Periodization for BJJ Strength Training | JTSstrength.com
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- Опубликовано: 31 окт 2019
- When do you need to train which qualities for Jiu Jitsu? Creating an effective phasic structure to your training will allow you to develop each quality to its fullest and peak for competition at the right time. Subscribe to our channel.
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Chad, we need to get you and your knowledge on Rogan. The amount of misinformation getting thrown around about S&C in general on that show is too much. Please be the shining light of clarity through the DMT haze.
I would love to
Yessss
For real
You all prolly dont care at all but does any of you know a tool to log back into an Instagram account??
I somehow forgot my login password. I would love any tricks you can offer me.
Thank you for putting this series together!
My favourite video you've done ever, thank you 👏
I am loving this... I'm looking to get back into BJJ and this is perfect!!! As always great content.
Thoroughly enjoying your content Chad. Thank you
Back playing soccer after a couple years off . Creating a new program based off your ideas and thoughts . Very helpful :)
Great vid please do a video on wresterling /khusti as it is more physically demanding
Powerlifitng training and BJJ is something I've been balancing for the last year and half. The amount of fatigue and stress you can accumulate is staggering. I do madcow2 5x5, and by week 5 or 6, I'm screaming for a deload. I will say, doing that program has helped my BJJ immensely, however I can only train BJJ 2 to 3 times a week. So it's a fine balance.
This is phenomenal. Thank you sir 🙏🏼
This is gold, thanks man
So much information packed into this video - THANK YOU! I'm looking forward to watching the rest of your videos.
Question about the timing of the phases with a specific example. I do 4 amateur competitions per year roughly: Nov 1st, Dec 1st, Jan 30th, March 1st. I try to train all year round to prepare for this. What would the phases look like for the year?
Great information! Thank you
Hi Chad, another great BJJ S&C video - thanks for all the free content! A question on the alactic power sessions for throws and jumps - how to you programme intra-rep and/or intra set rest into these?
For example, if someone is doing 15 jump contacts per session x 2 sessions per week, in a session would they jump once - rest c.30s - jump once - rest c.30s and repeat until they've done all 15 reps or would they split the 15 jumps into sets of 3 (or similar), do the 3 jumps back to back with minimal rest inbetween reps and then rest c.1 min between sets and then repeat this process until they hit the desired number of reps? (similar to how the sprints are split up e.g. doing 20m sprints then resting for 1 min before repeating). Thanks again!
Brown Belt here and all I can say, is this information is gold!
Thanks!
Amazing video man! Thank you 👊🤙
No problem 👍
Great video. I have some questions, like what should be accessories exercises for hypertension, and second why in last phase we don't preform more reps with less weights because that phase should be like endurance phase. Thx
Fantastic video, thanks Chad!
Thanks for watching, liking and sharing
How would include these into your lifting routine for someone who doesn't compete but still trains like a beast lol?
I bought a well known Doctor’s BJJ fanatics course off recommendation from a friend. This video was much better, more concise and direct to the point, and exactly what I needed as I’m starting BJJ after being a gym rat/athlete hitting high intensity lifts for 5-6 days a week .
Dr Mike's?
Thanku coach..
great video
Hi Chad, great video- how should you approach peaking with phase 3 training with a 6 month competitive season, with all months being important due to both qualification and championship competitions (in my situation there are 3 months of qualification competitions, 1 month off, then 2 months with championship competitions).
Great video
This video is awesome- What supplements do you recommend?
Hi Chad. Thanks for the video. I have some questions.
Do you train different capacities in the same training sessions? Ex: strength and speed or power and hipertrophy. If so, there is not the possibility of concurrent effect?
Hope my question makes sense. Thank you very much.
Keep up the good work
There will always be some overlap and strength/hypertrophy mix pretty well, as do power/strength but I don't try to mix qualities, as that presents an issue with Directed Adaptation which I discuss more here: ruclips.net/video/j-INLnYjI84/видео.html
Thanks for another excellent video Chad. In the last phase for building lactic capacity you mentioned doing six minute rounds and resting for 6 to 10 minutes after. If I'm training for a three round mma fight would it be wrong to do 3 five minute rounds with only a 1 minute rest in between each round?
Thomas Martin that’d be fine but also keep in mind that sparring is sparring, this training is to overload the lactic system so the output should be very high since there isn’t strategy etc like a fight.
In the video, you mention accessory work. Would this be specific to BJJ or to lifts? What are some good examples? Many thanks :)
Great video. I'm a big fan of your work Chad.
How to design a strength and conditioning program for those who are not targeting one specific planned event but want to be prepared the whole year? How should those phases be planned for somebody who is competing every weekend or, as a martial artist, needs to be ready for the unknown and unknowable?
Would also like to know this.
more of a concurrent/undulating periodization. focusing on different reps schemes on different days of the week. 2-3 days a week alternating between volume and intensity. Im not really a fan of block/phase periodization anyways. honestly if you are only training 2x a week you could get away with more volume AND more intensity since you are training less frequently. Focus on main movement patterns; squat, hinge, push, pull and add in some rotational movements, flexibility, stability, "core" movements and youll be set. Im a big fan of using gymnastics based movements for bjj as well.
if I were a martial artist that never competed but just wanted to be ready for anything all the time? I would do 4-8 week blocks of each and continuously cycle them. For someone doing competitions every week, I would pick 2-4 "important must win" dates and build around that.
@@chriswheeler6838 A doubt about this, it would make sense to have a phase 1 undefined in time (off season) and transition to phase 2 and 3 when the dates of the competition are known. As mentioned in the video the duration of phase 2 and 3 could be adjusted depending on the time remaining. Thank you!
Hey Chad, if i do boxing a couple hours a week, what changes (if any) should i make to the guidelines you listed in this video??
Hey Chad, is there any chance you release a second edition to the Juggernaut Jitsu Training Guide?
Possibly
Juggernaut Training Systems where do I get the first edition?
latic capacity matters even more than alatic, the both are important, but jiu jitsu is like crossfit wods in terms of energetics paths, because you have a lot of fatigue because of glicoses system, you gotta improve your resistance of your strentgh- but more in specific period, nice video bdw
Awesome
THANKS.
Thanks for watching, liking and sharing
hey i have a question, On high intensity days, do you also do medium and low intensity work? for example in phase 2 do the same day a training of alactic capacity (Hi) and a gym session with submaximal weights (Mi)
How much volume for the single joint movements. Like the non compound?
Wow. Can’t believe this information is free.
Hey Chad. Can the principles in this video be applied to other sports as well. I am a road cyclist and organizing a training week is really where I get screwed up with my programming. How to organize Strength & Conditioning and cycling(endurance) training?
Endurance sport is my wheelhouse but this series should be useful: ruclips.net/p/PL1rSl6Pd49Ik2ureP2DH6xfGjrZY0sEhX
how many sprints would you do in phase 1? my metabolic training class had us doing 20 sec intervals with 60 sec rest. each 20 sec interval was considered 1 rep and we would do 3 sets of 8-10 reps. in between sets we got an extra 2 min of rest.
in phase 3 the lactic capacity would I do 20-40 sec on and 20-40 sec off for a total of 5 minutes, which is the length of my competition matches. Would I do this 4-10 times with 3 minutes of rest between. I plan on doing round robin both gi and no gi so that's atleast 8 matches maybe a 5th and 10th match for top 4.
Hey Chad.
First of all the content you provide is extraordinary yet still underappreciated in my opinion, at least considering it's quality to subscribes ratio.
I'm trying to implement those periodization strategies to my beach volleyball pre-season preparation and I've got some doubts.
1. Alactic capacity seems to be the most specific to volleyball, but where (and whether) would you place aerobic and lactic capacity when it comes to volleyball? Would it be just off-season/GPP or early pre-season before alactic power + general strength and alactic capacity + max strength or just omit if they're not the limiting factor?
2. I'm following 4:1 accumulation to deload paradigm throughout the off and pre season phases. Would I still keep the same format in-season when the goal is strength and power maintance? Mainly asking because the season is only about 2 months long, so should I be still ramping up and deloading back down for strength and power maintance in 2 blocks or just try to keep the weights constant for as long as I can and adjust by how I feel?
Cheers.
Thanks. For #1. Aerobic capacity can/should be omnipresent because it increases work capacity and recovery ability.
For #2 when you get in season, I’d assume they’re in the weight room less often so may not need a deload at all, will more so just need to monitor the ebbs and flows of fatigue from practice and adjust with light days accordingly.
Also if you haven’t watched this: ruclips.net/p/PL1rSl6Pd49Ik2ureP2DH6xfGjrZY0sEhX
Nobody:
Chad: *oMnIpReSeNt*
Is Alactic Power/Capacity, and Lactic Capacity training performed separate from the other training days? Or are they meshed into the training day all together?
I usually do alactic at the start of a session, before lifting and lactic post lifting.
Hey Chad. I am really digging the Powerlifting AI. I was off by to many people saying it's to hard. It's hard but designed to get more out of the trainee. Being a garage rat who dabbles once a week in a commercial gym(mostly to see friends I have known for a decade or so)most people would be better served paying for the AI program instead of the so called "trainers". Also. Will you be having a black Friday sale? I wouldn't mind a JTS shirt or maybe a Juggernaut banner to go next to my American flag and other wall candy.
Thanks. Yes we will.
Is this phasic structure a selectable option within the Juggernaut AI for BJJ? If you're targeting competition a year down the line, do you stay in Phase 1?
JuggernautBJJ Tournament Prep program (that periodizes for specific comp) can begin 16 weeks out.
🎯 Key Takeaways for quick navigation:
00:15 🏋️♂️ *Chad Wesley Smith discusses creating a phasic structure for jiu-jitsu performance training based on energy systems.*
01:34 🔄 *Phases move from a lactic power to a lactic capacity to lactic threshold, becoming more specific as competition approaches.*
02:43 💪 *Sequence phases: a lactic power (sprinting, jumping), a lactic capacity (repeated high efforts), lactic threshold (sustained high effort).*
05:15 🏋️♀️ *Phase 1 focuses on general strength and a lactic power, with submaximal weights, more frequent sessions, and drilling in jiu-jitsu.*
08:01 🔄 *Strategically pair strength training with energy system work; accessory work in 12-20 rep range for joint health and local muscular endurance.*
11:47 🏋️♂️ *Phase 2 emphasizes a lactic capacity, introduces higher intensity weight room sessions, and consolidates stressors on specific days.*
15:08 🔄 *Introduce special strength exercises in a lactic capacity phase, focusing on movements mimicking jiu-jitsu actions.*
19:17 🏋️♀️ *Phase 3, closest to competition, emphasizes strength speed in the weight room and a lactic threshold training for sustained high effort.*
20:50 🏋️♂️ *In the final phase, closer to competition, use submaximal weights (60-85% 1RM) with 4 sets of 1-3 reps and 6-30 total reps for primary movements.*
21:30 🔄 *Lactic capacity training becomes more specific, using special strength exercises for 20-40 seconds of continuous effort followed by 20-40 seconds of rest.*
22:11 🔄 *Choose exercises for lactic capacity that allow continuous, sustained effort, such as box jumps and barbell twists; consider the length of your competition matches.*
23:32 📅 *Determine the phase length based on the competition calendar and athlete's needs; phases can last between 1 and 4 weeks, followed by a 60-70% volume deload.*
24:37 🤔 *Consider individual factors like athlete's current fitness level and adjust phase lengths accordingly; aim for a 2 to 4-week duration for each phase.*
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Why would hypertrophy be a focus for someone lifting to enhance bjj? Strength and conditioning I get, but more mass is more muscle that needs oxygen. We are talking about relative strength for your weight class. At some point being bigger moves you into a higher weight class which reduces your strength relative to your size.
Hey Chad, how long would phase 1 last for? 4 weeks?
Depends on competition schedule and athlete's qualification
You didnt day anything about aerobic work. How and when etc
I saw Dr. Mike Isratel's video as well as Nsima from TheNattyProfessor. Brian Alsruhe also had a video on this with Szat Strength too. I'm excited that others are focusing onto combat sports as well, especially related to a strength sport. This is a deadly 1-2 combo, something that I will be doing in the future, but for now having to get lean and working on my strength // physical transformation first. If ya'll are on the same journey, check out my channel!
This is similar to Beyond 5/3/1