Jiu Jitsu Strength and Conditioning

[Jack LaBarge]

The Blackzilians got the right idea

[Blake Small]

With our crossfit program, we use kettlebells and 45lbs plates for some work outs. The things I believe you should not waste time on are things like bench press, curls, lat pull downs, etc. Movements that only work 1 muscle at a time. I told Jeremy to ask another teammate Bryan about it bc he tore his peck. It was so bad he needed to have surgery to repair it.

Doing bench press works your chest, shoulders, and tri's thats three muscle groups.

[Josh Bodmon]

I do my own stuff on the side to try and build strength and flexibility in different muscle groups, but in all honesty, the hell that my teammate Tim puts us through for the first 30-45 mins of every class keeps us in really solid shape. My last couple tournaments I've had 8 and 6 fights respectively and I'm so used to being exhausted by the time I get to actual jiu jitsu in class, that in competition, for the most part, I feel so much stronger, faster and mentally tougher than the my opponents

[Eddie Bravo]

I do extreme jumping jacks 3 times a week, 45 minutes each session, right before Jiu Jitsu on an empty stomach with my eyes closed

[Tom Carbone]

I would never give up my weightlifting routines, but i have adjusted them a bit to be more relevant to JJ.

[Scott Yockel]

Tom + weightlifting= hulk smash, but i did find out the hulk doesn't like heel hooks.

[Tom Carbone]

Tom + weightlifting= hulk smash, but i did find out the hulk doesn't like heel hooks.

Im considering a double leg amputation to help improve my game

[gandalf]

My 2cents as a trainer...

strength and conditioning are specific. If you want to improve your jiu jitsu endurance, roll more.

If you want to improve your bench/squat/deadlift, then you should be benching, squatting, and deadlifting.

If you want to improve a specific attribute (related to your specific task: jiu jitsu) such as speed, explosiveness, strength, or whatever, then you need to determine what exercises will improve those, program them properly and train! most of the time for jiu jitsu that's simply drilling properly at full speed and intensity.

The thing about cardio/endurance is that not only is it task specific, but endurance is built via the nervous system and the muscles and is RECRUITMENT PATTERN SPECIFIC. Basically, if you want to get better at something, do more of it! The more you do it, the easier your nervous system recognizes the most efficient pattern to recruit your muscles, spending the least amount of energy.

Im ALL about the minimal effective dose (MED) when it comes to training for grapplers. S/C should be supplemental and not interfere with the performance of your sport, this is where i disagree with crossfit for athletes.

ideal conditioning should be rolling full speed with fresh partners, or if that is not an option, circuits with general movements relevant to jiu jitsu can work too: burpees, swings, ropes, top control movements on a dummy or heavy bag to name a few.

As far as STRENGTH, these are, in my opinion, the most bang for your buck exercises. Nothing is programmed, obviously, but these are general movements most relevant to grapplers. These are the things I do as heavy as possible, with lower reps.

Trap bar lift- picking up heavy stuff from the floor (basically a squat and a dead all in one)

Walking lunges

HEAVY turkish Get-ups- nuff said.

Static and dynamic ROWING. - I personally like to row on straps or rings. By static i mean isometric, hold at the top of the row.

THATS IT. lift heavy, lunge, push, and pull.

[Cody Kietzman]

My 2cents as a trainer...

strength and conditioning are specific. If you want to improve your jiu jitsu endurance, roll more.

If you want to improve your bench/squat/deadlift, then you should be benching, squatting, and deadlifting.

If you want to improve a specific attribute (related to your specific task: jiu jitsu) such as speed, explosiveness, strength, or whatever, then you need to determine what exercises will improve those, program them properly and train! most of the time for jiu jitsu that's simply drilling properly at full speed and intensity.

The thing about cardio/endurance is that not only is it task specific, but endurance is built via the nervous system and the muscles and is RECRUITMENT PATTERN SPECIFIC. Basically, if you want to get better at something, do more of it! The more you do it, the easier your nervous system recognizes the most efficient pattern to recruit your muscles, spending the least amount of energy.

Im ALL about the minimal effective dose (MED) when it comes to training for grapplers. S/C should be supplemental and not interfere with the performance of your sport, this is where i disagree with crossfit for athletes.

ideal conditioning should be rolling full speed with fresh partners, or if that is not an option, circuits with general movements relevant to jiu jitsu can work too: burpees, swings, ropes, top control movements on a dummy or heavy bag to name a few.

As far as STRENGTH, these are, in my opinion, the most bang for your buck exercises. Nothing is programmed, obviously, but these are general movements most relevant to grapplers. These are the things I do as heavy as possible, with lower reps.

Trap bar lift- picking up heavy stuff from the floor (basically a squat and a dead all in one)

Walking lunges

HEAVY turkish Get-ups- nuff said.

Static and dynamic ROWING. - I personally like to row on straps or rings. By static i mean isometric, hold at the top of the row.

THATS IT. lift heavy, lunge, push, and pull.

This is a really interesting post, ill just file this at the back of my brain for later.

[Patt Holloman]

Bodyweight and Kettlebells. http://www.maxwellsc.com/articles.cfm