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  1. #11
    DrJAG2 is offline Senior Member
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    Quote Originally Posted by AndrewR View Post
    Our training focuses on TGUs, swings for conditioning because everyone's elbows are ruined, lots of Super Joints and Resilient drills and then bodyweight drills such as chins and push ups.

    Do you think TGUs has a therapeutic effect on elbows like they do with shoulders? Krav maga is taking a toll on my elbows in similar ways that happen to bjjers.

  2. #12
    markbjj is offline Junior Member
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    I am getting good results from supplementing my BJJ with the ETK Program Minimum, additional pull-ups and core work etc and lots of mobility stuff. Of course this should just be a supplement and mat time should always be your main focus.

  3. #13
    AndrewR is offline Senior Member
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    DrJAG2 - I personally don't find them to be great on my elbows as I have some issues and find keeping them locked out hurts them further.

    The thing people don't really get, but which markbjj has nailed, is that mat time is what is important. I can't count the number of times I've seen a skinny kid maul a big dude who looked like he could tear his arms off. Strength and conditioning only become important when skill is equal. Otherwise you will always lose to the more skilled opponent, even if they're 10kg overweight and weak as a kitten. They'll know when to take it easy, when to push and how to tie you in knots.

    With my black belts I spend more time looseining them up so they can move pain free than I do "training" them. We do SJ and Resilient drills religiously. One of them does Z neural twice a day, every day, on top of other warm ups. Then we do Get Ups. I use the Get Up to see if we actually train that day or not. If they can do them smoothly and pain free then we do. If its a day (likely) where their shoulders hurt, their neck hurts, elbows hurt....then we do drills from Kalos Sthenos and CK FMS until they are moving well. Once they're tuned up they go and rest so they can train well that night.

    Resist the urge to throw the kitchen sink at your training. PM is as much as you will likely need. That will allow you time to be on the mat and focus on what is important. Adding weight to your press or SSST score probably won't win you many additional matches. Being able to escape side control and reverse probably will.

  4. #14
    eltriplesix is offline Senior Member
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    Quote Originally Posted by jujigatame View Post
    Any ideas when training twice a week at home?

    My outline of ideas:

    - Alternating 2-6 weeks of strength with 2-6 weeks of (strength)endurance,
    depending on competition schedule.
    - Strength sessions: pull ups, hspu, hlr, some grip feat.
    - Endurance sessions: hindu pushups & squats, burpees, rope skipping.
    also kb swings and jogging, if I buy one

    Any ideas comrades on cycling (with endurande and strength) or the routines?
    All you have to do is decide what your goals are and decide what execise meets those goals. For bjj your main 2 physical factors are going to be your core strength and your conditioning. The swing/snatch just about nails both of those down. The Turkish get-up is a huge core move as well. If you keep your back flat when you first get off the ground and you keep proper alignment through out the movement, you should be getting plenty of slow gear core strength. You will also be getting some great work on using the pressing muscles to express the power from your core. You are going to have to give these two movements time but they should be all you need. Just use cycling to progress through. Any other problems you are running into in Bjj should be solved from a technique point of view. My teacher Phillipe use to tap me on the mat all the time and I was significantly stronger and heavier then him. If he spent all his time lifting weights I doubt he could have beat me like that in a pure grappling throw down.
    The more I learn.....The farther back I learn I am.

  5. #15
    jujigatame is offline Junior Member
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    Thanks for the posts mates!

    This thread was for s&c for bjj, techique is obivously learned in bjj-class.
    I wouldn`t underestimate the meaning of general strength on the mat.

    Personally, I can use strength well against guys on the same level, but of course I cant beat a black belt with brute strength. Still any of the "top guys" I`ve sparred with are more or less strong.

    Each attribute count, but in bjj skill is the main factor but you get more of it when you have strength.

  6. #16
    Doug Nepodal RKC Guest

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    I have several BJJ champions that benefit from from get up, swings and snatches. You are more than welcome to shoot me an email and we can discuss it further.

    Doug Nepodal Sr. RKC

  7. #17
    jujigatame is offline Junior Member
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    Thanks for all the replies! IŽll check the kbs in the future and also possibly contact an expert.

  8. #18
    Jake Varner RKC is offline Junior Member
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    A few things that have worked well for my BJJ game...

    Program Minimum


    The swing and the TGU cover pretty much everything you'll ever need for BJJ. I was doing my TGUs one day and realized the high bridge is the same position I'm in when going for a kimura/kimura sweep. The next day I went to practice and hit both of those moves from the guard over and over again. I had no problem getting my hips high enough to bump my opponent and take him over. I'm sure others notice the same thing.

    I've found the Man Maker to be the closest thing there is to being in an actual fight/match (Viking Warrior Conditioing as well). This will get you in fighting shape quickly. My conditioning was always my limiting factor in BJJ and was the reason I started using kettlebells. Soon after I started doing the Man Makers, this was no longer a problem and my teammates and coaches noticed the difference right away.

    Viking Warrior Conditioning

    When I was doing VWC, I followed a workout recommended by Joe Wright, RKC. I did the 15:15 protocol and then waited a few minutes until I felt recovered. I then grabbed a 16kg kettlebell and did the TGU until I felt like I could no longer complete a perfect rep. I was always spent after doing this and felt like every single muscle group in my body was hit hard.

    I worked up to 70 or so sets but am wondering if that was really necessary after reading what AndrewR said in his blog. BJJ matches last five to ten minutes, is there a need to train for 20+ minutes? This is something I'd like to look into a little bit more...

    Odds and Ends

    Are you doing flexibility training? Serious flexibility training...not just a few light stretches before and after class. This is something so many people neglect with their BJJ training. While I am not extremely flexible, I usually can pull of techniques that most of my opponents can't. I'm currently 220 or so but even when I was pushing 250 I could pull rubber guard and use my legs to control my opponent. You won't believe how frustrated or surprised guys get when you can do this. Its another advantage you can give yourself if you work hard.

    Take one or two true rest days a week. BJJ beats your body to hell and the damage can add up quick. Take time to let your body and mind heal throughout the week. You'll feel fresh and be a stud on the mat when you return. I do some light yoga on my off days or just relax and don't even think about training.

  9. #19
    ShuriteKempo is offline Senior Member
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    Quote Originally Posted by jujigatame View Post
    Thanks for all the replies! IŽll check the kbs in the future and also possibly contact an expert.
    The gentleman who posted right above you is an expert. :-) He said to shoot him an email, you won't find a better strength coach than Doug and he works with ju-jitsu players.
    The Do of Kempo
    Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.

    Sensei Gary Music Chief Instructor SKTA & OKC
    RKC cert II

  10. #20
    jujigatame is offline Junior Member
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    Yes, I know. I was trying to be polite and tell that I`m not there yet--> since I`m not starting kettlebells yet I wont be contacting anyone. If I start workin with kbs IŽll contact Doug
    Last edited by jujigatame; 03-12-2010 at 03:37 AM.

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