The Weekly Fix: Shorter sessions for Better results
Welcome to the Weekly Fix! The Official Newsletter of the Bulletproof For BJJ brothers to give you the help you need to have better Jiu-jitsu. This week is about less but better: Less time in the gym but bigger gains on the mats. Also a bit of extra goodness that will help you roll through the weekend.
  1. Shorter sessions for Better results: More bang for your buck in the Gym
  2. Video of the week : Tips for Tight Hips . ( Click the image.)
  3. Community Spotlight : Story of a Super Dad!
  4. Training Top Tip : Stop Icing your bad ankle.

Shorter sessions for better results!

Long sessions in the gym do not equal better results on the mat. The idea that every session you do needs to be a gruelling punishment is a Myth!
Let us save time and ultimately get you better results just by choosing more selectively. First of all planning a workout is like packing for a holiday but you only get one, medium sized suitcase so you need to be smart about what you take.
You want multi use items that do not take up too much space. Instead of packing, a puffer jacket, a raincoat and a hoodie. Pack your warm, waterproof jacket with a hood. Relating this to exercises in the gym it is comparable to replacing, machine hamstring curls, back extensions and glute bridges with a Single leg deadlift.
It is 3 moves in 1.
The idea of training muscles in isolation may be good for bodybuilding and muscle growth but not good for Jiu-jitsu as it neglects flexibility and balance. The major difference when we train for strength and athleticism is we train movements, this requires coordination.
Even though when you first start it may take 1 or 2 sessions to get familiar you will be ultimately doing fewer exercises and getting gains that will actually transfer to your BJJ, saving time and effort. Here are 3 examples of strength training movements that directly apply to moves on the mat:
  • Cossack Squat: Spider Guard retention
  • Single Leg Deadlift: Uchi Mata throw
  • Turkish Get Up: Technical Stand Up
That is not to say that your lifting has to replicate your BJJ drills or positions but simply we do not want to waste time in the gym on stuff that takes up space in your suitcase and doesn’t provide a high level of function.
That said exercise selection by itself is not enough to guarantee results for strength or muscle growth as there are many other contributing factors: sleep, diet and training volume.
To ensure you do not spend half your session scrolling on your phone set an intention. You set a time limit of maximum 60 minutes and if you do not get it done in that time you just do not do it, but push your self to stay on point and try to get it done.
Also time your rest breaks ideally 60 seconds between sets. These 2 actions bring your attention to exactly what you are doing as opposed to distracting your self between efforts by scrolling.
The intention and focus you bring to each set will also seriously affect your strength, balance and coordination. The best way to do this is by bringing your attention to your breathing and bracing. When done properly your lifts will be better quality and so will your results.
The key take aways are:
  • Work on Movements not Muscles
  • Set a time limit on your work out (60 minutes)
  • Time your rest breaks for accountability (60 seconds)
  • Set your intention and make your reps quality



Academy: MyBjj & KMA
BJJ: Blue 3stripe. TKD: 4th Dan Black Belt.  Hapkido: Black Belt
Started BJJ: 2015
I started Taekwondo at 14 with a friend of a friend who was a black belt and at uni. He introduced me to his instructor Master Sung - a Korean powerhouse -he truly reminded me of Bruce Lee! We trained in Ashfield in Sydney Inner West & I would ride my bike to training, much to the dislike of my mum.
We trained hard and sparred even harder, back in those days there was not much protective gear around however I do recall investing in a groin guard, after learning the hard way, not all kicks are above the belt.
I learnt about timing, speed, distance, power and control - things that to this day I still think about when rolling.
As a chef, I eventually opened my cafe in Newtown which I have been running for 22 years and I found a local instructor by the name of Master Fari Salievski, who was training Hapkido, Taekwondo & Kickboxing at Newtown PCYC on the third floor. We soon formed a connection & 30 years later I still train with him - taking a couple of years off to start up my business.
Occasionally we would also do boxing on the 2nd floor where Johnny Lewis would train Jeff Fenech and Kosta Tszyu, which was a real eye opener.
The Newtown PCYC was hit very hard with a huge hail storm and damaged the whole dojo. That is when Master Fari moved to Liverpool where it still remains KMA.
I received my 4th Dan in Taekwondo and kind of retired the belt - but not the kicks, the kicks remain with me and are used like a boxer would a jab.
I started teaching Taekwondo, and I also trained with Master Fari true love - Hapkido & a few years ago I received my black belt in Hapkido from Master Fari - who is also a black belt in BJJ under John Will.
It was at KMA where I noticed the Dojo was being used by ex-UFC fighter Brian Ebersole training wrestling & BJJ with Martin Nguyen from One FC. But, I resisted BJJ, until a friend who is a purple belt, mounted me and give me a hard time! So I said shit I need to learn this BJJ stuff. Now, nearly 6 years later I am currently a Blue Belt three stripes and train mainly at Mybjj Camperdown which has a great timetable and program, run by Professor Mario Sergio Yokoyama who is a 4th degree Black Belt BJJ.
During Taekwondo and Hapkido training, I would always do a warm down of at least 10 to 15 minutes, which helped me sleep and helped my next day muscle soreness, and mobility, however In BJJ there is zero warm down, so I have been making it a priority to warm down properly myself after class, as I need to keep stretching as I believe this will help me stay on the mats longer!
In the beginning of BJJ, I had a lot of fun, but soon came some little injuries, elbow, knee, shoulder- the usual, unfortunately. So, I had to listen to my body and my physio & of course I listened to Bulletproof for BJJ, for all the great tips & for inspiration!
As I was a white belt then, I soon found out that rolling with other white belts was crazy and found myself with way more injuries than Hapkido and Taekwondo put together, so then I found Bulletproof for BJJ & lifted a little more and worked more on my mobility and flexibility.
I found myself then rolling with purple, brown & black belts and they had way more control on all fronts, and in doing that I found my defence got a little better and my injuries reduced.
As an instructor in Taekwondo and Hapkido I taught my class are a mix of techniques first, followed by body weight strength and conditioning & movements then a warm down - a lot to fit in one class. But at Mybjj the main focus is jiujitsu - that is why you go there, to learn, so it is up to you to ensure you do the work to stay on the mats!
I have learnt that - Strength is the ability to overcome stress or to absorb the stress! Injuries occur when some kind of specific tissues capacity to tolerate stress is overloaded so the stronger we can get that tissue the less it is going to overload!
Big thanks to JT and Joey for the Bulletproof for BJJ program, I feel more empowered to keep going, on this journey.


Sounds crazy right?! Actually it's not when you take a closer look at the bodies immune response.
The original Dr Gabe Mirkin who popularised R.I.C.E. ( Rest, Ice, Compression, Elevation.) as a response to treat acute joint trauma has more recently written a blog post reversing his previous claim. He has also gone further to say that icing an injured joint may cause more harm. Here is the link to the original article:
That's right BJJ fam even though the ice may numb the pain it actually does not serve to help you heal at all. Don't ice that sore ankle, get your self to the physio and get yourself a rehab plan ASAP.
Big OSS,
JT & Joey