A few weeks ago, I wrote about a valuable lesson from Pavel Tsatsouline’s appearance on Huberman Lab. But with a four-hour episode, there were plenty more gems to take away.
One segment that stood out was Pavel’s BJJ Strength Aerobics Protocol—a program he designed for a jiu-jitsu athlete preparing for competition.
I was fortunate enough to receive the same protocol at his Strong Endurance seminar in 2023, and after putting it to the test, I can confidently say it’s one of the most effective ways to build strength endurance for grapplers.
What Is Strength Aerobics?
The concept is simple—something I respect about the StrongFirst methodology.
- Pick three strength exercises.
- Load them to about 70% of your 1-rep max.
- Perform 3 reps of each.
- Rest one to two minutes.
- Repeat for 15+ rounds.
This method, known as strength aerobics, builds strength and endurance while avoiding excessive fatigue. For a grappler or fighter, it’s an ideal way to develop the kind of conditioning needed for a match.
Why Strength Aerobics Works
Most coaches and fighters try to improve conditioning by hammering the glycolytic pathway with high-intensity interval training (HIIT), circuits, and metcons. While effective, this often leads to excessive fatigue, slower recovery, and diminished strength.
Russian research has shown that there’s a better way to build conditioning—one that minimizes the negative effects of glycolytic training. Here’s a quick breakdown of the three energy systems your muscles use:
-
Alactic Pathway (Phosphagen System)
- Provides short bursts of immense power (10–30 seconds).
- Clean burning—no lactic acid buildup.
-
Glycolytic Pathway
- Produces moderate power for 2–6 minutes.
- Leaves behind lactic acid, causing muscle fatigue and “gassing out.”
-
Aerobic Pathway
- Provides low power output but can run almost indefinitely.
- Also clean burning, and helps the other 2 pathways recover.
Strength aerobics works by leveraging the alactic and aerobic pathways, while avoiding the muscle-burning, soul-crushing glycolytic zone.
How Strength Aerobics Builds Strength & Endurance
Unlike traditional conditioning methods that drain glycogen and leave you wrecked, strength aerobics uses moderate intensity with strategic rest periods to enhance both strength and endurance.
- By lifting at 70%, you engage high-tension muscle contractions, tapping into the alactic system without overfatiguing.
- By limiting reps to 3, you avoid excessive glycolytic stress and keep each effort powerful.
- By resting 1–2 minutes between rounds, you allow the aerobic system to assist the alactic in recovery, building long-term endurance.
This mirrors the demands of Brazilian Jiu-Jitsu—short bursts of effort followed by brief periods of recovery. Instead of grinding through endless circuits that leave you drowning in lactic acid, this method builds functional strength endurance without excessive fatigue.
The BJJ Strength Aerobics Protocol
Pavel’s exact protocol consisted of:
Zercher Squats
Close-Grip Bench Press
Weighted Towel Pull-Ups
However, you can swap exercises to fit your equipment and training needs. Ideally, choose a squat, a push, and a pull movement.
Example alternative routine (using kettlebells):
Single-Arm Kettlebell Press
Heels-Elevated Goblet Squat
Single-Arm Kettlebell Row
Or, for a more rotational strength:
Landmine Front Squat
Landmine Clean
Landmine Jerk
How to Perform:
- 3 reps of each exercise
- Rest 1–2 minutes
- Repeat for 15+ rounds
For a time-based approach, instead of counting rounds, set a 20–40 minute timer and work at a steady pace.
Final Thoughts
While this isn’t the best protocol for maximal strength gains, it’s one of the best for strength endurance—the ability to generate high force repeatedly over time.
This method also improves work capacity and conditioning in a way that’s highly relevant for grapplers. And because you’re not burning yourself out in the glycolytic zone, you can do this 2–3 times per week without crushing your recovery.
You should feel like you got a solid workout, not like you got wrecked.
Try this for six weeks, increasing weight or session duration after weeks 2 and 4.
This is smarter training—less fatigue, better results.
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