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 training
Strength & conditioning
Balance your training to focus on as many of these aspects as possible. This will help you become a well-rounded athlete.
-Muscular Strength
Muscular Strength fitness refers to the amount of force a muscle can exert against resistance
-Muscular Endurance
Muscular endurance refers to the ability to keep using the same muscles for as long as possible without tiring
-Cardiovascular Fitness
Cardiovascular fitness refers to the ability of the heart, lungs and blood to transport oxygen around the body
-Flexibility
Flexibility refers to the range of movement of a specific joint or muscle group
-Agility
Agility refers to the ability of quickly changing the body’s position while being in full control of the movement
-Speed
Speed is the ability to move parts of the body or your entire body quickly
-Coordination
Coordination refers to the ability to use multiple parts of the body together
-Power
Power refers to the ability to perform actions requiring strength quickly (speed + strength)
-Balance
Balance is the ability to maintain the body’s centre of mass above the pillars of support
-Reaction time
Reaction time refers to the time taken to respond to a stimulus
Manage 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 alignment
Improve technique
-Understand the rules of Jiu Jitsu
-Study outside of class time
-Train with higher ranks
-Be critical of your own weaknesses
-Ask questions
Become 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 harder
Avoid 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 frame
Manage 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 footage
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