conditioning for bjj?

[kiddbjj]

hey guys

just wanted to get your thoughts on conditioning away from class for bjj.

obviously nothing beats doing the actual activity but its also obvious that unless your training everyday there are plenty of other days in the week to do supplementary conditioning training. So what do you recommend?

Please be specific. Perhaps first we should breakdown what type of fitness you need for BJJ?

i think:
1) Muscular endurance, particularly in your grips, arms and hips. (chins, deadlifts, dips,)
2) Strength and power in your legs, and lower back (squats, deadlifts)
3) Full body cardio (running, burpees, pushups, all kinds of explosive scrambling type calisthenics)
4) Flexibility (good stretching program particularly on glutes, groin, hams, calves, lower back)

comments?

[kiddbjj]

CMON GUYS!!

[Bjjexpertise@be]

Look up wrestling exercises and drills, they work perfectly. Bear crawls are a definite helper.

[slayer31]

roll... roll.... roll

[DJColdfusion]

TTT what slayer said.

The best, most fantastically conditioned athletes in the world will find themselves sucking wind in a couple of minutes if they don't know how to pace themselves while they are rolling. You have to know when you need to explode and when you can relax.

However, check out Ross Enamait products at: http://www.rosstraining.com/products.html

I have some of his older products and I believe they are definitely worth the money. I have a friend who has his Infinite Intensity book/set and believes it is the best product in the fitness book industry.

Good luck

[cakegirl]

The best conditioning training for BJJ is BJJ.

[SamuraiGuy]

The best conditioning training for BJJ is BJJ.

No its not... everyone always says this but its really not.

When you train do you push yourself until your gassed to shit, lying on the ground, wishing you were dead.

Last night I did BJJ for 3 hours and I wasnt even gassed at the end, I rolled through all of them, anyone that would go, and I did every match, fought off the spaz noobs, got taken to school by the brown belts, the giants in the class, etc... Sure I was tired, but not tired enough to call it a solid conditioning session.

At the end I was still ready to go. And I wouldnt say my conditioning is good, I've always had shitty cardio etc...

BJJ you can be lazy, use little strength, play gaurd, etc...

That's not gonna get you condition.

If you went full out 80-100% matches all the time, working yoru ass off maybe... but really its not gonna do that.

Conditioning is just that, conditioning so its obviously superior to BJJ for conditioning.

Burpees, bear walks, any body weight movements, hip escape drills, hip movement drills, sitouts, over unders, all of this stuff is gonna get you in far better shape because its simply designed to do that. And you cant lay on your back and play gaurd against a burpee.

Rolling will improve your conditioning no doubt, but its just too easy at times.

[shamster]

It all depends how you play. Sure you can lay and pray, but if you're always trying to keep the action going, it will help with conditioning.

I play the guard a lot. This happens inevitably as I'm small and just happen to end up on my back a lot. But I never just hold the guy in my guard and call it a day. I am always attacking in some way and never just laying there "resting".

The only time I feel like I can really rest is if I'm stuck under someone's side control, and am safe from any attacks.

[SamuraiGuy]

Constant hip movement etc... attacks, grip changes in the gaurd is going to be taxing no doubt...

but not close to as taxing as any workout designed to condition you.

It just wont, just like any workout designed to condition you wont teach you how to play gaurd better.

I dont care how active you are.

[Bjjexpertise@be]

Do stairs, bearcrawls, up-downs, and grappler but do takedowns only. No slacking for any of these!

[Juicefree]

if you're always trying to keep the action going, it will help with conditioning.

Clearly if you wish to improve at something practicing that particular discipline will help. However, sport specific conditioning will also vastly improve your overall ability.

Generally speaking the best weight exercises for grappling and BJJ are the 'olympic exercises'. Dead-lifts, military press, squats.

Cardiovascullary speaking, lots of running, particularly up steep hills. To add strength and difficulty to this try towing someone on a push bike up a hill. I think both Tito and Monotauro do this.

Good luck, and try searching on some of the previous posts for this, there's plenty of advice already there

[SweepEm]

If you want to improve your cardio in a quick way, look and see if there's a Crossfit gym near you.

https://www.crossfit.com

I train at Petranek Fitness in Santa Monica, people are way cool, very knowledgable and the atmosphere is great.
One hour a week and my cardio has greatly improved, helps my Jiu Jitsu

[DJColdfusion]

There is a difference between being in great shape and being in “great BJJ shape”.

Being in great shape will help your BJJ game but I don’t care if you are the most elite cross-fitter or a gold medalist Olympic decathlete, BJJ is just different and the ability to survive aerobically and anaerobically is to train BJJ.

I’ve rolled with guys who can bench press well over 600 pounds (272 kilos, 43 stone), guys who were state champions in wrestling, guys who were in much, much, much better shape than I am. But I out lasted them. When they were on the side of the mat trying not to lose their lunch I was rolling with the next guy . . . and I am in horrible shape (getting better but hey, I can be honest).

The key to being in “great Jiu-Jitsu” shape is knowing when you have to explode and knowing when you can relax. That knowledge is not something you learn during class or while you’re doing burpee after burpee after burpee (which you should do) it comes to you while you are training/sparring and you are getting your but kicked.

You need to be in good shape, that’s just a basic life style/health issue. Once again, I’m working on it myself and I know I have a very long ways to go. And most of the suggestions in the posts above will help you.

I personally don’t really enjoy the CrossFit stuff . . . I don’t have any arguments against their methods, I just don’t like it. I am a fan of Ross Einamut’s products because they will get you in shape and they are relatively inexpensive.

However, if you’re not spending as much time on the mat as you can then it really won’t make a difference because you will not be able to get into great “BJJ shape” unless you roll.

[sapatiero]

...Or you could try the following...

- Find an 18 storey building
- Stand on the bannister
- Climb to the top without touching the stairs.

http://www.youtube.com/watch?v=eaXtXuHys5w

Me & my traiing partner find it a great workout, our current record is 2 mins 9 seconds, and it's flipping knackering. By the top, the grip's gone & the quads are burning. But generally, I think bodyweight stuff/gymball/crossfit stuff will all help.

Good luck