Bjj, grappling and mma – general advice final

Strength andconditioning Advicefor BJJ,MMA andGrapplersWilliam Wayland

Hugely Popular – Rise in BJJ/MMABJJ, MMA and Grappling fitness specific programs reflect this. Be aware of cash-ins –Flouting methods that may not work or in fact hinder performance

Why strength and conditioning?• You will never achieve the same level of speed and explosive power just by sparring and rolling or on a heavy bag as• You will when you raise your strength and rate of force development through specific strength training. Most fighters probably will get quite a bit of strength and conditioning work through the drills and exercises that are part of practice• more intense means are required to continue to raise the athletes physical abilities.• Paraphrasing Joel Jamieson

Competing Demands• Physical (sport and regular activity)• Lifestyle• Supplementary training• Goal selection

How often and what to do?What should I focus on?Mobility and flexibilityStrength & PowerConditioning – Should have a decent aerobic base

Limiting Factors• Age• Training experience• Environment you train in – Proper equipment, training partners, atmosphere

What I recommend• 2 days Strength Traininghttp://bit.ly/qvZgx2• 1-2 Days conditioninghttp://bit.ly/vBi3TQ• Flexibility and Mobility as and when

Planning• Training should be cyclical• Deload your training, occasionally from everything!• Active Recovery• Accumulated fatigue

Accumulated Fatigue• Neurological – neuro transmitters• Muscular – Metabolites and adhesions• Psychological – burnout, staleness• Microtrauma

Planning• A good program should’nt be confusing• Wendler 5/3/1, Defranco• Should make you want to workout

Program DesignMobility-Activation workPrimary LiftAccessory work/HyperthrophyConditioning/finisher

ConditioningMMA, BJJ, Grappling too much circuit At the expense of strength training Occasionally addictive and cultish approaches

Conditioning Establish your RHR between 40-60 ideally Fight specific heart rate variability Power output at Anaerobic Threshold

Prioritise• In the weight room and on the mats• Best Bang for Buck exercises• What leaves me injury free?• Combats Injury and aids BJJ performance?• Value of any strength and conditioning program is only the extent to which it specifically improves the performance

The Desk Job and BJJ• Great way to stay fit• Structural balance – Injury potential?• Common issues :• shoulder and back problems• Tight hamstrings• Tight Hip flexors

Make the most of your time.Less is more 80/20 ruleA lot of training goes on with not alot of thoughtFighters stay on the mats for toolong. Can you really apply yourselffor 2 or 3 hours at a time? Formultiple sessions in a day?(Brendan Chaplin)

Conclusion• BJJ, MMA – Lifestyle, longevity• Strength training for injury prevention at a minimum – fix imbalances• Beginners and intermediates need to invest their time on mats, at this level skill is the greatest outcome determinant

• My Influences• Jim Wendler• Eric Cressey• Vern Gambetta• Brendan Chaplin• Joe DeFranco• Dan John

• Contact me• Williamwayland@hotmail.co.uk• Twitter @WSWayland

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Bjj, grappling and mma – general advice final

by William Wayland on Nov 04, 2011

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