help you become more comfortable in uncomfortable situations. It will also teach you to relax when you need to rest and how to tighten up when you need to explode. By rolling more, you'll also learn to manage your gas tank which is often the most understated part of the game. But what else can you do to improve your conditioning? and is just rolling the most efficient way to improve your conditioning?
2. DRILLING VIA TABATA INTERVALS
Of course by rolling more you'll be more comfortable on the mat and also improve your physical conditioning at the same time. But taking it a step further and adding in drilling via the form of Tabata intervals is one of our favorite ways to improve my physical conditioning for BJJ.
Tabata intervals are basically high intensity intervals that were first made popular by Professor Izumi Tabata while training Olympic speed skaters. The template calls for 20-30 seconds of work (depending on the drill) and 10 second rests for 5-8 sets with one minute of rest in between sets. The best way to do this is to pick a high intensity drill, like Toreando guard passing, takedowns, etc, and switching off with a partner.
3. IMPROVE YOUR STRENGTH
The number three answer is to improve your strength. As Pavel Tsatsouline says, "Strength First." The stronger you are, the less exertion required. Steve Maxwell, one of Pavel's students of the Kettlebell preaches 3-5 sets of 3-5 repetitions of big compound movements.
I can hear the nay sayers saying, "I don't want to be too bulky!" A protocol such as above will improve your strength, while minimizing muscle growth, which is important for weight class sports like BJJ. Ie: You want to be as strong as possible, but still remain in the same weight class. When it comes to muscle endurance, an example you can think of is this: If your one rep max is 225 on bench press, how many times do you think you could press 185? Now, imagine what if your one rep max is 315?
Number four is to improve your aerobic conditioning. You'll naturally get a lot of anaerobic training in by rolling more, but aerobic conditioning is less taxing on the body and can be beneficial for your recovery. It can also be thought of as the foundation of your energy systems and improve your resting heart rate.
The last thing you want to do is have your training outside of jiu jitsu take away from your actual training. Adding in one or two 20 minute aerobic sessions in your targeted heart range can improve your conditioning while not taking away from your skill training. We personally like Phil Maffetone's take on heart rate training which describes how you can find your targeted heart rate by subtracting your age from 180 and modifying the number based upon your health & fitness profile.
We go more in depth about specific training in our free 4 week Conditioning for BJJ PDF. Click the button below to have it emailed to you.
Finally, a bonus exercise that you can do to improve your conditioning is by practicing your breathing. While drilling (& training), focus on exhaling throughout the movements with your lips 'pursed'. You should try to keep a normal inhale through your nose as much as possible. Avoid holding your breath when drilling. Breathing using pursed lips increases the back pressure in your airways which allows them to stay open during exhalation. It also calms you down and slows your breathing. The more you pay attention to your breathing, the more you'll realize that you were probably holding your breath a lot.
Bonus, bonus, exercise: This is a drill I learned from Relson Gracie - roll with a mouth full of water. This will make you focus on breathing through your nose and will help you stay relaxed during your training. At the end of the round, spit out the water into the grass. If you're spazzing out, you'll struggle holding water in your mouth.
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