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Rodrigo Rodrigues, CSCS | Strength and Conditioning Coach

@theprogressiveoverlord

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Making Capable Humans 🛠️
Head Coach @electrum_performance
Multiple World Champions Trained
@flowhold athlete
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Effective training results in adaptation.

Adaptation requires stress.

When exposing yourself to stress, there is some risk involved (particularly if you aren't aware of the variables at play).

It's not about trying to avoid that stress, but about wielding it and navigating risk so you can handle MORE stress in the future.

It's really that simple.

Wear & tear does a disservice to this entire process ☝️

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Maybe it's less about perfecting the small details-

And more about covering your bases.

Eliminating weak points, snatching up low hanging fruit, and making yourself more complete.

There's enough to do that it'll never be boring, you can always shift the focus somewhat to double down on what needs attention-

And you'll never have any glaring weaknesses.

How's that for optimal?

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This game plan from Mount never fails 🔥

Just like life: don’t focus on what you lost. Focus on the opportunity it gives you.

#bjj #bjjsubmission #bjjvideo #jiujitsu #jiujitsutips

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Go check IBJJF new artical about yours truly.

Link 🔗 in my story.

@levelxblack // @theprogressiveoverlord // @electrum_performance

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Basic Butterfly Guard 🦋

Fun fact: butterfly is what was taught my first ever jiujitsu class. And it made zero sense to me. AND…

It might be a hot take but I think butterfly is one of the first guards beginners should become acquainted with because it’s one of the most accessible guards to recover to from all the bad positions you’ll inevitably be trying to escape early on.

#BJJ #jiujitsutips #bjjfundamentals #butterflyguard #bjjdrills

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Chopping wood, carrying water…

Since I got my black belt, I was overwhelmed with injuries - 3 surgeries, labrum tear, LCL tear.

I was always hurt and never able to perform at my peak again. Probably the bill came after training recklessly throughout my whole Jiu Jitsu journey for 20+ years.

I know I only need to be healthy to get back to the top, one step at a time… Building some numbers.

Bench press - 335x1 / Chin Up - 115x1 / Pendlay Row - 265x4 / Strict overhead press - 200x1

Thank you @electrum_performance @hector.wangphysio

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In case you watched with sound off: READ ME 👇

My lasso got stronger when I stopped overly relying on the lasso. The lasso manages the distance, controls their posture and removes their ability to post…but it’s still is just one piece Of this guard and it can only do so much alone.

Your free leg and free grip set up the attacks for the lasso to finish. They can be used as frames, to create off balances, cut angles, and create the destabilization you need to take advantage of the power of the lasso.

#bjj #bjjtips #bjjfundamentals #jiujitsu #bjjvideo

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Tainan’s Gator Roll 🐊It’s simpler than it looks.

This is definitely one of those moves you should go to practice to try after seeing it on instagram once to receive a great look of approval from your coach.

#bjj #bjjbluebelt #bjjfunny #backtakebjj #jiujitsu

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I’m a strength coach, so I have OPINIONS 🤣

Here’s my glute exercise Date Marry K*ll list:   💋Hip thrusts: works glutes in shortened position, can take longer to build to working sets bc you’re so strong here
  💍 Reverse lunges: works glutes in lengthened position (lots of stretch), elevate front foot for even more range
  💀 Hip abduction: can be harder to load progressively without access to the right equipment, isolation exercise so less time efficient

And thanks to @electrum_performance coaches @alex.sterner @theprogressiveoverlord @hector.wangphysio for playing along 🙌

⚠️Before anyone gets mad: None of these exercises are bad and if you like them and they work for you, keep doing them! We’re just having a little fun here, kay?

New here? Hi, I’m Steph and every week I post content about strength training for busy athletic women over 40!

Follow along for no BS strength training advice.

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Don’t sleep on reverse x 🔥

Once they’re on a knee you have subs, wrestle ups, back takes but sometimes getting them to the knee is the hardest part. This small but useful details will make it a little easier 👌

#BJJ #xguard #jiujitsutips #bjjfundamentals #bjjvideos

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@adelefornarino guest instructed for me when she was in town a couple years ago. She used this analogy to answer this question. I loved it and I’ve used it ever since.

Pac-man has to eat the ghost. 👻 if the wrong leg tries to “chomp” you’re chomping the shoulder, not the head.

Is it helpful?

#bjj #bjjtips #jiujitsu #trianglechoke #bjjsubmission

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I didn’t want to just survive at ADCC. I wanted a gas tank that wouldn’t break. 🫁🔥

Here’s a look inside how I built my strength, explosiveness and conditioning for the ADCC World Championships.

A huge part of the camp was Zone 2 work — and the difference it made in my ability to keep pushing was insane.

Huge shoutout to @electrum_performance for programming my entire S&C and conditioning plan throughout the camp 🤝

@kingzkimonos
@kingzeurope

#bjj #jiujitsu #brazilianjiujitsu #grappling #nogi

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