HIIT for BJJ

Improving cardio capacity for Brazilian Jiu-jitsu

Can you improve it specifically for bjj? Following one of my last post “Should you really improve your cardio for BJJ?’’, here are some options on how to up your cardio game when needed with one very effective training method, High intensity Interval training.

In the Journal of Applied Physiology, Nutrition, and Metabolism, researchers concluded that high intensity interval training (HIIT) is a very powerful method to increase whole body skeletal muscle capacities to oxidize fat and carbohydrates in previously untrained individuals. Although there is no better way than rolling to get better, it can help in many ways.

* HIIT Can Burn a Lot of Calories in a Short Amount of Time. …
* Your Metabolic Rate Is Higher for Hours After Exercise. …
* It Can Help You Lose Fat. …
* You Might Gain Muscle Using HIIT. …
* HIIT Can Improve Oxygen Consumption. …
* It Can Reduce Heart Rate and Blood Pressure. …
* Blood Sugar Can Be Reduced by HIIT.

If the purpose is to use it for a given sport, specificity is the key. To put it simply, you have to look at the sports requirement. In hockey, they « work » for times of 30 to 70-90 Seconds with complete rest between change ups. In bjj, we don’t have this luxury. Regular rolls are about 5 minutes and up to 10 minutes. Although you can’t go hard for 5 minutes, short bursts of intense work are followed by periods of transitions, which are what we see as incomplete rest. Hiit is the closest we can get to simulating the demands of bjj. Now, going on a treadmill or elliptical doesn’t do shit. Again, using the assault bike, one of the best piece of equipment in my opinion for Hiit. If unavailable, thrusters come in close second. I also love the concept 2 rower since pulling is a big part of the game. If you have zero equipment available, burpees could be a great option as well. If you have battle ropes, I would use those alternated with burpees since the demand is a little greater on the arms than on the lower body.

On a side note, burpees and all bodyweight exercises are subject to one common law, the law of diminishing return. The more you do, the better you become. Increasing the resistance is often impossible, so results fade because the body accommodates. They are great for increasing metabolic demands, especially when you pair them up.

Once your cardiovascular capacity base is established (2-3 weeks of steady pace cardio for 20-30 min. or once you can endure a few 5 minute rolls) you can get a little more creative with your cardio workouts. Assuming you’re training with weights 2-3 days a week, plus rolling sessions, incorporate these sessions at the end of your workouts, once or twice a week. Keep in mind that your body will be performing in a state of fatigue, so choose the exercises wisely.

Finisher #1 – Tabata Style
* DB thrusters (20 seconds of work, 10 seconds of rest)
* Rope battle (20 seconds of work, 10 seconds of rest)
* Burpees (20 seconds of work, 10 seconds of rest)
Perform 4 rounds. Rest 2 minutes between rounds.

Finisher #2 a la Javorek.
* Barbell hang snatch x 6
* Standing barbell squat x 6
* Standing barbell press x 6
* Snatch grip deadlift x 6
Circuit style with the same weight for all exercises. Never let go of the barbell. Do as many rounds as possible in 15 minutes.

Finisher #3 – Abs Circuit
* Floor bicycle for 60 seconds
* Mountain climber for 60 seconds
* Leg scissors for 60 seconds
* Plank for 60 seconds
Rest for 2 minutes then repeat for three sets.

Finisher #4 – Row your ass off

Using the rower, go all out for 5 minutes and mark down the distance. Try to beat it second time around after a full 4-5 minutes rest. This can come as close as what rolling in competition should feel. In my next book, I have a few challenges using the concept 2 rower.

Finisher #5

30 minutes prowler for distance. Transcendental experience.

Here at bodhifit, we are fortunate enough to have all kinds of equipment at our disposition AND have the mats very near. We could do a full conditioning workout and step on the mats right after for stand up rounds. We work on grips for 30 minutes and go grip fighting for another 30min. We could do the abs workout finisher number 3 and work on passing guard. Next one we will try is go on the assault bike for 60 seconds max out and then specific training with our shittiest position. Just be creative, have fun, tap a lot and learn from it. Get the edge. between two equally skilled fighters, the stronger one with better cardio capacity will always have the edge.

Oss!

Coach Eric