Ben Kelly

[Ben Kelly @bkellytraining]

Genetics play a huge role in all aspects of fitness. This is important to remember when comparing yourself to others. Focus on your own progress.

[Ben Kelly @bkellytraining]

Both studies show hand/finger injuries to be the most common.
However, these are difficult areas in which to reduce injury risk.

So in my view the take home is to ensure adequate strengthening around shoulders, knees and neck for reducing injury risk in grapplers.

[Ben Kelly @bkellytraining]

Two recent studies regarding injuries in bjj:

1. Petrisor et al. (2019) (PMID - 31173700)

70 participants.
91% of participants were injured during training.

Of that 91% -
51% reported neck injury.
49% reported shoulder injury.
50% reported knee injury.

[Ben Kelly @bkellytraining]

2. Hunker et al. (2023) (PMID - 37187642)

56 participants.

85% of injuries occurred during training.

28% reported neck injury.
49% reported shoulder injury.
62% reported knee injury.

[Ben Kelly @bkellytraining]

Work on your listening skills.

The best driver of results that I see with clients (apart from genetics and consistency) is the ability to listen and take in information. This is an important skill for any area of life. More knowledge is always beneficial.

[Ben Kelly @bkellytraining]

Reminder that building components of fitness does not = testing them.

This is why it’s not beneficial to go into the gym and train to failure often. Focus on accumulating smart work over time rather than trying to do as much as you can in every session.

[Ben Kelly @bkellytraining]

How much protein should you eat per day?

Aim for 1.6 - 2.6 grams per kg of bodyweight per day. Where you fall on this scale depends on your training load and goals.

If you are training 4-5+ times per week and trying to maximise muscle growth, aim towards the higher end.

[Ben Kelly @bkellytraining]

RPE I use more for conditioning work.

E.g - if someone has no way to track heart rate for steady state aerobic work, RPE can be prescribed instead (or used with HR tracking).

Same for higher intensity aerobic work, prescribe RPE to dictate intensity.

[Ben Kelly @bkellytraining]

How do you know if you’re working hard enough when lifting?

Three options for measuring intensity:

1. Reps In Reserve (RIR)

2. Rate of Perceived Exertion (RPE)

3. Percentage of 1 Rep Max (% 1RM)

[Ben Kelly @bkellytraining]

I do use % of 1rm and RPE for other purposes.

% of 1rm can be useful for loading power exercises. E.g - 15-20% of back squat 1rm to load jump squats.

RIR can’t be used for power exercises, as each rep has to be done as fast as possible, so you won’t be anywhere near failure.

[Ben Kelly @bkellytraining]

Keys for recovery:

1. Smart Programming

2. Gradual exposure to higher volumes/intensities.

3. Sleep

4. Nutrition

Don’t worry about the add ons until you nail these 4 consistently.

[Ben Kelly @bkellytraining]

Something is always better than nothing. People often spend too much time worrying about getting to the gym multiple times per week. I’ve had clients make progress with 1 session per week. Commit to training that will be sustainable for you to see results.

[Ben Kelly @bkellytraining]

Reminder to have patience with your training program.
Nowadays everything is about quick access to things so it’s easy to be impatient, but remember results take time. Be consistent with your program and you will see results over time.

[Ben Kelly @bkellytraining]

Saw Dana white in palatine today

[Chael Sonnen @ChaelSonnen]

You do as I say. Being fabulously wealthy & bored to tears is a curse. Having poor people like you to dictate to keeps me temporarily occupied and permanently insane.

[Chael Sonnen @ChaelSonnen]

It’s OK to be Cena. It’s OK to wear size 4X hockey jerseys & “jorts”. It’s OK to have T-levels in the 1400’s. It’s OK to wear baseball hats indoors. It’s OK to make bad movies.