See discussions, stats, and author profiles for this publication at: https://www.researchgate.

net/publication/341572394

The effects of straight and alternating sets on volume load, training

efficiency, and metabolic response in grapplers

Article in The Journal of sports medicine and physical fitness · May 2020
DOI: 10.23736/S0022-4707.20.10490-0

CITATIONS READS

0 411

7 authors, including:

Karsten Øvretveit Belmiro Freitas de Salles

Norwegian University of Science and Technology Federal University of Rio de Janeiro
13 PUBLICATIONS 49 CITATIONS 93 PUBLICATIONS 2,096 CITATIONS

SEE PROFILE SEE PROFILE

Fabricio Miranda Ingrid Dias

FM Assessoria Federal University of Rio de Janeiro
33 PUBLICATIONS 534 CITATIONS 46 PUBLICATIONS 585 CITATIONS

SEE PROFILE SEE PROFILE

Some of the authors of this publication are also working on these related projects:

Describing and Developing the Brazilian Jiu-Jitsu Athlete View project

Time-motion and technical-tactical differences between different levels of no-gi sub-only BJJ events View project

All content following this page was uploaded by Ingrid Dias on 14 July 2020.

The user has requested enhancement of the downloaded file.

10490-JSM_N

© 2020 EDIZIONI MINERVA MEDICA The Journal of Sports Medicine and Physical Fitness 2020 mese;60(0):000–000
Online version at http://www.minervamedica.it DOI: 10.23736/S0022-4707.20.10490-0

ORIGINAL ARTICLE
SECTION

The effects of straight and alternating sets on volume load,

training efficiency, and metabolic response in grapplers
Wesley R. BELO 1, Karsten ØVRETVEIT 2 *, Belmiro F. DE SALLES 1,

F
Luiz G. DOS SANTOS 1, Fabrício M. RIBEIRO 1, Ingrid B. DIAS 1, Roberto SIMÃO 1

1School of Physical Education and Sports, Physical Education Postgraduate Program, Federal University of Rio de Janeiro, Rio de

A
Janeiro, Brazil; 2Department of Public Health and Nursing, Norwegian University of Science and Technology (NTNU), Trondheim,
Norway

O
IC
*Corresponding author: Karsten Øvretveit, Department of Public Health and Nursing, Norwegian University of Science and Technology, Postboks 8905,
N-7491 Trondheim, Norway. E-mail: karsten.ovretveit@ntnu.no

D
O
A B S T RAC T

E
BACKGROUND: The importance of strength in Brazilian jiu-jitsu (BJJ) has inspired several recommendations of resistance training (RT) in
BJJ athletes, yet little is known about their responses to different RT approaches. Thus, we aimed to investigate volume, efficiency, and fatigue
responses in two popular RT protocols.
M
METHODS: In a randomized crossover design, 12 male BJJ athletes (mean age: 24.5±3.1 years; height: 175±5 cm; body mass: 77.1±12.9 kg;
body fat: 14.3±5.7%; BMI: 24.8±3.0) completed two separate RT protocols consisting of the same exercises performed either as straight sets
(TRAD) or alternating sets (AST) for three sets to failure with a previously established 10-repetition maximum (10RM) load. Maximal number
R

of repetitions (MNR), training duration, volume load (VL), and training efficiency (TE = VL/time), rating of perceived exertion (RPE), and
blood lactate concentration (LAC) were assessed in each protocol.
VA

RESULTS: MNR decreased steadily from first to last sets for all exercises, with no difference between protocols (P>0.05), resulting in the same
VL. The shorter duration of AST resulted in increased TE (P<0.001), which was accompanied by higher RPE (P<0.001) and LAC (P<0.05), as
well as higher session perceived load (P<0.01).
CONCLUSIONS: Given the role of VL as a driver of RT adaptations, both approaches may be suitable for improvements in strength and hyper-
trophy. The distinct differences in duration and metabolic response should be considered when implementing RT alongside regular sport training.
P

(Cite this article as: Belo WR, Øvretveit K, de Salles BF, dos Santos LG, Ribeiro FM, Dias IB, et al. The effects of straight and alternating sets
R

on volume load, training efficiency, and metabolic response in grapplers. J Sports Med Phys Fitness 2020;60:000–000. DOI: 10.23736/S0022-
4707.20.10490-0)
Key words: Resistance training; Martial arts; Lactates; Athletes; Physical exertion.
E
IN

B razilian jiu-jitsu (BJJ) is a grappling-based combat

sport that places considerable demand on strength,
formance is significantly affected after both single7, 8 and
consecutive9, 10 bouts of BJJ combat, improvements in
M

power, and endurance. In athletes with low baseline fit-
ness levels, BJJ training can by itself lead to improvements
in physical capacity.1, 2 For most athletes, there appears to
be a distinct level of fitness achievable through BJJ alone
that is close to the population average.3, 4 Improvements in
strength and endurance beyond this level likely requires
additional strength and conditioning training that specifi-
cally targets limiting factors such as aerobic power and
force-generating capacity.5, 6 Since neuromuscular per-
neuromuscular strength may lead to crucial increases in
BJJ-specific exercise tolerance. Moreover, increased lean
mass may induce a favorable shift in body composition
which can provide an additional advantage in weight class
sports. Most grappling sports seems to generally favor the
stronger athlete,11-13 which highlights the importance of re-
sistance training (RT) in this population.
The high volume of sport-specific training required by
BJJ athletes to refine and develop their skills reduces both

Vol. 60 - No. ?? The Journal of Sports Medicine and Physical Fitness 1

BELO RESPONSE TO RESISTANCE TRAINING IN BJJ ATHLETES

the time and capacity available for accessory training, such
as strength and conditioning. Accordingly, RT prescrip-
tions should be time-efficient while still producing the de-
sired results by balancing intensity, frequency, and volume
of both sport- and non-sport- training. Of major impor-
tance is being able to achieve and recover from sufficient
RT volume, given its role as driver of strength14 and hyper-
trophy15 adaptations. Consecutive RT exercises performed
by the same body segment is associated with a reduction
in the maximal number of repetitions (MNR) in a set, par-
ticularly towards the end of the training session,16-18 which
impacts volume load (VL). Thus, strategies that success-
fully manages fatigue in a single session (within-session
Materials and methods
Study design
This was designed as a randomized crossover study with
12 BJJ athletes completing two supervised RT protocols
comprised of the same four exercises in the same order,
performed either as TRAD or AST. All training and testing
were performed between 15:00 and 17:00 in the afternoon
and the participants were given 3-5 days of rest between
each protocol. Prior to the training sessions, all partici-
pants underwent anthropometric measurements, RT famil-
iarization, and 10-repetition maximum (10RM) test/retest

recovery) and over longer periods (between-sessions re-
covery) is critical to reach a stimulating RT volume.
Applying longer inter-set rest intervals19, 20 and rotating
F
on all exercises (Figure 1). The test results were used to
determine workload for the subsequent training sessions.
In the cases of test-retest discrepancy, the highest load was

A
used for in subsequent training. In each protocol, measure-
between upper and lower body exercises within a training ments of MNR, VL, rating of perceived exertion (RPE),

O
session21 are both widely used fatigue management strate-

gies in RT. Traditionally, RT exercises are performed as
straight sets (TRAD), which refers to completing multiple
consecutive sets for each exercise before moving on to
IC
blood lactate concentration LAC, and total session time,
were obtained. In the 72-hour period leading up to the
training sessions, the participants were told to refrain from
physical exercise and maintain their eating habits. In the

D
the next. A popular approach to reducing training duration final 24 hours, they were specifically told to abstain from
O
while maintaining VL and some of the benefits of longer caffeine, chocolate, soda, alcohol and other stimulants, as
rest between working the same muscles is incorporating
supersets, i.e. performing two exercises using separate
E
well as any weight loss supplements.
M
muscle groups consecutively with no break. Supersets Subjects
combining upper and lower body exercises is also known
The study population comprised 12 male BJJ athletes
R

as alternated strength training (AST).22 Combining two or

more exercises has been shown to improve the training (Table I), with 3.5±2.8 years of BJJ experience and un-
VA

efficiency (TE, i.e. kilograms lifted per minute) in RT,23 interrupted BJJ practice of 2.4±0.5 days a week over the
making it a compelling concept for athletes with limited last 6 months. To limit the skill discrepancy between the
time to train outside their sport.
P

Increased RT efficiency will theoretically allow for

R

more volume to be allocated to sport training but may also Day 1

be accompanied by increased recovery demands due to Anthropometry

E

Familiarization Baseline [LAC] 1 and 10 min [LAC]

greater metabolic demand and mental strain, which can 48-72 hours
ultimately affect both adaptations and adherence. Despite
IN

TRAD
numerous RT recommendations for grapplers,24-26 no Familiarization RDL PB LP PD Rest
3 x RM 3 x RM 3 x RM 3 x RM 10 min
study to date has, to the best of our knowledge, compared 48-72 hours
or
different RT protocols on efficiency- and fatigue-related RPE after each set/superset Crossover after 3-5 days
10RM test
outcomes in these athletes. Thus, the aim of this study
M

AST RDL + BP LP + PD Rest

3 x RM 3 x RM 10 min
was to compare the effects of AST and TRAD on MNR, 48-72 hours 3-5 days

VL, and TE in BJJ athletes. Additionally, we assessed the 10RM retest

perceptual and physiological responses to these two train- Baseline [LAC] 1 and 10 min [LAC]

ing methods. Our hypotheses were that AST would reduce

training time while maintaining VL and thereby improve
TE compared to TRAD, and that this would be accompa-
nied by increased perceptual and physiological markers
of exertion.
Figure 1.—Experimental design. All participants completed each proto-
col in random order.
10RM: 10-repetition maximum; TRAD: straight sets; AST: alternated
strength training; LAC: blood lactate concentration; RPE: rating of
perceived exertion; RDL: Romanian deadlift; BP: bench press; LP: leg
press; PD: lat pulldown.

2 The Journal of Sports Medicine and Physical Fitness Mese 2020

RESPONSE TO RESISTANCE TRAINING IN BJJ ATHLETES BELO

Table I.—Participant characteristics. measurements, with intraclass correlation coefficients of

Variables Mean±SD 0.94, 0.99, 0.95, and 0.97 for the Romanian deadlift, bench
Age, years 24.5±3.1 press, leg press, and lat pulldown, respectively (P<0.0001).
Height, cm 175±5 Blood was obtained from the fingertip before and 1 and
Body mass, kg 77.1±12.9 10 minutes after each training protocol for measurements
Body fat, % 14.3±5.7 of LAC. After sterilizing the finger, a puncture was made
BMI, kg/m2 24.8±3.0
10-repetition maximum, kg with a disposable lancet. The first drop of blood was wiped
Romanian deadlift 55.3±11.4 away, with the second drop being applied to a test strip
Bench press 53.0±11.3 and analyzed with a portable lactate analyzer (Accutrend®
Leg press 217.1±45.9 Plus, Roche Diagnostics GmbH, Mannheim, Germany).
Lat pulldown 64.0±6.9
Rank This device has previously been reported to demonstrate
White belt 5 high levels of reliability (intraclass correlation coefficient
Blue belt 4 [ICC] 0.99) at a range of different LAC values.28

F
Purple belt 3 The participants were asked to give their RPE on the
OMNI-RES scale29 after each set/superset. They were spe-
cifically instructed to report the OMNI-RES value referent

A
athletes, brown and black belts were ineligible for partici-
pation. To ensure safety, the participating athletes were to their general state of fatigue and not only relative to

O
required to have prior experience with RT, but no regular the muscles used in the exercises. The average RPE was

IC
practice in the 6-month period leading up to the study. used to quantify absolute session RPE. To determine ses-
The study was approved by the Federal University of Rio sion perceived load, the average RPE was multiplied by
de Janeiro Ethics Committee (date of approval: Septem- the training duration of the corresponding protocol.23

D
ber 29th, 2017; protocol number: 231-17; chairperson: RT protocols
O
Carlos A. Guimarães) and conducted in accordance with
the latest Declaration of Helsinki. All subjects were in-
formed of the benefits and risks associated with the in-
E
Both the protocols consisted of the same four exercises in
the same order, alternating between upper and lower body
M
vestigation and gave their written informed consent prior segments, for a total of three sets. A warm-up set consist-
to participation. ing of 10 repetitions at 50% of 10RM was performed at
R

the beginning of each protocol. All working sets were per-

Measurements formed with the load previously established at the 10RM
VA

Height and body mass were measured with a balance test. To assess MNR, the athletes completed each set un-
weighing scale and stadiometer (Filizola, São Paulo, Bra- til volitional failure, with verbal encouragement from the
zil). Body fat was assessed with a skinfold caliper (Sanny, same experienced coach. In TRAD, all sets for each ex-
P

São Paulo, Brazil) and calculated using Jackson and Pol- ercise were completed before proceeding to the next ex-
R

lock’s three-site equation.27 The 10RM test was performed ercise. Each set and exercise were interspersed with two-
on two non-consecutive days with 48 to 72 hours between minute rest periods. In AST, two different exercises were
E

test and retest. First, the participants were given thorough performed consecutively with no rest between them, fol-
verbal instructions for each of the four exercises included lowed by two minutes of rest, until the number of required
IN

in the protocols, which were: Romanian deadlift, bench
press, leg press, and lat pulldown. Then, after a warm-up
consisting of 10 to 12 light repetitions, the load was pro-
M
sets for each exercise was reached. The total time (min.)
and load (kg) used in each protocol were recorded. Vol-
ume load was calculated by multiplying the total number
of repetitions with the load (kg) used in each training pro-

gressively increased, with the goal of reaching 10RM in 3

attempts. The attempts were interspersed with 5 minutes
of rest. For a repetition to be considered successful, the
participant had to use the full range of motion. After de-
termining the 10RM for a given exercise, a minimum of
10 minutes of rest was given before moving on to the next
exercise. A counterbalanced test structure was applied to
reduce the effect of exercise order on test performance.
Excellent test-retest reliability was found for the 10RM
tocol (VL = repetitions × load).30 Training efficiency was
determined by dividing the volume by the duration of the
training session (TE = VL/time).31
Statistical analysis
Statistical analyses were performed with Statistica v. 10.0
(StatSoft Inc., Tulsa, OK, USA). Figures were made us-
ing GraphPad Prism v. 6 (San Diego, CA, USA). Data

Vol. 60 - No. ?? The Journal of Sports Medicine and Physical Fitness 3

BELO RESPONSE TO RESISTANCE TRAINING IN BJJ ATHLETES

normality was assessed with the Shapiro-Wilk test. A 2×3 ure by relatively RT-inexperienced individuals. Generally,
between-group ANOVA with the Tukey HSD post-hoc test MNR decreased steadily from first to last sets for all exer-
was used to detect differences between protocols in MNR cises in both protocols (Table II). No difference in repeti-
across sets, and in [LAC] from pre- to 1- and 10-minute tions performed within a given set was observed between
post-training. The sphericity assumption was assessed with protocols (P>0.05).
Mauchly’s test, with the Greenhouse Geisser test being As hypothesized, the AST sessions (20.2±1.3 min) was
used when necessary. The paired sample t-test was used significantly shorter than the TRAD sessions (33.1±1.1
to detect differences between protocols in VL, training du- min; P<0.001). There were no differences in VL between
ration, and TE. The Wilcoxon signed-rank test was used the protocols, which resulted in a significantly higher TE
to detect differences in RPE between protocols. An alpha in AST (Figure 2).
level of P<0.05 was considered statistically significant for Overall, AST (9.1±0.8 RPE) was perceived as signifi-
all comparisons. cantly harder than TRAD (8.6±0.9 RPE; P<0.001). Simi-

F
larly, the session perceived load was also significantly
Results higher for AST than TRAD (P<0.01). There were also sig-
All participants completed all measurement procedures nificant differences in the metabolic response between the

A
and prescribed sets for all exercises. Although no serious two protocols, with AST resulting in significantly greater
adverse events occurred during any of the protocols, some

O lactate accumulation one minute post-workout (Figure 3).

IC
participants reported nausea and dizziness, which may After 10 minutes of recovery, the AST group still tended
have been related to the amount of work performed to fail- (P=0.07) to have a higher LAC.

D
Table II.—Comparison of maximal number of repetitions (MNR) between protocols.
O
TRAD AST

E
Exercise
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Romanian deadlift 11.1±2.2 9.1±2.0* 7.8±2.3* 10.2±1.4 9.2±2.4 6.5±1.5*#
M
Bench press 9.2±1.6 7.0±1.7* 4.9±1.1*# 9.7±1.6 7.9±1.5* 5.8±1.8*#
Leg press 9.3±2.7 8.9±3.3 7.7±2.3*# 9.3±2.9 9.3±2.6 8.0±3.2*#
Lat pulldown 9.7±1.8 7.3±1.1* 5.3±1.1*# 9.0±1.7 7.1±1.6* 6.2±1.5*
R

Data are presented as mean±SD.

VA

TRAD: straight sets; AST: alternated strength training.

*Statistically significant (P<0.05) reduction within protocols compared to first set; # significant (P<0.05) reduction within protocol compared to second set.
P

16000 700 25
R

Volume load
Training efficiency TRAD
14000 600
Lactate concentration (mM)

20 AST
E
Training efficiency (kg·min-1)

12000
500
Volume load (kg)

IN

10000 15
400
8000
10
300
6000
M

200 5
4000

2000 100
0
Baseline 1 min post 10 min post
0 0
TRAD AST TRAD AST
Figure 3.—Differences in blood lactate concentration [LAC] pre- and
Figure 2.—Differences in volume load (VL) and training efficiency post-workout. Data are presented as mean±SD.
(TE). Data are presented as mean±SD. TRAD: straight sets; AST: alternated strength training.
TRAD: straight sets; AST: alternated strength training. *Statistically significant (P<0.05) difference between protocols; # sig-
*Statistically significant (P<0.001) difference between protocols. nificant (P<0.001) difference within protocols compared to baseline.

4 The Journal of Sports Medicine and Physical Fitness Mese 2020

RESPONSE TO RESISTANCE TRAINING IN BJJ ATHLETES
Discussion
The ongoing technical and tactical evolution in what is
still a young sport requires BJJ athletes to allocate the ma-
jority of their training time to sport-specific skill develop-
ment and sparring. The time and physiological resources
required to perform and recover from RT has implications
for how athletes engaged in high-volume sports such as
BJJ implement it in a way that aids rather than attenuates
their progression on the mat. At present, there is a dearth of
research on both the acute and long-term effects of RT in
this population. Thus, we sought to contribute insight into
acute efficiency- and fatigue-related training outcomes in
grapplers completing two different RT protocols. Our main
findings were that AST maintained VL while reducing the
training time, thus increasing TE compared to TRAD. As
hypothesized, this protocol also induced greater fatigue
O
responses than TRAD. These findings are consistent with
previous studies,23 and may be used to inform individual
exercise prescription, including periodization, in BJJ ath-
letes.
Average lifting performance in the first set was within 1
O
repetition of the participants’ 10RM for all exercises. Un-
like others,32 we found no differences in MNR between
protocols. Also contrary to previous research16-18 was the
observed lack of effect of exercise order on MNR. A likely
reason for this is the comparably few exercises used for
each muscle group in our study. The lack of difference
R
in VL between protocols indicate that they are both ap-
VA
pear to be viable approaches to strength and hypertrophy
gains.14, 15 The protocols differ mainly in terms of efficien-
cy, i.e. the time it takes to reach a given VL, and the level of
P
exertion quantified by RPE and LAC. Improvements in TE
R
appears to be accompanied by greater fatigue, which may
have implications for recovery and subsequent neuromus-
E
cular performance.23 Although AST reduces the duration
of each session, it also likely requires longer recovery be-
IN
tween sessions due to greater fatigue. Conversely, TRAD
sessions may last longer, but require less rest between
sessions and thus allowing for higher frequency. A higher
frequency may in turn lead to higher total VL and conse-
M
quently greater exercise-induced adaptations.14 However,
as the present study only investigated acute outcomes, the
potential differences in chronic responses between proto-
cols must be explored with a different study design.
The increased lactate accumulation in AST compared to
TRAD is in accordance with previous research.23, 33 The
use of LAC to quantify exercise-induced fatigue comes
with several important caveats. Although lactic acidosis
Vol. 60 - No. ?? The Journal of Sports Medicine and Physical Fitness
BELO
might play a role in skeletal muscle fatigue, it does not
appear to be the primary driver.34, 35 At some levels, lactic
acidosis may indeed even be beneficial to exercise perfor-
mance.34, 36 Rather than lactate, increased concentration of
inorganic phosphates (Pi) that results from phosphocre-
atine hydrolysis has been proposed as a central cause of
fatigue.35 Thus, since lactate and other metabolites accu-
mulates when adenosine triphosphate hydrolysis exceeds
resynthesis, LAC can be used to indicate the concentra-
tion of byproducts directly involved in exercise-induced
fatigue, such as Pi. In addition to be indicative of differ-
ences in exhaustion and recovery requirements between
the two protocols in the present study, the increased LAC
F
in AST may also represent additional training stimuli.
The high levels of LAC routinely observed following
both simulated and official BJJ combat37 suggests that the
A
ability to perform in a physiologically compromised state
might be an important performance determinant in BJJ.
IC
Although improvements in maximal oxygen consumption
may attenuate lactate accumulation,38 the prevalence of
techniques relying on isometric muscle holds combined
D
with fluctuating work intensities results in a significant re-
liance on anaerobic metabolism. Thus, RT that increases
E
the tolerance to byproducts of anaerobic metabolism may
improve BJJ performance, independent of changes in the
M
maximal oxygen uptake. Additionally, lactate has been
proposed as a cause of several beneficial adaptations, such
as angiogenesis39 and increased muscle mass.40
Although the present findings are predominantly relat-
ed to RT volume, frequency (i.e. how often) and perhaps
especially intensity (i.e. the relative load lifted) are cru-
cial both as interpretative context and as components of
a sustainable training plan. Previously, BJJ athletes have
demonstrated large neuromuscular responses to low-vol-
ume, high-intensity RT in the short term.6 However, the
long-term effects of concurrent high-intensity RT and BJJ
training remain to be elucidated. In unrestricted sparring,
which is a common component BJJ training, athletes tend
to self-select a high training intensity.38 Accordingly, RT
that is particularly fatiguing, e.g. AST, combined with fre-
quent bouts of high-intensity sparring, could lead to non-
functional overreaching and overtraining. In BJJ there is
a wide range of training intensity preferences, with some
athletes emphasizing technical drilling and sparring for
most of their training, while others incorporate many high-
intensity sparring rounds each week. Employing AST-
based RT may be more suitable to athletes who engage in
predominantly low-intensity sparring and technical drill-
ing. For competitive athletes who deliberately periodize
5
BELO RESPONSE TO RESISTANCE TRAINING IN BJJ ATHLETES
their training based on upcoming tournaments, more em-
phasis may be placed on RT outside of competition prepa-
ration, with cycles of less intensive and/or lower volume
of RT closer to competition.25
To be able to test MNR over three sets, we instructed
the participants to perform each set to failure. There is
an important difference between performance testing, as
was the case in the present study, and long-term training.
Training to failure is not required for improvements in
strength and hypertrophy,41 particularly at higher intensi-
ties, and significantly increases the recovery time.42 Ab-
sent of sufficient recovery, this training approach likely
leads to overtraining.43 Indeed, several of our partici-
pants reported nausea and dizziness during the training
sessions, which is indicative of a level of exertion that
is unsustainable in the long term. However, although we
compared AST and TRAD at a volume and intensity of
O
three sets to failure using 10RM load, it is reasonable
to assume that relative differences between protocols,
e.g. that TE and LAC is increased in AST, is also pres-
ent at lower volumes and intensities. Our study did not
explore long-term differences between protocols, nor test
O
the effects on short-term neuromuscular performance, as
previously done in similar investigations.23 However, the
data provide insight into the relationship between vol-
ume and efficiency, and their impact on fatigue, in two
popular approaches to RT. In a sport where most sup-
R
plementary training prescriptions are based on studies
of the untrained and athletes from other sports, studies
VA
done specifically in BJJ athletes, such as this one, may
increase the efficacy of future strength and conditioning
recommendations.
P
R
Conclusions
E
The present study identified metabolic and efficiency-relat-
ed differences between TRAD and AST RT protocols. The
IN
corresponding VL suggest that both are viable approaches
to strength and hypertrophy adaptations. The longer intra-
session rest in TRAD may allow for either greater session
volume or less fatigue from a given session VL. Converse-
M
ly, AST reduces the time it takes to achieve a given VL and
thus frees up more time but induces greater in- and post-ses-
sion fatigue. Due to the increased recovery demands, AST
may negatively impact training and recovery in athletes
who regularly engage in high-intensity sport-specific train-
ing. Athletes who emphasize drilling and technical sparring
at lower intensities may be less impacted by demanding RT
protocols such as AST and prefer it over TRAD due to its
6 The Journal of Sports Medicine and Physical Fitness
efficiency. Both protocols may be appropriate at different
times in an athlete’s training plan, but care should be taken
with regards to implementation and periodization to main-
tain and improve athletic development.
References
1. de Queiroz JL, Sales MM, Sousa CV, da Silva Aguiar S, Asano RY, de
Moraes JF, et al. 12 weeks of Brazilian jiu-jitsu training improves func-
tional fitness in elderly men. Sport Sci Health 2016;12:291–5.
2. Ribeiro R, Silva J, Dantas M, Menezes E, Arruda A, Schwingel P.
High-intensity interval training applied in Brazilian jiu-jitsu is more ef-
fective to improve athletic performance and body composition. Journal of
Combat Sports and Martial Arts 2015;6:1–5.
F
3. Øvretveit K. Anthropometric and physiological characteristics of Bra-
zilian jiu-jitsu athletes. J Strength Cond Res 2018;32:997–1004.
4. Andreato LV, Lara FJ, Andrade A, Branco BH. Physical and physi-
A
ological profiles of Brazilian jiu-jitsu athletes: a systematic review. Sports
Med Open 2017;3:9.
5. Øvretveit K. Aerobic interval training improves maximal oxygen
IC
uptake and reduces body fat in grapplers. J Sports Med Phys Fitness
2019;59:1985–90.
6. Øvretveit K, Tøien T. Maximal strength training improves strength
performance in grapplers. J Strength Cond Res 2018;32:3326–32.
D
7. Andreato LV, Franchini E, de Moraes SM, Pastório JJ, da Silva DF,
Esteves JV, et al. Physiological and technical-tactical analysis in Brazilian
jiu-jitsu competition. Asian J Sports Med 2013;4:137–43.
E
8. Diaz-Lara F, Del Coso J, Garcia Garcia JM, Abián-Vicén J. Analysis
of physiological determinants during an international Brazilian Jiu-jitsu
competition. Int J Perform Anal Sport 2015;15:489–500.
M
9. Detanico D, Dellagrana RA, Athayde MS, Kons RL, Góes A. Effect
of a Brazilian Jiu-jitsu-simulated tournament on strength parameters and
perceptual responses. Sports Biomech 2017;16:115–26.
10. Diaz-Lara FJ, Del Coso J, Portillo J, Areces F, García JM, Abián-
Vicén J. Enhancement of high-intensity actions and physical performance
during a simulated Brazilian jiu-jitsu competition with a moderate dose of
caffeine. Int J Sports Physiol Perform 2016;11:861–7.
11. Franchini E, Del Vecchio FB, Matsushigue KA, Artioli GG. Physi-
ological profiles of elite judo athletes. Sports Med 2011;41:147–66.
12. Monteiro L, Diaz-Lara F, Garcia Garcia JM, Abián-Vicén J. Body
composition, isometric hand grip and explosive strength leg – similarities
and differences between novices and experts in an international competi-
tion of Brazilian jiu jitsu. Arch Budo 2014;10:211–7.
13. Chaabene H, Negra Y, Bouguezzi R, Mkaouer B, Franchini E, Julio
U, et al. Physical and physiological attributes of wrestlers: an update. J
Strength Cond Res 2017;31:1411–42.
14. Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic
Z. Effect of resistance training frequency on gains in muscular strength: a
systematic review and meta-analysis. Sports Med 2018;48:1207–20.
15. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship
between weekly resistance training volume and increases in muscle mass:
A systematic review and meta-analysis. J Sports Sci 2017;35:1073–82.
16. Simão R, Farinatti PT, Polito MD, Maior AS, Fleck SJ. Influence of
exercise order on the number of repetitions performed and perceived ex-
ertion during resistance exercises. J Strength Cond Res 2005;19:152–6.
17. Simão R, Farinatti PT, Polito MD, Viveiros L, Fleck SJ. Influence
of exercise order on the number of repetitions performed and perceived
exertion during resistance exercise in women. J Strength Cond Res
2007;21:23–8.
18. Simão R, de Salles BF, Figueiredo T, Dias I, Willardson JM. Exercise
order in resistance training. Sports Med 2012;42:251–65.
Mese 2020
 RESPONSE TO RESISTANCE TRAINING IN BJJ ATHLETES
19. Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ. The ef-
fects of short versus long inter-set rest intervals in resistance training on
measures of muscle hypertrophy: A systematic review. Eur J Sport Sci
2017;17:983–93.
20. Grgic J, Schoenfeld BJ, Skrepnik M, Davies TB, Mikulic P. Effects
of rest interval duration in resistance training on measures of muscular
strength: a systematic review. Sports Med 2018;48:137–51.
21. Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Krae-
mer WJ, et al.; American College of Sports Medicine. American College
of Sports Medicine position stand. Progression models in resistance train-
ing for healthy adults. Med Sci Sports Exerc 2009;41:687–708.
22. Santos E, Rhea MR, Simão R, Dias I, de Salles BF, Novaes J, et al. In-
fluence of moderately intense strength training on flexibility in sedentary
young women. J Strength Cond Res 2010;24:3144–9.
23. Weakley JJ, Till K, Read DB, Roe GA, Darrall-Jones J, Phibbs PJ,
et al. The effects of traditional, superset, and tri-set resistance training
structures on perceived intensity and physiological responses. Eur J Appl
Physiol 2017;117:1877–89.
24. James L. An evidenced-based training plan for Brazilian jiu-jitsu.
Strength Condit J 2014;36:14–22.
25. Jones NB, Ledford E. Strength and Conditioning for Brazilian Jiu-
jitsu. Strength Condit J 2012;34:60–9.
O
26. Ratamess NA. Strength and conditioning for grappling sports.
Strength Condit J 2011;33:18–24.
27. Jackson AS, Pollock ML. Generalized equations for predicting body
density of men. Br J Nutr 1978;40:497–504.
28. Baldari C, Bonavolontà V, Emerenziani GP, Gallotta MC, Silva AJ,
Guidetti L. Accuracy, reliability, linearity of Accutrend and Lactate Pro
versus EBIO plus analyzer. Eur J Appl Physiol 2009;107:105–11.
O
29. Lagally KM, Robertson RJ. Construct validity of the OMNI resis-
tance exercise scale. J Strength Cond Res 2006;20:252–6.
30. Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progres-
sion of volume load and muscular adaptation during resistance exercise.
Eur J Appl Physiol 2011;111:1063–71.
31. Robbins DW, Young WB, Behm DG, Payne WR. The effect of a com-
R
plex agonist and antagonist resistance training protocol on volume load,
power output, electromyographic responses, and efficiency. J Strength
VA
Cond Res 2010;24:1782–9.
Conflicts of interest.—The authors certify that there is no conflict of interest with any financial organization regarding the material discussed in the manuscript.
Funding.—This study was supported by the Coordination for the Improvement of Higher Education Personnel (CAPES) agency.
P
R
Acknowledgements.—The authors would like to thank the athletes from the Federal Brazilian Jiu-jitsu School (Team Minerva) at the Federal University of
Rio de Janeiro (UFRJ) that participated in this study.
History.—Article first published online: ______________. - Manuscript accepted: April 7, 2020. - Manuscript revised: February 18, 2020. - Manuscript
E
received: October 24, 2019.
IN
M
Vol. 60 - No. ?? The Journal of Sports Medicine and Physical Fitness
View publication stats
BELO
32. Monteiro ER, De Melo LB, Gomes TG, Dias IB, Paz GA, De
Salles BF, et al. Effect of segment alternated sets order compared to
traditional sets on maximum repetitions performance in distinct body
segments. Revista Brasileira de Prescricao e Fisiologia do Exercicio
2015;9:519–25.
33. Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder
LL. The metabolic costs of reciprocal supersets vs. traditional resis-
tance exercise in young recreationally active adults. J Strength Cond Res
2010;24:1043–51.
34. Ferguson BS, Rogatzki MJ, Goodwin ML, Kane DA, Rightmire Z,
Gladden LB. Lactate metabolism: historical context, prior misinterpre-
tations, and current understanding. Eur J Appl Physiol 2018;118:691–
728.
35. Westerblad H, Allen DG, Lännergren J. Muscle fatigue: lactic acid or
inorganic phosphate the major cause? News Physiol Sci 2002;17:17–21.
36. Lamb GD, Stephenson DG. Point: lactic acid accumulation is an ad-
vantage during muscle activity. J Appl Physiol (1985) 2006;100:1410–2,
F
discussion 1414.
37. Andreato LV, Follmer B, Celidonio C, Honorato A. Brazilian jiu-jitsu
combat among different categories: time-motion and physiology. A sys-
A
tematic review. Strength Condit J 2016;38:44–54.
38. Øvretveit K. Acute physiological and perceptual responses to Brazil-
ian jiu-jitsu sparring: the role of maximal oxygen uptake. Int J Perform
IC
Anal Sport 2018;18:481–94.
39. Murray B, Wilson DJ. A study of metabolites as intermediate effec-
tors in angiogenesis. Angiogenesis 2001;4:71–7.
40. Oishi Y, Tsukamoto H, Yokokawa T, Hirotsu K, Shimazu M, Uchida
D
K, et al. Mixed lactate and caffeine compound increases satellite cell ac-
tivity and anabolic signals for muscle hypertrophy. J Appl Physiol (1985)
2015;118:742–9.
E
41. Schoenfeld BJ, Grgic J. Does training to failure maximize muscle
hypertrophy? Strength Condit J 2019;41:108–13.
42. Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez
M
E, González-Badillo JJ, Sánchez-Medina L, et al. Time course of recovery
following resistance training leading or not to failure. Eur J Appl Physiol
2017;117:2387–99.
43. Nóbrega SR, Libardi CA. Is resistance training to muscular failure
necessary? Front Physiol 2016;7:10.
7