Josh Settlage

Helping Wrestling and BJJ Athletes become STRONGER, more POWERFUL, and more EXPLOSIVE!

For online subscription workouts and applications for my Premium Grappling Performance Program, head over to SettlageStrength.com!

05/15/2023

Do you lift BEFORE or AFTER your Jiu Jitsu training? COMMENT BELOW!

05/13/2023

The #1 thing you can do OFF the mat… to improve your performance ON the mat is to GET STRONGER!!

*and yes I know I spelled efficient wrong… and now I bet you’re swiping back through to see the spelling error… It’s okay if you laugh I’m not offended 😂*

Got questions about how to get stronger for Jiu Jitsu? Drop them in the comments below! *ask grammar and spelling questions will be ignored lol*

- Coach J, CSCS 👽

05/12/2023

Here are some tips you can use to better balance your MAT TIME & GYM SESSIONS 💪🏽🥋

Got questions about how to get stronger for Jiu Jitsu? Drop them in the comments below!

- Coach J, CSCS 👽

05/09/2023

Bands & Chains are one of the BEST tools to use to help supercharge your athleticism on the mat!

Bands & Chains are forms of Accommodating Resistance and can be used to help…
✅ Build Strength
✅ Improve Speed & Power
✅ Enhance Hypertrophy
✅ Work Through Injury

Got questions on how to use Bands & Chains for Jiu Jitsu?

Drop them in the comments below!!

- Coach J, CSCS 👽

05/05/2023

One of the BIGGEST MISTAKES I ever made in my own training… Was being a 1-DIMENSIONAL ATHLETE!

I was so used to using only bro splits & aesthetics based training, that I completely missed these 3 things in my Jiu Jitsu strength training 6 years ago…

🔰 UNILATERAL EXERCISES:
You should be strong using both arms in a Floor Press… But you should also be able to handle some heavy DB’s one at a time. Don’t be scared to mix in some exercises that only use one leg or arm at a time!

🔰 LATERAL TRAINING
Jiu Jitsu is not like sprinting where you move in a straight line. It’s a sport that requires you to move in ALL planes of motion… Which means your strength training should help you get strong in ALL planes of motion: Forwards & Backwards (Sagital Plane), Side to Side (Lateral or Frontal Plane), Top & Bottom (Transverse Plane).

🔰 ROTATIONAL WORK
It’s common for athletes looking to get strong to dive deep on exercises that maintain a rigid and braced spine. This is not a bad thing… But your spine does much more than just bending and arching. It TWISTS too! If you want to be a better athlete, build a STRONG & POWERFUL midsection with exercises that help you bend, arch, and ROTATE!

Got questions about how to get STRONG for Jiu Jitsu? Drop them in the comments below!

- Coach J, CSCS 👽

05/04/2023

✊🏽 GRIP Strength Tips For Jiu Jitsu Athletes!🥋

It’s no secret that having a STRONG grip is a important part of being a successful Jiu Jitsu athlete!

Often times, your FIRST point of contact with your opponent is establishing grips.

Your grip strength is crucial part of not just your set ups of sweeps, takedowns, and guard passes, but also your submission finishes!

Here are 2 STEPS FOR A STRONGER GRIP!✊🏽

1️⃣ STOP USING LIFTING STRAPS ❌

If you’re overly reliant on using lifting straps… You’re missing out on some major grip gains!!

You don’t need a bunch of fancy gadgets & gizmos to train your grip. You just need to grab REAL weight with your REAL hands.

2️⃣ KEEP GRIP TRAINING AS ICING ON THE CAKE 🍰

A big mistake grapplers make is spending TOO MUCH TIME working on their grip strength.

They skip the ‘meat & potatoes’ lifts like deadlifts & heavy rows (which get you crazy strong & improve grip strength)…

And place them with endless ammounts of Gi Pull Ups, Plate Pinches, and Fat Gripz.

If you follow Step 1, you’re grip is gradually going to get stronger when you do your main lifts without straps. After the ‘meat & potatoes’ are done, then you’re clear to finish out your training session with some fun grip specific work 💪🏽

Got more questions on how to strengthen your grip for Jiu Jitsu? Drop them in the comments below!

- Coach J, CSCS 👽

05/03/2023

Coming back from a Jiu Jitsu injury? Here are 3 TIPS FOR SUCCESS when you get back on the mat!

🔰 Take Things 2x As Slow
🔰 Remember! Progress Takes Time
🔰 Keep Getting STRONGER

Got questions about how to get stronger for Jiu Jitsu?
Drop your questions in the comments below!

- Coach J, CSCS 👽

05/02/2023

📨SHARE this post with your training partners who need some ISOMETRIC STRENGTH!

One of the top 3 physiological demands of Jiu Jitsu is ISOMETRIC STRENGTH.

If you’re able to level up your ISOMETRIC STRENGTH, you’ll be better prepared to WIN more matches & get INJURED LESS!

Want to learn how you effectively train to level up your Jiu Jitsu performance?

📲 Click the link in my bio and you can download a FREE 4-Week Strength Program!

- Coach J, CSCS 👽

05/01/2023

DON’T MAKE THESE MISTAKES!❌

Competing for the first time in Jiu Jitsu can be a really fun and exciting experience!

However, there are 3 THINGS that can actually take away from your enjoyment from competing and hinder your success on the mat!

Got questions on training to compete in Jiu Jitsu?

Comment below!

- Coach J, CSCS 👽

04/25/2023

BIRTHDAY SALE 👉🏽 Get 25% OFF your membership to The Strength Matrix! Click the link in my bio to begin a 2 week trial & have the discount automatically apply to your membership when you join!

- Coach J, CSCS 👽

04/18/2023

BLOOD FLOW RESTRICTION 👉🏽 The secret training method that can massively help your Jiu Jitsu performance!

Blood Flow Restriction (BFR) Training (also known as Occlusion Training or KAATSU Training) is a form of training where you use an inflatable cuff to temporarily prevent the venous return of blood flow back into the heart.

This allows blood to flow into the working muscle, but doesn’t allow blood to flow out of the muscle. This creates a huge build up of metabolites in the working muscle and can lead to that intense “burning” sensation you feel when doing rigorous exercise.

This simulates a high intensity training environment without actually having to load up a heavy barbell or do a crazy amount of sets and reps.

BFR training can help you get MORE work done in LESS time. This can help you…

👉🏽 Build more muscle
👉🏽 Maintain strength when peaking for competition
👉🏽Improve your conditioning & Blood Lactate Threshold
👉🏽 Recover faster from injuries

BFR training is not meant to completely replace your traditional strength & conditioning work…

But it can be a powerful training tool that can be used to help improve your athleticism for Jiu Jitsu!
 There are a bunch of different products out there that you can use for BFR training! My personal favorites are the Blue Tooth / Wireless BFR Cuffs from !

That is why I partnered with them to help bring the power of BFR training to more and more Jiu Jitsu athletes!

If you’re interested in using the power of BFR training to help you improve athleticism for Jiu Jitsu… You can use code, “COACHJ” at checkout to get 10% OFF your order!

In Discipline & Strength,
Coach J, CSCS 👽

04/17/2023

🔰 SAVE This List of My FAVORITE Strength Exercises For Jiu Jitsu Athletes 💪🏽🥋

Want to learn more about how to…
🥋 Roll harder on the mat
💪🏽 Train smarter in the gym
🥇 WIN more matches
🛠️ Get INJURED LESS

📲 Click the link in my bio and you can download a FREE 4-Week Strength Program!

- Coach J, CSCS 👽

Address

5800 Madison Ave.
Carmichael, CA
95841

Website

http://www.settlagestrength.com/

Alerts

Be the first to know and let us send you an email when Josh Settlage posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Josh Settlage:

Shortcuts

Want your business to be the top-listed Gym/sports Facility in Carmichael?