Gordon Ryan: Inside the Mind and Body of BJJ’s Biggest Star

Gordon Ryan is an American Brazilian Jiu-Jitsu (BJJ) practitioner, who has gained international fame as a world champion and one of the most dominant submission grapplers in the world. In this article, we will explore his career, workout plan, diet plan, social media activity, and measurements in detail.


Gordon Ryan was born on July 8, 1995, in Monroe, New Jersey. He began training BJJ when he was 15 years old under the tutelage of his older brother, Gary Tonon. In 2013, he started to compete professionally, and in 2014, he won the purple belt division at the IBJJF No-Gi World Championships. In 2015, he won the brown belt division at the same tournament.

In 2016, Ryan was awarded his black belt by Tonon and competed in the Abu Dhabi Combat Club (ADCC) World Championships, where he placed third in his weight class. He won his first ADCC championship in 2017, and he has since won the title three more times in 2019, 2019–2019, and 2022.

Ryan has also competed in various professional grappling events, including the Submission Underground, Polaris, and Third Coast Grappling. In 2021, he signed with ONE Championship, one of the largest MMA organizations in the world.

Gordon Ryan’s accomplishments as a BJJ practitioner are numerous. He is a four-time ADCC champion, a five-time IBJJF No-Gi World Champion, and a two-time IBJJF Pan American No-Gi Champion. He has also won numerous other grappling tournaments, including the EBI (Eddie Bravo Invitational) Absolute Championship and the Kasai Super Series Championship.

Workout Plan

Gordon Ryan is known for his physical strength and conditioning, which he attributes to his training regimen. He trains six days a week, with a combination of strength training, cardio, and BJJ-specific drills.

Strength Training

His strength training includes heavy lifting, such as deadlifts, squats, bench press, and rows, with a focus on compound movements. He also incorporates bodyweight exercises, such as push-ups, pull-ups, and dips, into his routine.

Ryan typically performs three to four sets of five to eight reps for each exercise, with a focus on progressive overload. He increases the weight or reps each week to continually challenge his muscles and build strength. He also incorporates periodization into his routine, which involves varying the intensity and volume of his workouts over time to prevent plateaus.

Cardio Training

Ryan’s cardio training involves high-intensity interval training (HIIT) and endurance exercises, such as running, swimming, and rowing. He typically performs HIIT workouts three times a week, with each session lasting 20-30 minutes. He also incorporates longer endurance workouts, such as running or swimming, into his routine, typically performing these workouts once or twice a week.

Ryan’s HIIT workouts consist of short bursts of high-intensity exercise, such as sprints or burpees, followed by periods of rest. This type of training is designed to improve his cardiovascular fitness and burn fat.

BJJ-Specific Drills

Finally, his BJJ-specific drills include practicing techniques, sparring, and positional training. Ryan spends several hours each day practicing techniques and sparring with training partners. He also incorporates positional training into his routine, which involves practicing specific positions, such as guard passing or takedowns. This type of training allows Ryan to focus on specific areas of his game and improve his overall performance in BJJ.

Diet Plan

Gordon Ryan follows a strict diet plan, which he believes is essential for optimal performance in BJJ. He follows a low-carb, high-fat (LCHF) diet, also known as a ketogenic diet, which involves consuming high amounts of healthy fats, moderate amounts of protein, and minimal amounts of carbohydrates.

Ryan’s diet consists of foods such as grass-fed beef, wild-caught fish, eggs, vegetables, and healthy fats, such as coconut oil, olive oil, and avocado. He avoids processed foods, grains, and sugars.

Ryan also supplements his diet with vitamins and minerals, such as magnesium, vitamin D, and fish oil, to ensure he is getting all the necessary nutrients. Ryan’s diet is designed to provide him with the necessary energy and nutrients to fuel his intense training regimen and maintain his physical strength and conditioning.

Social Media

Gordon Ryan is one of the most active BJJ practitioners on social media, with a large following on Instagram, Twitter, and YouTube. He regularly posts updates on his training, competitions, and personal life, as well as shares his thoughts on BJJ and life in general.

He also uses social media to promote his brand and sell merchandise, such as T-shirts, shorts, and hoodies, through his website. Ryan’s social media presence allows him to connect with his fans and followers and share his passion for BJJ with a wider audience.

Body Measurements

Gordon Ryan stands at 6′ 0″ (183 cm) and weighs around 185 lbs (84 kg). His reach is 70 inches, and his leg reach is 40 inches. His body fat percentage is around 10%. Ryan’s measurements are a testament to his physique, which is built on a foundation of strength and athleticism.