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Hi everyone I'm curious as to how people work out to help their game. Do you just do Jiu-jitsu on it's own or do you also exercise using Machines at the Gym or do weights like Kettlebells, dumbells etc. Or do you do Low impact Body weight stuff like Yoga or Pilates to improve performance?
If you do work out to improve your Jiu-jitsu what have you found to be the most effective form of exercise to help you achieve this?
wrestling :P (really tho)
I do alot of squats and alot of different stuff for quadriceps. for the arms I do mostly pulldowns, bicep curls and tricep press
I run and I do dips, push ups, pull ups, squats, pistols which are one leg squats and some pylometrics. Actually BJJ is the most effective workout for BJJ though.
p90x
i was wondering this too....with regards doing p90x, crossfit, weight lifting and things like that for conditioning...is it good to do these workouts say in the morning before doing jiu jitsu later on in the afternoon? won't it cause you to be burned out or have a weakened performance in class? or should it be an alternating thing like do jiu jitsu 2-3 times a week and the other 2-3 days in between each day of jiu jitsu do the conditioning? what works best for people to enhance their level of fitness...because i figure you have to be REALLY FIT and in excellent shape to work out and do jiu jitsu each day because jiu jitsu itself can be hard.
+ 1Quote:
Originally Posted by Jack LaBarge
I also use kettlebells and a total gym(nothing beats its range of motion)
I have been doing the Insanity workout...and yes, it is not just a clever name. But it is purely cardio. It's done by the same company as the P90x. This workout seems to be very well planned, so if you start it perform the excersizes just as it says. 6 days a week. It totally blasts you, and yes I will initially effect your performance on the mat. I would suggest doing it after jiu-jitsu class and get plenty of water and rest.
When I workout, I do circuits. I'll do 4-6 different exercises targeting the same muscle groups one after the other, a short break, and repeat. Not heavy, but a weight I fail at 10-15 reps. Gym time isn't talking time. Get the sets in and get the burn. When I jog, I go 2-3 miles at a moderate pace, then sprint full blast uphill 1/10th mile, jog back and repeat. I like going to class the same day I workout. When I'm a little weaker, I have to focus more on techniqe.
lifting: barbell strength training - 3x5s with max weight
cardio: all i do is run, combination of running long distance (3-5 miles) and then you have to throw in some sprints and fartlek days
works for me, i'm 5'9 150lbs, pretty ripped :)
I've always done both. I grew up doing youth then high school wrestling and we'd have two hours of strength and conditioning every morning before school then three hours of practice after school which consisted of more conditioning, stretching, drilling, and actual wrestling. I keep a simular schedule now, alternating cardio and weight training every other day in the mornings and then jits in the evenings. A schedule like this doen't require you to be REALLY FIT but it will make you REALLY FIT over time. The hard part is the first few weeks, those first few you will be dogging it in jiu-jitsu and exhausted, but after acclimating it won't negatively affect your evening training anymore, it will only make it better.Quote:
Originally Posted by lates85
cool thanks for your input.. i guess it just takes some discipline to be consistent when it gets tough. your body just feels ruined because you aren't in shape and used to the conditions yet... but doing conditioning and then jiu jitsu consistently will eventually get you in the desired shape...i did crossfit in the morning then jiu jitsu later on for awhile but stopped crossfit after about a month because i felt it was too much and in jits i felt wiped out especially after working too the whole day. maybe shoulda stuck to it....its hard now too i had a schedule like that in high school but since then not having that sort of team structure it's been on me to consistently do something like that on my own.Quote:
Originally Posted by Andrew Maxwell
simple, just kettlebells running and swimming
Thanks for your replys everyone.
If it helps a guy called Steve Maxwell who is a former BJJ world champion recommends Kettlebells for martial arts saying they significantly increase strength without bulking up or loss of flexibility.
Insanity Rocks but crikey its hard going!!!!
Mat cardio and kettlebells
Plus it increases your grip strength significantlyQuote:
Originally Posted by James III
Sticking with the Jiu Jitsu is the best conditioning for jiu jitsu... how long would it take one on average to see a noticeable improvement in cardio?
I avoid running at all costs. I even show up late to class just to miss the running warm-up. lol I dont mind stair climbing or bicycling. Running is just too damn boring. I have also done some basketball vertical jump programs that help with leg strength a lot. I also only strength train for one week a month every day then Plyometrics for the next 2 weeks all while still doing my JJ conditioning drills before class & at home. Also Ice baths help with learning to control your breathing. That is most important. I can roll for 20 minutes straight no problem when other people seem to gas in less then 3 minutes because they cant control there breathing.
Fixed!Quote:
Originally Posted by Andrew Maxwell
jump rope for condtioning....start out small and try to work up to 5minutes of continues jump rope for 3 rounds..
lift weights , stretching , grappling helps the cardio , walking , will be adding pylo box jumps , ropes, kettlebells , dummy throws soon i hope if my finances improve
r weights good for bjj ?, my arms get shot with blood quicker
+1Quote:
Originally Posted by Arnaud Arross
Insanity ftw
A workout program is only as good as its ability to meet your goals. A supremely constructed bodybuilding routine is useless to a fighter as much as the other way around. It really all comes down to your goals. Do you want to improve your cardio, hypertrophy, strength, power, metabolic power, body composition or flexibility? Now ideally we would like to improve all of them within the same workout cycle. But the more variables you try to control the more complicated the program becomes and eventually you experience diminishing returns no matter the amount effort you put in.
So my suggestion is to determine where your physical game is weakest and let me know. We can talk more about an effective program then. Good luck, and if you have anymore questions just message me.
Anchor ropes, kettlebells, tractor tyres and shit loads of body weight exercises. We do a lot of circuit training 10-12 stations 1 minute each with 30 sec rest in between down to 10 sec rest while getting someone ready for a fight. Seems to work real good so far! One of our guy fought that dude who runs his own strength and conditioning club the dude was gassing out start of the second round, my boy kept on cruising the entire fight.
Train hard but train smart. Beach muscles get you so far!
Hey John, how long were the rounds in the fight and how many were there?
3 x 3 min rounds with a 4th round if there's a draw. 1 min rest in between rounds
Okay, yea you did an awesome job training your fighter. I bet the strength coach was all muscle too right?
My boy's opponent? The dude was fucking huge compared to him!
Congrats man, see how it works but must people outside of the community don't really understand how to prepare for a fight. It's more about endurance than it is power. Fighting is hard work, and when you fight for essentially 9 minutes straight you are really pushing yourself to the limits. 1 minute is not enough time to recover if you are using you creatine/phosphate energy system. So essentially mr beast was working continuously and far harder than where your boy probably never even made it past his aerobic capacity, because his training was for a longer period than the actual fight was. Again, good job John.
i do the ab workout from P90X and i do lunges and squats and calf raises! and a little lifting here and there! :)
Insanity (ow!)
Update:
Oops I already said this to the thread earlier.
Did I mention Insanity did I??
I do hurricanes twice a week! They are money for conditioning! Go to www.trainingforwarriors.com if u want to know more