Muhammad Ashar

Jiu-Jitsu rewards skill—but strength, conditioning, and durability help you train more consistently. Here are 6 foundational movements we use to build athletic performance safely. The 6 essentials Squat pattern (goblet squat or front squat) Hip hinge (deadlift or kettlebell hinge) Push (push-ups or dumbbell press) Pull (rows, pull-ups, or band pulls) Carry (farmer carries for grip + core) Rotational core (Pallof press / anti-rotation) How to program it (simple weekly template) 2–3...

You don’t need complicated workouts to get strong. If you’re in Upcountry Maui and want a plan that fits real life, start with this simple approach. The weekly plan Day 1: Strength (squat + push + carry) Day 2: Conditioning + mobility Day 3: Strength (hinge + pull + core) Optional: 1 extra short conditioning session What to focus on Good form first Small weekly progress (add a little weight or reps) Consistency over perfection Recovery: sleep, hydration, and nutrition If you want coaching,...

Thinking about trying Adult Jiu-Jitsu at Maui Training Center? Here’s exactly what your first class looks like, what to bring, and how to feel confident walking in. What happens in a typical class Warm-up and movement basics (mobility, shrimping, bridging) Technique of the day (step-by-step) Partner drilling (at your pace) Optional live rounds (you can sit out anytime) Cool down + questions What to bring Water bottle Towel Comfortable training clothes (or a gi if you have one) An open...