Nick Troquato

Nick Troquato Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Nick Troquato, Personal trainer, 104-105/3 Alba Close, Noosa Heads, Noosa Heads.

15/09/2026

Big Jiu Jitsu World League competition coming up this weekend 🥋

I’m excited for my guy Matt D. to put his foot on the line!

He’s trained hard over the past 8 weeks, and I know it’ll be so cool for him to put his skills to the test.

Good luck to all our members here at Capitol Jiu Jitsu competing!

Are you competing in BJJ soon? Have you been to world league? 🥋

If you grapple🥋🤼‍♂️…Make sure you can own a split squat before you work on back squats. Why? 1) if you roll consistently...
11/09/2026

If you grapple🥋🤼‍♂️…

Make sure you can own a split squat before you work on back squats.

Why?

1) if you roll consistently and don’t do anything about it, your hip flexors will become tight AF, which can jack up your back.

This fixes that.

2) They improve your balance WAY more. And your core is naturally engaged more from being in a split stance.

3) You’re forced to go lighter, which gives your tissue more time to adapt and decreases your risk for injury🦵🏼🔋⚡️

Still, by all means back squat. It’s a powerful movement.

Just make sure to own this first.

You’ll make faster gains, and have more longevity.

Save and send to a friend who’s trying to get stronger and avoid injuries on the mat👊🏼

10/09/2026

The Best Conditioning Interval for the Mat 🤼‍♂️🥋🔋

The interval is most similar to the energy demands for wrestling 🤼‍♂️ and BJJ🥋

15 sec MAX intensity/45 sec coast on the Airdyne

X 6-10 Rounds

*You can start with 10 sec sprints, and 50 sec recovery, and then go all the way up to 20 sec sprint w/40 sec recovery*

I have Matt doing these in prep for his upcoming tournament at JJWL Jiu Jitsu World League on 9/19 for his first tournament 🙌🏼

They are BRUTAL!! 🔥

They suck when you do them.

But they’ll help you roll back to back without feeling like you’re drowning ☠️

You tried these yet?!

Practice them 1x weekly to improve your conditioning for the mat! 🔋🤼‍♂️🥋📈

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104-105/3 Alba Close, Noosa Heads
Noosa Heads, QLD
4567

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