BJJ Performance & Longevity

Jiujitsu Performance & Longevity Course

How to avoid the most common BJJ injuries,
improve your strength, conditioning & mobility... And train Jiu Jitsu for a lifetime.

Click here to get this course!

Jiu Jitsu can be a dangerous sport...

It's hard on your body, pain is common, and many athletes suffer life-altering injuries in training and competition.
However, you can minimize these risks. And you can do that by:

-Training in a smart, mindful, and efficient way
-Optimizing your body performance through resistance training & nutrition
-Keeping your body loose and mobile through mobility training

Of course, actually doing these things isn't simple... Because a lot of BJJ athletes don't know what to do for BJJ longevity and performance.

That's where we jump in.

My name is Jordan Preisinger.

I’m a BJJ black belt who created the massively popular Jordan Teaches Jiu Jitsu YouTube channel, which has become a fan favorite in a short amount of time.

Why have I done this? Because I'm extremely passionate about Jiu-Jitsu and because I have a high level understanding of it.

As a coach, I’ve seen my fair share of injuries over the years. Each time they'd happen (either to me or to someone else), I would give my best to learn from them and understand how they could have been prevented.

That's how I’ve learned the value and importance of training BJJ in a smart way, eating right, and building the body properly. All for the sake of success and longevity on the mats.

Fast forward to today, I don’t want you to make the same mistakes that I’ve made. Mistakes, that have led to multiple injuries, unintentionally injuring my training partners, losing tournaments due to poor conditioning... And so much more.

I want you to train like I do now. With safety and longevity in the sport in mind.

I want to train forever. And I’m sure you do, too.

Don't make the same mistakes I made

I remember it like it was yesterday... It was a usual rolling session, years ago – I paired up with a training partner and went for a hip throw.

But I forced the throw, and his foot was planted on the mat. So, his body went down but his leg stayed there; resulting in him dislocating his knee cap.

It was horrible. I still feel awful about it. I didn't mean to do it, of course; but I also didn’t know the difference between a safe takedown attempt and a dangerous one. So I just went for it.

Today, of course, I know what to look for. However, you shouldn't want to learn by doing.

Rather, let my mistakes and knowledge teach you how to keep others and yourself safe.

Wear and tear, as well as injuries, may not seem like a problem when you're 20 years old... But believe me – if you don’t deal with these injuries on time, they will become persistent.

And if you’re in your 30’s, 40’s, or higher, then there's a much higher chance that your next injury will be a catastrophic one.

That elbow injury? It never really clears up. Your back hurts? Now it hurts even before you get to class.

In other words: if you don’t deal with and prevent these seemingly trivial injuries today, they will come back to haunt you in the future.

I have so many friends and teammates who are unable to train today due to their poor training habits and neglecting to keep their body healthy.

Take my friend Justin as an example. He’s a 4th degree black belt and his body will only let him train once week. If he’s lucky.
His neck, back, fingers, knees and more are all messed up after decades of grappling.

Could he have been training every day today if he took better care of his body back in the day, over all those years of hard training?
I think that he absolutely could have.

Something needs to change.

Long term injuries in BJJ are such a common problem that we felt something needed to be done. That something needs to change.

This course is the answer to that problem. It'll give you an answer on how to train BJJ for life; without your skill deteriorating due to overuse or injury.

The BJJ Performance and Longevity course has been built to give you the knowledge, tools, and tactics that will allow you to keep training, competing, and improving in Jiu-Jitsu to your maximum potential – for decades.

The course is divided into two sections:

Section 1 is taught by me, Jordan Preisinger

My section is Mat Safety. It focuses on how to train in a smart way – as I explain over 20 common scenarios and positions in which people tend to get hurt during BJJ training.

I discovered the problems these scenarios and positions can cause through my own experiences, but also by watching hundreds of students rolling in my gym. These are everyday positions and most BJJ students worldwide are unaware that there’s any danger to them at all.

So, if you can avoid these dangerous movements and the injuries they cause, you'll give yourself the best chance of training for a long time and competing to your full potential.

I also cover training practices and mindsets that will keep you safe and improve your Jiu-Jitsu as fast as possible.

Section 2 is taught by Kieren Lefevre

(BJJ strength & conditioning coach)

Kieren's section includes three comprehensive modules: nutrition, strength & conditioning, and mobility for BJJ.

Each module covers the "how's" and the "why's" of training and comes with detailed manuals, tip sheets and tracking software.

Module 1: BJJ-specific nutrition
This section covers everything you need to know about nutrition theory, nutrition plans, what to eat, when to eat, supplements, hydration protocols, and much more!

Module 2: BJJ-specific strength & conditioning
Includes over 24 months of workout programs and is specifically designed to support your Jiu-Jitsu performance... With, among other things, close to 200 demonstration videos.

Module 3: BJJ-specific mobility training
This section features a variety of different mobility movements for warm-ups, cool-downs, and targeted “problem areas” for grapplers – such as shoulders, knees, and elbows.

Who is this course for?

Younger Grapplers

If you're a younger grappler, this course will minimize the number of injuries you'll experience – and it will keep you in tip-top shape at all times. Following this program will also allow you to train harder and compete more often (and hopefully win more gold).
Older Grapplers

As an older grappler (30+ years old), you'll find that this course has everything you need to know about protecting your body, strengthening your joints, and improving your mobility. This program is perfect for those who respect their bodies and want to train and live at the highest levels, for as long as possible.
Anyone Who Grapples

Here's the thing... If you want to train as often as possible and win grappling competitions, then you need the information in this course. It will keep you safe from injuries, strengthen your body, and allow you to train & compete at higher levels for a long time.

What's inside this course?

1. Course Introduction
  FREE PREVIEW
1. Mat Safety: Introduction
2. Mat Safety: On The Mats
3. Knee Slide Pass
4. Catching Back Steps
5. Chair Sit Foot Untucked
6. Knee Shield Passing
7. Truck
8. Electric Chair
9. Rubber Guard
10. Shin Untucked
11. Knee Reaping & Spinning Out Of Leg Locks
12. Pulling Back From Turtle
13. Forward Roll
14. Triangle Choke & Getting Overstacked
15. Pulling Head Out Of Guillotine
16. Rolling Back Attacks
17. Inverting
18. Rolling Too Close To Others
19. Slams
20. Jumping Closed Guard
21. Head On Outside Single Leg
22. Double Leg
23. Hip Throw
24. Osoto Gari
25. Sacrifice Throw
26. Sciccor Takedown
27. Posting hand on the mat
28. Mat Safety Mentality
29. Choose Your Training Partners Wisely
30. Tap Early & Often
31. Roll Slow & Controlled
32. Overtraining
33. Do Your Homework
34. Always Leave One In The Tank
35. Be A Good Training Partner
36. Mat Safety: Outro
1. Course Outline
2. Calories and Macronutrients
3. Body Composition for Jiujitsu Athletes
4. BMR & TDEE
5. Calculating your Macronutrients
6. Calorie Counting Alternatives
7. What to Eat
8. When to Eat
9. Supplements
10. Hydration
11. Putting it All Together
12. FAQ
13. Bonus Content: Tracking your Macros with MyFitnessPal (IIFYM)
14. Downloadable Content: Hydration Protocol
15. Downloadable Content: Nutrition Plan Template - 1800kcal at 65kg
16. Downloadable Content: Nutrition Plan Template - 2200kcal at 80kg
17. Downloadable Content: Nutrition Plan Template - 2400kcal at 80kg
18. Downloadable Content: Nutrition Plan Template - 2400kcal Vegan
19. Downloadable Content: Nutrition Plan Template - 2700kcal at 80kg
20. Downloadable Content: Nutrition Plan Template - 3000kcal at 80kg
21. Bonus content: How To Edit The Nutrition Plans
1. Course Outline
2. Mobility Theory
3. Mobility Tools Explained
4. Follow Along 1 - All Purpose Hip Opener
5. Follow Along 2 - Elbow Fix
6. Follow Along 3 - Shoulder Fix
7. Follow Along 4 - Back and Lats
8. Follow Along 5 - Shin Smash
9. Follow Along 6 - Quad Smash
10. Follow Along 7 - Neck Fix
11. Follow Along 8 - Adductor
12. Follow Along 9 - Hip Flexor Smash
13. Follow Along 10 - Calf Smash
14. Follow Along 11 - Chest
15. Follow Along 12 - Upper Body Warm Up
16. Follow Along 13 - Foot Smash
17. Follow Along 14 - Lower Back Mob
18. Exercise Demo 1 - Shoulder Discolates
19. Exercise Demo 1 - Shoulder Dislocates - Silent Version
20. Exercise Demo 3 - Olympic Wall Squat
21. Exercise Demo 3 - Olympic Wall Squat - Silent Version
22. Exercise Demo 4 - Couch Stretch
23. Exercise Demo 4 - Couch Stretch - Silent Version
24. Exercise Demo 5 - Hamstring Flossing
25. Exercise Demo 5 - Hamstring Flossing - Silent Version
26. Exercise Demo 6 - Static Hamstring
27. Exercise Demo 6 - Static Hamstring - Silent Version
28. Exercise Demo 7 - Modified Pigeon
29. Exercise Demo 7 - Modified Pigeon - Silent Version
30. Exercise Demo 8 - Knee Drops
31. Exercise Demo 8 - Knee Drops - Silent Version
32. Exercise Demo 9 - Squat Pulls
33. Exercise Demo 9 - Squat Pulls - Silent Version
34. Exercise Demo 10 - Cossack Squat
35. Exercise Demo 10 - Cossack Squat - Silent Version
36. Exercise Demo 11 - Trapped Fist
37. Exercise Demo 11 - Trapped Fist - Silent Version
38. Exercise Demo 12 - Palm Stretch
39. Exercise Demo 12 - Palm Stretch - Silent Version
40. Exercise Demo 13 - Modified 90/90
41. Exercise Demo 13 - Modified 90/90 - Silent Version
42. Exercise Demo 14 - Scorpion Stretch
43. Exercise Demo 14 - Scorpion Stretch - Silent Version
44. Exercise Demo 15 - Jefferson Curl
45. Exercise Demo 15 - Jefferson Curl - Silent Version
46. Exercise Demo 16 - Groin Stretch
47. Exercise Demo 16 - Groin Stretch - Silent Version
48. Exercise Demo 17 - Table Top Bridge
49. Exercise Demo 17 - Table Top Bridge - Silent Version
50. Exercise Demo 18 - T-Spine Mob
51. Exercise Demo 18 - T-Spine Mob - Silent Version
52. Exercise Demo 19 - Lat Mob with Roller
53. Exercise Demo 19 - Lat Mob with Roller - Silent Version
54. Exercise Demo 20 - Resistance Band Downward Dog
55. Exercise Demo 21 - Resistance Band Cossack Squat
56. Exercise Demo 22 - Resistance Band Lat Opener
57. Downloadable Content: Jiujitsu Mobility Program
58. Day 1 - Guard Retention 1
59. Day 2 - Shoulder Fix
60. Day 3 - Guard Retention 2
61. Day 4 - Hip Fix
62. Day 5 - Hip & Elbows
63. Day 6 - Guard Retention 3
64. Day 7 - Foward Fold Flow
65. Day 8 - Elbow Fix
66. Day 9 - Hip Release
67. Day 10 - Jiujitsu Yoga Flow
68. Day 11 - Guard Retention 4
69. Day 12 - Couch Stretch
70. Day 13 - Belt Mobility
71. Day 14 - Hip Release 2
72. Day 15 - Guard Retention 5
73. Day 16 - Wrist Fix
74. Day 17 - Hips & Groin
75. Day 18 - Shoulder Fix 2
76. Day 19 - Guard Retention 6
77. Day 20 - Cossack Squat
78. Day 21 - Upper Body
79. Day 22 - Squat Focus 2
80. Day 23 - Long Lunge
81. Day 24 - Rotations
82. Day 25 - Hip Opener
83. Day 26 - Neck Fix
84. Day 27 - Guard Retention 7
85. Day 28 - Hamstrings Fix
86. Day 29 - Wrist Fix 2
87. Day 30 - Hip Focus
1. Strength & Conditioning Course Outline
2. Cardio Section Introduction
3. Cardio Section - Cardio Theory
4. Cardio Section - Aerobic Base
5. Cardio Section - Anaerobic Cardio
6. Cardio Section - The Cardio Program
7. Exercise Demo 1 - Barbell Overhead Press
8. Exercise Demo 1 - Barbell Overhead Press - Silent Version
9. Exercise Demo 2 - Barbell Forward Lunges
10. Exercise Demo 2 - Barbell Forward Lunges - Silent Version
11. Exercise Demo 3 - Barbell Reverse Lunges
12. Exercise Demo 3 - Barbell Reverse Lunges - Silent Version
13. Exercise Demo 4 - Barbell Back Squat
14. Exercise Demo 4 - Barbell Back Squat - Silent Version
15. Exercise Demo 5 - Barbell Front Squat
16. Exercise Demo 5 - Barbell Front Squat - Silent Version
17. Exercise Demo 6 - Box Squats
18. Exercise Demo 6 - Box Squats - Silent Version
19. Exercise Demo 7 - Bulgarian Split Squat
20. Exercise Demo 7 - Bulgarian Split Squat - Silent Version
21. Exercise Demo 8 - Air Squats
22. Exercise Demo 8 - Air Squats - Silent Version
23. Exercise Demo 9 - Goblet Squats
24. Exercise Demo 9 - Goblet Squats - Silent Version
25. Exercise Demo 10 - Weighted Cossack Squat
26. Exercise Demo 10 - Weighted Cossack Squat - Silent Version
27. Exercise Demo 11 - Forward Lunges
28. Exercise Demo 11 - Forward Lunges - Silent Version
29. Exercise Demo 12 - Reverse Lunges
30. Exercise Demo 12 - Reverse Lunges - Silent Version
31. Exercise Demo 13 - Walking Lunges
32. Exercise Demo 13 - Walking Lunges - Silent Version
33. Exercise 14 - Kettlebell Front Squats
34. Exercise 14 - Kettlebell Front Squats - Silent Version
35. Exercise 15 - Kettlebell Cleans
36. Exercise 15 - Kettlebell Cleans - Silent Version
37. Exercise Demo 16 - Kettlebell Clean and Press
38. Exercise Demo 16 - Kettlebell Clean and Press - Silent Version
39. Exercise Demo 17 - Bottoms Up Press
40. Exercise Demo 17 - Bottoms Up Press - Silent Version
41. Exercise Demo 18 - Kettlebell Swings
42. Exercise Demo 18 - Kettlebell Swings - Silent Version
43. Exercise Demo 19 - Single Leg Deadlift
44. Exercise Demo 19 - Single Leg Deadlift - Silent Version
45. Exercise Demo 20 - Straight Leg Deadlifts
46. Exercise Demo 20 - Straight Leg Deadlifts - Silent Version
47. Exercise Demo 21 - Glute Bridges
48. Exercise Demo 21 - Glute Bridges - Silent Version
49. Exercise Demo 22 - Barbell Bench Press
50. Exercise Demo 22 - Barbell Bench Press - Silent Version
51. Exercise Demo 23 - Inclined Barbell Bench Press
52. Exercise Demo 23 - Inclined Barbell Bench Press - Silent Version
53. Exercise Demo 24 - Hanging Scapular Retractions
54. Exercise Demo 24 - Hanging Scapular Retractions - Silent Version
55. Exercise Demo 25 - Overhand Pull-Ups
56. Exercise Demo 25 - Overhand Pull-Ups - Silent Version
57. Exercise Demo 26 - Weighted Overhand Pull-Ups
58. Exercise Demo 26 - Weighted Overhand Pull-Ups - Silent Version
59. Exercise Demo 28 - Dead Hangs
60. Exercise Demo 28 - Dead Hangs - Silent Version
61. Exercise Demo 27 - Underhand Chin-Ups
62. Exercise Demo 29 - Hanging Knee Raises
63. Exercise Demo 27 - Underhand Chin-Ups - Silent Version
64. Exercise Demo 29 - Hanging Knee Raises - Silent Version
65. Exercise Demo 30 - Hanging Leg Raises
66. Exercise Demo 30 - Hanging Leg Raises - Silent Version
67. Exercise Demo 31 - Toes to Bar
68. Exercise Demo 31 - Toes to Bar - Silent Version
69. Exercise Demo 32 - Parrallel Bar Dips
70. Exercise Demo 32 - Parrallel Bar Dips - Silent Version
71. Exercise Demo 33 - Dumbbell Bench Press
72. Exercise Demo 33 - Dumbbell Bench Press - Silent Version
73. Exercise Demo 34 - Dumbbell Incline Press
74. Exercise Demo 34 - Dumbbell Incline Press - Silent Version
75. Exercise Demo 35 - Arnold Press
76. Exercise Demo 35 - Arnold Press - Silent Version
77. Exercise Demo 36 - Seated Dumbbell Shoulder Press
78. Exercise Demo 36 - Seated Dumbbell Shoulder Press - Silent Version
79. Exercise Demo 37 - Standing Dumbbell Shoulder Press
80. Exercise Demo 37 - Standing Dumbbell Shoulder Press - Silent Version
81. Exercise Demo 38 - Kettlebell Shoulder Press
82. Exercise Demo 38 - Kettlebell Shoulder Press - Silent Version
83. Exercise Demo 39 - Box Rows
84. Exercise Demo 39 - Box Rows - Silent Version
85. Exercise Demo 40 - Bench Rows
86. Exercise Demo 40 - Bench Rows - Silent Version
87. Exercise Demo 44 - Barbell Rows - Silent Version
88. Exercise Demo 41 - Trap Bar Deadlifts
89. Exercise Demo 41 - Trap Bar Deadlifts - Silent Version
90. Exercise Demo 42 - Barbell Deadlifts
91. Exercise Demo 42 - Barbell Deadlifts - Silent Version
92. Exercise Demo 43 - Sumo Deadlifts
93. Exercise Demo 43 - Sumo Deadlifts - Silent Version
94. Exercise Demo 44 - Barbell Rows
95. Exercise Demo 45 - Barbell Floor Press
96. Exercise Demo 45 - Barbell Floor Press - Silent Version
97. Exercise Demo 46 - Dumbbell Kettlebell Floor Press
98. Exercise Demo 46 - Dumbbell Kettlebell Floor Press - Silent Version
99. Exercise Demo 47 - Push Ups
100. Exercise Demo 47 - Push Ups - Silent Version
101. Exercise Demo 48 - Diamond Push Ups
102. Exercise Demo 48 - Diamond Push Ups - Silent Version
103. Exercise Demo 49 - Explosive Push Ups
104. Exercise Demo 49 - Explosive Push Ups - Silent Version
105. Exercise Demo 51 - Hollow Body Progressions
106. Exercise Demo 50 - Turkish Get Ups
107. Exercise Demo 51 - Hollow Body Progressions - Silent Version
108. Exercise Demo 50 - Turkish Get Ups - Silent Version
109. Exercise Demo 52 - Planks
110. Exercise Demo 52 - Planks - Silent Version
111. Exercise Demo 53 - Weighted Twists
112. Exercise Demo 53 - Weighted Twists - Silent Version
113. Exercise Demo 54 - Kettlebell Get Ups
114. Exercise Demo 54 - Kettlebell Get Ups - Silent Version
115. Exercise Demo 55 - Renegade Row
116. Exercise Demo 55 - Renegade Row - Silent Version
117. Exercise Demo 56 - Farmers Carry - Silent Version
118. Exercise Demo 56 - Farmers Carry
119. Exercise Demo 57 - Farmers Carry Calf Raise
120. Exercise Demo 57 - Farmers Carry Calf Raise - Silent Version
121. Exercise Demo 58 - Medicine Ball Slams
122. Exercise Demo 58 - Medicine Ball Slams - Silent Version
123. Exercise Demo 59 - Sled Drags
124. Exercise Demo 59 - Sled Drags - Silent Version
125. Exercise Demo 60 - Sled Push
126. Exercise Demo 60 - Sled Push - Silent Version
127. Bonus Content: S&C Program Tutorial
128. Downloadable Content: 2-Day Training Program
129. Downloadable Content: 3-Day Training Program
130. Downloadable Content: The Cardio Program (Masterfile)
1. BJJ Performance & Longevity: Outro
2. Bonus video: Zoom Q&A session

About this course

277 lessons
17 hours of video content
Bonus Course Content
Weight Training & Cardio Plans
Editable Nutrition Plan Templates