SGPT Coach Brandon Richey Interviews Jiu Jitsu Fighter Jeff Luk

Tell us a little about your background:

I’m 41 years old and have been studying Brazilian Jiu Jitsu for roughly 10 years now and am currently a three stripe purple belt. I also wrestled through high school and a bit in college.

Do you have a favorite motivational quote?

“Once you’ve wrestled, everything else in life is easy.” — Dan Gable

Is your training focus primarily on fight performance or life in general:

Life in general…there have only been maybe one or two brief periods in my adult life where I wasn’t in shape and I vowed never to let myself get lazy again. Although, if I have a competition coming up, I will tailor my training to address those specific performance needs.

Do you feel that your strength and conditioning program filled gaps and needs for your MMA performance?

Absolutely, there’s no question that strength and conditioning needs to happen off the mat to deliver that confidence needed to perform your best.

On a scale from 1 to 10 (1 is low 10 is high) how high do you rank the importance of strength and conditioning to your MMA fight performance?


How much emphasis do you put into strength and conditioning?

I put a lot of emphasis on strength and conditioning. Maybe it’s the old school mentality that I retained from my wrestling days. I feel that you’re only training at 50% if you’re not incorporating S&C into your fight camp.

Are you preparing for a fight right now?

Just had my super fight this past weekend after having a full 6 weeks to prepare. However, I plan to keep the intensity level high in case a spot opens up in one of the grappling events taking place over the next several months.

What would you say is your strongest area of training? For instance are you strong at push ups? Pull-ups? Squats? Kettlebell swings?

None of them! That’s why I keep doing them.


Coach Brandon here: Strength and conditioning is essential for athletics and all sports.

Without a well planned strength and conditioning program your fitness and performance is dead in the water.

If you’re interested in learning more about how to improve your fitness and fight performance then make sure to visit me at my website, Brandon Richey Fitness

I also have a killer program, 90-Day Strength and Conditioning for MMA and Combat Fighting you’ll love.


Written by Brandon Richey, SGPT coach and owner of Brandon Richey Fitness, the 120-Day Training Plan to Build Powerful Functional Fitness is designed to transform your body and mind for the rest of your life.

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Click here or on the banner above and GET STARTED!



QUESTION: I have a terrible time getting motivated on Monday. Like everyone else probably. But I noticed where my head is on those mornings sets the tone for the whole week. How can I get motivated on Mondays?

ANSWER: Check out this article—4 Ways to Kickstart Your Monday Navy SEAL Style.


QUESTION: I am working towards running my first 5K this fall but I’m struggling with getting my speed up. Can you help me with ways to get better? It’s been months and I’m still at about a 12 minute mile.

ANSWER: Yes; here’s an article that should help. Tips to Improve Your Mile Run Time.




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