Sport BJJ supplemental training

[BadgerFu57]

I want to compete in Sport JJ tournaments.... I am going to go to a local one February 28th.

To supplement my BJJ training, I also do cardio-workouts and weight training after class.... my weight training right now is mostly body weight stuff like pull-ups, dips, push-ups, and hindu squats. My cardio is either running or cycling.

I was wondering if anyone had any personal favorites as far as supplemental workouts go. I have heard swimming as good, and I am thinking about taking lessons (I know how to swim, I am just limited to the "doggie paddle".)

There is also a free judo class offered, and tons of cheap judo classes all around. I feel better no-gi than with the gi, so I have thought doing Judo might make me feel more comfortable using the gi as well as improving my stand-up and overall jiu-jitsu. I know a few of the Gracies have black belts in Judo....

Anyone have any comments, ideas, suggestions?

[jitzmandala]

Swimming = Good!

Hi there.

Here is my .02 for what it's worth.

I usually do my body weight training for warm-up and cool-down before and after any other training, jiu jitsu, swimming, jogging, sometimes biking, etc.

By doing this you work the co-ordination of your WHOLE body, rather then isolating muscle groups by 'lifting weights'. Given there are 'core muscle' building techniques to lifting, and if I was going to lift, I'd stick to those. They work long chain muscle groups, instead of shorter ones.

Anyways, back on track... Stretch. Incorporate solid stretching into daily life. The day after a good training session, don't sit on your ass. Stretch. If you feel sore in an area, or fatigued, see if you can stretch it out. See if you can stretch 'around' the area, etc.

On swimming. You can hang on to the edge of the pool and 'kick' for a while, that will work your legs. From there move to a 'kickboard'... the small foam boards that you hang on to with your arms. If your' sinking... use two of them. Kick down and back for 20 minutes. It's an unreal workout and will develop flexor and lower abs that are ideal for jitz.

From the 'doggie paddle' you can work into the breast stroke. It's not to far off, and your kind of making a 'heart' shape with both your hands and legs... I use this for a 'cool down' stroke, when I 5-10 minutes from getting out of the pool.

Cross training in different arts is great. For every one technique in no-gi, there are 10 WITH the gi. I would say if you want to understand the gi, put it on, and don't take it off for 6 months at a time. Your no-gi game will get better without you realizing it. For every way to control someone anatomically, there are many ways to control that same space with a gi. The gi is like having a rope wrapped around someone, and it acts like a pully, increasing your leverage. The overall friction makes movement more difficult, and many jitz guys comment that 'the gi makes their technique honest'... this means they can't 'slip' out of things like they can without the gi. Judo would be great for this if that's what you have access to. You might also just try bringing a gi to jitz class and see if you can find someone else with one.

I think your totally on the right track. Keep it up.

Kindest Regards,

Dave in Oregon

I want to compete in Sport JJ tournaments.... I am going to go to a local one February 28th.

To supplement my BJJ training, I also do cardio-workouts and weight training after class.... my weight training right now is mostly body weight stuff like pull-ups, dips, push-ups, and hindu squats. My cardio is either running or cycling.

I was wondering if anyone had any personal favorites as far as supplemental workouts go. I have heard swimming as good, and I am thinking about taking lessons (I know how to swim, I am just limited to the "doggie paddle".)

There is also a free judo class offered, and tons of cheap judo classes all around. I feel better no-gi than with the gi, so I have thought doing Judo might make me feel more comfortable using the gi as well as improving my stand-up and overall jiu-jitsu. I know a few of the Gracies have black belts in Judo....

Anyone have any comments, ideas, suggestions?

[bratvas]

http://search.barnesandnoble.com/boo...36038280&itm=1. Hi.That the link to a great book on medicine @ Swiss ball exercises. In the end author got a very good functional program for judo. Check it out.

[BadgerFu57]

So far I have stuck to my training regimen.... It is thus....

Mon, Wed No-GI 6-7
Mon-Thurs Gi 7-8
30 minutes of cardio (4-5x per week usually)
Body weight exercises
Saturday Gi 10:30-12

[BadgerFu57]

and oh yeah.... I am eating like crazy but I can't stop losing weight.... I am eating steak, turkey, and chicken for protein, and rice, potato, and pasta for complex carbs.... i also eat a S***load of cereal for breakfast in the morning. I am trying to gain weight but I keep losing it. It's not just water weight either because it has maintained a steady loss, lol.... oh well, I guess JuJu is just doing it's work. Just more praise for juju. And no, I won't cut cardio, I need the endurance more than the spare fat.

[jitzmandala]

Keep it real bro

Sounds like you doing things right. Looks like a well balanced schedule. Not to be sounding bossy, but remember to give yourself good quality recovery/rest time. Also when sore the next day after working out, it's ok to train again, but you have to be aware of your 'volume control', that way you can still train very lightly with someone who knows how to control themselves, vs. getting injured training when 'fatigued'... you can still get A LOT out of a training session training when your a bit sore, as long as your keep the intensity level down. I find I feel MOST REFRESHED after times like those. JuJu is like the magic pill when you use it in the right context!

Good training to you.

Dave

and oh yeah.... I am eating like crazy but I can't stop losing weight.... I am eating steak, turkey, and chicken for protein, and rice, potato, and pasta for complex carbs.... i also eat a S***load of cereal for breakfast in the morning. I am trying to gain weight but I keep losing it. It's not just water weight either because it has maintained a steady loss, lol.... oh well, I guess JuJu is just doing it's work. Just more praise for juju. And no, I won't cut cardio, I need the endurance more than the spare fat.

[3trees]

Heart Rate Recovery

Unless you are doing HIIT (High intensity interval training), drop the bike and running. Steady state running is not productive over time for the type of fitness you are seeking to develop. 4-5 days a week of running will not give you endurance of the type that want for a tournament (nor will it really burn fat alone).

For tournaments you want to increase your capacity for heart rate and muscular recovery. In your training, you accomplish this by doing several short periods of very hard work, each followed by rest. Overall workout volume is pretty low (20 to 30 minutes per session). You should do these workouts immediately after lifting, or on your non-BJJ training days. Over time, your fitness increases by decreasing the amount of rest time between each work interval.

Also, consider doing your bodyweight or lifting work in short intense circuits (four to six exercises, one set per, no rest between) with 2-3 minutes rest between circuits. You won't want to do this before BJJ training, and you shouldn't be able to do it after class! Do it on off days for 4-6 week before the tourney and taper in the last ten days before the meet.

David, Seattle