Coach Ken

Dads - you Short on time? Need to build fitness but can’t go to the gym?

Here’s Pete showing off a basic workout we’re using to help build his endurance back up and keep him sober, as well as training around some gnarly back injuries.

Set the timer to twenty minutes.

In twenty minutes, do as many great quality sets of 5-10 reps per exercise.

Slant Board Squats
TRX Rows
Elevated Push Ups

Escaping arm bars in BJJ stems from an understanding of how the arm bar is executed well. When we then break this down, we understand grip breaks and what will break the elbow. When we can understand this, we can then start thinking about what can make us safer. BJJ is all about removing our opponent’s better options and improve our own options.

Isometrics can be a very useful tool to manage pain as well as gaining a fair bit of strength. It’s been proven that isometric contractions help reduce pain and they also improve the transition between absorbing and releasing energy during movement!

Here’s Peter and Harry Droy showing off some of their current isometric exercises 🫡

1-3 sets of 20-30 seconds is often a good starting point for most!

Do this two or three times a week as standalone workouts or as a part of your program 🫡

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P.S. this is an integral part of how we got Cody Mitchell from barely being able to walk to signing for the All Blacks 🛠️🔥

Got dodgy wrists? A weak grip? Elbow issues? Getting your frames smashed?

These two exercises are brilliant at building strength, rotation and endurance in your forearms and hands 🫡

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The trap bar deadlift is a great way to introduce a deadlift style movement into a training program. I would use it more often than a regular deadlift because of lower back friendliness.

Programming wise, using it once a week is probably a good start for most people with a focus on a repetition range of 6-15 at a medium kind of intensity.

Focus on pointing the logo on your shirt to the sky and reaching for your ankles on the way down !

📍 Follow Coach Kenny | On Strength & Grappling for more specific strength training around injuries and grappling knowledge

Key details for the rear body lock 🔏 ⬇️

The job of the arm behind the person is to fold the elbow towards their buttocks. The job of the front arm is to pull them into. As you do this, situate your hands around their hip joint, not waist, before you add a bit of pressure with your shoulder to tip their shoulder over their hip.

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THINK DIFFERENTLY FOR BETTER RESULTS! 🔗😱 grappling isn’t hard. It’s an outdated teaching system that forces you to stay in their academy because of $$$ and “loyalty to nothing” 😱

DON’T RUSH!

As long as you focus on the right things, progress will come ⬇️

Work smart. Work hard!

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Need stronger calves to help with knee and ankle pain, or just performing better in your sport? 🏈 ⬇️ GIVE THESE A GO!

20-30 reps of exercise one.
20-40 sec holds of exercise two.

Rinse and repeat 2-4 times twice a week!

📍 Follow Coach Kenny | On Strength & Grappling for more specific strength and grappling content