Exercise Scientist Critiques The Best Grappler Ever: Gordon Ryan

Name: Exercise Scientist Critiques The Best Grappler Ever: Gordon Ryan
Uploaded: 2026-08-07T16:00:02.000Z
Duration: 20 min 52 s
Channel: Renaissance Periodization

Renaissance PeriodizationAugust 7, 202620m

Topics9

Gordon Ryan's Training Schedule0:00 Weight Training Frequency for Combat Sports4:00 Gordon Ryan's Weight Training Approach5:30 Gordon Ryan's Gastrointestinal Issues7:00 Priority of Jiu-Jitsu Training9:30 Gordon Ryan's Strength Numbers11:00 Training Modifications for GI Issues14:30 Steroid Use Discussion16:00 Final Assessment20:00

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.

AI-Generated Notes

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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.

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Exercise Scientist Critiques The Best Grappler Ever: Gordon Ryan

Gordon Ryan's Training Schedule00:00

Weight Training Frequency for Combat Sports04:00

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