Man this is gold. Thank you. All your bjj videos have been helping me organize and focus on strength and conditioning while jiu jitsu has been on the back burner this year. Excited to get back to training again and see how it translates to performance on the mat.
Just finished trying out this workout. Been looking for a way to get my conditioning in without compromising recovery. I can say I actually feel better after this session than I did before. Thanks for this series!
How can anyone rowing long enough sessions to get LISS cardio benefits without causing serious overuse injuries in your hands? What low impact exercises can you do for similar LISS benefits of a larger heart?
So little that any benefit would be outweighed by the rivalry in adaptation between the effects of cardio and strength training. The ideal amount of cardio training for weightlifters is almost certainly zero.
It's impact would be in improving general work capacity, enhancing ability to recover between sessions and managing bodyweight but with that said, the amount needed to make that happen is very low, ie. 20-30 min of LISS a few times per week would be sufficient.
@@Richard-bw9jy thanks. I've watched almost all the videos on programming. I have a few specific questions about the book in particular. There's a disconnect on a few topics and methods in the book and how they work together. Or perhaps they don't go together at all and are stand alone methods?
@@JuggernautTrainingSystems I deleted my previous questions and just have two simple ones. Question# 1: What's an example of medium day loading and volume? The book gives an example of a heavy day - top set with a few backoff sets (drop around 10% load). The light day - straight sets (minus 1 or two from heavy day) around 85% of the top sets. What's an example of a medium day? Question #2: Comparing JM 2.0 and PPDM, when (or what level lifter) would you suggest using JM 2.0 instead of PPDM style programming?
As a climber my training works towards seasons of good conditions on the rock. 4-6 weeks peaking in autumn and spring for example. The rest of the year is more off-season for increasing strength etc. Would you recommend ice baths during those peaking periods, when the main goal is displaying gained strength/technique? I’d probably only be in the gym once/wk and try and climb outside 3-5x/wk. Those outdoor session can be from 2hrs to 6hrs of on and off climbing. Just wondering whether to see if this would be for me, as I’ve avoided it due to the dampening effect you mentioned in the video. Thanks.
Usually when I've seen tempo intervals from other folks (Charlie Francis, Joel Jamieson) the tempo period is much shorter and the recovery period is much longer. It looks like you've basically inverted the rest/work times from the way Francis did (10-15 seconds effort, 45-minute recovery).Ottavio is able to maintain Zone 2 with those work/rest ratios? (genuinely asking- the scheme I described above puts me right at the upper limit of zone 2, but Ottavio is also a more highly qualified athlete than I am)
I'm pretty sure he never said that. Do you have a source so that I will stand corrected? Rip is wrong on many things, he's overly dogmatic, but a lot of the stuff people say he is wrong about are just misconceptions from people who don't understand what they hear/read.
I had to ice injuries all throughout college. I hated it. I don’t care how much does ice bath would improve my recovery, I will never do something like that again, LOL
this is pretty much how i train year round. use cybex arc trainer for blasts of HIIT 3 x 10 mins each, then in between those i'll do a tri-set of jump rope, mountain climbers, spot sprints and then back on the arc trainer for 10 min HIIT and repeat all of that 3 or 4 times over again.
@@its_james_fitness no, it's quite brutal and taxing for me at least. i'm not an MMA fighter or elite level athlete so perhaps they or you would find what i do to be easy. staying low bodyfat year round as a natural for most of us means some sacrifice in performance. blasting 1-2 mins then 30 secs cruise, blast 1-2 mins, 30 sec cruise, that's HIIT. i don't use a bike if you read my comment.
Either you're training aerobic capacity, or you're recovering...you cant be doing both. Thats like saying im recovering on the squat by doing lifts at 70%. This is still training, and it still builds fatigue
Love all of the BJJ content, you can't find better on youtube. Thank you Chad and the Juggernaut team.
Thanks for supporting.
Man this is gold. Thank you. All your bjj videos have been helping me organize and focus on strength and conditioning while jiu jitsu has been on the back burner this year. Excited to get back to training again and see how it translates to performance on the mat.
@01:00
30 minutes of work, 45s X 15s transition X 45s at 75% thank you!
You did great thing with this series. Thank you
Just finished trying out this workout. Been looking for a way to get my conditioning in without compromising recovery. I can say I actually feel better after this session than I did before. Thanks for this series!
Great to hear
Loved this series
How can anyone rowing long enough sessions to get LISS cardio benefits without causing serious overuse injuries in your hands?
What low impact exercises can you do for similar LISS benefits of a larger heart?
How important is aerobic capacity in Olympic weightlifting? Do lifters need to arrange this into their training programs?
So little that any benefit would be outweighed by the rivalry in adaptation between the effects of cardio and strength training. The ideal amount of cardio training for weightlifters is almost certainly zero.
It's impact would be in improving general work capacity, enhancing ability to recover between sessions and managing bodyweight but with that said, the amount needed to make that happen is very low, ie. 20-30 min of LISS a few times per week would be sufficient.
Do you have any defined aerobic benchmarks for grappler/ combat athletes? E.g. 500m, 1k, 2k, 5k rowing times, assault bike, etc
When is the strength and conditioning series for bjj returning?
Great video Chad! Oss!
Appreciate it!
Hey Chad, where can we ask questions we have from your Powerlifting Program Design Manual ebook?
Maybe try instagram? There's also quite a few videos on the channel covering topics related to the book.
@@Richard-bw9jy thanks. I've watched almost all the videos on programming. I have a few specific questions about the book in particular. There's a disconnect on a few topics and methods in the book and how they work together. Or perhaps they don't go together at all and are stand alone methods?
Hi, what's your question?
@@JuggernautTrainingSystems I deleted my previous questions and just have two simple ones.
Question# 1: What's an example of medium day loading and volume?
The book gives an example of a heavy day - top set with a few backoff sets (drop around 10% load).
The light day - straight sets (minus 1 or two from heavy day) around 85% of the top sets.
What's an example of a medium day?
Question #2: Comparing JM 2.0 and PPDM, when (or what level lifter) would you suggest using JM 2.0 instead of PPDM style programming?
As a climber my training works towards seasons of good conditions on the rock. 4-6 weeks peaking in autumn and spring for example. The rest of the year is more off-season for increasing strength etc. Would you recommend ice baths during those peaking periods, when the main goal is displaying gained strength/technique? I’d probably only be in the gym once/wk and try and climb outside 3-5x/wk. Those outdoor session can be from 2hrs to 6hrs of on and off climbing. Just wondering whether to see if this would be for me, as I’ve avoided it due to the dampening effect you mentioned in the video. Thanks.
During peaking, yes.
Juggernaut Training Systems Thanks, I’ll give it a try this season, starts in three weeks for me with a 5 day trip..
Usually when I've seen tempo intervals from other folks (Charlie Francis, Joel Jamieson) the tempo period is much shorter and the recovery period is much longer. It looks like you've basically inverted the rest/work times from the way Francis did (10-15 seconds effort, 45-minute recovery).Ottavio is able to maintain Zone 2 with those work/rest ratios? (genuinely asking- the scheme I described above puts me right at the upper limit of zone 2, but Ottavio is also a more highly qualified athlete than I am)
He is. Huge aerobic capacity.
Would you recommend intervals more like those Jamieson and Francis prescribe for individuals whose capacity was not as good?
Where did you get that piece of equipment for the neck training. I have been wanting to get something like that.
It is an Iron Neck
Juggernaut Training Systems thank you I have just been using my hands for resistance when going to the side, but not super trackable.
What do you think of mark rippetoe saying all a grappler needs to do is the big 3 lifts?
As with most of his opinions about training, he’s wrong.
@@JuggernautTrainingSystems lol shots fired
I'm pretty sure he never said that. Do you have a source so that I will stand corrected?
Rip is wrong on many things, he's overly dogmatic, but a lot of the stuff people say he is wrong about are just misconceptions from people who don't understand what they hear/read.
love these ❤💪
Thanks
I had to ice injuries all throughout college. I hated it. I don’t care how much does ice bath would improve my recovery, I will never do something like that again, LOL
I d like to see Chad and máx aeita more often.
Here is about 100 videos of that you may have missed: ua-cam.com/play/PL1rSl6Pd49Ikmxsqxg576S_pQMMJYpgrZ.html
Is he on brazilian fruits and veg.
Caralhooo
this is pretty much how i train year round. use cybex arc trainer for blasts of HIIT 3 x 10 mins each, then in between those i'll do a tri-set of jump rope, mountain climbers, spot sprints and then back on the arc trainer for 10 min HIIT and repeat all of that 3 or 4 times over again.
This is not HIIT, it would be more MIIT or even LIIT
If you're doing that 3-4 times over, that is not HIIT, sounds like a pedal on the bike and jump rope for 45 minutes
@@its_james_fitness no, it's quite brutal and taxing for me at least. i'm not an MMA fighter or elite level athlete so perhaps they or you would find what i do to be easy. staying low bodyfat year round as a natural for most of us means some sacrifice in performance. blasting 1-2 mins then 30 secs cruise, blast 1-2 mins, 30 sec cruise, that's HIIT. i don't use a bike if you read my comment.
Either you're training aerobic capacity, or you're recovering...you cant be doing both. Thats like saying im recovering on the squat by doing lifts at 70%. This is still training, and it still builds fatigue
👏👏👌👌💯💯💪💪
First!!!
I love you alll!!!