What I Learned from Josh Bryant

Recently I had the pleasure of sitting in on a couple interviews and a podcast with one of the most prolific strength coaches in the game, and at one time the youngest person to ever bench press 600lbs, Josh Bryant (@jailhousestrong) when he passed through Sacramento to visit Mark Bell’s Super Training Gym. I bought a notebook and took as many copious notes as possible. Here are the word for word notes I jotted down while I was learning from one of the best strength coaches on the planet.

Training Approach:

  • Very individualized programs. Each athlete is different and has different needs.
  • Usually programs 2 bench days/week: 1 heavy, 1 speed/accessory
  • Favorite Bench Press Accessory Exercises: Dead Bench Press, heavy dips, Spoto Press, Isometric Pushes & Pulls
    • Dead Bench Press: Perform singles with 10s of rest between sets.
    • Spoto Press: Forces you to stay tight and produce maximum tension.
    • Isometric Pushes/Pulls: –
      • Helps overcome sticking points.
      • Press/Pull into pins for 4-6s, then immediately follow with a full ROM exercise.
      • Effective for 6-8 weeks during meet prep. Beginner/Intermediate for the most part can do these at any time in their training and see positive results.
      • Can help produce 15% more force for longer durations.
      • Can also be used to develop strength at certain ranges.
      • Used in bodybuilding for maximum muscle recruitment/activation.
      • Helps develop compensatory acceleration.
  • Programs 3 heavy weeks, 1 “reload” week.
  • “Be a whore for results.”
  • “Do not be married to any one way of doing something.”
  • “Experience does not dictate competency.”
  • Use push ups to increase chest volume on a second chest day.
  • “Fast Gainers” can not handle as much volume due to their neural efficiency.
  • Use volume through hypertrophy training to build up a base to then build strength. > “Best way to increase strength is to build up muscle mass.”
  • For Bodybuilding pose between sets for mind muscle connection.
  • Did a lot of crazy volume training when at Metroflex Gym with Branch Warren and Brian Dobson.

Education:

  • Spent time in hardcore gyms since the age of 16.
  • Dr. Fred Hatfield was a personal mentor and friend of his.
  • Learned about compensatory acceleration from Dr. Hatfield, holder of many powerlifting records, bodybuilding titles, strongman and Olympic Weightlifting achievements.
  • Dr. Hatfield told him, “You’ve got to expand your worldview.” This applies to training and everyday life.
  • Josh also looked up to the likes of Ed Coan, and Bill Kazmaier.
  • He was persistent and hunted out Ed Coan’s personal phone number at 18 years old to then call him to ask him about training.
  • Learned and trained with Gary Frank. “The strongest guy I’ve ever worked with.”
    • Former track & field athlete.
    • Would routinely undergo 6-8 hour workouts 2x/week.

Being a fly on the wall to learn from Josh Bryant was an absolute pleasure. He is such a deep wealth of knowledge in regards to the iron game. To learn more from Josh Bryant, I highly suggest checking out his extensive YouTube channel which you can find here. I am looking forward to reading more of his books Jailhouse Strong, Grapple Strong, and his latest release, Keto Built among many other collaborations with Dr. Hatfield. If you want to learn how to get STRONG for either powerlifting, strongman, bodybuilding or every day life, Josh is a great resource to look into.

Hope you enjoyed reading some of my personal notes from my experience last week. If you are down with this shorter format blog posts with just my personal notes, comment below! I just might start pumping these shorter blog posts out once or twice a week!

For personalized workout programs, customized nutrition plans, detailed meal prep guides, or access to Settlage Bodybuilding ONLINE, or Settlage Wrestling ONLINE, email me at settlagesac@gmail.com. Follow me on Instagram, @joshuasettlage, for everything strength and conditioning.

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Why #SUBMISSIONSHREDDED?

#SUMISSIONSHREDDED is a training program made for wrestlers, Brazilian Jiu Jitsu, and submission grappling athletes, made by a former high school wrestler, current BJJ and submission grappling athlete and life long lifter; Me. I have tried many sports, but my one love always came back to grappling focused combat sports. Through the seven plus years of training, I have utilized many different strength and conditioning programs to achieve different goals throughout my grappling career. I constructed this program based off of how I have prepared for the weight cut and conditioning training of my last two competitions earlier this year and had great success. My main goals and big focus for this program were to get stay strong, build on my conditioning, and have an easy weight cut where I can be the biggest strongest competitor in my weight class.

WHAT YOU WILL NEED:

To do this program, you will need a weightlifting belt, or a powerlifting belt, and a gym with the equipment necessary to do squats, bench presses, deadlifts, pull ups, dips, and plenty of dumbbells.

HOW DO I KNOW IF I SHOULD DO #SUBMISSIONSHREDDED?

Here are just a few questions for you: Do you pin most of your opponents in the first period? Do you lose the majority of your matches by points or pin in the third period? At the end of a match do you find yourself exhausted mounted and hanging on for dear life? If you answered YES to any of these questions, then this program is for you. The focus of this program is to build your aerobic and anaerobic capacity to push the pace of a match, as well as serve as a way to train to cut weight if need be.

CAN I USE THIS PROGRAM TO CUT WEIGHT?

Yes! There will be two versions available, one for straight conditioning, and one for conditioning with a weight cut bias.

WILL I LOSE THE STRENGTH GAINS I MADE FROM #SUBMISSIONSTRONG?

No! This program is still rooted in strength. This program will have you lifting heavy to maintain the strength you’ve worked so hard to obtain, but will help you become a better athlete through the development of your conditioning.

IS THIS PROGRAM JUST FOR BJJ/SUBMISSION GRAPPLING ATHLETES?

No it is not. This is an inclusive strength program designed for ALL grappling athletes. Wrestlers in competing in both collegiate, freestyle, and greco, as well as traditional Brazilian Jiu Jitsu practitioners, and the No-Gi submission grappling crowd. The athletic demands of all these grappling sports are relatively the same despite different techniques and rule sets.

CAN I DO THIS PROGRAM WHILE IN SEASON?

There are going to be two version of #SUBMISSIONSHREDDED. One for the off season, and a slightly different one meant for in season training that includes a weight cut

WHAT IF I’M A BEGINNER AND HAVE NEVER LIFTED BEFORE?

This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into sport specific strength and conditioning, you can choose the scaled version of the workouts.

#SUBMISSIONSHREDDED PRICING:

#SUBMISISONSHREDDED

Program Payment Plan Price Description
#SUBMISISONSHREDDED One Time

$260

Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED Month-to-Month

$95

Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED (Personalized Programming) One Time

$300

Full acess to all 12 weeks of #SUBMISSIONSHREDDED tailored specifically to your athletic needs and resources, and bodytype, customized nutrition plan, private Facebook group, live Q&A’s, daily checkins and weekly FaceTime calls.

If you’re interested in #SUBMISSIONSHREDDED, fill out the fields below to sign up for the newsletter!

 

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3 Days Before Weigh In From GrapplingX Elk Grove 2017