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Summary of “5 Ways To Build Strength For Jiu-Jitsu Without Putting On Extra Weight” from Strengthsensei.com
What You Need To Know:
- Building strength doesn’t mean building bigger muscles, in fact bigger muscles will tend to decrease your jiu jitsu performance in the long run.
- Lift heavy with lower reps using compound movements (Squat, deadlift,bench press) to increase overall strength.
- Lift explosively with the olympic lifts (Clean and jerk and the snatch) to improve transitional strength.
- Always include sprinting in your workouts as it is one of the best overall conditioning and explosive strength builders.
While many world class black belts like Marcelo Garcia tend to avoid doing any type of strength and conditioning other than actual on-the-mat sparring as they believe it is the most important part of their game, there remains a huge percentage of the jiu jitsu world that hit the gym to help their ground game. In order to maximize your strength to weight ratio (a fancy way of saying “get stronger but still stay in your weight class”) you should focus on the type of training that powerlifters and olympic lifters use, which is very much the opposite of how bodybuilders train. using very heavy weights, for lower reps and longer rest periods means you’ll fine tune your nervous system, and minimize metabolic stress that causes muscle to get physically larger. There really is no need to do isolation movements like biceps curls or pec flyes as just like in jiu jitsu, there really isn’t a time you’ll NOT be using your whole body when someone is trying to choke you unconscious. try alternating full body workouts every other day and making sure to eat clean and get your rest and in no time you’ll be rolling with the heavyweights with no fear.
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by Jason Parsons via The Fight Mechanic - Jason Parsons
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