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Thread: Conditioning for bjj

  1. #11

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    Strength and conditioning overall is what i'm aiming for
    With regards to strength you have to create an overload in order to get stronger and for that I'm afraid you need to lift..I'd say the Deadlift and the weighted chin/pull up were the two primary performance lifts. Get strong in these lifts (2-2.5xBW for the deadlift and 0.5-0.75xBW in the chin up) and you will see a massive increase in performance. If you insist on not lifting then single leg squat variations combined with pull ups will yield results for a while, but eventually you gonna need to overload the system further.

    As far as conditioning for BJJ goes I quite like upper limb metabolic circuits that mimic the movement patterns and work to rest ratios of a fight...

    example:
    5 pull ups (explosive concentric phase;2 second eccentric phase)
    5 second Recovery
    15 second Battling Ropes
    5 second Recovery
    15 second 90 degree Isometric pull up hold
    40 seconds Recovery
    Repeat 5-9 times..8-15 minutes work at a interset work:rest of 1:0.89 and a intraset work:rest of 3:1

    This session is very tough on the upperlimbs as constantly changing velocity from dynamic to explosive to static movements results in a massive amount of lactate in the system.
    Olympians MMA

  2. #12
    Senior Member Rob T's Avatar
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    As above, if you want to get strong you have to lift heavy weights.
    http://www.ChrisReesAcademy.com - http://thetattooedchimp.blogspot.co.uk/

  3. #13

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    get on a rowing machine, great work out for BJJ & MMA.

  4. #14

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    define strong/strength...
    define conditioning...

    i would slightly disagree with the above, you could make significant gains in strength solely through non lifting exercises, but yes, there are limits with that approach.

    lewdog's routine sounds interesting.

    lots of useful info in the below, pretty much if you ask 3 people what's best for S&C you'll get 4 answers :

    http://rosstraining.com/blog/

    http://www.tabataprotocol.com/

    http://www.crossfit.com/

    http://www.mixedmartialarts.com/mma....plash&forum=24

    http://www.hybridfitness.tv/

    http://www.trainforstrength.com/Endurance1.shtml

    yoga and stuff like ginastica natural maybe worth a look too.

  5. #15
    Senior Member Rob T's Avatar
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    Well, yeah, you can get stronger without having to lift weights, but you won't get really strong.
    http://www.ChrisReesAcademy.com - http://thetattooedchimp.blogspot.co.uk/

  6. #16

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    the bulgarian bag is really good for bjj imo. you can do loads of bjj specific stuff like bridging shrimping ect with it.

  7. #17

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    Honestly I loathe free weights with a vengeance and would rather do a extra class than go through the weight room , much rather interested in natural/bodyweight routines .
    Will take a look at the Bulgarian bag sounds interesting !

  8. #18
    Senior Member Rob T's Avatar
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    What is it about bodyweight routines that you prefer to weights?
    http://www.ChrisReesAcademy.com - http://thetattooedchimp.blogspot.co.uk/

  9. #19

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    Quote Originally Posted by Rob T View Post
    Well, yeah, you can get stronger without having to lift weights, but you won't get really strong.
    Well again what is "really strong"? In terms of "strong athletes" with useful functional strength rather than the ability to lift something heavy above your head and put it down again), if you looked across all olympic athletes you probably won't find any group "stronger" than gymnasts and they generally do little to no weightlifting.

    Now i am not saying that this means one should not lift weights, but it is possible to build significant strength without lifting weights.

  10. #20

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    If I could only choose one exercise it would be squats.

    I'm quite enjoying kettlebell training at the moment but you need proper instruction, easy to do badly.

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