New Concept BJJ | What To Expect & Class Structure: NCBJJ Athlete Strength & Conditioning Program

What To Expect & Class Structure
NCBJJ Strength & Conditioning Program with Performance Coach Reese Ivy
​⁠‪@NewConceptBJJ‬
​⁠‪@greaterthanperformanceandrehab‬
What to expect & Intention of class
When attending New Concept(BJJ) strength and conditioning class, you can expect a structured workout designed to create a dynamic athlete while sharpening your physical attributes relevant to the sport. Here's what you might encounter:
* Warm-up: The session will likely start with a dynamic warm-up to prepare your body for the exercises ahead. This could include movements like jogging, jumping jacks, arm circles, and leg swings to increase heart rate, blood flow, and flexibility.
* Strength Training: Expect to engage in exercises that target the muscles used in BJJ, such as the core, hips, legs, arms, and back. This could involve bodyweight exercises like push-ups, pull-ups, squats, lunges, and planks, as well as weightlifting exercises using dumbbells, kettlebells, or resistance bands.
* Cardiovascular Conditioning: BJJ matches can be intense and physically demanding, so expect some cardio-focused activities to improve your endurance. This might involve circuit training, interval sprints, or high-intensity interval training (HIIT) to simulate the energy demands of grappling.
* Flexibility and Mobility: BJJ requires a good range of motion and flexibility, so expect to incorporate stretches and mobility exercises into your routine. These could include Kinstretch and yoga-inspired poses, foam rolling, or dynamic stretching to improve flexibility and prevent injuries.
* Skill-Specific Drills: Depending on the class structure, you may also practice specific techniques or movements relevant to BJJ, such as takedowns, guard passes, escapes, or submissions. These drills can help improve your technique, timing, and muscle memory.
* Cool Down: Like any workout, expect to finish with a cool-down period to gradually lower your heart rate and stretch out your muscles. This could involve static stretching or gentle movements to aid in recovery and flexibility.
Overall, expect a challenging but rewarding workout that will not only improve your physical conditioning but also enhance your performance on the mats during BJJ training and competitions. Remember to listen to your body, stay hydrated, and communicate any concerns or limitations with your instructor.