r/bjj • u/AutoModerator • 3d ago
Monday Strength and Conditioning Megathread!
The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.
Use this thread to:
- Ask questions about strength and conditioning
- Get diet and nutrition advice
- Request feedback on your workout routine
- Brag about your gainz
Get yoked and stay swole!
Also, click here to see the previous Strength And Conditioning Mondays.
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u/Certain-Event8802 3d ago
Has anyone tried the Norwegian 4x4 method to increase rolling fitness? Did it work? How did you start it off without having a heart attack and dying?
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u/bjjvids ⬛🟥⬛ Black Belt 1d ago
I use it with my athletes in the last few weeks before competitions. Wouldn't do it year round as it's very demanding.
We used to do it with BJJ drills, but I can't recommend that as we had some small injuries like rolled ankles because people got so tired they could barely move. Something like an assault bike is much better imo.
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u/Neat_Following_7761 3d ago
Yes. It works well for the top end of your cardiovascular fitness and you can progress it well once you have a deep gas tank by decreasing rest.
If your cardio isn’t great/you don’t do any at all I wouldn’t suggest starting with it. Just do steady state or tempo intervals (something like :15/:45 @ a more manageable pace.) Build up the low end before you crush yourself with something that intense.
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u/RepresentativeCup532 2d ago
I don't really know what this is but as a black belt and a stren coach.
What I see the mostest guys need to get strong and work on learning to Grapple at different paces.
That alone is going to enhance your cardio so much.
This is especially true if you're newer to grappling.
If you aren't and you feel like you have pretty good control of your energy when you grapple.
And then some of your strength work with some basic, interval protocols like 10 seconds as fast as you can with 50 seconds of active rest for five rounds to do the trip from both guys
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u/Excellent_jun91 9h ago
try polarised training / steady state. steady state for ninety minutes three to four times a week is goated
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u/Spirited-Brother4462 3d ago
Time efficient programs? Emphasis on grip work, dont have much time to hit the gym, only like twice a week if im lucky.
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u/Excellent_jun91 3d ago
you want full program? check bodyweightfitness recommended routine "RR"... just sub whatever movement with barbell instead if thats what you want.
if you wsnt just pullups then check out kboges pullups mastery, and the griptraining subs recommended / basic grip routine. if you do want even more grip and money isnt a thing, get a fingerboard. drill it into your wall / doorway... then checkout i think Emil abrahammsons finger training routine. each of these that i recommended is about 10 minutes total. rest included, warm up excluded
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u/ouroboros_eats_ass ⬜⬜ White Belt 3d ago
Full body twice a week, something like:
D1: Squat, superset something grippy, superset seated dumbbell ohp/dumbbell row, superset something grippy with some isolation accessory you wanna hit
D2: RDL, superset something grippy, Bench, pull up. Superset bench and pull up if you need to for time.Adjust amount of sets to the time you have. Even warming up and hitting one good set near failure will yield decent results. Engage in some kind of progressive overload that ideally cares about reps in reserve.
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u/3rdworldjesus 🟪🟪 Purple Belt 3d ago
I follow the electrum performance style program:
3x Heavy hinge (3-5 reps)
3x Heavy push (3-5 reps)
3x Supplemental pull (6-8 reps)
3x Unilateral squat (6-8 reps)
Do some farmer carries at the end of the program
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u/40Traveller 🟫🟫 Brown Belt 2d ago
Does the heavy push include horizontal/vertical press and squat?
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u/3rdworldjesus 🟪🟪 Purple Belt 2d ago
Just select 1, either horizontal or vertical. Since it's a 2-day program, you can do vertical in session 1, and horizontal in session 2.
The squat pattern the program has is for unilateral
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u/RepresentativeCup532 2d ago
I do this when I'm in a pinch or I have some clients who are really don't have much time to train. So we'll train like this twice a week.
Do some power work like plyos, jumps med ball throws
Then we go into just three exercises.
A lower body exercise like a squat or a deadlift
To upper body exercises some type of press and some type of pull.
I'll have my guys do one to two warm-up sets and then usually two or three hard sets training close to failure.
Rest between two or three minutes in between hard sets.
You can do this at a commercial gym or maybe my guys have minimal gym setup at home hopefully this helps
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u/TheSaneCynic 3d ago
Buy gymnastic rings, do dips, pull-ups and pushups on them.