The BJJ Fighter conditioning section is proudy !rought to you !y Justin Garcia" Justin is a !ro#n !et in Jiu$Jitsu as #e as a persona trainer" He has !een in%o%ed in competiti%e sports his entire i&e and has competed at the highest e%e in Jiu$Jitsu and su!mission grapping" 'n this section Justin #i sho# ho# to !uid physica strength and stamina( t#o essentia eements &or competiti%e success" For the most part( this #or)out is designed to increase three$dimensiona strength #hie simutaneousy e*tending your actic acid threshod" 'n Engish( +,tronger -onger+( my &riend" This is .OT a !ody!uiding #or)out/ 0!out 12 or so years ago someone made the decision to ma)e appearance the 34 priority( thro#ing strength and heath !y the #ayside" What5s so #rong a!out that6 The o%era!undance o& -am!orghini5s #ith 7ugo engines in today5s gym scene is proo& enough" 8uite simpy( i& you can5t: $ 9er&orm :1 !urpees ( $ Bench your !ody#eight( $ ,;uat :* your !ody#eight( $ ,;uat 422 !ody#eight s;uats( one a&ter the other #ithout rest( that is
7ou 0in5t ,hit/// ,o et5s get do#n to the meat and potatoes" First o&&( you are going to aternate !et#een #or)outs( etting days o&& !e decided !y soreness" We a train Jiu$Jitsu <hope&uy= so there are going to !e days #here the Gym thing >ust ain5t happening" Ta)e a day( and then continue your >ourney to#ards man strength" ' don5t &oo# a set schedue( so you shoudn5t !e imited to one( either" '& ast time you did a ,trength #or)out( then do an endurance #or)out no#( and %ice %ersa" '5 e%en dou!e up on Endurance days pre$comp time( so there is as much &e*i!iity to the program as needed" '& you5%e ne%er i&ted a #eight in your i&e( hod your horses/ 7our !ody needs to !e reminded it H0, musces so three #ee)s o& my +9R'?ER+ shoud su&&ice" 0ternate primer #or)out 34 and 3: #ith the @rd day o&&" Ho# a!out #e teach you ho# to ride a !i)e !e&ore you enter the Tour Ae France6 O)( no# as &ar as the e*ercises go( you5re pro!a!y not going to )no# #hat a o& them are so ' suggest you use the search engine B +T$?0G"CO?+" '& you can5t &ind them there( e$mai me or post it and '5 get an ans#er to you as soon as possi!e" O!%iousy '5d rather teach you the e*ercises myse& !ut( then again( '5%e earned some coo techni;ues &rom Baret 7oshida( athough #e5%e ne%er met/ .o#( '5m not suggesting that you &oo# this &or the rest o& your i&e( !ut ' do &ee( ho#e%er( that due to it5s %ariety in training stimuus( it coud !e &oo#ed &or a onger amount o& time than the usua +C #ee)s and s#itch+ approach" Gi%e it a good D$4: #ee)s !e&ore ta)ing a coupe o& #ee)s to do something di&&erent" ,o en>oy the #or)out( and !y a means( stop !eing so #ea)" $The ChimChim
,trength Aays $ 9ic) 1 e*ercises" T#o upper( t#o o#er( one core" $ F sets( F$1 Reps each $ 0#ays )eep t#o reps +'n the Bag+" .e%er et &aiure occur" '& you #ant 1 reps( use a #eight you can get G reps #ith" O!%iousy( the &irst coupe o& #or)outs #i dictate #eights used" $ Try to aternate e*ercises &rom #or)out to #or)out" <'"E" ,;uat( Aead i&t( ,umo Aead i&t= $ Keep &orm strict and through a FU-- Range o& ?otion" For e*ampe: Ao &u s;uats( not +9o#er Jigges+: Where you sit ha&#ay do#n( and then come up/
Endurance Aays $ +Compe* training+ $ Choose 1$42 e*ercises per +compe*+" 0ternate !et#een upper( o#er and core( a#ays &inishing #ith a pyometric mo%ement" $ 9er&orm each e*ercise o& the compe* #ith .O rest in !et#een" '& in 9ain( chec) to ma)e sure your mangina is o)( then continue" $ 0o# a set rest period !et#een sets" Try to consistenty shorten the R"9 &rom #or)out to #or)out" ,tart at 4$4E: minutes" '& that5s not enough( ac)no#edge you5re a Romo( then rest as needed" $ Buid up to a #or)oad o&: 1 compe*es( : sets each $ Reps shoud !e 42$:2 each e*ercise" 0gain( &aiure shoud ne%er occur( ho#e%er( #hereas strength days &oo# the +T#o in the Bag+( endurance days shoud !e more enient( <'"E" +1$G in the !ag+=
Upper 4" 9ush Up <&at or &eet up= :" ?iitary 9ress @" Cur F" ,ee$,a# 9ress 1" -atera C" Aou!e Kic)!ac)s G" Aum!!e Ro# D" Bent -ateras I" Hammer Curs
Core JJJJ,ee ,trength Aays -istJJJJ
9yometric 4" Burpees :" Bo* Jumps @" 9yo 9ushups
E*ampe ,trength Aay and Endurance Aay &or ?e Warmup: 8uic) F minute #a) on treadmi 4" ,;uat @C1 !s F H 1 reps :" 'ncine Aum!!e 9ress 4:15s F H 1 reps @" Weighted Chins 12!s F H 1 reps F" ,a*on Bends :15s F H 1 reps 1" Gute Ham Raises Body#eight F H 1 reps
Fina note: ' ha%e a #hoe !eie& system #hen it comes to physica preparation and impro%ement( most o& #hich '5m not going to !other #riting do#n here" ,o &ee &ree to as) me #hate%er ;uestions you i)e and '5 get an ans#er to you as ;uic)y as possi!e"
Go Team Groundhog/// To &ind out more a!out Justin Garcia %isit his #e! site at ###"JustinGarcia"com
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