The Weekly Fix: The 1 Move For Better BJJ

Welcome to the Weekly Fix!

The Newsletter from the Bulletproof For BJJ brothers JT & Joey, to give you the insights you need to have a better BJJ life. .

  1. The 1 Move for Better BJJ: The weapon of choice
  2. Technique of the Week: How to stay active while injured
  3. Community Spotlight: 10th Planet Blackbelt legend
  4. The Audio Hook Up: Body Weight vs Barbell Ep.14

The 1 Move for Better BJJ

The most consistent question I receive is “What can I do to get better for BJJ?”

Other than practicing your specific Jiu-jitsu skills and drills, the best thing you can do to get better for BJJ is improve your ability to move your body.

BJJ is extremely physically demanding. You need great levels of strength, mobility and physical endurance.

There are so many options that can potentially help you improve the way you move but what is the best Move to ticks all the boxes? After 20 years of living in Gyms there is only 1 Move that does it all. To be fair this move incorporates 4 major exercises in sequence, putting every major muscle group in your body to work. It also does this in a BJJ specific way.

The technical stand-up is a drill that is taught in many BJJ schools around the world and is an essential coordination needed to move well on the mat.

The Turkish Get Up or T.G.U. as it is otherwise know is the move you need.

Whether you want to get stronger, fitter or more mobile the T.G.U. has you covered and I am going to break it down into it’s 4 major component moves and then explain the 3 ways you can make the T.G.U. work to help your BJJ.

The Breakdown
  1. Over head Lunge- Best place to start to improve overhead stability
  2. Windmill- Most technical aspect of the T.G.U. requiring big mobility
  3. The Hinge- This transition move works hips and shoulders the most
  4. Get Up Sit Up- This is the hardest part of the T.G.U. and requires maximum core strength to get you moving from a dead stop.


3 Ways To Win With The T.G.U.
  • Improve Mobility: Practicing get ups with a light weight about 30% of your 3 rep max, going through each position using the full range of motion will function as loaded mobility training. We recommend 5 sets x 2 reps each side


  • Stronger Faster: Time under tension is Key to improving strength. Doing a single repetition of a T.G.U. is demanding, do 3 in a row is a real test. Start with 80% of your 1 rep max and do 5 sets x 1 rep. Build up to sets x 3reps at the same weight, before picking a heavier weight. Repeat this process.


  • Fitter on the Spot: It is a misconception “Cardio” (running, cycling & swimming) will help your gas tank on the mat. Try this, using 60-70% of your T.G.U. 2 rep max and complete 1 rep on each side as many times as possible in 10 minutes. You need to stay working continuously, good luck.

Using this 1 movement against different levels of resistance and with varying set and reps will give huge improvements in Mobility, strength and conditioning.Ultimately it translates to better BJJ sooner. If you are going to do 1 move the T.G.U. is the weapon of choice.



Academy: 10TH Planet South Melbourne

Started BJJ: 2004

Rank: Black Belt

I started in the GI in 2004 under the Machado system where I eventually achieved my blue belt. In 2006, I traveled around the world and trained for a month with Eddie Bravo at 10th Planet HQ in Downtown LA and that changed everything for me. Even though I was a blue belt in the GI, I decided to give it up and started as a white belt in the 10th Planet system under Eddie Bravo in 2007.

Who or What got you introduced to BJJ?

At the time, I was training under Frank where I studied karate and kickboxing. We realised we needed more ground work and started doing BJJ as a result.

What was your training/ martial arts experience before you started BJJ?

I started training in martial arts in 1995 at 11 years old. I started with Zen Do Kai Karate and achieved my black belt at the age of 16. I developed an interest in kickboxing which was more of a Dutch style, which I also trained in for many years.

During this time in the late 90s and early 2000s, I started training in Koryu-Uchinadi Kempo Jitsu which is a traditional Japanese Okinawan martial art. We learned all aspect of martial arts as it is an application based system. I learned all types of striking techniques, wrestling, judo throws, joint locks and manipulations and even some weapons training. I received my KU 2nd Degree black belt in 2004. In 2007 I decided to focus my training on no-gi BJJ were I fell in love with the art and have not looked back since.

Have you had any major setbacks or injuries on your BJJ journey?

As a martial artist, you will always have some kind of injury. Especially if you train and compete regularly. My worst injury was while competing at the Victorian Titles many years ago when I completely tore my LCL. I was off the mat for around 5 months which was very frustrating. I had to focus on rehab and lifting weights to make sure my leg was strong again and avoid surgery down the road.

How has Bulletproof for BJJ helped you?

Working with JT, and doing one-on-one sessions with him for about a year made me realise that there was a big difference between just lifting weights like most people do at the gym and lifting weights with a different mind set and tools to help my body be more physically ready for BJJ and every day life.

It made a big difference in my core strength, grip strength and functional movement.

It also helped a lot with my mobility. I am one that doesn’t stretch often enough, even though I know how good it is for you.

At the moment, Bulletproof for BJJ is helping me with my core and getting my strength back as I am currently recovering from surgery.

As soon as I had the surgery, I knew I had to get in contact with the Bulletproof team as they are very knowledgeable in their field.

I highly recommend Bulletproof for BJJ for everyone, no matter what sport you do or even if you just want to feel better for everyday living.