Whether you are a Brazilian Jiu Jitsu athlete, other combative sport athlete or just a weekend warrior who wants to get in awesome shape, training for strength, power, speed and mobility all at one time can be overwhelming. I provide effective, results-oriented combative sport strength and conditioning to competitive athletes and non-athletes alike.
Although sport-specific components, such as technique, skill and strategic knowledge are absolutely crucial to the progress of your Jiu Jitsu, incorporating a strength and conditioning program into your routine can ultimately determine whose hand gets raised when the bell rings.
Your ability to move with purpose (strength), to reactant and counter (speed), to apply force (power) and to be able to outlast your opponent during a match (endurance) are all critical to your performance – period. That is what this program does for you.
In addition, if you are truly committed to becoming a better BJJ fighter, most of your training time should be spent out on the mat, NOT in the weight room. If you are regularly practicing Jiu Jitsu or your specific combat-sport (3-4 times a week), you should only need one to three training sessions of additional strength work to see significant improvements in your game. Remember you are a Jiu Jitsu fighter, not a body-builder. You are training movements, NOT muscles.
Lastly, most of us are not elite athletes who get paid to train and recover seven days a week. So this program accommodates even the busiest schedule and has built in recovery days (and weeks), which is extremely important if you are a Masters Competitor like myself.
The Program has two distinct phases, the Foundation Phase and Performance Phase. Although each phase is four weeks long and designed to be performed as a separate program, the phases can be combined depending on your specific performance needs. Please check with me as to which option is best for you, or how to incorporate both phases into your routine.
This phase helps you adjust to specific functional weightlifting and body-weight movements. Sport-specific and functional training concepts and protocols are fully integrated into the exercises and overall strength program.
This includes unilateral training (one-sided), movement training – not muscle groups -, training standing with free weights, training with odd objects, explosive training, grip strength training and modified Range Of Motion training. This phase is for those who are just starting out, or who are looking to increase over-all muscle size and strength during the off-season or between competitions.
The Program incorporates repeated, high-intensity exercises of power, speed and agility which occur for a pre-set time duration (circuits or rounds), with limited recovery time between exercises. Rounds are set-up with multiple exercises that are done in succession for a specific number of sets, reps or time period. These structured circuits will use exercises performed in sequence with sport specific-functional movement patterns.
Our goal is to work toward minimal rest between rounds. In most of cases, that will be 60 seconds. If your preparing for a fight or tournament, you should be able to perform the targeted runs of a circuit non-stop, with no rest, for the same duration of the round/period/match or exceeding these time requirements for the fight(s).
For example, if each round or period is 5 minutes, your goal is to build your work-time (work capacity) to a minimum of 5 minutes 30 seconds. The exact time can be varied to accommodate your current level of athletic or fitness conditioning. If the fight is 5 x 5 minute rounds, or 29 total minutes (1 minute rest between rounds), your work capacity should be able to exceed 25 minutes.
Scheduling and Designing Your Routine
Like I mentioned before, if you are regularly practicing Jiu Jitsu or your specific combat-sport (3-4 times a week), you should only need one to 3 training sessions of additional strength, conditioning and mobility work to see significant improvements in your game. Again, you are Jiu Jitsu fighter, not a body-builder. You are training movements, NOT muscles.
Your strength and conditioning sessions should last NO longer than 45-60 minutes. And this INCLUDES incorporating some flexibility or mobility training at the end of each training session. Below are several examples of how you can structure your strength and conditioning AROUND your Jiu Jitsu or combative sport.
All sports-specific and fitness training takes place at the fitness and training areas at American Indoor Sports Facility, located in Carrollton, Texas. American Indoor is one of the finest stocked workout facilities in the area with access to a 70 yard indoor synthetic field, approximately 5,000 sq.ft. of workout area filled with cutting edge equipment and more to facilitate the complete workout.
Contact Me Today to set up your first workout and together we will build a foundation that will take your health and fitness to the next level! In the mean time, Click Here to complete and submit my New Member Form. This will help us get an idea of where you want to take you health & fitness before we even talk!