Strength and conditioning Advice for BJJ,MMA and Grapplers

William Wayland

BJJ, MMA and Grappling Hugely Popular – Rise in BJJ/MMA fitness specific programs reflect this.

Be aware of cash-ins –Flouting methods that may not work or in fact hinder

performance

• You will never achieve the same level of speed and explosive power just by sparring and rolling or on a heavy bag as

• You will when you raise your strength and rate of force development through specific strength training.

Most fighters probably will get quite a bit of strength and conditioning work through the drills and exercises that are part of practice

• more intense means are required to continue to raise the athlete's physical abilities.

• Paraphrasing Joel Jamieson

Why strength and conditioning?

Competing Demands

• Physical (sport and regular activity)

• Lifestyle• Supplementary

training• Goal selection

How often and what to do?

What should I focus on?

Mobility and flexibility

Strength & Power

Conditioning – Should have a decent aerobic base

Limiting Factors

• Age• Training

experience• Environment you

train in – Proper equipment, training partners, atmosphere

What I recommend

• 2 days Strength Training

http://bit.ly/qvZgx2• 1-2 Days

conditioninghttp://bit.ly/vBi3TQ• Flexibility and

Mobility as and when

Planning

• Training should be cyclical

• Deload your training, occasionally from everything!

• Active Recovery

• Accumulated fatigue

Accumulated Fatigue

• Neurological – neuro transmitters

• Muscular – Metabolites and adhesions

• Psychological – burnout, staleness

• Microtrauma

Planning

• A good program should’nt be confusing

• Wendler 5/3/1, Defranco

• Should make you want to workout

Program Design

Mobility-Activation work

Primary Lift

Accessory work/Hyperthrophy

Conditioning/finisher

Conditioning

MMA, BJJ, Grappling too much circuit training At the expense of strength

Occasionally addictive and cultish approaches

Conditioning

Establish your RHR between 40-60 ideally

Fight specific heart rate variability

Power output at Anaerobic Threshold

Prioritise

• In the weight room and on the mats• Best Bang for Buck exercises• What leaves me injury free?• Combats Injury and aids BJJ performance?

• Value of any strength and conditioning program is only the extent to which it specifically improves the performance

The Desk Job and BJJ

• Great way to stay fit

• Structural balance – Injury potential?

• Common issues :• shoulder and

back problems• Tight hamstrings• Tight Hip flexors

Make the most of your time.

Less is more 80/20 rule

A lot of training goes on with not a lot of thought

Fighters stay on the mats for too long. Can you really apply yourself for 2 or 3 hours at a time? For multiple sessions in a day? (Brendan Chaplin)

Conclusion

• BJJ, MMA – Lifestyle, longevity

• Strength training for injury prevention at a minimum – fix imbalances

• Beginners and intermediates need to invest their time on mats, at this level skill is the greatest outcome determinant

• My Influences• Jim Wendler• Eric Cressey• Vern Gambetta• Brendan Chaplin• Joe DeFranco• Dan John

• Contact me

• Williamwayland@hotmail.co.uk

• Twitter @WSWayland