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Everything You Need To Know About BJJ Endurance Training
In Brazilian Jiu-Jitsu endurance is described as your muscle capacity for withstanding intermittent bouts of intensive activity & passive work for a particular time interval. BJJ endurance can be translated as muscular endurance in general. A lot of people assume that increased endurance means running on an elliptical for miles on end. This practice can be slightly beneficial while you train on the mats. Usually, a BJJ match lasts up to five or ten minutes, so this hour-long low-intensity cardio isn't the best use of your time. The human body is adaptable, simply adding another 30 to 60 minutes more to your cardio training will not buy any real good. During a competition, your heart rate changes constantly while requiring muscular & cardiovascular endurance at a much higher intensity than normal cardio. Heavy strength training is the basic requirement for practicing BJJ. Big muscles aren't enough for dominating everyone on the mat. High endurance is what's essentially needed, such as a complex series of exercises.
What Affects Endurance In BJJ?
Several factors affect muscle endurance in Brazilian jiu-jitsu some of them are genetics & age that one cannot influence. Genetics not only determine how muscular you are, but what kind of muscle fibers are predominant. In short, it plays an important role when you look into BJJ endurance training. A normal person's endurance is at its highest at the age of 20 to 30. Though some peak at 30-35, though. Consider tailoring your jiu-jitsu endurance training & goals around your age & genetics. Other factors that influence your BJJ endurance and can be changed are lifestyle, environmental & psychological ones. It includes your nutrition, hydration, training schedule, recovery time, level of BJJ you are at, and the climate you're training in.
Building up BJJ Endurance
Before focusing on building your BJ endurance routine, start by analyzing what your current strength is so that you can train correctly. All of the energy systems in your body play a role to play for figuring how you should train. If you are a beginner start with aerobic exercises. It is the phase where you will develop an aerobic base for strength. The next phase should be interval training. It is the interval where you start working on your energy systems, more specifically the ones that are utilized most in BJJ (anaerobic lactic system). This phase lasts up to 2 months. Phase refers to pushing your body & particular muscles to work hard for a certain time, then you give your body recovery time by working less but never stop totally. This way pushes your BJJ endurance the same as in a match.
Workouts for Boosting BJJ endurance
After putting on your BJJ rash guard and BJJ shorts do the following complex series workouts to boost your BJJ endurance.
Kettlebell Swing: Start this workout by grasping the kettlebell with a single hand & pull your hips back. Then extend your lower bottom & knees as fast as you can while swinging the Kettlebell to your eye level.
Push Press: Start this workout by grasping the handle while the ball rests on your shoulder. Then bend slightly at hips & knees and quickly extend both of them while pressing the kettlebell overhead.
Split Squat: Perform this exercise by holding the kettlebell at each side in a staggered position. Low down your hips as you drop your back knee till the kettlebell hits the floor.
High Pull: Start by being in the same position as the swing, then extend your lower bottom at the same time to the swing kettlebell. From the same position, try retracting your shoulder blade while pulling your elbow backward.
Conclusion
Training for Jiu-jitsu endurance is not as easy as it seems. Once you are done figuring out all the phases and requirements, you will be able to do effective training when it will narrow down to muscular endurance. No matter if it is the tournament you are preparing or just the rolling, endurance is among those athletic qualities you will be required more than anything else.
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