Hi guys,
I've always competed without other conditioning than the one we do in training. We train 3 days a week for about two hours and a half, and the last hour of training is usually hard sparring so I've always felt good with that and I have also won a decent number of tournaments locally (I am a 24 years old blue belt who has about three years of training, and by the end of the year I'll probably be purple.)
But now, I'm aiming to mantain some kind of high-level performance (working and studying at the same time also) and I feel like I need to give my bjj that extra conditioning. I've always been reckless about it, because I have that feeling that lifting and all that could make me less flexible and make me slower.
However, I want to try this conditioning program (took it from grapplearts). Do you think it'll help? It's only two days and about one hour and it could help giving me that extra strenght and gas tank that starts to lack when you have already fought four matches.
What'd you improve about it?
Workout Day 1 – Cardio & Upper Body Emphasis
I've always competed without other conditioning than the one we do in training. We train 3 days a week for about two hours and a half, and the last hour of training is usually hard sparring so I've always felt good with that and I have also won a decent number of tournaments locally (I am a 24 years old blue belt who has about three years of training, and by the end of the year I'll probably be purple.)
But now, I'm aiming to mantain some kind of high-level performance (working and studying at the same time also) and I feel like I need to give my bjj that extra conditioning. I've always been reckless about it, because I have that feeling that lifting and all that could make me less flexible and make me slower.
However, I want to try this conditioning program (took it from grapplearts). Do you think it'll help? It's only two days and about one hour and it could help giving me that extra strenght and gas tank that starts to lack when you have already fought four matches.
What'd you improve about it?
Workout Day 1 – Cardio & Upper Body Emphasis
- 12 minutes Stairmaster on a ‘rolling hills’ setting (i.e. ///). Don’t cheat by holding onto the side rails at all; you won’t be able to go as hard, but it’ll be a truer cardio workout
- 4 sets barbell bench press, 8 to 12 repetitions per set. The first set is a warmup lift with half your final weight (or less). The next three sets are working sets where you go just about to failure.
- 3 sets of pull-ups, as many repetitions as you can. The first set is with your palms away from you, the next set is with your palms towards you, the final set are parallel grip pull-ups with your palms facing each other.
- 2 supersets of bodyweight dips and barbell curls (dips, curls, dips, curls) to failure
- 1 set of straight-legged crunches for abdominals
- 1 set of hyperextensions for lower back
- 1 set of neck extensions with a harness
- Stretching
- 15 minute jog at 1 to 2% incline and a steady speed. The pace should be easy initially but should be getting difficult towards the end
- 4 sets of barbell squats: 8 to 12 repetitions per set. The first set is a warmup lift using half your final weight (or less). The next three sets are working sets where you go harder.
- 3 sets of dumbbell lunges. The first set is forward lunges. The second set is backwards lunges. The final set is walking lunges.
- 2 sets of ‘vanity’ exercises of your choice: e.g. lateral raises for your shoulders, calf raises for your lower legs, etc.)
- 1 set of bent legged crunches for abdominals
- 1 set of hyperextensions for lower back (don’t go super hard on these if your squats were heavy)
- 1 set of neck extensions with a harness
- Stretching
