421 - BJJ Training and Conditioning Myths, with James Deirmendjian from Fit Fight Training
Apr 4, 2025
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James Deirmendjian, a three-time IBJJ World medallist and strength coach, dives into the science of training and conditioning for Brazilian Jiu-Jitsu. He debunks common myths, like the inefficacy of long-distance running in favor of sprint training. The discussion also critiques the misleading supplement industry and nutritional myths surrounding diets, advocating for balanced approaches instead. Deirmendjian emphasizes personalized training methodologies and effective recovery hacks to enhance performance, making his insights invaluable for combat sport enthusiasts.
James Deirmendjian emphasizes the importance of a balanced training regimen that combines strength building with practical jiu-jitsu practice for optimal performance.
The podcast debunks prevalent jiu-jitsu myths, advocating for evidence-based training and nutrition principles over trendy, unscientific practices.
Effective recovery techniques, including simple routines like nightly hot baths, are highlighted as essential for maintaining training intensity and enhancing overall performance.
Deep dives
Career Journey and Challenges
The speaker shares a personal narrative centered around their jiu-jitsu career, emphasizing the challenges faced along the way. Starting in 2007 under Ed Keller, the speaker witnessed firsthand the struggles of black belts in terms of financial stability and personal life, culminating in Keller's tragic passing due to a heart attack. This experience highlighted the often concealed reality behind martial arts, where many practitioners, despite their accolades, live in poverty, similar to the financial pitfalls experienced by professional athletes in other sports. After a decade-long break from training, the speaker returned to jiu-jitsu with a renewed purpose, seeking to reconnect with their passion and fulfill a lifelong ambition of becoming a world champion.
Training Structure and Philosophy
The speaker elaborates on their training structure and philosophy, focusing on the importance of strength building alongside jiu-jitsu practice. They maintained a rigorous lifting regimen while also participating in jiu-jitsu, training up to seven days a week during peak preparation times. The balance between lifting weights and practicing jiu-jitsu is discussed, emphasizing individual needs based on personal strengths or weaknesses. The speaker's workout regimen included high-intensity lifting and various forms of cardio, showcasing how a well-rounded approach can lead to remarkable returns in competition.
The Importance of Recovery
Emphasizing recovery as a cornerstone of training, the speaker advocates for simple yet effective methods to enhance recuperation. They attribute their success in returning to competition to a consistent routine involving nightly hot baths, which they assert significantly improve sleep quality and overall recovery. The speaker notes that such low-tech solutions often yield better results than more complex or expensive recovery methods touted in the fitness community. Incorporating stretching routines and mindfulness practices further supports their recovery strategy, allowing for sustained training intensity and performance optimization.
Navigating Myths in Jiu-Jitsu Training
The speaker addresses prevalent myths and misinformation that permeate the jiu-jitsu community, shedding light on why many are drawn to such narratives. This includes a critique of the glorification of extreme diets and unscientific training methodologies that can lead to harmful practices. The fascination with trending fitness ideas, such as cold plunges or restrictive diets, can divert attention from fundamental training principles grounded in science and practical experience. By providing context about the limitations of jiu-jitsu as a self-defense tool and the importance of balancing various training approaches, the speaker encourages a more rational and evidence-based mindset among practitioners.
The Intersection of Science and Personal Experience
The speaker highlights the tension between anecdotal experience and scientific research within the fitness community, particularly in relation to training and nutrition for jiu-jitsu athletes. They discuss the contrast between the push for trendy supplements and practices versus evidence-based training regimens. Advocating for a more grounded perspective, the speaker underscores the importance of personal experience tempered with scientific understanding, arguing against blindly following popular health fads. This approach encourages individuals to seek what truly benefits them rather than conforming to the latest wellness trends, promoting a deeper exploration of what sustains long-term success in their training.
Three time IBJJ World medallist James Deirmendjian joins me to discuss optimal training methodologies and the science behind strength and conditioning for sport. We cover hacks to improve recovery, debunk common myths in the Jiu-Jitsu community, and go deep into the need for a more scientific approach to training and nutrition.
Follow and get in touch with James via https://www.instagram.com/fight_fit_training/ on Instagram.
And check out my best-selling book, Perseverance, Life and Death in the Subarctic at https://www.amazon.com/Perseverance-Death-Subarctic-Stephan-Kesting/dp/1639368612/ and everywhere else physical, digital, and audiobooks are sold!
Cheers, Stephan Kesting
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