Weight lifting for brazilian jujitsu

silvereyes87 · Jul 16, 2022

After 12 years of being injured. I got my labrum and rotator cuff fixed and am back to it.
Anyone ever lifted ti compliment their bjj game?
I subscribed to the juggernaut bjj app. I really respect these guys so I figured I'd try their programming.

Joliver · Jul 16, 2022

Wrestling workouts are suitable for BJJ. Absolute strength is important, but not nearly as important and explosiveness and speed.

I've never seen juggernaut's program, and I know Chad Wesley Smith is legitimate from an absolute strength standpoint, but if you aren't mobile and fast...with a great core and impossibly strong grip, any sort of grappling is going to be a challenge.

Joliver · Jul 16, 2022

But better be damn sure you are good and healed before you do any sort of high level plyometrics, etc....or you'll be back in the hurt locker in no time.

Bands can be an excellent substitute should you find that you don't have the confidence to fully exert yourself.

Or you could play guard and not workout at all. Be a no good dirty butt scooter and smoke weed all day. No judgements here.

GreenAmine · Jul 16, 2022

Check out Phil Daru, he has some good material. Brian Alsruhe is one of my favorites; he does BJJ and most of his training is strongman-oriented. I've found that, personally, strongman training has good carryover to combat sports, but I've never done straight BJJ, I've mostly trained MMA.

MetatronTurtle · Jul 16, 2022

The folks over at Dragon Door love using 531 as a backdrop for MMA/BJJ.

silvereyes87 · Jul 16, 2022

Joliver said:
Wrestling workouts are suitable for BJJ. Absolute strength is important, but not nearly as important and explosiveness and speed.

I've never seen juggernaut's program, and I know Chad Wesley Smith is legitimate from an absolute strength standpoint, but if you aren't mobile and fast...with a great core and impossibly strong grip, any sort of grappling is going to be a challenge.

Hey jol. Thanks for tuning in buddy. So I come from a wrestling background. Wrestled 2 years in high-school. Ever since coming back I can get the takedown and play a top heavy game. Going for americana, armbar from the top and Ezekiel are my bread and butter. Only problem so far is I gas out fast. I'm done after 2 rolls. I am definitely holding my breath and breathing too fast. On the juggernaut app you have a few different programs to choose from. Strength, tournament prep, speed and power, endurance which I chose and life style which is like a hybrid of everything.

silvereyes87 · Jul 16, 2022

GreenAmine said:
Check out Phil Daru, he has some good material. Brian Alsruhe is one of my favorites; he does BJJ and most of his training is strongman-oriented. I've found that, personally, strongman training has good carryover to combat sports, but I've never done straight BJJ, I've mostly trained MMA.

I like Brian's content. I'll be sure to check it out. And the other guy too

silvereyes87 · Jul 16, 2022

MetatronTurtle said:
The folks over at Dragon Door love using 531 as a backdrop for MMA/BJJ.

Nice. Never done 531 before myself

Joliver · Jul 16, 2022

silvereyes87 said:
Hey jol. Thanks for tuning in buddy. So I come from a wrestling background. Wrestled 2 years in high-school. Ever since coming back I can get the takedown and play a top heavy game. Going for americana, armbar from the top and Ezekiel are my bread and butter. Only problem so far is I gas out fast. I'm done after 2 rolls. I am definitely holding my breath and breathing too fast. On the juggernaut app you have a few different programs to choose from. Strength, tournament prep, speed and power, endurance which I chose and life style which is like a hybrid of everything.

Hey man! Fellow rassler!!!

So the issue is not always cardio. Cardiovascular endurance is only one gear in the transmission on the vehicle of kicking the shit out of your enemy...and make no mistake, friend...they are your enemy...for 6 min at least.

A concise overview of these systems:

Phosphagen/ATP system: absolute strength system. This is the system that you use to get one rep maxes and whatnot. This system can be trained about like any other weightlifting pursuit. Absolute strength is important in grappling. But we aren't going to talk about it...because there are plenty of threads about getting strong on here.

This system gases out in ~10 seconds.

Cheat codes? Take creatine.

How to train it? Just lift weights.

Glycolytic system: the endurance strength. This is most likely your problem. It uses carbohydrates and stored glycogen for energy and in return, saturates your muscles with lactic acid.

When the lactic acid builds up...it must be cleared or the muscle no longer is in an environment where it can pass protons around to function. The muscle literally stops working.

This is called metabolic endurance. It's why I spend quite a bit of my training time above 145bpm. It eventually makes your body more efficient at clearing lactic acid so that you can continue to work at a high strength threshold.

Typically this system supplies high level energy bursts of ~10-90 seconds.

Cheat codes? Take a little sodium bicarbonate, and I do mean little (or you'll shit the mat), before you roll...old wrestler's trick. Assess your tolerance at home. It will help buffer the blood against the lactic acid and keep this energy system engaged for a few more bursts of strength. Some studies have said it's bullshit...but my performance on an ergometer convinced me it's effective.

How to train it? You have to suffer. You must do lots of HIIT. You need to learn to be able to operate at 145-160+bpm and be able to think and problem solve.

On a side note: you need to roll a lot...playing your guard. Get your frame game right and don't panic... catecholamine response to being claustrophobic destroys any potential to keep fighting.

The oxidative system: aerobic endurance. The ability to process oxygen and fats, with less carbohydrates than other systems, into ATP.

This is what it sounds like and is probably covered in depth on some runner's forum somewhere.

Cheat codes? Get comfy shoes.

How to train it: do a shit load of it. I do 20 miles a week. It fucking sucks. Especially if you're heavy.

There are a few special tips and tricks, like doing zercher squats for the most monstrous underhook game known to man...to doing Turkish get ups to perfect a technical stand-up under pressure and weight.

I doubt any specific program will cover everything you need, but focus on improvement of each one of these systems and you'll get better.

I love talking grappling and wrestling training, so if you want to chat about it more, I'd certainly be glad to toss ideas around.

dk8594 · Jul 17, 2022

I went to a Relson Gracie seminar and someone asked him what kind of workout they should do for BJJ. He responded with;

“ you are not out of breath because you are out of shape. You are out of breath because your jiu jitsu is bad. If you want better jiu jitsu, don’t work out. Do more jiu jitsu”

Some truth to that.

MetatronTurtle · Jul 17, 2022

silvereyes87 said:
Nice. Never done 531 before myself

It's mainly because originally, it's meant for athletes. So it can be done pretty barebones to provide some weight room to build strength slowly without detracting from training/recovery for your sport. Also it's more of a framework rather than a strict program so you can adjust it to suit your needs. Conjugate might also be an option but that'll be much more self-regulated.

silvereyes87 · Jul 17, 2022

Joliver said:
Hey man! Fellow rassler!!!

So the issue is not always cardio. Cardiovascular endurance is only one gear in the transmission on the vehicle of kicking the shit out of your enemy...and make no mistake, friend...they are your enemy...for 6 min at least.

A concise overview of these systems:

Phosphagen/ATP system: absolute strength system. This is the system that you use to get one rep maxes and whatnot. This system can be trained about like any other weightlifting pursuit. Absolute strength is important in grappling. But we aren't going to talk about it...because there are plenty of threads about getting strong on here.

This system gases out in ~10 seconds.

Cheat codes? Take creatine.

How to train it? Just lift weights.

Glycolytic system: the endurance strength. This is most likely your problem. It uses carbohydrates and stored glycogen for energy and in return, saturates your muscles with lactic acid.

When the lactic acid builds up...it must be cleared or the muscle no longer is in an environment where it can pass protons around to function. The muscle literally stops working.

This is called metabolic endurance. It's why I spend quite a bit of my training time above 145bpm. It eventually makes your body more efficient at clearing lactic acid so that you can continue to work at a high strength threshold.

Typically this system supplies high level energy bursts of ~10-90 seconds.

Cheat codes? Take a little sodium bicarbonate, and I do mean little (or you'll shit the mat), before you roll...old wrestler's trick. Assess your tolerance at home. It will help buffer the blood against the lactic acid and keep this energy system engaged for a few more bursts of strength. Some studies have said it's bullshit...but my performance on an ergometer convinced me it's effective.

How to train it? You have to suffer. You must do lots of HIIT. You need to learn to be able to operate at 145-160+bpm and be able to think and problem solve.

On a side note: you need to roll a lot...playing your guard. Get your frame game right and don't panic... catecholamine response to being claustrophobic destroys any potential to keep fighting.

The oxidative system: aerobic endurance. The ability to process oxygen and fats, with less carbohydrates than other systems, into ATP.

This is what it sounds like and is probably covered in depth on some runner's forum somewhere.

Cheat codes? Get comfy shoes.

How to train it: do a shit load of it. I do 20 miles a week. It fucking sucks. Especially if you're heavy.

There are a few special tips and tricks, like doing zercher squats for the most monstrous underhook game known to man...to doing Turkish get ups to perfect a technical stand-up under pressure and weight.

I doubt any specific program will cover everything you need, but focus on improvement of each one of these systems and you'll get better.

I love talking grappling and wrestling training, so if you want to chat about it more, I'd certainly be glad to toss ideas around.

This was tonight's workout. My average heart rate was 163. After I was done with that I ran a mile on the treadmill. I'm gonna add creatine to my regiment. I totally forgot about the energy it gives in those 1st few seconds. Comfy shoes is right. I went to a running place called fleet feet where they studied my feet and gait. They set me up with some brooks and inserts for my flat footed ass. I competed the tactical games couple months agi and prepped for it for it so I'm actually in ok shape right now at 220. Goal is to cut and compete at 199 in naga.

silvereyes87 · Jul 17, 2022

btw Jol. Now that doc has been gone. Zilla is gone gone. I'm really glad you're around still for the scientific talk man .

Joliver · Jul 17, 2022

silvereyes87 said:
This was tonight's workout. My average heart rate was 163. After I was done with that I ran a mile on the treadmill. I'm gonna add creatine to my regiment. I totally forgot about the energy it gives in those 1st few seconds. Comfy shoes is right. I went to a running place called fleet feet where they studied my feet and gait. They set me up with some brooks and inserts for my flat footed ass. I competed the tactical games couple months agi and prepped for it for it so I'm actually in ok shape right now at 220. Goal is to cut and compete at 199 in naga.

Excellent work. Point number 1)...at your size and whatnot, you'll kill the NAGA bros if you're in any kind of shape. Gi, nogi...don't matter.

#2... excellent on the shoes. I went to a running place after I quit powerlifting and it opened a new world for me. No pain...but new damn running shoes every 6 months. Pricey shoes.

#3...I forgot to mention do upper and lower HIIT cardio...but I see you're doing just that. Very wise. Lot of people do tons of lower body work and wonder why their arms are so tired.

I'm sure you'll crush NAGA. But to take absolute, the tournament can be grueling. Lot of damn fighting. And you can't fuck off because it's single elimination until the semis. So if you go for the absolute...you will need all the cardio.

Big dudes always suffer from cardio issues. Lots of muscle...lots of energy required. But, if you're training like you are, no doubt you'll be fine.

silvereyes87 said:
btw Jol. Now that doc has been gone. Zilla is gone gone. I'm really glad you're around still for the scientific talk man .

Thanks man! Good to see you back around too. There aren't too many of the old guard left...and the new guys are constantly leading some sort of popular uprising to have me killed.

Weight lifting for brazilian jujitsu

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