Notes: 60 Days Working Out Like Gordon Ryan

Background

• Followed Gordon Ryan's workout plan
• Gordon Ryan: Highly respected no-gi grappler
• Goal: To improve Jiu-Jitsu performance by gaining muscle and strength

Workout Plan

• Purchased Gordon Ryan's 100 workout plan
• Focused on bodybuilding to gain size
• Main Areas: Back, biceps, chest (minimal leg workouts to avoid hindering triangle locks)
• Frequency: 3-4 days a week

Nutrition

• Followed Gordon's food recipes
• Key Challenge: Consuming 150 grams of protein daily
• Solution: Protein powder (helped to make Gordon’s 'slow bowl')

Workout Experience

• Initial physique: Low body fat, potential to add muscle
• Progress at 10 days: Others noticed increased strength
• Used band for pull-ups to incorporate drop sets
• Day 30: Visible muscle gain, especially in lats

Tournament Preparation

• Added wrestling practice to routine
• Acknowledged that Gordon uses supplements but focused on natural gains
• Motivation: Becoming the best version of oneself
• Day 50: Tried Gordon’s microwave bacon again

Tournament Results

Match 1

• Opponent tries to pass guard
• Effective defense, turned position to score points
• Strength training helped with control and transitions
• Won by rear naked choke

Match 2

• Faked wrestling to pull guard
• Opponent made illegal move; won by disqualification

Finals

• Mixed wrestling and guard play
• Multiple attempts to pass and sweep
• Maintained defensive posture against opponent's double underpass
• Won by points due to effective defense and maintaining positions

Conclusions

• Training program significantly improved physical strength and Jiu-Jitsu performance
• Emphasis on consistent effort and pushing through low motivation days
• Strength training beneficial for control and defensive positions in matches

Additional Notes

• Weekly Jiu-Jitsu technique videos available through subscription