Training: BJJ Strength Coach Kieren Lefevre | why you need to get strong for jiu jitsu and how to do it, improve your grappling gas tank, and reducing injury risk

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This conversation is with Kieren Lefevre. Kieren is a BJJ Performance Coach, Certified Personal Trainer, Strength & Conditioning Coach, ISSN-Sports Nutrition Specialist and self-professed jiu jitsu nerd. Simply put, he helps grappling athletes get strong, mobile, and reduce their risk of injury on the mats. 

We discuss: 

• Common mistakes grapplers make when strength training 
• Myth: you shouldn’t use your strength when rolling 
• The optimal weekly frequency for strength training 
• Best training splits and key exercises for grapplers 
• Why you need to train grip strength and rotation 
• Strength minimums before training power 
• How to know if you need to improve your movement efficiency vs your cardio  
• Should you be running to improve your gas tank? 
• The best protocol for training VO2 max 
• Whether you should be doing zone 2 training 

Connect with Kieren: 

• Instagram: @kieren_lefevre 
• YouTube: @KierenLefevre  

BJJ Strong Online: https://www.bjjstrongonline.com/ 

Resources: 

• FREE BJJ Strength Program 
• Free QUIZ to determine your perfect program 
• Podcast: BJJ Strong Podcast 
• Podcast: Beyond Jiu Jitsu 
• Study: High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes 
• Study: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review 

Study: Aerobic interval training improves maximal oxygen uptake and reduces body fat in grapplers 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Connect with me: @casswarbeck

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik

*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*