Exercise Scientist Critiques The Best Grappler Ever: Gordon Ryan
In a Nutshell
Gordon Ryan's elite performance stems from twice-daily two-hour Jiu-Jitsu sessions that maximize skill acquisition before fatigue sets in, plus four weekly hypertrophy-focused weight training sessions emphasizing upper body strength. His approach prioritizes high-volume sport practice over lifting, with training modifications to accommodate chronic GI issues that prevent heavy compound movements. The core takeaway is that consistent, high-frequency grappling practice combined with supplementary muscle-building work produces superior results compared to longer single sessions or excessive weight training.
These notes were generated by AI and may contain inaccuracies.
Gordon Ryan trains two sessions per day Monday through Friday, with each session lasting approximately two hours in the morning at 8:00 a.m. and two and a half hours in the afternoon at 1:00 p.m. He lifts weights four times per week and trains Jiu-Jitsu Monday to Friday with two sessions, plus one session each on Saturday and Sunday. This schedule is designed by coach John Danaher.
The twice-daily training approach is superior to one long four-hour session because skill acquisition and perfection decline as fatigue accumulates. Splitting sessions into two two-hour blocks allows for significantly more effective practice. The afternoon session is intentionally scheduled close to the morning session rather than separated by twelve hours. This consolidation of stressors creates a distinct training portion of the day and a distinct recovery portion. After the 1:00 p.m. session, Gordon has many hours to achieve nearly complete recovery before the next day's 8:00 a.m. session.
Four weight training sessions per week is the maximum recommended for grappling or any combat sport including boxing, grappling, and Muay Thai. Additional sessions beyond four would prioritize getting jacked and strong over Jiu-Jitsu performance. Four sessions allow Gordon to train the whole body, build size and strength, without detracting from recoverable Jiu-Jitsu training volume. For someone training Jiu-Jitsu three days per week, four days of weight training is optimal. Two or three days per week of weight training also produces substantial benefits. Training weights once per week is insufficient. Training weights five days per week is acceptable for maximizing size and strength but is not ideal for Jiu-Jitsu performance. Gordon performs no weight training on weekends.
Gordon Ryan's weight training is conducted by Nathalia Santoro, a former professional bodybuilder who became the first Brazilian Arnold Classic champion. Her approach uses hypertrophy-style training with sets of 10-15 repetitions, partial repetitions, and drop sets focused on developing chest, arms, back, and shoulders. The training is not Olympic weightlifting style, powerlifting style, or advanced periodized sport training. Cross-sectional area of muscle is the primary determinant of strength. Bodybuilding training builds muscle size while Jiu-Jitsu training teaches that size how to function properly in grappling contexts.
Gordon Ryan has dealt with severe gastrointestinal stress for approximately a decade. This condition requires modification of exercises, particularly anything involving bending over or lying down positions that trigger nausea or acid reflux. The lower esophageal sphincter relaxes during exercise, and stomach compression during movement and tension causes contents to rise, increasing nausea. Gordon prioritizes Jiu-Jitsu performance over lifting maximum weights. He avoids 400-pound bench presses in favor of modified movements like push-ups off a bench to prevent injury from combined heavy lifting stress and Jiu-Jitsu joint stress.
Jiu-Jitsu training always takes priority over weight training. The primary path to improvement in Jiu-Jitsu is high-volume, high-frequency sport training. Maximum recoverable Jiu-Jitsu volume is what develops elite skill. Weight training provides supplementary strength benefits but cannot replace sport practice. Gordon Ryan stated directly that he lifts weights and eats food to get strong while grappling to develop grappling ability.
Gordon Ryan's maximum bench press at 235 pounds bodyweight was 395 pounds for three repetitions, equivalent to approximately a 400-pound single. Very few competitive Jiu-Jitsu athletes can bench press 400 pounds due to the high training volume, fatigue, and weight class constraints. When combined with Gordon's technical ability, this strength level creates significant danger for opponents.
Gordon stated his bench press exceeds his squat. Upper body strength is more valuable in Jiu-Jitsu than leg strength. The arms, chest, back, and shoulders are critical for gripping the gi, gripping opponents, pulling people in, and pushing people away. Leg strength requirements in Jiu-Jitsu are modest—sufficient to jump, sprint, and climb stairs. A few leg movements per week including one posterior chain exercise like stiff-legged deadlifts and one or two movements like leg press, squat, or lunge are adequate. The remainder of training should emphasize upper body movements.
Gordon Ryan's gastrointestinal issues require adaptations to weight training exercises. He experiences dry lips and nausea during sessions. Bent-over positions are particularly problematic. A hyper belt providing 360-degree core support can assist with bent-over movements by reducing demand on stabilizing musculature while isolating target muscle groups.
Gordon Ryan has been open about past steroid use, which was legal in Jiu-Jitsu at the time with no testing organizations. Most people making steroid accusations will never compete at elite levels. Gordon believes steroids are not required to be the best athlete in the world and that he could have achieved his accomplishments naturally. However, he believes steroids are necessary to reach the best version of oneself as an athlete. Steroids enhance performance but do not replace technical skill development.
Steroids provide less benefit to Jiu-Jitsu performance than weight training. Taking steroids without Jiu-Jitsu training produces a gas-out machine that loses to technically proficient opponents. Gordon Ryan's success stems from technical and tactical mastery rather than physical dominance. He plans sequences in advance, closing off escape options systematically. His game is less physical than competitor Nicky Rod, who employs a faster-paced, more strength-based approach.
Gordon Ryan is rated as the greatest of all time in Jiu-Jitsu by exercise science standards. His training demonstrates that hypertrophy-focused weight training combined with high-volume Jiu-Jitsu practice produces elite results even with significant health challenges.
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