Fitness for BJJ...cont
So, a few weeks back I did a small blog on Fitness for BJJ and in this I mentioned the different stages that we should try and utilise to gain the most out of our training. I ALSO mentioned that we don't have to do JUST BJJ to get fit for BJJ.
On this point I may have created some confusion. Now I accept that training BJJ all the time will obviously help improve fitness (this will be demonstrated below) so I think what I should have said is the following - training BJJ 4/5 times a week for a lot of people is difficult (yes me included), this is not through wanting, but simply from the position we are in i.e. family, work etc. So by that, this would help people who can only train 1, 2 or even 3 times a week get some additional training to help aid their fitness for BJJ
Research on BJJ is still very limited but is ever expanding (thankfully).... however we are lucky that Judo is a close relative to BJJ and a lot of the data/examples are transferable. It has been agreed, and I think quite obvious that in any given match (assuming it runs its time) all competitors will utilise ATP-PCr, Anaerobic and Aerobic systems. As detailed in the blog earlier ATP-PCr will last >10s, Anaerobic >2 minutes and Aerobic <3 minutes. Emerson Franchini found that the majority of matches in Judo were using Aerobic and Anaerobic, so it would make sense to concentrate on those more than ATP-PCr? With emphasis being placed on Anaerobic above Aerobic (however he did highlight, and has a few times, that aerobic training is side tracked too much and greater emphasis should be placed on it).
There are to date arguments over what should be trained first, and this is sport specific (cyclists will bang the drum of having a strong Aerobic system first, with cycling for hours on end at a certain percentage of heart rate) and they would be right as they mostly use that part of the energy system.
Now, how you train could be determined by the way you compete (if you compete at all) and spar. If you want to end the match quickly and explosively then training the ATP-PCr and Anaerobic system would take precedent. If you're more of a tactical fighter and want to wear your opponent down, then the Anaerobic, Aerobic system would take precedent.
Keep in mind that these are the foundations for fitness, so in general they are great to train.
As an example I am currently working on my aerobic capability and this is achieved by a 5 minute warm up (skipping) with 5 sets of Kettlebell circuits (taking roughly 5 minutes each) and a 5 minute cool down. This produces for me (remember this is specific so each circuit, and weight will influence the result) an average heart rate of 135 bpm <70% of my maximal heart rate and thus utilising my aerobic system. Just for reference this circuit is fantastic (sorry for the plug but it is well deserved - The Extreme Kettlebell) and I use 12kg. To make this anaerobic I can simply increase weight which will push my heart rate above 152 bpm and into <80%.
I also jog as often as I can - ensuring I stay below 70% maximum heart rate so I train my aerobic system but also my bodies ability to transfer oxygen around my body efficiently - again very important to BJJ.
What the above does is not only help increase my aerobic system but my muscle endurance also... while it's not BJJ specific, both those tools are utilised greatly in BJJ. And that is where this is going. If you can't get to your school to roll - you can get in your garden, garage or shed with a kettlebell.
Just for those who may not know I will point out the following (very basic) - the above percentages are a percentage of your maximum heart rate. Example:
Max heart rate = 200 bpm. 90% = 180 bpm 80% = 160 bpm 70% = 140 bpm 60% = 120 bpm
Please note - there are various ways of working out your maximal heart rate (below are two examples) with many more online and in journals/books.
Examples:
So training the following would require you to hold an average heart rate through your training session of:
ATP - PCr 90% +
Anaerobic - 80% to 90%
Aerobic - 70% to 80%
Recovery is equally important, and rest intervals need to be added (remember these blogs: APT-PCr, Anaerobic, Aerobic)
While I tend to attract much debate at times, there is NO substitute to BJJ but certainly alternatives to maintain fitness levels while away. Lastly remember this has nothing to do with TECHNICAL/TACTICAL abilities, for that you simply cannot replace hitting the mats..............
Hope you enjoyed, ooosss