How to film your gym without a drone ☝️
Here's a tour of our space, from the POV of a weight thrown like a frisbee 😂
If you're in San Diego - don't be a stranger! We always offer a no-strings attached first session to see what we're about. And every membership comes with a personalized program, but at a fraction of the cost of 1-on-1 personal training.
So why haven't you come visit us yet!?
#ElectrumPerformance #fitness #bjj #jiujitsu #sandiego #strengthtraining #personaltraining #gym
It’s no secret I’ve had quite a few injuries over the years, but the last 2 months have been a huge reminder of what the right people and the right training environment can do.
2 months ago I walked into @electrum_performance barely able to squat the bar because of a fucked up lower back. Now I’m back to squatting nearly 3 plates. Not quite back to where I once was yet, but I’m genuinely proud of the progress and excited for what’s ahead.
Right now it’s all about getting over these last little injuries and putting everything together in preparation for Polaris Dublin.
Huge credit to the team at @electrum_performance for helping me rebuild properly, stay healthy, and get stronger every week. If you want to train the right way and be around people who genuinely care about performance and longevity, this is the place to be.
Meet the standard.
Your technique won’t save you if your body gives out first.
Be “Hard to Kill” ⬇️
↳ Conditioning at every intensity
↳ Strength to produce and tolerate force
↳ Movement through the positions that get people hurt
Swipe to see how to build it.
Conditioning for combat sports does NOT:
-Require bands on an assault bike like Khamzat
-Need to be super complicated
-Have to leave you feeling super sore
But it SHOULD:
-Cover both the aerobic + glycolytic systems
-Exceed the demands of your sport
-Be trackable in some way
So save + use these three protocols 👇
1) Great bang for your buck if you're short on time. Intensity should be 👆 and does a great job of targeting the glycolytic system. Start with 1 set for the uninitiated
2) Similar work:rest ratio as the previous interval, but the shorter sprints can allow for maximal intensity OR more volume with less intensity to lean towards a nice blend of glycolytic + aerobic stimulus
3) A great way to really track progress over time without over complicating things, and will call upon both energy systems. Significant improvements to work done in 10 minutes can indicate positive adaptation, and using this as a benchmark when you're in camp can give you a reference point to compare you to you.
There is PLENTY more you could do/track with a heart rate monitor, but it's not absolutely necessary to get started.
Select a piece of aerobic equipment (to limit fatigue/soreness) and add 1 or 2 of these in your weekly routine to start building that gas tank.
It's been just over a year since I:
Went from adductor strain (significant enough to hear) - back to squatting the same weight in 4 weeks.
Got back to jiu jitsu in 3 weeks. Sprinting full effort in 6. No peptides or anabolics, no fancy methods.
Just the stuff you see in this video 👆
And the mentality to train the region directly so I could get back to the things I love as rapidly as possible.
Gotta call it like you see it
And some heavy hinges and pull up holds from @cobrinhacharles really warms the heart.
I might have been critical of some of his S&C in the past, but it comes at no surprise that there's some solid fundamental work under the hood from a legendary competitor.
There's nothing wrong with some stability, basic movement patterns, and straps to allow you to load it up and train hard.
Great stuff 💯
Comment FRIENDS to see the full video of the experience (and dumb sense of humor) we bring to the table at EP
We have a pretty badass staff:
@alex.sterner@theprogressiveoverlord@jordy_strength@mma.strength (we miss u)
And it was awesome to get together, lift some weights, and get some rounds in while @sundocstudios documented the whole process.
While you're at it, subscribe to our channel and follow each of the coaches for their unique experience that makes our gym the place that it is 🫡
If you’re sitting out rounds because you’re gassed, here are the 3 things you need to fix: 1. Raise the floor → build your aerobic base. This is what keeps you recovering between hard efforts. 2. Raise the ceiling → train your glycolytic system. This is what lets you explode when it matters. 3. Lower the perceived effort → get better at jiu jitsu. Efficiency is conditioning.
Swipe to see how to train each one.
Comment TEAM EP for a free trial to run this program with me!
The chef is sampling his cooking this month 🤌
And I'm honestly psyched! This month we have a squat focus, and in the above video you can see a full breakdown of Day 1.
There are a few additional favorites in the program, and I have a feeling I'm gonna hit some PRs that have been overdue 👀
While also hitting some minimum effective dose with plyos and cardio at the same time.
And for those curious - with Team EP you don't just get access to this month, but included you'll get access to over 60 prior months!
Why wouldn't you give it a try?
I used to fear bending my back. ‘Neutral spine only’ was engrained in me from early on in lifting. And in my oly days, that was really important in things like snatches and cleans.
But over the years, as a jiu jitsu athlete, I noticed how stiff my back was in certain positions, namely ANY kind of inversions.
Over the years, I’ve worked on rotation and side bending but taking a meaningful run at flexion was something I avoided. Then @alex.sterner started dropping exercises like Zercher deadlifts and Jefferson curls into my program and I had to face it.
When your tissues are exposed to forces they aren’t prepared for, that’s when less than ideal things can happen.
By finding a sensible entry point for you and progressing that load over time at a pace you can handle in a highly controllable situation like lifting weights in the gym, you can improve tolerance, strength and durability.
When I started doing Jefferson curls, I used an empty bar. My range of motion was nowhere near what it is today. Now, I’m doing reps at more than double that weight with a huge change in range of motion. But it’s taken almost a year of consistent work to get here.
And I notice the difference in my bjj practice. I invert more easily and feel more comfortable which means I get to explore other parts of my game.
This isn’t an ad. It’s not me saying you HAVE to do exactly what I do.
But it is a call to get curious about things you’ve been sidestepping.
Remember that your sport or activity is likely way more unpredictable than your time in the weight room and even a little bit of exposure in a controlled setting can improve things.
Quite often, the way out is through. 🤘
