Welcome to Gav Clarke's Blog

Kettlebell Session for BJJ

Kettlebell Complex: 5 OF 4 Introduction : This is a great workout for BJJ Strength & Conditioning because it can be conducted in a very short amount of time. It includes four of the simplest kettlebell exercises and is suitable for beginners to advanced kettlebell users. All you need to do is alter the weight. Method: This is a simple method, conduct 1 rep of each exercise on each arm, swap arm. Then conduct 2 reps of each exercise and swap arms again. Do the same with…

Nutrition as a recover tool in BJJ

The most important meal of the day is not breakfast but the one you have after training session. After heavy drilling and rolling it important to refuel those muscles and promote recovery asap. Best way to do this is with a good mix of protein, carbs and fat. Incorporating as much nutrients as possible.  Inadequate nutrition can really effect recovery and especially if protein levels are too low. See research below for more details. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 Research recommends that eat 1.4-2g of protein per 1kg of bodyweight. Research…

Turkish Get Up – How it can improve your Strength for BJJ

What it is? Turkish Get Ups are an amazing exercise for anyone who conducts BJJ, grappling or MMA. As the Russian saying goes “you are only as strong as your weakest link.” This exercise will show you what that weak link is. TGU is an exercise that hits upper body, core, hips, legs, back, bum. Well everywhere really. It also promotes great mobility which is needed in BJJ and other forms of grappling. The key is doing it properly. I was lucky enough to learn from the…