First of all, lets talk about what typically is described as endurance training for BJJ athletes:
2. Running some more
3. Running even more
This is definitely an appropriate approach if our athletes are going to compete in a cross-country event, but that is not what Brazilian Jiu Jitsu competitors have signed up for. BJJ competitors are expected to be powerful and explosive at the same time; running is just not going to prepare them for that.
Now if I told you that I have a way to train that requires you to never run again...Would that interest you? No. Liar!!! I have never met a person, besides a runner, that has told me that they love to run. If your answer is yes, thank you for being honest and lets get to work.
A method that I find beneficial for BJJ competitors is called complexes. After studying from some of the top fitness professionals in the industry, like Alywn Cosgrove and Robert Dos Remedious, I have come with this definition for complexes:
Complexes are performing two or more exercises in a sequence with the same load. You complete all of the reps from the first chosen movement and than head to the next one.
Here is a sample of a complex done with Josh Henkin’s Ultimate Sandbag:
USB BJJ Complex:
1. Rotational Lunge-6 reps each side
2. Clean-6 reps
3. Rotational High Pull-6 reps
4. Good Morning-6 reps
5. Rotational Overhead Presses-6 reps each side
6. Front Loaded Squat-6 reps
Now take 2 minutes off and repeat for 3-4 times.
DO NOT UNDERESTIMATE THE DIFFICULTY OF THIS COMPLEX. This will be a true test of your fitness and will force you to dig down deep and really push your training sessions. Don’t just take my word on it…give it a try during your next workout.