Conditioning for BJJ | JTSstrength.com

Summary by Krater

Chad Wesley Smith discusses strength and conditioning for Brazilian Jiu-Jitsu competitors, focusing on three energy systems: aerobic, alactic, and lactic capacity. He details how to develop aerobic capacity using LISS cardio and tempo intervals, alactic capacity using special strength exercises and circuits, and lactic capacity using higher-duration circuits.

From the video

Answers: How do I program strength and conditioning for Brazilian Jiu-Jitsu?

• strength and conditioning for BJJ
• energy systems in martial arts
• aerobic capacity training for BJJ
• alactic capacity training for BJJ
• lactic capacity training for BJJ
• tempo intervals and circuits
• special strength exercises
• periodization for BJJ

Exercises

• Running · bodyweight
• Cycling · exercise bike
• Rowing · rowing machine
• Jump rope · jump rope
• KB squat jumps · kettlebells · 6x3
• Clapping pushup · bodyweight · 6x3
• Single arm rope row · rope · 6x2 each hand
• Barbell Russian twist · barbell · 6x2 each side
• Box jumps · box
• Med ball switch pushups · medicine ball
• Inverted rows · gymnastic rings

What it concludes

• Improved aerobic capacity allows for longer training sessions, higher quality training, and better recovery between roles and training sessions.
• LISS cardio can be too slow for short-term recovery and cause joint stress, making tempo intervals and circuits a preferred alternative.
• Tempo intervals combine aerobic training with low-level calisthenics at 70-80% max heart rate, avoiding transitional fibers moving into slow-twitch.
• Tempo intervals and circuits promote recovery between training sessions by increasing blood flow throughout the body.
• Alactic capacity training requires repeated short high-intensity bursts without lactic acid, mimicking the duration and velocity of sport movements.
• Alactic power must precede alactic capacity training to develop explosive strength before sustaining it over multiple rounds.