View OracleJiuJitsu content: here (separate membership req’d)
This is Oracle Jiu Jitsu Online, OracleLife content:
Date: 05/03/2020
Title: Oracle Jiu Jitsu training program, strength and conditioning:
Tag cloud: training programs
From Standing: [531]
From Guard: [532]
From Mount: [533]
From Back: [534]
From Side: [539]
Drills: [535]
Other:
Long form note:
Oracle Jiu Jitsu exercise routine strength and conditioning:
This routine has been put together specifically for the Brazilian Jiu Jitsuka. It focuses on specific muscle groups required for BJJ to strengthen and condition while protecting very specific parts of your body. The greatest chance of injury is likely in your knee ligaments. Strengthening and conditioning them will help you stay the long term course better. Modify to suit your needs based on your age, strength, and abilities.
Recommendation:
Days 1, 3, and 5:
Running: Your ultimate goal is to be able to last an entire class without breaks and not gas out during matches. This is a good benchmark for competitive training. Start with what you can manage and build upon it. If you do not enjoy running, make it enjoyable by NOT putting pressure on yourself to hit unrealistic targets. Gradually your stamina will get better. The key is to start and accomplish something each time. Small wins are important to your overall state of mind towards your long term goals.
If you have access to a thread mill, divide your estimated max by a third and mix in a HIT* (see below). For example, if you can run 6km, consider running 2km and switching to a below HIT routine. Run another 2km and switch to another HIT etc. This program is designed to mix aerobic with anaerobic exercises. The rationale is that BJJ has a substantial amount of anaerobic strength required. For example, when two individuals are locked in battle both exerting force, push, or pull. When neither are moving, this is called isometric exercise and it involves stationary positions where there is less of a demand on your cardio system. Similarly, sudden explosive movements aka transitions, as well, require anaerobic exercise. However, over the long haul, the match still requires cardiovascular endurance, particularly in competitions where there are only a few minutes potentially between rounds where you are going at 120% of your normal capacity.
Days 2 and 4:
These are easier days, allowing for recovery, yet working non-competing areas of your body. Notably, your knee ligaments which are prone to injury. These days employ the use of BANDS^. These elastic work out bands come in various forms from simple looped bands to tubes with hand grips. Whatever your choice, you can find them at Winners etc.
Use these days to stretch out your tired recuperating muscles and tendons. The roller is your friend.
Days 6 and 7:
Full rest and recovery (unless you’re coming into Oracle class).
* *HIT (High Intensity Training) routines include: (in order of importance)
Group A:
– squats
– lunges
– Olympic deadlifts
The first three are strengthening your glutes and core. All power comes from your glutes and core.
Deadlifts add muscle linking to the posterior chain for overall dramatic strength improvement
. It’s important to note that lifting heavy objects generally above the shoulder line is potentially hazardous to the rotator cuff. Hence we recommend stopping just below your chin. You’ve been warned.
Group B:
– v-ups
– triangles
– left to right weight/medicine ball passing
– leg drags
The above strengthens the core. A strong core is your foundation. Leg drags adds linking elements of muscles and speed.
Group C:
– those with access to equipment. Add
the following options:
– pulldowns (or chin-ups)
– pushdowns (or Hindu push-up’s)
the above adds some upper body strength conditioning routines
* Attempt to complete each set (3 in total) of HIT routines in-between your interval runs.
* If you don’t have access to equipment, most of the above can still be performed outside and modified with what’s available in public.
===============
^ Band work:
– Pumel resistance strengthening work is essential for strong collateral ligaments. Inside and outside. 10x per side. Repeat x2. Don’t overdo.
– Vastus lateralis work aka ‘thigh master’ routine. You’ll thank me when that 225lb monster passes your guard crushing past your knee shield. Work that Vastus and drive it into his solar plexis.
Advanced band work:
- rectus femoris quad routine (outside femur muscle for 1/2 guard retention/butterfly sweeps). You’ll need a table and a seat. Link the band through a table leg. Other end loop through to your knee. Carefully lift knees towards your chest. Ensure your bands are in good condition to avoid injury. (image not included in the chart below).
- hamstring routine. Greater distance between you and the table, your end of the loop will secure to around your ankle. You will draw the band in towards you, strengthening your hamstrings. (image not included in the chart below).
URL1:
URL2:
URL3:
Tiny Tigers:
Teen Titans:
Pre-Adult:
Long form notes: