conditioning for bjj....NOT mma

[kiddbjj]

Hi all

I wanted to get some opinions on strength & conditioning routines/exercises specific for BJJ players...not mma.

I'm asking for you guys help in breaking down the fundamental attributes and movements required in BJJ to tailor training to these accordingly.

Any suggestions would be appreciated, especially from those with relevant experience or qualifications.

The problem I see is that BJJ people are being given overly general routines ie. crossfit type or are given mma routines. Although there are useful cross-overs with these programs there are also fundamental differences in the attributes one needs between bjj and mma, for example, mma is much more of a speed and explosive movement game with far more emphasise on the free-movement phase and keeping distance for striking.

Key considerations for BJJ would be:
- grip strength (gi)
- isometric/static type strength for maintaining positional control and/or maintaining posture when in guard
- pulling strength and strength-endurance
- lifting strength and strength-endurance eg. standing guard passes
- explosive and dynamic hip movement

can anyone add to this?

I'm also a bit sketchy on the cardio nature of pure bjj. has anyone tried rolling with a heart rate monitor??

Interested to see how much would involve working above anaerobic threshold. Is it an anaerobic game or more aerobic? It certainly feels anaerobic after a hard roll but I wonder how much of this is generalised muscle fatigue from a muscular strength-endurance perspective, (eg. blasted forearms from gripping, or blasted biceps from figthing an armbar) rather than moving into a genuine anaerobic zone due to the hearts inability to supply oxygenated blood quick enough.

from my own experience (blue belt with 5 yrs of on/off training) I find that it is my muscular strength-endurance that is the limiting factor before my aerobic capacity, eg. increasing fatigue in your shoulder from repeated attempts to defend a kimura combined with generalised strenght-endurance fatigue all over eventually leads to getting subbed on the shoulder.

please helpl me out with understanding this, seems like all the focus is on the mma crowd these days. yet training for BJJ is not the same as for mma! much like training for a judo comp is different again, or a muay thai match is different

thanks!



any thoughts on this?

[fire cobra]

Hi all

I wanted to get some opinions on strength & conditioning routines/exercises specific for BJJ players...not mma.

I'm asking for you guys help in breaking down the fundamental attributes and movements required in BJJ to tailor training to these accordingly.

Any suggestions would be appreciated, especially from those with relevant experience or qualifications.

The problem I see is that BJJ people are being given overly general routines ie. crossfit type or are given mma routines. Although there are useful cross-overs with these programs there are also fundamental differences in the attributes one needs between bjj and mma, for example, mma is much more of a speed and explosive movement game with far more emphasise on the free-movement phase and keeping distance for striking.

Key considerations for BJJ would be:
- grip strength (gi)
- isometric/static type strength for maintaining positional control and/or maintaining posture when in guard
- pulling strength and strength-endurance
- lifting strength and strength-endurance eg. standing guard passes
- explosive and dynamic hip movement

can anyone add to this?

I'm also a bit sketchy on the cardio nature of pure bjj. has anyone tried rolling with a heart rate monitor??

Interested to see how much would involve working above anaerobic threshold. Is it an anaerobic game or more aerobic? It certainly feels anaerobic after a hard roll but I wonder how much of this is generalised muscle fatigue from a muscular strength-endurance perspective, (eg. blasted forearms from gripping, or blasted biceps from figthing an armbar) rather than moving into a genuine anaerobic zone due to the hearts inability to supply oxygenated blood quick enough.

from my own experience (blue belt with 5 yrs of on/off training) I find that it is my muscular strength-endurance that is the limiting factor before my aerobic capacity, eg. increasing fatigue in your shoulder from repeated attempts to defend a kimura combined with generalised strenght-endurance fatigue all over eventually leads to getting subbed on the shoulder.

please helpl me out with understanding this, seems like all the focus is on the mma crowd these days. yet training for BJJ is not the same as for mma! much like training for a judo comp is different again, or a muay thai match is different

thanks!



any thoughts on this?

Sorry bro im not a BJJ player so cant help you,but i thought your post was a good one and deserve a reply!

[Tant01]

Sometimes the best preparation for an event is the event itself. (paraphrasing BL)

I've always been fond of climbing things... rope, trees, rocks and other devices. My grip is sufficient.

The great thing about grappling (BJJ) is that it IS the work out. A good weight training routine won't hurt your game much either.

Many of the old judo kata have techniques preserved in BJJ like the elbow escape drill and leg "exercises" (like an air TRIANGLE)... Repeating a motion or series of motions will build muscle memory for the action and make it smoother, faster and more ecenomical. you know? KATA or forms from the old jujutsu?

Or not...What do I know? LOL

[kiddbjj]

thanks for the replies so far.

I agree that rolling itself is a great conditioner BUT I'm looking for strength and conditioning to supplement.

Remember, ALL sports use some form of additional training rather than just playing the game. So I'm looking a critical approach to what would be specific and suitable and not just generic.

Please offer some opinions if you can!

[Tant01]

CREATE! Practice! REPEAT!

[youtube][/youtube]

[Guest]

Key considerations for BJJ would be:
- grip strength (gi)
- isometric/static type strength for maintaining positional control and/or maintaining posture when in guard
- pulling strength and strength-endurance
- lifting strength and strength-endurance eg. standing guard passes
- explosive and dynamic hip movement

The BJJ exponents from whom I have sought advice, and I'm fortunate to be talking about high level exponents, all swear by the Kettlebell. When trained right, it promotes all of the key attributes you have listed above. Based on their success, I would point you in that direction first and foremost.

[Tant01]

Drill drill drill....

[YOUTUBE][/YOUTUBE]

[Guest]

I hear you Tant, and I agree that most of the answers you need are to be found on the mat, but he asked for supplemental training for muscular endurance.

Every athlete supplements their training. Boxers don't just spend all their time sparring, - they run, skip, stretch, train callisthenics and lift weights.

Lets give the guy some options.

[Tant01]

Train harder!

The BJJ exponents from whom I have sought advice, and I'm fortunate to be talking about high level exponents, all swear by the Kettlebell. When trained right, it promotes all of the key attributes you have listed above. Based on their success, I would point you in that direction first and foremost.

Thats good stuff Mr. W.

I simply suggest that one of the many keys to developing sport specific attributes is repetition and proper form.



Why Power Training is Essential to Becoming a Faster Athlete

[Tant01]

Gorilla ( Magilla)

I hear you Tant, and I agree that most of the answers you need are to be found on the mat, but he asked for supplemental training for muscular endurance.

Every athlete supplements their training. Boxers don't just spend all their time sparring, - they run, skip, stretch, train callisthenics and lift weights.

Lets give the guy some options.

I love to climb rocks dude... Wanna build your endurance, grip strength and balance?

So many fun ways to get stronger... so little time...

http://crosschoke.com/2007/12/28/brazilian-jiu-jitsu-and-kettlebells/

[Guest]

I love to climb rocks dude... Wanna build your endurance, grip strength and balance?

Thats very spooky my friend. I am, as we speak, about to join an awesome climbing club that is 10 mins away from me in London. People have been recommending it to me for years, so its time to rope up.

Great minds think alike

[Tant01]

Sweet bro! Take some pictures!!!

Let us know how YOU think it might relate to grip strength ...
- isometric/static type strength for maintaining positional control and/or maintaining posture... pulling strength and strength-endurance
- lifting strength and strength-endurance eg. standing ... and dynamic hip movement


Hehehe... Prepare for a workout like no other!

I think you'll like it!

[Tant01]

Off topic...(???) Shoot me, beat me, bite me but check it out... this guy is sick.

Rock Climbing

[adeano]

i think most of what has already been said is good such as more rolling and drills and kettlebells.

further ideas might be heavy deadlifts. good for core and grip strength and posture and overall strength. one of the best movements available to an athlete. can also be done lighter for reps which hits cardio more than stregth.

[Tant01]

Thats very spooky my friend. I am, as we speak, about to join an awesome climbing club that is 10 mins away from me in London. People have been recommending it to me for years, so its time to rope up.

Great minds think alike

............UPDATE!!!???

hurt your fingers so bad you can't type anymore?