Instagram story viewer> @coachbz> Tagged

Ben Zee

@coachbz

20.9K

followers

4447

following

3d BJJ Black Belt
Weight Cutting
Mental Performance
@schoolbjjarcadia / @foxhoundfuel

POSTS STORIES REELS TAGGED

@robertdrysdalejj came on the podcast to talk about his NEW DOCUMENTARY about jiu-jitsu dropping SOON.

CLOSED GUARD: The Origins of Jiu-Jitsu in Brazil

www.closedguardfilm.com

We also talk about his training philosophy and how he transitioned from becoming an elite jiu-jitsu competitor to becoming an elite mma coach. His online back and forth with Gordon Ryan. His student Max Rohskopf’s future. And what it’s like being half Brazilian and half Caucasian in a sport dominated by Brazilians.

I learned a lot just from his mindset. Once again, YouTube version on @jiujitsumag YouTube Channel has our faces. RSS feed on coachbz.net will be uploaded within the next 30 minutes.

coachbz.net

closedguardfilm.com
drysdalejiujitsu.com

51

2

@ryrongracie dropped a ton of wisdom on this podcast on EGO in jiu-jitsu (thanks Ryron!). He also answered a question I’ve been wanting to ask him for years.

What compelled him to step-in and face Josh Barnett at Metamoris on 2 days notice?

YouTube version has our faces and can be found on @jiujitsumag YouTube channel. RSS Feed can be found at coachbz.net

coachbz.net

Also check out @gracieuniversityhq to train with Ryron wherever you are.

74

2

Elevated TRX Row
·
With all of the fitness gimmicks out there, the @trxtraining suspension trainer is one of the few fitness tools that has stood the test of time. At this point I consider it essential for most gyms. Rows are one of my favorite exercises to do on a TRX and doing rows from an inverted body position easily allows your shoulder blades to go into full protraction which is often neglected when doing rows of any kind. It also trains your core strength and you must be able to hold/stabilize a proper reverse plank throughout this exercise, which you can see me somewhat struggling to do.
·
#trx #trxtraining #fitness #trxworkout #workout #training #fit #fitnessmotivation #trxtrainer #gym #personaltrainer #trxsuspensiontraining #trxclass

90

4

Long Band Row w/ @fatgripz
·
I got this exercise from Mr. Tony Ricci (@fightshape_ricci). It’s a great horizontal/diagonal row variation that I use for high repetitions.
·
#bandsworkout #bandsworkouts #fitnessbands #miniband #powerbands #resistancebands #homeworkout #fitnessmotivation #fitness #resistancebandtraining

72

5

TRX Face Pull
·
Once in awhile I like to perform certain exercises I normally do but with a closed kinetic chain. Other examples besides this one are dips instead of bench press, pull-up instead of lat pulldown, etc. Closed kinetic chain exercises typically use your own body weight in addition to any external weight and exert more compressive forces on the joints as opposed to shearing forces.
·
1. Closed-kinetic chain upper-body training improves throwing performance of NCAA Division I softball players. JSCR,2008.
·
#trx #trxtraining #fitness #trxworkout #workout #training #fit #fitnessmotivation #trxtrainer #gym #personaltrainer #core #exercise

75

1

Cable Rope Crunch
·
I got this exercise from @rpdrmike. Honestly I never thought of doing this exercise in reverse as I had always been doing it in the opposite direction. But facing AWAY from the weight stack feels like the more correct way to do it. I do this exercise on the toes since when training jiu-jitsu, I like to be on the toes when both knees are down. Being on the toes also lets you train big toe extension which seems to be hot right now if you’re into weird foot training shit.
·
#coreworkout #fitness #workout #abs #core #gym #fitfam #fitnessmotivation #exercise #getfit #bigtoe #bigtoeextension #jiujitsu #coachbz #situp

63

3

Thank you so much to Jordan @the_fightdietitian for allowing me to come on the podcast. Simply sharing the stage with some of the previous guests is still.... unreal to me. You can find the podcast on iTunes or Spotify. ·
https://thefightdietitian.com

67

2

Reverse Lunge to Side Lunge
·
I don’t like to, but once in awhile I put myself in videos. People ask me why I’m almost never in my own videos and my answer is always the same.
1. My clients and athletes always come first.
and
2. In my mind, I look like a turd (with eyes).
·
I really like side lunges and I think they are underutilized along with many frontal plane exercises. The main cue I use for side lunges is to take a slight forward step vs lunging directly to the side and keep both feet pointed mostly straight.
·
#beastmode #lungeeveryday #lunge #fitness #squats #lunges #workout #squateveryday #health #squatlife #lungeandlearn #coachbz

80

2

Long Band Dumbbell Row
·
This is a fairly advanced exercises for most people. You must be able to hinge your hips while maintaining neutral spine which requires a good amount of core strength. Once stabilized, you can use your arms freely to row the weight toward the hips.
·
#resistancebandsworkout #resistancebandtraining #bandsworkout #bandsworkouts #fitnessbands #miniband #powerbands #resistancebands #homeworkout #fitnessmotivation

73

3

@mickeygall - 170.5 🔥 #ufc #weightcut

195

3

Rear Foot Elevated Half Kneel DB OHP
·
I consider this type of exercise a combination exercise. It is a combination of an isometric hold/static stretch of the lower body and a vertical pushing movement. Build up proper mobility before doing these, I use combination exercises when I am short on time or when looking to change things up.
·
For the lower body, keep your tail bone tucked and keep your glutes activated to maintain neutral spine and avoid lumbar hyperextension. For the upper body, imagine pressing your entire body through the window to keep the dumbbells pressing vertically in a straight line.
·
#gluteworkout #strengthtraining #legs #quads #personaltrainer #underarmour #strength #fitness #splitsquat #splitsquats #legday #splitsquatjumps #workout #squats #training

76

2

Side Bridge
·
@electrum_performance made an awesome post today on the importance of hip extension in Jiu-Jitsu. It inspired me to film this exercise. The side bridge is a hip extension variation that I see everywhere in jiu-jitsu and all ground fighting. This specific movement is exactly how you would bridge to finish many heel hooks, kneebars, and armbars. In fact, to cause a catastrophic break in many heel hooks, you need to bridge through your opponent’s knee (This was a game changing detail taught to me by @eramey101 and @compella at @10thplanetpasadena when I started learning leg locks).
·
I am using a long band for additional resistance, but the exercise is pretty challenging without it for most people who’ve never trained their glutes. It may be hard to tell, but you want to thrust forward tucking your tailbone and squeezing your glutes during the concentric. Once the concentric motion is completed, return by hinging your hips back and down to the floor to complete the eccentric motion. Remember as always, we are NOT focusing on mimicking an exact sports movement but rather training our muscles to produce the same forces in the same/similar ranges of motion. The side bridge movement is a fundamental movement that could and should be included in warmups for BJJ as well as in strength training programs.
·
Other variations to consider include squeezing your knees between a block (Most submissions are finished with adduction of the hips) and side bridging from your shoulders (less ROM but could be more applicable to BJJ)
- Picture 1: @danaherjohn
- Picture 2: @garrytonon
- Picture 3: @toquinhomma1980

183

14