Weight Training

[BadgerFu57]

What are good supplemental exercises for a jiu-jitsu player?

When I was working out hard, lifting 4 times a week, I did complete body. But now that I am training hard, I want to get the most out of my lifting in as efficient amount of time as possible. I am thinking, bicep curls, lat pulldowns, pull-ups, and rows, since jiu-jitsu uses a lot of the pulling muscles. Maybe bench and squats for the rest of the body.

I hear swimming is good for the body as well, does it require good form because I swim doggie-paddle style?

[AsianGrrl]

Originally posted by BadgerFu57
What are good supplemental exercises for a jiu-jitsu player?

When I was working out hard, lifting 4 times a week, I did complete body. But now that I am training hard, I want to get the most out of my lifting in as efficient amount of time as possible. I am thinking, bicep curls, lat pulldowns, pull-ups, and rows, since jiu-jitsu uses a lot of the pulling muscles. Maybe bench and squats for the rest of the body.

I was just wondering if anyone has been told that weight training is detrimental for BJJ training? My instructor once told me to do no weights or keep it very minimal since long term it seems to shorten your muscle fibers. Just wondering what you guys have heard about this.

[Tom Yum]

I've heard that in general as well for most MAs except wrestling.

I think most grapplers could do with 3x per week, stand up fighters 2x.

[fcokeefe]

Does anybody know if body weight (calisthenics) exercises also have the same effect on muscles (shorting them)?

[osopardo]

Originally Posted by fcokeefe

Does anybody know if body weight (calisthenics) exercises also have the same effect on muscles (shorting them)?

No to both weights or calisthenics. Exercise doesn't shorten muscles. In some cases of young heavy weight trainers its been stated that it can prevent bones from growing longer, not muscles.

[BadgerFu57]

You are born with a predetermned amount of long and short muscle fibers. You can't change short to long, or long to short, but you can improve the quality of each. Right now I just do body weight exercises, but I don't think lifting could be detrimental so long as it was kept in perspective. Especially in no-gi grappling, strength and speed and stamina can make a huge difference.

[eXcessiveForce]

Running shortens hamstrings. That is why it is important to stretch after workouts to gain flexability and keep them from becoming prone to tearing.

[BadgerFu57]

Originally Posted by eXcessiveForce

Running shortens hamstrings. That is why it is important to stretch after workouts to gain flexability and keep them from becoming prone to tearing.

tightens might be a better word. I also use a sauna or hot tub after strenous workouts to loosen up muscles.

[adacas]

yeah muscles don't really get shorter just tighter. the best thing is to stretch afterwards. the thing is that if you are weight training don't stretch before you lift. Instead spend a lot of time warming up. research has shown stretching to put a dent in your gains. Besides your muscles are stretching as you lift anyways. You can stretch at any other time. weight training is great for any sport. Also I would try to do full out strokes like freestyle, backstroke, etc. when you swim as you are using more muscles otherwise why bother.