Royce Fitness

Val wants to compete in physique. She's down to 17% body fat, as opposed to 18.4 from last month 💪🏾

Proud of my athlete Andrew Le. Ground and pound game was strong. Badass fight all around and very impressed. Proud of you my man, can't wait to see how you keep progressing 💪🏾💪🏾

The classic DUP model was an extreme success for the Bulgarian weightlifters. This periodization scheme is amazing, but this exact model is an issue for athletes. Why is this? It was found by world class coach Cal Dietz that his athletes could not recover from this typical model. It was successful for the Bulgarians because of their extensive steroid use. The only way to recover from training and to repair muscle damage is through a hormonal response. Training increases hormones such as testosterone and growth hormone, however, the drawback is that this hormonal response takes a long time to work (72 hours or more). The problem with this classic model is that natural athletes can not recover in time from the high volume sessions completed on Monday. So an easy fix to this model is to simply place your moderate work on Monday to prime the athlete, followed by high intensity work on Wednesday and high volume work on Friday to allow the athlete a full weekend to recover. Proper periodization schemes are not difficult. Just takes a little tweaking to better prepare your athletes!

To my fellow grapplers out there. Whether it be Judo, BJJ, wrestling, etc. I wanted to share a few of my favorite "barbell" exercises for getting stronger on AND off the mats. If you want to be a high level competitor, being able to understand how to build strength and neuromuscular efficiency can be the difference between a win or a loss.

1. Zercher good mornings are beneficial for building isometric strength in the forearms, biceps as well as concentric/eccentric strength in the low back, glutes and hamstrings through hip extension. This is beneficial if you like to work on your feet and tie up with your opponent which personally is my favorite way to grapple.

2. B stance squats build knee dominant strength and improve bone density and spinal stiffness. Sounds bad right? But you won't lose mobility or flexibility if you work on it. Spinal stiffness is important for preventing injury when being stacked or dealing with someone who knows how to pressure pass. The knee dominant strength is fantastic for being able to change levels and blast through your opponent.

3. Deadlifts of course are self explanatory. Insanely functional for all sports to build the strength of your posterior chain. Your ability to pull is one of the most important factors when trying to be a strong and well rounded grappler