Maximum Fitness for BJJ

Old Grappler Summit San Diego is happening!
April 5, 6, 7 - 2024
Old Grappler Summit is an exclusive three day gathering for dedicated over-40 Jiu Jitsu practitioners of all levels that want to increase their effectiveness and longevity on the mat.
For more information, visit:
oldgrapplersummit.com
------
BUY MY BJJ COURSES!
10% OFF ANY COURSE: Coupon Code: GIMME10
www.rickellis.com/courses
------
If you’re an athlete, you need ELECTROLYTES. Seriously, it's a game changer. Use the link below to get a FREE SAMPLE PACK.
drinklmnt.com/TheArtofSkill
------
FOLLOW THE ART OF SKILL
Website: rickellis.com
Instagram: RickEllisOfficial
Facebook: TheRealRickEllis
------
VIDEO DESCRIPTION
Rick Ellis discusses the energy systems we utilize when we train BJJ, both cardiovascular and neuromuscular, and how to optimize them for maximum performance on the mat.

[@Chical209]

Your ability to dissect and discuss specific BJJ topics is amazing. The way you break it down and explain it is like being at a paid seminar or private lesson.

[@patrykkowalski5448]

2 rd Strips Blue Belt. I have a purple exam soon. It is an honor to be here with you. With respect from Poland.

[@itsamemikeg]

I am impressed by your ability to not blink. Will I learn this skill once I reach black belt?

[@supermario1982171]

Man that's very impressive 👍

[@mitchgarbeno3788]

It’s truly impressive.

[@arturofm1477]

There is an app to delete the milliseconds of video where the blink takes place.

[@supermario1982171]

@@arturofm1477 no way

[@youjitsuhoneybadgers8322]

Ryan Hall enters the chat…

[@jjpc225]

I love that you’ve helped me set such a high standard for my self

[@hasonhubbard]

3rd Degree White Belt ✊🏾

[@shadymilkman443]

Same bro, same.

[@badxradxandy]

Same

[@collinlasky9062]

3rd degree blue belt 💪🏼 keep on rolling brother

[@ProtienandIron]

Your comment is 7 months old, did you get that blue yet?

[@Swolsuke]

2nd degree white belt here, what’s it like at the peak?

[@RJAmos]

I started paying attention to my heart rate from doing DDP yoga. Now a have my own workout I put together from the years of doing that yoga. 3 days a week is a mix of yoga poses , pushups and a lot of HIIT elements for 45 minutes. It keeps me flexible and strong at 42. 2 years of jiu jitsu so far.

[@JJ.ermenegildofregna]

I've just noticed this channel has only 8k subscribers...quite strange. All the videos are interesting, articulate and very informative. Keep up the good work👍

[@TheArtofSkill]

It's a pretty new channel, but it's growing fast.

[@lobo_solo214]

I'm on the verge of beginning bjj, I just moved from a small town that had no martial arts to ofer whatsoever so I just trained as consistent as I could. I'm now in a bigger city and I've located a gym that I going to train at once I get some money together but I said all that to say that I greatly appreciate your channel and I hope this message finds you well. I'm so excited to begin learning.

[@philipshields7028]

Don't wait any longer

[@jacquesbouchard8884]

Great advice! Thanks for sharing your experience!

[@oneconcept22]

very solid advice. Thank you for taking the time to do that!

[@TheNinjaEveryDay]

Great video and super helpful! Thank you for the breakdown!

[@MovieMasterminds87]

Great content as always my friend! Thank you for your effort and quality! 🤙🏼

[@karlitozwei]

Thanks for posting. This was very informational and insightful and was nice to see some data from your rolling sessions.

[@xwdogg]

Excellent content. Thank you for sharing your knowledge.

[@mishrasidhant]

This was such an informative video! Great stuff! Much appreciated

[@justinmiller1535]

As a white belt I get knowledge from every video you put out coach. Top notch content! Thank you.

[@solomonking328]

Thank you for your wisdom & knowledge! I'm literally taking notes.

[@stephenblum1078]

Fantastic information for everyone. Thank you.

[@damianson56]

This was really informative, I've never seen anything so well detailed for help with grappling so specifically. What a massive help, thanks man, you got another subscriber

[@Soulful_Oatmilk]

This is really well-researched man. Well done, I respect when people do deep dives into sports performance and collect data. Saving this for when I recover from surgery haha.

[@joaocarlosmendonca]

Great information. I am in the 50's too and I was looking for this kind of information and experience. Thanks

[@mou1939]

I'm so happy that I found this channel. I'm one training into my BJJ journey.

[@piratechauvelin]

Just going into lockdown where I am. Two weeks with no bjj. So glad i found this tonight to give me some ideas of how to keep my fitness pushing to the next level. Awesome content! Thanks

[@jnlisska]

Thank you for the videos they are helping me with recovery after knee surgery

[@ebateru]

Wow! What a great video! Thanks a bunch man

[@tobiaskevorkazito4072]

Amazing advice I’m hitting it asap thank you 💪🏻❤️🥊

[@chtopteam]

Great information, thank you!

[@hunterholistichealth]

This video is amazing. Thank you 🙏🏼

[@twan5555]

Thank you SO much Professor.

[@TransparentlyReal]

Awesome. Thanks, Rick!

[@jmo_8yfo]

Just starting my BJJ journey, coming from being a 4th degree Black Belt in Kenpo with 20 years of training, these videos are incredibly helpful for insights and what to expect along this new journey! Definitely makes me wish I had begun JiuJitsu at least a decade ago when I was much younger and recovery was a quicker smoother process but I am grateful to be able to come to this channel watch listen and learn! OSS to this professor!!

[@aaronholland2771]

Just what I needed today thank you 🙏

[@brazenmmabrazilianjiu-jits8488]

As a 49 year old Black belt this is really great information! Thanks so much for sharing!!

[@optimiseart]

Rick this is great many thanks.

[@barryg528]

Great video as usual

[@beefythumbs5420]

Just in time. Started BJJ in April this year. I signed up for two comps, one in two weeks and a big one that my school wants to take a big team to in August. I will use this information for the big comp and bring home the gold for my school. Also I have been looking for this style of video on KZbin for a while now. No one comes close to this quality in explanation.

[@CEPTime2Entertain]

First video, great content so far 👑👏

[@wm7102]

Great videos! After watching a few of them I definitely had to subscribe. Late to the party here but the breakdown of different ways to target the body was great & wanted to comment. I used to do both heavy weights (for me) & low reps full body training routine & then later in week light weight & high reps and steady state cardio with explosive bursts at times the rest of the training days during the week. Lost 29 lbs that way & felt great. Years later, I'm now training to get back to a baseline level of fitness before starting bjj to try & reduce chances of injury. Used to be in pretty good shape but injury & illness ended up with me packing on the weight. My blood pressure is way down now & so is my gut too (my wife is Happy about That). Pushups, bodyweight squats, modified & chair burpees, intermittent fasting, radical changes to my diet and getting a puppy have been doing the job (my dog is the Biggest win of all as she's pretty awesome). Am watching all the "starting / doing bjj when older" videos I can find to try to get the right mindset & a few tips, again to reduce chances of injury when starting. Have been researching dojos in my area & feel I'll be ready in a month or two if I keep improving at the rate I'm going. Thanks for all the great content! Your technique is a thing of beauty to watch. Really enjoy Roy Dean's videos as well. Good luck to everyone on here! Shalom.

[@prettypawesomepryde71]

3 Stripe White. 1 Gold 7 Silvers 3 Bronze Going for my last competition before I hit a complete year of training/competition

[@gator7082]

Impressed by your dedication to quality content. Dan John's Easy Strength plays right into your concept of the strength component for anyone looking for help in programming. It has a focus on hip hinges, which as we know is extremely beneficial. Good stuff, thank you!.

[@Benjiko]

Really great stuff Rick. Would love to come train with you in Wyoming.

[@jtr2087]

I’m so glad I found this channel

[@JD-gx9vj]

Oss! Thank you coach for advised really helps a lot

[@lincolnwessel]

thankws for the advice

[@unchainedq6939]

Thanks for the vid. Curious to hear what was your diet like during this training regime?

[@richpudleiner7063]

Great channel with excellent content. My question is around your weight training days. Would you mind sharing your rep and set programming? A BJJ friend sent one of your videos my way and I began exploring your work. I am glad I did. I am a blue belt and 45 years old. I got into BJJ to have an activity to share with my kids (who also train and compete). I dropped from 275 to 177, but typically hover in the 190 space. I train BJJ six days a week from 5:45 AM to 7AM. I started using this program about three weeks ago and it is fantastic. It allows me to recover, but has already helped my cardio, endurance, and strength on the mat. Thanks for sharing.

[@bananapatch9118]

59, overweight, and almost a month in Gracie Jiu Jitsu. Yesterday I went with my 11 year old grandson, to a Friday class at noon. After warm up and about 30 minutes of practicing a few new things, the instructor said ok that’s all I’ve got….I want us to get in 7 or 8 good hard 4 minute rolls…roll once and the shift to the next person. Wow ! I had to sit out 2 times because I was totally gassed out, but made it through 6. I was soaked like I had been in a shower. I loved it !….but went to sleep exhausted last night and didnt budge for 10 hours…what a power sleep ! This should help me peel off my blubber pretty quickly. I need to improve my aerobic threshold quickly….and without pounding my 59 year old knees, so maybe no running for now. Thoughts ? Thx !

[@JustinBorel]

nice work buddy. keep at it

[@jpm7596]

Just keep training and adapting your body for rolling. Build in rest days to recover. Manage your nutrition seriously. Protect your joints. Learn breathing skills also. Then look into your physical weaknesses and work on them but only if your adapted to rolling and recovering well. Just my opinion from an over 40 grappler! Keep up the good work!

[@richdome1]

@@jpm7596 64 BJJ BB try rolling with mother nature ,MTB!

[@toughfff712]

Good work, I recommend speaking with your Dr, but just keep attending class and eat smart and the lbs will dissolve. I lost 35 lbs in 10 month by, primarily, just going to class (5 hrs per week) and eating smaller portions. Good job and best luck.

[@AbandonedExplained]

You could always try cycling that might be a lil nicer on ya knees

[@1oftheTribe]

Love that you used hict I have to say that has been my secret to being older and seemingly having unstoppable cardio, many people train steady state, hiit, and s and c but if I was short on time or had to pick one training method that translates the most in terms of improving "fitness" and performance on the mat hict is what I'd do.

[@TheArtofSkill]

Brilliant minds think alike!

[@Wardaug]

Thanks for the info, I work shift work days/nights. For me it has been maintaining consistency, I roll 3 to 4 times a week while I’m off and when I’m on shift I maybe get 1 to 2. Very challenging to stay fit, I fit into my night schedule a low intensity work out just to feel like I’m doing something😆. In my 50’s and just want to get to where I can roll throughout the whole class without feeling like I’m have a heart attack! Thanks again very inspiring

[@gorillag2044]

I get that to I'm 42 ur doing great man

[@hotcelebsuncovered]

excellent, thank you

[@aaronhooker7588]

Great video.

[@SantanaBanana47]

My wrestling coach would have us do circuits in the gym with weight around our body weight. We would try to go 4 times through as fast as we could then take a break before the next circuit. We would do like squats, deadlifts, hang cleans, shoulder press, with more minor exercises thrown in. My heart rate was through the roof the whole time and I was able to hold that heart rate longer and longer. Bike rides were great too.

[@zebady999]

You did Kettlebells but neglected TGUs man, that's like the best one.

[@tairapeace]

Great stuff

[@toby4208]

Ill try this out man, Oss!!

[@alexandercruz4766]

You have the best videos brother. I hope my like and comment helps you with the algorithms

[@EricLSnow]

Thx a lot for sharing, I have the condition problem ever since I start Bjj 4 years ago. But the first two years its different, I’m tired just because I’m not doing the right things as a white belt. But when I’m in my third and fourth years, I still cant hold my full strength for 2 round. Every time after two hard rolls, I’m just totally gas out, cant breath normally, can’t do any movement to get out the disadvantage position, cant pass the guard etc. So, I do try to weight lift to increase my strength, then I find the absolute strength isn’t the main problem. And I start search for “how to increase the muscle endurance” on youtube etc. But still not get a clear answer, especially from someone who train Bjj. So, thx a lot for sharing again, answer so many questions especially from a bjj trainer. Gonna try ur methode once I get chance!!

[@MarkRollag]

I am 61. BJJ has been life changing. I am curious. Have you ever done a calcium score? I do 3 hours zone 2 training per week. Followed by BJJ workout. Your definition one low intensity is same as zone 2. I do mostly Kettlebell for BJJ on top of my zone 2. I do all this with chest strap. Definitely found benefit seeing a “preventative” cardiologist!!! I do see Dr James Okeefe who has many KZbin videos. I also follow Dr Peter Attia great info. Your videos are amazing! I like “and hit like” on every one I watch. Is there actual competition for newbie older guys?

[@davidtarantino152]

Thanks!

[@LifeGate27]

Thank You! Blessings! OSSS

[@konstantinusstoyanov9749]

I am 54 and a lot revelation on your chanel, thank you

[@hoppy760]

This was incredibly helpful Rick. At 57 I noticed my gas tank is lower than it used to be, especially since I dropped my jiu jitsu to 2 days a week for a year during covid. I am back to 4 days a week plus mountain biking 2-3 days a week for 1-2 hours, but this helped me realize I need to do more. Thanks for the motivation.

[@Guitarial_arts]

Wow…. I’m 39 and I don’t even do that much shit. You must be a monster.

[@hoppy760]

Thanks! I guess I am for my age. I've been lazy lately. Doing wind sprints once a week along with 4 days of jiu-jitsu.@@Guitarial_arts

[@usbsol]

What would you choose; More cardio and speedstrength or more efficiency? I am inclined to choose to choose spending my time on efficiency.

[@kennethross2107]

This is absolutely packed with content and has no "heh u guys off topic stuff common on KZbin". As a whitebelt with a few pieces of tape on, it would be overtraining as Rick points as the white belts are on 100% through lack of technique; even flow rolling warmups are indistinguishable from sparring intensity.

[@konstantinusstoyanov9749]

I love your science

[@LoveJiuJitsu]

Great as always!!!! I saw you and your team at Grappling Industries Denver last month. I would have loved to shake your hand and thank you for sharing your content, but knew you were focused on your team. The good thing about not meeting you or shaking your hand, is I know it wasn't me who was responsible for your head cold! :D Thanks again for all of your content!!!!

[@TheArtofSkill]

Thanks! Definitely say hi next time!

[@andytyler2052]

I love it!

[@phd_angel4192]

Great information, thank you so much! You've adapted advanced physical training to BJJ and that's rarely seen outside top pro settings. Question: what cardio/heart wearable do you recommend for BJJ rolling? (You mentioned signal dropouts during sessions...). Thanks once again, awesome video!

[@TheArtofSkill]

I use Polar products, mostly because I think the apps are quite good, but there are a ton of great products out there

[@tmibeard]

The Whoop in the impact sleeve works really well but the app doesn't give as much user interface as what I saw here.

[@macticus]

Hi Rick. Love your data-centric breakdown. You seem to question the necessity of your 5-month level of intense training. Having watched many or Roy's crucible videos, I think the level of fitness you've achieved is required to pass the test. You don't get a blackbelt by conceding position due to exhaustion. Your focus is impressive. Keep up the good work.

[@selfcritical]

only things i'd push back on would be the usefulness of the age formula. I'm 38 and have a maximum HR north of 220. If I was using the formula to get in the ballpark instead of doing a max HR test, my calculated zones would have been entirely useless

[@TheArtofSkill]

As I said in the video, it's not a perfect formula, but for most people it will get them into the ballpark. You're obviously genetically gifted because 220 at 38 is a black swan. Very, very rare. I wish I had that.

[@iamezytyga]

Very interesting, Rick. I have been rolling for 14 years and have recently earned my black belt. I am overweight and I find I can have high intensity rolling for about 30 minutes and then am knackered. If I pace myself I can get about an hour. I'm frustrated by this as I concede ground in both scenarios. I will be incorporating some of your training elements into my weekly routine to improve my fitness. Thank you, Sir! Just keep rolling!

[@daniellanders5794]

Absolutely brilliant as always Sensei. Your philosophies of BJJ for older athletes has helped me immensely. My only biochemistry comment here is that glucose is always the “fuel”. Oxygen acts as the end electron receptor during oxidative phosphorylation but is not “fuel” itself. I am going to try and replicate your 6 day schedule, although my mat time is always limited to 3-4 days a week. How old were you when you did this?

[@TheArtofSkill]

I'm definitely not an exercise physiologist or even an S&C coach, so I'm sure I'm not always 100% precise.

[@lolotus4borderless]

Absolutely superb explanation.

[@sep420]

All your videos have a great soundtrack! Where do you get your music?

[@TheArtofSkill]

artlist.io

[@RadicalTrivia]

I don't agree with the suggestion of trying to "distract from boredom". In my opinion, there's no better time to focus on the minute details of movement and efficiency than during a low-intensity workout. I find that if I focus on making the movement as perfect as possible, I'm not only better at that movement, but also better at focusing. This concept has transformed my jiujitsu. Edit: But that's not to say I don't love the videos! Thanks for great content, Rick! =D

[@tyleranderson9190]

That is impressive, that took a lot of dedication to achieve!

[@JB-yg3ew]

Before and after data would have been very interesting to see

[@bobbydabutcha]

I am not sure how I came to this conclusion, but being a power lifter/bodybuilder my entire life, for the 2020 lockdown pandemic I started jogging on the treadmill. 5 miles, 3x week. I drilled on the grappling dummy, later on rolled with my brother in law and did some boxing on the heavy & double end bag. Lifted some weights but mostly ran. I slowed down on the jogging 2021 with more focus on weights but my cardio didn't miss a beat even just running 1x week. When I go back to training BJJ, I'll run 1x week along with push ups/chin ups/planks as rolling will take over cardio.

[@steffonwhitaker295]

Went through a similar experience with training. I did bodybuilding most of my life and switched to running along with more body weight training. Felt like it helped not only my cardio but strength in BJJ as well.

[@bobbydabutcha]

@@steffonwhitaker295 That's awesome man!

[@sidisaadat]

Really informative stuff, thanks and keep it coming! A question if I may, you mentioned that this programming was specifically tailored and designed for an event, in this case your black belt exam. Would you say that this kind of program is not sustainable long term I. E. Beyond your event? And if so, did you change things up significantly after the event? It'd be interesting to hear if you did slow it down somewhat, and how that impacted your overall performance and if you felt a decline in your overall output on the mat?

[@TheArtofSkill]

I went back to my normal pattern of a couple kettlebell sessions a week. I'm definitely not in that kind of rolling shape right now. I'm in average shape--good enough to roll several days per week, but I'm not setting the world on fire.

[@dougieladd]

OK I get it this is for intermediate BJJ practitioners... Do you have a fitness video for the white belts - especially for the old guys like me?

[@morenoh149]

Nice. Never heard of HICT

[@blackironbarbell]

Do dedicate any time to strength training? I'm 47 years old and I find that in cases where someone is similar skill or even a belt above at the same body weight, I often can very easily overwhelm them with my strength despite them being the same size or even larger.

[@OriginalFallofMind]

I'm 40 and my schedule is Monday bjj, recover for the next two days, maybe show up Thursday, then a run Saturday. 😂 No really I do go atleast 3 days a week and run more but my recovery sucks. Always has.

[@nayl3476]

Hi Thanks for this information….what do you use like device to take your heart rate while roling ? What do you think about oura ring ?

[@TheArtofSkill]

Never tried Oura ring, but I’m not a fan of wearing rings while rolling. I use a Polar chest strap.

[@Luckybjj614]

Excellent video. What would you say if you had two week till a tournament. Is there anything from this video that could be condensed into a last two week burst to get a little better performance.

[@TheArtofSkill]

I'd probably try to roll every single day and do a bit of cardio. Then taper down two or three days out. Not much time!

[@Luckybjj614]

I’ve been training 5-6 sessions a week. I’ve been doing speed and strength for the past six week two times a week. Last week I got stuck on a job and only got two sessions in Monday and nothing else. I’m wondering if my body will have fell off, or can make it up without to much loss. Appreciate your time, also your video are hugely beneficial.

[@BarrySRNA]

Do you happen to have the specific programming for this?

[@joaofigueiredo7985]

Tried to drink everytime you blink, I'm sober Jokes aside, amazing video and explanation as always!

[@Mahtimuussi]

What kind of diet did you have during this training?

[@WaggerFiggot15]

Would it not be wise to make your body fat depended as aposed to carb dependent ?

[@himsam84]

hey how did you track your heart rate? was there a specific chest strap you used while rolling that you recommend? also fantastic video super informative and well researched!

[@TheArtofSkill]

I used a standard Polar chest strap, which I paired to my phone running Polar Bear app. I tried a wrist strap, and an upper arm one, but there’s too much contact. The chest one seemed to work the best even though it will get pushed down once in a while.

[@himsam84]

@@TheArtofSkill awesome thanks for getting back to me

[@gceltmc]

Hey man, loving your videos. As a 51 year old white belt with one stripe, it’s great to have an older guy making video’s. Could you maybe do something about supplements, I’m really struggling with the recovery part. Thanks for any advice👍🏻👍🏻👍🏻

[@gceltmc]

Also, I’m thinking of doing some heavy squats and deadlifts on sundays. My BJJ gym don’t open on sundays. I do BJJ 3 to 4 times a week, sometimes 5.

[@FitFatFit]

Check out your bloodwork for deficiencies and supplement it after :) also , read about adaptogens like ginseng , mushroom mixes . It may help a bit

[@graphstyle]

Sleep more and better… (46 year old here)

[@gceltmc]

I’m a blue belt now😀😀😀👍🏻👍🏻👍🏻

[@graphstyle]

@@gceltmc Awesome man!

[@tsmith415]

Rick, what device or system did you find useful to measure resting heartrate variability? We all know what it feels like to overtrain. It's very common for us older grapplers to live sore, and fatigued for days and weeks trying to push forward while our bodies are saying rest. i would like to learn more about how the heart rate variability tells you when to dial it back.

[@TheArtofSkill]

I'm probably doing a video Q&A session in the next week or so. I'll add your question to my list.

[@Guitarjam07]

What about Ketones?

[@richkrupansky1339]

What kind of camera do you film with? You videos are always real crisp.

[@TheArtofSkill]

Sony A7iii

[@edburdo]

Do you have any tips or such for a beginner BJJ when it comes to exercise and fitness? I'm mid-40's, overweight and not in the best shape. And I hate exercising for the sake of exercise. I'm two months into my BJJ training... and looking for things to do. P.S. I just learned about the animal movements last week, so I'm going to use those for the mobility and "body weight" stuff to start.

[@joshuajamias7648]

Compound movements are a good option since you’re engaging multiple muscle groups with each exercise.

[@jakeb7372]

Haha love the overdub.

[@TheArtofSkill]

Busted!

[@TheProdigy260592]

Hi Rick, would love for you to do a video to discuss potential burnouts in jiu jitsu and how to not only keep the body in good form but the mental. Is 6-8 hours per week too much for the long run or less is more?

[@chriswheeler6838]

personal opinion based on my own training... There is a difference between "warm up" and "work out". All those pushups, squats and other BS is a work out not a warm up. A warmup up is something easy to literally warm up and prepare the body and the mind for the coming activity. A simple 5 minute joint mobility routine is a good warm up. Gets the blood flowing, starts warming up the body, the muscles wake up, you feel energized, you start to forget the outside world. The next 10-15 minutes should be on the simple fundamental movements of your system/style/art. These fundamentals are part of a warm up that further increases your heart rate and brings your mind more into focus on the mats. It's not wasted time, it is essential prep. Most of your conditioning should be reserved for the heavy drilling. When burnt out from a "work out" you don't want to drill as hard. But if you're warmed up, the drilling is the meat and potatoes. When warmed up, you want to spend energy on the drilling. If the warm up was good, you have better mental focus and do more reps of each drill and with better refinements and learning capacity. Finally, sparring after that is just the icing on the cake. I can also say when doing "other people's workouts" is when I'm most likely going to get injured. All too often people have no clue why they do a "work out". There's no goal. I can't stand that. There must be a reason, or else forget it. Just burning me out is not a good reason.

[@brazenmmabrazilianjiu-jits8488]

What heart rate monitor and app did you use for this?

[@TheArtofSkill]

Polar Beat

[@JaimeWyant]

How did you monitor your heart rate while rolling? I mean I can't exactly wear my smart watch while rolling.

[@TheArtofSkill]

chest strap paired to my phone.