Conditioning for BJJ | JTSstrength.com

[@The_YouTube_Critic]

Man, I don't think people realize how valuable this stuff is that you put out. Lesser folks might put this exact same thing into a program and charge people a lot of money for it.

[@mattiastoppa9129]

Very useful video, thank you! 1:00 aerobic capacity 9:55 alactic capacity 14:26 lactic capacity

[@ABICK23]

My last two fights (2015) as a professional MMA fighter I trained this way. I used a heart rate monitor to dictate my alactic capacity intervals and my aerobic capacity intervals. I basically pieced together my training as I had no money to pay a trainer and I felt like they wouldn't understand the energy demands of the sport to begin with. I'm glad you are sharing this information and I plan to help some of the younger fighters that I help coach with their conditioning programs and will be using the principals you outlined here. thanks again!

[@bigbobabc123]

Strongishman certifications don’t mean shit. Experience talks

[@grahamgordon9477]

@@bigbobabc123 uh they kind of do

[@daytonasayswhat9333]

Wow, incredibly insightful. I wrestled in college 20 years ago. Training has become so much more scientific now. If only I knew then....

[@cesaralvesdemoraes3187]

Weird to see so many people still train with obsolete methods while this information is here for free

[@seyfunega2018]

@@cesaralvesdemoraes3187 good for us

[@jay_pathak91]

What you are giving here in your bjj series is true Gem.... Respect and lots of appreciation for sharing such knowledge & information.

[@JuggernautTrainingSystems]

It's my pleasure

[@davidgomez9674]

Thanks for this content Chad. I been hitting the track 3-4 times a week to improve my cardio and I’m starting to feel beat up. Gonna implement this instead.

[@ralphthemonster406]

I felt the same

[@Nicerabitcat]

This is great, thank you. I took notes and im gonna use it to get ready for my upcoming competition.

[@dillon9827]

Really good video. I'm just now figuring out how I can program a routine with all this info.

[@justinpodur]

Watched this twice, took notes the second time. Gonna try it. Thank you.

[@ralphthemonster406]

Lol i did the same

[@reubenstuartshepherd3362]

unbelievably good content chad ! Thanks so much

[@konstantinsvirin9862]

🎯 Key Takeaways for quick navigation: 00:42 🏋️‍♂️ *Developing three main energy systems for BJJ: aerobic capacity, a lactic capacity, and lactic capacity.* 01:08 🌬️ *Improved aerobic capacity enhances training duration, recovery, and overall quality in Jiu-Jitsu.* 03:11 🏃‍♂️ *Develop aerobic capacity with low-intensity steady-state cardio (60-70% max heart rate) or preferred method: tempo intervals.* 05:38 🔄 *Tempo intervals involve short bouts of aerobic exercise interspersed with low-level calisthenics to maintain interest and efficiency.* 08:54 💪 *Tempo intervals promote aerobic capacity and aid recovery between training sessions, making them suitable up to five times a week.* 10:31 ⚡ *A lactic capacity focuses on short, high-intensity bursts with the ability to repeat efforts, integrating special strength exercises.* 13:58 🏋️‍♂️ *A lactic capacity circuit example: kettlebell squat jumps, clapping push-ups, single-arm rows, and barbell twists, progressing weekly in sets.* 14:25 🔄 *A lactic capacity phase precedes competition, sustaining high-level efforts for extended durations (30-50 seconds) with incomplete rest.* 16:54 🔄 *Progress lactic capacity week by week, adjusting work-rest ratios based on fitness levels, and limit this phase to two to three weeks before competition.* Made with HARPA AI

[@austinlambert7379]

Great video with lots of 💎. Phil daru uses a lot of these methods too. Thank you Chad.

[@abikhan]

Thanks for sharing this Chad ... really helpful!

[@JamezAdam]

Thanks for the Great video! big help understanding the periodisation leading into comp!

[@hyper5005]

Amazing content, I am making notes from this. Thank you for all information you put here

[@JuggernautTrainingSystems]

My pleasure

[@imsorrythankyouplease7613]

This is exactly what I wanted to apply for the next several months.

[@nike4685]

Great presentation, put out a flyer. Thanks enjoyed this and will put this into action!

[@owczarmaster]

Great material. Thanks

[@siwol8812]

Great job. Glad I found your page.

[@JuggernautTrainingSystems]

Thanks for watching!

[@olegkudzaev]

Such a valuable content. This is one of the most useful videos I've ever watched on KZbin. Much appreciated man!!!

[@JuggernautTrainingSystems]

Much appreciated 🙌🏻

[@LivinginDurangoColorado]

Using your app and I love it!!

[@JuggernautTrainingSystems]

Thank you

[@qstogg7955]

I bet he has the most killer top pressure side control lol

[@mohmmadbrakat6379]

If you want to calculate your maximum heart rate you need to subtract your age from 220 so if you 23 it is 220-23=197 so 197(bpm)would be your 100% it's okay tho if it a bit higher or lower then this but if it exceed your age by 20 bpm go check your doctor

[@Ralphb1089]

Hi Chad, When do you do the alactic power exercises? How do you split alactic power, alactic capacity, lactic capacity and aerobic exercises with the weight lifting sessions. Which ones do you combine on a lifting day and which do you do on a separate day?

[@JuggernautTrainingSystems]

This will cover that: kzbin.info/www/bejne/Z2jJgXxsjqx2gJo

[@drewwilson7401]

Great info and content. Thanks for explaining in full detail. Would you recommend lactic capacity 1-2x/week over the 5 week phase?

[@gustavofring1927]

Great video but you should put a timecode based on your 3 parties plan.

[@hunterholistichealth]

Love this video. I always come back to it! Just wondering, when you say ‘incomplete rest’ for lactic capacity training do you mean that you won’t feel fully recovered before beginning the next circuit? I was somewhat confused by what this meant. Thanks.

[@JuggernautTrainingSystems]

Thanks, yes, correct.

[@Damin-Danger-Ledford]

Love this stuff. I been doing something close to this for my training leading up to starting BJJ and Krav Maga. Both on the same night. Glad i started early.

[@Brickerification]

How did it go?

[@nufufu5558]

For lactic capacity, are you just doing each exercise once and then moving to the next or do you do each exercise multiple times? For instance, do you do box jumps for 30 seconds and then rest 30 and then do more box jumps or do you move on to the med ball pushups? And I guess the overall length of the circuit should be the length of a match. So either 5 minutes worth of effort or 5 total minutes effort and rest?

[@The4321kp]

so for phase 1 I should do 6-3 minute intervals to train oxidative energy system, phase 2 I would do 3-6 sec sec intervals with 10-20 sec of rest to train lactic energy system and phase 3 do 30-40 sec on with 20-30 sec of rest to train the alactic energy sytem.

[@The4321kp]

should LISS be in all three phases or just phase 1?

[@thibaultdalbin2407]

@@The4321kp yes LISS is throughout your training camp 2-5 times a week.

[@MrRuimml]

Thank you for this!

[@nolimitmixology2101]

Great content! Just question those 3 phases we spend 3-4 weeks for each phase start as in order in video? And deload same exercises but with 50% effort or completely different exercises? Thank you

[@nEiLK18]

A question, at 14:55 seconds, I notice on the screen it's says . Alactic Capacity circuit but you mentioned its for Lactic Capacity training, it most likely a typo but just wanted to confirm with you. Thanks

[@AskesisGrappling]

I really wish I looked into this weeks or months ago. Prepping for British Open and another smaller comp the week after and while I'm using these principles and making good progress with my conditioning, I'm still trying to cram it into a couple of weeks and would have benefited way more by planning it out sooner. Just wondering how to get the most out of the last week or 2 of training so my conditioning is as good as it could be without fatiguing myself in those final days. Got 3 sparring days coming up where I'm gonna taper down from every round with a minute break at the start of the week to round on/round off. Any thoughts? 🤔

[@damianslater]

Love your work Chad! Just a question for when you were discussing your weekly Aerobic Capacity training and alternating between High Intensity & Tempo training. By High Intensity were you referring to your typical weight training/strength work?

[@JuggernautTrainingSystems]

Yes i was. Thank you

[@fightinginsight]

Great vid 👍

[@JohnDoodyGSR]

Awesome content as always! 🤙How much time do you dedicate to Alactic Power development in terms of phases/ weeks? Thanks in advance!

[@JuggernautTrainingSystems]

John Doody thanks. That’s discussed more here kzbin.info/www/bejne/Z2jJgXxsjqx2gJo

[@thesoccerjourneyziondaddy1796]

great information!

[@JuggernautTrainingSystems]

Thanks for watching

[@craigjulaton8708]

Hey guys, Can someone please explain to me how to structure a program? I understand the phases and what not just don’t understand when to do them. For example, say were in an Alactic Capacity phase. Since aerobic capacity is always present, do I train the Alactic capacity workout on my high intensity days that I train Bjj as well, or simply replace 1-2 days from the aerobic capacity workout? Since I train Bjj 4 times per week, that leaves me with 3 days to play with. Do I just do 2 days alactic and 1 day aerobic or use 2 of my high intensity training days out of the 4 to do the alactic work and keep 3 aerobic days? Hope that’s not too confusing. Cheers and thanks in advanced.

[@burner1303]

Your question is answered in the first and second videos of this playlist: kzbin.info/www/bejne/fZy9in1onZxnrsU Rough summary from memory: you still need rest days so sometimes it makes sense to pair BJJ with lifting on the same day, sometimes even doing high intensity BJJ and high intensity lifting on the same day. The reason to program and periodize programs at all is to allow yourself to recover and keep improving over a longer period of time.

[@00Noontide]

Fantastic content! Thank you!!!

[@OafBoi]

I bet this type of training has tons of application in football as well. Gonna incorporate some of these concepts with some athletes I train!

[@JuggernautTrainingSystems]

Here ya go: kzbin.info/www/bejne/q2XWqoKEq7llp6s kzbin.info/www/bejne/hJrMmYGpd9qUp68

[@Primape92]

You mentioned that 1. In the case of an athlete training for conditioning for such a sport as bjj we aren’t really looking to develop steady state style cardio and 2. That type of LISS training IS heavy on the joints (I experience this myself), would you say that LISS training should/could be completely opted out of the occasion or there IS some place for it to be benefitted from no matter how little place it has in whatever sport or style of training you indulge in?

[@JuggernautTrainingSystems]

It can be a fine aerobic capacity developer but i definitely prefer tempo intervals

[@ricksanchezrosallini3482]

Awesome and very knowledgeable advice!!! I agree 💯 and will try it. And modify my training conditioning. Thank you! Oss

[@JuggernautTrainingSystems]

Very welcome

[@oswaldolozada3241]

Excelente contenido

[@thomasmartin560]

Thanks Chad, great video. During the lactic capacity phase I'm doing five minute rounds because I'm a professional mma fighter. How many rounds should I be doing?

[@JuggernautTrainingSystems]

I'd do 3-5

[@iameladlevi]

Great staff, and thanks for sharing! What is your recommendation for when and how to deload the lactic capacity before competition, for not Getting too fatigue to matches? Asking cause I did 1.5 deload from training which made me feel odd going from doing 120% and killer mindset to slow paced training. Big OSS!

[@JuggernautTrainingSystems]

elad levi drop the number of rounds you do and lengthen the rest interval, so if your last overloading week was 3 rounds working at 40 on 20 off, drop to 2 rounds of 30 on 30 off.

[@iameladlevi]

Juggernaut Training Systems 🙏🏻

[@iameladlevi]

Juggernaut Training Systems Thanks! Much appreciated. So to make things clear, cardio all the time. A lactic phase till 2-4 weeks before competition and lactic phase for the few weeks headed the competition with short deload before the competition. Did I got it right?

[@uradumby25]

If you are not competing, do you think its better to just do the alactic capacity training instead of worrying about "peaking" with lactic capacity training? I want to get better at not gassing after repeated scrambles. I ride mountain bikes and keep a HR monitor on, and just work to keep my heart rate low (below 153) to get my aerobic training in.

[@JuggernautTrainingSystems]

That's probably fine. I've actually had people do very little lactic capacity recently. If you're training hard on the mats already, it becomes overkill.

[@uradumby25]

@@JuggernautTrainingSystems lactic training, gotcha. I mis-read that as alactic. yea, I am hoping by upping my alactic capacity, it will allow me to go harder in general.

[@redshot1015]

Needed this but my body is having trouble doing this shit and bjj .. sigh body tired baby!!!

[@tornjak096]

Great stuff

[@OdinsForgeEnt]

If you are in a caloric defect for cutting for tournament, can you still be on your strength training program on app?

[@JuggernautTrainingSystems]

Yes, certainly. It will adjust your volume accordingly.

[@kamioon1]

In alactic capacity phase - what do you mean by deload between phases ? E.g. 6 sets / 8 sets / 10 sets - DELOAD ? That means I go back to week 1 (6 sets) ? Or rest week ? Still 10 sets but lower weights ? Thanks a lot in advance !!!

[@JuggernautTrainingSystems]

Back to Week 1 Volumes would be appropriate, so if you were doing 2 alactic capacity phases in a row it would go like 6, 8, 10, 6, 8, 10, 12

[@ragingwolf16]

Would this type of programming work for MMA/other combat sports as well?

[@JuggernautTrainingSystems]

ragingwolf16 yes

[@gregory49]

Why do you jump from aerobic capacity to alactic power then to lactic capacity most people work from one end of the continuum to the other usually no?

[@facundoduarte7504]

In what frequency should you train the aerobic capacity?

[@JuggernautTrainingSystems]

2-5x/week

[@Tomek12olech]

Your content about Streng&Conditioning for BJJ is the best

[@rurikbrackett4575]

Would Loaded Carries work for tempos Intervals? ei 45sec of farmers carries, 15sec off, 45sec low level calisthenics?

[@rurikbrackett4575]

Just tried it, never mind not my best idea. move along, nothing to see here folks.

[@jimmyjam6197]

How do I make sure my rpe stays the same at the same output level? Adjust the rest period?

[@IrvinLep]

Can you do guard passing drills at full speed for 30 sec, then swap with your partner for 30 secs and so on (phase 3) and specific throws/takedowns for 6 reps (phase 2)?

[@Muppen01]

Im no expert but that sounds pretty smart

[@thibaultdalbin2407]

I might have missed it but how many reps or how long should the alactic capacity circuit last?

[@iameladlevi]

Hi, First ,thanks for the amazing content! Second, how many time per week (and how) would you do the Alactic and lactic capacity training?

[@Mdv1002]

Lactic training 1-2 times/week, (he said it at the end.)

[@matiasparedes9221]

Veeery good !!

[@damon123jones]

decent road cyclists do regular 4 he workouts at 60 % HR....its the base of the building

[@deathhockey19]

So in these examples. Is the Lactic system the same as the phosphagen system And the Alactic system is the same as the Anaerobic system? As I've always known the 3 energy systems to be Aerobic, Phosphagen and Anaerobic. Or are these systems your using BJJ specific? I'm not very Au Fait with this area 😂

[@larsbreumhansen7516]

The phosphagen system is the Anerobic Alactic system. Meaning it generates energy without oxygen and without producing lactic acid. Hence it uses the Creatine-Phophate (if I remember correctly) stores in the muscles. Basically it can make you move fast for a short period.

[@Merzbjj]

Great job!! 🔝🔝🔝

[@JuggernautTrainingSystems]

Thanks

[@Merzbjj]

Juggernaut Training Systems if you are interested in some Brazilian Jiu-Jitsu instructional subscribe back and you will have access to many videos 🙏🥋

[@ryanmunger5387]

For the lactic capacity training how many sets of each exercise should you be doing?

[@JuggernautTrainingSystems]

2-3 is typically good

[@ryanmunger5387]

@@JuggernautTrainingSystems Thank you for the reply! Also, it is mentioned that an athlete should have adequate alactic power before training alactic capacity. How would you determine an athlete as developed sufficient alactic power?

[@connoroneill6772]

Can too much aerobic exercise be detrimental due to lowering your testosterone? If so, what's the upper limit for the duration I should train aerobically?

[@JuggernautTrainingSystems]

I'm not sure but if you're not training for a marathon I wouldn't worry about it too much.

[@dolla4838]

Can someone pls explain 7:27

[@raikosarduy2253]

People have to buy books to get this type of info and you're giving it away for free!?! That's baller stuff Chad!

[@Ardi_Kos]

Who needs bjj when you have big muscles :-) ☺

[@TDR85]

Ther person with big muscles that's getting attacked by the person with BJJ needs BJJ.

[@0oMag]

nice guy, uses numbers, but.... yea. Wouldn't follow any of it.

[@Marios_93]

Bro talk less show more, enough with these videos you sit there and talk and talk and talk. Thank you.

[@JuggernautTrainingSystems]

So you just want demonstrations of the movements with no explanation as to why they're being done or when to implement this type of training?

[@Marios_93]

@@JuggernautTrainingSystems I want explanations brother, just not excess talking, it makes the video boring, don't be like John Danaher 😂

[@adriantakac2783]

@@Marios_93 There are literally thousands of videos showing each and every exercises he mentions, why would he waste his time doing it again? What Chad speaks about in this video is actually more rare to come by even though it is much more important than showing specific exercises (which he gave plenty of in one of the previous videos, btw). Moreover, the way he explains these concepts is one of the best you will find, so instead of hoping he will give you a cookie cutter program you can immediately jump on (which almost always sucks as everyone is different), try to learn and understand these concepts and structure your own S&C program that aligns with your schedule, lifestyle and goals.

[@Marios_93]

@@adriantakac2783 blah blah blah

[@derpydoug4106]

Not a alot of commitment on your end if you can't even spare 20 minutes to sit down and watch the video while taking some notes....that's okay though man stay the same.....don't push yourself to become better and more educated.