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Conditioning: Training Rationale

This 4-week conditioning program for Brazilian Jiu-Jitsu includes both aerobic and anaerobic training methods to improve both energy systems used in BJJ matches. Week 1 focuses on aerobic training with a target heart rate of 130 bpm. Week 2 increases aerobic training and introduces high intensity interval training. Week 3 continues low to moderate aerobic training, and Week 4 includes the highest intensity training with 10 rounds of intervals. The program is designed to be simple and effective to complement BJJ training without overloading athletes.

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Victor Estrada
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59 views2 pages

Conditioning: Training Rationale

This 4-week conditioning program for Brazilian Jiu-Jitsu includes both aerobic and anaerobic training methods to improve both energy systems used in BJJ matches. Week 1 focuses on aerobic training with a target heart rate of 130 bpm. Week 2 increases aerobic training and introduces high intensity interval training. Week 3 continues low to moderate aerobic training, and Week 4 includes the highest intensity training with 10 rounds of intervals. The program is designed to be simple and effective to complement BJJ training without overloading athletes.

Uploaded by

Victor Estrada
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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4 WEEK

CONDITIONING PART 2
PROGRAM FOR BJJ

TRAINING RATIONALE
Jiu Jitsu is a “mixed sport” that requires the use of both aerobic and anaerobic
systems. At first glance it may only seem like an aerobic sport with jiu-jitsu rounds
lasting from 6-10 minutes. But if we look closely at what happens in a match, we find
that while we use our aerobic system for majority of the time, there are also bouts
where we use a max output of strength, power and speed. This requires the use of
your anaerobic system (alactic and lactic anaerobic systems). During periods of lower
intensity, your aerobic system helps lower your heart rate and recover. This simple
fact that jiu-jitsu requires both major energy
ene systems is the reason why we’ve
included both aerobic and anaerobic training methods.

This training program is based upon a two day split over the course of 4 weeks. Week
1 we build your aerobic base, something that you should be working to improve the
entire year. There are more complicated formulas such as the MAF Method to
calculate a target heart rate, but we recommend keeping it simple and targeting a
heart rate of 130 beats per minute. A simple bluetooth heart rate monitor that
connects to your smartphone is recommended.

At first this may seem like too low of an intensity. A common mistake beginner
athletes make is to think harder = better. In later posts we can go in depth into why it
is necessary to not exceed your aerobic threshold (the point in which your body goes
anaerobic). But for now, take our word and keep the intensity low.

You can choose one exercise the entire session (i.e: Aerodyne or jogging, our
preferred methods) or you can split up the exercises X minutes each, as long as your
heart rate remains at your target HR during the entire 20 minutes. If you do choose
something like Jogging or the Aerodyne, an added benefit is that you can track your
total distance in a workout and track your conditioning improving over time. This is
called improving your aerobic speed (your increased output, while your heart rate
remains the same).
4 WEEK
CONDITIONING PART 2b
PROGRAM FOR BJJ
During Week 2 we increase our aerobic training to 25 minutes and introduce our
High Intesity Interval Training (HIIT) training. It is preferred to do the HIIT training on
non-bjj training days. Choose a series of exercises, 30 seconds on (MAX intensity), 1
minute rest, for 8 sets. An example would be an Aerodyne sprint for 30 seconds, with
1 minute active rest, performed for 8 sets. You can also vary the exercises if you
prefer, the main idea is that you want to get your heart rate as high as possible with
the maximum output.

Week 3 we do more low/moderate impact training to increase your aerobic base


without accumulating significant fatigue. This week will be 30 minutes at our target
HR. The same training protocol from Week 1 applies.

Week 4 will be our high intensity training week. Again, same protocol from Week 2
applies with the exceptions of 10 rounds instead of 8 and 30 minutes on our Aerobic
training day.

WHERE TO GO FROM HERE


1. You can repeat the training block again.
2. You can repeat the training block again, but this time reduce the HIIT rest periods
to 30 seconds (1:1 work to rest ratio).
2. You can also add in another aerobic training day to make a 3 day split.
3. After going through a 4 week block of that, you can swap an aerobic day to an
anaerobic day for a 4 week block, before going back to a high/low split like our
original template. We don’t recommend doing more than 1 HIIT session a week.

Going forward, we will create more training


t guides on how you can integrate this
program in with a simple strength program. This program was built upon keeping
things simple. We believe that the simpler the workout is, the higher the likelihood
the athlete will stick with it. We can hear you say, only 2 days a week? Yes. A strength
& conditioning program should not replace sport-specific skill work nor should it take
away from training on the mat. That’s why we start off with just 2 workouts a week,
lasting no more than 30 minutes a session. If you stick with this, your conditioning
will improve.

Questions on the workout? Message us on Facebook.

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