![Electrum Performance](/img/default-banner.jpg)
- 644
- 2 396 617
Electrum Performance
Приєднався 18 вер 2017
Check out our Playlists for content on an area we specialize in!
At Electrum Performance, we provide strength and conditioning for more jiu jitsu practitioners than any other location in the world, and it’s been this way for a long time. From hobbyists to Black Belt World Champions - we work with fighters off all experience levels every single day.
We also have unique expertise in:
-training our back/spine to be resilient, strong, and pain free (glassback free zone)
-training the glutes (we worked/learned under Bret Contreras for 2 years)
-general fitness for beginners or anybody wanting the BEST from many schools of thought
-gym humor, since we love memes and don’t take ourselves too seriously
So subscribe and learn from a team of coaches that combine nerdy concepts with training hard and being a little bit of a meathead - led by our Head Coach and founder, Alex Sterner.
Reach out if you have any questions, and if you want to access our training check out our website/app!
At Electrum Performance, we provide strength and conditioning for more jiu jitsu practitioners than any other location in the world, and it’s been this way for a long time. From hobbyists to Black Belt World Champions - we work with fighters off all experience levels every single day.
We also have unique expertise in:
-training our back/spine to be resilient, strong, and pain free (glassback free zone)
-training the glutes (we worked/learned under Bret Contreras for 2 years)
-general fitness for beginners or anybody wanting the BEST from many schools of thought
-gym humor, since we love memes and don’t take ourselves too seriously
So subscribe and learn from a team of coaches that combine nerdy concepts with training hard and being a little bit of a meathead - led by our Head Coach and founder, Alex Sterner.
Reach out if you have any questions, and if you want to access our training check out our website/app!
The Mindset to Help You Recover from BJJ injuries
This video is an excerpt from a full length video on ALL of the physical + mental tools you need to deal with injury in BJJ - if you liked this, I'd recommend checking out the full version!
Full video here! 👇
ua-cam.com/video/_5Vv7zhs76o/v-deo.htmlsi=PnX5n4gBkmZ3YqYT
Full video here! 👇
ua-cam.com/video/_5Vv7zhs76o/v-deo.htmlsi=PnX5n4gBkmZ3YqYT
Переглядів: 1 004
Відео
8 Reasons Why Zercher Squats/Deadlifts are the GOAT
Переглядів 2,3 тис.14 днів тому
www.electrumperformance.info/teamep-lander ☝️That link will let you sign up for a 7 day trial to train with me via my app Hear me, GLASSBACKS! Zercher variations are a PHENOMENAL way to train your spine lower body, and I'm here to show you why. And it's not for the many reasons often advertised! Zercher's aren't more "functional," they don't work your abs, they don't make you sprout tattoos on ...
Why you SHOULD Lift with your Back to prevent back pain | Methods, Exercises, and Research
Переглядів 2,2 тис.28 днів тому
Why you SHOULD Lift with your Back to prevent back pain | Methods, Exercises, and Research
BJJ Purple Belt Road to Worlds: Quest for Double Gold | Nata Tenca, Footlock Assassin
Переглядів 1 тис.3 місяці тому
BJJ Purple Belt Road to Worlds: Quest for Double Gold | Nata Tenca, Footlock Assassin
Strength Coach and Jiu Jitsu Black Belt Expose Anaconda Fightwear for Unethical Advertising
Переглядів 1,2 тис.3 місяці тому
Strength Coach and Jiu Jitsu Black Belt Expose Anaconda Fightwear for Unethical Advertising
Boys Get Sad Too | BJJ Black Belt Adam Bradley on the Role of Jiu Jitsu for Men’s Mental Health
Переглядів 3,2 тис.3 місяці тому
Boys Get Sad Too | BJJ Black Belt Adam Bradley on the Role of Jiu Jitsu for Men’s Mental Health
"Perfect" posture? "Perfect" exercise technique? Will these things save you from pain and injury?
Переглядів 3593 місяці тому
"Perfect" posture? "Perfect" exercise technique? Will these things save you from pain and injury?
The Biggest Lie About Jiu Jitsu Injuries | Your Physical & Mental Guidebook to Injuries in BJJ
Переглядів 23 тис.4 місяці тому
The Biggest Lie About Jiu Jitsu Injuries | Your Physical & Mental Guidebook to Injuries in BJJ
Unlock EXPLOSIVENESS for jiu jitsu w/ this one great exercise - medicine ball scoop toss
Переглядів 11 тис.5 місяців тому
Unlock EXPLOSIVENESS for jiu jitsu w/ this one great exercise - medicine ball scoop toss
Bench Press tips for Jiu jitsu athletes
Переглядів 5146 місяців тому
Bench Press tips for Jiu jitsu athletes
❌NEVER❌ Bend your spine in jiu jitsu (or else!)
Переглядів 2,6 тис.6 місяців тому
❌NEVER❌ Bend your spine in jiu jitsu (or else!)
Underrated Upper Body Power Exercise for Jiu Jitsu - Plyo Pushup aka Incline Power Pushup
Переглядів 2326 місяців тому
Underrated Upper Body Power Exercise for Jiu Jitsu - Plyo Pushup aka Incline Power Pushup
Stop Dropping the Bar, you Bozo! Learn Hook Grip!
Переглядів 2,3 тис.8 місяців тому
Stop Dropping the Bar, you Bozo! Learn Hook Grip!
DON'T Fall for the Government Psyop - USE Lifting Straps! (why and how-to)
Переглядів 1,1 тис.9 місяців тому
DON'T Fall for the Government Psyop - USE Lifting Straps! (why and how-to)
Secrets to Success - Strength Coach Interviews ADCC Champion Kaynan Duarte
Переглядів 6279 місяців тому
Secrets to Success - Strength Coach Interviews ADCC Champion Kaynan Duarte
Gi Pullups - ❌OVERRATED!?❌ Alternative Grip Strength Options for Jiu Jitsu
Переглядів 86510 місяців тому
Gi Pullups - ❌OVERRATED!?❌ Alternative Grip Strength Options for Jiu Jitsu
Unconventional Exercise that's GREAT for Grappling? How to: Zercher Deadlift
Переглядів 19 тис.10 місяців тому
Unconventional Exercise that's GREAT for Grappling? How to: Zercher Deadlift
DON'T Grip the Bar WRONG 😱 2 Best Ways to Grip a Bar
Переглядів 65010 місяців тому
DON'T Grip the Bar WRONG 😱 2 Best Ways to Grip a Bar
BJJ people leave the wildest comments | Strength Coach (Alex Sterner) and BJJ Black Belt (Dom Bell)
Переглядів 46811 місяців тому
BJJ people leave the wildest comments | Strength Coach (Alex Sterner) and BJJ Black Belt (Dom Bell)
FREE WORKOUT for BJJ with ADCC Champion Kaynan Duarte
Переглядів 3 тис.Рік тому
FREE WORKOUT for BJJ with ADCC Champion Kaynan Duarte
Does Your Cardio SUCK? Or Does Your Jiu-Jitsu Suck... Find Out!
Переглядів 37 тис.Рік тому
Does Your Cardio SUCK? Or Does Your Jiu-Jitsu Suck... Find Out!
40+ and Training BJJ (Part 3)? FREE Training Routine for Busy Jiu-jitsu Practitioners
Переглядів 30 тис.Рік тому
40 and Training BJJ (Part 3)? FREE Training Routine for Busy Jiu-jitsu Practitioners
Incline Press for BIGGER Upper Chest - How & Why
Переглядів 1,4 тис.Рік тому
Incline Press for BIGGER Upper Chest - How & Why
Do You NEED to Fatigue a Muscle for Growth? Hypertrophy Discussion
Переглядів 177Рік тому
Do You NEED to Fatigue a Muscle for Growth? Hypertrophy Discussion
How to Prepare Your Body for BJJ AFTER 40: Part 1
Переглядів 9 тис.Рік тому
How to Prepare Your Body for BJJ AFTER 40: Part 1
2018 Atos Strength & Conditioning Rewind w/ Electrum Performance: Pause Squat, Floor Press Technique
Переглядів 476Рік тому
2018 Atos Strength & Conditioning Rewind w/ Electrum Performance: Pause Squat, Floor Press Technique
Achy Knees? 5 Minute Warmup to Decrease Pain and Allow You to Train
Переглядів 236Рік тому
Achy Knees? 5 Minute Warmup to Decrease Pain and Allow You to Train
You can get more EXPLOSIVE without draining a ton of time! If you're over 30 and AREN'T training power, this might be the best use of 10-15 minutes per WEEK that you can possibly have. It also doesn't have to be complex! A series of jumps/hops/med ball throws that are executed with low volume and a high degree of effort (emphasizing velocity) will allow you to retain the physical tools that decline most noticeably after the age of 30! Not sure where to start? Subscribe to our channel and you'll see content on this subject OFTEN! #explosiveness #power #plyometrics #bjj #jiujitsu
Even "bad posture" is a symptom, not a cause! Telling somebody to sit up straight doesn't magically reorganize their internal structures lmao, not that we're even meant to do any of the stuff that posture deals think we are
Yet people are obsessed with "fixing" it 🤷♂️🤷♂️
This is probably a stupid question but does this improve flexibility well
It absolutely can! Depends on current capabilities, but for those who struggle to pull from the floor and have to prop the bar up with bumpers - if they progress to less height over time they'll absolutely get more mobile! This is a great question! 👊
Good presentation but let me tell you that the neck part should be 80% of any video about injury prevention in grappling. Sure, knees are also very prone to injury in grappling but the difference is that a catastrophic neck injury means life changes for ever in a dramatic way. Not a nice thing for the mind but I'm now paranoic about neck injury prevention.
I struggle to zercher deadlift from the ground. I have to put the bar on top of 45 lb plates. Can you upload a video on exercises to improve your zercher deadlift mobility? I feel it’s not my hamstrings but rather my hips limiting the range of motion.
Nothing wrong with just progressing the Zercher to smaller plates week to week or month to month! Specificity is great. But if you want another option that should have good carryover, give these a try! ua-cam.com/users/shortslGUOv91x6bw?feature=share
Thank you!! The thought did come to try those. But funny how we have mental blockages. Since I´ve never seen anyone do it, I was afraid of trying it myself.
🤣🤣🤣🤣 demonizing! 🤣🤣🤣
They're out there!
know these things are all done with good intentions. But that doesn't mean the net effect is positive. 1) If you simply want to carry yourself differently, go ahead and obsess over your posture. But don't let somebody convince you it's some ticking time bomb that will end in pain and injury and hellfire. 2) If a trainer wants to convince you there are 16382 things wrong with you in an initial consult, these screens are a good business move. But any experienced trainer can evaluate movement/problem areas while you're actually, um, exercising. Since their conception, we've found that these screens don't do what we thought they did. I'm *not* saying assessments are useless - just the arbitrary ones. 3) Despite what the influencer NaturalMomsAgainstAspertame says - natural is not inherently better than artificial. This is 100% fallacious thinking, and I know you're capable of evaluating ingredients beyond this level of thought. Cyanide is naturally occuring, and that's obviously bad. And your labradoodle is essentially a barking GMO, and it's f**king adorable. Did I miss any? #ElectrumPerformance #fitness #gym #nutrition #diet #posture #bjj #mobility
The bar deadens my arm. Is there any suggestion to avoid this? Possibly proper placement?
Yes start slow and your body will adapt!
@@ElectrumPerformance thank you!
what should i do for my knees
Anything that loads the knee through a range of motion is good! Lunges, squats, leg curls, etc can all be great!
But if you still do it wrong you’ll get injured 💀
Like literally any sport or physical activity. Your point?
Yes strength training reduces injury risk elswhere but those warmups reduce injury risks of strength training... Why not both?
Did you read the pinned comment?
@@ElectrumPerformance yes but pinned comment is not saying that those warmups reduce risk of injury during strength training. It is even pointing that those do not help with it but just "do them if they help you with pain". That's why I left the comment pointing the fact that you missed or omitted or the one that maybe don't believe in for some reason.
How wide? Like shoulder width or more?
Slightly wider works best for most people. Not as wide as sumo but pretty wide
bro i thought that was a real kimura 😭😭
I'm sure my wonderful acting sold it as well 😅😅
I need help programming isometrics into my routine. Do I superset them with comparative exercises like in a strength-endurance phase, replace exercises, do a set of iso as the last set of an exercise, or just add one or two at the end of my workout?
That depends! What are we doing isometrics for? Application to jiu-jitsu? Addressing a specific sticking point in a lift? Pain reduction/tendon injury?
@@ElectrumPerformance bjj and wrestling
Pull up iso holds for time are probably the best bang for your buck. Maybe run pause squats for a month or so, and pause hip thrusts are great for submission finishing strength. Def don't need to do all three but those are gonna be the best bang for your buck for jiu-jitsu!
@@ElectrumPerformance awesome thank you brother🤝🏻
I am 36 and had always round back. I train and never had problems. I have real problem to hold it straight like floor i just cant it feels so unnatural
Do you guys use any sled work
Yes! Not super often, but we try to use any viable tool from time to time
Hot take
Not really
@@ElectrumPerformance "bend and twist your back under load" isn't a hot take? True or not, it's a hot take. Hence the avalanche of pearl clutching
Don't get it twisted I'm not trying to take away your previous warm-ups. But I AM trying to sway where we place emphasis. Focusing on low-load "mobility" or rehab movements for injury prevention WITHOUT emphasizing challenging LOADED movements: Is like obsessing over tire pressure to maximize your fuel economy in your Humvee. You aren't wrong, you're just horribly inefficient. I've shared the pubs recently, but there's data to show that strength training significantly reduces the rate of injury in sport. Load seems to have a noticeable impact on tissue remodeling in tendon, ligament, cartilage and bone. Wanna really cover your bases? Make sure that loading occurs across every major joint, through a full ROM and various voice vectors. Sprinkle in some dedicated power work, some isometrics and some aerobic work and you're getting an A 👍 Do these warm-ups if they let you train pain free, and more easily LOAD tissues. But odds are, they won't really save you on their own. #ElectrumPerformance #fitness #injuryprevention #backpain #deadlift #squats
what is the angle of inclination? 45?
Usually the notch above that
Yeah, lifting with your back is fine, as long as you don't have your back hunched like the letter C. This was impressive, but it was still very bad form.
Nope
Not true at all
Just started zercher deadlifting a few weeks ago. I can now zercher deadlift 187 lbs for 6-7 reps. I think I'll be able to zercher deadlift over 200 lbs for 6 reps by the end of this month. I'm so hyped about how fast I'm progressing on the zercher deadlift.
It's great, right? Definitely aim to progress, but listen to your body in the process! And if you're new around here I have a TON of content around them so feel free to poke around!
@@ElectrumPerformanceZercher deadlifts are cool as hell! It doesn't even hurt my lower back. For sure I'll make adjustments depending on how my body feels. But since I don't get hurt from the lift, Imma progressively overload it as fast as I can. I'd love to see more content from you, especially content about zercher deadlifts.
Naw imma aspire to get my back that strong damn
You and me both 🫡
You think this can be done in weeks to months?
Some people have an absurdly high starting point with Zercher deadlifts - athletes in my facility are great examples. But yes, on average it takes much longer. If anything, that highlights my point even more.
My first day trying them I moved 275 with ease for a 3 reps. Yet my conventional deadlift is only 350. I was really surprised at that.@@ElectrumPerformance
I get your trying to be different and criticize the criticism. NOT the best example. I don’t know your channel but this is complete horse crap. I’m a big time lifter, own my small gym, and been studying the sport for 30 years. Any coach would agree this is terrible, and will get injured. To show strength is fun, I can appreciate that. But man haha don’t condone things like this if you want serious fitness people following your Chanel.
BEAST MODE!!!
For real!
As a 6’7 300 pound low body fat male that’s like work. However I do understand that I am built different keep trying and maybye you will one day be as cool as me
Bro is built different 💯
One day , how did you grow to 6’7 teach me ur secrets 🤫
Lmao I found you while just scrolling on UA-cam too
It's a sign 🫡
I'm not experienced with lifting this much weight but I heard that anywhere from 1-5 rep sets exerts too much tension on your tendons/ligaments and that's why bodybuilders say aim for 5-15 rep range
So generally if your goal is muscle growth you'll want to aim for 10-15 if your main focus is strength then lower rep ranges of 3-8 is what you want
@@christopherhegarty1565it’s not so black and white with rep ranges, it’s important to take into consideration the total accumulated sets and reps per week as well. You can be a body builder and still be optimal in hypertrophic training in a 5x5 style training and even 3x5+
Definitely man I was just saying what is most common that I've seen at least there's so many factors to account for
Tendons actually *require* heavier loads to positively adapt (PMID 17524067) The same seems to be true for ligaments and cartilage too (PMID 22447073 and 24648385 respectively). This isn't *too much tension* - in reality any tissue of the body responds positively to stress when dosed appropriately
@@ElectrumPerformance when dosed appropriately, such as not doing the kind of weight that kills your form
Years of practice
Some athletes I train have a super high starting point, but yes in most cases years 👍
@@ElectrumPerformance damn it I was hoping you wouldn’t bring up carry over
Really making sure he gets that 100% disability when he's done with the military
That's a rather pessimistic and fragilista mindset. He'll probably be way better off than his sedentary counterparts.
great channel
Appreciate it!
These reactions say more about the person *reacting* than they do the video. "My back hurts just watching that" ☝️Comments like this never come from the most able-bodied, strongest, most resilient people. They come from glassbacks. And a glassback DOESN'T simply mean you've hurt your back. It means you've developed a fear regarding the back that you feel COMPELLED to push on others. That fear is more harmful than 455 lbs. I assure you, @anton_k_majewski (the badass pulling the weight) isn't commenting on other people's videos and telling them to be "careful or they'll hurt themselves" He's not a glassback. Let's get a few things straight: 1️⃣ Lifting weights isn't dangerous. 2️⃣ Recreational basketball (or any popular sport) has a MUCH higher injury rate. 3️⃣ Lifting weights can REDUCE rates of injury in sport by 69% (nice) (PMID 24100287) (double-nice) 4️⃣ For the positive adaptations in tissue quality to occur, we probably need heavy loads (PMID 17524067, 22447073, 24648385) We don't see people making reaction videos to people in rec leagues doing a layup line 🤔 So can we just celebrate people moving heavy weight? It can be the thing that literally PREVENTS injury. Enough of the fear. Want to see my expanded approach on training the spine? 👇 ua-cam.com/video/70M4j8813b4/v-deo.html #ElectrumPerformance #backpain #fitness #deadlift #sbd
If you can't keep your shoulders retracted when doing any deadlift, you're going to heavy. Sure you can lift the weight off the ground but holding your shoulders together is the foundation for a strong back.
@@benstewart7079 you should not retract the shoulder blades during any deadlift. Watch any powerlifting meet.
@ElectrumPerformance powerlifting meets are for lifting as much as possible not lifting for strength and injury reduction. Proper lifting form keeps the shoulders back and the lats activated fully.
Strength phase and power phase 💪🏻
We tend to include both in the same program 👀
People need to have the patience to train at a low weight for these movements.
Sure, at first. But then there's nothing wrong like loading it up like any other exercise 👍
@ElectrumPerformance I agree. Its about knowing your body. Not ego lifting and taking your time. People look at me doing 315 like I'm insane. But then I see others doing 400+lbs and I'm hyped to get there one day
Imagine being an elite athlete, top of the human gene pool, and your s&c coach makes you play some children's games to enhance your "hand eye coordination".
It's honestly unbelievable but here we are 😂
Yeah how could these elite athletes who likely play a children’s game as their profession play another children’s game to improve their performance…
Lifting heavy has increased my mobility. Deep squats, straight leg dead lifts trying to put my hands farther out on the bar. Weighted pullups and dips.
You're training intelligently and reaping the benefits. Great job!
Waited till late 30s to get a 100kg back squat. It increased my mobility and stability. I always thought i would get stiff, slow and baulky. Silly when 100meter sprinterd are ripped. So obviouw to ask "well what do they do in the weight room?"
Love that you discovered this for yourself! What's the next back squat goal?
We don't need super complex, "sport specific" movements like you see from @realgame.athletics. You don't need to focus on building "hand-eye coordination" outside of your sport (coordination is very task specific). You need to build general qualities that you can apply to nearly infinite contexts in sport. 1️⃣Power in all three planes 2️⃣Strength (force production) 3️⃣Hypertrophy (grow them muscles) 4️⃣Conditioning of specific energy systems (glycolytic or aerobic) 5️⃣Improvements in tissue quality (reduces rate of injury, see point 2) It's simple. But done consistently and diligently, you'll turn yourself into a far more athletic specimen. #ElectrumPerformance #fitness #gym #bjj #jiujitsu #adcc #cji
No, it's not. That's just bad advice
There's evidence that knee cave or hip shifts in squats don't even correlate with injury - let alone a discussion of causation. Studies literally done on these specific examples of form breakdown. Did you even read the pinned comment?
Not sustainable. You’ll get hurt.
Every tissue in the body adapts positively to stress. If you believe this about the back, you believe this about the whole body. Do you have evidence or are you just scared of moving your joints and getting strong?
@@ElectrumPerformance It's not about tissue, it's about putting pressure on the spine under heavy load when you don't have your spine aligned doing something like deadlifts or squats (slipped disc incoming). Love moving my joints and lifting heavy in a way that is healthy for my body, g :)
Slowly moving towards the nearest wall (i don't want to end up on tiktok).
You lean on the wall to look casual. I lean on the wall so I don't faceplant. We are not the same.
@@ElectrumPerformance 😂😂😂
Eds?
Nope!
functional patterns isnt bad at all, but they are pretty retarted with this hate on traditional weight lifting. Maybe if they really tried being nice, and didnt gate keep information forcing ppl to buy the BS human foundation certificate so he can make even more money by forcing them into a cult like behavior opening more gyms and buying equipment all from him, functional patterns would actually be taught in programs. When it comes to core stability, and rotational strength, these guys got it on lock. They truly do have something going for them. It will improve the way you move. But thats about it.
I'd hold any NCAA or NFL strength coach above them in that regard without a DOUBT. They really aren't that good. They just yap a whole lot more than strength coaches who are actually making the world's most freakish athletes even more athletic.
@@ElectrumPerformance I dont disagree. Really good strentgh and conditioning coaches A LONG with really good PT's go a long long way. Functional Patters, tho after actually taking the time to learn about what they actually do, which isnt easy cause the fuckers gate keep everything, isnt bad at all. They are about making the body move right. Through that they think you can increase power output but I disagree. Still have yet to see someone who does Fp dunk a basket ball vs a no dunker do proper training increase their vert to dunk. I think incorporating some sort of functional patterns for the core stability and biomechanics is good. But thats about it, i wouldnt do it to become a better athlete.
My newborn after I sneak 5000 ml of creatine in his baby formula (optimal gains)
YOOOOOOO 💀💀
Fr
BABY DONT HURT ME
🎵🎶🎵
Why is this so true
It's part of the human experience 💯
Kavinsky playing He's just like me fr intensifying
Vibin cat .gif
Your first point is dog shit
3 Mistakes grapplers make in the weight room 👇 1️⃣ Major in the minors - it's not that there is something wrong with mobility work, but if you aren't PROGRESSING then what are we really doing? Many things labeled as "mobility" work, don't actually cause changes in mobility - they're just a warmup. If you removed one of your general warmup movements or 5 minutes of your foam rolling, would your body suffer at all from it? If not, why exactly are we spending our time there instead of on something that provides tangible, objective results? 2️⃣ Body part splits - when volume is equated, bro splits provide no benefit over full body sessions in terms of muscle growth. So why is it beneficial for us to train jiu-jitsu when one region of our body is so sore/fatigued that it's useless? We'll have far higher quality mat time if no one area of our body is completely spent from our time in the weight room. 3️⃣ Everything is a circuit - hate to break it to you, but that circuit isn't even effective at building "cardio" anyway. My heart rate goes up when I ingest caffeine or when somebody startles me - but that doesn't build cardio either. The majority of your time should be spent training in a way that will yield consistent results for years. Chasing a sensation of fatigue or sweat will often lead us in an unproductive direction. Conditioning deserves its own focus - not being slapped together with strength work. Of course there are others. Did we miss any? #ElectrumPerformance #fitness #bjj #jiujitsu #strengthandconditioning #grappling #cji #adcc