No time is better than now. Take action now and start your journey of developing the strength and conditioning that you need in order to train or compete at the level that you desire.
When deciding on which piece of equipment that I choose to use with my clients, there are a couple of things that I take into account: 1. Cost What is my initial investment? Do I have to keep buying additional equipment? 2. Versatility Can I use it with my athletes that are dropping body fat, increasing lean muscle, conditioning, rehab, etc. 3. Space How big is it? Can it be stored away? Can it be moved from training facility to BJJ Academy. 4. Longevity How long will it last you? Or will you be buying a new piece of equipment every couple of months and throwing money down the drain.
Now that we understand some of the reasons that I picked these pieces of equipment…Here is my list of the “Top 3 Conditioning Tools For BJJ”:
Training a Brazilian Jiu-Jitsu competitor is no easy task. You need to make sure that while you are increasing their strength, you are also working on their conditioning, mobility, flexibility, and explosiveness.
Here are 5 exercises that every BJJ World Champion should include in their programming:
1. USB Rotational Lunge Lunging is a great way to develop flexibility in the hip while increasing strength and mobility at the same time. What makes the Rotational Lunge so special is that the load is offset, so as you are moving in one plane of motion, the Ultimate Sandbag is moving in another phase.
Some people think that the answer is by training countless hours on the mat. That answer is not wrong, but rather just incomplete. The other part that is normally overlooked is the hours of sweat that is lost during your strength training sessions.
Now if you think we are talking about just doing Chest and Tri’s on Monday and Back and Bi’s on Tuesday…you are DEAD WRONG. The end of each of your strength training sessions should look like the end of a training session at the academy…Dead bodies on the floor.
If I want my BJJ/MMA athletes to have that last burst of energy in the final minute, or round, of their match…I need to make sure that the final couple of minutes of every training session are the toughest moment of the lives.
This is where I like to bring in a concept that I learned from Martin Rooney and that is a “Finisher”. A “Finisher” is very easy to perform and can either be done at the gym, the academy, or even at the comfort of your own home. One reason why I like to include these in my athlete’s workouts is because it really forces them to push their training to the next level.
One thing to remember when inserting this into your programming is that we should be cautious to our overall volume during the workout. For example, if you have completed a number of circuits or a lot of weight training, even though you want to do more, your body may have had enough. One thing that I always remember when I am doing my programming for my athletes
Is that “more is not always better…better is better.” Too much training in the gym may start affecting your training on the mat and that is something that nobody wants to see.
Here is my top 3 “Finishers” that I like to use with my athletes: