BRAZILIAN JIU-JITSU TECHNIQUES: HOW DO I PREPARE FOR MY FIRST COMPETITION? PART 4: HIGH INTENSITY INTERVAL TRAINING (HIIT)
PART 4: HIGH INTENSITY INTERVAL TRAINING (HIIT)
I’m not going to lie to you, HIIT training is not fun, at least not for me. It’s not fun like learning a cool Brazilian Jiu-Jitsu technique is fun. But it is absolutely necessary to prepare your body for what it will go through in an actual submission grappling or sport Jiu-Jitsu match.
Let’s be realistic here your opponents are going to be trying to twist your arm, leg, or choke you until you submit due to fear of a broken/ hyper extended limb or unconsciousness. It’s hard enough to outsmart your opponent in this game of human chess when you’re well rested. You need to put your body through the ringer often to make sure your stamina (or lack thereof) is an asset not a liability on the mat. This is the one element of preparation that people have total control over but often neglect because it hurts and it’s not nearly as fun as rolling in class.
What would a typical HIIT work out look like?
My former coach, grappling phenomenon Tyrone Glover had me do this circuit 3 times per week 4-6 weeks leading into a competition.
Sprint 100 yards
15 push ups
Sprint 100 yards
15 bar dips
Sprint 100 yards
15 jump squats
Sprint 100 yards
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Allow your pulse to get back down to 110 bpm and repeat a total of 3 sets. You don’t have to do push ups and bar dips either. You can replace these movements with basic wrestling moves like sprawls, or shots. A “shot” is a freestyle wrestling move that refers to the motion of lowering your level and shooting forward to attempt a single leg takedowns. You could also utilize submission wrestling moves like triangle drills or arm bar drills if you have a partner. The goal is to drill these movements when you are under great physical and mental stress so that they will become ingrained into your muscle memory and come more naturally when you’re tired in the final minutes of a match, which is where many matches are won or lost.
Here’s another example of a HIIT specific workout:
I hope this four part series on how to train for your first competition will help you to prepare for your first competition or will shed some light as to why you may have fallen short of your expectations in competitions past. It will always be my goal to help people avoid some of the pitfalls and mistakes that I learned the hard way.
So Grapple Hard But Grapple Smart!
Categories: Brazilian Jiu-Jitsu Technique, Competition, Conditioning
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May 31st, 2010 at 12:24 am
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