Dramatically Improve Your Conditioning for BJJ - Quick, Easy, New Method
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- Опубліковано 23 сер 2024
- Improve Your Conditioning for Grappling and Jiu Jitsu - Quick, Easy, New Method
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BJJ BEGINNER ADVICIE FOR BJJ ☠️. Great advice for bjj white belts, bjj blue belts, jiu jitsu purples belts, brown belts, black belts, and other grapplers.
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1 min light of peddling for warmup.
1. 15 seconds high intensity sprint
2. Get your hr down to 180-your age.
Repeat for 6x rounds.
Thanks for watching and commenting.
I've trained with some serious athletes in grappling.
The best shape guy I've ever trained with was a guy in his mid 50's.
He was a former lifter but gave that all up & trained in a MMA style training.
His general style of training was to sprint for a minute on a treadmill at as fast as he can run.
He'd jump off & do pushups for a minute.
Then rest for a minute.
Jump on the treadmill & sprint for a minute again then do situps. Rest.
Sprint then standing squats.
Rest.
Sprint then do chinups.
Rest.
Rinse & repeat for 10 sets.
You could NOT get this guy tired.
His body was used to the demand of having to go into overdrive like what happens with grappling scrambling. His stamina was off the charts.
He did this workout 3 times a week. Grappled 3 times a week.
Wow. That sounds intense.
If you add those 10 sets up, it equals 120 minutes or two hours.
Yikes.
@@JohnConnorsMMA I personally never tried it. He always tried to get me to do it but I never had a treadmill in my house to make it easy on me.
He was a Vice Cop & would train at strange times so that was out the window too.
He built an addition on the side of his house with a huge mat & his place was invite only & he ran a sick intense class.
When I say I never trained his way that's only sort of the story cause here's how we would train for the 2hrs of class.
We would train with 3-5 people & we would have a boxing timer set to go off. He had trouble keeping guys cause it was more intense that commercial dojos. He wasn't charging money so to me that's his business keeping the intensity so high.
We would start by drilling positions at full on intensity.
So one guy would be mounted & for 1 minute the guy on top is trying to hold mount & guy on bottom escape. You reset every time the guy escapes.
We would work all the main positions. Mount, side mount, back, North South, & just practice escaping or holding.
Then we would do round robbins.
One guy pull guard & go live for 2 minutes. Then after a minute 1 guy is out & another fresh guy in.
We were weak on technique learning but 100% with intensity training & getting in the mat time.
That guy in his mid 50's completely undid what I thought was humanly possible with training & TOTALLY broke down the walls of what I thought age could hold you back with. We begged the guy to compete but he wouldn't do it despite wiping the floor with every body half his age etc.
This is definitely backed by science too. People try to make it so complicated but it's basically just exercising your heart the same way you would your biceps.
Thank you for watching and commenting. 🙏
Good training is the fusion of Bro- and Pro-Science.
You make a great point that's often overlooked. There's a very definite mental consequence of training to extremes. The subconscious is powerful way beyond what most people give it credit for, and it will keep you out of the gym if it experiences extremes. Smart, measured progressive resistance and strategic increase of stimulus allow both the mind and body both to raise the bar over time without triggering an aversion response. Going hard sustainably is key.
Nice vid.
Well said. Thank you for watching and thank you for contributing. 🙏
I’ve been alternating days bjj-specific weight training, stationary bike and plyo, definitely noticed a difference last training day. 53 year old blue belt.
Nice! 👍
My way of avoiding gassing out in Jiu Jitsu is to roll with older opponents 😛
For real though, I've found that improving my technique has helped me save loads of energy and I'm far less likely to gas out as I've learned to stay calm and focus on using leverage to hold my opponent in place while I catch my breath.
That's all spot on.
You can have phenomenal conditioning, but if you don't stay calm, you'll gas out.
For me trying to roll with people a similar weight to me as well helps. As well as intensity level. If someone is younger but can do more of a flow roll I prefer that. If someone is the same weight, 20 years younger and goes hard, it's less appealing to roll with them regularly.
@@BenWeeks-ca 👍👍
I'm a brown belt who doesn't find a lot of time to train lately due to having two young children and changing careers all in the span of a couple of years. Lack of fitness really makes me dread training sometimes, even when I can get there but I go anyway because I love it and it would be a shame to quit now. I really appreciate this and I don't know how yet, because I'm broke and don't have any of that gear, but I am going to give this a try.
Good for you. That's awesome. All the best with your skill development. 🙏
Thanks for this! I want to incorporate more workouts like this for my conditioning. Currently I do a HIIT workout 4 times/week of 30 seconds jump squats, followed by 30 seconds plyo-lunges, followed by a 30 second rest. Then repeat that 3 more times. It's only 6 minutes but really gets your heart rate up as well as blasts your legs (I'm 34 and lucky to have good knees, this workout may not be realistic for everyone).
Sounds great. All the best with your training. 👍👍
Thanks for watching and commenting.
After 20 years of Martial Arts, 10 years as a Trainer, I came to same conclusions as you.
I still like Airbike Tabatas for me and my students for the mental and peak heart rate, you conviced me to do a sessions that a based on heart rate regeneration.
Glad to hear. Let me know how it goes.
All the best with your training. 🙏
Thank you for watching and commenting. 👍
Appreciate the post. I started this type of Antiglycolytic training about a year ago and I don't mentally dread it the way I did before doing tabata, which left me feeling trashed.
Yes, I hear you. I've been able to sustain this workout as part of my overall program much longer than other workouts.
Thank you for watching and commenting! 🙏
Also, thanks for the new word "Antiglycolytic"!
The older I get, the smarter I need to be to keep rolling!
@JohnConnorsMMA The other benefit I appreciate from this style of training is the ability to go as hard and fast on the last round as the first
@@fatamsimth Yes, for sure.
the problem with "just spar more" is that if you're in relatively poor condition, sparing a lot increases risk of injury. It makes sense to condition in a safe way outside of sparing.
Good point, Dan.
@@JohnConnorsMMA Ty John, I've learned a lot from watching your videos
@@danr5462 🙏
Brilliant. I've been looking for a do-able programme like this for a long time. Thank you.
Thank you for your kind words. I think you will see benefit. All the best to you! 🙏
Mr John, thank you from a older man at age 59yr old. On and off the mats starting in 2011. I degrade my own journey by not going and not believing in myself. Now I'm a blue belt and I'm tapping out due to endurance. Again falling back like in did as a white belt. Love the assault bike method. It's just hard getting back. Anything of diet. I need to connect with older jiu-jitsu guys like 55 and up. Lol really. Hopefully I can ask u questions that may help me. Competing at my age. At least once. I was told I was to old. Really. But thank great video. I try this.
Good luck competing, I'm sure you can still do it at your age, just stay safe.
I'm glad you liked it. Feel free to ask me anything.
All the best with your skill development! 🙏
Pretty straightforward and simple for us old guys thanks for sharing! Just what I was looking for and I’ll look at your other videos to if you have some. Thanks again
I'm glad you liked it. Thanks for watching and commenting. All the best with your skill development.
I like the simplicity and time efficiency of this! I'm going to try it. Thanks👍
That's great. I'm glad you liked it.
Thanks for watching and commenting. 👍
3 stripe purple here this is what i do for conditioning and it helps a ton
Glad to hear. Thanks for watching and commenting. 🙏
Thanks for sharing!
@@irsh2786 I'm glad you liked it! 🙏
My gym does have this bike, and yes, my cardio is'nt the best (Returning student). Will 100% try this. Thanks coach.
Good for you. All the best. 🙏
Thanks for watching and commenting.
Not a bad little HIIT workout. It's similar to a protocol involving a 10s all-out sprint followed by a 1-minute rest. It's a good METCON. But I would definitely recommend using a timer.
I highly recommend the 4x4x4 method to improve your VO2 max; it works amazingly for jiujitsu conditioning.
Thank you for your insights. 👍👍
Great video! I don’t entirely know why but in my experience a LOT of martial artists seem to avoid other forms of athleticism like the plague. It’s one thing to just not have a lot of time so you just focus on one thing. But there’s a substantial subset of martial artists that not only neglect but openly deride and criticize any other physical exercise besides their chosen martial art and use ridiculous mental gymnastics to justify it.
Now to be fair, there was a very brief period of time when I subscribed to the “weight lifting makes you too slow and inflexible” but thankfully I learned otherwise relatively quickly. Cardio is also extremely important as well but I’ve noticed that there’s not nearly as big of a stigma from martial artists as there is for weightlifting.
Yes, I hear you.
Currently, I do more strength and mobility work to keep my joints in good working order.
I use the ATG, Knees Over Toes program as a basis.
Thanks for commenting and watching. 👍
Man I was just talking about the assault bike with a guy after Jiu-Jitsu class today and I brought up how much I have a hate love relationship with the assault bike. I ve not used mine at home for over a year and I know your right on this workout bc I’ve done one and tour video has helped so I ll get back to it👍
All the best with your training! 🙏
And thanks for watching and commenting. 👍
This is a really great idea. Recovery time is a great metric for fitness.
Thank you for watching and commenting! 🙏
Hey mate, i think I've seen you on the BJJ after 40... didn't know you had a YT channel. This is a great tip, I have done these exercises in the past. Another thing that really helped me was Bas Rutten's O2 trainer, Im not an affiliate just got really good results.
Wow, that's cool. I have always wondered about that device.
How did you use it?
And what were your results?
You had all those accomplishments (victories) ? Impressive!!
Thank you! 🙏
Thanks for watching and commenting. 👍
Being strong helps, do a program like Starting Strength or Stronglifts 5x5.
Most people mouth breathe when they roll and that limits performance too. You can do your conditioning on the bike with nasal breathing to further develop that.
Great points. Thanks for watching and commenting. 🙏
Beginner and intermediates generally fatigue quicker because they don't quite get it yet. Lack efficiency of movement, patience, and control.
Good point, Andy.
Good info. Thanks. Esp about the part that the heart must go down to under 120.. many neglect the 180- age thing , and timing
I'm glad you liked it. Thanks for watching and commenting. 👍
I used this method, or one very similar to it, in the lead up to several comps this year. I never felt at a disadvantage cardio wise and pulled off a couple late wins when my opponents gassed. Late in the year I got caught up in the zone 2 cardio hype. Despite spending 4 hours a week in zone 2, my cardio performance decreased every week for a month and a half. Zone 2 might work at a very high volume, but like you said, that extra time is probably better spent on BJJ.
Thank you for your insights. Great stuff to know. 👍
I do like the assault bike. i do one minute on going pretty hard the one minute just pedaling for recovery.
I do 14 minutes like this 👍
That's awesome.
Thank you for watching and commenting! 👍
Great video....thanks for putting this out!!
I'm glad you liked it!
Thanks for watching and commenting! 👍
question: when you go for those 20 reps in 15 seconds what is your perceived exertion? people say 100% but for you is it like someone is chasing you with a syringe full of poison?
That's a great question.
I'm going at a pace that's challenging but not a death pace.
I do the 20 steps to ensure I keep a consistent pace thru all rounds.
The work round is challenging, but I can sustain the same pace for all rounds.
that assoult bike is still the best kept secret in conditioning in my opinion nothing is more vicious to every body type or fitness level lots of great athletes and smart people use it but I still think its hugely underrated.
I am not that old but i have a couple very nasty diseases that cant be cured and im also very big so I like to avoid impact as much as possibleand orkouts like the one you outline here are so effective and easy on the body (if not the lungs and heart) that you can get quality training in in less than 10 mins.
Thank you for your comment. Yes, I totally agree. I try to do at least three of these a week.
All the best to you! 🙏
I use the treadmill to simulate rolling as much as possible. Thanks professor
Excellent! Thanks for watching and commenting.
@@JohnConnorsMMA this was my first video of yours! I subscribed and notifications are on. Congratulations on a wonderful yr and here’s to an even better 2024
Thank you for sharing your routine. It was very practical and helpful.
I'm glad you liked it! Thanks for watching and commenting! 🙏
Conditioning matters for sure, but the best way to improve your grappling “endurance” is to improve your skill. The people that I have sparred with that get the least tired are the ones that are in the most control and can put me in tight spots with superior timing, weight distribution, and execution while I find myself reacting defensively and expending excess energy. To use an extreme example, Keenan Cornelius doesn’t submit everyone in the gym, one after another, because his physiological endurance is world class. He is able to accomplish this because his execution is world class and thus he uses max efficiency while everyone else is over working just to survive.
Great point. 👍
Thanks for watching and adding your insights. 🙏
I'm on my 12th class and I gas out and gave to take a 5 min break in every class. Thanks for sharing
I'm glad you liked it. Thanks for watching and commenting. All the best with your skill development. 👍
So Glad I found this channel!
Glad you liked it! 🙏
There is one thing I would like to bring up. I would suggest for a hobby is whistling. It sounds notably weird, but it helps with breathe control. I saw a documentary on whistling and a man in I think his fifties who whistled for decades had his lungs tested. He had the lungs of a person in their twenties.
Wow. That's amazing. I'll check that out.
Thanks for your contribution. 🙏
Sure thing. It made me wonder about cardio in general and even small changes add up. Like taking the stairs, instead of the elevator or parking further away and walking to a destination. The nice thing about whistling is can be done personally anywhere and anytime without much restriction. Transferable skills without realizing it happens.@@JohnConnorsMMA
In your opinion, what bodyweight exercise would be best to apply this same structure to? Burpees? Jump rope? Sprinting? Eventually I plan to get an assault bike but in the meantime I'd like to do something similar without equipment
Great question. Try burpees with jogging as the rest round.
Thanks for watching and commenting.
All the best with your training. 🙏
I was already doing this :) Well not exactly with these numbers but something like it. It's good.
That's great! Thanks for watching and commenting. 👍
Great stuff John!
Thank you! 🙏
I’m 37 and started bjj last year! Thanks for the tips
I'm glad you liked it. All the best with your skill development! 🙏
Really interesting! In college I had more time to run so my cardio was so much better but I lost it and always wanted it back. This is great I can’t wait to try this!
That's awesome.
Let me know how it goes for you.
Thanks for watching and commenting. 🙏
@@JohnConnorsMMA no probs, also just having adequate cardio is so important for being in JJ class I’ve found! Really great practice to have the tank full for just that!! Thanks again and congrats on all your BJJ accomplishments!!!
@@ttakamiorama 🙏
Thank you so much for this information! Just bought a HRM- how many times a week would you reccomend this work out? 37 year old brown belt looking to get back into competing
Start with three times per week and add on from there.
All the best with your training! 🙏
@@JohnConnorsMMA Thank you so much🙏
Thank You I am 52 and I needed this,do you lift on the same day or no? You should show one of your lifting routines.
Sometimes, I will lift right after this workout. Other days, I will lift after my evening training.
Thank you for watching and commenting. 🙏
I will show some of my lifting soon. 👍
Intervals. Yeah i already knew that. Great video great speach. I like it.
I'm glad you liked it. Thank you for watching and commenting. 🙏
Like the hoodies but I'm not a black belt. Anything that has just old man jiu-jitsu?
I'll go to work on that. 👍
60??
Oh my, you are really motivating and inspriing
🙏
Get the Schwin Airdyne AD pro bike and do the 30/90 with standing up peddling for the 30 seconds. 30 sec standing fairly fast and sit down cruise for the 90 seconds.
Thank you!
I have a gym in my garage, lots of KB, slam balls rubber bands etc but my most prized possession is my Rogue Echo Bike followed by the Arizona summers lol. It's not for the weak or timid... lol.
That sounds awesome.
Thanks for watching and commenting. 👍
Would you recommend the stationary bike if you don’t have access to the assault bike? Or would eliptical be better?
Either is probably fine.
Can you use this with an elliptical? Using UE/LE parts, of course.
Yes. The key components are tp do a short maximum sprint and then rest long enough to recover fully.
It was my favorite sport ever, but I had to stop at 40 years old because my lower back pain was too strong due to sciatica. Osss
So sorry to hear. All the best. 🙏
@@JohnConnorsMMA thanks
Thanks coach!
I'm glad you liked it! Thanks for watching and commenting. 👍
Thank you 🙏
My pleasure, James. 🙏
I use the combat bike also and can attest to this.
I do 3x6 min rounds on the bike. I take a 2 min rest between each round.
As I got fitter I changed the pace to do 40 secs easy/moderate and then 20 secs hard every minute.
I’m 52 and compete in BJJ and can roll with all the younger guys 6 rounds no problem
(Edited for clarity)
Awesome. All the best with your skill development. 🙏
Great video! I’ve been doing something similar actually. 20 seconds hard, then 1 minute 40 easy x3 for 6 minutes. I think I’m going to try your method instead. At first I was doing the 20 seconds at 100% but it was too much, so now I still go hard, but about 80% max. Do you do your work sets like this? Btw I’m nearly 60 too 😢
Yes. The 15 sec seems best for me. And the variable rest round depending on my heart rate is key.
Great video professor
Thank you! 🙏
I always gas out. Missing part of a heart valve. It's just the way it is
So sorry to hear. All the best!
I know you answered this question somewhere but I can't seem to find it now. I'm having trouble finding a good app for my chest heart monitor. Which app do you use for your heart monitor please?
I use Elite HRV. it's free.
@@JohnConnorsMMA Thx much. 54yo brown here. My cardio is good but def one of my weaknesses. Looking forward to trying this. Subbed. Thx
@@seadoogti9288 that's awesome, seadog. All the best with your training. 👍
Do you do any strength training? Would you recommend cardio over strength training if you only have time for one?
I do some strength and mobility work. The ATG Knees Over Toes Program. This is more important for me than the cardio work. It keeps my knees, shoulders, and back healthy for Grappling.
Thanks John
My pleasure. 🙏
I'm going to do this. John, how high does your HR usually get during the sprints?
The highest is 140 or so.
I do this & alternate with row machines. I try to do each one for at least around's worth. I find that they make you use your whole body which translates well to rolling/sparring.
That sounds like a great idea. 👍
Used to train BJJ and thought my cardio was great cause i could outlast most of the guys on the ground. did amateur MMA and I gassed out real fast standing on my legs, I never did standing cardio! i won but man my legs were purple afterward
👍👍
Hard runs, weight circuits and lots of rolling
👍
VERY COOL!
Thank you!
Can you do the same exercise on an elliptical machine?
Yes.
@@JohnConnorsMMA Thank you!
What striking and other grappling have you done ???
Iv iv trained bjj 7 years and judo three times a week one year.
Wresting only 5 months.
Mma Wresting and wall wrestling four months.
I found Judo and mma Wresting helped me lot's 😅
I've trained in Muay Thai for many years.
I'm definitely a grappler, though.
Would a rower be good as well? Thanks
Yes. Just make sure you do the rest rounds as prescribed. 👍
You can buy used Schwinn Air bikes all day long on for $100, I've got 2 of em, cant kill em!
👍👍
Great 👍🏼 advice ❤
Glad you think so!
Thanks for watching and commenting.
@@JohnConnorsMMA absolutely - been in the arts since the 80’s, but only a 3 stripe purple in BJJ about to turn 57…just subscribed to get more applicable advice.
@@FR-ty5vn that's great! Thank you for subscribing. All the best with your skill development. 🙏
@@JohnConnorsMMA thank you 🙏, Sir!
How long are rest sets in between 15 second hard sets?
Great question. I answer it in the video.
I wait until my rate dips below a certain beats per minute.
I calculate that number by subtracting my age from 180. I came up with this number from the Maffetone method made famous by Phil Maffetone.
So for me, 180 minus 60 gives me 120. When my heart rate gets below 120 bpm, I do my hard round.
The rest round varies from day to day, and round to round.
Hope that helps.
Thanks for watching and commenting. 👍
so what assualt bike is that are they different?
The brand of the bike doesn't matter that much. The work/rest protocol matters much more.
I will do any exercise i can to improve carido but running lmao 😂
😅👍
I would like to know how old this guy is. He looks amazing but I just like to know.
60 holy moly
We use those for wrestling and I have one at the house. Love this! You'll get scared walking by it though.... :D I do 15/45 for my intervals, works great for my old fat ass :D
Yeah, that sounds spot on. Thanks for watching and commenting. 👍
Hmm..does it work great if your ass is still fat?🤔
So is there a max heart rate too stop?
I'm not sure. I don't worry too much about the max heart rate. It rarely goes much higher than 140 bpm doing this workout.
All the best with your workouts. 🙏
Video summed up. Tabata on an assault bike. 6:14 for recommendation
Not Tabata.
It’s ridiculous, but take your mattress to the farthest point in your house and back. Functional use of every single muscle.
👍👍
BJJ is a slow and tedious vacation compaired to wrestling...once you get wrestling cardio bjj will seem like walk in the park however you should only train in combat sports because running, swimming or cycling is a different type of cardio thats not effective for combat sports
Thank you for watching and commenting. 🙏
There’s a certain volume of grappling that your body can withstand before risking overuse injuries. This cardio training can be done on top of that volume with minimal injury risk.
@@norcalmack 👍👍
@@norcalmack I bet this certain training you're talking about is commonly associated with overuse injury
First thing, buy a bicycle. Sigh, how bout something for us who are on a budget?
Oh, don't despair, Andre. The bike is not important, just the protocol. Warm up, go hard for 15 seconds then do a rest round as described in the video.
Instead of a bike, you could just run, or some other activity. Just use your imagination. That's free.
@@JohnConnorsMMA right on, John, ty.
HIIT on an air bike.
Yeah, but the way you do the rest round is the most important part.
Swimming > Everything
I suck at swimming. 🤷♂️
@@JohnConnorsMMA - You don’t have to be a good swimmer to get a full body workout and your cardio in a pool. In fact, the worse swimming technique you have works you that much harder.
@@JohnConnorsMMAthe worse you are the harder the workout is - I swim for a month once per year when I have access to a 50 meter pool and my cardio in rolling skyrockets.
@@FR-ty5vn I bet. 👍👍
Thanks old timer appreciate you 😤👊😎🤗
Thank you for watching and commenting, Robert! 🙏