Jiu Jitsu can be a dangerous sport...

It's hard on your body, pain is common, and many athletes suffer life-altering injuries in training and competition.
However, you can minimize these risks. And you can do that by:

-Training in a smart, mindful, and efficient way
-Optimizing your body performance through resistance training & nutrition
-Keeping your body loose and mobile through mobility training

Of course, actually doing these things isn't simple... Because a lot of BJJ athletes don't know what to do for BJJ longevity and performance.

That's where we jump in.

My name is Jordan Preisinger.

I'm a BJJ black belt who created the massively popular Jordan Teaches Jiu Jitsu YouTube channel, which has become a fan favorite in a short amount of time.

Why have I done this? Because I'm extremely passionate about Jiu-Jitsu and because I have a high level understanding of it.

As a coach, I've seen my fair share of injuries over the years. Each time they'd happen (either to me or to someone else), I would give my best to learn from them and understand how they could have been prevented.

That's how I've learned the value and importance of training BJJ in a smart way, eating right, and building the body properly. All for the sake of success and longevity on the mats.

Fast forward to today, I don't want you to make the same mistakes that I've made. Mistakes, that have led to multiple injuries, unintentionally injuring my training partners, losing tournaments due to poor conditioning... And so much more.

I want you to train like I do now. With safety and longevity in the sport in mind.

I want to train forever. And I'm sure you do, too.

Don't make the same mistakes I made

I remember it like it was yesterday... It was a usual rolling session, years ago – I  paired up with a training partner and went for a hip throw.


But I forced the throw, and his foot was planted on the mat. So, his body went down but his leg stayed there; resulting in him dislocating his knee cap.

It was horrible. I still feel awful about it. I didn't mean to do it, of course; but I also didn't know the difference between a safe takedown attempt and a dangerous one. So I just went for it.

Today, of course, I know what to look for. However, you shouldn't want to learn by doing.


Rather, let my mistakes and knowledge teach you how to keep others and yourself safe.

Wear and tear, as well as injuries, may not seem like a problem when you're 20 years old... But believe me –  if you don't deal with these injuries on time, they will become persistent.


And if you're in your 30's, 40's, or higher, then there's a much higher chance that your next injury will be a catastrophic one.

That elbow injury? It never really clears up. Your back hurts? Now it hurts even before you get to class.


In other words: if you don't deal with and prevent these seemingly trivial injuries today, they will come back to haunt you in the future.

I have so many friends and teammates who are unable to train today due to their poor training habits and neglecting to keep their body healthy.

Take my friend Justin as an example. He's a 4th degree black belt and his body will only let him train once week. If he's lucky.
His neck, back, fingers, knees and more are all messed up after decades of grappling.

Could he have been training every day today if he took better care of his body back in the day, over all those years of hard training?
I think that he absolutely could have.

Something needs to change.

Long term injuries in BJJ are such a common problem that we felt something needed to be done. That something needs to change.


This course is the answer to that problem. It'll give you an answer on how to train BJJ for life; without your skill deteriorating due to overuse or injury.

The BJJ Performance and Longevity course has been built to give you the knowledge, tools, and tactics that will allow you to keep training, competing, and improving in Jiu-Jitsu to your maximum potential – for decades.

The course is divided into two sections:

Section 1 is taught by me, Jordan Preisinger

My section is Mat Safety. It focuses on how to train in a smart way – as I explain over 20 common scenarios and positions in which people tend to get hurt during BJJ training.

I discovered the problems these scenarios and positions can cause through my own experiences, but also by watching hundreds of students rolling in my gym. These are everyday positions and most BJJ students worldwide are unaware that there's any danger to them at all.

So, if you can avoid these dangerous movements and the injuries they cause, you'll give yourself the best chance of training for a long time and competing to your full potential.

I also cover training practices and mindsets that will keep you safe and improve your Jiu-Jitsu as fast as possible.

Section 2 is taught by Kieren Lefevre

(BJJ strength & conditioning coach)

Kieren's section includes three comprehensive modules: nutrition, strength & conditioning, and mobility for BJJ.

Each module covers the "how's" and the "why's" of training and comes with detailed manuals, tip sheets and tracking software.

Module 1: BJJ-specific nutrition
This section covers everything you need to know about nutrition theory, nutrition plans, what to eat, when to eat, supplements, hydration protocols, and much more!

Module 2: BJJ-specific strength & conditioning
Includes over 24 months of workout programs and is specifically designed to support your Jiu-Jitsu performance... With, among other things, close to 200 demonstration videos.

Module 3: BJJ-specific mobility training
This section features a variety of different mobility movements for warm-ups, cool-downs, and targeted "problem areas" for grapplers – such as shoulders, knees, and elbows.

Who is this course for?

  • Younger Grapplers

    If you're a younger grappler, this course will minimize the number of injuries you'll experience – and it will keep you in tip-top shape at all times. Following this program will also allow you to train harder and compete more often (and hopefully win more gold).

  • Older Grapplers

    As an older grappler (30+ years old), you'll find that this course has everything you need to know about protecting your body, strengthening your joints, and improving your mobility. This program is perfect for those who respect their bodies and want to train and live at the highest levels, for as long as possible.

  • Anyone Who Grapples

    Here's the thing... If you want to train as often as possible and win grappling competitions, then you need the information in this course. It will keep you safe from injuries, strengthen your body, and allow you to train & compete at higher levels for a long time.

What's inside this course?

    1. Mat Safety: Introduction

    2. Mat Safety: On The Mats

    3. Knee Slide Pass

    4. Catching Back Steps

    5. Chair Sit Foot Untucked

    6. Knee Shield Passing

    7. Truck

    8. Electric Chair

    9. Rubber Guard

    10. Shin Untucked

    11. Knee Reaping & Spinning Out Of Leg Locks

    12. Pulling Back From Turtle

    13. Forward Roll

    14. Triangle Choke & Getting Overstacked

    15. Pulling Head Out Of Guillotine

    16. Rolling Back Attacks

    17. Inverting

    18. Rolling Too Close To Others

    19. Slams

    20. Jumping Closed Guard

    21. Head On Outside Single Leg

    22. Double Leg

    23. Hip Throw

    24. Osoto Gari

    25. Sacrifice Throw

    26. Sciccor Takedown

    27. Posting hand on the mat

    28. Mat Safety Mentality

    29. Choose Your Training Partners Wisely

    30. Tap Early & Often

    31. Roll Slow & Controlled

    32. Overtraining

    33. Do Your Homework

    34. Always Leave One In The Tank

    35. Be A Good Training Partner

    36. Mat Safety: Outro

    1. Course Outline

    2. Calories and Macronutrients

    3. Body Composition for Jiujitsu Athletes

    4. BMR & TDEE

    5. Calculating your Macronutrients

    6. Calorie Counting Alternatives

    7. What to Eat

    8. When to Eat

    9. Supplements

    10. Hydration

    11. Putting it All Together

    12. FAQ

    13. Bonus Content: Tracking your Macros with MyFitnessPal (IIFYM)

    14. Downloadable Content: Hydration Protocol

    15. Downloadable Content: Nutrition Plan Template - 1800kcal at 65kg

    16. Downloadable Content: Nutrition Plan Template - 2200kcal at 80kg

    17. Downloadable Content: Nutrition Plan Template - 2400kcal at 80kg

    18. Downloadable Content: Nutrition Plan Template - 2400kcal Vegan

    19. Downloadable Content: Nutrition Plan Template - 2700kcal at 80kg

    20. Downloadable Content: Nutrition Plan Template - 3000kcal at 80kg

    21. Bonus content: How To Edit The Nutrition Plans

    1. Course Outline

    2. Mobility Theory

    3. Mobility Tools Explained

    4. Follow Along 1 - All Purpose Hip Opener

    5. Follow Along 2 - Elbow Fix

    6. Follow Along 3 - Shoulder Fix

    7. Follow Along 4 - Back and Lats

    8. Follow Along 5 - Shin Smash

    9. Follow Along 6 - Quad Smash

    10. Follow Along 7 - Neck Fix

    11. Follow Along 8 - Adductor

    12. Follow Along 9 - Hip Flexor Smash

    13. Follow Along 10 - Calf Smash

    14. Follow Along 11 - Chest

    15. Follow Along 12 - Upper Body Warm Up

    16. Follow Along 13 - Foot Smash

    17. Follow Along 14 - Lower Back Mob

    18. Exercise Demo 1 - Shoulder Discolates

    19. Exercise Demo 1 - Shoulder Dislocates - Silent Version

    20. Exercise Demo 3 - Olympic Wall Squat

    21. Exercise Demo 3 - Olympic Wall Squat - Silent Version

    22. Exercise Demo 4 - Couch Stretch

    23. Exercise Demo 4 - Couch Stretch - Silent Version

    24. Exercise Demo 5 - Hamstring Flossing

    25. Exercise Demo 5 - Hamstring Flossing - Silent Version

    26. Exercise Demo 6 - Static Hamstring

    27. Exercise Demo 6 - Static Hamstring - Silent Version

    28. Exercise Demo 7 - Modified Pigeon

    29. Exercise Demo 7 - Modified Pigeon - Silent Version

    30. Exercise Demo 8 - Knee Drops

    31. Exercise Demo 8 - Knee Drops - Silent Version

    32. Exercise Demo 9 - Squat Pulls

    33. Exercise Demo 9 - Squat Pulls - Silent Version

    34. Exercise Demo 10 - Cossack Squat

    35. Exercise Demo 10 - Cossack Squat - Silent Version

    36. Exercise Demo 11 - Trapped Fist

    37. Exercise Demo 11 - Trapped Fist - Silent Version

    38. Exercise Demo 12 - Palm Stretch

    39. Exercise Demo 12 - Palm Stretch - Silent Version

    40. Exercise Demo 13 - Modified 90/90

    41. Exercise Demo 13 - Modified 90/90 - Silent Version

    42. Exercise Demo 14 - Scorpion Stretch

    43. Exercise Demo 14 - Scorpion Stretch - Silent Version

    44. Exercise Demo 15 - Jefferson Curl

    45. Exercise Demo 15 - Jefferson Curl - Silent Version

    46. Exercise Demo 16 - Groin Stretch

    47. Exercise Demo 16 - Groin Stretch - Silent Version

    48. Exercise Demo 17 - Table Top Bridge

    49. Exercise Demo 17 - Table Top Bridge - Silent Version

    50. Exercise Demo 18 - T-Spine Mob

    51. Exercise Demo 18 - T-Spine Mob - Silent Version

    52. Exercise Demo 19 - Lat Mob with Roller

    53. Exercise Demo 19 - Lat Mob with Roller - Silent Version

    54. Exercise Demo 20 - Resistance Band Downward Dog

    55. Exercise Demo 21 - Resistance Band Cossack Squat

    56. Exercise Demo 22 - Resistance Band Lat Opener

    57. Downloadable Content: Jiujitsu Mobility Program

    1. Strength & Conditioning Course Outline

    2. Cardio Section Introduction

    3. Cardio Section - Cardio Theory

    4. Cardio Section - Aerobic Base

    5. Cardio Section - Anaerobic Cardio

    6. Cardio Section - The Cardio Program

    7. Exercise Demo 1 - Barbell Overhead Press

    8. Exercise Demo 1 - Barbell Overhead Press - Silent Version

    9. Exercise Demo 2 - Barbell Forward Lunges

    10. Exercise Demo 2 - Barbell Forward Lunges - Silent Version

    11. Exercise Demo 3 - Barbell Reverse Lunges

    12. Exercise Demo 3 - Barbell Reverse Lunges - Silent Version

    13. Exercise Demo 4 - Barbell Back Squat

    14. Exercise Demo 4 - Barbell Back Squat - Silent Version

    15. Exercise Demo 5 - Barbell Front Squat

    16. Exercise Demo 5 - Barbell Front Squat - Silent Version

    17. Exercise Demo 6 - Box Squats

    18. Exercise Demo 6 - Box Squats - Silent Version

    19. Exercise Demo 7 - Bulgarian Split Squat

    20. Exercise Demo 7 - Bulgarian Split Squat - Silent Version

    21. Exercise Demo 8 - Air Squats

    22. Exercise Demo 8 - Air Squats - Silent Version

    23. Exercise Demo 9 - Goblet Squats

    24. Exercise Demo 9 - Goblet Squats - Silent Version

    25. Exercise Demo 10 - Weighted Cossack Squat

    26. Exercise Demo 10 - Weighted Cossack Squat - Silent Version

    27. Exercise Demo 11 - Forward Lunges

    28. Exercise Demo 11 - Forward Lunges - Silent Version

    29. Exercise Demo 12 - Reverse Lunges

    30. Exercise Demo 12 - Reverse Lunges - Silent Version

    31. Exercise Demo 13 - Walking Lunges

    32. Exercise Demo 13 - Walking Lunges - Silent Version

    33. Exercise 14 - Kettlebell Front Squats

    34. Exercise 14 - Kettlebell Front Squats - Silent Version

    35. Exercise 15 - Kettlebell Cleans

    36. Exercise 15 - Kettlebell Cleans - Silent Version

    37. Exercise Demo 16 - Kettlebell Clean and Press

    38. Exercise Demo 16 - Kettlebell Clean and Press - Silent Version

    39. Exercise Demo 17 - Bottoms Up Press

    40. Exercise Demo 17 - Bottoms Up Press - Silent Version

    41. Exercise Demo 18 - Kettlebell Swings

    42. Exercise Demo 18 - Kettlebell Swings - Silent Version

    43. Exercise Demo 19 - Single Leg Deadlift

    44. Exercise Demo 19 - Single Leg Deadlift - Silent Version

    45. Exercise Demo 20 - Straight Leg Deadlifts

    46. Exercise Demo 20 - Straight Leg Deadlifts - Silent Version

    47. Exercise Demo 21 - Glute Bridges

    48. Exercise Demo 21 - Glute Bridges - Silent Version

    49. Exercise Demo 22 - Barbell Bench Press

    50. Exercise Demo 22 - Barbell Bench Press - Silent Version

    51. Exercise Demo 23 - Inclined Barbell Bench Press

    52. Exercise Demo 23 - Inclined Barbell Bench Press - Silent Version

    53. Exercise Demo 24 - Hanging Scapular Retractions

    54. Exercise Demo 24 - Hanging Scapular Retractions - Silent Version

    55. Exercise Demo 25 - Overhand Pull-Ups

    56. Exercise Demo 25 - Overhand Pull-Ups - Silent Version

    57. Exercise Demo 26 - Weighted Overhand Pull-Ups

    58. Exercise Demo 26 - Weighted Overhand Pull-Ups - Silent Version

    59. Exercise Demo 28 - Dead Hangs

    60. Exercise Demo 28 - Dead Hangs - Silent Version

    61. Exercise Demo 27 - Underhand Chin-Ups

    62. Exercise Demo 29 - Hanging Knee Raises

    63. Exercise Demo 27 - Underhand Chin-Ups - Silent Version

    64. Exercise Demo 29 - Hanging Knee Raises - Silent Version

    65. Exercise Demo 30 - Hanging Leg Raises

    66. Exercise Demo 30 - Hanging Leg Raises - Silent Version

    67. Exercise Demo 31 - Toes to Bar

    68. Exercise Demo 31 - Toes to Bar - Silent Version

    69. Exercise Demo 32 - Parrallel Bar Dips

    70. Exercise Demo 32 - Parrallel Bar Dips - Silent Version

    71. Exercise Demo 33 - Dumbbell Bench Press

    72. Exercise Demo 33 - Dumbbell Bench Press - Silent Version

    73. Exercise Demo 34 - Dumbbell Incline Press

    74. Exercise Demo 34 - Dumbbell Incline Press - Silent Version

    75. Exercise Demo 35 - Arnold Press

    76. Exercise Demo 35 - Arnold Press - Silent Version

    77. Exercise Demo 36 - Seated Dumbbell Shoulder Press

    78. Exercise Demo 36 - Seated Dumbbell Shoulder Press - Silent Version

    79. Exercise Demo 37 - Standing Dumbbell Shoulder Press

    80. Exercise Demo 37 - Standing Dumbbell Shoulder Press - Silent Version

    81. Exercise Demo 38 - Kettlebell Shoulder Press

    82. Exercise Demo 38 - Kettlebell Shoulder Press - Silent Version

    83. Exercise Demo 39 - Box Rows

    84. Exercise Demo 39 - Box Rows - Silent Version

    85. Exercise Demo 40 - Bench Rows

    86. Exercise Demo 40 - Bench Rows - Silent Version

    87. Exercise Demo 44 - Barbell Rows - Silent Version

    88. Exercise Demo 41 - Trap Bar Deadlifts

    89. Exercise Demo 41 - Trap Bar Deadlifts - Silent Version

    90. Exercise Demo 42 - Barbell Deadlifts

    91. Exercise Demo 42 - Barbell Deadlifts - Silent Version

    92. Exercise Demo 43 - Sumo Deadlifts

    93. Exercise Demo 43 - Sumo Deadlifts - Silent Version

    94. Exercise Demo 44 - Barbell Rows

    95. Exercise Demo 45 - Barbell Floor Press

    96. Exercise Demo 45 - Barbell Floor Press - Silent Version

    97. Exercise Demo 46 - Dumbbell Kettlebell Floor Press

    98. Exercise Demo 46 - Dumbbell Kettlebell Floor Press - Silent Version

    99. Exercise Demo 47 - Push Ups

    100. Exercise Demo 47 - Push Ups - Silent Version

    101. Exercise Demo 48 - Diamond Push Ups

    102. Exercise Demo 48 - Diamond Push Ups - Silent Version

    103. Exercise Demo 49 - Explosive Push Ups

    104. Exercise Demo 49 - Explosive Push Ups - Silent Version

    105. Exercise Demo 51 - Hollow Body Progressions

    106. Exercise Demo 50 - Turkish Get Ups

    107. Exercise Demo 51 - Hollow Body Progressions - Silent Version

    108. Exercise Demo 50 - Turkish Get Ups - Silent Version

    109. Exercise Demo 52 - Planks

    110. Exercise Demo 52 - Planks - Silent Version

    111. Exercise Demo 53 - Weighted Twists

    112. Exercise Demo 53 - Weighted Twists - Silent Version

    113. Exercise Demo 54 - Kettlebell Get Ups

    114. Exercise Demo 54 - Kettlebell Get Ups - Silent Version

    115. Exercise Demo 55 - Renegade Row

    116. Exercise Demo 55 - Renegade Row - Silent Version

    117. Exercise Demo 56 - Farmers Carry - Silent Version

    118. Exercise Demo 56 - Farmers Carry

    119. Exercise Demo 57 - Farmers Carry Calf Raise

    120. Exercise Demo 57 - Farmers Carry Calf Raise - Silent Version

    121. Exercise Demo 58 - Medicine Ball Slams

    122. Exercise Demo 58 - Medicine Ball Slams - Silent Version

    123. Exercise Demo 59 - Sled Drags

    124. Exercise Demo 59 - Sled Drags - Silent Version

    125. Exercise Demo 60 - Sled Push

    126. Exercise Demo 60 - Sled Push - Silent Version

    127. Bonus Content: S&C Program Tutorial

    128. Downloadable Content: 2-Day Training Program

    129. Downloadable Content: 3-Day Training Program

    130. Downloadable Content: The Cardio Program (Masterfile)

    1. BJJ Performance & Longevity: Outro

About this course

  • 246 lessons
  • 11.5 hours of video content
  • Bonus Course Content
  • Weight Training & Cardio Plans
  • Editable Nutrition Plan Templates

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