Jiu Jitsu cardio & Competition prep, what do you do personally?

[Tori Applegate]

I have two big tournaments next year. I want to prepare the best that I possibly can..I have some goals to achieve. It's a big year coming up.

I was just curious what everyone does to prepare for these bigger tournaments..Gracie Worlds and such. What do you add to your regular training schedule? I personally have to get in better shape, these girls that show up are beasts, so I need to be a beast as well. Any tips? Thanks team!!

Tori

P.s.- I don't really mean mentally, I mean cardio, strength and conditioning, etc. to get in top Jiu Jitsu fighter shape. I have things to fight for in 2014.

[Kyle Spalla]

I was going to start a similar thread, glad to see someone else thinking the same. I am interested in how this thread will turn out. I am looking to get back to comp early 2014, never done no-gi competition so I am gonna tighten up my clinch and work some battle ropes, rope skipping, squats, deadlifts, yoga, and kettlebells for strength and conditioning. Might even go to SoCal and run a Spartan race in January to switch things up. Feel like its gonna be a good year.

[Eddie Bravo]

4 days of intense drilling & hard rolling & 3 days of s&c should be enough IMO :-)

[Jack LaBarge]

http://www.10thplanetjj.com/threads/...tition+article

[Kyle Spalla]

4 days of intense drilling & hard rolling & 3 days of s&c should be enough IMO :-)

On the 8th day he rested

[Kurzy]

I have designed a 15 minute HIIT warmup that I do at work on my break.
If I run the warmups at our Jiu Jitsu classes, I do something along these lines as the first half of the warmup, followed with escapes and partner S&C exercises.

Try it out. It is just for cardio, core and to get teh heart pumping before getting into bodyweight strength exersices or whatever you want to do to take it to the next level. Like I said, a quick 15 minute deal:

20 round HIIT warmup – 30 seconds on, 15 seconds off
1 – Burpees
2 – Running on the spot
3 – Situps
4 – Crunches
5 – Reverse crunches
6 – Mountain Climbers
7 – Pushups
8 – Judo Pushups
9 – Slow Pushup (10 down, 10 hold, 10 up)
10 – Leg Raises
11 – Windshield Wipers
12 – Explosive shin grabs
13 – Russian Twists
14 – Accordians
15 – Piston Squats
16 – Piston Squats other leg
17 – Squats
18 – Evil squats
19 – One foot burpees
20 – One foot burpees other foot

This is basically Ver.01, so I may make it 20 minutes long and add some planking and stuff, but I always do planking anyways on top of all this hiit stuff.

With every exersice you are trying to do AS MANY AS YOU CAN in the 30 second time period, except for the single slow pushup.

Exercises that have two sides require hitting both sides to count as one full count. (Russian twists, Windsheild wipers) Twist left, then right, that's one count.

Exercises where you are laying on your back, the rule is you can never let your head or feet or hands touch the ground for the full thirty seconds. (Explosive shin grabs, accordians, etc)
The exception is the windshield wipers and the leg raises. Most people use their hands under their butts for lower back support for those two. I don't always, depends on how my back feels that day.
No handed Windshield wipers are slower but challenging, but with hands you can go faster and I find you can squeeze out more reps and isolate the lower abs with the swing, working them harder.
No handed leg raises are preffered IMO.

[Rockanrollin]

If you want the best then maybe this is something you can work with
http://www.trulyhuge.com/Navy_Seal_Workout.htm
Cut it in half to start with, after nine weeks you will have some cardio and fat loss.

[Tori Applegate]

4 days of intense drilling & hard rolling & 3 days of s&c should be enough IMO :-)

I was actually thinking the same thing. I already train 4 nights a week, I just figured I'd start going harder in my sessions. I'm just trying to figure out exactly what to do for the strength and conditioning that compliments Jiu Jitsu..and my game.

I have designed a 15 minute HIIT warmup that I do at work on my break.
If I run the warmups at our Jiu Jitsu classes, I do something along these lines as the first half of the warmup, followed with escapes and partner S&C exercises.

Try it out. It is just for cardio, core and to get teh heart pumping before getting into bodyweight strength exersices or whatever you want to do to take it to the next level. Like I said, a quick 15 minute deal:

20 round HIIT warmup – 30 seconds on, 15 seconds off
1 – Burpees
2 – Running on the spot
3 – Situps
4 – Crunches
5 – Reverse crunches
6 – Mountain Climbers
7 – Pushups
8 – Judo Pushups
9 – Slow Pushup (10 down, 10 hold, 10 up)
10 – Leg Raises
11 – Windshield Wipers
12 – Explosive shin grabs
13 – Russian Twists
14 – Accordians
15 – Piston Squats
16 – Piston Squats other leg
17 – Squats
18 – Evil squats
19 – One foot burpees
20 – One foot burpees other foot

This is basically Ver.01, so I may make it 20 minutes long and add some planking and stuff, but I always do planking anyways on top of all this hiit stuff.

With every exersice you are trying to do AS MANY AS YOU CAN in the 30 second time period, except for the single slow pushup.

Exercises that have two sides require hitting both sides to count as one full count. (Russian twists, Windsheild wipers) Twist left, then right, that's one count.

Exercises where you are laying on your back, the rule is you can never let your head or feet or hands touch the ground for the full thirty seconds. (Explosive shin grabs, accordians, etc)
The exception is the windshield wipers and the leg raises. Most people use their hands under their butts for lower back support for those two. I don't always, depends on how my back feels that day.
No handed Windshield wipers are slower but challenging, but with hands you can go faster and I find you can squeeze out more reps and isolate the lower abs with the swing, working them harder.
No handed leg raises are preffered IMO.

Ever thought of making a video of this? If you do send me the link. I'm not sure what some of hese are. I'll have to look them up, but it sounds really good!

Does anyone have a certain kettle bell workout they do?

[Kyle Spalla]

20 round HIIT warmup – 30 seconds on, 15 seconds off
1 – Burpees
2 – Running on the spot
3 – Situps
4 – Crunches
5 – Reverse crunches
6 – Mountain Climbers
7 – Pushups
8 – Judo Pushups
9 – Slow Pushup (10 down, 10 hold, 10 up)
10 – Leg Raises
11 – Windshield Wipers
12 – Explosive shin grabs
13 – Russian Twists
14 – Accordians
15 – Piston Squats
16 – Piston Squats other leg
17 – Squats
18 – Evil squats
19 – One foot burpees
20 – One foot burpees other foot

This is basically Ver.01, so I may make it 20 minutes long and add some planking and stuff, but I always do planking anyways on top of all this hiit stuff.

With every exersice you are trying to do AS MANY AS YOU CAN in the 30 second time period, except for the single slow pushup.

Exercises that have two sides require hitting both sides to count as one full count. (Russian twists, Windsheild wipers) Twist left, then right, that's one count.

Exercises where you are laying on your back, the rule is you can never let your head or feet or hands touch the ground for the full thirty seconds. (Explosive shin grabs, accordians, etc)
The exception is the windshield wipers and the leg raises. Most people use their hands under their butts for lower back support for those two. I don't always, depends on how my back feels that day.
No handed Windshield wipers are slower but challenging, but with hands you can go faster and I find you can squeeze out more reps and isolate the lower abs with the swing, working them harder.
No handed leg raises are preffered IMO.

SOLD! Found my warm up.

[tobyshell]

Here is what I'm doing to get back to competition form after an injury and what I did for my last tournament.

Monday:
Press Wendler's 5 3 1 (Any consistent linear progression will do i.e. starting strength, crossfit football template, etc)
Ab Wheel 3 x Max 2 Min Rest
5 rounds: 30 secs on/ 30 secs off Kettlebell Swings (this can be subbed with any metabolic conditioning type workout that involves weights, sandbags, kettlebells, medicine balls, sledgehammers, sleds, etc. Just keep the time domain between 5 and 10 minutes)

Tuesday:
Squats Wendler's 5 3 1
Pull Ups: 3 x max 2 min rest
Intervals on airdyne or C2 rower: 5 Min Warm Up; 10 Rounds: 20 secs on/ 10 secs off; 3 minute recovery X 3 (you can adjust the tabata length to fit your round times)

Thursday:
Bench Wendler's 5 3 1
Ab Wheel 3 x Max 2 Min Rest
5 rounds: 30 secs on/ 30 secs off Kettlebell Swings

Friday:
Deadlift Wendler's 5 3 1
Pull ups 3 x max 2 min rest
Intervals on either an airdyne or C2 rower: 5 Min Warm Up, 10 Rounds: 20 secs on/ 10 secs off; 3 minute recovery X 3

Pretty basic stuff. Short strength based workout with hard conditioning right after. This keeps me strong, even when cutting. And seems to give me a pretty good gas tank. This of course does not include warm ups, cool downs, stretching, or foam rolling/lacross ball which I believe are also very important in your training for recovery. Being a single dad and a LE officer doing 12 shifts, getting mat time can be a struggle. I'm lucky to get 2 times a week. Especially now during club soccer season with the kids having practice 5 days a week. But so far with this program, I have been feeling great when I do get the mat time. Hope this helps.