Chad's BJJ Training Overview | JTSstrength.com
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- Опубликовано: 19 апр 2019
- Take a look at how Chad is combining BJJ and Lifting in his current training structure.
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Thumbs up if you want Chad to release a Training for BJJ JTS template!
Chad!! You should get Mike Isratel on a podcast and cover the whole powerlifting/(bodybuilding) + BJJ relationship.
Also get Nsima on this as well! Please!
And do a king of the mat as well
Mike has a video on combining lifting and bjj just search for it
This is such an amazing video. It’s one which I return to fairly often. So much knowledge dropped, it’s like getting a university lecture/seminar for free. What a legend, CWS
Glad you enjoyed it!
My training phase is more rehab/prehab right now but I've been organizing it like this and it's been working great, so thank you for that!
This was really helpful chad, thank you. I’ve been weight training for 8 years and started bjj last week. It’s been tough trying to find a balance between the two.
All these huge and strong guys getting into BJJ...Damn it all! Us little guys need an advantage! Hopefully this will convince more martial artists to get into strength training. Love it!
Awesome video
Great info on the ice bath! Thanks
Looking so much better since you've gotten leaner
Was thinking the same.
He can breathe earier too
100% agree. He is a a powerful dude.
Not gonna lie, I'm jealous of a garage gym with a belt squat machine.
Very informative video, quality and honest content, no bullsh_t !!!
Awesome video Chad! Some days because of work I have to lift literaly the hour before sparing and I class these as my hard days (as I do two back to back training session). The total time only totals about 1 hour 30 /2 hours combined what's the best sort of stuff to be doing in that hour I get before class? Also I'm trying not to be sweaty etc before my rolling class 😅.
Cheers,
Keep up all the awesome info and videos!
Hi Chad. Thanks for sharing all that free information if all your videos. Very much enjoy it. If I may ask, why the partial range of motion on the Chins? Did you find it transfer better to jujitsu doing partials harder than full range with fewer reps?
The side control we all dread is strong with Mr. Chad.
Chad vs mike Sub only!!!
Oh yes! Finally!
I love these BJJ topic videos. I came to this channel with a background in jiu jitsu looking to improve my strength. And now I get the unadulterated topic I came for.
Do you guys have any recommendations to replace the trap bar DL. I watched eric bugenhagen do alot of jefferson deadlifts but I'm not sure how safe of energy efficient it is.
**Edit: Just watched your pillar 3 selection video and I can figure that conventional DL would do just fine but I would still like to know your opinion on the jefferson deadlift.
Awesome video, thanks Chad. On the low training days you said you do tempo intervals for 45- 60 sec of work followed by secondary work. How long should I do the secondary work for? Also how many sets of each do you do?
Squats, bench press and some pull up variation is what helped me tremendously in BJJ. I think every BJJ player should do those exercises on at least two days a week.
Great video Chad! Very helpful information there! I have only one thing to ask: is the 10 sets/week enough? I am sure they are enough for you to maintain your strength levels, but is it enough for someone that is looking to improve his strength (~2 years of training age or so)? I am always speaking for neuromuscular adaptations and relative strength, not muscular hypertrophy. Thanks in advance!
holy shit! mate i was with you till the ice bath NFW!!
How about some power cleans, turkish get ups, etc something real explosive? That, and bench was the best for my BJJ.,
What if i want to be mediocre at both??
Shine on you crazy diamond!
Eat meaty okra.... You are whatchu eat...
Do them once a week or once a month
Makes perfect sense. It’s difficult for me to do because of my 12hr work days but on weekends this is how I train. Bjj in morning, lift at night. I wish my schedule during week would allow this
12hrs days with a bit of travel and getting ready in the morning doesn't leave much time for anything other than food and bed haha
kettlebells 123456 my time is very regimented
30:04 "The Beacons are lit! Gondor calls for aid!"
You look fantastic dude! The weight loss looks amazing on you.
Fantastic content. I love the level-headed and relaxed nature of the advice. I'm tired of content that insists on specific exercises, reps, sets, rest periods etc. What is far more important are the broad conceptual underpinnings of the program and, oh yeah, just putting in the work.
Glad it was helpful!
What a great insight , thank you .
Can I ask do you think S&C work before BJJ would be more beneficial than after ? I’m just thinking are you not fried after the hard AM BJJ? Clearly you’re not , but I’m interested as I’d always try my S&C on same day but am followed by BJJ PM.
Awesome video Chad and great insight into recovery! By the way if you were training for power instead of capacity, would you train it before lifting ? Also what's your take on training capacity and power in the same session ?
nice!
AWESOME garage gym Chad!
Quick question, for beginner-intermediate level grappling sport practitioners should acquiring as much muscle as possible, like you would recommend a novice-intermediate powerlifter, still be a top training priority? For example a greater quantity of hypertrophy blocks compared to general strength blocks as you would program for a powerlifter?
How do you keep the water in your ice bath clean/safe? Are you swapping out the water after every use? Are you adding any chemicals to the water to keep it safe similar to a pool maintenance?
Which of your books would be best for expanding on the topic of this video? Shifting from powerlifting to BJJ myself and wanting to write my own strength and conditioning program with better carryover and I'd definitely say you're the best source.
You should be fine with the juggernaut method
Are squats necessary for quad growth? would just split squats and drop split squats be good for quad growth? They have good carry over to jiu jitsu with the drop split squat, I find I'm more explosive when taking a single leg takedown.
Thanku coach..
How much time in between ur bjj rolling to ur intense workout did u have.. or suggest.
Any intent on releasing the full program? I would like to see the sets/reps/%, and the conditioning work.
Even as a template
Thiss, I’d love a template.
Any thoughts on changing the high/low intensity split if your hard bjj session is at night instead of the morning?
I currently lift on days I don't do bjj because I fear I'll be too tired by the time I go train bjj if I lift in the morning.
🎯 Key Takeaways for quick navigation:
00:26 🏋️ *Combining lifting and Jiu Jitsu for performance enhancement; not focused on competitive powerlifting.*
01:18 📅 *Training structure: Currently in a 4-week strength training block with lactic capacity, transitioning to a power phase later.*
02:15 🔄 *High-low sequencing: High-intensity training (rolling and lifting) on Monday, Wednesday, Friday; Low-intensity on Tuesday, Thursday.*
03:20 💪 *Importance of intensity variation for recovery; not every day should be high intensity to allow adequate recovery.*
04:45 🔄 *Grouping high-intensity stressors together for better recovery on alternating days; prioritizing recovery days.*
07:05 🏋️ *Emphasis on explosive movement in lifting for Jiu-Jitsu; focusing on speed and power rather than maximal strength.*
08:18 🏋️ *Belt squat used for leg strength stimulus without straining hernia recovery; prioritizing quality rolling over heavy squatting.*
13:46 🚶♂️ *Leg hypertrophy not a priority; choosing exercises that complement Jiu-Jitsu without excessive fatigue.*
18:16 🏋️ *Bench press used for general strength stimulus; not overly specific in exercise selection but focused on feeling and overall strength.*
19:00 🏋️ *A lactic capacity circuit explained: Repeated high-intensity bouts with incomplete rest; focus on power before transitioning to sustained effort.*
28:51 🔄 *Movement patterns in the lactic capacity circuit: Push, pull, jump, twist; aiming for all-out effort in short bursts with varying rest.*
29:19 ❄️ *Chad uses ice baths twice a week (Wednesday afternoons and Sundays) to aid recovery and enhance training adaptations, especially for technical improvements in Jiu Jitsu.*
31:54 🛁 *Ice baths may interfere with muscular adaptations, so Chad recommends using them strategically, such as during deload weeks or for in-season athletes prioritizing readiness over muscle gains.*
32:35 🏋️ *For powerlifting, weightlifting, and strongman, Chad suggests limiting ice baths to deload weeks or tapers before competitions, focusing on technical adaptations during in-season periods.*
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How low are you planing on taking the bodyweight?
Phil Daru and JTS 😎👊
I've noticed that your alactic capacity recovery periods are a little bit shorter than when i've seen similar things from say Joel Jamieson and a few other similar sources. Does the exercise selection play into that? (Would your alactic capacity recovery be very different if the exercise was sprinting for example?). Also, while i know you prefer tempo intervals for aerobic development, do you see a place for steady state cardiac output in your training year? I'm kind of assuming it's the one part of GPP that would actually be a novel stimulus for you.
Chad, preparing to a Fighting event of bjj, mma or any other would you recomend a strongman exercise like farmers(or another) in the camp? Big fan of you from Brazil!
Thanks. Farmers Walk can be a very useful exercise, as well as Sandbag/Keg Carries. These could either be done for Maximal Weight and short distances, moderate weight for short intervals or lighter weights for longer intervals depending on the time until competition and goal.
@@JuggernautTrainingSystems Thanks! #everydayporrada
Can you look into adding a jiujitsu/mma template into the AI system?
That will be coming likely in 2020
You look great Chad! These BJJ related videos are a bomb!
home gym clean af
Is there a speed/power equivalent of the Scientific Prinicipals of Strength Training out their in the universe???
Love the content
Edan Schlesinger the principles in Scientific Principles of strength apply to any sport or any goal, that’s kinda of the point.
What if you dont have time to train twice a day?
12:20 gotta get the full range Chad, full range
Have you considered mixing in some no-gi or are you planning on sticking with the gi? Slightly different but complementary, in case you wanna round out your game some. Keep it up man 🔥
in your scientific methods of strength training you don't do any sets over 10 reps. would higher reps like 12-20 be good for BJJ though? my upper body tends to fatigue out when I roll. I was thinking sets of 12-20 would help with strength endurance.
Thank you, I was arguing with a guy in my academy that supplementing lifting with BJJ is beneficial and noticeable with your performance. He claimed that it didn't help you to add lifting 😂 to your BJJ training.
He probably only eats acai and avocados too
Do a video with Dr. Mike🤙🏻
Is he using Juggernaut set and rep percentages?
Hey Chad any chance for a video on improving grip strength for bjj?
Thanks for the insight for bigger guys like us.
Are you doing your heavy lifting right after your hard rolling sessions or lifting later in day on those Monday Wednesday Fridays?
Typically lifting in the AM. Rolling in the evening.
@@JuggernautTrainingSystems awesome! Getting your BJJ app!
Thank you
Joe Rogan get this stud on your podcast ! Great stuff Chad Wesley ! Love your hustle !
Doubt he will see your comment bro.
I wish BJJ was more affordable in NYC. I've always wanted to get into it.
There's schools on every block. Ask around I'm sure you can find a co-op or Gracie garage.
I like these garage gym workout kind of vids
Any tips to improve mobility for a high kick??? Been going back to muay thai after 6 years quitting and focusing on powerlifting. I get back to muay thai bcs as i get older i realize the importance of cardiovascular health lol
Look for dynamic flexibility, there's a book by Thomas Kurt, something like that.
@@cslife6666 thanks bro
Chad do you have a program on the site for BJJ specific training? Thanks,
Michael Conley the sarcasm is real. I found it. Lol
What would define a heavy strength stimulus, in terms of % of max or RPE?
Adi L usually depends on training phase but generally you should be working with 70-90% of your ORM along with overloading usually
85-90%+
IT ME CHAD. IT ME WHO THUMBS YOUR VIDEOS DOWN INSTANTLY! .... j/k love your content want more.
hey hoke hogan it me
What are your thoughts about using a belt squat machine for powerlifting
Watching Chad in bjj brings on nightmarish flashes of fear. Example 7:29. Grizzly
He looked a bit like that karate or judo guy that shat his pants in this part haha
Is 3 days lifting better/more optimal rather than 4 days?
Lots of things to consider in that. 3 may be better for some people and 4 for others: ruclips.net/video/GkZYJ2h74xc/видео.html
@@JuggernautTrainingSystems I’ll check that one out too, I just signed up for the full program online, I put 4 days because I love training s&c. I’ve been doing 531 for a while on a 3 day split. So I wasn’t sure how I should go into the new one. Thanks!
What kind of work do you do for aerobic capacity/endurance? I have, like you, transferred from powerlifting into a sport requiring more "athleticism", in my case cheerleading, and my biggest weakness is endurance (no surprise), so it could be cool to hear what you are doing, as we are relatively similar (big, strong, "slow" and out of shape compared to fellow trainees)
ldamsgaard93 he probably getting all he needs from bjj if he's live rolling 3-4 times a week.
Ext tempo on the bike. Example 45 on - 15s off.
Powerlifting, shotput, jiu jitsu...
I'm pretty sure we're related.
👌
That's funny, at Collegiate nationals last weekend there was a great big brute of a guy with a tiny little petite girlfriend too.
We need more videos of Traps Johnson
Roll with Thor Bjornsson
I can not make any size or strength gains training bjj and lifting. I have been trying to balance lifting and bjj for the last 6 months. So hard without gear.
What does your diet look like mate?
Diet is healthy clean with some cheat days, maintain 220lbs. 29 years old, never used gear but at my age now its tempting. Usually train 6 days a week 4 of those hard training days with 2 sessions, lift/bjj. Competing in may.
@thesix107 yes I would say I have a good level of strength/size for a natural and I have been training for 14 years. I had some goals for my bench/squat/deadlift but I am just maintaining my strength currently. Jujitsu gains coming easier. Thanks for the reply man
@@whitewhiteboy89 You're looking at some pretty advanced programming if you're 220 and relatively lean and doing bjj. The gains will be very slow. Just make sure you get 8-9 hours of sleep a night and don't be afraid to eat so much you get a little more bodyfat. Better to eat more than less if you still want to gain and continue training at such a high frequency and intensity.
Thanks boys. I am going to adjust my programming in blocks. We will see how it goes. Thanks again guys
Becoming Halfthor
First AF. Uncannily perfect timing for this video.
Don't worry about justifying your actions so much. Your strong, proven many times. Just maintaining general strength not so specific, focus is BJJ performance not so much Powerlifting right now, got it. But the Internet is tough so you feel like you need to lol.
He's not justifying. He's explaining his reasoning.
Is he still on juice or as he stopped?
Chad backs up westside style speed work.
From what I gather, Chad's main issues for Westide style training are in concerned to raw powerlifting specifically. Not necessarily for other athletic contexts. I could be way off though haha
Wet socks chad? You're a monster
You need to roll w Mike
Wait, you roll with dudes who weigh 570lbs?!?
You compete against dudes who weigh 570?!?
a uniform line of hair half way back on your head like that makes you look kinda weird, it elongates and distorts the facial proportions. shave it off, either razor or clipper with no attachment, k thxs bye