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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
Apply for Coaching ⬇️

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Noah @flowhold is a badass dad, jiu jitsu black belt, business owner, high performer. He came to me with chronic back pain that had been limiting his training for years. He didn’t just want the pain gone, he wanted to perform better.

Over a year later he’s now training harder than he has in years with no back pain. Not by avoidance, but by building him into a more resilient, capable version of himself.

If this sounds familiar, DM me “COACH” and let’s talk 🤝 taken in Electrum Performance by @theprogressiveoverlord

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5 months ago

Be hard to injure during scrambles and pins.
Be hard to stop.
Be hard to be scored on.
Be hard to kill. taken in Electrum Performance by @theprogressiveoverlord

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9 months ago

An unlimited gas tank is built with a combination of intelligent energy system development and tough rounds at the gym.

• Steady state to raise the floor
• Threshold work to stretch the ceiling
• Hard training to make it specific

Long durations at elevated heart rates
Repeated exposure to discomfort
Learning to stay composed while tired

Do this often
Recover well
Become that nightmare round taken in Electrum Performance by @theprogressiveoverlord

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8 months ago

I know it sounds generic. You’ve heard it before. You may have even tried it.

But I don’t think you actually have.

If you lifted and didn’t see results, odds are your sets weren’t close enough to hard, or you didn’t give it long enough to work.

If you tried cardio and quit, it probably wasn’t sustainable. You picked something you hated and white-knuckled it until you couldn’t.

Doing it for real looks boring: sets that matter, cardio you can actually live with, and months of showing up, package in a way that you actually enjoy it, or at least begin to understand its purpose in your life.

That’s the whole secret. taken in Electrum Performance by @theprogressiveoverlord

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3 days ago

In an industry riddled with shortcuts, biohacks and quick fixes: chase improvement in your crafts, build yourself into a capable human, and treat yourself like someone you care about. 🫡 taken in Electrum Performance by @theprogressiveoverlord

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4 days ago

Maybe it’s not your program. Maybe it’s not about what exercise you’re doing.

Maybe you just don’t yet know what actually causes adaptation 🤷

(It’s effort) taken in Electrum Performance by @theprogressiveoverlord

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5 days ago

Go check IBJJF new artical about yours truly.

Link 🔗 in my story.

@levelxblack // @theprogressiveoverlord // @electrum_performance by @theprogressiveoverlord

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9 days ago

LOW VOLUME LOWER BODY + KICKBOXING 🦵🥊

10 mins of standing vertical jump attempts on the OVR (not shown)

Build up to easy top single on barbell squat to reaccomodate to the movement.

Leverage Squat. 3 sets of 8.

Dumbbell Back Extension. 3 sets of 8.

Leverage Calf Raise. 3 sets of 8.

3 rounds on the pads and 3 rounds of technical development with @hector.wangphysio

Good day of training 🫡 by @theprogressiveoverlord

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11 days ago

You don’t wait until you feel like brushing your teeth. You don’t wait until you can do it perfectly. You just do it.

Training should be viewed similarly. Most people think training only counts if it’s perfect, so they wait for the perfect week, hit one miserable session, feel wrecked for days, and then skip the next two weeks.

Those who stuck with it do the opposite. Focused, frequent sessions. A few key lifts. Done consistently, around the life schedule, for years. taken in Electrum Performance by @theprogressiveoverlord

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14 days ago

It’s a peaceful life knowing there are no secrets to good training.

Train your body generally. Accumulate a good amount of time with an elevated heart/ respiratory rate. Train your sport with some good intention.

If you want to know how to put it all together,
1-1 coaching link in bio 🤝 taken in Electrum Performance by @theprogressiveoverlord

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16 days ago

Lower Body 🍗

Getting back into squats after back injury. Ascending sets up to 275 x 2.

Single Leg Back Extensions 3xAMRAP

Lever Calf Raises 3x8-15

Braced Sissy Squats 3xAMRAP

Dragonflies 3xAMRAP

Seated Abduction Machine (not shown) 2x15-20

3 Rounds of Pads with the legend @hector.wangphysio taken in Electrum Performance by @theprogressiveoverlord

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17 days ago

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 taken in San Diego, California by @theprogressiveoverlord

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18 days ago