How to structure your training for BJJ
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- Опубликовано: 29 июн 2024
- "How to structure your training for BJJ"
This video comes from the Performance Accelerator Course available at BJJ Strong Online.
This is my 5-step system to develop the best schedule to balance all of your competition priorities from training jiujitsu, lifting weights, cardio, and mobility while still having enough energy to live your life.
Timestamps:
0:00 The problem
0:32 The System
0:54 Step 1
1:23 Step 2
1:53 Step 3
2:37 Step 4
3:44 Step 5
4:55 Bonus* Step 6
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Great advice. I initially started wanting to train 4 times per week bjj, 4 times lifting, 1 time base cardio and 2 times 15' bike sprints but after a few weeks of tests, I realized I need to scale back a bit because fatigue and life were suffering. Initially I removed the conditioning completely but now I decided that it's probably better to switch to 3 times of lifting and 1 time of base cardio. Testing and redialing is the most important aspect. The priority is BJJ so removing BJJ training would be the last resort. I prefer having 3 medium lifting sessions in the morning and going to BJJ in the evening than having to pack 2 big lifting sessions and feeling beat up in the evening for BJJ. This would mean, more fatigue when rolling and more prone to injury as well. In the end I believe it depends on what your focus is at that moment. Do you want to improve your aerobic base or VO2 max? Try scaling down the lifting bits either by fewer sessions or by smaller sessions (per muscle group maybe instead of upper/lower push/pull splits). Recovery and especially rest are the most important factors. If you don't rest properly, rest will force its way on you.
Thank you for all the fire content! I feel stronger than ever after following your workout program. So much information for anyone who wants to be successful at jiu jitsu.
Thank you so much!! This comment made my day 😁
Great video! Your stuff is so concise and helpful.
Thanks Eric! 🙂
Your content is full of gems
Thank you! 😁
I think even if you’re injured still going to at least 1 or 2 classes per week to watch and study the technique and movements is crucial.
It's super interesting, I see this advice a lot and have done it myself in the past.
Personally I can't stand doing this.
Where would activity in another sport come under. I surf as well. Good to see the channel growing. Cheers
Great question. So I would consider surfing something like light-medium cardio and fit it around your training schedule. Of course it would depend on your priorities and if you can recover from the surfing no problem
I'm glad you're making content ! So what's up with beyond jiu-jitsu?
Adam has a tough family situation at the moment, so we are taking a break until we're able to record again
That's heavy
@@user-hr8pg1us3y yeah man
Interesting you prioritize the lifting over conditioning workouts. I would have thought for grappling conditioning would have been a bit more important?
What’s your thoughts on a 2 full body lift day and 2 conditioning day instead of the 3 lift and 1 cardio sesh?
I absolutely prioritise lifting over conditioning always. Strength training reduces your risk of injury which is essential for grapplers, conditioning work is a nice to have absolutely, but not essential.
I like the 2x2 schedule you recommend and program this often, particularly when conditioning is a priority for my athlete, for example it could be something like 2x Full Body Work focusing on compound movements and 1x VO2 Max session (approx 30-45 mins) and then a longer Zone 2 Session (60-90 mins of LISS)
Great video! I’m interested in why you didn’t discuss the idea of type of jiu jitsu training, instead of just frequency? For example, 4 times per week, with two of those times being low intensity.
Good point. This is helpful in learning as well
I talk about this a lot when I talk about my 3 pillars to recovery system which are
1. Sleep
2. Nutrition
3. Training intensity
I’m going to explore this more and how it fits in with the greater context of training intensity in a video coming up in the next 2 weeks 😀
@@KierenLefevre that sounds great! I’m quite curious about this specific topic and how people approach rolling on low intensity days (allowing submissions or just letting yourself get in bad spots and escape with low effort and maybe get subbed etc), do you mention that to anyone or just let people figure out you’re not doing a typical roll with intensity?
@@Tomclarkdeathshred It really depends on the skill difference between you and your partner, for example if I'm rolling with a lower belt on an easy day, I'm okay with letting them work and then escaping etc.
If, however, I pair up with a brown-black belt who I would normally go to war with, they often pick up your energy and match where you're at.
It's also totally fine to ask for a lighter roll if you want to move around, or you could ask to see if they want to do specific training (escapes, etc)
But keep in mind that you shouldn't go to an advanced class or competition class with this mentality because you would be detracting from your sparring partner's "hard day," if that makes sense.
Really great questions
EDIT: Grammar / spelling
You mention your recovery course here, is that part of one of the other courses on your site?
It's a full length course on BJJ Strong Online, when you grab a program you get access to all my courses as a bonus.
But if you want to learn more about recovery I recommend this video here: ruclips.net/video/PRmeYP1kTUs/видео.htmlsi=mG0aWhGjw-lm5ENz
Do you think it matters if you lift before grappling so long as you rest 4 hrs between sessions?
On the same day*
Great question. Ideally you have 6-12 hours between sessions and yeah it will have a little bit of 'negative interference effect' but it's far better to get both sessions in than just one.
@@KierenLefevre Thanks, Kieren!