Training Rules
9 rules (3 hard, 6 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Scheduling
Never schedule heavy S&C before important mat sessions
Fatigued muscles increase injury risk and impair technique
Training
Include grip work in every S&C session
Grip is the limiting factor in most exchanges
Emphasize pulling movements over pushing (2:1 ratio)
BJJ is pulling-dominant; balance the pushing from mat work
Include hip mobility work in warmups and cooldowns
Guard play requires hip flexibility; tight hips increase injury risk
Prioritize explosive compound movements over isolation
Power and strength transfer better than muscle isolation
Safety
Include neck strengthening exercises
Strong neck protects against chokes and awkward positions
Volume
Keep S&C volume lower than typical gym programs (2-3 sessions max)
BJJ itself is demanding; overtraining is common
Competition
Reduce S&C volume significantly in final week before competition
Fresh muscles and CNS for peak performance
Intensity
Maximum hard sparring or competition simulation sessions per week
Hard sparring accumulates joint stress and injury risk. Building athletes should limit to 1x/week to prevent injury accumulation.
Exception: Peak phase, experienced athletes only