TMGP Ep 43 with the world-class BJJ coach, strength and performance coach Alex Sterner — a deep dive into elite-level training, recovery, and building champions on and off the mats.
Today, we’re thrilled to have Alex Sterner, a Brazilian Jiu-Jitsu black belt under Andre Galvao and a world-renowned strength and conditioning coach specializing in BJJ (Brazilian Jiu-Jitsu). Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning program behind some of the world’s best BJJ athletes, including the Atos team that won multiple IBJJF World Titles. With a Bachelor’s degree in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex combines cutting-edge science with practical experience training elite grapplers like Andre Galvao, JT Torres, and Lucas Barbosa. On this podcast, Alex shares his expert insights on how to develop muscle growth, improve athletic performance, and prepare your body for the demands of competitive Brazilian Jiu-Jitsu and beyond. Get ready to learn from one of the best in the game.
Get ready to be inspired by Alex’s remarkable story, his insights on BJJ training, and his mission to fix people’s mindset with regards to movement - what he dubs “movement optimism”.
In today’s episode, we dive into a wide range of insights, including:
The origins of a strength-focused mindset and how it shaped Alex's approach to coaching and training.
The benefits of group training environments and how they foster consistency, accountability, and camaraderie.
The evolution from a rigid "neutral spine" philosophy to a more functional focus on movement optimisation, including using the back safely through multiple planes of motion.
A deep look at the mechanisms of injury—and how the body, when exposed to appropriate stress, can adapt and grow stronger rather than break down.
The principle that biological organisms adapt to the stress they're exposed to—highlighting the importance of intelligent, progressive overload.
Alex's journey from fear and movement avoidance to preparing the body for advanced ranges of motion through the concepts of preparedness and readiness.
The importance of avoiding a one-size-fits-all approach to technique—emphasising that every body is different and requires individualised solutions.
A discussion on the Zercher squat, where natural discomfort becomes a beneficial limiting factor that encourages mindful load management and progressive development.
The danger of "Glassback propaganda"—the over-cautious narrative that breeds fear of movement and stifles growth, sometimes jokingly referred to as "Glassback University."
The immense power of reflecting on one’s progress, and how acknowledging small wins can be a potent motivator for long-term growth.
How fear is often irrational—such as the fear of deadlifts—and how confronting it can unlock potential and confidence.
A reframe of the outdated concept of "wear and tear," advocating instead for dose regulation, movement variability, and smarter long-term training strategies.
And so much more! Get ready for a truly informative episode.