CHEK (Corrective Holistic Exercise Kinesiology) approaches training as a whole-body system, building everything around a handful of fundamental movement patterns that put posture and breathing ahead of heavy loading, and treats recovery as part of the program. That makes it a useful check on the overall plan, because it asks whether the right patterns are covered and whether the foundations are in place before the weight goes up.
Add missing patterns. CHEK's list covers squat, lunge, bend, push, pull, twist, and gait. Twist matters because the trunk is something that resists and transfers rotation, not just something that flexes. In BJJ, almost every sweep, escape, and takedown involves rotating or resisting rotation.
To start, focus on anti-rotation, which is safer to load than a full twist, and build toward controlled rotation over time.
Build the foundation first. Posture, rib position, diaphragmatic breathing, and core stability come ahead of heavier loading. The reasoning is that a ribcage flared upward and a pelvis tipped forward make it hard to brace properly, so heavier weights end up loading the lower back instead of the trunk as a whole. Good breathing keeps the ribs stacked over the pelvis and gives you a stable base before any lift. This lines up with the FMS screen and FRC joint prep, which check the same foundations from different angles.
Specify tempo to make it measurable. A slow lowering phase builds control and exposes weak positions, while a pause removes the stretch-reflex bounce and shows whether you actually own the position. Tempo also acts as a built-in check on load: if the weight is right, you can hit the same timing on every rep; if you can’t, it’s too heavy.
Periodize by season and move through phases instead of repeating one block all year, because the body adapts and different qualities need different emphasis at different times. Competitors might alternate it with a short power phase (jumps, medicine ball throws) and a general prep block in the off-season. The strength block keeps your base, the power phase turns it into speed, and the general prep phase lets you address weak points and recover without the pressure of competition.