Fitness for BJJ

dranoc

Hi,

So after a bit of a break training I want to get fit again in time for the BJJ comp's next month. My question is, whats the best way to build up your fitness for this type of competition ?

Im planning on doing a series of 4-5 min sprints, about 5 of them every second day. And of course training 3 times a week.

But are sprints the best way or is a longer run better ?

judomick

i think you would be better off leaving the sprints and work on 5 or 6 minute drills, burpees, pressups, squats, etc, this pushes your body in the same way a bjj match would, unless you plan on running away from your opponent!:D

buck65

Is 3 times a week enough training to be competitive?
I train 4 days a week just to keep fit and able to spar in my TKD classes.
I would say train at least 5 days a week working on different muscle groups on alternate days.
This is my typical training week:
Monday 3 mile run (1mile warmup stretch for 10 mins , 2miles"fartlek" 2mins easy 2mins hard 2 mins easy recover etc. find this very good for sparring fitness- same length sprint as a round)
Tuesday - weights at home - bench press, squats, curls rows etc.3x12 reps 100 sit ups press ups etc. aprox 35mins
Wednesday- Taekwondo class 1hr. usually with 2/3 rounds of sparring
Friday- same as wednesday
and sometimes will throw in another weight session on Sunday if time.
Certainly if your BJJ rounds are longer you would have to add on a longer run to build up your stamina but judomicks suggestion of high intensity training is also good.
Up your training my friend but do it over time.

Colm_OReilly

JudoMick has omoplated the correct. Don't forget Fianna's, the king of all bodyweight exercises.

If you have access to weights do Frans as well.

Roper

buck65 wrote:

Is 3 times a week enough training to be competitive?
I train 4 days a week just to keep fit and able to spar in my TKD classes.
I would say train at least 5 days a week working on different muscle groups on alternate days.
This is my typical training week:
Monday 3 mile run (1mile warmup stretch for 10 mins , 2miles"fartlek" 2mins easy 2mins hard 2 mins easy recover etc. find this very good for sparring fitness- same length sprint as a round)
Tuesday - weights at home - bench press, squats, curls rows etc.3x12 reps 100 sit ups press ups etc. aprox 35mins
Wednesday- Taekwondo class 1hr. usually with 2/3 rounds of sparring
Friday- same as wednesday
and sometimes will throw in another weight session on Sunday if time.
Certainly if your BJJ rounds are longer you would have to add on a longer run to build up your stamina but judomicks suggestion of high intensity training is also good.
Up your training my friend but do it over time.

That there runnin dog don't hunt for BJJ...

Listen to Mick, he can't pronounce my name but he's correct about the fitness requirements. As soon as I can I'm getting climbing ropes for that very type of workout... griptastic. Taekwondo requires different muscle groups and a more specific fitness requirement than BJJ.

Marty Mc

Interseting Posts on Bjj, im sure the same fitness methods would apply to the no gi game then? Would people agree that bodyweight exersizes (ie pressups, burpee's, squats etc.) are the best way to go to simulate a BJJ match and to put sprint training on the back burner? Or would a mix of both be best? Just interested in how various individuals get ready for competition or peak Bjj/grappling shape.

dranoc

Colm_OReilly wrote:

JudoMick has omoplated the correct. Don't forget Fianna's, the king of all bodyweight exercises.

If you have access to weights do Frans as well.

Have you got info on Fianna's work out plan ??

king_of_inismac

I'm sure some people wouldn't agree with me on this, but if you're training for a Bjj competition, I would concentrate on spending as much tiome on the mat as possible.

I have taught karate for years, in the last few years have taken up judo. I found Judo required a completely different kind of fitness than karate. Sprint training will help with your overall fitness, but its no replacement for mat time.

I would definitely agree with judoMick on the exercises, but I would also highly recommend training as you intend to perform.

What I used to do was get 2/3 lads who you know are fairly good. you wait in the ring/mat and take on each person for about 2/3 minutes. That way you build up endurance, improve your bjj and get one hell of a workout. repeat this for as long as you want/can


King

Roper

king_of_inismac wrote:

I'm sure some people wouldn't agree with me on this, but if you're training for a Bjj competition, I would concentrate on spending as much tiome on the mat as possible.

I have taught karate for years, in the last few years have taken up judo. I found Judo required a completely different kind of fitness than karate. Sprint training will help with your overall fitness, but its no replacement for mat time.

I would definitely agree with judoMick on the exercises, but I would also highly recommend training as you intend to perform.

What I used to do was get 2/3 lads who you know are fairly good. you wait in the ring/mat and take on each person for about 2/3 minutes. That way you build up endurance, improve your bjj and get one hell of a workout. repeat this for as long as you want/can


King

No, I think everyone would agree with you. But mat time is obvious, he wants to know how to supplement his training with fitness exercises. Theres not too many people with a ready made mat and training partners every night of the week, so you have to make do with fitness training on your off days.

Colm_OReilly

Marty Mc,

Sprint training will tax your cardio more than your locomuscular endurance.
Bodyweight exercises, all out, switching exercise every 30 seconds for 5 mins will tax your locomuscular endurance more (the extent would be different depending on your level of "fitness")

Dranoc,
There should be a vid of the "Fianna" on their website. Of course there they just call them hard warmup exercises.

King_of_inismac,
In most sports they do supplementary training that place greater demands on their psyhiology than the sport can. While I agree Ironman is good, it's dependent on having training partners.

Colm

Marty Mc

Thanx Colm,
Im a novice when it comes to these topics on grappling/bjj training and would like to learn more about these areas's to attempt to improve my very limited knowledge. Nice point made that there about Loco muscular endurance which i wasnt aware of and will keep in mind. But surely one would need a good level of explosive cardio, ala Sprint training, to maximise in both areas? Maybe its only the locomuscular area which really ,matters? I dont know, again excuse my ignorance, as i said im limited in this type of knowledge.

FiannaGym.com

As Colm said "dont forget Frans". I find my grip gets killed when I havent been training for a while, so mix in chin-ups, pinch grip exercises etc.

Good luck with it!!

Link to Fiannas

Peace

spiral

Lads what are frans ?

spiral

Anyone ?

Roper

www.crossfit.com

Frans and other stuff explained there

spiral

Cheers roper