Transcript
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Hey guys, and welcome back to the show.
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This is the second episode of the new season of Grace Under Pressure.
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And well, today's episode as promised last week, we are diving into our series about
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different phases of training and comp prep.
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And so this is an episode that I'm particularly excited about because it hits close to home
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for me.
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Strength training and how can level up your jujitsu game?
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Well, if you know me, you know that strength training has always been a big part of my
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life.
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It's been huge.
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I grew up watching my dad lift weights at home and some of my fondest memories are just
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listening to old school Southern rock while my dad is working out.
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And I'm just, you know, using the gym equipment as like a jungle gym.
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But you know, so fitness and lifting weights has been a part of my day to day life since
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I can remember.
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And you know, growing up, that passion for strength training has stuck with me.
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And it's something that I've seen modeled in my family and you know, my dad's in his
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sixties, and he's still able to bench a very, very respectable amount of weight.
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I'm not quite sure what the numbers are, but he's stronger than a lot of 60 something year
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old men that I know.
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And with that, you know, obviously jujitsu, I do that.
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But you know, I got into bodybuilding and the NPC shows and I nationally qualified in
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the bikini division.
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But you know, it wasn't my passion.
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And when I started training jujitsu, that's the competition bug that kind of stuck.
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And so yeah, and I just realized that I could channel my strength very effectively in jujitsu,
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not just to have good looking muscles like on a bodybuilding show, but to actually have
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good muscles that enhance my jujitsu.
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And so on top of that, I'm even a certified nutrition and physical trainer or personal
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trainer.
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And I've seen firsthand just how strength training can not just transform your body,
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but it can actually transform your performance on the mats and just in life in general.
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And so, you know, jujitsu is a game of technique, timing, strategy, but physical strength can
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be that X factor, that wild card that can take your game to the next level.
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If you and your opponent have all the same cards, have all the same skill levels, if
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everything's absolutely equal, well, strength could be that determining factor.
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And so comprehensive strength and conditioning programs should really focus on balancing,
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yes, power, strength and endurance, but also injury prevention and also long-term health.
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And so today we're going to be really talking about trying to structure a well-rounded athletic
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strength training routine that incorporates, you know, the big three movements, the squat,
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deadlift and bench press, which are all really, I think, critical to jujitsu.
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And so diving into the structured training phase approach, we're going to be starting
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with hypertrophy to build muscle, which is very good, not just, you know, for bodybuilding,
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but also for athletic performance.
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And then shifting in to strength and then moving into explosive power work.
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And then finally wrapping up with endurance training.
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In each one of these phases, it's not happenstance.
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You know, there is a real reason why we time things the way that we do.
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And even though I'm going to cover a lot of ground today, this is still a very much surface
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level.
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So I'm going to be skating through some subjects and if you are really interested in learning
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more, please hit me up in the comments on this episode and I will be sure to address
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as many as I possibly can in the next episode.
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And so if you've got any questions, you know, you can hit me up on the Instagram, on TikTok,
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you know, you can send me a message through our website.
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So just, there's a lot of ways you can get in contact with me so I can give you more
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resources.
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And so whatever your, you know, background is, I'm hoping that this episode is going
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to give you some tools and some ideas that you can incorporate into your training protocols.
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And so let's first dive into strength training.
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And so when you're thinking about jujitsu and you're trying to create a good strength
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and conditioning program, you've got to balance those, you know, things I told you earlier,
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strength, power, endurance, flexibility, and injury prevention.
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Grappling sports like jujitsu demand strength and flexibility, both for your upper body
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and your lower body.
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And so it has to be a well-rounded program.
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As much as I love hypertrophy training, as much as I like just, you know, building some
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muscles for show, you've got to be incorporating all aspects to hit every level that you're
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going to be demanded of on the mats or in a round.
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So we need to make sure that our jujitsu training programs are including big compound movements.
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I like those, especially, you know, the big three that if you are in the powerlifting
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world or, you know, hypertrophy of the world, you're going to know squat, deadlift, bench
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press.
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And those are going to be key and the foundation of our overall strength.
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And I mean, yes, you want to incorporate bodyweight exercises like pull-ups, push-ups, dips, you
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know, which mimic kind of the body control that we're going to need.
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But let us break down when we want to be doing those movements, how we want to be doing those
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movements and in what phases.
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So there are four phases.
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The first phase, and I'll break these down just slightly.
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The first phase is hypertrophy.
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That's going to be three to four weeks.
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The second phase is going to be your strength, which will be a four-week run.
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The third phase will be power, which will run two to three weeks.
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And the fourth phase will be endurance, which is three to four weeks.
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So for your hypertrophy stage, we're going to be starting building muscle with moderate
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weights.
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We're looking at things like in the eight to 12 rep max range.
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For your strength phase, this is when we're going to be focusing gears.
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We're going to be dropping our reps three to five, you know, in the three to five rep
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range, but we're going to be increasing that weight.
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I'm a big proponent of the three by five method.
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You know, you have your three sets for, you know, five reps.
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There are arguments to be made about five by five.
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Again, that is really going to be depending on your background and power lifting, what
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you're really wanting to gain strength wise.
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But we're just going to be keeping this phase centered around the three big lifts in this
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phase, which will be your squat, deadlift, and bench press.
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Yeah, we're not skipping legs.
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This is not going to be strength building just for the upper body because you need to
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have strong legs in jujitsu.
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If you don't have strong legs, you're going to be more prone to, you know, all sorts of
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injuries in your lower body with all the different leg attacks.
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So the third phase I mentioned was power.
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And so it's going to be that explosive section.
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And so this is going to be, we're going to be thinking about things like power cleans,
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box jumps, snatches, those big explosive movements.
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And these are going to help you explode out of scrambles, make your takedown sharper,
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more powerful, that more explosive drive.
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And then finally, our last phase that we're going to be focusing on is the high rep, low
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weight sets.
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You know, we're thinking 15 to 20 rep range to build endurance.
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And it's going to be a lot of cardio to build your stamina.
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And we're going to be getting used to longer, this is being used to longer rounds or doing
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extended cardio.
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So when I say we are focusing on this endurance, this is when we're amping up our cardio.
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This is when we are doing that high rep, low weight stuff that is taxing our muscular endurance
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that is also incorporating long steady state cardio to keep that long term endurance on
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a mat.
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Because you know, a jujitsu match lasts longer than the three seconds it takes to do a takedown.
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If you're lucky and are able to do that.
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We're talking sometimes 10 minutes for a round, depending on the format.
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And so all this in mind, you want to keep these phases with a competition schedule.
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If you're going to be competing so that your peak performance is when you need it to be.
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And then you're tapering off the intensity before the big tournament.
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There's some debate.
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Some people like to train hard up until the day of the tournament.
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I am not one of those people.
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I will keep my steady state, you know, going.
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But that is something where it's more being used as active recovery to keep my muscles
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warm to keep the joints warm.
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I don't believe in just doing nothing before a tournament.
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I think that's ill advised just as much as I think going extremely hard before a tournament
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or a match is ill advised.
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I think there is a middle ground and that's, you know, like most things, the truth is somewhere
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in the middle.
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But I do find that a slow tapering off and timing.
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Again, if you are in a powerlifting circuit, it's all about timing so that on your competition
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day or your big lift day, you are going to be able to lift the absolute max amount of
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weight in theory.
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And so all that being said, you really do want to maximize your workout efficiency.
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So when you're in these different training phases, I'm a big fan of, you know, two big
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things, things like compound movements and supersets or alternating sets.
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So if you're like me and jujitsu is not your full time job, I wish it was, but it is not
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alas.
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So if you're short on time, you can alternate exercises or do supersets.
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And what that means is say if you're doing bench, you can do a set of bench press and
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you can go straight into say a set of bent over rolls, excuse me, bent over rows with
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minimal rest.
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And so this is keeping things moving and it's keeping your workout more efficient.
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You're able to maybe not lift as much weight, but you're able to get more work done in less
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time or in the same amount of time.
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And so I can get my heart rate up if I'm continually alternating.
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Now again, I'm not going to do that.
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I don't do that the entire workout, but there is a time and a place.
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Maybe if I'm done doing a big compound movement, maybe my accessory work, I'm doing those as
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supersets.
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So after I get done saying doing bench press, well then maybe I then go into say an overhead
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press with dumbbells to dumbbell upright rows.
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Something where I'm able to do accessory work that supports the bigger compound movement
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that is not going to be dangerous because it's not going to be near the kind of weight
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that the big compound movement is going to be, if that makes sense.
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And with that being said, compound movements, I focus on exercises that work multiple muscle
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groups at once like deadlifts, pull-ups or squats, because you're going to be able to
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work your muscles in a way that's, I would guess the word would be more athletic, more
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realistic.
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As much as I love tricep extensions, I'm not going to be just doing one tricep isolated
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extension on the mat.
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I'm going to be doing all sorts of things.
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And so yeah, I mean that's why I'm a big fan of compound movements.
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It's going to be mimicking more of what you're going to be seeing on the mat.
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But yeah, there's a time and a place, but you're going to get more applicable strength
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on the mats when you're using and prioritizing those compound movements.
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And then one thing I would suggest doing is that even if you're going to be starting off
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with your compound movements, keep your rest period short.
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I say short, keep it between 30 and 60 seconds.
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If you do not feel like you are ready to go to the next set, you need to wait.
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Wait until you feel like you can talk, catch your breath, then go again.
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Now if you're ready before 30 seconds, yeah, go again, of course.
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So yeah, so there's a lot of different movements that we're going to be wanting to focus on
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as far as compounds.
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Some of the ones that I enjoy, again, deadlift, no matter what you're going for, that's going
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to be strengthening your posterior chain.
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And that's crucial for maintaining, well, your posture and control and guard passing
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or standing techniques, right?
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You're standing up from the ground.
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Squats, that's going to be building your leg strength, stability.
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It's going to be key for takedown, sweeping or holding your more dominant positions.
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Then we get into things like bench press or other push-pull movements, which are going
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to be ensuring a balance in your upper body strength, which is vital for both submissions
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and obviously maintaining posture and various guards.
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And so you can target smaller muscle groups with accessory work like Turkish get-ups,
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the kettlebell.
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Without the video for me to show you, that's kind of hard.
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But you're standing from basically being prone with the kettlebell to pushing up like a technical
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stand-up.
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You've got kettlebell swings, which is a big hip hinge movement.
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It's not an arm swing.
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And then you also have grip strength training.
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Grips as we know, very important for gi competitions.
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And you can get them from using kettlebells and swings.
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One thing I like to do, I am not sponsored by them, but Scramble makes some gi grip.
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I'm trying to think about the word.
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They're gi grips.
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And so what you do, it's like gi material, like sleeve material, and you can wrap it
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around stuff.
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So you could wrap it around a kettlebell, you could do it for pull-ups.
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I use them a lot on my rows or any kind of pulling motion.
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So like I'll use it for lat downs, lat pulls, or seated lat rows.
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I just like it a lot.
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Yeah, is it going to wreck your fingers a little bit?
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Yeah, because it's the gi.
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It's going to happen.
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But I don't exactly have really long, luxurious nails.
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That is the constant struggle of jujitsu as a woman, that and keeping nice hair.
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But tis the cross I carry.
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And so I encourage y'all to, if you're wanting to work your grips, you have things like fat
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grips.
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You can use, if you don't have a gi grip, thing that I mentioned from Scramble, you
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can use a really strong towel, maybe an old gi.
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But those sorts of things can help simulate the actual grips that you're going to be demanded
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of in the mat.
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And of course, having strong grips with the gi is also going to help you in no gi and
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maintaining and having that strong grip that is not going to be easily shaken off.
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And so some of my favorite exercises to include in any strength program, I'm going to go in
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order.
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And again, these aren't in any particular order.
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I was just going through my list of, okay, what are some that I do kind of consistently?
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Well first is deadlifts.
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And that can be sumo or conventional.
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I'm not getting into the debate as to whether or not sumo is cheating.
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You've got to figure out what is going to work for your body.
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And so why would we be doing these?
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Well, deadlifts, they're one of the big three and it's a powerhouse move that is going to
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be targeting your back, your glutes, your hamstrings.
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And those are all very essential for explosive movements, especially for your overall strength
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in BJJ.
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And so there's, again, different ways that you can set it up.
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Sumo is going to be wider stance.
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But if you're going conventional, you're going to be, you know, feet are about shoulder width
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apart.
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You know, you're gripping your barbell with both hands.
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You can use things like VersaGrips or grip hooks or lifting straps if your grip is a
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limiting factor.
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Because if you're like me, any kind of heavy weight, I've got strong grips, but if it's
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a really heavy weight, my wrists start to separate.
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It's really gross.
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Does it help in getting out of submissions?
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Yes.
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Does it suck in the gym?
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Absolutely.
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But yeah, so you would be gripping the barbell and you're going to be driving, you know,
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through your heels and the ball of your feet.
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I think about like the tip of my toes grinding and gripping as well as my heels driving into
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the mat.
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Because you want to have full contact, you know, with you don't want to be on your just
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on the ball on your heels or on the balls of your feet.
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And you're going to be driving through with, you know, think about driving through with
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your heels and extending your hips and knees.
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Again, without a proper, you know, video to show, there's lots of videos on YouTube that
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will show you the proper format.
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But again, it's great for takedown defense, overall body strength and great for standing
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up or lifting opponent off the ground.
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I mean, yeah, I mean, that's obvious squats.
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This can be back squat, front squat.
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I love the pitch shark for this because my back is wrecked.
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But yeah, so squats are going to be building, you know, strengthen your legs, hips, core,
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all about, you know, just building that explosive power again.
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Again, barbell squats, you're placing the barbell on your back or in the front rack
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position.
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You're going to be, you know, lowering your body, bending your knees to at least 90, at
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least 90 degrees.
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Keep your chest up, drive through your heels and the balls of your feet.
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And whenever you hear someone say drive through your heels, it's not just your heels.
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You're driving in with your whole foot as base.
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And again, that's going to be helping with stand up passing, with explosive takedowns,
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maintaining a strong base.
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Another exercise that is often overlooked and I'm including it before bench is pull-ups
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and chin-ups or pull-ups or chin-ups.
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I should say, well, why?
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Well, I mean, because that's going to be targeting your lats and your biceps, your grip, all
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of which are going to be heavily used in jujitsu.
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You're going to be pulling on opponent, pulling opponent into your guard or pulling them into
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some kind of a sweep position and maintaining grips.
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And that's going to be very, very important in trying to, you know, improving your pulling
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strength because yes, we need good solid pushing strength and you know, with jujitsu and that's
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why bench press is so important.
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But I find at least with the way that I play my game, I'm pulling people constantly.
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I'm a close guard player and I'm constantly trying to pull people and you know, grab their
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lats and sweep them into either getting their back or sweeping and trying to come up to
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the top.
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But I'm always, I'm more or less, I'm always pulling my opponents down.
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I'm not necessarily trying to push them off as much, but of course, yes, there's, you
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still need to be able to push people off of you to protect yourself.
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And then that goes into the next one, which is bench press and that can be barbell, dumbbell,
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but again, your bench is going to be strengthening your chest, your shoulders, your triceps,
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again, all very important muscles to develop to, you know, increase the strength of your
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frames and maintaining your distance, you know, because if you have really weak frames
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or if you're going up against somebody who's bigger than you, which that's a constant issue
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for me as a woman in jujitsu and going up against really big guys, if I did not do that kind
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of work, I would be crumbling so quickly underneath guys that are a lot bigger than me, obviously
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a lot stronger than me.
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But because I do that strength training and those pushing movements, that helps me keep
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myself safe.
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And so again, that's helping me stay safe in side control and anything where I'm being
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pressured that's helping me help to maintain distance, maintain safety, maintain space
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to get to a better position.
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And then next number five would be rows, kind of any row.
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I, you know, things like barbell rows, dumbbell rows, inverted rows, you could even think
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about the seated cable rows.
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All this, all these rowing motions are building your pulling strength, again, reinforcing
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your back muscles, which is again, going to be helping your grip strength and your upper
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body control in jujitsu.
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Again, this is just helping again, maintaining your closed guard if you're playing closed
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guard, helping strengthen the control that you have from whatever position you're willing
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to play from.
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So again, for me, closed guard, I'm pulling people to get them into back control.
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I love how I'm moving in my seat as if y'all can see me.
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But again, just that pulling motion.
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Overhead press would be next.
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Again, a lot of different kind of overhead presses, you can do barbell, dumbbell, machine.
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I typically will do machine just because my shoulders are a little wonky.
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But any kind of overhead pressing motion is going to be strengthening your shoulders,
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giving you stability and power when you're needing to frame or maintain your posture.
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But again, shoulders are going to be used for posting your frames and of course, maintaining
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that distance.
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So that's why I think they're important.
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Bell swings, I mentioned those earlier.
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And they're really good at the explosive power development as well as conditioning, which
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we'll talk about later, and your core strength.
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And all that is critical for jujitsu.
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And one thing that I see people get wrong with this is that they will be just slinging
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their arms like they're making it almost like a shoulder.
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Again, I'm motioning as if y'all can see me.
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But they're swinging their arms as if it's an arm movement.
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And that's not the case.
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It is a hip hinge movement.
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And so you're going to be standing, your feet are about shoulder width, maybe slightly wider
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apart, and you're going to be gripping with both hands.
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And you're swinging the bell between your legs, but you're using your hips to drive
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it forward.
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So you're trying to get it upward towards shoulder height.
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This doesn't have to be a crazy heavy weight.
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And in fact, if you've not done kettlebells before, I suggest strongly you start light
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because you don't want to injure yourself trying to do way too much, way too soon.
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And so kettlebells, 15 pounds, that's what I use.
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Maybe you're big and strong and you can do a lot more than that, more power to you.
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But I use 15 and I use it as keeping pace, getting my heart rate up.
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It skyrockets with those things because it's so full body, it's so explosive.
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It's really great to include.
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On that note, I also like split squats.
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They're great.
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They're a lateral leg exercise that strengthen your quads, hamstrings, glutes, and core while
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also taxing your balance and stability.
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Again, this is something where I would suggest going lighter and then working up.
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All these, I suggest that, but particularly this one, because you're going to be unbalanced,
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so to speak.
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And so what you're going to do, I would, some people have those leg, excuse me, lunge pads
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where you can hook your foot on it, but you can also use a regular bench.
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But it's going to be a regular lunge position and you're going to have one leg elevated
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on a bench behind you or on that little split squat stand.
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You're going to obviously just be lowering into a lunge and coming back up.
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And so benefits, it's going to help your single leg side strength, which is again going to
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help if there's any imbalances, that'll help.
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If you know you're weaker on one side, you can work that side a little bit more.
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Turkish get ups, I think I mentioned that earlier.
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That's something else that's going to be used with a kettlebell usually.
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And it's a full body movement that it's going to be strengthening.
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It kind of taxes everything.
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And you think, oh, I can lift a lot of weight off of me.
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I do it all the time.
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But I mean, a little weight on this is very, very demanding.
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It's great for working on your mobility, working your technical stand and base.
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And so what you would do, you're going to be lying on your back.
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I see just having a little foam mat and you're going to be having kettlebell in one hand
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and you'll slowly stand up while keeping the kettlebell overhead.
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Once you push it up, it stays up and you're going to be moving through a series of control
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positions that are going to be a technical stand and base.
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And so this is going to be developing your core strength, your shoulder stability and
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your coordination because it is pretty demanding, which is great for getting up off the ground
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safely and maintaining that distance between you and your opponent coming up.
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And then last but not least, something that's often overlooked or not talked about are farmer's
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walks or farmer's carries.
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It absolutely is going to be improving your grip strength and your core stability and
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just overall conditioning.
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But a lot of the times when we think about core work, which I'll talk about in a second,
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was just typical abdominal work.
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We think bending and crunching.
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But you have to keep in mind that your rectus abdominis, I think I'm saying that right,
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but they are meant to keep your spine stable.
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And if you were carrying a heavy load, that is demanding a lot to keep your spine straight
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and upright.
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And so that's going to be strengthening your core.
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It's going to be taxing your core, especially if you were to do a one-handed farmer's walk
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or one arm carry.
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00:25:35,320 --> 00:25:40,440
Again, that is really taxing your core and it's causing it to do what it's really meant
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to do, which is to keep you stable.
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00:25:43,500 --> 00:25:49,600
And so it's great for grip endurance, this farmer's walk, and it's great for maintaining
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overall body strength.
400
00:25:52,960 --> 00:25:55,000
And again, that core control.
401
00:25:55,000 --> 00:25:57,080
You can, again, you can do grip work with this.
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00:25:57,080 --> 00:26:01,320
You can do all sorts of things with this.
403
00:26:01,320 --> 00:26:06,640
You can do the towel wraps on it if you want to really tax your grips on this.
404
00:26:06,640 --> 00:26:10,280
Or if you just want to work overall strength and just stability, you can do things like
405
00:26:10,280 --> 00:26:14,560
a yoke walk.
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00:26:14,560 --> 00:26:19,120
You can just basically, if you've not seen these weight carrying yokes, you look like
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00:26:19,120 --> 00:26:20,120
a badass doing it.
408
00:26:20,120 --> 00:26:21,360
I won't lie.
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00:26:21,360 --> 00:26:25,240
But if you're really just kind of wanting to work your grips, I would suggest getting
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00:26:25,240 --> 00:26:33,760
a couple of dumbbells, getting a hex barbell, getting some kettlebells, just doing it that
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00:26:33,760 --> 00:26:34,760
way.
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00:26:34,760 --> 00:26:40,000
But yeah, so you have other things too, which aren't really any specific movements, but
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00:26:40,000 --> 00:26:46,040
I do like to include very specific core or abdominal work that is more aimed at those
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00:26:46,040 --> 00:26:48,580
crunching movements.
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00:26:48,580 --> 00:26:55,280
And so things like planks or side planks, that's great just for your overall stability.
416
00:26:55,280 --> 00:26:56,920
They suck, but they're great.
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00:26:56,920 --> 00:27:01,920
You have Russian twists, which are good for rotational core strength, which I can't think
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00:27:01,920 --> 00:27:07,440
of hardly anything in Jiu Jitsu where you're not going to be rotating your spine somehow.
419
00:27:07,440 --> 00:27:11,760
Dead bugs, it helps with activating your core and coordination in the upper and lower body.
420
00:27:11,760 --> 00:27:13,160
And then you have your hanging leg raises.
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00:27:13,160 --> 00:27:16,880
I do enjoy those because it helps.
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00:27:16,880 --> 00:27:22,520
It's your grip endurance, but if you don't have ab straps where you can hook those onto
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00:27:22,520 --> 00:27:30,120
an overhead chin up bar, I use those usually because my grips will fatigue so much faster
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than my abdominals will.
425
00:27:32,280 --> 00:27:36,420
And then a bonus, if you have access to it, if you have access to like a hanging bag or
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00:27:36,420 --> 00:27:42,040
something that's a soft thing, you can wrap your legs around and it's not going to move.
427
00:27:42,040 --> 00:27:48,960
I like to do, I call them heavy bag sit ups where it's mimicking like I'm sitting up in
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00:27:48,960 --> 00:27:49,960
guard.
429
00:27:49,960 --> 00:27:50,960
That's all it is.
430
00:27:50,960 --> 00:27:53,440
My legs are wrapped around the heavy bag, that thing's not moving and I'm just doing
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00:27:53,440 --> 00:27:55,680
multiple sit ups.
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00:27:55,680 --> 00:27:59,760
But if you have a friend who can hold your legs down, if you have like one of those AB
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00:27:59,760 --> 00:28:03,720
Amigo devices, keep your legs down.
434
00:28:03,720 --> 00:28:04,720
Yeah, do that.
435
00:28:04,720 --> 00:28:07,520
I mean, I'm always for that.
436
00:28:07,520 --> 00:28:13,920
But yeah, so those are kind of like my general overall recommendations on thinking about
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training and programming.
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00:28:15,760 --> 00:28:20,060
You want to go through those different phases that I was talking about of, you know, working
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00:28:20,060 --> 00:28:26,440
on your hypertrophy, working on your strength, then your power, then your endurance.
440
00:28:26,440 --> 00:28:29,560
But you may be asking, Sarah, you've not mentioned anything about body weight.
441
00:28:29,560 --> 00:28:35,040
Yeah, so calisthenics, body weight stuff, there's definitely benefits to it in BJJ,
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00:28:35,040 --> 00:28:39,280
but whether you should prioritize them over the more traditional weight lifting depends
443
00:28:39,280 --> 00:28:43,400
on your goals, your current strength levels and how they fit into your overall training
444
00:28:43,400 --> 00:28:44,920
plan.
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00:28:44,920 --> 00:28:50,180
One of the biggest advantages of calisthenics is that you don't need any equipment.
446
00:28:50,180 --> 00:28:54,400
You can work out literally anywhere, which is great if you're traveling for competitions
447
00:28:54,400 --> 00:28:58,580
or if you're looking for supplemental workouts without going to the gym because that can
448
00:28:58,580 --> 00:28:59,580
be expensive, right?
449
00:28:59,580 --> 00:29:04,440
If you don't have access to a gym, it can get expensive.
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00:29:04,440 --> 00:29:10,760
Personally, I prefer doing more traditional weight lifting over calisthenics, but I think
451
00:29:10,760 --> 00:29:13,520
that's just more of my own background in bodybuilding.
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00:29:13,520 --> 00:29:22,120
I have used some variations of calisthenic work in my knee rehab protocols, but I don't
453
00:29:22,120 --> 00:29:28,040
see many people benefiting from body weight work the way that they do from old school
454
00:29:28,040 --> 00:29:33,420
weight lifting as far as overall transforming your strength.
455
00:29:33,420 --> 00:29:36,080
Maybe that's just because I'm biased and maybe somebody's going to hit me up in the comments
456
00:29:36,080 --> 00:29:39,920
talking about how calisthenics has made them incredibly strong.
457
00:29:39,920 --> 00:29:49,020
But again, that just may be me being very biased to weight lifting, but when I've done
458
00:29:49,020 --> 00:29:52,760
nothing but body weight stuff, my legs weren't near as strong.
459
00:29:52,760 --> 00:29:57,920
When I started doing weight lifting after some knee injuries, my legs are incredibly
460
00:29:57,920 --> 00:29:58,920
strong.
461
00:29:58,920 --> 00:30:02,560
I would have never gotten there if it was just body weight stuff, but that's just me.
462
00:30:02,560 --> 00:30:08,120
You can hit me up in the comments if you think I'm insane.
463
00:30:08,120 --> 00:30:13,160
There are times when you do need to prioritize calisthenics over traditional weight lifting.
464
00:30:13,160 --> 00:30:19,520
First, you need to ask yourself if you're relatively new to strength training or jiu-jitsu.
465
00:30:19,520 --> 00:30:23,280
Calisthenics might be a better starting off point because it helps you build foundational
466
00:30:23,280 --> 00:30:25,280
strength and control over your body.
467
00:30:25,280 --> 00:30:27,080
That's huge.
468
00:30:27,080 --> 00:30:32,700
Because push-ups or pull-ups, body weight squats will help teach you how to engage your
469
00:30:32,700 --> 00:30:35,360
muscles and improve your overall coordination.
470
00:30:35,360 --> 00:30:41,120
I'm big into knowing it's form over weight.
471
00:30:41,120 --> 00:30:45,400
If you talk to anybody who's worth their salt in the personal training world, they're going
472
00:30:45,400 --> 00:30:49,280
to talk about getting your form right.
473
00:30:49,280 --> 00:30:54,840
Having proper form is going to prevent injuries and things that shouldn't be hurting you.
474
00:30:54,840 --> 00:31:03,240
If you have the right form, the numbers will come.
475
00:31:03,240 --> 00:31:04,800
The numbers will grow.
476
00:31:04,800 --> 00:31:09,560
You don't want to be ego lifting and lifting way too much weight without proper form.
477
00:31:09,560 --> 00:31:12,360
Wow, you've sidelined yourself for six months.
478
00:31:12,360 --> 00:31:13,360
Great.
479
00:31:13,360 --> 00:31:14,360
Good job.
480
00:31:14,360 --> 00:31:15,360
Wonderful for you.
481
00:31:15,360 --> 00:31:17,760
You can lift crazy amounts of weight, but now you're down for six months.
482
00:31:17,760 --> 00:31:20,440
You want to be smart.
483
00:31:20,440 --> 00:31:23,800
Another thing you want to ask yourself is, do I have any injuries?
484
00:31:23,800 --> 00:31:30,040
Do I want to prioritize injury prevention and recovery?
485
00:31:30,040 --> 00:31:33,880
Calisthenics or body weight stuff is often gentler on the joints compared to heavy weight
486
00:31:33,880 --> 00:31:35,240
lifting.
487
00:31:35,240 --> 00:31:39,720
If you're recovering from an injury or you're wanting to focus on longevity, calisthenics
488
00:31:39,720 --> 00:31:46,240
can be a good way to strengthen muscles without overloading the body.
489
00:31:46,240 --> 00:31:51,600
I'm going to say a big caveat because yes, it's great longevity, but I think it needs
490
00:31:51,600 --> 00:31:53,080
to be supplemented.
491
00:31:53,080 --> 00:31:54,920
I'll talk about that later.
492
00:31:54,920 --> 00:31:59,480
If you're wanting to do the third kind of area you may want to start looking at, calisthenics
493
00:31:59,480 --> 00:32:01,600
would be endurance focus.
494
00:32:01,600 --> 00:32:06,760
If your main goal is improving your muscular endurance or if you're prepping for a long
495
00:32:06,760 --> 00:32:12,420
competition where you need to maintain strength through multiple matches, high rep calisthenics
496
00:32:12,420 --> 00:32:15,720
might be more beneficial.
497
00:32:15,720 --> 00:32:20,920
This is building both strength and stamina needed for longer grinding matches.
498
00:32:20,920 --> 00:32:26,320
Again, this might be something where when you're in the endurance phase of your training,
499
00:32:26,320 --> 00:32:31,320
this might be where you would start adding in some more calisthenic work because higher
500
00:32:31,320 --> 00:32:36,360
reps, it's obviously going to be lighter weight than if you were doing heavy weight lifting,
501
00:32:36,360 --> 00:32:41,080
but you can get way more reps and way more work time in, tax the muscles a different
502
00:32:41,080 --> 00:32:43,560
way, so there is a benefit there.
503
00:32:43,560 --> 00:32:46,880
But now, when would we want to prioritize traditional weight lifting?
504
00:32:46,880 --> 00:32:50,280
Well, if you're really wanting to gain strength, that's the first one.
505
00:32:50,280 --> 00:32:54,280
Traditional weight lifting allows you to overload your muscle more effectively than body weight
506
00:32:54,280 --> 00:32:55,280
exercises.
507
00:32:55,280 --> 00:33:01,680
There's only so much you can do with your own body weight because if we're wanting
508
00:33:01,680 --> 00:33:08,080
to increase the resistance, there's only so much I can do even with angles and physics.
509
00:33:08,080 --> 00:33:12,360
There's a limited amount to what my body alone can produce.
510
00:33:12,360 --> 00:33:17,920
If your goal is to build raw strength and power for things like takedowns, escapes,
511
00:33:17,920 --> 00:33:22,440
maintaining pressure in your top positions, weight lifting, especially those big compound
512
00:33:22,440 --> 00:33:26,480
movements of the big three, is going to be your most efficient way to do it.
513
00:33:26,480 --> 00:33:32,040
You're not going to be spending, this is hyperbole, but five hours in the gym doing calisthenics.
514
00:33:32,040 --> 00:33:37,440
You're going to get a bigger bang, a bigger return on your investment for strength training
515
00:33:37,440 --> 00:33:39,160
with traditional weight lifting.
516
00:33:39,160 --> 00:33:47,720
Again, that leads into the second reason why you would prioritize, would be building explosiveness.
517
00:33:47,720 --> 00:33:50,880
The best way to build explosiveness that I have found are going to be in your Olympic
518
00:33:50,880 --> 00:33:51,960
lifts.
519
00:33:51,960 --> 00:33:57,840
Things like power clean, snatches, clean and jerks, those things.
520
00:33:57,840 --> 00:34:00,040
That's going to help build explosive power.
521
00:34:00,040 --> 00:34:04,680
There's a reason those things are done in NFL and these big professional sports.
522
00:34:04,680 --> 00:34:06,960
It's because they work.
523
00:34:06,960 --> 00:34:12,960
If you see what people are doing in professional sports, if they're doing things consistently
524
00:34:12,960 --> 00:34:17,800
over a long period of time, those people are going to be paying a lot of money and they're
525
00:34:17,800 --> 00:34:20,000
not going to be wasting people's time.
526
00:34:20,000 --> 00:34:21,000
The proof is in the pudding.
527
00:34:21,000 --> 00:34:23,720
I would not want to go up against one of those NFL linebackers.
528
00:34:23,720 --> 00:34:24,760
I would die.
529
00:34:24,760 --> 00:34:28,200
For many reasons, I would die.
530
00:34:28,200 --> 00:34:38,280
These big Olympic lifts are going to be great for your explosive movements and jujitsu.
531
00:34:38,280 --> 00:34:46,400
Big takedowns, that's going to be mimicked in a lot of those big snatches and things.
532
00:34:46,400 --> 00:34:50,400
Next for number three would be strength and balance correction.
533
00:34:50,400 --> 00:34:56,040
So example, if you are really weak on your left side, traditional weight lifting is going
534
00:34:56,040 --> 00:34:59,280
to help you target specific muscle imbalances.
535
00:34:59,280 --> 00:35:05,640
So if you've got a weak area, maybe if it's underdeveloped hamstrings, weak shoulders,
536
00:35:05,640 --> 00:35:12,040
maybe you are coming back from ACL surgery or some other kind of knee surgery, that quad
537
00:35:12,040 --> 00:35:13,640
is probably atrophied.
538
00:35:13,640 --> 00:35:18,040
And so you're going to be able to prioritize that quad and build it back up because lifting
539
00:35:18,040 --> 00:35:22,640
weights allows you to isolate and strengthen those muscles more effectively than body weight
540
00:35:22,640 --> 00:35:23,640
exercises.
541
00:35:23,640 --> 00:35:27,260
Again, there's a time, there's a place for the rehab part of it.
542
00:35:27,260 --> 00:35:31,120
But if you're really wanting to build that muscle back up in size, strength training's
543
00:35:31,120 --> 00:35:33,560
where weight lifting is where it's at.
544
00:35:33,560 --> 00:35:41,800
And then also you have the option for easier progressive overload with traditional weight
545
00:35:41,800 --> 00:35:47,920
lifting over calisthenics because you can add more weight over time to continue challenging
546
00:35:47,920 --> 00:35:50,600
your muscle and make strength gains.
547
00:35:50,600 --> 00:35:54,120
Your muscle's going to adapt, you can add more weight, the muscle adapts, it gets bigger,
548
00:35:54,120 --> 00:35:55,120
it gets stronger.
549
00:35:55,120 --> 00:36:01,080
But with calisthenics, once you can do a certain number of reps, it's harder to increase the
550
00:36:01,080 --> 00:36:06,920
resistance without doing more advanced variations like one arm pull ups or push ups.
551
00:36:06,920 --> 00:36:13,760
There's only so much you can do, so many variables you can add to increase the amount of resistance
552
00:36:13,760 --> 00:36:16,160
that you can generate with your body.
553
00:36:16,160 --> 00:36:17,800
It is what it is.
554
00:36:17,800 --> 00:36:21,960
But I do think the best thing is not to be a one trick pony.
555
00:36:21,960 --> 00:36:23,640
I think you do need to combine them.
556
00:36:23,640 --> 00:36:26,760
And so you don't have to choose.
557
00:36:26,760 --> 00:36:31,280
It doesn't have to be like these entrenched camps, you can and probably should incorporate
558
00:36:31,280 --> 00:36:34,680
both into your routine for the best results.
559
00:36:34,680 --> 00:36:37,320
There's three ways that you can do this.
560
00:36:37,320 --> 00:36:41,080
So the first thing I suggest is having strength days.
561
00:36:41,080 --> 00:36:46,160
So prioritize traditional weight lifting maybe two to three times a week with compound movements
562
00:36:46,160 --> 00:36:48,240
to build your raw strength and power.
563
00:36:48,240 --> 00:36:53,540
And supplement and with calisthenic exercises like pull ups, push ups, and dips to improve
564
00:36:53,540 --> 00:36:56,880
your body control and your muscular endurance.
565
00:36:56,880 --> 00:37:02,080
The second thing you should do is maybe have conditioning and body weight control days.
566
00:37:02,080 --> 00:37:08,040
If you're, I would incorporate calisthenic workouts on off days or as finishers after
567
00:37:08,040 --> 00:37:09,620
lifting.
568
00:37:09,620 --> 00:37:13,240
Do body weight circuits like push ups, pull ups, lunges, and planks to build muscular
569
00:37:13,240 --> 00:37:15,740
endurance, conditioning, and control.
570
00:37:15,740 --> 00:37:20,360
And then last but certainly not least, mobility and core training would be a great way.
571
00:37:20,360 --> 00:37:24,840
So if you're adding in core mobility focused calisthenic exercises like planks, hollow
572
00:37:24,840 --> 00:37:29,840
body holds, and deep squats, to add those in to strengthen your core and improve your
573
00:37:29,840 --> 00:37:31,600
joint health.
574
00:37:31,600 --> 00:37:34,640
This can be done as part of your warm up or even as a cool down routine.
575
00:37:34,640 --> 00:37:38,480
So just deep body weight control movements.
576
00:37:38,480 --> 00:37:42,900
This is going to get into another episode, but that's going to be a way to help keep
577
00:37:42,900 --> 00:37:47,200
your joints healthy, keep yourself active and mobile.
578
00:37:47,200 --> 00:37:50,960
Because frankly, if you get really, really strong, if you've ever met people who are
579
00:37:50,960 --> 00:37:55,720
muscle bound, you know, meatheads, they're nowhere near as flexible as say someone who's
580
00:37:55,720 --> 00:37:58,560
a calisthenic guy because they're not muscle bound, right?
581
00:37:58,560 --> 00:38:05,440
And so I think having that combination of having the two approaches at the same time,
582
00:38:05,440 --> 00:38:09,320
but in a smart calculated way, that's going to give you the most bang for your buck.
583
00:38:09,320 --> 00:38:12,340
That's going to make you the most athletic.
584
00:38:12,340 --> 00:38:15,680
Make sure that you're going to be in the sport for the long haul.
585
00:38:15,680 --> 00:38:20,560
And on top of that, strength training has so many benefits for women because it actually
586
00:38:20,560 --> 00:38:25,700
is one of those things that actively builds up bone.
587
00:38:25,700 --> 00:38:31,680
So it's so important for white women and Asian women to do traditional weight training because
588
00:38:31,680 --> 00:38:36,960
they're at, you know, and I'm in this group too, you know, we're at a higher risk of osteoporosis,
589
00:38:36,960 --> 00:38:37,960
right?
590
00:38:37,960 --> 00:38:44,960
So we want to do things that help strengthen our bones and that kind of tension with weights.
591
00:38:44,960 --> 00:38:48,000
That's a natural way to help build your bones back up.
592
00:38:48,000 --> 00:38:50,920
Obviously, if you're eating right too.
593
00:38:50,920 --> 00:38:53,960
Now, that's all strength.
594
00:38:53,960 --> 00:38:57,400
Now, now we're going to be talking about cardio conditioning.
595
00:38:57,400 --> 00:39:00,360
So new, new, new phase of the episode.
596
00:39:00,360 --> 00:39:07,560
And when we typically think of, we typically think of the fast pace anaerobic activity
597
00:39:07,560 --> 00:39:09,920
of jujitsu matches.
598
00:39:09,920 --> 00:39:12,920
You know, when we think of cardio, we think, ah, you know, like, oh, big explosive movements.
599
00:39:12,920 --> 00:39:13,920
Ah, it's crazy.
600
00:39:13,920 --> 00:39:17,400
There's things that happen, you know, in a CGI tournaments, right?
601
00:39:17,400 --> 00:39:22,880
But jujitsu matches can last several minutes, you know, anywhere from five to 10 minutes.
602
00:39:22,880 --> 00:39:25,520
I've seen some matches that are 20 minutes, right?
603
00:39:25,520 --> 00:39:32,520
And even though those may, even though they involve some sort of short bursts of intense
604
00:39:32,520 --> 00:39:37,800
effort, which rely more on anaerobic energy systems, aerobic fitness is what allows you
605
00:39:37,800 --> 00:39:41,860
to maintain a steady pace and recover between those bursts.
606
00:39:41,860 --> 00:39:48,240
So the better your aerobic base, the longer you can roll or compete without getting gassed.
607
00:39:48,240 --> 00:39:52,960
With a strong aerobic system, your heart and lungs can more efficiently deliver oxygen
608
00:39:52,960 --> 00:39:58,600
to your muscles, which may help you maintain a high level of performance throughout extended
609
00:39:58,600 --> 00:40:01,000
training sessions.
610
00:40:01,000 --> 00:40:05,440
So yeah, I mean, the stronger aerobic base, the more effective your anaerobic base will
611
00:40:05,440 --> 00:40:06,440
be.
612
00:40:06,440 --> 00:40:13,640
So having a solid, having solid aerobic conditioning allows you to train your anaerobic system,
613
00:40:13,640 --> 00:40:19,440
which is going to be the explosive power, you know, generating system more effectively
614
00:40:19,440 --> 00:40:24,120
and for longer periods without fatiguing too quickly or as quickly as someone else.
615
00:40:24,120 --> 00:40:25,980
And you know, I love a good metaphor.
616
00:40:25,980 --> 00:40:28,160
It's like building a house.
617
00:40:28,160 --> 00:40:33,160
The aerobic system is that foundation and the anaerobic efforts are the structure.
618
00:40:33,160 --> 00:40:38,000
A strong foundation of aerobic fitness allows you to support your more intense aspects of
619
00:40:38,000 --> 00:40:40,760
your game, the speed, power and explosiveness.
620
00:40:40,760 --> 00:40:46,440
And so for endurance, focus on cardiovascular exercises like running, swimming or cycling,
621
00:40:46,440 --> 00:40:50,200
which can improve your ability to last throughout long rolling sessions.
622
00:40:50,200 --> 00:40:56,120
And additionally, I would suggest practice rolling for extended rounds to simulate match
623
00:40:56,120 --> 00:40:57,120
conditions.
624
00:40:57,120 --> 00:41:02,200
And so some suggestions for this aerobic steady state cardio.
625
00:41:02,200 --> 00:41:07,440
You're going to want to incorporate low to moderate intensity cardio like running, cycling,
626
00:41:07,440 --> 00:41:12,240
rowing or swimming for 30 to 60 minutes, two to three times a week.
627
00:41:12,240 --> 00:41:18,160
The goal is to keep your heart rate in a moderate zone, 60 to 70% of your max heart rate, which
628
00:41:18,160 --> 00:41:22,120
builds aerobic endurance without overtaxing your muscles.
629
00:41:22,120 --> 00:41:27,080
It doesn't really matter what the activity is, as long as it's in that zone two range.
630
00:41:27,080 --> 00:41:32,040
Some of my favorite ways to do this will be to turn on Netflix and get myself on a treadmill
631
00:41:32,040 --> 00:41:35,800
on an incline and then just go.
632
00:41:35,800 --> 00:41:42,400
That's something where it's easy for me to forget how much it sucks if I'm watching something.
633
00:41:42,400 --> 00:41:52,760
That helps me kind of get out of the suck of the physical if my mind is being engaged.
634
00:41:52,760 --> 00:41:56,960
We're not going so hard in these activity sessions where you couldn't talk to somebody,
635
00:41:56,960 --> 00:42:01,600
but it shouldn't be so easy where you're not breaking a sweat whatsoever.
636
00:42:01,600 --> 00:42:03,000
Some people love the StairMaster.
637
00:42:03,000 --> 00:42:06,320
I can't for this kind of time.
638
00:42:06,320 --> 00:42:09,240
For something really quick, I can't, but I've had two knee surgeries.
639
00:42:09,240 --> 00:42:14,640
My knees are all messed up, so I'm trying to do things that are nice on my knees, that
640
00:42:14,640 --> 00:42:16,140
don't hurt my knees.
641
00:42:16,140 --> 00:42:19,200
You can do things like the elliptical treadmill.
642
00:42:19,200 --> 00:42:23,000
I know my husband loves using the Assault fan bikes.
643
00:42:23,000 --> 00:42:24,040
Some people love swimming.
644
00:42:24,040 --> 00:42:25,720
I think, but you know it is what it is.
645
00:42:25,720 --> 00:42:31,480
You find what works for you, what doesn't suck, what you can find joy in doing and do
646
00:42:31,480 --> 00:42:32,920
that.
647
00:42:32,920 --> 00:42:36,160
You can also use your steady state cardio.
648
00:42:36,160 --> 00:42:43,080
You can use aerobic activity as active recovery for your off days or your recovery days.
649
00:42:43,080 --> 00:42:49,240
This can be something as simple as just walking your dogs, going for a light jog with them,
650
00:42:49,240 --> 00:42:53,860
which is going to help improve your recovery, keeps your blood flowing without adding stress
651
00:42:53,860 --> 00:42:55,680
to your body.
652
00:42:55,680 --> 00:42:59,840
All that being said, that being the base, that being the foundation, let's talk about
653
00:42:59,840 --> 00:43:04,800
high intensity interval training or anaerobic training.
654
00:43:04,800 --> 00:43:10,880
The anaerobic nature of Jiu-Jitsu is well documented with high lactate levels of post
655
00:43:10,880 --> 00:43:19,800
combat reflecting the sports glycologic, I can't say this word, glycologic, I can't say
656
00:43:19,800 --> 00:43:22,560
it, energy demands.
657
00:43:22,560 --> 00:43:26,920
According to a study done, in my notes I have here, according to a study done in the Asian
658
00:43:26,920 --> 00:43:31,560
Journal of Sports Medicine, Brazilian Jiu-Jitsu competitions involve moderate activation of
659
00:43:31,560 --> 00:43:37,840
the glycogenic pathway and reduced grip strength, suggesting that coaches should direct training
660
00:43:37,840 --> 00:43:44,800
loads to simulate energy demands and use combat time for physical and technical, technical
661
00:43:44,800 --> 00:43:46,600
technical training.
662
00:43:46,600 --> 00:43:47,600
So what does that mean?
663
00:43:47,600 --> 00:43:55,560
Well, our training should aim to activate the glycologic pathway moderately while maintaining
664
00:43:55,560 --> 00:43:57,760
the muscular endurance required for the sport.
665
00:43:57,760 --> 00:44:00,760
So what are some tips for building that?
666
00:44:00,760 --> 00:44:05,040
I can't even say that word, my southern accent's coming out I suppose.
667
00:44:05,040 --> 00:44:10,200
So there's a couple of tips I have for training this anaerobic power and activating these
668
00:44:10,200 --> 00:44:12,720
and simulating these energy pathways.
669
00:44:12,720 --> 00:44:14,200
First sprint intervals.
670
00:44:14,200 --> 00:44:15,200
Sprint intervals.
671
00:44:15,200 --> 00:44:21,160
Jiu-Jitsu is all about those short explosive bursts of energy and sprint intervals are perfect
672
00:44:21,160 --> 00:44:22,520
for this.
673
00:44:22,520 --> 00:44:27,760
Try sprinting all out for 20 to 30 seconds, then rest one to two minutes and repeat this
674
00:44:27,760 --> 00:44:30,080
for about six to eight times.
675
00:44:30,080 --> 00:44:33,320
Then you also have things, my second suggestion would be high rep training.
676
00:44:33,320 --> 00:44:39,960
Do some high rep exercises like kettlebell swings, barbell hip thrusters or battle ropes.
677
00:44:39,960 --> 00:44:43,840
These will build your anaerobic power which is crucial when you're in the middle of a
678
00:44:43,840 --> 00:44:48,360
tough round and need that last burst of energy.
679
00:44:48,360 --> 00:44:51,960
And last but certainly not least would be grappler specific drills.
680
00:44:51,960 --> 00:44:57,720
Try what we would call shark tank rounds where you roll with a fresh partner every minute.
681
00:44:57,720 --> 00:45:02,240
This will force you to stay at a high intensity even when you're exhausted just like in a
682
00:45:02,240 --> 00:45:03,240
match.
683
00:45:03,240 --> 00:45:05,780
And that is something that I really do recommend.
684
00:45:05,780 --> 00:45:14,280
There is nothing like simulating an actual tournament as intense rounds.
685
00:45:14,280 --> 00:45:17,180
I do love shark tank if it's done responsibly.
686
00:45:17,180 --> 00:45:22,000
You don't want to have people in there that are trying to act a fool and get some kind
687
00:45:22,000 --> 00:45:26,040
of highlight reel on someone who is prepping for a tournament.
688
00:45:26,040 --> 00:45:27,040
That's not the goal.
689
00:45:27,040 --> 00:45:30,280
This is not an ego drill.
690
00:45:30,280 --> 00:45:32,780
We're trying to better this person.
691
00:45:32,780 --> 00:45:36,520
Some gyms I know they don't do it because people have gotten hurt but I believe that
692
00:45:36,520 --> 00:45:41,940
if it's done in a proper way, a responsible way, nothing can beat this.
693
00:45:41,940 --> 00:45:46,280
If you're simulating that kind of intense, if you're getting fresh bodies on somebody
694
00:45:46,280 --> 00:45:55,480
every couple of minutes, that really is simulating how it can be in a match.
695
00:45:55,480 --> 00:46:01,240
If you're doing sprint intervals, this could be running or even on a fan bike, a salt bike
696
00:46:01,240 --> 00:46:05,720
if you've got access to that or if you're like me and you can't run anymore, the fan
697
00:46:05,720 --> 00:46:07,640
bike is great.
698
00:46:07,640 --> 00:46:14,600
I would suggest doing that kind of a sprint interval, again running or on a bike or high
699
00:46:14,600 --> 00:46:18,600
rep training two to three times a week to build that anaerobic power.
700
00:46:18,600 --> 00:46:21,000
I think you're going to notice a really big difference when you're rolling.
701
00:46:21,000 --> 00:46:25,200
Of course, the shark tank, if you don't own the gym, it's kind of hard for you to dictate,
702
00:46:25,200 --> 00:46:26,920
hey, I want this done.
703
00:46:26,920 --> 00:46:31,880
Get with your coach if you've got an idea or a tournament coming up and you want to
704
00:46:31,880 --> 00:46:35,560
incorporate this.
705
00:46:35,560 --> 00:46:42,120
Another way was the interval training, the HIIT training.
706
00:46:42,120 --> 00:46:45,720
HIIT training is awesome for both strength and cardio.
707
00:46:45,720 --> 00:46:51,240
You get a lot out of a little bit of time because you are never resting really.
708
00:46:51,240 --> 00:46:55,440
Try doing things like 30 seconds of burpees, 30 seconds of kettlebell swings, then rest
709
00:46:55,440 --> 00:46:59,800
for 30 seconds and you can repeat that four to five times.
710
00:46:59,800 --> 00:47:04,040
That will mimic the bursts of effort you're going to need in a jujitsu match.
711
00:47:04,040 --> 00:47:07,600
Your HIIT circuits, they don't have to be overly complex.
712
00:47:07,600 --> 00:47:13,760
You can AMREP as many reps as possible in 30 seconds.
713
00:47:13,760 --> 00:47:17,320
You're just going all out for those 30 seconds and you move on to the next exercise and then
714
00:47:17,320 --> 00:47:20,480
you rest and then you do the whole thing again.
715
00:47:20,480 --> 00:47:24,560
You get a lot of cardio output in a little bit of time.
716
00:47:24,560 --> 00:47:26,000
It really does.
717
00:47:26,000 --> 00:47:29,320
It's a great bang for your buck.
718
00:47:29,320 --> 00:47:33,440
Then you've got things like strength circuits.
719
00:47:33,440 --> 00:47:36,960
Instead of resting between sets, you can keep things moving by setting up circuits.
720
00:47:36,960 --> 00:47:39,200
This is what I was talking about earlier.
721
00:47:39,200 --> 00:47:45,960
If you're not overtaxing the muscle, you can do alternating sets or circuits where you
722
00:47:45,960 --> 00:47:51,920
do one exercise, go to the next, and then you can alternate, go back and forth.
723
00:47:51,920 --> 00:47:52,920
That's what I usually like to do.
724
00:47:52,920 --> 00:47:58,000
I'll do a circuit of two exercises and then rest, then a circuit of another two exercises
725
00:47:58,000 --> 00:48:04,360
then rest because I don't want to compromise my form if it's strength movements because
726
00:48:04,360 --> 00:48:05,960
that's when injuries happen.
727
00:48:05,960 --> 00:48:10,480
I've seen a lot of people in CrossFit and they will sacrifice their form like nobody's
728
00:48:10,480 --> 00:48:15,520
business to get as many reps as possible and that's when you get injuries.
729
00:48:15,520 --> 00:48:22,600
I think when you're doing things like any kind of dumbbell or barbell work, prioritize
730
00:48:22,600 --> 00:48:25,360
safety please for the people in the back.
731
00:48:25,360 --> 00:48:27,720
I am very close to the microphone.
732
00:48:27,720 --> 00:48:29,480
Prioritize safety please.
733
00:48:29,480 --> 00:48:30,480
Be smart.
734
00:48:30,480 --> 00:48:33,880
Don't be stupid.
735
00:48:33,880 --> 00:48:36,200
My suggestion, I never program.
736
00:48:36,200 --> 00:48:41,480
The most I have ever done for a strength circuit has been three exercises.
737
00:48:41,480 --> 00:48:43,280
That is something where it's a lower weight.
738
00:48:43,280 --> 00:48:45,040
I can control the weight.
739
00:48:45,040 --> 00:48:46,760
I'm not trying to be big and bad.
740
00:48:46,760 --> 00:48:49,960
I'm being very cognizant of what I'm doing.
741
00:48:49,960 --> 00:48:55,200
The moment that I feel like my focus is lacking, I stop because I don't want to get myself
742
00:48:55,200 --> 00:48:57,640
injured.
743
00:48:57,640 --> 00:49:02,360
If you're mixing exercises, just pair them with similar muscle groups.
744
00:49:02,360 --> 00:49:03,360
That's my suggestion.
745
00:49:03,360 --> 00:49:11,520
If I was doing, I like to do things more, maybe two sets of tricep exercises, which
746
00:49:11,520 --> 00:49:13,200
I know some people may not like that.
747
00:49:13,200 --> 00:49:16,840
I like to do two different tricep exercises.
748
00:49:16,840 --> 00:49:21,280
That way I'm really fatiguing that muscle so that I'm going as close to failure as possible
749
00:49:21,280 --> 00:49:25,140
with a reasonable amount of weight, not high.
750
00:49:25,140 --> 00:49:28,740
You can also do alternating exercises that target different muscle groups.
751
00:49:28,740 --> 00:49:35,240
If you're wanting to do just a whole entire circuit of multiple exercises, do different
752
00:49:35,240 --> 00:49:36,240
muscle groups.
753
00:49:36,240 --> 00:49:40,260
That way when you're working one muscle, you're giving the other muscle a chance to rest before
754
00:49:40,260 --> 00:49:42,960
you hit it again.
755
00:49:42,960 --> 00:49:46,880
Some people do pair leg exercises with an upper body exercise.
756
00:49:46,880 --> 00:49:50,960
It's letting the lower body rest when the upper body is working and vice versa.
757
00:49:50,960 --> 00:49:54,800
Again, that's a little bit personal preference.
758
00:49:54,800 --> 00:49:59,320
I do personal training and it just depends on what my client's needing, what their level
759
00:49:59,320 --> 00:50:02,840
is.
760
00:50:02,840 --> 00:50:10,560
The only wrong way to weight lift or do cardio would be ego stuff.
761
00:50:10,560 --> 00:50:14,920
It's sacrificing form for the sake of getting a number, whatever that number may be.
762
00:50:14,920 --> 00:50:18,520
Maybe it be time, reps, weight, whatever it is.
763
00:50:18,520 --> 00:50:20,180
Don't sacrifice form.
764
00:50:20,180 --> 00:50:22,960
Don't get sloppy because that's when you get hurt.
765
00:50:22,960 --> 00:50:24,360
We don't want that.
766
00:50:24,360 --> 00:50:30,600
That actually leads into next week's episode, which is all about working on our mobility
767
00:50:30,600 --> 00:50:32,600
and our flexibility.
768
00:50:32,600 --> 00:50:36,800
If we're being stupid with our strength training, we may not be as mobile as we want to be because
769
00:50:36,800 --> 00:50:38,360
we've injured ourselves.
770
00:50:38,360 --> 00:50:41,760
Injury, rehab, and protocols, that's a whole other episode.
771
00:50:41,760 --> 00:50:44,200
That's a whole other time slot.
772
00:50:44,200 --> 00:50:49,360
I again could be here for hours talking about that, but then I think you would stop listening.
773
00:50:49,360 --> 00:50:50,360
I don't know.
774
00:50:50,360 --> 00:50:53,240
Maybe you would, maybe you wouldn't, but I have several episodes coming up.
775
00:50:53,240 --> 00:51:00,840
Yes, this is again just a surface level discussion on things to consider when you're strength
776
00:51:00,840 --> 00:51:08,080
training and you're thinking about cardio conditioning.
777
00:51:08,080 --> 00:51:09,920
There's a lot of different approaches out there.
778
00:51:09,920 --> 00:51:15,200
There's a lot of different ways to approach it because every body, every body physically
779
00:51:15,200 --> 00:51:16,960
is different.
780
00:51:16,960 --> 00:51:22,040
What may work for me, if I like this rep range and that's really great for me, it may not
781
00:51:22,040 --> 00:51:25,840
be the best rep range for you because our bodies are going to respond differently to
782
00:51:25,840 --> 00:51:29,960
stimuli because that's the beauty of being living organic things.
783
00:51:29,960 --> 00:51:35,200
We all respond to stimuli similarly, but at the same time a little differently.
784
00:51:35,200 --> 00:51:42,680
If you liked this episode, give it a like, rate the show, follow, subscribe.
785
00:51:42,680 --> 00:51:46,440
If you've got any questions or want me to delve into some more topics that I covered
786
00:51:46,440 --> 00:51:48,920
here, maybe just go a little bit deeper.
787
00:51:48,920 --> 00:51:53,800
Maybe you want to hear more about different suggestions, let me know.
788
00:51:53,800 --> 00:51:58,040
I am more than willing to throw some more information your way.
789
00:51:58,040 --> 00:52:04,040
I condensed about 25 pages of notes to about 10.
790
00:52:04,040 --> 00:52:10,000
I definitely let go of some stuff, but there's a chance that I have some notes that you might
791
00:52:10,000 --> 00:52:12,280
be interested in.
792
00:52:12,280 --> 00:52:14,680
I hope to see you again next week.
793
00:52:14,680 --> 00:52:19,080
Thank you for tuning in and if you liked this episode, tell a friend.
794
00:52:19,080 --> 00:52:24,280
Let's get the Grace Under Pressure community growing and as always guys, have a great,
795
00:52:24,280 --> 00:52:28,040
wonderful rest of your day or night, when or wherever you're listening.
796
00:52:28,040 --> 00:52:46,440
So until next time, bye.
