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Matt Garrido

@mattygsc_

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CSCS, Strength and Conditioning Coach
Training grapplers for life on and off the mats
Online and 1:1 coaching ⬇️

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Plyometrics don’t have to take a ton of time in order for them to be effective. Just throw it in the warmup!

Warming up with extensive plyometrics is a time efficient way to get a general warm up AND start to build athleticism if you haven’t jumped in a while. All it takes is a few sets before your workouts to start building resilience in your joints and coordination in the long run. by @mattygsc_

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18 hours ago

Your gym split will be a huge factor if you want to move athletically both on and off of the mats.

Body part splits or push pull legs work well if you’re just training to get as much muscle as possible, but switching to a split that distributes fatigue throughout the week lets you save energy for the things that you love to do.

The gym is there to support your goals, not become the goal.

Want to learn how to actually apply this to your training? Check out the link in my bio for an in depth YouTube video on workout splits! by @mattygsc_

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4 days ago

If your strength training feels like cardio, you’re doing something wrong...

The point of strength training isn’t just to make you tired. It’s to give you a targeted stimulus that will make you stronger and more resilient, while still allowing you to recover enough to do the things you love.

Sure things like circuits and failure sets have their time and place. But if you want to get the most out of your strength training, it’s crucial to make sure that you control all variables that you can to get the most out of your time in the gym, especially if you’re a grappler.

That means resting enough between sets and avoiding maxing out on everything, while making sure that your training is still challenging.

Train for intent. Not just sensation. by @mattygsc_

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6 days ago

Staggering your feet can be a game changer in your overhead pressing.

If you’re a grappler that’s constantly beat up from training, standing overhead presses can sometimes strain your lower back.

Staggering your stance can relieve some of the pressure in your lower back by reducing the stability needs of the movement as you press the bar up.

That being said, work your low back damn it. As grapplers we gotta have a strong back. by @mattygsc_

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7 days ago

I saw @alex.sterner talk about this protocol on @charlesallanprice YouTube channel and it’s been a pretty cool way to get some work in when things get busy.

While there’s no replacement to just getting some good ole zone 2 or anaerobic cardio in, it can be difficult for busy masters athletes or hobbyists to set aside the time to do it.

This protocol takes away all the excuses.
Get in for 6 min, hit 3 different intensities, get out, repeat.

Check out Charles’ video on cardio for a much more in depth discussion on conditioning. It’s a good one 🙏 by @mattygsc_

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8 days ago

The Olympic lifts can be technical…. But your cues shouldn’t be.

With strength training, you should typically focus on 1-2 “form cues” to limit overthinking and still drive intent. But with a PR attempt you should honestly just think “UP” or “PUSH” and let the training that you put in take care of the form.

Low key felt pretty low energy today but decided to go for a PR anyway. I feel like this is just my clean PR shirt now 🤷‍♂️

15lb more until 225. by @mattygsc_

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9 days ago

You don’t need another specific warm up routine.

A warm up is only there to prepare you for the main work. The best way to do that is to literally just do easier versions of the main work…

It might be different if you have an injury, but most people have limited time to work out as it is. Adding 10 minutes of bird dogs or special mobility exercises to warm up for squats isn’t going to move the needle.

Cut the stuff you don’t need and focus on the stuff that matters. by @mattygsc_

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10 days ago

Conventional deadlifts are great… but you don’t need them.

The most important thing that you can do for any program is to make sure that you pick exercises that you’ll stick to and be able to load long term.

If that’s conventional deadlifts then by all means deadlift away. But there are no magical “must do” exercises. Just ones that you’ll do and ones that you won’t do. by @mattygsc_

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11 days ago

The only thing that’s more “functional” about these exercises is the wait time for them to be available (and that I have them at home)

Just push exercises hard, get strong, and practice the thing you want to be better at separately. No special function exercises necessary.

It’s not that deep by @mattygsc_

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13 days ago

“Functional” exercises core should be something that gets you the biggest stimulus for the amount of time that you spend doing it AND can progress long term.

A lot of “functional” core movements are unique skills that don’t transfer well to real life (and what in tf is a bird dog anyway?)

Simple, loadable core movements do. You can progress them long term just like any other exercise and still develop strength in a time efficient manner.

Don’t fall for the party tricks. Be a big dawg. by @mattygsc_

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15 days ago

There are plenty of reasons to do zercher squats... but none of those are “because you have underhooks on the bar.”

Just because something looks like your sport, it doesn’t mean that it’ll be the best option to get you strong for your spot. The best squat for Jiu Jitsu is the one that you’ll be able to do consistently and push with high effort.

To get better at sport specific movements, practice your sport. To get stronger legs, don’t skip legs. by @mattygsc_

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16 days ago

Great USAW Level 1 course this past weekend at @barbarianbarbell Definitely learned a lot this weekend that I can implement into my coaching and my own training

Big thanks to @coach_viva_las_vargas 🙏
📸: @movewithmustafa by @mattygsc_

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18 days ago