Introduction
Gordon Ryan has cemented himself as one of the best BJJ fighters on the planet in a short amount of time. His dominant championship performances at the ADCC World Championships, the EBI submission-only brackets, and the IBJJF No Gi Pan American Championships have set him apart as an omega-level grappler. People have been impressed with his results and marveled at his style, a systematic and thoughtful game that has always kept him one step ahead technically and strategically. This article delves into the rigorous diet, training regimen, and mindset that have propelled him to the pinnacle of the sport.
From Unknown Grappler to BJJ Icon
In the span of about 18 months, Gordon Ryan went from 163 lbs to 232 lbs and back to 194 lbs, transforming himself from a relatively unknown grappler to the best no-gi grappler on Earth. To keep his competitive edge, Gordon and his team know that he needs to also be as physically prepared as possible, and that means a lot of time in the gym lifting, and a smart approach to his diet that can keep his body fueled and on the mats. Gordon’s technique is the product of John Danaher: The best grappling coach on Earth: the rest of his athletic performance is being managed under the watchful eye of his girlfriend and trainer, professional bodybuilder Nathalia Santoro. She has tapped into her deep knowledge of the human body to help build functional muscle the right ways, with no tricks or gimmicks besides hard work. With her meal plans and workouts, Gordon saw himself evolve from a skinny kid to a crushingly powerful black belt who is able to go with anyone. Gordon Ryan had a 2017 for the record books. He cemented himself as one of the best grapplers on the planet with a gold medal in the stacked 194-pound ADCC bracket, tapping out such phenoms as Romulo Barral and Keenan Cornelius, and added on a silver in the absolute division to hammer the point home. While most fighters in his division were in the gym, cutting down and getting as lean as possible for the event, Gordon was doing the opposite. Just a few months prior, he had blown through the EBI 170-pound bracket, and didn’t have much time to get his body ready for such a larger weight class. With his goal set, and Nathalia’s help, Gordon was strong and prepared for his coronation as “The King." Those same fitness and diet plans are now yours for the taking, along with an instructional ebook for your full reference.
The Importance of Physical Conditioning in BJJ
You can drill all day and study positions all night, but when we hit the mat, we are using our body to practice this martial art. We are constantly placing demands on our muscles and tendons, and forcing ourselves to work in new and always evolving ways. If you know this, then the question becomes, why wouldn’t you spend time keeping your body as fit as possible, to let you keep rolling and sparring and learning? You don’t need to be on the cover of any magazines or look like a swimsuit model to benefit from regular strength training, and a diet that will work to keep you on the go. This is not some five minute abs video that makes a list of promises that they don’t ever intend on delivering on. This is two elite athletes giving you a peak into how they have transformed themselves with hard work, dedication to their dreams, and a careful approach to everything they do. You’ll see in this series that Nathalia and Gordon treat their physical training with all the seriousness and wisdom that John Danaher shows to his technical systems that have gained so much notoriety.
The King's Training Grounds: Renzo Gracie Academy
Gordon Ryan hones his skills at the renowned Renzo Gracie Academy in New York City, a gym that has been the birthplace of numerous world champions. Here, within the hallowed walls of this gym, Ryan undergoes some of the most intense training sessions you could imagine. Sweat, determination, and the occasional blood are all part of the daily grind. More recently, Gordon Ryan does 1-2 sessions of jiu-jitsu per day, 7 days a week in at the Kingsway Jiu-Jitsu gym in Austin, Texas with John Danaher.
A Typical Day in the Life of Gordon Ryan
Gordon Ryan isn't one to shy away from hard work. His typical training day is a marathon of physical exertion, spending five to six hours daily honing his skills and pushing his body to its limits.
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- Morning: Ryan heads to the gym for a two-hour BJJ session after a hearty breakfast. This isn't your average roll on the mat; it's a full-blown battle against some of the best grapplers in the game.
- Afternoon: Post lunch, it's time for strength and conditioning. This isn't your traditional weightlifting routine; think high-intensity workouts, sets of 20 reps, and a lot of grit.
- Evening: As the sun dips, Ryan returns to the mat for another round of BJJ. Another two hours of grueling grappling ends the day.
Gordon Ryan's Workout Routine
When you talk about aesthetics, it is hard to deny that BJJ world champions are some of the best-looking athletes in the world. As Georges St. Pierre said, if you look good, you feel good; when you feel good, you do good. But it is more than just looking good if you think about it - Having a strong physique means you can perform well to the best of your abilities. It is not a secret that championship-level athletes like Gordon Ryan train hard every day. First, we must understand that training for Jiu-Jitsu has specific nuances. As Gordon states, he does not focus on having tree trunk legs, which can be detrimental for Jiu-Jitsu. In Jiu-Jitsu, there are lots of pulling and pushing motions involved. Therefore, working our upper body, particularly the back, shoulders and triceps, is essential. Grappling combines aerobic (sustained, low-intensity activities) and anaerobic (short bursts of intense movement) activity. If you have no prior strength and conditioning program, it is best to first build your fundamental strength with exercises like the squat, bench press, and deadlift. Pick a proven program and work your way up. Now, what does the Gordon Ryan workout routine look like? It mainly consists of drop sets, which means that you have to perform a set starting with a heavy weight that you can handle (typically around the 6-8 rep range), followed by another set right after as you gradually lighten the load in which every set that you perform must be done until failure. Time under tension (elongating the amount of time of the exercise) is another way he performs his sets. An example of this is holding the descent when doing the hammer curl. Gordon works on his pulling strength by performing dumbbell rows and pull-ups. As mentioned above, you can perform these exercises using various methods, like the 5×5, drop sets, supersets, or time under tension (TUT).
- 5x5: Work with a weight you can handle for only five repetitions. This typically is about 85% of the maximum weight you can lift with the exercise.
- Drop Set: Work on a weight you can handle for 6-8 repetitions. Lighten the load after and follow with another set that you can perform for an 8-10 rep range.
- Supersets: Super setting means doing a series of exercises one after another. An example would be performing the barbell row and doing dumbbell shrugs afterward.
- Time Under Tension: TUT may differ with each exercise.
Besides dumbbell rows and pull-ups, Gordon likes to work on his forearms and biceps using the classic hammer and bicep curls. Isometric strength training (tightening/contraction) is beneficial in Jiu-Jitsu, especially when using techniques like the rear naked choke, applying the head and arm control from the guard, or clubbing their head for collar ties both in the standup and on the ground.
- Bench Press: The bench press is preferably performed inclined or on a flat bench. To build strength, you can start with the 5×5. A drop set approach is also a great way to do this exercise, though the max repetition should only be around twelve.
- Shoulder Press: The shoulder press can be approached like the bench press.
- Triceps Extension: The triceps extension can be done with a curl bar, dumbbell, or a cable machine. Gordon is mostly seen doing the triceps extension with a dumbbell or cable machine.
Building your pushing strength is critical for grappling as well, as it comes in handy when escaping bad positions (using frames) or going for takedowns.
BJJ Training Routine
Ultimately, there is no better way to get better at Jiu-Jitsu than to train more Jiu-Jitsu. Now, let’s talk about the GOAT’s BJJ training routine. According to Gordon, he trains Jiu-Jitsu about 2-3 times a day, and each session lasts about two hours. John Danaher believes that the best way to improve is to have your techniques tested under pressure. Thus, John Danaher prefers the team, especially competitors, to take no breaks between rounds when live sparring. Positional drilling is when they start rounds in a bad position, like bottom mount, side control, back mount, or even near submissions. As competitive as he is by nature, Gordon takes no prisoners. Gordon takes troubleshooting to a different level. To become good at BJJ, you must train in every aspect of your game, from standing to ground. However, remember that BJJ takes a different approach to standup when compared to other grappling arts like Wrestling and Judo. To be the best, you have to train with the best. Gordon also trains with the World’s Strongest Man champions like Hafthror Bjornsson and Brian Shaw, who stand 6ft 9 and 6ft 8 and weigh about 350lbs (180kg) and 450lbs (200kg), respectively.
Fueling the Machine: Gordon Ryan's Diet
While he hasn't spilled the beans on the specifics, it's safe to say that a diet fit for a king includes plenty of lean proteins, complex carbs, and a rainbow of fruits and vegetables. Gordon’s athletic performance is being managed under the watchful eye of his girlfriend and trainer, professional bodybuilder Nathalia Santoro. She helps Gordon with his nutrition before competition.
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The King's Recovery Plan
Recovery is a crucial part of his routine-and rightfully so.
- Stretching: Post-training stretching sessions are a must to keep those muscles flexible and injury-free.
- Foam Rolling: Ryan uses foam rolling techniques for self-myofascial release, which helps in muscle recovery.
- Sleep: Never underestimate the power of a good night's sleep! Ryan ensures he gets at least 8 hours of sleep every night to allow his body to recover fully.
Mentors: John Danaher and Garry Tonon
Every king has his mentors, and for Ryan, it's John Danaher and Garry Tonon. These two influential figures have played significant roles in shaping Ryan's career. Danaher, his BJJ coach, has been instrumental in developing Ryan's technical skills, while Tonon, a fellow BJJ athlete, has consistently pushed Ryan to exceed his limits.
Training Philosophy: Consistency is Key
Beyond the physical aspect, Ryan also emphasizes the mental side of training. His philosophy? It's not about how hard you train but how consistently you train. This mindset has helped him stay focused and motivated, even during challenging times.
The Mindset of a Champion
To be great at something takes countless hours of hard work, discipline, and consistency. Gordon Ryan is a testament to this, and his success in submission grappling is a feat that very few will ever reach. Gordon Ryan’s confidence is a huge part of why he’s so successful on the mats. At brown belt, he started to feel very confident in his game - like he could be the best in the world. Gordon seeks “overconfidence.” That means becoming very confident in specific moves during training and then using those specific moves in competition. Gordon prides himself on making things as hard as possible on himself and doing more than he has to. He talks about both physical and mental hard work. In BJJ, the mental hard work is watching tape, studying instructionals, journaling, and creating gameplans. At the core of Gordon Ryan’s mindset is this question: how do I get better in the shortest amount of time possible? He believes in setting ambitious, but realistic goals. Go out and compete against opponents who are better than you - and try to beat them. He breaks goals down into short-term goals (a few weeks to a few months) and long-term goals (1-5 years). A short-term goal would be developing confidence in a position or technique. Gordon goes into each of his training sessions with a goal in mind. He says that if you go into rolling mindlessly, you won’t come out much better than when you started. However, he says that it’s possible to be highly competitive while training partners that aren’t very good. Roger Gracie did it because he began teaching (which makes you better) and because he handicapped himself during training. Also, the internet gives you access to the best teachers in the world. Through BJJ instructionals, you can have a “second sensei” to train you. To develop his mindset, he always goes for the toughest rolls in training. And he takes no breaks in between rounds. “I get submitted more than anybody in training. He’s had quite a few injuries (Including a grade 2 MCL tear, LCL reconstruction, broken arm by Craig Jones, and more) and does not train if they are bad injuries. But competitors - unless they are very sick - should never miss any training. What motivates Gordon to stick to this schedule? He’s self-motivated and is focused on being better than the previous version of himself. This means training specific positions and techniques. He drills with the intent of perfecting the mechanics of a move. When it comes to rolling, Gordon picks his training partners depending on what type of ruleset he is preparing for. He always picks the hardest rolls, no matter how tired he is. This is how he prepares for competition. He takes losing in training very seriously, and he strives to be the best in the gym in all aspects. Gordon also trains with lower belts and believes you can make great progress rolling with lower belts. How? By handicapping yourself while rolling with them. He practices new moves on lower belts to build his confidence. You shouldn’t care if you get submitted in training while putting yourself in bad spots or experimenting with new moves. He does high-rep sets (ex: 4 sets of 20) because it’s mentally tough and teaches you to overcome your desire to quit, which is essential for competing in BJJ. Gordon doesn’t run. He says that getting better at jiu-jitsu is the best way to improve your cardio. One for the ruleset. One for his opponents. For example, in a submission-only ruleset, Gordon’s strategy is to force action. He wants to spend the most time possible in positions that will lead to submissions. In order to prepare for his opponents, Gordon studies every opponent on his side of the bracket. When it comes to preparing for individual opponents, Gordon figures out what they are good at, and what they are not good at. Gordon watches some tape on his opponent, but he has the luxury of John Danaher being able to watch most of the tape for him. The better he knows his opponent, the more tired he can make them. Gordon Ryan admits that he is nervous before competition. He says that the best way to manage competition anxiety is to compete as much as possible. Due to his training, he’s not worried about being pinned or submitted. He thinks about each match as the same thing he does every day, just in a different environment. It’s just another roll in a different environment. One month out from competition, Gordon isn’t really that focused on it. At this point, he’s in training camp, training for the specific ruleset he will be competing in. One week out from competition, Gordon’s camp is coming to a close, and his confidence is at it’s peak. He’s watching tape, and he’s also watching what his opponents are posting on social media. For the day of competition, Gordon prioritizes getting a good night’s sleep. And right when he wakes up, he posts on social media that he is going to win. To warm up, Gordon does some generic jiu-jitsu movements to get a slight sweat going. The first match is when he has the most adrenaline. He’ll look at the crowd and let the light adjust his eyes. Right before the match, he takes a deep breath. Once the match starts, he takes another deep breath. Within 10 seconds of the, match all of his anxiety is gone. Gordon strives to learn just as much from wins as he does from losses. To deal with losses, Gordon simply creates a new goal. Study what you did wrong, make the necessary corrections so that it doesn’t happen again - and then, focus on your new goal. Every few months, he assesses himself, and asks: “What have I not worked on in a while?
Social Media Presence
In the age of digital media, Ryan has skillfully leveraged social platforms to engage with his fans and share snippets of his training, diet, and lifestyle. His Instagram is a one-stop shop for workout videos, competition highlights, and even some light-hearted moments, offering a well-rounded view of what being a world-class BJJ athlete is like.
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The Power of Rivalry: Gordan Ryan vs. Craig Jones
Rivalries have a unique way of pushing athletes to up their game, and for Ryan, his rivalry with fellow BJJ athlete Craig Jones has been nothing short of motivational. Their intense matches have thrilled fans worldwide and continually pushed both athletes to improve and evolve. He’s had quite a few injuries (Including a grade 2 MCL tear, LCL reconstruction, broken arm by Craig Jones, and more).
Achievements: A Testament to Hard Work
Ryan's hard work, dedication, and sacrifice have certainly paid off. With numerous titles under his belt, including three ADCC World Championships and a No-Gi World Championship, Ryan's name has become synonymous with excellence in BJJ. Gordon’s BJJ record is 88 wins, 5 losses, and 3 draws.