Matt Guffey, Owner of Victory High Performance, discusses strength training for BJJ, outdated training methods, assessment processes, load intensity management, timing for practice, the case against cutting weight in BJJ, and the lack of coaching education in the sport.
The strength and conditioning program for jiu-jitsu athletes at Victory High Performance begins with a comprehensive assessment process.
The training program at Victory High Performance is designed to meet the unique demands of jiu-jitsu, focusing on movements that mimic those performed during matches.
The podcast emphasizes the importance of maximizing output in a short amount of time during workouts, particularly for sports like jiu-jitsu.
Deep dives
Assessment Process
The strength and conditioning program for jiu-jitsu athletes at Victory High Performance begins with a comprehensive assessment process. This includes the FRC Cars assessment to evaluate joint mobility, the FMS to assess movement patterns, and strength assessments such as push-ups, pull-ups, and grip strength. The goal is to gather data about each individual's mobility, imbalances, and any previous injuries to provide a customized program.
Individualized Programming
Based on the assessment results, the programming at Victory High Performance is individualized to meet the specific needs of each jiu-jitsu athlete. The focus is on improving mobility deficits, addressing imbalances, and gradually building strength and power. The program follows a structured format, including foam rolling, breath work, mobility exercises, a dynamic warm-up, speed and power development, and strength training.
Mobility and Flexibility Emphasis
Given the nature of jiu-jitsu and the emphasis on end-range movements, special attention is given to mobility and flexibility training. The program incorporates mobility exercises, such as controlled articular rotations (CARS), to improve joint mobility and address closing angle pain. The team at Victory High Performance understands the importance of maintaining a pain-free range of motion to enhance performance and prevent injuries.
Sport-Specific Considerations
While the overall training approach at Victory High Performance is based on sound strength and conditioning principles, sport-specific considerations are taken into account. The training program is designed to meet the unique demands of jiu-jitsu, focusing on movements that mimic those performed during matches. This includes variations in planes of movement, sideways and backward movements, and specific drills to enhance performance on the mats.
Importance of Maximizing Output in a Short Amount of Time
The podcast emphasizes the importance of maximizing output in a short amount of time during workouts. While conditioning is a component, the focus is on getting maximum output in a brief period. This approach is particularly valuable for individuals involved in sports like jiu-jitsu, where low-impact exercises that prioritize joint health are necessary. The training program discussed includes exercises such as biking, med ball throws, and plyometrics to mimic the sport-specific movements of jiu-jitsu.
The Significance of Single Leg Bias in Jiu-Jitsu Strength Training
The podcast addresses the significant role of single leg exercises in jiu-jitsu strength training. Unlike traditional strength training, which may draw from bodybuilding or powerlifting influences, jiu-jitsu requires a strong emphasis on single-leg movements due to the constantly shifting and imbalanced nature of the sport. The program includes exercises like single-leg deadlifts and sandbag lifts to improve strength and stability in specific jiu-jitsu positions. By incorporating single leg bias, practitioners are experiencing increased stability, improved balance, and enhanced resistance to being taken down.
Sumit Seth, co-founder of Naamly is on to demystify the Member Experience. Today he talks about "Crisis Communication"
Naamly isthe member experience platform for modern training gyms - It puts all of your communication with your members in one place, allowing you to keep track of that communication, so important for retention. Go to Naamly.com, you can schedule a demo to get a feel for what it’s about. Use referral code StrengthCoach to get started on a free 30 day trial.
About "Be Like the Best"
During the last 17 years of interviewing many strength coaches, fitness professionals, physical therapists and gym owners, Anthony Renna has accumulated a rolodex of “The Best of the Best” in the fitness profession.
This book is a collection of interviews with some of those top successes. Through his conversations, you’ll learn how they evolved in their careers, what habits and traits they believe made them successful, their goal setting processes, how they get through the hard times everyone faces and even some books to read and people they recommend following.
After each interview, you’ll find a challenge or action step based on an important takeaway from each interview. These are designed to encourage you to build the habits to Be Like the Best on your journey to dominating in this profession.
As a fitness professional, you’re already making an impact in your clients, athletes and patients. This book will help you stand out in a crowded field and help guide you on the road to success.
