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Strength and Conditioning For Brazilian Jiu Jitsu.11
Strength and Conditioning For Brazilian Jiu Jitsu.11
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SUMMARY more time for advanced competitors. directly with jiu-jitsu athletes. Because
The athletes are divided according to of the similarities between the sports,
BRAZILIAN JIU-JITSU IS A GRAP-
sex, age, weight, and skill level. Sepa- studies examining wrestling and
PLING SPORT THAT COMBINES
rate divisions are held for those judo can, in many cases, be extrapo-
ASPECTS OF WRESTLING AND
competing with a gi (jacket, belt, and lated to BJJ (4,12). The needs of BJJ
JUDO AS WELL AS ITS OWN pants) and without the gi (t-shirt/rash athletes regarding injury prevention,
SPECIFIC TECHNIQUES. THIS guard and shorts or wrestling singlet). strength, power, conditioning, and
ARTICLE DISCUSSES HOW TO Typically, tournaments are arranged flexibility are covered in the following
DESIGN AN APPROPRIATE in single elimination format so that to sections.
STRENGTH AND CONDITIONING win the athlete may have several
PROGRAM FOR THE SPORT. matches with a break of 5–15 minutes INJURY PREVENTION
IT COVERS THE STRENGTH, between. Although no direct research has been
POWER, ENDURANCE, AND performed on BJJ, analysis of similar
Points are awarded for takedowns and
FLEXIBILITY NEEDS OF THE JIU- for achieving various control positions sports, such as wrestling, suggest that
JITSU ATHLETE AND INJURY on the mat. If a submission lock or the most likely areas for injury during
PREVENTION. strangle is secured and one fighter is training and competition are the neck,
forced to submit by ‘‘tapping out,’’ then shoulders, elbows, and knees (8,11). All
the other fighter wins immediately. In training programs for this sport should
razilian jiu-jitsu (BJJ) is a com- the event no one submits, the winner address this issue by providing ade-
60 VOLUME 34 | NUMBER 2 | APRIL 2012 Copyright Ó National Strength and Conditioning Association
Table 1 STRENGTH/POWER NEEDS a strength foundation, and volume
Sample warm-up routine for all Grappling involves a wide variety of should be increased gradually during
sessions movements and all major muscle the training cycle. An appropriate
groups. Additionally, strength in vari- strength foundation for the use of
Warm-up routine ous types of contractions is required: lower-body plyometrics is a back squat
Joint rotations high velocity, power for takedowns 1RM of 1.5–2.5 times the athlete’s
and escapes, and slow or static strength body weight. For upper-body plyomet-
Neck for gripping, holding, and applying rics, a strength standard of a 1RM
Wrists submission techniques. This strength bench press of at least body weight for
training must also be accomplished larger athletes and 1.5 times body
Arms and shoulders weight for smaller athletes is recom-
without excessive muscular hypertro-
Trunk phy because of the weight divisions. In mended (1).
short, BJJ athletes must be as strong In addition to all around strength and
Hips
and powerful as possible for their power, special attention must be given
Knees bodyweight particularly in the pulling to improving the BJJ athlete’s grip.
muscles, core, hips, and posterior Both static and dynamic grip strength
Ankles
chain (8). and endurance are vital to competitive
Full-body warm-up series success. Once the grip goes, the player
BJJ, unlike many other sports, requires
20 jumping jacks that the athlete practice against heavy, will have little chance of properly
often maximal, resistance during each applying takedowns or submission
10 bodyweight squats techniques. Exercises to improve
skill training session. This could possi-
5 walkout push-ups bly lead to overtraining when com- static grip include lifts with thick bars,
bined with a high-volume lifting towel grip pull-ups, and sandbag
10 Sit-ups exercises. For dynamic grip training,
program, so the prescribed weight
10 alternating front lunges training volume must be lower than loaded hand gripping machines, wrist
that for many other sports. It is also rollers, or rubber ball squeezes can be
5 hindu push-ups
critical that the intensity and volume practiced.
10 dumbbell high pull snatches of the weight room work be varied
to take into account what the athlete CONDITIONING NEEDS
is doing on the mat during a given BJJ matches are usually relatively short
training phase. BJJ coaches and (typically 4–5 minutes) and fast paced,
Injury prevention work does not
athletes should remember that the so the primary conditioning emphasis
require a high volume or special
primary goal is increasing their grap- should be on anaerobic endurance.
day. Incorporate these exercises into
pling performance. If lifting begins to However, some tournaments allow
the warm-up routine, pair them with
interfere with skill training, modifica- more experienced competitors up to
primary exercises during the work-
tions must be made to the lifting 10 minutes per match, so aerobic
out, or place them at the end of
program (10). capacity is important as well. Alth-
the training session (Table 1). When
using these exercises during the BJJ athletes can perform complex ough the matches can sometimes
warm-up, make sure to keep the training to blend strength and power end quickly with a submission tech-
volume and intensity low enough training into a single training session. nique, this cannot be guaranteed. A
not to fatigue the stabilizer muscle Complex training involves pairing a properly conditioned grappler should
groups during the high-intensity high-load low-repetition (rep) strength be able to fight at a high intensity
work to follow. Indian club swings exercise with low-load high-speed for the duration of the match and
or light kettlebell exercises make power exercise. For example, the still have a reserve in the case of
great shoulder work before heavy athlete performs a set of 5 squat reps an overtime round. It is absolutely
lifting. If you decide to pair them at 85% 1 repetition maximum (RM), critical that the athlete develop a
with primary lifts, choose exercises waits 30–60 seconds, then performs physiological ability to buffer the
that will not interfere with the a set of plyometric box jumps. This acidosis produced by glycolytic
performance of the primary lifts. type of training is more efficient and is lactic acid production. Additionally,
For instance, use neck extensions thought to take advantage of the neural the grappler must increase the psy-
between sets of back squats. The potentiation provided by the high-load chological ability to tolerate the
best option may be to wait until all of exercise to enhance the performance painful effects of extreme drops in
the high-intensity work is finished and training effect of the plyometric blood pH.
before performing the injury pre- work (5,13). Plyometric training should The conditioning routines outlined in
vention exercises. only be included after the athlete has Tables 2 and 3 provide examples of
Table 2
Sample workout week for the preparatory period
Table 3
Sample workout week for tournament season
Warm-up series
Power set
DB jump squats 5 3 3 (15–20% BW)
Straight leg sit-ups (5 3 10)
Maximum effort set
BB box squat 5 3 5 (80–85% 1RM)
Neck machine 1 3 10 per direction
Auxiliary circuit (34)
3 10 glute ham raises
3 10 per arm alternating DB upright row
3 10 reverse hypers
3 15–20 divebomber push-ups
3 15 DB shrugs
BB = Barbell; DB = dumbbell.
preparatory period, the emphasis will into circuits. The athlete should move gradually build up over several sets.
be on increasing maximal strength and through these circuits as quickly as Perform the paired exercise 30 seconds
power while maintaining base levels of possible without resting until all sets after the heavy exercise, then allow
conditioning. To build both maximal and reps are completed. The continu- 1–2 minutes of recovery before the
strength and power, complex training ous activity will provide some degree next set (5).
is recommended. Each workout also of cardiovascular conditioning during
Complete each auxiliary circuit a total
trains the entire body but has a partic- each weight session.
of 4 times: the first time with a rela-
ular emphasis. One day is devoted to
tively light weight to warm-up, then
pressing, one to pulling, and another to SAMPLE WORKOUT WEEK FOR
lower body. The muscle groups not the last 3 with the working weight.
PREPARATORY PERIOD
emphasized during a particular session Take minimal rest between circuits to
The sets listed for the complex pairs do
are trained at a reduced intensity. For maximize the conditioning effect
not include warm-up sets. When using
example, during a heavy lower body (Figures 2,5–8).
heavy loads, athletes should always
day, the upper body is worked using do a lift-specific warm-up. Begin The conditioning routines are meant to
a lower volume and intensity. After the with a load representing about 50% be short and intense to simulate com-
complex pair, the exercises are broken of the intended working weight, then petitive conditions. If the BJJ athlete
typically wears a mouthpiece during breathing somewhat, so the athlete Whichever way the athlete competes,
competition, it is recommended that must get used to this in training. he or she should mimic this during
he or she wear it during all condition- Competitions are also usually done conditioning because of the changes in
ing workouts. Mouthpieces restrict barefooted or with wrestling shoes. foot biomechanics.
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