I saw a video the other day from a combat sports strength and conditioning coach with an elaborate plan to build an “unbreakable, high-performing martial artist.”
At first glance, the title was click-worthy and enticing.
What I came to find was an S&C plan with 7 training days per week, 10+ exercise per session, 3 full body strength workouts, 3 work capacity sessions, and 1 max conditioning day.
It had fancy graphs and charts, and color-coded training zones, each section precisely designed with exact percentages. Also, there was no actual martial arts training included in this, all of this was just the “off the mat” work.
While the flash of this program might fool you into thinking this plan is more effective and will yield superior results, don’t fall for the hype.
All That Glitters Isn’t Gold
While this plan might be effective for a young, professional fighter who has nothing but time and energy on his side, this is far too complicated with too much volume and not enough time for recovery.
When a plan is too complicated you are less likely to stick with it. Detailed training percentages, strict zone requirements, and a ton of different exercises requiring a lot of special equipment is a recipe for quitting.
When a plan tries to pack in every quality you will need on the mat, from strength, hypertrophy, power, endurance, work capacity, mobility, and conditioning, it will lead to too much volume, overtraining, and ultimately failure.
Plus, with this much work with no built in rest days, not only is ineffective, it’s just not smart, especially for the casual competitor, hobbyist, or grappler past age 35.
Don’t fall for the trap. Train smarter.
Keep The Focus On The Mats
If your goal is to get better at jiu-jitsu, your time best spent is on the mat. Many people and coaches have the misconception that they can somehow improve their BJJ with time in the weight room.
And while you can certainly improve your mat resilience in the gym, the main goal should always be to improve your skills and technique.
That’s why a plan like the one just mentioned isn’t only ineffective, it takes away from the main goal.
If you want to get better you will do that on the mat.
Plus, the mat already delivers many of the qualities you need for BJJ – endurance, cardio conditioning, isometric strength.
Use high-value methods off the mat to produce the things you can’t get on the mat.
More importantly, for grapplers past 35, use your off the mat time to extend your time on the mats by focusing on resilience and durability.
High-Value Methods For BJJ
Each week I write about the best value-for-time methods to build BJJ resilience and performance. Most of these things don’t require a ton of time, space, or equipment, and provide exactly what you’ll need for resilient grappling.
First, try this simple, but effective programming split to build performance and prevent overtraining.
Try this BJJ strength endurance protocol to build the type of strength and endurance you need for grappling.
Then, improve joint resilience through short, effective loaded mobility sessions with this program or this program.
Finally, promote recovery with these simple methods that won’t add more work to your schedule.
Final Thoughts
Unless you are a young, competitive fighter looking to make a living in professional fight sports, don’t get caught up in flashy programs that influencers try to peddle online.
Spend your time mainly on the mats, and find high-value minimalist methods that support your training without zapping your time, energy, and money.
In fact, some of the greatest grapplers of all time, Roger Gracie and Marcelo Garcia, were known to spend very little time on strength and conditioning, if any at all.
You don’t get better at martial arts by spending time in the gym.
Use your “off the mat” time to train smart so you can spend more time on the mats training for skill.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
3. Join the free weekly newsletter here.
