The Everyday Jiu Jitsu Podcast Ep 10: Conditioning For Jiu Jitsu

We all get exhausted in training. In this week’s episode, I discuss how you can improve your conditioning for Jiu Jitu and optimize your performance on the mats. Enjoy the show!Breathing-Avoid excessive breathing-Do not hold your breath-Keep a calm facial expression-Focus on your breath while trainingStrength & conditioningBalance your training to focus on as many of these aspects as possible. This will help you become a well-rounded athlete.-Muscular StrengthMuscular Strength fitness refers to the amount of force a muscle can exert against resistance-Muscular EnduranceMuscular endurance refers to the ability to keep using the same muscles for as long as possible without tiring-Cardiovascular FitnessCardiovascular fitness refers to the ability of the heart, lungs and blood to transport oxygen around the body-FlexibilityFlexibility refers to the range of movement of a specific joint or muscle group-AgilityAgility refers to the ability of quickly changing the body’s position while being in full control of the movement-SpeedSpeed is the ability to move parts of the body or your entire body quickly-CoordinationCoordination refers to the ability to use multiple parts of the body together-PowerPower refers to the ability to perform actions requiring strength quickly (speed + strength)-BalanceBalance is the ability to maintain the body’s centre of mass above the pillars of support-Reaction timeReaction time refers to the time taken to respond to a stimulusManage energy expenditure-Focus on using less energy and keeping a lower heart rate during training-Prioritize efficiency and technique-Avoid wasted or excessive movements-Understand the offensive & defensive dichotomy-Regulating body tension-Look to break your partner’s alignmentImprove technique-Understand the rules of Jiu Jitsu-Study outside of class time-Train with higher ranks-Be critical of your own weaknesses-Ask questionsBecome comfortable with discomfort-Train with higher ranks-Train when you want to stay home-Put yourself in bad situations during training (defensive cycle)-Avoid skipping rounds-Find your breaking point-Occasionally avoid breaks between rounds-Try exercises that are not fun (assault bike)-Push yourself to work harderAvoid the defensive cycle/ Enter the offensive cycle-Funnel training to your favourite positions-Win the small battles in the neutral cycle (gripping)-Keep your partner in the defensive cycle by breaking their alignment-Hold dominant positions of advantage; camping-Force the top player to post hands on the floor-Force the bottom player to frameManage nerves and adrenaline (Generally for competitors)-Remain calm-Visualize/mental training-Have a game plan for competition-Train hard-Find your ideal warm-up-Make adjustments after every tournament experience-Film your sparring/competition and assess the footageContact/Support The Show: Website: ejjp.showInstagram: @theessentialjiujitsupodcastEmail: [email protected] Guard Online Academy: https://onguardbjj.com/p/online-academyZara Can Do Jiu Jitsu! https://books.friesenpress.com/store/title/119734000253392052/Matt-Kwan-Zara-Can-Do-Jiu-Jitsu%21