The Order & Progress Podcast

Pete DePrez is a brown belt in Brazilian Jiu-Jitsu and former SWAT operator. We explore his journey of recovery after living with the effects of traumatic brain injury for most of his life. From multiple concussions as a child to years in high-stress, high-stakes roles, Pete’s story is one of deep struggle...and even deeper resilience. He shares how breathwork, supplementation, and neural and endo...

Hywel Teague is one of jiu-jitsu’s most respected analysts, commentators, and creators in modern jiu-jitsu media, and has been a BJJ black belt since 2014. In this episode, we dive into the evolution of modern grappling—what’s changed, what’s stayed the same, and what you need to thrive in today’s faster, more technical jiu-jitsu landscape. We also cover: The evolution over the last 10 years and h...

Mark Wildman is a strength coach and educator known for his systemized approach to unconventional training—focusing on tools like heavy clubs, kettlebells, and rotational strength. In this episode, we dive deep into the Hunter Squat —an overlooked yet powerful movement for grapplers. Mark breaks down why it’s one of the best squat variations you’re not doing, and how it uniquely builds both streng...

Garrett Kuljian is a physical therapist and movement coach known for his unconventional approach to mobility, flexibility, and injury prevention. We discuss why traditional stretching often falls short, the power of loaded end range training, and how to build true mobility that carries over to the mat. Garrett shares his journey from limited flexibility to impressive movement capacity—and breaks d...

Coach Pat Damiano is a former CrossFitter and powerlifter who’s now built a reputation as a leader in kettlebell and club training for real-world strength and longevity. We talk about why he walked away from barbell-centric training, how unconventional tools like kettlebells and heavy clubs have transformed his performance on the mat, and how minimalist strength work carries over into life—and bus...

Today, you'll learn methods for strengthening and optimizing your body to endure years of jiu jitsu training well into your 70s. Without the knowledge of how to optimize your training for longevity you’ll likely end up injured, overtrained, and ultimately, off the jiu-jitsu mat indefinitely. Most people rely on conventional strength and conditioning knowledge, however, many of these methods a...

This episode introduces a method for fortifying your body for jiu-jitsu beyond what  conventional strength and conditioning teaches. Training for jiu-jitsu requires you to be strong and resilient at all angles. It’s an unpredictable sport with uneven loads and non-linear forces. Yet most people neglect training at the odd angles you’ll experience in a combat sport like BJJ. When tissues and joints...

Download your free course on the Turkish Sit Up here. Im going to share a movement that produces a strong, mat-ready core, while at the same time building shoulder stability and resilience. It’s no secret that you need a strong, functional core for grappling and jiu-jitsu. It’s the source of nearly every movement you do while rolling, and essential for a healthy lower back. Durable, stable shoulde...

You have to balance your strength and conditioning, mobility, and corrective work with your time on the mat. There are only so many hours in the day and you want to spend time on things that deliver a high return on investment.  Ideally, things that can provide strength, mobility, injury prevention, correctives, and training in multiple planes of motion all in one. The Shin Box is one of those thi...

You don’t need to spend a ton of time getting all of your physical preparation needs for jiu-jitsu. In fact, if you spent time segmenting each aspect of your BJJ needs like strength, mobility, corrective exercise, power, prehab, etc, you would have no time or energy left for training. The problem is that you need to develop qualities off the mat that you can’t get while training BJJ. So, how do yo...

I used to believe that the foundational human movements were squat, push, pull, hinge, and carry. Much of my training over the last 10 years was built around these movement patterns.  Maybe yours are too. And if you study most “functional” programs today, they are all still built on these movements. The problem for me was, after 10 years of training this way, I was riddled with pain and feeling mu...

David Weck is a fitness innovator, biomechanist, BJJ blue belt, and a world-class performance coach to professional athletes worldwide.  His methods of the coiling core, rotational movement training, and bilateral torsion training are based on the understanding of the Spinal Engine Theory. This theory poses that movement originates in the core. The core is what powers humans forward through space....

We all know that when you step on the mat you’re accepting the risk that comes with live combat.  We all signed the waiver. But Im not talking about the random twists and freak accidents that happen. Although painful, and sometimes life changing, those aren’t the things that ruin your body. Im talking about negative effects that the innate positions of jiu-jitsu have on your body over months and y...

 World-class health coach Rodrigo Perez uses a holistic health approach with pro athletes to everyday people to ensure prolonged performance and longevity. If you want to have a lifetime of optimal health and performance you need to take a holistic approach, which includes training, mobility, nutrition, hydration, and recovery. Most people have a few of these areas covered, and you can get away wi...

At 53 years old, kettlebell expert and BJJ brown belt, Steve Cotter, has developed a holistic training method that allows him to train 6 days a week!  Most of us would be lucky to get even 3 days after we pass the half-century mark.  The years of wear and tear from the aggressive nature of combat sports takes its toll on the body.  But as Steve shares, it doesn’t have to. Most people neglect a hol...

You’re going to get hurt. It’s not a matter of if, but when. When you do jiu-jitsu long enough, the odds are that you will sustain an injury, either acute or chronic. So the issue becomes how can you reduce your chance of injury without sacrificing time on the mat? We know that strength training and mobility work can help reduce injuries, but where do you begin? There seems to be countless options...

Elite combat fitness coach, Alberto Gallazzi, teaches a method for maintaining and optimizing combat performance well into your 40s and beyond. Combat sports demand a lot from the body and mind. The stresses and unpredictable nature of grappling and fighting require an organized and intelligent approach toward programming, training, and recovery. If you’re neglecting any aspect of a complete train...

Calisthenics training is a method for building insane functional strength without the use of heavy weights or machines. Strength is vital for optimal health, and certainly for elite sports performance, however, it's also crucial for longevity and healthy aging. But many people don’t tolerate the stress heavy weightlifting can have on joints, or the recovery time needed between heavy workouts…...

GOATA is a method for recoding your body to move like the greatest athletes of all-time. The GOATs have optimal, efficient movement that allows for peak performance, reduced pain, and sustainable durability. Most people don’t even realize they are moving inefficiently and wonder why their performance suffers and they’re in chronic pain. GOATA is a comprehensive training, rehabilitation, and sports...

Landmine Training was developed by former wrestler and collegiate football player, Alex Kanellis, to safely build explosive power and rotational strength. Power is the first quality to diminish as you age. After age 30, the ability to produce force with speed starts to decline, and decreases by 17% every decade after 40.  Most people look to the Olympic Lifts to build power, but this takes years o...

TacFit is a method for balancing strength, mobility, endurance, and recovery that is used by some of the world’s most elite forces. Without these things the body becomes compressed, stressed, out of balance, and ultimately, ripe for injury. Most people put attention on the physical work, like strength training and conditioning, but fail to dedicate time to the mental and emotional side, like breat...

Foundation Training is a method for reducing pain, increasing strength and athletic performance, and improving longevity. 80% of people suffer from back pain. That number may be even higher for grapplers and fighters. Regardless if you suffer from pain or not, improved performance and longevity is valuable to anyone, athlete or not. And most people don’t have a method for relieving chronic pain, o...

JT Tomlinson is one of the co-creators and head coaches of Bulletproof for BJJ, which helps Jiu Jitsu athletes build strength, improve mobility and speed up recovery.  JT has been training martial arts his entire life, and is a black belt in jiu-jitsu as well as a certified strength and conditioning coach. He has worked with thousands of grapplers around the world, from middle-aged hobbyists to hi...

Dr Nicholas Smith is a Doctor of Physical Therapy and is a certified strength and conditioning coach who helps grapplers own their injuries, develop explosive strength, and build relentless conditioning. Being that the knees are the number one injured area in jiu-jitsu, I wanted to talk specifically with the doctor about knee injuries. According to many studies it is the joint most likely to get h...

Kameron Ross is a BJJ strength and conditioning coach who helps grapplers build strength & mobility. You may have seen him on Instagram at @krosstrainingbjj where he has built a massive following showing daily videos on BJJ specific exercises.  Kameron is a purple belt in BJJ and a former collegiate football player and former powerlifter, and has a load of experience when it comes to strength...