The Importance of Team Chemistry

In Brazilian jiu jitsu (BJJ), you compete as an individual, but train as a team. Building a team starts with getting to know your students and understanding their motives.

In team sports, coaches strive to build chemistry – a term used to describe the bond or interaction each individual has on the team. A team with good chemistry is often able to beat other teams that look better on paper. In BJJ, the chemistry of a team is built by creating a training environment where students work together regardless of their reasons for training. Nothing destroys a training environment more than individuals who think they are more important than their teammates.

Below is a list of the most common reasons people start training. Do you see anyone you recognize? Understanding what drives a teammate to train is the first step to motivating him or her and fostering a fantastic group dynamic.

Face 1: The Competitor

Competitors are drawn to BJJ because they want to compete. Maybe they were former athletes who want to keep the competitive nature alive. Other competitors may have started BJJ with no experience in other sports. Maybe they saw BJJ online or in the UFC, or have a friend who is training. More often than not, they are starting at an age that will allow them to keep up with the physical demands of training.

With both of these groups, the desire for competition is the common link. Competitors are the ones who push themselves and spend a lot of time outside of class drilling and conditioning. Having competitors in a gym is great because they bring exposure and apply new techniques from competition. Those new techniques can be used to expand the games of everyone else in the gym. But no one becomes a world champion without excellent training partners.

Team Building Tip

Competitors train with a high level of intensity all the time. The competitors in the gym can easily intimidate a student who is not a competitor. The role of the non-competitor is just as important as the competitor for team building. Non-competitors need to understand their role in helping competitors improve. Most competitors understand not everyone competes and are not out to prove a point. Push them and the whole team gets better.

If you are a competitor, it’s your responsibility to bring the level up for everyone on the mat. Push those around you to become better. This creates a nice team environment where everyone is trying to improve.

Face 2: The Student Who Wants to Sweat

Some students train just for the workout. Many of them tried other forms of exercise before, but they either got bored or stopped seeing results. These students want to come to class and burn off some calories in a fun way. BJJ does a great job in achieving that goal while also creating a sense of community.

Training in a group can help these types of students stick with the sport. The student knows if they don’t show up, other members are going to notice. I’ve seen students who start because of the support and end up competing in BJJ.

Team Building Tip

Every student on the team is important. Take time to reach out to a teammate who seems to be struggling to make it to class. Your teammates may be dealing with life issues that are getting in the way of training. Let them know you are there to support them if they need it. Sometimes that is all it takes.

Face 3: The Mental Chess Player

BJJ has been called “human chess” for a reason. It is just as challenging mentally as it is physically. Some students are looking for mental stimulation. BJJ is so complex that even the smartest students will find it challenging.

Take the armbar for example. A short, stocky person’s armbar is going to be slightly different than a taller person’s technique. The variations are limitless. The student looking for the mental challenge needs to think of each technique as a puzzle to get the most of his or her experience.

Team Building Tip

Use the creativity and intelligence of your teammates to solve any issues you may be experiencing in your game. Maybe they have a different way of doing an armbar or figured out a defense to the triangle that has been working for them. Share that information with others and the team will be stronger.

Face 4: The Self-Defense Student

The self-defense aspect of BJJ is a big motivating factor. Maybe a person had an incident that required use of self-defense, or perhaps he or she wants to build confidence. Either way, many students look at BJJ as a form of self-defense. Not all academies offer training in self-defense techniques, but that doesn’t mean BJJ is not a good form of self defense. For example, the mount is great for control. On the flip side, learning to escape the mount is an important piece in any self-defense program.

Learning how to control and escape positions is also beneficial to these students. BJJ is one of the few martial arts you can train full speed. I can’t think of a better way to practice your technique than in a position where someone is trying to resist.

Team Building Tip

Training in specific self-defense scenarios develops the team. Often you will hear other students motivating and pushing each other during this type of drilling. Controlling good positions and escaping bad ones is an overlooked aspect of BJJ. A new student who is forced to play on the bottom of side control will quickly learn strength is not the answer. You can take your best competitors, tire them out, and ask a new student to hold them in side control, and the new student will cause some problems. The new student learns how to control, and the more advanced student learns how to escape. Both people benefit, as does the team.

Conclusion

BJJ is a diverse sport. Taking the time to understand why your students and teammates are there is a key factor in building team chemistry that allows each individual to achieve what is seemingly impossible. Building a team isn’t just about the competitors. It’s about each individual who contributes to the overall goal of the academy. No matter where you train, the goal of a good BJJ academy is the same – to teach its students. That is not possible without a strong team.

More Like This:

• The Journey to a BJJ Black Belt: Look Back to Move Forward
• What Color Is Your Dojo?
• How to Choose the Right BJJ Coach for You
• New on Breaking Muscle Today

Photos courtesy of Dan Halpin.

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Recently I talked with with some of the students at New Breed Training Center after a class I was teaching. Upon hearing the questions and seeing the hunger for knowledge about Brazilian jiu jitsu, I couldn’t help but think about what it was like when I was the new student. I wondered what I would have done differently if I could go back.

“No matter how difficult the road may seem at times, follow the advice of others who have worn the path.”

However, I am just one tiny piece of the Brazilian jiu jitsu community. So I figured I’d ask those around me the same question: What do you know now that you wish you knew when you were a white belt? I asked a variety of Brazilian jiu jitsu practitioners: black, brown, purple, and blue belts. My goal in this article is to take their advice and provide you with some helpful tips to set the foundation for a long, healthy Brazilian jiu jitsu journey.

1. Consistency and Mindset Are Key

There is a common saying in the Brazilian jiu jitsu world: “Leave your ego at the door.” But in order to leave your ego at the door, you need to actually show up. You won’t get good at Brazilian jiu jitsu unless you are consistent. You’re better off training two days a week for years than four days a week for a few months.

Brick Welch, Brazilian jiu jitsu black belt and instructor at Team Redzovic, shared a simple motto he uses to emphasize the importance of showing up. He always tells his white belt students, “Good things happen if you stick with jiu jitsu.”

Brick is not the only one who feels that way. Mike Cimmarusti, Brazilian jiu jitsu black belt and owner of Illinois Grappling Club, shared a similar thought process. Mike’s advice was to come to class ready to learn, not compete. The difference is the mindset. Both Mike and Brick agreed that you have to learn as much as possible. Brick suggested becoming a fan of the sport, and Mike suggested watching videos and learning from as many sources as you can.

2. Remember Jiu Jitsu Is a Team Sport

Brazilian jiu jitsu appears to be an individual sport, but it is best looked at as a team sport. Without training partners, you cannot get better.

“[G]etting better is not just about you. It’s about helping the people around you.”

Danny Midell is a Brazilian jiu jitsu black belt and instructor at New Breed Training Center. He shared an important insight about the relationship between you and your team: getting better is not just about you. It’s about helping the people around you. His advice to new students was to be a good training partner.

3. Don’t Neglect Aspects of Your Game

When you first start training, there is a lot to take in. Often you will find yourself wondering why you are learning what you are being taught. That question is often asked when it comes to learning takedowns.

Mark Vives, head instructor and owner of New Breed Training Center, said looking back he would have spent more time learning takedowns – either judo or wrestling. Matches start on the feet, and it is easy to see how uncomfortable some competitors are in the stand-up game. Mark suggested to start learning takedowns early and learn how to combine different takedowns.

4. Train Smarter

Everyone who has trained Brazilian jiu jitsu for a long period of time has over-trained at some point. The longer you train, the harder you can push yourself, and that means you need more recovery time. Most people think the longer and harder you push yourself, the less recovery you need.

Mark Vives told me he wishes he would have learned about proper training and nutrition earlier in his BJJ career. This is an often-overlooked aspect of the game. In order to reach the level of black belt, you need to spend years on the mat. If you are new, spend some time learning how to train both on and off the mat.

Carlos Archila, a Brazilian jiu jitsu brown belt and owner of Lake County BJJ, talked about the importance of drilling and specific training. He explained that drilling sessions are perfect for the days you want to get some training in but your body is a little beat up. Training specific positions is another great option because it takes away some of the unknown variables. Pick a position, set some rules, and train. For example, you could practice a guard drill, where one person starts in closed guard and the other simply works to get out. This type of drilling is great for improving weak areas of your game.

A Different Perspective

The longer you train, the easier it is to lose sight of what it took to reach a high rank in Brazilian jiu jitsu. I asked a number of purple and blue belts of various ages the same question to see if there were any dramatic differences in answers. Surprisingly, there was barely any difference.

• Mike Leighton, Brazilian jiu jitsu blue belt, suggested new students have an open mind. While your instructor may show you one way to do a technique, try to make it your own.
• Marcelo Corpuz, a Brazilian jiu jitsu purple belt, said he would tell new students to focus on the fundamentals and work transitions when rolling, instead of holding a position for a long time.
• Brian Pufundt, a Brazilian jiu jitsu blue belt, told new students strength does not matter. He advised them to focus on the technique and not to worry about your belt color.
• Matt Leighton, Brazilian jiu jitsu purple belt, told new students to stay on the mat. “Focus on building up mat time in the beginning and everything will come in time.”

Conclusion

The Brazilian jiu jitsu journey is long and filled with peaks and valleys. No matter how difficult the road may seem at times, follow the advice of others who have worn the path. Be consistent, train smart, don’t neglect parts of your game, and you will be just fine.

More Advice for Beginners:

• What Every Beginner Should Know When Starting BJJ
• The 5 Phases Every BJJ Newbie Has to Go Through
• Advice for BJJ Beginners – From BJJ and MMA Pros
• New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

Photo 2 by By Iliyas Hafiz Wikimedia Commons.

Photo 3 courtesy of Breaking Muscle.

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But if you approach rolling with the mindset of, “How many people can I tap out,” then you are going to end up with a short and unsuccessful BJJ career. Rolling is not about how many people you “bat” or the number of points you score. It’s about improving.

Making improvements and leaving the class better then you did when you walked in requires you to have a training goal. For both new and experienced students, goal setting is important. Here are my top suggestions for setting goals for your BJJ training sessions.

Setting the Tone

Before every class, take a few minutes to reflect on what you want to accomplish. Students tend to rush into the academy after a long day at work, change into their gi, and start to socialize or just hang out until class begins. Instead, try this: before you step inside the academy, set your goals for the class (more on the types of goals you can pick below).

After you pick your goals, get an idea in your head of what it would look like to accomplish each one. How do you know when you’ve accomplished your chosen goal? Once you determine that criteria and it is met, then you can move on to another goal. Keep this information written down somewhere in a notebook or electronically, whatever works best for you.

“After you pick your goals, get an idea in your head of what it would look like to accomplish each one.”

It is okay to stick with the same goals for a long period of time. I’m about to share some ideas on potential goals, and you will see there are many types. But most of them are not going to be accomplished in one training session.

The Practice What You Just Learned Goal

This goal works well for all belt levels, including students who are brand new. If you are new, you may feel like you do not know what to do during rolling. Most classes focus on one or two techniques. But despite the fact we spend the first half of class learning the technique, when it comes time to roll we often do not try what we just learned.

Instead, set a goal to attempt the techniques you learned in class during rolling. This helps reinforce what you just learned. If you can pull off the technique in a class full of people who know what you are going for, then your technique and timing is going to improve.

The Positional Improvement Goal

For example, if you have a hard time escaping the mount or passing guard, your goal would be to focus on that particular aspect of your game. When you are rolling, try to put yourself in a position where you have to work on a specific area of your game. If you never get in a bad position or work on positions that are challenging, then you will be without a full arsenal of weapons when someone puts you in that position during a tournament or in rolling. It’s easy to work on your strengths, but the best practitioners work on their weaknesses.

The Physical Improvement Goal

This one is often overlooked and is a great place to start for new students. When you have been training for a while, you often forget how physically challenging BJJ can be. Many new students find it difficult to just complete the warm ups. So, having a goal that focuses on one or two aspects of the physical part of BJJ can be beneficial.

There are many physical goals you can pick from, but here are a few of my favorites:

• Roll every other round during sparring.
• Pick a goal of how many rounds you want to do, in a row or total, and try to get that number.
• Work on your “base” if you find yourself getting swept easily.
• Work on not getting swept from the guard, specifically.
• Pick a physical component of your game that needs improvement and go for it.

Think about your strengths, weaknesses, and techniques, and you can see that the potential goals for physical improvement are endless.

The Technical Improvement Goal

This works best for more experienced students. We all have something to work on. Pick one or two techniques from a few different positions and attempt them during rolling. An example goal list for a training session may look like this:

• Open guard – work knee slide pass
• Closed guard bottom – work triangles
• Side control top – work Kimura attacks

Keep in mind, these are not the only attacks you will be going for during class. They are just the main techniques you are going to work on.

I find this approach works best over the long haul. Some of the best people I have rolled with stick to the same techniques over a long period of time. They practice these techniques until they decide they do not want them as part of their game or they have worked them enough to move on to practicing other techniques.

“It’s easy to work on your strengths, but the best practitioners work on their weaknesses.”

If you look at the top BJJ competitors, they all have a few techniques they are good at and can execute on everyone. One of the surprising benefits of picking a few techniques to work on is that when you stick to the same techniques for a long time, people may start to know what you are going for – then, when you can still pull it off, then you know you have it down.

Bringing it All Together

Brazilian jiu jitsu may appear to be random movements. But the truth is most of those movements are calculated and developed over many years. The best competitors were not born knowing BJJ. They spent years focusing on specific goals to get them to the point where their game looks effortless. No matter where you are in your BJJ journey, you are no different. Set a goal for your training and you will be ahead of those who do not.

More like this:

• 4 Steps to Increasing Strength to Weight Ration for BJJ
• How to Maximize BJJ Training With Minimum Time
• Free Strength and Conditioning Workouts Designed for BJJ
• New On Breaking Muscle Today

Photos courtesy of Ana Nieves.

The post Set Goals to Amplify Your BJJ Class and Give Your Training Direction appeared first on Breaking Muscle.

Maintaining Balance

Teaching BJJ has given me the opportunity to observe students of different skill levels and athletic abilities learn the same skill. What I have noticed is how many students struggle to maintain balance when going from the ground to standing. Few sports require this of an athlete, and it is also not common in most training programs.

Opening the guard requires the maintenance of posture while changing body positions and overcoming the resistance of the opponent. In other words, the person in the top position of closed guard has to change positions and open the legs of the opponent while not getting swept or submitted. But for many, changing positions from the ground to standing is difficult enough on its own without all those other complications. I have seen many students struggle to maintain balance when trying to stand up in the guard when resistance is only minimal.

“If you are doing any additional strength and conditioning work, these exercises can be added into that program.”

This observation led me to find and create exercises specifically for this issue. Some may argue the importance of strength in BJJ, but if an athlete does not have the strength to go from the ground to standing on his or her own, then he or she is going to struggle when faced with an opponent.

Guard Strengthening Exercises

The exercises shown below are not designed to replace BJJ training. They should be used as a supplement. Exercises can be done before or after training or as a stand-alone workout. If you are doing any additional strength and conditioning work, these exercises can be added into that program. Each exercise places a slightly different angle of resistance on the body. Pick one or two of them and complete for reps or time.

For example:

• 3 sets of 8 to 10 reps or perform each exercise for :30 and rest for :30 between each
• Repeat 3 or 4 times

There is no right or wrong way to do these – just pick one that works for you.

Here are my go-to exercises to improve your strength and stability while opening the guard:

Exercise 1: Stand Up With Resistance Hanging From Belt

1. Tie a kettlebell or loop a plate to the front of your belt.
2. Start on your knees in good posture, as if you were in the closed guard.
3. Step up with one leg making a ninety-degree angle with your hip and knee.
4. Stand all the way up while maintaining an upright torso.
5. Reverse the position by placing one knee on the ground, then the other.
6. Repeat for desired number of reps or time.

Exercise 2: Guard Stand Up With Resistance Band

1. Attach a rubber band to a wall/pole and slide other end around your chest near the armpit.
2. Face the band and walk back until the desired amount of tension is created.
3. Maintain tightness throughout the trunk as you move.
4. Lower one knee to the ground forming a ninety-degree angle at the hip and knee of the opposite leg.
5. Lower the other knee to the ground.
6. Reverse directions to the standing position by stepping one leg up then driving through with the opposite side.

Exercise 3: Kettlebell Rack Position Stand Up

1. Start on both knees holding one or two kettlebells (one kettle ell in goblet position or two in front rack).
2. Step up with one leg forming a ninety-degree hip and knee angle.
3. Maintain a tight torso stand up.
4. Walk a few steps forward and backwars.
5. Lower one leg then the other.
6. Repeat for desired reps or time.

The Benefit of Guard-Opening Specific Exercises

Learning how to open the guard is difficult. It becomes even more difficult when you lack the strength and balance to execute the foundational movement on its own. It does not matter if you are new to BJJ or looking to improve your strength. Adding some guard-opening specific exercises to your training program will benefit you.

Check out these related articles:

• How to Train Strength for Closed Guard, Open Guard, and Passing the Guard
• A Work in Progress – Options From Top Half Guard
• How Bad Posture Can Ruin Your BJJ Game and 3 Drills to Fix It
• What’s New On Breaking Muscle Today

Photo 1 courtesy of Breaking Muscle.

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1. “What is the best strength and conditioning program for Brazilian jiu jitsu?”
2. “How should I cut weight for a tournament?”

The two questions are different in subject matter, but the answers can be arrived at through the same thought process.

In fitness and BJJ, there are many relationships that are missed. I am not talking about the relationships you build with your teammates. I am referring to the relationships in a training program.

Relationships with your teammates is one thing – your relationship with training is completely different.

On the surface, these relationships seem obvious, and yet most people choose to ignore them. But understanding these elements and applying them will go a long way when answering those two most frequently asked questions.

Relationship 1: Volume to Intensity

Volume is the amount of work being done. Using the bench press, for example, if you perform 3 reps using 100lbs, your total volume for that set is 300lbs. You can also add up the total number of reps for each exercise as another method of calculating volume.

Intensity is the level of difficulty of your work. A sprint would be a high intensity activity while walking would be low intensity, to illustrate the two extremes.

“In the context of BJJ, if you are training at a high intensity, then the amount of training time needs to be scaled back.”

The more volume you do in a workout, the lower the intensity needs to be. In the context of BJJ, if you are training at a high intensity, then the amount of training time needs to be scaled back. If you are just flowing or practicing light drills, you can increase your training time. The harder you train, the shorter your sessions should be.

Relationship 2: Strength and Conditioning to Brazilian Jiu Jitsu

A mistake I see people make is doing too much of both. As a BJJ practitioner, the majority of your time needs to be spent on the mat. Strength and conditioning does not replace BJJ. It is just there to help.

Therefore, the relationship between strength and conditioning and BJJ is an inverse one, just like with volume and intensity. The more time you spend on the mat, the less time you should spend in the gym. If you train BJJ four or five days a week, you only need one or two days of strength training.

Your time on the mat is the most important element of your training.

Some people find it difficult to get to the academy more than two days a week. If that is the case, then the number of their strength and conditioning days should be higher. Someone training BJJ twice a week can handle three days of strength and conditioning workouts. If a change occurs and the number of BJJ sessions increases, then the number of strength and conditioning sessions should decrease.

Relationship 3: Nutrition and Training

Most BJJ practitioners understand the importance of eating well and proper hydration. Despite this, many make a big mistake every time they cut weight for a tournament.

“Having healthy relationships are important for success. Bad relationships can do the opposite and cause stress and failure.”

As it gets closer to a competition, BJJ practitioners push their bodies harder than ever – they train longer and harder. At the same time, they cut back on their food and water. When they are training the hardest, they are eating the least. This is an inverse relationship that will end up costing you. Most competitors I know feel beat up and drained the day of a competition due to all the training and undereating. On the day they should perform their best, they feel their worst.

Instead of undereating and overtraining the weeks before a tournament, follow a proper tapering program that allows your body to feel its best on tournament day. As you get closer to a tournament and taper your training volume, your nutrition can be tapered, as well. Since you will not be training as frequently, calories can be safely reduced.

Conclusion

Having healthy relationships are important for success. Bad relationships can do the opposite and cause stress and failure. The same is true for the relationships seen in training. Volume versus intensity, strength and conditioning versus BJJ training, and nutrition versus cutting weight are all relationships that, when monitored appropriately, can help you become successful.

Check out these related articles:

• Stay Injury Free – GPP vs SPP for BJJ Athletes
• How Conditioning, Mobility, and Recovery are Essential to BJJ
• Why Does BJJ Make Me So Tired?
• What’s New On Breaking Muscle Today

Photos courtesy of Breaking Muscle.

The post How to Adjust Your Training Variables to Reach Your BJJ Goals appeared first on Breaking Muscle.

You have done everything. You’ve trained hard and have been on fire in the gym. But, despite all the training, you just don’t feel physically ready to compete. Your legs feel tired and you’ve been in a bad mood all week.

And now it’s game day. Where did your preparation go wrong?

A Common Mistake

The mistake you made is the same one many competitors make. You did not properly taper your training. Your goal is to peak at your tournament, not in the gym the week before. Tapering gives your body the chance to fully recover from all the hard training you have been doing leading up to the tournament.

Tapering before a tournament is the most important and difficult phase of training. But it doesn’t have to be a mystery as to whether it will be successful, as long as you have a plan to follow. To perform your best, your plan needs to build a base, adjust your training, and refine your nutrition.

General Peaking Rules

Before getting into the specifics of peaking for a tournament, you need to understand five basic rules when it comes to peaking.

1. Most of your time should be spent building a big base, or GPP.
2. Only peak for your main tournaments. Another way to look at is plan to peak for the tournaments that mean the most to you.
3. Start to adjust your training four to six weeks out by decreasing volume and increasing intensity.
4. Two weeks before the tournament, you will further adjust intensity and volume.
5. Nutrition must be consistent with some minor adjustments.

1. Build a Big Base

Peaking starts months before a tournament by building a big base. Many grapplers overlook the importance of general physical preparedness (GPP). The more GPP you have, the bigger engine you have created. GPP exercises are general without specific movement patterns that mimic your sport. Pull ups are an example of a GPP exercise. Pull ups using a gi are an example of specific physical preparedness (SPP).

“If your opponent cannot keep up with you, then he or she will be using more energy than planned and get tired sooner (and before you do). Starting your taper taper with a high level of general fitness will give you the edge in competition.”

Most grapplers spend a majority of their time on SPP. But building a big GPP base allows your peaks to be higher. The goal is to have your pace in the tournament be higher than your opponent’s. If your opponent cannot keep up with you, then he or she will be using more energy than planned and get tired sooner (and before you do). Starting your taper taper with a high level of general fitness will give you the edge in competition.

2. Only Peak for Your Main Tournaments

BJJ has no off-season. Most sports have a traditional cycle – pre-season, season, off-season. But in BJJ, you may compete year round, and it is impossible to peak every weekend for the entire year.

Instead of trying to peak for every tournament, just peak for the most important tournaments to you. The rest of the time, compete in whatever events you want, but don’t worry about adjusting your training. This approach allows you to spend more time building that precious GPP.

3. Reduce Volume and Increase Intensity Four to Six Weeks Out

The last weeks before a tournament require careful planning. It is easy to overdo it during this time. You feel like you have to train hard all the time out of a fear you are not going to be ready to compete. But that mentality is what leaves competitors flat on tournament day. Of course you have to work hard. But that last month or so it’s more important that you work smart.

“The goal is to train less but with higher intensity. You want your training sessions short and intense.”

Four to six weeks before your tournament, start to reduce your training volume. Volume is the amount of work being done. There are many ways to reduce volume:

• Cut back on the number of days you train BJJ.
• If you train multiple sessions a day, reduce your sessions to one time a day.
• Cut back on the time spent on each training session.

There are many options to choose from, so make the best choice for your current training program.

At the same time volume is reduced, intensity should go up. Intensity is the effort you put in during your training sessions. The goal is to train less but with higher intensity. You want your training sessions short and intense. This adjustment should be made to your BJJ training and your off-the-mat strength and conditioning training.

4. Adjust Volume and Intensity Again Two Weeks Out

The last two weeks before a tournament you need to some make additional adjustments. Volume should be further reduced, but intensity kept high. At this point, strength and conditioning session should be no more than two sessions for the week, lasting only twenty minutes each.

At two weeks out, small adjustments to your BJJ training are required. You can still drill hard, but you should limit the amount. Rolling can be done at a lighter pace to keep movement and timing. These adjustments are mostly made to reduce injury risk from sparring. A good rule of thumb during this time period is two or three twenty-minute sessions per week.

“You have trained for months leading up to your tournament, but starting four to six weeks out the hard work should be done. It’s time to put that work on display.”

The final week, all of your off-the-mat training sessions should be done by Tuesday, assuming most tournaments happen on Saturday. If you are competing on a different day allow three days of rest before your competition. Two technical BJJ training sessions will be more than enough.

For the remainder of the week, rest and do light movement such as walking or slow technical drills with a training partner who will not give you too much resistance. These sessions should be thirty minutes or less. Allow for one day of complete rest on Friday before the tournament.

5. Don’t Forget Nutrition and Hydration

Ask four different competitors how they eat before a tournament and you will get four different answers. Nutrition is specific to the individual.

When you are training for a tournament, you do not want to change anything when it comes to the type of foods you are eating. The only adjustment that may need to be made is cutting back on the amount of food eaten depending on your weight class and your weight leading up to the tournament.

“Play around with what works for you, but keep in mind you need to perform. Too many competitors make dramatic changes to their nutrition before a tournament – to the detriment of their performance.”

Try to keep your water intake high. Many competitors who need to make weight reduce water intake. This works, but can have a dramatic effect on performance.

Play around with what works for you, but keep in mind you need to perform. Too many competitors make dramatic changes to their nutrition before a tournament – to the detriment of their performance. The best bet is to stick to what is working or has worked in the past.

Sample Training Program for a Six-Week Taper

• Six weeks out – 3 off-the-mat training sessions done at high intensity for 30 minutes. BJJ training should include sparring and hard drilling done at an intense level.
• Five weeks out – Same as week six.
• Four weeks out – 3 off-the-mat training sessions done at a high intensity for 20 minutes. BJJ training should focus on positional drills with high intensity and rolling at a moderate pace.
• Three weeks out – 2 off-the-mat training sessions done for 20 minutes at a high intensity. BJJ training should be hard positional drilling, technical drilling, and light rolling.
• Two weeks out – 2 off-the-mat training sessions done for 20 minutes at a high intensity. BJJ training should focus on technical drilling and some sparring at a controlled pace.
• Tournament week – 1 or 2 off-the-mat training sessions done for 10-15 minutes. These sessions can be something as simple as walking or sled work. Must be completed before Wednesday. BJJ training is light and technically focused on details and timing. Limit live rolling to reduce injury risk. Rest completely on Friday.

Conclusion

Do not leave your best efforts in the gym. You have trained for months leading up to your tournament, but starting four to six weeks out the hard work should be done. It’s time to put that work on display. By following a program to help you peak, your performance on tournament day will truly reflect all the hard work you have done.

More Like This:

• The 4 Biggest Mistakes Competitors Make at a BJJ Tournament
• Behind the BJJ Scenes: What It Takes to Run a Tournament
• 5 Lessons to Guarantee BJJ Tournament Success
• New on Breaking Muscle Today

Photos courtesy of Breaking Muscle.

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Everyone starts with a white belt. But comes next is the arguably one of the most important belts – the blue belt. A blue belt is more than a different color belt around your waist. It is a symbol that you have a basic understanding of BJJ positions and can demonstrate them. It also means you are no longer a beginner. You no longer have to line up at the end of the class. You are now the one other white belts turn to.

Time spent as a blue belt can be both frustrating. The ability to overcome that frustration and seize on the opportunities is what will make or break you. Here are some things you should consider to make your time at blue belt a productive and positive experience.

The Meaning of a Blue Belt

As a blue belt, you have a lot of responsibilities and opportunities. Blue belts are often the ones new students look up to when they first start training. It’s not that the instructor or other brown and black belts cannot be inspirational for new students, but the ranks of brown and black can seem far away, while a blue belt is the next step in a new student’s journey. When we earn that blue belt around our waist, we become leaders to many white belts.

“A BJJ belt can symbolize many things, such as time spent on the mats, skill, and competition experience – everything a new student lacks.”

A blue belt, by definition, has a certain amount of technical knowledge in every position. White belts will often ask blue belts for help and it is the responsibility of the blue belt to provide that help. But that doesn’t mean that you as a blue belt have to necessarily have all the answers. When I was a blue, peopled asked me questions I was not comfortable answering. I would show them what I do, but then also offer them other options.

New Expectations

I cannot explain why this happens, but when I rolled for the first time as a blue belt, it seemed everyone rolled a little harder than usual. Did my blue belt cause me to become a target? I don’t think that’s the reason, despite it feeling that way.

What I think happens is that people expect you to know more than before. Therefore, they roll a little harder. White belts want to test their skills and see what they can do. Upper belts want to keep blue belts humble and show them there is more to learn.

With Challenges Come Opportunity

The biggest opportunity and responsibility as a blue belt is to develop a game and learn how to put that game together. I did not realize this until I was past blue belt.

“Instead of being frustrated with this time, I say enjoy it. Enjoy the time you have as a blue belt to develop your skills. There is no rush.”

At white belt, we struggle to put techniques together. For example, a white belt may try to do a triangle from guard. When their opponent defends the triangle, the white belt struggles with a counter for the defense. A blue belt needs to learn how to string attacks together. That is, how to go from A to B, then maybe C, then back to A if needed. My instructor, Mark Vives, makes it a point to explain this concept to his students. I was given that advice from him when I was a blue belt and it still helps me to this day.

Stay Humble

The time spent as a blue belt can be emotionally challenging. A blue belt has enough knowledge and skill to test the upper belts. You might be able to submit some higher-ranking students, but this can lead to a false sense of security.

And on the flipside, when you are submitted by a white belt, you can become frustrated and think you are letting the school, your instructor, and even yourself down. But no matter what belt you are, there is nothing wrong with getting submitted by lower-ranking opponents. Keep this in mind: a blue belt knows enough to submit higher ranks, but is still accepting of getting submitted by lower belts.

An Imporant Stage

The time spent at blue belt is often the longest time a BJJ practitioner will spend at a single belt level. I personally believe the blue belt should be the longest belt leading up to black. I know students get frustrated, especially when they feel they are getting close to the purple belt. Unfortunately for some students, they never reach that purple. The amount of time spent at blue and the amount of work required to develop the skills necessary to become a purple drives them to quit.

Instead of being frustrated with this time, I say enjoy it. Enjoy the time you have as a blue belt to develop your skills. There is no rush. The longer you train, the more you will realize the belt is not the goal – it is about the journey. It is a journey filled with ups and downs, opportunity and frustrations. But it is the struggle to overcome the difficult times that makes someone successful in Brazilian Jiu Jitsu.

Because there is so much left to learn as a blue, you also have the greatest opportunity to build your game and help other students. All the frustrations and challenges are just part of the journey and, in the end, are what will make you successful.

Check out these related articles:

• Applying the Belt System to Life and Success
• On the Other Side of a Belt Promotion
• The Role of Ego in Jiu-Jitsu
• What’s New On Breaking Muscle Today

Photos courtesy of Breaking Muscle.

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Brazilian jiu jitsu itself is really no different. But in BJJ, we are not mixing different martial arts – we are mixing multiple energy systems. 

BJJ is a complex sport that requires the body to tap into its aerobic and anaerobic energy systems.

Anaerobic and Aerobic Exercise

Most sports or types of exercise can be divided into two categories: aerobic and anaerobic. Aerobic exercise is any activity that can be maintained continuously for a long duration, such as marathon running and jump roping. Anaerobic exercise looks like things such as sprinting or weightlifting. During anaerobic exercise, glycogen is used as fuel, and the exercise is intense enough to trigger lactic acid fermentation.

“An athlete with good anaerobic capabilities is going to find himself struggling without the proper aerobic conditioning.”

BJJ is one of the rare sports that requires both the aerobic and anaerobic energy systems. As with our MMA analogy, knowing or practicing only one aspect of the sport is going to result in poor performance. For example, an MMA fighter who does not box is not going to make it far. The same holds true for our BJJ training. An athlete with good anaerobic capabilities is going to find himself struggling without the proper aerobic conditioning.

Aerobic Exercise in BJJ

Aerobic exercise is a low-intensity activity done for long periods of time. During this time, the body taps into the aerobic energy generating process. Aerobic activities are normally done at 60-65% of the athlete’s maximum heart rate. In order to meet the energy requirements, the body relies on oxygen via aerobic metabolism. The most common examples of aerobic activity are long-distance running and cycling.

In BJJ, the time period of a match can vary from five to ten minutes. It is impossible for someone to sprint for five minutes. During a match, there are periods of time when it feels like a sprint, but these periods are short and then the pace is slowed. When the pace slows you are back in aerobic territory, and you are going to suffer without the right conditioning.

Anaerobic Exercise in BJJ

Anaerobic exercise is a short, high-intensity activity where your body’s demand for oxygen exceeds the oxygen supply available. Therefore, anaerobic exercise is not dependent on oxygen. Some examples of anaerobic exercise are powerlifting, sprinting, and interval training.

In BJJ, anaerobic energy is important for quick, explosive movements like what you experience in a scramble. Scrambles are short and fast, and this requires the support of the anaerobic energy system.

Assessing Your Needs

In order to be successful on the mat, you must train both energy systems, and the first step to doing so is an assessment. This can be as simple as taking a look at your current training.

Is there one area of your program that you feel is missing? For example, if you are always doing long duration, low-intensity sessions, then you know you need to add in some higher-intensity training. The best place to start is with the area you are lacking the most.

“The goal of both your anaerobic and aerobic BJJ training should be to gain muscular endurance in the specific patterns you will use on the mat.”

It is also important to keep your training in context. Your number one priority is BJJ. You are not a marathon runner; therefore, an aerobic workout for you will not look the same as the one for a runner. The longest match for a black belt competing in the IBJJF is ten minutes, and the shortest match is five. So, make sure you train for the appropriate “distance.”

The same approach holds true for anaerobic training. BJJ athletes are not training for track and field events. You do not need to spend hours sprinting. How fast you can sprint means nothing when you step on the mat.

There is one best way to prepare the body for BJJ – match the movements of the sport to your off-the-mat training. The goal of both your anaerobic and aerobic BJJ training should be to gain muscular endurance in the specific patterns you will use on the mat.

2 BJJ Workouts for Specific Energy Systems

Note: The workouts below are supplemental. That is, if you have time to do them, they are a great addition to your regular BJJ training. But they should never replace your time spent in jiu jitsu class.

Aerobic BJJ Training Session

• Time per round: 5-10 minutes (start at 5 and work your way up to 10)
• Rest: Rest for the same time as your round. If you work for 5 minutes, then rest for 5. If your partner is also drilling, then you can feed for him or her and this time period turns into active rest.
• Pace: Slow
• Total session time: 30-40 minutes

Option 1:

Choose one technique and drill it at a slow pace for the allowed time of the round. An example is working the same pass for five minutes straight, over and over again. You can pick the same technique and perform it for multiple rounds or change the technique with each round.

Option 2:

Choose a series of techniques and do them in a row. For example, knee slide pass to the back. Then, have your partner escape the back. Repeat that series for the allowed time all reps are done in a controlled manor at pace that is sustainable for the allowed time.

Anaerobic BJJ Training Session

• Time: 10-30 seconds per technique. Start with 10 seconds, then rest 10 seconds after each set. Work your way up to 30 seconds.
• Rest: Match the rest interval to your work interval.
• Pace: Fast
• Total session time: 20-30 minutes

Option 1:

Pick one technique and do it as quickly as you can for the allowed time. For example, drill triangles from closed guard for 30 seconds. Shoot as many triangles as possible. Then, rest for 30 seconds and repeat the same drill or choose another.

Option 2:

Combine two techniques. For example, start in side control, go to knee on belly, your partner pushes your knee, and you go for the armbar.

You Need Both

Brazilian Jiu Jitsu is a complex sport that requires the body to tap into its aerobic and anaerobic energy systems. To be fully prepared for this, make sure you include both aerobic and anaerobic training in your program. This will help you to build a larger engine, allowing you to train for longer and at a higher intensity. Not to mention you’ll be more prepared come competition day.

You’ll Also Enjoy:

• Why Does BJJ Make Me So Tired?
• Strength Training for Judo: Grip Training and Cardio
• The Truth About Conditioning for Brazilian Jiu Jitsu
• New on Breaking Muscle Today

Photo 1 by parhessiastes via Wikimedia Commons.

Photo 2 by Teraforming via Wikimedia Commons.

Photo 3 by By Lance Cpl. Scott M. Biscuiti via Wikimedia Commons.

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But after that first class, you no longer have to experience the pain and discomfort we all went thought on that first day of BJJ. Once that first day is behind you, what follows could change your life – just as it did for all of us who continue to train. But there is a mindset required for this opportunity to present itself. A mindset that asks you to let go of the past and remain a beginner for the length of your jiu jitsu journey.

Train Who and Where You Are Right Now

We all like to think we can still accomplish the same things we did when we were younger. A comment I hear frequently from new students is, “I used to be able to lift this much” or “I played this sport.” What you could bench in high school is great, but you can’t do that now. So, stop thinking that is going to help you or that you are going to get back to it. One of the biggest mistakes I see new students make is comparing their physical conditioning now to what they have done in the past. This type of mindset is going to cause nothing but frustration.

“Every class, including your first one, is an opportunity to learn. Don’t forget this as you move forward in your BJJ education, either.”

To get better at BJJ, you must let go of the past. Thinking about what you used to be able to do is going to get you hurt and set you back. Most of the new students I see at the gym are starting BJJ in their late twenties or early thirties. Many of them have not done anything physical for years. If they did, it was going to the gym to lift weights or run. Nothing is going to prepare you mentally and physically for Brazilian jiu jitsu except Brazilian jiu jitsu.

Always Learn as Much as You Can

At the beginning, there are no expectations. The instructor does not expect a new student to tap everyone out. You are not supposed to. Your only job is to learn. At first, the amount of information is going to overwhelm you, but that is normal. You are not expected to learn everything at once, just learn as much as you can. Every class, including your first one, is an opportunity to learn. Don’t forget this as you move forward in your BJJ education, either.

Be a Good Training Partner

Part of the learning process is understanding how to be a good training partner. You do not get better at jiu jitsu alone. You need your teammates. Your mindset during class is not all about you. You should be thinking about helping those around you get better. As a result of helping others, you get better, too.

Be Respectful

Each academy may have their own set of rules that students are required to follow. Part of the learning process is understanding those rules.

One of the common rules you will find in an academy is the requirement of bowing when you enter and leave the mat. Another common rule is that class starts and ends by lining up in order by rank. Higher belts are at the front of the line and lower belts follow. As a beginner, it is safe to assume that you will be lining up toward the end.

“Showing up to the gym again after a bad day is going to teach you more about yourself than anything else.”

The final rule that is important to understand is the training partner rule. Some schools do not want lower-ranking students asking higher-ranking students to roll. Other schools do not care. So, when you are just starting out and feel like you want to roll with the black belt instructor, asking may come off as disrespectful. Again, not all schools follow this, but it is important to know the rules of your school so you do not accidentally disrespect anyone.

And as you advance in your studies, don’t forget this mindset. You may visit another academy and their rules may be different. But you should continue to be respectful.

Keep Showing Up

Every day is a new training opportunity. There will be good and bad days. The key is to keep showing up. BJJ has the potential to change your life. But most people will never reach this point because they stop training before they truly understand this benefit.

There is no way to avoid bad days. They are part of the process. What is important is to keep training and trying. Showing up to the gym again after a bad day is going to teach you more about yourself than anything else. Do not let those bad days get you down, but instead, use them as motivation.

Conclusion

It takes a lot of courage to begin Brazilian jiu jitsu. And it takes the right mindset to stick with it for years. During your early stages of BJJ, forget the past, learn as much as you can, be a good training partner, and be respectful. Last, but not least, keep showing up. And don’t forget these rules as you continue to train.

Check out these related articles:

• What Every Beginner Should Know When Starting BJJ
• Tips for Choosing a Brazilian Jiu-Jitsu Academy
• A Guide for the Novice: Competing in Brazilian Jiu-Jitsu
• What’s New On Breaking Muscle Today

Photos 2 courtesy of Dan of Earth.

Photo 1 and 3 courtesy of David Brown.

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While the level of competition gets better each year, one thing I noticed more this year than in the past is the growth of the master divisions. According to the IBJJF, a master athlete is anyone over thirty years of age.

The large number of master level competitors got me thinking about longevity in BJJ. When I see someone competing who is over thirty, I always think, “What is that person doing that he or she is able to train for that long?” Actually, not only train for that length of time, but still have the physical capability to compete at a high level.

Longevity in BJJ is overlooked. Most of the attention is given to the young competitors trying to make a name for themselves. I argue that the competitors we should all pay attention to are the older, more experienced black belts. What have they done that helps them to train so successfully for so long?

Learn a BJJ Style for Longevity

In Brazilian Jiu Jitsu, styles can vary depending on the school, the instructor, and the student’s body type. It is ridiculous to think that someone tall and lanky can do an armbar the same way as someone who is short and stocky, right? But the fundamentals are the same, though some adjustments are required based on body type. Same with the school and instructor. You may walk into three different schools and learn three different ways to do an armbar from closed guard. Each way is slightly different, but the end result is the same – my opponent ends up in an armbar.

“If your goal is to have fun and learn something new every time you train, then you will be training for a long time.“

There are specific grips or hip movements that make up the fundamental principles of an armbar. The competitors who have been around the longest share similarities. They may compete for different teams and be in different weight classes, but what they all have in common is a simple game that focuses less on athletic attributes and more on technique.

As we get older, a BJJ style that relies on athleticism is not going to be as effective for us. Steve Maxwell, Saulo Ribeiro, Wellington Dias, Renato Tavares, and Royler Gracie are all very technical and play a simple game. The key to longevity is having a game you can execute at any age.

Tap Early, Not Late

Injuries are part of the game. Some injuries seem to pop up out of nowhere. I have seen people roll an ankle just by warming up. But injuries from not tapping or tapping late are avoidable.

No one likes to lose, but sometimes losing is the best thing. I see it all the time – a student gets caught in a submission that appears to be secure. Instead of tapping right away, he or she waits and tries everything possible to muscle out of that submission. When the student finally does tap, it is too late. Most of the time, the damage is done before the pain occurs. The younger athlete may be able to return to the mats quickly after an injury, but the older athlete is going to need more time.

Tapping to anyone is not a sign of defeat. When you tap, you get another chance to train. When I first started training, one of the higher belts told me, “You tap, you can train tomorrow. You don’t tap, you can train in six months.” It does not matter what rank someone is – if you are caught in a submission, tap, learn from it, and start again.

Pick the Right Training Partner

Staying on the mats requires the right training partners at the right time. Everyone has days where they feel a little off or beat up from a previous training session. As an older athlete, this is not the day to choose the new, younger student who is a former wrestler as your sparring partner.

Being selective about your training partner has nothing to do with skill. It has to do with safety. With the right partner, it is possible to roll safely, even if you are not feeling your best. When you are having one of those days, tell your instructor how you are feeling. That way, your instructor knows to only partner you with other students that he or she feels are safe for you. If your academy allows you to pick your own training partners, then the responsibility falls on you. Sometimes, the best thing you can say when someone asks you to roll is, “No.”

Supplemental Training

There is nothing that can replace BJJ training. Supplemental training is not going to make you better at BJJ. The focus of supplemental training is to repair the body from the damage it takes during BJJ and other activities. Supplemental training should balance the body in order to protect it from developing muscular imbalances and compensation patterns.

If you are spending more than three days a week on the mats, two to three days of supplemental training is plenty. Supplemental training should include strength training and mobility. You get plenty of conditioning during BJJ sparring.

Have Fun and Learn

Last but not least, have fun when you train. Training should be fun, even during the times when it seems like everything is going wrong. It takes a special person to go home with a smile on his or her face after having one of those days where you get your butt kicked. What is more important is that you leave with a smile on your face and feel excited for the next time you can get back on the mats.

“[W]e should all pay attention to are the older, more experienced black belts. What have they done that helps them to train so successfully for so long?“

If your goal is to have fun and learn something new every time you train, then you will be training for a long time. If your goal is to win every session, the chances of a long BJJ career are slim. That mentality is the one that makes you hold on and tap after it is too late or choose to train with someone you shouldn’t.

Athleticism for a Lifetime

Do you want to train BJJ for a few years or a lifetime? That is the question you need to ask yourself. Every decision you make will take you closer to or further from that goal.

If your goal is to train for a lifetime, simplify your game, tap early, pick the right partners, add in supplemental training, and have fun.

Check out these related articles:

• How Long Do You Want to Do BJJ? Training for Longevity
• Lineage and Longevity With Dan John
• Use Play to Become Fitter and Stronger for Longer
• What’s New On Breaking Muscle Today

Photos 1 and 2 couresy of David Brown.

Photo 3 courtesy of Shannon Khoury.

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As someone who has trained BJJ for a while, it is difficult to remember what it was like to be new. Over the past few days, while teaching classes at New Breed Training Center, I asked students what they wish they’d known when they started BJJ. Some of the questions below are from students who have been training less than a month. Others are from those with a little more experience.

For the students just starting out, the questions and answers below will help you gain an understanding of what it was like for others when they started training. For the more experienced, the questions offer an opportunity for us to reflect back on what it was like to be new.

What Is the Practical Application of the Warm Up?

Before this question can be answered, we must define what exercises are included in the warm up. This can vary depending on the school, but we will use what is typical of most BJJ classes.

Most warm-up sessions include specific BJJ movements, such as hip escapes, bridges, and breakfalls. There is typically also a movement drill with a partner, like a basic guard composition drill.

Warm-up drills serve two purposes:

1. They prepare the body for the specific movement patterns of BJJ. One of the hardest things for new students is learning how to use their body as one unit.
2. Warm-up movements are the foundation for technical work. An example is the bridge. The bridge is used to umpa someone from the mount, but it can also be used to sweep from the half guard. The grips and technical detail are different for the mount escape and the half guard sweep, but the bridge is involved in both.

Grappling also requires specific conditioning that can only be gained by grappling. Running develops muscular endurance for running, but not for BJJ. Drills are a great way to condition the body in the specific movement patterns of BJJ. And don’t worry – it is normal to feel tired during this part of class. It happens to everyone, including myself.

“For the first few months, everything is going to seem difficult and frustrating. Then, one day, things start to click.“

I remember my first few classes – I was gassed just from the warm up. I thought to myself, “But I am in good shape. I played football in college and was doing judo before I started BJJ.” But I struggled just like everyone else on the first day. I wish someone had told me how cardio-intense BJJ is.

How Important Is Every Detail of a Technique?

This question can have many answers since every instructor have his or her own opinion. In my opinion, every detail is important. But when you first start, there is so much going on that trying to remember every detail is going to be difficult.

If you are having a hard time learning techniques, start by getting the positioning down and a sense of how your body should feel in that position. For example, new students frequently struggle with the armbar from the guard. Often, this is because of the hip movement involved with getting into the proper position. So, a good place to start would be to focus on getting in the proper position first. Then, all the little details that follow will become easier.

How Often Should I Train?

When you’re new and excited about doing something new, it’s common to want to train every day, sometimes multiple times a day. We think doing think will get us better faster. Unfortunately, that type of thinking can manifest in the opposite result. BJJ is a marathon, not a sprint.

“[W]hen you first start, there is so much going on that trying to remember every detail is going to be difficult.”

Training frequency has to be specific for each student’s needs and goals. Training too often is not good, but training too little is not productive either. An optimal training frequency is one that can be maintained for a long time – and that may be different for each athlete.

The best way to determine the best frequency for you is to focus on your recovery. Ask yourself how many days a week you can train while fully recovering after each session. It is better to train two days a week for a year, than five days a week for a few months. The goal is to be in the sport for the long term. BJJ is not one of those sports where we get better at in just a few months. It takes years of training.

Conclusion

Everyone who trains Brazilian jiu jitsu has overcome the jitters and nervousness that come with the first day. For some, that same feeling may continue on for longer. It is important to know these feelings are normal.

For the first few months, everything is going to seem difficult and frustrating. Then, one day, things start to click. Sometimes this moment happens when you see another new student walk in and see the struggles he or she is going though – and realize you have come a long way.

If you are already an experienced practitioner, remember what it was like at the beginning. It is up to those of us with experience to welcome new students to the team and make them feel comfortable.

Check out these related articles:

• Drilling the Basics for BJJ Success
• Too Much BJJ Can Be a Bad, Bad Thing
• How Much Training Do Grapplers Need?
• What’s New On Breaking Muscle Today

Photos courtesy of David Brown.

The post What Every Beginner Should Know When Starting BJJ appeared first on Breaking Muscle.

Your mind has to be ready for anything your opponent throws at you. In addition, your body must respond to the input from your brain telling you to move in a specific way based on what you or your opponent is trying to do. The variations in movements that the body must perform during a match are perhaps the ultimate form of conjugate training.

The conjugate method, popularized by Louie Simmons of Westside Barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation (more on that in a moment). Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. In a sport such as BJJ, the body is forced to be strong in positions where most people are weak.

The Law of Accommodation

The law of accommodation is the main reason the conjugate method is remarkably effective. This law states that the response of a biological object to a given constant stimulus decreases over time.¹ Simply, if you perform the same type of exercise every day, your body does not produce the same response as it did when you first started. If you perform the same workout over and over again, your progress will eventually stall and even regress.

Applying the Conjugate Method to Your Training

Applying the conjugate method to your training does not have to be complicated. However, it is important to understand a two key terms:

1. Volume is the number of sets and repetitions performed in a workout. Another way to think about it is the amount of work being done.
2. Intensity is the rate at which work is done or the energy required.

“In a sport such as BJJ, the body is forced to be strong in positions where most people are weak.“

For a BJJ practitioner, there are two areas where you will apply the conjugate method. First is during your Brazilian Jiu Jitsu training sessions, and second is through your strength training sessions.

The Conjugate Method in BJJ Sessions

The first way to apply the conjugate method to BJJ training is to vary the body type of the person you are training with. Some days, choose a partner who is larger than you, while on other days, choose someone smaller.

Size can often determine the way a technique is executed. A larger training partner is going to create different angles and have different leverages than a smaller partner. Shooting a triangle on someone who is tall will require you to shoot your hips higher, while shooting a triangle on a smaller person may not require the same hip height.

In addition to varying your partners, also vary your training intensities. Rarely will you have to tell a BJJ practitioner to train hard. They are frequently training at high intensities. But adding some slower movements to your training is going to benefit your performance and health.

In any given week, you should include high-, medium-, and low-intensity training sessions. A week could look like the following:

• Day 1 – High-intensity training with sparring and/or drilling
• Day 2 -Low-intensity training using movement drills or technique
• Day 3 – Medium-intensity training through positional drilling or longer sparring rounds where you are moving at a good pace the entire time

“By nature, our sport is the ultimate form of conjugate training.”

The last piece of the puzzle is to vary your training volume. Some days, you may want to train for ninety minutes. Other days, you are only going to be able to train for thirty minutes. Your training intensity will determine how hard you train on those days. For example, you could do thirty minutes of high intensity training or ninety minutes of medium intensity training. Add as much variety to your training program as possible.

Strength Training

The number of ways to add variation to a strength and conditioning program may seem unlimited, and therefore also overwhelming. To keep it simple, here are four suggestions for how you can improve your strength routine:

1. Examine the volume of your training session. Using the squat as an example, if you squat 100 pounds for 10 repetitions, your volume for that set is 1,000lbs. If multiple sets are performed, then that number can double or triple. Over the course of a workout, that number can add up. For the best results, some training sessions should be high volume while others should be low.
2. Vary your training intensity. Some days, lift heavy while other days, lift light. Variety can also be incorporated over multiple sessions across a week or within one workout. An example may look like this: heavy main exercise for low repetitions followed by lighter, high-repetition accessory exercises. Something to keep in mind when you are planning your workouts is that volume and intensity should have an inverse relationship. Meaning, when intensity is high, volume should be low.
3. Change your exercises, not your movements. Every training program should include some type of squat, hinge, push, and pull. If your program is lacking any of those movements, start including them. If those movements are already included, start adding variety. Using the deadlift as an example, you could perform sumo deadlifts during week one, conventional deadlifts during week two, and trap bar deadlifts during week three.
4. Add a different form of accommodating resistance. You can add variety to your training program by including chains or bands on the bar. Chains and bands will alter the strength curve of an exercise. Both could make the execution heavier at the lock out position or bands can be used to lower the weight of an exercise, such as with an assisted pull up.

Conclusion

In BJJ, no two training sessions are ever identical. By nature, our sport is the ultimate form of conjugate training. In any given session, you will confront training partners of different sizes, speeds, and strengths. Therefore, it is essential to train with those parameters in mind. Changing the volume and intensity of all your training will help you keep up with any partner you encounter on the mat.

Check out these related articles:

• The 7 Laws of Training According to Dr. Fred Hatfield
• Conjugate Method: A Better Way to Plan Your Training Week
• 4 Steps to Increasing Strength to Weight Ratio In BJJ
• What’s New On Breaking Muscle Today

References:

1. Vladimir M. Zatsiorsky and William J. Kraemer, The Science and Practice of Strength Training. (Champaign, IL: Human Kinetics, 2006).

Photo 1 courtesy of Shutterstock.

Photo 2 courtesy of David Brown.

Photo 3 courtesy of Shannon Khoury.

The post Westside Grappling: Applying the Conjugate Method to BJJ appeared first on Breaking Muscle.