Since I started training jiu-jitsu back in 2004, I've met way too many grapplers to count who do not properly incorporate strength training into their training regime. It's easy to get complacent in this sport by spending a couple hours on the mat and then calling it a day. The problem with relying solely on this training method is that significant strength gains will not be likely. As the sport has evolved over the years, a high percentage of those who have truly excelled have been able to properly implement resistance training into their training regime. So, enough with the "I'm not going to lift weights because I don't want to get too big," or "I'm just going to work on my technique." This is a key element of training!
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| St. Pierre goes for a submission |
Like any sport having a strength advantage will be a great benefit to your game. JIU-JITSU IS NO EXCEPTION! So be sure to incorporate the principles (or others similar) of the following guidelines into your regime. These guidelines, if followed carefully, will increase strength and will not cause a large increase in size or bulk.
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| We all love Nogueira but sometimes superior strength prevails. As was the case against Frank Mir at UFC 140 |
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| X-Ray of Nogueira's arm after the fight |
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Resistance Training Guidelines:
1. First, with a spotter get your 1-Repetition Max for the following exercises:
-power clean (optional: push press)
-back squat
-front squat
-dead lift
-bench press
-Turkish get up
2. Once you have a good idea of your max you can start lifting these same exercises with the following guidelines.
Do 2-3 sets of 1-6 repetitions. Do them at about 85-100% of your 1-repetition max, (the higher the percent the less reps you'll do). By staying at about 6 reps or less you'll be more prone to gaining strength and not as much muscle growth as you would if you lifted over 6 reps. Also, have one day in the week designated to heavier lifting. This is very important for your body to adapt to the heavy loads.
3. Make sure you rest about 2-5 minutes between sets so you can let your muscles rest. Then hit the next set!
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| This guy gets it! |
* Here are some other exercises that you might want to incorporate into the program but keep in mind that they are probably not ones that would require a 1-repetition max. They are pull ups, chin ups, dumbbells, overhead squat, sit ups, rope climbing, and there are some great yoga and medicine ball ones that you can find online as well. Other exercises of your choice can be incorporated as well.
So you've got some strength and that's great! But the question is how long can you go?
Something that is probably even more flawed in most jiu-jitsu guy's game is the way they train for endurance. Most jiu-jitsu guys think they can just lift weights and then go jogging for 5 miles to work on both their stamina and strength. That should prepare them for the next tournament right? No! There is a common misconception when it comes to endurance for sports like jiu-jitsu or submission wrestling. What we have to consider is that jogging may not be resistance training but it sure as heck is not in the same category as the energy system required for jiu-jitsu! In fact, jogging 5 or 10 miles is primarily an aerobic workout, meaning your body is using oxygen to get it's nutrients and create energy to keep running. Jiu-jitsu on the other hand, is primarily an anaerobic workout. We can feel our muscles burn and the lactic acid being released into out bodies when we're rolling. We need to train and adapt specifically for that type of workout so that our body can go hard for a long time. Let your sister be ready for a 10 mile jog; we're here to roll.
Here are just a few suggestions and they are mostly interval type training where we go hard and then go moderate intensity and then hard again and so on. This will help your body to adapt and be able to go hard for however long the rounds are. Let's just say the matches for a typical tournament are 6 minutes. If they are longer you can adjust your plan accordingly for longer and perhaps lower intensity intervals:
Endurance Training Guidelines:
In the gym/track
1. Sprints/jogs- sprint at full speed 50-75 yards, then jog 100-150 and repeat 3-6 times
2. Running- as noted earlier don't ever run or jog more than a mile at once. If you really love running it can be effective though. Just try to keep your runs to 1/2-1 miles and run hard! Maybe an occasional long run but remember that is not what we are looking for and it can actually cause your jiu-jitsu stamina to go down! Trust me. Roll a couple 6 minute rounds at full speed with a marathon runner and then do the same with a solid wrestler. You'll see the difference.
3. Elliptical- start out on a light setting on the elliptical and go light for about 90 seconds, then turn up the intensity to a much higher setting (on life fitness brand machines I usually go to about 15 intensity) for 30 seconds and go as hard as you can for the 30 second interval. Repeat 4-7 times. This is meant to duplicate a jiu-jitsu match where you spend some time going all out then you have a few moments where it may be stalemate or you may be standing and looking for a good angle to score a takedown.
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| When it's time to squeeze the choke it's always nice to have that extra "umph"! |
On the mat
1. Set the clock and roll hard for 4-6 minutes then on the next match go 4-6 minutes medium intensity (to help control intensity I usually go no-tap on this one).
2. Roll at a high intensity for 4-6 minute bouts and then sit out the next round. If you have access to a pull-up bar, bear hug it and hang on it for 4-6 minutes (if you fall, get back on and try to hold on the remainder of the time). This hanging onto the bar will be similar to the clinch or controlling your opponent when you're tired on the ground. If there is no pull-up bar available, try to sit in a plank position with your toes and elbows on the mat and your butt slightly elevated.
3. The goal for these exercises is to go hard for a specified amount of time and to get the lactic acid into your system and your heart rate up. Then go medium intensity for the next interval and repeat. Try to do things that are similar in intensity to the demands of a real jiu-jitsu matches. So feel free to try anything that is safe (and legal!).
4.* The S.A.I.D. (Specific Adaptation to Imposed Demands) principle. Keep it fresh and mix up your workouts because in a nutshell your body will adapt to the demands you place on it, making you stronger, faster and with more gas in the tank (endurance). So if you want to be able to roll hard for a long time, then get your butt on the mat and roll hard (for a long time)! Your body will adapt to the demands.
Some final points of advice:
-If you're not going to be competing for a while then you can spend of your training in the gym than usual. As the next tournament approaches, spend more and more time on the mat working on your technique and timing.
-Be sure to warm up with some dynamic stretching and anything that gets the blood flowing before you hit the weights.
-You'll also want to stretch after you workout so that your connective tissues don't get too tight from the resistance training.
-Watch your diet! Less junk food and lots of carbs and protein! Immediately after a workout something with a high glycemic index (hint: chocolate milk!).
-Get adequate rest! Be careful to not overtrain. Overtraining is the most common mistake over-eager athletes make and it leads to strength loss, loss of motivation and mood swings among other things.If you're new start out small then move up in weight, or running intensity or days you train. Play it safe and go hard on some days and light or medium on others. spread it out and maybe write out a workout plan to keep track of your exercises.
-Get creative with your endurance or resistance training. You can try other things and change it up! Just be careful and don't hurt yourself with anything crazy!
-Use common sense! If something hurts or looks risky, stop what you're doing and change it up.
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| Just plain stupid |
