You have probably heard of the 5 Training Zones and how elite endurance athletes, and more recently, a growing number of recreational athletes, use them to guide their training. This blog explains why the 5 training zones are important and how each one can help your body evolve in different directions. What are heart rate …
For this week’s BJJ Weekly Workout we’ve got a tough resistance bike / Airdyne Conditioning workout for you… Can you complete this Airdyne Conditioning Workout? This workout focuses on our fast glycolytic / oxidative energy system, which is great for conditioning. I actually use this often as a Test & Re-Test with our programming clients. …
Before upper body focused lifting sessions and BJJ in general, I like to warm up my shoulders at the same time I work on my hip heist. Setting the shoulder is an easy positional fix, that can reduce your risk of developing anterior shoulder pains, such as AC joint irritation and the long head of …
A METCON workout designed specifically for BJJ athletes to build both strength and endurance. This weeks focus is on training your fast-glycolytic/oxidative energy systems at the same time. Check out the video below for a quick overview of the workout & explanation. Here’s the workout… BJJ Workout – Strength & Endurance METCON 6 Rounds Overhead …
When you program conditioning, are you taking into account targeting energy systems? Energy system targeting revolves around the effort you need, the working time and the work : rest ratio. Here we go over the Energy System Table and how to use it in order to hit different systems that make sense to help you …
Here’s a METCON workout designed to make you better at BJJ. This week we work on developing strength and training for your fast-glycolytic/oxidative energy systems at the same time. We include squats to work on pure leg strength and power. Bent over rows to work on our position as we are standing trying to pass …
Your strength & conditioning program should be designed to move you to your goals. In order to do this they should be measurable & testable – can we track progress? Baseline testing allows you to measure where you are and compare it to where you want to be. Regular progress checks against your baseline testing …
Intensity for Number of Lifts – I.N.O.L. Are you using it? If not, then you’re missing a simple way to rate and track the overall difficulty of a particular exercise in a workout session. Or how to quantitively program across a week effectively. INOL is calculated by Sets X Reps / (100 – %1RM) So …
When programming for BJJ athletes, strength & conditioning programs should be designed in a way that serve the athlete’s progression towards their specific goals. In order to do this programming should be: 1. Measurable & Testable – Can we track progress? 2. Effective – Can you track progress & predict outcomes within a time frame? …
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