Try this 12 minute WORK CAPACITY workout for BJJ

[@malcolmmagneto7736]

I've been doing 8x30 secs on the aerobic ski machine and feeling improvement. I'll try this 👍

[@joshuasettlage]

That’s awesome! Let me know how it goes!

[@matthewwild7954]

🎯 Key points for quick navigation: 00:00 *🏋️ The video introduces a 12-minute conditioning workout aimed at enhancing grappling stamina and presents a three-part framework called the Performance Trifecta to maximize performance.* 00:12 *🎯 The Performance Trifecta consists of skills, tactics, and athleticism, with skills being the technical knowledge and application in jiu-jitsu.* 00:54 *🥋 Skills efficiency is highlighted, as seen in experienced jiujitsu practitioners who conserve energy effectively despite lower athleticism.* 01:08 *📊 Tactics refer to leveraging competition rules efficiently; poor tactics can lead to wasted energy regardless of skill level.* 01:49 *💪 Athleticism involves the physical capacity to combine skills and tactics for optimal performance, crucial for advancing grappling ability.* 02:03 *🏗️ Work capacity is described as the base for athletic performance, improving it allows for greater overall athleticism.* 04:27 *⏱️ The workout consists of six rounds of one-minute intervals, focusing on maintaining consistent power output and nasal breathing.* 06:45 *🔄 The workout emphasizes consistent output across intervals, using metrics like watts to gauge performance.* 07:50 *🧘‍♂️ Nasal breathing is used as an intensity indicator; maintaining it during work and rest phases suggests optimal pacing.* 10:26 *📈 Athletes are advised to avoid going too hard in the beginning of intervals to maintain consistent performance throughout.* 11:06 *🔄 The workout can be incorporated in different training schedules and adjusted based on Jiu-Jitsu frequency and individual goals.* 12:20 *🚀 Progress is achieved by gradually increasing output over weeks, using consistency in week one to establish a baseline.* 14:23 *🔧 This conditioning routine is one part of a broader training plan and should be complemented with other training elements over time.* 16:59 *🍽️ Nutritional adjustments, like increasing caloric intake, might be necessary depending on training intensity and personal goals.* 18:22 *🥪 Carb cycling strategy is suggested to maintain energy levels while balancing training and dietary goals.* 20:46 *⌚ Heart rate monitoring isn't essential for this routine, but nasal breathing serves as an effective intensity gauge for progress.* 21:09 *🎥 Athletes should focus on maintaining consistent work rates during intervals and have a clear workout intention to avoid common pitfalls.* Made with HARPA AI

[@joshuasettlage]

Thanks for the breakdown!

[@johnnygrube]

This is a killer workout from Hell! I love my Rogue bike.

[@joshuasettlage]

Yessir!! The rouge bike is a beast!

[@Itsdlu]

Gonna do this with the stairmaster, rowing machine or treadmill. Thanks

[@joshuasettlage]

Let’s goooo!!

[@patsycards]

Great stuff

[@joshuasettlage]

Thank you!!

[@stevenkandro7453]

Can you do this with kettlebells? Maybe swings?

[@joshuasettlage]

Great question! You could do it with KB’s since swings, but i personally wouldn’t make that my go to option. A cardio machine that has some sort of consistent measure of work rate / pacing would be much better 👍🏽

[@VascHugo]

I would say that something with similar effects using a kettlebells would be some kinda of emom, simple and sinister style... 10-20 reps during 10 min

[@joshuasettlage]

EMOM’s can be great!

[@TheDMSPodcast]

Thanks Josh! I was smoked!!! -Andrew

[@joshuasettlage]

You did amazing bro!!💪🏽😎

[@jerryh2954]

How about jump rope?

[@joshuasettlage]

I personally wouldn’t suggest jump rope since it’s much harder to hold specific paces and every time you miss a jump and have to reset, it takes away from the benefit of doing 60 seconds of consistent work. 👍🏽

[@LifewithJD931]

Rowing machine?

[@joshuasettlage]

I love the rowing machine!!

[@malcolmmagneto7736]

350 to 400 BPM??

[@joshuasettlage]

350-400 watts on the fan bike 💪🏽

[@Mr.MomPodcast]

Do you compete?

[@joshuasettlage]

Used to back in the day!

[@Offthecuffwithlucky]

Thanks for a another great video. Would you be interested in being a guest on my podcast? Offthecuffwithlucky here in Pittsburgh. It’s about martial arts and human performance. Thanks again! ☘️❤️☘️

[@joshuasettlage]

Thank you so much! For podcast inquiries, please send an email to my team at [e-mail]! 😎💪🏽

[@Offthecuffwithlucky]

@ ok great thank you!

[@joshuasettlage]

Yessir!