Aerobic conditioning series#

This was completed for 10 minutes with 20 seconds of rest between each series of 4 sets.Ĭompared to a simulated match, there were similar physiological responses but higher neuromuscular output due to the jump squats. However, specific training methods can target the desired adaptations by emphasizing certain energy systems.Īn example would be a specific conditioning protocol consisting of 4 x 25 seconds of low-intensity BJJ drills paired with 5 seconds of loaded jump squats with 40% of body mass. You must understand that you can't isolate an energy system in training as all three energy systems run harmoniously. This means you should perform training across the energy system spectrum. While BJJ has a high aerobic demand, it utilizes all three energy systems to some degree, making it a mixed sport. However, these low scores are likely because BJJ athletes aren't technically efficient when running or cycling, so they are limited by the efficiency of these movements.

This isn’t extremely high and much lower than judokas and wrestlers. VO 2max values for BJJ athletes sit within the typical range of moderately trained individuals, around 45.6 ml/kg/min. ĭepending on your belt level, matches last between 5 – 10 minutes unless competing under special rulesets like submission only with no time limit. Each effort period generally consists of 30 sec of low-intensity activity coupled with 2-4 sec of high-intensity activity. This translates to roughly 117 sec of effort with 20 sec of inactivity. So how should you put all of this together to condition for BJJ?īJJ requires, on average, a 6:1 effort to pause ratio, making it a highly aerobic sport due to its high activity level. This is often high output alactic development, and low-intensity aerobic development. When performing conditioning outside of normal BJJ training, it’s generally best practice to address areas that you don’t touch on during normal class. There is only so much time you can spend on the mat and developing grip endurance or more intense energy system development are difficult to do with just the sport of BJJ. Now, this doesn’t mean that all areas of conditioning have to be performed in your gi drilling. This means conditioning for BJJ should be kept as close to the sport as possible by performing similar movements at varying volumes and intensities based on the energy system being targeted.īJJ conditioning should focus on developing aerobic capacity, lactic capacity, alactic capacity, and grip endurance as these qualities underpin the demands of a BJJ match. Instead, conditioning is simply about being able to meet the demands of BJJ.

Sadly, this shotgun approach to conditioning can lead to a lot of fatigue, unnecessary joint pain, and lack of improvement BJJ conditioning. Conditioning for BJJ is often seen as grueling body weight or weight room circuits, sprints, or just rolling more at the end of class.