FATIGUE MAKES COWARDS OF US ALL...

Strength and conditioning off the mat should be just as important as the time spent by a BJJ practitioner on the mat perfecting his/her game. There has always been debate on which strength and conditioning exercises are the best to prepare one for a grueling Brazilian JiuJitsu tournament. There are a lot of varying opinions on what kind of conditioning is the most benificial for the sport. In my opinion, functional Brazilian Jiu Jitsu exercises should consist of cardio, strength training, and working against muscle fatigue. Training solely like a body builder or a long distance runner will not benefit the BJJ practitioner when it comes to sustaining the strength and cardio needed to compete at a high level in a tournament setting. The following are a few options regarding workouts that may increase your Brazilian JiuJitsu performance. 

Running –

Running has always been a good exercise to open up your lungs and improve your cardio capacity. It is not necessary to run for miles, but getting in a daily run in where your intensity increases for about 100 yards, then slows to a jog for the next 50 yards. Repeat this cycle until you run for about a mile and a half. These 100 yard sprints will raise your heart rate and significantly increase your aerobic capacity, which will maximize your ability to remove and use oxygen from circulating blood and aid in sustaining your cardio output during a tournament setting.

Circuit Training –

Circuit training is endurance training using high intensity workouts that limit the time between exercises.These circuits increase cardio and make ones muscles less prone to fatigue during tournament competition. There are a variety of exercises that can be performed in a circuit routine. A good example of a circuit you can perform for thirty second bursts of high intensity are sprawls, bridging, shrimping, jumping jacks, push-ups, and planks. You can mix these exercises up, as well as add your own to a routine.   

 Kettle Bells – 

I advise against a lot of heavy, "body building" type lifting. However, one particular resistance activity that works not only against muscle fatigue, but also works grip strength, are kettle bells. You can find kettle bells on line or at most sporting good stores. Before starting your own routine, research routines or instruction on how to properly lift the kettle bells, so you do not experience injury and get the maximum benefit from these amazing workout tools.

Kettle bells add a unique addition to your functional BJJ strength, increasing both muscular fatigue, as well as giving you a cardio workout because of the high intensity of the lifts. Kettle Bell Essentials by Mike Perry is a great instructional for anyone interested in increasing their conditioning for BJJ.

 LEARN HOW TO MAXIMIZE YOUR CARDIO AND STRENGTH USING THIS AMAZING KETTLEBELL WORKOUT BY MIKE PERRY...CLICK LEARN MORE FOR DETAILS. 

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Rolling –

Many of the top BJJ Player use only BJJ training, consisting of "rolling," or one on one sparring at a high intensity. High intensity "rolling" is perfect to get yourself ready for tournament because not only are you testing your cardio and muscular strength, but you are working on your Jiu Jitsu techniques and positions at the same time. A few weeks before the competition, try to get as many rolls in as you can. To prepare for a tournament setting it is beneficial to roll around forty-five minutes to an hour with limited breaks in between. Use this time to work your high percentage submissions at a high pace and intensity. 

If you can implement some of these conditioning techniques into your conditioning program, in addition to incorporating Kettle Bells, you will become a finely tuned Jiu Jitsu athlete. You will not gas out and lose matches because you are fatigued, which can be frustrating and disappointing, especially when you are a better grappler than your opponent.

Keep yourself in good shape, and dominate on the mats. Don't for get to check out Kettle Bell Essentials, an instructional guide to kettlebell training with Mike Perry. You can get it here.

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