Keeping Fit at Home

Although the number of new cases of COVID-19 each day have drastically declined in Australia, we still have no ETA on when training will be able to resume. However, our fitness remains as important as ever. But if we don’t have any gym equipment and are getting sick of going for jogs, what’s left?

Fortunately, many organisations and individuals have been promoting fitness through Zoom run classes. For starters, our very own BJJ coach, PT, and accredited exercise and sports scientist Ally Orr has been running near-daily classes. These are excellent for getting a quick daily stretch, HIIT workout, meditation sesh or even just that oh so rare socialisation we’ve been missing these days. Pets welcome and encouraged.

You can get the Zoom ID and more information via her FB group page:

timetable 1

In addition to Ally’s classes, SUSF have a few of their own open to everyone. These will be streamed three times a week on their FB page:

timetable 2

If you’re a USyd student or staff member and SUSF and Ally’s workouts STILL aren’t enough for you, or you’re just after something different, Interfaculty Sport are also running weekly Zoom classes. They’ve committed to putting on HIIT workouts, Pilates and even Zoomba.

To get more info, check out the events on their FB page:

Hopefully this helps you keep fit and sane, till we see each other back at the gym!

~Francis, Adrian

Club President

Let’s Talk Recovery

Something most people don’t think about is the fact that recovery is often the most overlooked and one of the most important factors in regards to building muscle, losing weight, and just being generally healthy. ⁣

Without a substantial period of time for recovery, our muscles are stimulated (through exercise), damaged (which in turn prompts the anabolic/building phase), and then if never given the opportunity to properly recover, they will stay in this damaged state for a prolonged period of time. ⁣

This, of course, is a very very simplified version of actual exercise physiology, but the basic idea is the same. Without adequate recovery, your muscles will never adapt and all the hard work you’re putting in will be for nothing. ⁣

So what are the best ways to recover?⁣

1. Eat enough protein. 1.8g of protein per KG of body weight per day. No less. ⁣
2. Get enough sleep. More than 7 hours every single day. ⁣
3. Drink enough water. 3L a day. ⁣
4. Have recovery/rest days. No one should ever workout 7 days a week (unless your workouts are sub max). Your program should include time for rest that is thought out and justified. Don’t just put in a rest day because someone told you to. Find where you need it the most and implement it into your program. ⁣
5. Listen to your body. Take notes and create a picture in your head of how you are performing and recovering. You can then use this information to guide you if you need a random day off (or two). ⁣

If you’re unsure about programming rest days, hit me up. I write programs for all of my online clients and we focus in on when and where rest days should be placed into the cycle.

Ally Orr

~Ally Orr

BJJ Coach and PT

For more of Ally’s work check out

Interesting Intricacies in Isolation

Stuck at home with no one to submit? Here are some solo training tips for BJJ.

Who better to give you technical tips than John Danher? The website BJJ Fanatics have kindly reduced Self Mastery: Solo BJJ Training Drills by John Danaher on their website from 147 USD to free during this widespread isolation. You may not find it just by searching their website so we’ve linked the product at the bottom of this page.

In this solo training video, Danaher goes through the intricacies of core movements like the hip escape, bridge and turn, heisting, scissoring the legs as well as mental concepts such as “shadow grappling” so that you can return to the dojo better than you left.

In addition to many other fundamentals, Danaher goes on to explain the finer details of stances, offers some handy home drills, and finishes up with advice on strength and conditioning for BJJ.

This video set offers not only a perfect introductory tool for beginners to grasp the most important fundamental movements of BJJ, but also provides plenty of details and tips to improve on more experienced grapplers’ techniques. Check it out while it’s still free – all you need do is go to the website and select ‘buy’ (but you won’t be charged anything), you even have the option of downloading it, and it’s yours to keep!


Francis, Adrian

Club President

2020 Oceania Selection Trials

This past weekend, Sydney city had the distinct honour of hosting this year;s Oceania Selection Trials for the National Olympic Wrestling Team – over 60 elite athletes competing for shot at representing the nation at next year’s Olympic Games to be held in Tokyo.

With the support of United World Wrestling (the global wrestling/grappling authority) and state commissions from around the country, we were able to pool together to host an event showcasing Australia’s best, with brand new, world championship-grade mats, at a brand new venue in SCEGGS College, right in the heart of the city.

With that all said, SUWGC is proud to state that we finished the day with 5 of our members qualifying, taking golds in their weight category. Please see the official results below.

Cadet Males 65kgs
Bradley Fulmer NSW 1st
Carl Jankowitz WA 2nd

Cadet Males 71kgs
Jake Treyvaud NSW 1st
Marcel Rogers ACT 2nd
Trent Jaeggi NSW 3rd
Joseph Fallon NSW 4th

Cadet Males 80kgs
Artemios Trepca VIC 1st
Chris Baker ACT 2nd

Junior Male Freestyle 65kgs
Bradley Fulmer NSW 1st
Liam Gusti VIC 2nd

Junior Male Freestyle 70kgs
Jake Treyvaud NSW 1st

Junior Male Freestyle 74kgs
Taylor Pickering WA 1st
Josh Ber VIC 2nd
Jeong Hyeon Kim NSW 3rd

Junior Male Freestyle 79kgs
Artemios Trepca VIC 1st

Junior Male Freestyle 97kgs
Tom Barns WA 1st

Junior Male Greco-Roman 77kgs
Josh Ber VIC 1st

Senior Male Freestyle 61kgs
David Class VIC 1st

Senior Male 61kgs
David Class VIC 1st

Senior Male 65kgs
Mostafa Rezaeifar NSW 1st
Laim Neyland QLD 2nd
Willy Suwanto NSW 3rd

Senior Male Freestyle 70kgs
Petrus Palm WA 1st
Mohsen Al Faraj NSW 2nd
Pem Sherpa VIC 3rd
Saeed Behboodifar NSW 4th

Senior Male Freestyle 74kgs
Taylor Pickering WA 2nd
Nick Delatovic ACT 3rd

Senior Male Freestyle 79kgs
Mohammed Khawari VIC 1st
Kalil Pinto NSW 2nd
Adam Hextall QLD 3rd
Fares Alkhatib NSW 4th
Aaron Eagleton NSW 5th
Alireza Qanbar Ali NSW 6th

Senior Male Freestyle 86kgs
Jayden Lawrence NSW 1st
Bilal Elbatory VIC 2nd

Senior Male Freestyle 92kgs
Tsotne Shengelia NSW 1st
Peiman Khodaei NSW 2nd
Mark Brewer NSW 3rd
Bryan Iro NSW 4th

Senior Male Freestyle 97kgs
Connor Evans VIC 1st
Tom Barns WA 2nd

Senior Male Freestyle 125kgs
Param Pal Singh ACT 1st
Hani Rifahi NSW 2nd

Senior Male Greco-Roman 63kgs
Taaniel Piiskoppel WA 1st
David Class VIC 2nd

Senior Male Greco-Roman 67kgs
Ando Lehtmets WA 1st
Anthony Parr QLD 2nd

Senior Male Greco-Roman 77kgs
Sunil Sharma ACT 1st

Senior Male Greco-Roman 82kgs
Abdulai Salam NSW 1st
Adam Hextall QLD 2nd

Senior Male Greco-Roman 87kgs
Sagandeep Singh ACT 1st

Senior Female 50kgs
Rupinder Kaur VIC 1st

Senior Female 53kgs
Jessica Lavers-McBain QLD 1st

Senior Female 55kgs
Uyen Ha VIC 1st

Senior Female 57kgs
Ariadne Burkhart NSW 1st

Senior Female 72kgs
Gaelle Anzong ACT 1st
Jackie Hattingh ACT 2nd

Senior Female 76kgs
Naomi De Bruine NSW 1st