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Teddy Nilsson

@teddynilsson_

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🥋 I help BJJ athletes build strength and work capacity to be harder to beat.
🏋️ Coaching daily, in person & online.
⬇️ Coaching + Programs below.

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Swipe through to learn what ballistic training actually is, what it develops, and how to start progressing it properly as a BJJ athlete.

Comment or DM ’COACH’ if you want a program that includes ballistic training built around your BJJ schedule. by @teddynilsson_

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2 hours ago

If you want to build maximal strength as a BJJ athlete, this method is worth knowing about.

You can play around with different rep and load ranges depending on your goal.

3-2-1 wave is just an option I go with if someone wants lower volume but keeping the intensity high. by @teddynilsson_

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a day ago

Cardiovascular fitness is a major layer of support for the work that produces adaptation and the recovery that allows you to repeat it.

Keep the cardio dose manageable and let it support your BJJ training & competitions. by @teddynilsson_

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2 days ago

A core built for grappling resists and produces force, through all three planes.

Most grapplers treat core exercises only as a warm up exercise or only a fast explosive movement when doing ballistics. That’s not enough.

It should be trained like any other strength movement because you can only produce as much force as your strength allows. So don’t forget to train it heavy, and progress it over time. by @teddynilsson_

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2 days ago

But here is what most grapplers get wrong.

You can train strength, power, hypertrophy and conditioning all in the same program which is often called concurrent training.

The problem is not training multiple qualities at once, the problem is trying to prioritise them all at once.

If everything is high volume and aggressive progression, the program has no priorities and just builds fatigue.

The application is simple.
Pick one primary goal.
Pick one secondary goal.
Keep everything else alive with small maintenance doses.

Progressive overload needs to be directed at the adaptation you are actually chasing.
Everything else gets maintained. by @teddynilsson_

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4 days ago

If your strength training has been stuck, now you have 3 methods to change that. by @teddynilsson_

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4 days ago

A grappler with restricted hips has fewer options, they literally cannot get into certain positions or maintain them under pressure. More hip mobility means more positions available and more ability to move fluidly.

Restricted hip mobility forces compensation patterns. When the hips cannot move freely the lower back, knees, and groin take the load instead. Building usable hip mobility reduces the compensation and protects the joints around it.

Mobility is not just flexibility, it is the range of motion through which you can produce force. Hip mobility directly determines how much force you can produce through your hips. by @teddynilsson_

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4 days ago

If you want to get more explosive, a lot of quality exposure in this range is going to be very important.

This range may vary slightly depending on your training age and the specific exercise. But it is a great starting point and a principle that holds across most compound movements. by @teddynilsson_

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5 days ago

A simple example to use in your next session.

After a set of back squats, rest 30 seconds then perform 3 to 5 standing box jumps.

Focus on triple extension so hips, knees and ankles fully extended at the top and try to land as straight as possible on the box.

Strength and conditioning won’t make you better at jiu-jitsu, but it will make your jiu-jitsu better. by @teddynilsson_

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7 days ago

2 ways to get more explosive as a BJJ Athlete and Grappler. by @teddynilsson_

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8 days ago

One thing I want to be honest about upfront, ideally Jake would have started this earlier. 12 weeks is doable but to really see meaningful structural changes in the body from experience you may need up to 16 to 20 weeks of consistent training following a program.

That is when the muscle tissue, tendons, and connective structures have enough time to actually remodel.

If you are competing and want to get the most out of your strength training, start 16 to 20 weeks out, I’m not kidding. That’s why strength training consistently year round is always the better option.

If you don’t know what a giant set is ⬇️
A giant set is simply doing an exercise for a targeted total number of reps regardless of how many sets it takes to get there. You end any set whenever technique breaks down or too much fatigue builds up. You ride the line of challenging but not too fatiguing and accumulate more quality work as a result. by @teddynilsson_

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8 days ago

by @teddynilsson_

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9 days ago