The training of pro BJJ fighter Gordon Ryan: Insights into His Winning Regimen

Gordon Ryan’s rise in Brazilian Jiu-Jitsu is the result of focused dedication and a unique approach to training. He became one of the most successful no-gi grapplers by drilling positions repeatedly, following a structured routine, and constantly seeking improvement. Every day in the gym, he works on both the basics and advanced moves, aiming to make each technique second nature.

Gordon Ryan in full Gi.

His preparation does not stop at technical skills. Gordon Ryan carefully balances physical conditioning and strength training with his grappling, adding muscle and building endurance to improve his performance on the mats. This complete approach to training is what helps him succeed at the highest level of competition.

Key Takeaways

• Gordon Ryan trains with a strong focus on both basic and advanced BJJ techniques.

• His routine includes dedicated physical conditioning and strength work.

• Consistent preparation is key to his achievements in major competitions.

Foundations of Gordon Ryan’s BJJ Training

The basics of his training.

Gordon Ryan’s success in BJJ comes from a mix of focused training, strong grappling skills, and the guidance of expert coaches. His approach is shaped by early experiences, daily habits, and careful attention to skill development.

Early Influences and Training Philosophy

Gordon Ryan began learning Brazilian Jiu-Jitsu in New Jersey at a young age. He trained under respected instructors who stressed the basics first, focusing on building a solid foundation.

From the start, Ryan was known for his discipline and daily practice. He treats every training session as a way to improve, not just to win. This helped him stay motivated and keep looking for mistakes to fix.

He uses a simple step-by-step approach to learn positions and submissions. Instead of relying only on natural talent, he breaks techniques down and drills them with high repetition. Ryan’s training includes studying tape, practicing with top training partners, and always seeking out new details from coaches or other high-level athletes.

Role of Grappling in Skill Development

Grappling is the core of Gordon Ryan’s training routine. He practices both gi and no-gi BJJ but is most known for his dominance in no-gi grappling. His style is methodical, aiming to control opponents and submit them efficiently.

Each day, he completes at least two BJJ sessions plus a strength and conditioning workout. This intense schedule is detailed in his training plan and includes two jiu-jitsu sessions and one workout per day. Ryan often drills key movements like guard passing, leg attacks, and escapes.

Matches are reviewed closely to find mistakes, and sparring rounds are used to test new techniques. Ryan believes every grapple is a chance to learn, and he does not avoid weaknesses—he tries to fill those gaps with focused work and repetition.

Mentorship and Key Coaches

Mentorship has been crucial to Ryan’s growth as a fighter. His main coach, John Danaher, is widely respected in the BJJ community. Danaher is known for his detailed coaching and system-based teaching.

Under Danaher’s guidance at Renzo Gracie Academy in New York City, Ryan learned to structure his grappling according to specific systems, such as leg locks and back attacks. This approach allows him to progress through positions smoothly and stay several moves ahead of opponents.

Other key influences include the training partners he faces daily, many of whom compete at the highest levels in BJJ and MMA. These coaches and teammates bring different styles and help create a challenging environment where improvement is constant.

Technical Skillset and Drilling

The art of the takedowns.

Gordon Ryan’s training focuses on methodical drilling, technical mastery, and adapting techniques for no-gi submission grappling. His approach blends constant learning with specific practice, leading to a well-rounded and highly effective skillset.

Submission Techniques and Innovation

Ryan is respected for his deep understanding of submission holds. He refines the basics, such as the rear-naked choke, guillotine, and armbar, but often adapts these moves with small adjustments that give him an edge over opponents.

He is known for mastering leg locks, especially heel hooks. His systematic approach breaks down moves into sequences that reduce risk while increasing success. This technical mindset allows him to innovate under pressure and adapt to both traditional BJJ and MMA fighter styles.

Ryan frequently shares detailed breakdowns, using slow-motion and specific drills, to cement these techniques. Video analysis and focused corrections help him constantly evolve his submissions.

Positional Sparring and Scenario Practice

Positional sparring is a main part of Ryan’s daily routine. He starts training sessions with drills that emphasize controlling dangerous positions, escaping bad spots, and securing dominant placement, such as back control or mount.

He uses scenario training by isolating parts of combat, like defending an armbar or attacking from the closed guard. These drills help him recognize small mistakes and correct them before they become habits.

Ryan tracks his progress with training logs. He reviews videos to analyze what works and what needs adjustment. This combination of live practice and critical analysis has made him effective against a variety of styles, including those seen in ultimate fighting.

Signature Moves

A few signature moves define Ryan’s game. His leg attack entries, especially into inside heel hooks, are feared across the grappling world. He also excels at using body locks to pass guard and set up submissions.

Another trademark is his transition from back control to finishes, where he attacks the neck or sets up armbars. He adjusts grips and angles according to the opponent's reactions, staying one step ahead.

These skills are practiced through repeated drilling, live sparring against resisting partners, and constant experiment. Instructional videos highlight his focus on perfecting technique through elevation drills, micro-adjustments, and rapid feedback from experienced coaches.

Physical Conditioning and Strength Training

How to do strength exercising.

Gordon Ryan focuses on building a strong and well-conditioned body through a combination of cardio, weightlifting, and bodybuilding exercises. These methods help him develop the strength, stamina, and recovery needed for elite performance in Brazilian Jiu-Jitsu.

Endurance and Cardiovascular Training

Gordon Ryan uses endurance and cardio exercises to improve his stamina for long training sessions and matches. He includes steady state cardio, like running or cycling, to keep his heart strong and boost overall energy levels. Sometimes he trains with interval sprints or high-intensity circuits, which better mimic the bursts of action seen in competition.

Training for endurance helps his recovery between rounds and allows him to stay aggressive for the entire match. Some workouts might include 20-40 minutes of moderate-intensity cardio, combined with grappling drills to raise his heart rate in a sport-specific way. This blend of basic and sports-specific cardio supports long-lasting performance.

Weight Training and Powerlifting

Ryan follows a structured weight training routine on top of his BJJ practice. He uses exercises like deadlifts, bench presses, rows, and overhead presses to build raw power and strength.

Powerlifting movements focus on large muscle groups, which support explosive takedowns and strong defenses.

He often avoids heavy squatting but still includes lower body work, such as lunges or single-leg training, to prevent injury and build balance. His weightlifting sessions are separate from his Jiu-Jitsu training to avoid fatigue. A typical weekly routine features three to four strength sessions, ensuring steady progress in muscle gains without overtraining.

Specific goals include increased grip strength, a strong back and core, and a stable base—all key for grappling. Sports science supports combining BJJ with lifting for better power and injury resistance.

Bodybuilding and Recovery Strategies

Gordon Ryan uses bodybuilding methods to sculpt and maintain muscle mass, which helps when fighting heavier or more powerful opponents. His body has changed dramatically over the years, shifting from 163 pounds to over 230 pounds and then settling around 194 pounds. This transformation included isolation exercises, high-repetition training, and advanced nutrition.

For recovery, he incorporates rest days, stretching, and sometimes light mobility work. Proper sleep and nutrition play a significant role in muscle repair and growth. He may also use massage or other recovery tools to manage soreness.

Key strategies:

• Rest days: At least one per week for recovery.

• Diet: Balanced with enough protein for muscle repair.

• Mobility: Regular stretching to prevent injury and keep joints healthy.

These recovery strategies allow him to handle heavy training loads while maintaining peak performance.

Cross-Training and Mixed Martial Arts Integration

Gordon Ryan includes other combat sports in his training to become a well-rounded fighter. He adds new skills by regularly working on his striking, wrestling, and grappling transitions with a focus on effectiveness for real competition.

Incorporating Kickboxing and Muay Thai

Gordon Ryan puts time into learning kickboxing and Muay Thai to build his striking skills. These martial arts teach him how to punch, kick, elbow, and use knees, which are important tools in MMA. He often trains classic pad work, drilling combinations to develop sharp offense and strong defense.

Training in Muay Thai also gives him practice with clinching. The clinch is a good place to control an opponent and set up takedowns. By adding these skills, Gordon brings more variety to his fighting style and gets used to the pace and rhythm of striking exchanges.

His coaches focus on proper footwork and head movement. Good footwork helps him stay balanced and ready to shoot for takedowns or defend against strikes.

Transitioning Between Striking and Grappling

Seamless transitions are key for success in MMA. Gordon works to quickly switch from striking to grappling so opponents can't predict what comes next. This includes learning how to close the distance after a punch or kick and shoot for a takedown at the right moment.

His workouts often feature live sparring where he moves between striking and wrestling. He drills chain wrestling, which means linking moves together so attacks flow smoothly. This training helps him avoid being stuck in one range and makes his attacks less predictable.

Ryan also practices defending against strikes when going for takedowns. This balancing act is crucial in mixed martial arts and is a skill high-level fighters need for events like the UFC or K-1.

Application to Professional Mixed Martial Arts

Gordon’s cross-training is shaped to help him compete in professional MMA, not just BJJ tournaments. The idea is to be ready for real fights where both striking and grappling matter. He studies fight footage from top promotions such as UFC and M-1 and even works with MMA fighters to get used to the rules and demands of the sport.

In MMA, fighters need to handle attacks from punches, kicks, elbows, and grappling at any moment. Gordon’s multi-skill approach lets him be comfortable everywhere, whether he is standing, clinched, or on the ground. His routine mixes strength training, martial arts, and strategy, which builds confidence for the challenges he faces in the cage.

Cross-training this way means he can adapt to different types of opponents. He can use techniques from BJJ, wrestling, Muay Thai, and kickboxing—giving him options no matter where the fight goes. High-level competitors like Craig Jones and Gordon believe cross-training is necessary to succeed in mixed martial arts.

Competition Preparation and Achievements

Gordon Ryan’s career is shaped by sharp strategy, world travel, and major tournament wins. His approach is practical, disciplined, and based on experience against top opponents across the globe.

Tournament Strategy and Mindset

Gordon Ryan prepares each training camp by focusing on both physical conditioning and technical improvements. He trains Jiu-Jitsu up to three times every day, usually with two-hour sessions, and adds strength and mobility work to stay in peak condition. His camps often include detailed study of his opponents’ styles, allowing him to plan for specific threats and opportunities in their games.

For big events, Gordon sharpens his mental focus by sticking to routines. He works with his coach, John Danaher, to break matches down into key moments and choices. This level of planning helps him stay calm during pressure inside the competition arena. By repeating drills and match simulations, Gordon builds both confidence and predictable performance on the mat.

Sticking to strong habits is one reason why Gordon succeeds at events with high stakes, such as ADCC and IBJJF World Championships. His discipline has helped him stand out as a leading No-Gi grappler.

Travel and International Experience

Gordon’s career has taken him around the world, adding to his experience with different competition settings. He has competed in places like Atlantic City, Ohio, Las Vegas, Columbus, and Hawaii. Competing in varied locations means adjusting to new time zones, climates, and even food, which he manages by arriving early and staying focused on rest and nutrition.

International events like those in Japan and Hilo add to his skill set. Facing local champions and new styles helps him adapt and grow as a fighter. Each trip brings new challenges, from long flights to local customs, but he handles them with a methodical routine, making sure travel does not interrupt his training or recovery.

Exposure to different venues and opponents has made him flexible and well-prepared. This travel has also helped build his reputation as a worldwide competitor.

Notable Titles and Opponents

Gordon Ryan is a multiple-time ADCC world champion in various weight classes, including the +99kg super heavyweight division. He has also earned titles as a middleweight champion, collecting gold medals at major events like the IBJJF World No-Gi and the Eddie Bravo Invitational.

Many of Gordon’s matches are against well-known Brazilian Jiu-Jitsu fighters, and his rivalry list includes some of the sport’s best. He has competed in special events and superfights across the world, often facing previous champions or challenging skilled veterans.

Ryan’s ability to defeat tough opponents such as Kaynan Duarte, Felipe Pena, and Craig Jones has solidified his place among elite grapplers. His win at ADCC 2022 saw him crowned Best Athlete of the tournament, highlighting both his technical ability and effectiveness against top-level competition.