Best Conditoning Exercises for BJJ

[kebam]

power cleans are great for explosive power, and in my opinion are great for "timing", for lack of a better term. If someone knows what I mean maybe they can explain better. Also, those russian dumbell exercises (I don't know what they are called) would have to be great for substained strength.

[Bjjexpertise@be]

Weight training and calisthenics are nice but lets not forget about stretching. Flexible legs mean a more impressive guard game. Try focusing a lot on the butter fly stretch. Increased groin flexibility goes a long way for your legs.

[SamuraiGuy]

hehe who neg repped me for bashing cross fit,

Prove that you've got some back and make yourself known.

Oh wait, with those shitty chinups, no one who does cross fit has back muscles, my bad.

[Teharesudar]

power cleans are great for explosive power, and in my opinion are great for "timing", for lack of a better term. If someone knows what I mean maybe they can explain better.

As touched on another post, I know EXACTLY what you mean. The best sport specific strenght training has proven time and time gain to be Olympic lifts (this does not neglect the equal, or more important equivalent, of having a good aerobic base).

Problem is, aside from Eastern Europeans, few in the Western world can be found to teach you proper form and a proper regimen.


Mano vardas ira Paulius

[KiotoQuinn]

I do a couple of days of a full body lifting workout. This includes bench, curles, forearm curls, pullups, pulldowns, and flies. I also run on the street for around 3 miles. For my third I like to help my girlfriend get a sweat. Awesome.

[Teharesudar]

I do a couple of days of a full body lifting workout. This includes bench, curles, forearm curls, pullups, pulldowns, and flies. I also run on the street for around 3 miles. For my third I like to help my girlfriend get a sweat. Awesome.

Aside from the 3 mile run, which does develop slow twitch muscles in your legs, I see a regimen DEVOID of any power/explosive exercises for the largest part of your muscle structure. All that hangs below your waistline. Bench? Flies? Curls? Forearm Curls? All those muscles are but a miniscule % of your total lean mass. Compare your bicep with your glute or your hams. Compare your pecs with your quadriceps. Your forearm extensors are paltry compared to your calves (at least they should be).

Diagnosis: Hypertrophy of upper skeletal muscle structure combined with atrophy of of lower body.

Common Medical Term: Rooster. A puffy breasted, strong winged bird resting on sticklike legs.

Treatment: Deep squats; straight-leg deadlifts; calf raises for starters.

Arnold S., M.D.

You always need to see where your butt ends and the rear of your thigh begins.

[KiotoQuinn]

Thats funny because thats not my body type at all. I dont know about all this diagnosis stuff, or whatever, kinda funny, but I was just saying what I do, other than my Brazilian Jiu Jitsu training, which has squats and all other types of core exercises. Im not trying to leg lift someone 500lbs, and I dont know why Id need to gain weight in my legs since I am smaller. My body is fine, I didnt know this was a trap. I was just saying what I do to train. I also play other sports, swim, but it was limited to three exercises Doc. What a toolbox.

[SamuraiGuy]

lol at that guy trying to act like he knows what hes talking about and calling you a beach lifter.

Just because you do body weight/high rep doesnt mean your some douche bag, it actually makes you the opposite.

Powerlifiting isnt the be all and end all, or is high weight bodybuilding, who gives a shit what your legs look like, the only time you should care about what your legs look like is if they can keep you sprawling out, or if you can keep your hooks in.

Buddy probably has never even squatted in his life....

[Teharesudar]

lol at that guy trying to act like he knows what hes talking about and calling you a beach lifter.

Just because you do body weight/high rep doesnt mean your some douche bag, it actually makes you the opposite.

Powerlifiting isnt the be all and end all, or is high weight bodybuilding, who gives a shit what your legs look like, the only time you should care about what your legs look like is if they can keep you sprawling out, or if you can keep your hooks in.

Buddy probably has never even squatted in his life....

WRONG bogo boy. I have squatted in my life. And I do dead lift. Have you? Moreover, my post was in no way an attempt to embarrass or ride the poster. Just trying to comment on a workout regimen.

But then again, as you now seem the self-procalimed expert, explain to me how neglecting the most powerful part of the body makes any sense.

For what I took from this forum, it seemed that we were all trying to help each other. But if you want to turn it into a pecker contest so be it. Just make sure that you can back your assertions with some logic and evidence.

Put up Big Bad Boy

P.S. NASCAR is not a sport.

[Juicefree]

In my humble opinion I believe Teharesudar has a point in what he is saying.

However, not sure about everyone else here but I find it difficult to cycle a comprehensive weight training program with regular ju jutsu/boxing sessions. Taking into account proper rest periods.

Additionally working power exercises (particularly deadlifts) near your limits, for example low rep's and maximum weights, you run the constant risk of injury.

Teharesudar. What, in your opinion, would be the benefits of alternating 3x10 sets of Deadlifting one week with 3x10 sets of clean and press ? My main concern being to avoid inury. Or, should I work 3x10 Deadlifts week in week out ?

Oh, and I do warm up, then stretch, for a good 20 minutes before touching the weights.

Cheers.

[treelizard]

Treatment: Deep squats; straight-leg deadlifts; calf raises for starters.

OMG, straight-legged deadlifts kicked my ASS the first time I did them (which wasn't too long ago.) I only did 21X 35# and 42X 45# and could barely move for the next three days. I didn't even feel it in my hammies when I did them and thought I was doing them wrong! Good exercise.