By taroStrength and Conditioning for Brazilian Jiujitsu – The Perfect Conditioning Pair
Endurance training can be divided into two general categories:
1. Muscular Endurance
2. Cardiovascular Endurance
For the BJJ warrior, the issue of muscular endurance arises when a specific muscle or group of muscles fatigues and limits our performance. For example, our closed guard unlocks because our ankle muscles are exhausted. Alternatively, the issue of cardiovascular endurance arises when the heart, lungs and circulatory system limits performance. For example, our guard crumbles because we can’t catch our breath, feel nauseated, confused and generally exhausted. This distinction (between muscular and cardiovascular endurance) is vital for proper strength and conditioning programming. Poorly designed conditioning programs result in muscular endurance training which is limited by cardiovascular endurance and vice-versa. “Perfect conditioning pairs” are two exercises which can be alternated to avoid specific muscular fatigue while stressing the cardiovascular system. For BJJ cardiovascular endurance, hamstring deadlifts (Romanian deadlifts) and sled pushing are the perfect pair.
Five Reasons Why Hamstring Deadlifts and Sled Pushing are the Perfect Conditioning Pair:
1. They recruit different or opposing muscle groups.
Hamstring deadlifts significantly recruit the hamstrings, spinal erectors, and finger flexors. Conversely, pushing the sled works the calves, quadriceps, spinal flexors, deltoids and triceps. The deadlift muscles will rest while you push the sled and vice-versa. Meanwhile, the cardiovascular systems is continually stressed!
2. They recruit many as well as large muscles.
These are two of the most fatiguing exercises you can perform. You are not going to breathe heavy alternating calf raises with wrist curls!
3. Both exercises provide metrics and facilitate progression.
Load, distance and time are readily observable. Effort can be easily and accurately increased or decreased. Tangible progress is incredibly motivating! Never rely on intuition in regards to your physcial conditioning.
4. While, extremely demanding exercises, impact levels are low – as compared to Crab Walking, Bear Crawls or Burpees.
BJJ athletes are already at the joint stress threshold. Strength and Conditioning exercises can be selected to minimize further impact on strained body parts.
5. Unlike aerobic based exercise, such as low intensity running or swimming, intermittent sled and barbell work will greatly increase post-exercise metabolic rate and build or preserve muscle. Anaerobic intervals are simply better than typical aerobic exercise for boosting endurance. Strength-training exercise combined with regular BJJ practice is the most powerful physique defining “stack” in existence!
Starting program (for an athlete who wishes to express maximum energy over a five minute round):
After a suitable warm-up….
Hamstring Deadlift 15 repetitions
rest 30 seconds
Sled Push 60 feet
rest 30 seconds
Hamsting Deadlift 10-15 repetitions
rest 30 seconds
Sled Push 40 -60 feet
rest 30 seconds
Hamstring Deadlift 10-15 repetitions
rest 30 seconds
Sled Push 40-60 feet
***Fit this workout example within a suitably periodized training program***
Fancy circuits and mystic exercises are not required to create the most effective cardiovascular endurance training program for BJJ. Choose exercises that target large volumes of muscle. Track numbers religiously and make sure muscular endurance does not limit cardiovascular training and vice-versa. Always ensure rest and workout duration reflect competition parameters and personal goals. A Perfect Conditioning Pair is all you need to trump the competition!