Weight Training for Jiu Jitsu MS, CSCS Human Performance Laboratory Ball State University JIU JITSU IS A FORM OF MAR tial arts that is similar to judo. It Involves gripping, throwing, ground grappling, chokeholds, and Jointlocks (32), as well as the basic kicking, punching, and blocking skills characteristic of karate, The art of jiu jitsu has gained popularity recentiy with the suc- cess of several of its well-known practitioners (e.g., Royce Gracie Marco Ruas) during submission fightingtournaments. During these tournaments, fighters from vari- ous styles compete against one an- other until a winner is determined. Several matches of various dura- tions may occur in a short period of, time. This places great demands on the body, regardless of whether the athlete is in competition or spar- ring as part of training. Overall conditioning is mandatory for opti- mal performance. Therefore, par- ticipating in a training program designed to enhance both health and skill related components of physical fitness is most advanta- geous for jiu jitsu practitioners, Research on martial arts has focused primarily on karate, judo, and tai chi. Most of the research has addressed topies such as in- juries, psychological factors (e.g., self-esteem, aggression), and bio- mechanics. Very few articles were devoted to physiological responses or training effects, Since jiu jitsu includes tech- niques that are characteristic of both the grappling arts (e.g., judo, wrestling) and striking arts (e.g., karate), a look at the physical at- tributes of both karate and judo may lend some insight as to the demands of jiu jitsu. Highly skilled karate practi- tioners have been found to have mean heart rates of 102.5 + 14.8 to 127.4 + 12.4 bpm and mean blood lactate values of 0.8 + 0.2 to 1.3 £ 0.4 mmol - L*' during performance of 1,000 punchesand 1,000 kicks (20). Heart rate has been found to exceed 191 bpm during 20 consecutive 2-minute sparring matches (19), thus dem- onstrating the high aerobic and anaerobic metabolic demands of training. Elite judo practitioners have shown greater VO, max, flex- ibility, upper body power, isomet- ric and isokinetic strength, bone mineral density, ventilatory threshold, and lower % body fat ‘compared to less skilled practitio- ners (6, 27, 28). These differences are relative to body weight. There- fore, success in martialartsishighly dependent on conditioning lM Essential Components of Jiu Jitsu Enhancement of several health and skill related components of physical fitness is fundamental to successful participation in jiujitsu and martial arts in general (32), ‘These components are: flexibility speed power muscular endurance aerobic capacity muscular strength agility balance coordination body composition Flexibility is important for greater joint range of motion (ROM), technique, injury preven- tion, and enhanced power and speed (1, 30, 36). Speed is an im- portant component of technique and is crucial to success at all levels (32). Power is essential when © 1998 National Strength & Conditioning Association Strength and Conditioning October 1998one needs short, quick bursts of maximal force production such as, in throws, takedowns, and strikes (82), Muscular endurance is re- quired for technique executionand grappling for extended periods (6) Limited rest periods during competition significantly stress the ATP-PC, glycolytic, and aero- bic energy systems (9, 11), thus training should be designed to improve all three metabolic sys- tems. Interval training with short rest periods as in competition is an effective training mode for in- creasing both aerobic and anaero- bie capacity (9) A good aerobic base guards against early fatigue, improves acid-base balance. and improves the body's ability to replenish anaerobic energy substrates (24). ‘The aerobic contribution during martial arts increases with dura- tion of activity (11). However, aero- bic exercise should be performed in moderation, as strength /power training 1s not very compatible with intense aerobic exercise (6, 24), Excessive body fat is a hin- drance and has a negative effect on several components (6). Train- ing, along with proper diet, is fun- damental to body fat reduction. Balance, coordination, and agility are all critical to success in jiu jitsu. Much of jiu jitsu practice {s aimed at developing these com- ponents, Strength may not be con- sidered a crucial component to success, but stronger athletes do possess several advantages par- ticularly during grappling, joint locks, and various defensive tech- niques. A complete training pro- gram based on developing all of these components is warranted. The focus of this paper is to pro- vide insight on weight training. i Program Design Prior to beginning a weight-train- ing program, one should conduct ‘Crosswinds Karate Kal a needs analysis. Program devel- opment must take into account the sport-specific demands, train- ing/competition schedule, delin- eation of weaknesses, and the sub- sequent establishment of training goals. Weight-training programs for jiu jitsu athletes should be prescribed on an individual basis. No standard program will produce the same results for all partici- pants. This section discusses trainingvariables toaddress when designing individualized weight- ‘training programs. Exercise Selection ‘The proper selection of weight training exercises is important and should consist of core, as- sistance, and sport-specific exer- cises. The exercises chosen should meet the demands of the sport (training specificity) and en- sure that all major muscle groups are trained and that balance is maintained. Core exercises include basic, multijoint strength (squat, bench press), and power (power clean, push press, snatch). Assistance exercises include single-jointones that stress various muscles in- volved in jiu jitsu (leg extension, arm curl), Sport- or technique specific exercises are those that imitate jiu jitsu movements with resistanice. At least 2 or 3 core exercises and 1 or 2 assistance and sport-specific exercises should be included in each training ses- sion. Table 1 is a comprehensive summary of weight training exer- cises and their application to jiu jitsu techniques. Exercise Order For optimal strength and power development, core exercises are executed at the beginning of a ses~ sion when energy levels are high (10), Fatigue significantly reduces muscle force and is a detriment to strength /power development (14), thus exercise order is based on the ability to perform exercises with minimal initial fatigue. After the core exercises come the assistance and sport-specific ones. When sev- eral exercises from each category are included in a training session, the following recommendations for strength/power development will help determine the order: + Perform power/speed exer- cises (e.g., power clean) that require technique mastery before doing strength, assis- tance, and sport-specific ex- excises (34). * Perform core, multijoint strength exercises after power exercises, or do them first when no power exercises are scheduled (10). * Perform large-muscle-group exercises before those for small muscle groups (10, 29). + Perform exercises for indi- vidual weak areas before do- ing those for stronger areas (priority training) (10, 29). * Perform difficult exercises be- fore doing easier ones (34). * Ifusinga total-body workout, alternate exercises between October 1998 Strength and Conditioningcoseet Weight Training Exercise Applications for Jiu Jitsu Resistance Exercise ‘Squat (BB, DB, front, hack, bench, partial) Wide-stance squat Overhead squat Jumping squat Breathing squat Leg press (various angles) Lunge (BB, DB, power, reverse, split, side), Step-up Leg extension (bi- & unilateral) Leg curl dying, standing, unt- & bilateral) Good morning, giute-ham raise, back extension Hip flexion (DB, cable, machine, shoe) Hip extension (DB, cable, machine, shoe, knee squat) Hip adduction Hip abduction Calf raise (seated, standing, donkey, leg press) Snatch (drop, power, squat, BB, DB, hang) Power clean (hang, squat, DB, BB) Pull (high, snateh, clean) Push press /Jerk (clean & jerk, split) Bench press (BB, DB, flat, incline, decline, machine, vertteal, bi- & unilateral) Dip Fly (DB, cable, incline, flat, decline, pee-deck, ring, ‘crossover) Pullover (DB, machine, BB, cable) Shoulder press (DB, BB, behind-neck seated, stand- ‘ing, military, machine, bi- & unilateral) Lateral raise (cable, DB, seated, standing, bent-over, horlzontal, machine, bi- & unilateral, sncline) Front raise (DB, BB, cable, bent-arm, seated, stand- ‘ing, horizontal, machine, bi- & unilateral, incline) Shrug (BB, DB, behind-back, side, front, machine, power) Upright row (DB, BB, cable, uni- & bilateral) Application Lower body & trunk strength, stance, leg drive for grappling, throwing, & unbalancing Sumo stance strength & balance Balance & flexibiity Lower body power & explosiveness Endurance Leg strength, leg power for grappling & throwing, con- ‘rolling opponent from back Lower body strength, power, balance, flexibility, takedown, grappling, unbalancing opponent ‘Quadriceps strength, kicking Hamstring strength, inner/outer foot sweep, leg takedown, kicking, selssors technique, leg choke Lower back/hamstrings/glute strength, trunk stabil- {ty for grappling & throwing Hip flexor strength, knee-lift, kicking, mounting, the guard Hup/glute strength, bridging, back kick, seissors tech- ‘nique, the guard, leg choke Inner thigh strength, scissors technique, the guard, leg choke, crescent kick ‘Outer thigh /hip strength, side kick Calf strength, foot & movement speed/agilty, stability ‘& movement “Total body speed & power, throwing, grappling, leg strength, flexsbiity, balance Total body power/speed, throwing, grappling, takedown, flexibility (wrist), balance Total body power; throwing, grappling, takedown Upper lower body power, throwing, takedown, punching Upper body strength, punching, pushing, grappling, unbalancing Upper body strength/endurance, grappling, pushing Chest strength, grappling (clenching), takedown, ‘punching, headlock/choke CChest/back/serratus strength, full-nelson escape, vertical elbow strile, overhead strike Shoulder/triceps strength, pushing, punching, grap- pling, unbalancing Shoulder strength, high block, grappling, bearhug, escape Shoulder strength, high block, grappling, punching, ‘upward pushing ‘Trapezius strength, bearhug escape ‘Trapezius/shoulder strength, upward pulling, grap- pling, guillotine 10 Strength and Conditioning October 1998