BJJ Specific Training Program and Why It's SO Important

BJJ Specific Training Program and Why It's SO Important
This is episode 004 of the BJJ Strong Podcast.
In this episode, we cover:
1. The limitations of Jiujitsu
2. The athletic profile of a jiujitsu athlete
3. Non-sport-specific training vs. sport-specific training
4. The Key Elements to a Jiujitsu-Specific Training Program
5. Putting Together a Program for BJJ Performance
6. Summary
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#bjj #jiujitsu #brazilianjiujitsu
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Timestamps
0:00 Intro
0:14 The Chapters
0:32 The Limitations of Jiujitsu
4:11 The Athletic Profile of a Jiujitsu Athlete
11:27 Sport Specific vs. Non-Sport Specific Training
13:04 The Key Elements to a Jiujitsu Specific Training Program
16:19 Strength
17:07 Power
18:15 VO2 Max
21:57 Zone 2 and Aerobic Base
25:38 Putting Together a Program for Jiujitsu Performance
28:49 Summary
31:22 Resources and Support

[@KierenLefevre]

Check out www.bjjstrongonline.com/ the ultimate BJJ Performance Resource

[@paulpardo6622]

Including time stamps in the vid is incredible

[@zahirzaman2484]

This guy puts out bangers, he's the only guy im watching to improve not only Jui Jitsu but just have an all round healthy body and mind. Thankyou so much for your consistent quality content!

[@KierenLefevre]

Thank you so much!

[@dylanoubre518]

Goot stuff bro

[@Vicsupa]

Great video and information! I’m fairly new to jiujitsu so your videos are definitely preparing me for success

[@StrengthPlus247]

Accredited with Qualifications in Sports Science & Anatomy here and can confirm almost all of what your saying is pretty spot on with the things i've learnt. It's incredible how many individuals i hear respond to improving your conditioning with "You just need more time on the mat" with little to no consideration as to how conditioning through sports-specific and even non sports specific development is actually acquired. Kudo's on a great and well put together video.

[@KierenLefevre]

Thank you! 😁

[@mikkosalama8213]

Spot on mate! I think especially in no-gi it would be quite easy to get VO2 max up enough. Just enough round. Also king of the hill for take down is crazy good hiit training, you have to push hard to get take down(like you say wrestling and judo does not have this issue). So I think this is partly cultural issue also in our training...

[@wm6549]

Good video. Thank you!

[@AaSpike17]

Regarding your run-walk comments, it should be noted that Garmin's Zone 3 is still within what convention refers to as "zone 2 cardio." I was very confused by this at first, because an HR of 145bpm felt easy for running but was squarely in Garmin's Zone 3. I spent a few sessions slowing down trying to match "zone 2" not realizing that Garmin just does things their own way. EDIT: If you Google this, there is a lot of confusion/discussion around Garmin's zones. I just run as fast as I can while breathing exclusively through my nose. If you're forced to mouth-breathe, you''ve likely crossed the anaerobic threshold.

[@KierenLefevre]

I never look at Garmin's "Zones", personally I'm only looking at my actual heart rate display.

[@gizmo19351]

unless i missed it, did you not recommend zone 2 at the end in the programming for performance part ?

[@KierenLefevre]

I do recommend Zone 2 Training

[@seekdiscomfort1942]

Should S&C training change leading up to a comp? If so, what changes should be made?

[@KierenLefevre]

Your training should change but only if you're specifically training for the comp. The program should 'peak' towards the competition date with a deload week being timed the week of the comp to come in rested and ready to go

[@Highcaloriegrappling]

I've always hated the, just gatta roll more, bro, BS. Every single sport on the planet has S&C, especially combats sports. But no BJJ is magical, and all you have to do is keep on rollin.

[@KierenLefevre]

hahahaha so true

[@beeatoms]

4x4x4 protocol is based on RPE not HR zones? so RPE of 9, instead of HR of 90-95% of max HR? im wondering if there is a drawback from just using HR... i hate RPE haha

[@KierenLefevre]

Yeah it’s based purely on RPE we’re not too concerned with HR here. The idea is essentially going maximum sustainable effort for the full 4 minutes

[@beeatoms]

@@KierenLefevre thx man!