This is exactly what I'm missing in the current wave of discussion on S&C for jiu jitsu. What in this routine "looks good as a BJ specific S&C routine"?
The author of the protocol points out that "This is a basic template that I start with for most of my athletes". What I'm curious about is a program that specifically looks at the needs of jiu jitsu athletes apart from other athletes.
I'm not trying to be critical of this protocol. But the evolution of athleticism in jiu jitsu will come most quickly through an analysis that looks specifically at the needs of jiu jitsu athletes, with a focus on what is DIFFERENT from the what other athletes need, rather than on what is similar.
One area that does concern me about the protocol is the apparent de-emphasis on aerobic conditioning in favor of more anaerobic, high-intensity methods. In my experience - and in the literature I've read on conditioning and combat sports in general - a higher role for aerobic conditioning is a good idea for the vast majority of those training combat sports in general, and jiu jitsu in specific.
Thanks for your comments. In my first article, what I tried to emphasize was that I don't think from a strength perspective, BJJ/ MMA is all that different from other sports, save for a few exceptions (such as perhaps more movements done in a prone or supine position).
This week, Mike Boyle wrote a piece with a similar overtone:
MMA for Football? Michael Boyle’s Strengthcoach.com Blog
I also tried to make a distinction with regards to the conditioning. In the second article, I tried to address the conditioning aspect through the use of BB/DB/KB complexes because it imposes an external muscular demand not captured through traditional agility or sprint work. Of course, I still believe sprint work is important, hence the inclusion of the Interval protocol. What you did not find in my program were shuttle runs, tempo runs, or lots of 400m or 200m sprints. Not that those options would be bad, but my feeling is the complexes and Interval work are more conducive to the demands of our sport.
As I hope I've been very clear through this point, I also don't necessarily believe I'm 100% right, and I'm not suggesting I've found the holy grail of combat sports S&C - but personally, I have achieved better sucess through this approach than other approaches.
As far as including more aerobic work, I still remain torn. I know coaches like Jon Chaimberg that do little to no traditional work, and I know other coaches like Joel Jamieson and Larry Lindenman advocate a decent amount of LSD. But from a coaching perspective, I like the anaerobic protocols better - frankly, it's harder to fake it, and I think builds more mental toughness. Please recall I'm writing this article for a very broad audience. Honestly, when is the last time you went to a commercial gym or college track and noted to yourself, "God, all these people just love sprinting/ working so hard!".
Leo
