Best conditioning besides rolling?

[babygetoboy]

So I want to add some conditioning into my bjj training to help with rolling and also drop some bodyfat in the meantime. What do you guys feel is the best conditioning to do besides obviously rolling.

 

[DrFIGHT]

Running is great for condition. And you can do it anywhere at any time.

If you want to spare your joints, swimming is another good option.

 

[JCRfights]

sprint intervals 30 seconds on 1:30 off go for 30 min or so

 

[TriangleMan]

The StairMaster. Brutal piece of equipment, minimal impact, extremely difficult (just don't be a sissy and hold onto the handles unless you're at level 16 or something).

 

[redaxe]

Drilling.

 

[The Cicada]

sprint intervals 30 seconds on 1:30 off go for 30 min or so

That will get you in great shape, quick, if you push it. If you can only do it for 8-10 minutes to start, don't worry about it. Once your heart gets used to the volume it qill quickly adapt.

Or you can sprint 200 meters at about 80%-90% ( so you don't tear a hamstring or groin) then immediately drop down and do push ups to failure or close. Then rest for 90 seconds or so and repeat. That will keep your heartrate high even between the actual interval, which means your heart is getting work even when you are resting.

 

[loyalyolayal]

15 burpees per minute for 10 mins.

 

[Vitamin C]

Drilling.

So, so many times, this.

If you drill properly, explosive and strong like you would be in a match, without resting between reps, it is actually much more taxing than even rolling but still BJJ specific.

 

[DiscipleOfPog]

Drill or sprint. I have found that jogging makes me better at jogging, while making me weaker on the mats and making my knees and back ache.

As far as losing the body fat, unless you are clearly overweight no amount of training is gonna help you lose any more. Diet is your only weapon when it comes to getting cut.

 

[eyepokeU]

burpees

 

[claytongray]

sprint intervals 30 seconds on 1:30 off go for 30 min or so

This and drilling.

To reduce body fat, eat better. Also, go to sleep earlier (which gives you less time for eating).

 

[BigSiv]

If you drill properly, explosive and strong like you would be in a match, without resting between reps, it is actually much more taxing than even rolling but still BJJ specific.

Can you go into how you drill? To me if I'm drilling, I'm doing movements with my partner on maybe 30% resistance, so I can get into the feeling and movement. I don't feel like I'm really pushing it. If I could add that extra dimension to drilling it would be much more beneficial.

 

[Vitamin C]

Can you go into how you drill? To me if I'm drilling, I'm doing movements with my partner on maybe 30% resistance, so I can get into the feeling and movement. I don't feel like I'm really pushing it. If I could add that extra dimension to drilling it would be much more beneficial.

These guys talk about it better than I can, and have the legitimacy to boot.


Rafa mentions the same principles in this video.


The whole video is good, but specifically as far as the mentality goes, he talks about it at 3:40.

Notice that in the first video they do talk about taking your time and investigating a position and feeling it out. But once you know how to do it properly, you should be able to make a bit of a drill out of it, not just listlessly repping out two or three then switching partners.

Leg drag is a good one. Standing above guard, take the grips on the pants, and leg drag, squat low and tight, stand up and repeat. If you can bang out ten before you get winded or cramped up you're probably already in some pretty great shape. I find them to be killer. It can be difficult to find a partner to do this kind of drilling with you though, if it is not a regular part of your gyms training.

 

[LordarshynBJJ]

I didn't read the rest of the thread. I don't care. HIIT. or just "intervals" ..whatever you want to call it...HIGH intensity...and your rest is just working out with lower intensity...as an example, you could sprint for say, 30 seconds, then jog for 60 to recover, then sprint again...it'll teach you to rest while being active, and then to explode...than translates directly to BJJ and also is a great way to lose weight. when i used to do this on my off days, i could seriously do a 60 minute roll and get up ready for more...getting tired/gassed was just not an issue. I need to get there again...my cardio is extremely bad these days.

 

[Illadelphia]

I'm not going to make another thread but maybe you guys can help. I have 36 hours to lose a solid five pounds for my 6pm weigh in on Friday. Anything in particular you guys suggest that's proven for you?

 

[LordarshynBJJ]

I'm not going to make another thread but maybe you guys can help. I have 36 hours to lose a solid five pounds for my 6pm weigh in on Friday. Anything in particular you guys suggest that's proven for you?

That's a TON OF FUCKING TIME.

Stop drinking water 24 hours before, suck on ice and spit if you get too thirsty...

RIGHT AFTER WEIGH INS, take about two tablespoons vegetable Glycerol, and drink a gallon of water....and eat some carbs... take a 15 minute room temp epsom salt bath..make sure it's room temperature or it'll make you sweat and dehyrdrate you further.....the soak will get your body absorbing more sodium so you will hold more water and rehydrate faster...

and since we're talking sodium, next day, drink pediolyte.

If you're REALLY screwed and need to lose those last few pounds, hit up a sauna, or soak and rinse in a HOT FUCKING BATH, or do some cardio in a sauna suit...that should be your last resort as it will tire your muscles too much but it's always an option....also, take a diuretic, like dandelion supplements, or even caffeine supplements....and if you're REALLY screwed after all that, take a laxative.
\
whatever you do, start getting replenished right after weigh ins...take your glycerol and water with you, drink it right after stepping off the damn scale...

but you can probably make weight just by not eating or drinking anything a few hours before bed the night before...You've got 5 pounds and 36 hours...don't stress it...I've cut 15 in 24.

 

[Illadelphia]

See that's what I'm motha effing talking about. I don't have a wrestling background. And I always needed to gain not lose so this is new to me. my first match shouldn't be until two the next day I think because the seniors are going first. Thanks a lot.

 

[generalyum]

Burpees and mountain climbers

 

[Deleted member 407839]

That's a TON OF FUCKING TIME.

Stop drinking water 24 hours before, suck on ice and spit if you get too thirsty...

RIGHT AFTER WEIGH INS, take about two tablespoons vegetable Glycerol, and drink a gallon of water....and eat some carbs... take a 15 minute room temp epsom salt bath..make sure it's room temperature or it'll make you sweat and dehyrdrate you further.....the soak will get your body absorbing more sodium so you will hold more water and rehydrate faster...

and since we're talking sodium, next day, drink pediolyte.

If you're REALLY screwed and need to lose those last few pounds, hit up a sauna, or soak and rinse in a HOT FUCKING BATH, or do some cardio in a sauna suit...that should be your last resort as it will tire your muscles too much but it's always an option....also, take a diuretic, like dandelion supplements, or even caffeine supplements....and if you're REALLY screwed after all that, take a laxative.
\
whatever you do, start getting replenished right after weigh ins...take your glycerol and water with you, drink it right after stepping off the damn scale...

but you can probably make weight just by not eating or drinking anything a few hours before bed the night before...You've got 5 pounds and 36 hours...don't stress it...I've cut 15 in 24.

dang. nice advice.

 

[portland]

interval training on an Airdyne bike. I started off doing 30 seconds on 30 off at atleast 70 rpm doing 8 of them. Then later changed it to 20 seconds on 10 off at at least 80 rpm for 8 rounds.