# Episode 385: Rob Wilson on BJJ Performance Frameworks, Grip Training, Recovery Tech & The Check Engine Light Book

Page: https://stenobird.com/podcast/flex-diet-podcast-880226/episode-385-rob-wilson-on-bjj-performance-frameworks-grip-training-recovery-tech-the-check-engine-light-book
Text version: https://stenobird.com/podcast/flex-diet-podcast-880226/episode-385-rob-wilson-on-bjj-performance-frameworks-grip-training-recovery-tech-the-check-engine-light-book.md
Podcast: [Flex Diet Podcast](https://stenobird.com/podcast/flex-diet-podcast-880226)
Published: 2026-05-18T20:28:36+00:00
Episode link: https://flex-diet-podcast.simplecast.com/episodes/episode-385-rob-wilson-on-bjj-performance-frameworks-grip-training-recovery-tech-the-check-engine-light-book-_uoTPmGQ
Audio file: https://cdn.simplecast.com/media/audio/transcoded/53e3d261-c5f9-44f9-a22d-bab6ffed6551/2ea3e4d9-cc52-4227-aaaf-5243dca4406b/episodes/audio/group/b6232489-3a3e-43ab-8206-d2065591a1bf/group-item/4e100807-735c-4856-8df2-0bafdd512aab/128_default_tc.mp3?aid=rss_feed&feed=_12E74LS
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JSON: https://stenobird.com/v1/public/podcasts/flex-diet-podcast-880226/episodes/episode-385-rob-wilson-on-bjj-performance-frameworks-grip-training-recovery-tech-the-check-engine-light-book
Duration seconds: 5637

## Resource

In this episode of the Flex Diet Podcast, I sit down with human performance specialist and coach Rob Wilson for a wide-ranging conversation that spans music, coach education, and what it really means to train for performance longevity. We dig into Rob’s new book, The Check Engine Light: Tune In Your Body and Mind to Achieve Performance Longevity, and his work educating coaches through ALTIS and with special operations communities. Rob also shares why jiu-jitsu strength and conditioning still lacks clear performance standards and proposes building sport-specific frameworks (like lower-body clinching demands) before jumping to exercise selection. We talk grip strength vs endurance, avoiding redundancy and tendon issues, contra-specific training for durability, and why “recovery” isn’t the goal—adaptation is—especially in elite sport.

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## Transcript

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