This Is What Happens When You Learn Jiu Jitsu

Hey, it's Robert Sikes here! I just had an awesome talk with Josh Settlage, a guy who knows a lot about strength training and martial arts. Josh has a unique way of mixing strength training with Brazilian Jiu Jitsu (BJJ), and he shared some cool insights and tips about why Jiu Jitsu is having such a huge impact on men. Whether you're into fitness, martial arts, or just want to get healthier, this article will give you some great ideas!

Why Small Goals Matter

Josh told me about how he uses an under-desk treadmill to get his steps in while working. It's a walking-only treadmill that goes slow enough for typing and editing videos. A few years ago he set a goal to average 10,000 steps a day for a year. At first, it was tough, especially when the weather got hot. But after getting a walking treadmill, hitting 12,000 or 13,000 steps became easy and he was able to acomplish his goal.

I shared with him how I did a fun challenge with a friend to run a mile every day for a year, no matter the weather. We agreed that it is important to have both big, scary goals (like a bodybuilding show) and smaller, consistent goals that require daily discipline (like running a mile or walking 10,000 steps every day). The small goals, like walking 10,000 steps, can be harder to stick to because you might think, "I'll do it later." But that daily consistency builds great habits.

Here's a tip from Josh: Don't just aim for huge goals. Also, set small, easy goals that you can do every day. That's where most people struggle, and that's where you can win.

From Wrestling to Jiu Jitsu: A Journey Through Martial Arts

Josh grew up doing traditional martial arts, then moved to wrestling in middle school. Wrestling is super competitive, and if you want to keep going after high school, you either wrestle in college or aim for the Olympics. Josh wasn't the best wrestler, so he found Brazilian Jiu Jitsu (BJJ) when he was 20. He loved it because it's similar to wrestling allowed him keep doing something on the mat after the end of his wrestling career.

Interestingly, wrestling programs usually have strength and conditioning built in. They do pull-ups, rope climbs, and other exercises. But in BJJ, many people don't lift weights or train in strength and conditioning, which Josh noticed. So he started helping his training partners get stronger and avoid injuries by combining lifting with BJJ training.

Josh has been doing BJJ for eight years now and loves it way more than wrestling. He likes how BJJ combines individual skill with teamwork because you need good training partners to improve.

Why I Love Individual Sports Mixed With Teamwork

I told Josh that I like individual sports like bodybuilding because you control your own results. But wrestling and BJJ are a cool mix; they're individual competitions, but also need good partners and teamwork. Josh's high school coach said wrestling is "the ultimate team sport" because you share wins but own your losses. That mindset is powerful for life, teaching responsibility and humility.

Jiu Jitsu Etiquette and How to Start

If you want to try BJJ, Josh says the most important thing is to just be cool & respectful. Here are some simple rules to follow:

• Keep your fingernails trimmed so you don't scratch anyone.
• Don't wear shoes on the mat to keep it clean and safe.
• Respect the gym and keep it clean.
• Leave your ego at the door. Don't try to be a hero and tap late to submissions.

Gi vs. No-Gi: What's the Difference?

BJJ started with the gi, which is the traditional uniform. But no-gi training (without the uniform) became popular because MMA fighters don't wear gis. No-gi focuses more on grips and techniques without grabbing cloth, which changes the game. Josh mostly trains no-gi because it's closer to wrestling and feels more natural for him.

How to Train Smart: Balancing Lifting and Jiu Jitsu

Josh follows a smart training plan called the "condensed conjugate split." It mixes heavy lifting, explosive power, and bodybuilding-style workouts. Here's how it works:

• Max Effort Days: Heavy lifting with low reps to build strength (like squats, bench press, deadlifts).
• Dynamic Effort Days: Explosive, fast exercises like jumps, sprints, and medicine ball slams.
• Repetition Effort Days: Bodybuilding-style workouts with higher reps to build muscle and endurance.

Josh balances lifting and BJJ by spacing out intense workouts and using recovery days. For example, he might lift heavy one day and do BJJ the next, making sure to give his body time to rest. This helps decrease risk of injury and keeps performance high.

How Often Should You Train BJJ?

If you're new to BJJ, Josh recommends starting with two days a week. This gives your body time to adjust. You don't need to spar or "roll" every round; take breaks and watch sometimes. As you get better, you can add more days and train smarter by listening to your body.

Smart Nutrition for Strength and Martial Arts

Josh tracks his macros (protein, carbs, fats) carefully. He eats mostly whole foods like red meat, rice, and vegetables. He finds that eating the right foods before training helps him feel strong and energetic.

For bulking (gaining muscle), Josh eats more calories, mostly by adding carbs. For cutting (losing fat), he lowers carbs but keeps protein and fats steady. He uses a simple formula to estimate calories:

• Maintenance calories = body weight × 15
• Bulking calories = body weight × 16
• Cutting calories = body weight × 14

This helps him stay on track without guessing.

The Power of Keto and Fat Adaptation

Josh and I also talked about the practical use of a ketogenic diet for Jiu Jitsu and how I use it with one of my own clients who competes in Jiu Jitsu. We talked about how I've been following a ketogenic diet for the last 11 years and found that being fat-adapted means my body runs well on fat for energy, which helps with endurance and recovery. We both agree that it is important to experiment with different diets to find what works for your body and adjust over time.

Why Jiu Jitsu is Growing in Popularity

Josh noticed a big rise in BJJ's popularity over the last 3-4 years. He thinks Joe Rogan and Jocko Willink helped make it mainstream by talking about it on their podcasts. More people are rolling on the mats now than ever before.

BJJ offers a lot of benefits:

• Community and friendship
• Physical fitness and conditioning
• Self-defense skills without heavy injury risk
• Building confidence that speaks for itself on and off the mats

Josh says if you train smart and with experienced partners, you can drastically decrease your risk of injuries and get a lot out of the sport.

Final Thoughts: Why You Should Try Martial Arts and Smart Training

From our chat, I learned that combining bodybuilding, martial arts, and smart nutrition can create a balanced, healthy lifestyle. It's not just about lifting weights or fighting; it's about setting goals, building good habits, and having fun while doing it.

Josh's story shows that even if you start with small goals like walking 10,000 steps a day or training BJJ twice a week, it can lead to big changes. The key is consistency, smart training, and listening to your body.

FAQs About Training, Jiu Jitsu, and Nutrition

How many days a week should a beginner train BJJ?

Start with two days a week to let your body adjust. Focus on learning techniques and don't feel like you have to spar every round.

Can I do bodybuilding and BJJ at the same time?

Yes, but balance is important. Don't overtrain. Space out heavy lifting and BJJ sessions to recover well and avoid injury.

What is the difference between gi and no-gi BJJ?

Gi BJJ uses a uniform that you can grab, changing techniques. No-gi is without the uniform, focusing more on body grips and faster movement. Both have similar principles.

What does Josh eat before training BJJ?

A small meal with protein and some fast-digesting carbs works well. Josh likes 30-40 grams of carbs before BJJ for energy.

How do I find a good BJJ gym?

Try out different gyms and see which feels welcoming. Check if they have a good kids' program if you want to train with your child. Cleanliness and a friendly atmosphere are important.

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