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Gordon Ryan Workout Routine & Diet

If you want to build a physique like jiu-jitsu king Gordon Ryan, then you’re in the right place. This article will cover Gordon Ryan’s workout routine and diet. But first, let’s know why he is known as the king of this sport.

Gordon Ryan is a well-known figure in Brazilian Jiu-Jitsu (BJJ) and submission grappling. He is regarded as one of the best no-gi grapplers of his generation.

Gordon Ryan gained recognition for his exceptional performances and technical skills. He is known for his aggressive fighting style, often using submissions to defeat his opponents quickly. This helped him rise to prominence and become one of the top fighters in the world.

Gordon Ryan has dedicated himself to sharing his expertise and skills with others. He has created teaching materials that have made him a highly respected instructor, with a strong following due to his success and influence.

Thanks to his impressive achievements and multiple Brazilian Jiu-Jitsu world championship titles, Gordon Ryan has earned the nickname “The King,” solidifying his position as one of the top competitors in the sport.

Gordon Ryan Stats

Overview Gordon Ryan Workout Routine

Gordon Ryan is admired by many because to his remarkable grappling abilities and track record of achievement. His technical prowess and commanding performances serve as a testament to his commitment and effort.

He is renowned for his rigorous exercise and conditioning programme. His routine probably combines strength training, conditioning, and particular grappling techniques because he is a skilled grappler.

Gordon follows a Four-day workout routine, with a focus on upper body exercises on day 1, lower body exercises on day 2, and  on day 3 and 4 full body for the progressive overload.

He performs 1-2 jiu-jitsu sessions every day, seven days a week, at the ROKA gym in Austin, Texas, under the instruction of John Danaher.

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Gordon Ryan’s Workout Routine

Day 1: Upper Body Exercises

  • Bench Press: 3-4 sets of 8-12 reps
  • Pull-ups or Rows: 3-4 sets of 8-12 reps
  • Overhead Press: 3-4 sets of 8-12 reps
  • Bent-over Rows: 3-4 sets of 8-12 reps
  • Core Exercises (e.g., Planks, Russian Twists): 2-3 sets of 10-15 reps or timed holds

Day 2: Lower Body

  • Squats: 3-4 sets of 8-12 reps
  • Deadlifts: 3-4 sets of 8-12 reps
  • Lunges: 3-4 sets of 8-12 reps
  • Romanian Deadlifts: 3-4 sets of 8-12 reps
  • Grip Training Exercises (e.g., Farmer’s Walks, Plate Pinches): 2-3 sets of 8-12 reps or timed holds

Day 3: Full Body

  • Squats: 3-4 sets of 8-12 reps (increase weights from Day 2)
  • Bench Press: 3-4 sets of 8-12 reps (increase weights from Day 1)
  • Pull-ups or Rows: 3-4 sets of 8-12 reps (increase weights or difficulty)
  • Functional Exercises (e.g., Kettlebell Swings, Medicine Ball Throws): 3-4 sets of 8-12 reps
  • Cardiovascular Conditioning: Choose a form of cardio exercise (e.g., running, cycling, rowing) and perform 15-20 minutes of high-intensity intervals.

Day 4: Full Body

  • Lunges: 3-4 sets of 8-12 reps (increase weights from Day 2)
  • Overhead Press: 3-4 sets of 8-12 reps (increase weights from Day 1)
  • Bent-over Rows: 3-4 sets of 8-12 reps (increase weights or difficulty)
  • Functional Exercises: Choose different exercises than Day 3, focusing on agility and explosiveness. Perform 3-4 sets of 8-12 reps.
  • Grip Training Exercises: Choose different exercises than Day 2, focusing on challenging grip strength. Perform 2-3 sets of 8-12 reps or timed holds.

Gordon Ryan’s jiu-jitsu sessions

Positional Drilling

He may concentrate on drilling particular postures either alone himself or with training partners.

Working from different guard positions like closed guard, butterfly guard, or spider guard or top control positions like side control, mount, or back control can be a part of this.

The objective is to gain a thorough awareness of these roles and their nuances.


Live rolling and sparring sessions are an essential component of jiu-jitsu training. With his training partners, Ryan most likely has controlled yet exciting grappling encounters.

This enables him to put techniques into practise, test his abilities, and improve his timing, strategy, and capacity to respond to various situations.

Specific Training

Ryan may designate time in his workouts to work on particular aspects of his game that he wants to develop.

This could entail concentrating on particular submissions, sweeps, or defences, or developing strategies for particular situations or opponents.

Conditioning and Physical Training

While Ryan’s training is mostly centred on jiu-jitsu techniques, he may also incorporate particular conditioning routines to improve his physical characteristics.

This can include functional motions that enhance his grappling skills, cardiovascular conditioning, and strength and resistance training.

Gordon Ryan Diet

On tournament day, Gordon Ryan follows a specific routine. He only drinks water and doesn’t eat anything, as he remains focused on his goals without even considering the possibility of losing.

To warm up, Gordon uses standard jiu-jitsu techniques and works up a mild sweat. He practices the submissions he plans to use during the tournament with a training partner.

In terms of his diet, Gordon likely ensures he consumes a balanced mix of macronutrients, including healthy fats, proteins, and carbohydrates. The precise ratios may vary depending on his training goals and individual needs.

To align with his training objectives, Gordon pays attention to portion sizes to ensure he consumes the appropriate number of calories.

His Diet Includes:

  1. High Protein Foods like
    • Chicken
    • Turkey
    • Beef
    • Fish
    • Eggs
  2. Complex Carbohydrates like
    • Whole grains
    • Sweet Potatoes
    • Brown Rice
  3. Nutrient-Dense Foods like
    • Fruits
    • Vegetables
    • Leafy Greens
  4. Healthy Fats like
    • Avocados
    • Nuts
    • Seeds


Gordon Ryan is widely known as “The King” in the grappling world. He is a highly skilled Brazilian Jiu-Jitsu practitioner and is considered one of the best no-gi grapplers.

Gordon’s success is a result of his intense training schedule and exceptional technical skills. He incorporates strength training, conditioning drills, and specific grappling techniques into his fitness routine. His workouts are overseen by renowned trainer John Danaher at the ROKA club.

In terms of his diet, Gordon prioritizes protein consumption and includes a variety of nutrient-rich foods, complex carbohydrates, and healthy fats. His dedication and extraordinary abilities have made him an inspiration and role model for many aspiring grapplers.

Frequently Asked Questions

What exercises does Gordon Ryan do?

Gordon Ryan includes jiu-jitsu training sessions like sparring and rolling, positional drilling, grappling techniques, strength training, and cardio.

Will Gordon Ryan do MMA?

Gordon Ryan is an American submission grappler and 1st-degree Brazilian jiu-jitsu black belt. He doesn’t do MMA, but in an interview, he said, “He wanted to do MMA, but he thinks it’s his job to push Jiu-Jitsu into the mainstream.”

a fitness enthusiast and aspiring personal trainer and nutritionist, sharing expertise and insights on TheSigmaFitness.com, inspiring readers with evidence-based information for optimal fitness and well-being.

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