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This conversation is with Kieren Lefevre. Kieren is a BJJ Performance Coach, Certified Personal Trainer, Strength & Conditioning Coach, ISSN-Sports Nutrition Specialist and self-professed jiu jitsu nerd. Simply put, he helps grappling athletes get strong, mobile, and reduce their risk of injury on the mats.

We discuss:

• Common mistakes grapplers make when strength training
• Myth: you shouldn’t use your strength when rolling
• The optimal weekly frequency for strength training
• Best training splits and key exercises for grapplers
• Why you need to train grip strength and rotation
• Strength minimums before training power
• How to know if you need to improve your movement efficiency vs your cardio
• Should you be running to improve your gas tank?
• The best protocol for training VO2 max
• Whether you should be doing zone 2 training

Connect with Kieren:

• Instagram: @kieren_lefevre
• YouTube: @KierenLefevre

BJJ Strong Online: https://www.bjjstrongonline.com/

Resources:

• FREE BJJ Strength Program
• Free QUIZ to determine your perfect program
• Podcast: BJJ Strong Podcast
• Podcast: Beyond Jiu Jitsu
• Study: High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes
• Study: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review

Study: Aerobic interval training improves maximal oxygen uptake and reduces body fat in grapplers

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

Connect with me: @casswarbeck

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik

*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*