We all get exhausted in training. In this week’s episode, I discuss how you can improve your conditioning for Jiu Jitu and optimize your performance on the mats. Enjoy the show!

Breathing

-Avoid excessive breathing

-Do not hold your breath

-Keep a calm facial expression

-Focus on your breath while training

Strength & conditioning

Balance your training to focus on as many of these aspects as possible. This will help you become a well-rounded athlete.

-Muscular Strength

Muscular Strength fitness refers to the amount of force a muscle can exert against resistance

-Muscular Endurance

Muscular endurance refers to the ability to keep using the same muscles for as long as possible without tiring

-Cardiovascular Fitness

Cardiovascular fitness refers to the ability of the heart, lungs and blood to transport oxygen around the body

-Flexibility

Flexibility refers to the range of movement of a specific joint or muscle group

-Agility

Agility refers to the ability of quickly changing the body’s position while being in full control of the movement

-Speed

Speed is the ability to move parts of the body or your entire body quickly

-Coordination

Coordination refers to the ability to use multiple parts of the body together

-Power

Power refers to the ability to perform actions requiring strength quickly (speed + strength)

-Balance

Balance is the ability to maintain the body’s centre of mass above the pillars of support

-Reaction time

Reaction time refers to the time taken to respond to a stimulus

Manage energy expenditure

-Focus on using less energy and keeping a lower heart rate during training

-Prioritize efficiency and technique

-Avoid wasted or excessive movements

-Understand the offensive & defensive dichotomy

-Regulating body tension

-Look to break your partner’s alignment

Improve technique

-Understand the rules of Jiu Jitsu

-Study outside of class time

-Train with higher ranks

-Be critical of your own weaknesses

-Ask questions

Become comfortable with discomfort

-Train with higher ranks

-Train when you want to stay home

-Put yourself in bad situations during training (defensive cycle)

-Avoid skipping rounds
-Find your breaking point

-Occasionally avoid breaks between rounds

-Try exercises that are not fun (assault bike)

-Push yourself to work harder

Avoid the defensive cycle/ Enter the offensive cycle

-Funnel training to your favourite positions

-Win the small battles in the neutral cycle (gripping)

-Keep your partner in the defensive cycle by breaking their alignment

-Hold dominant positions of advantage; camping

-Force the top player to post hands on the floor

-Force the bottom player to frame

Manage nerves and adrenaline (Generally for competitors)

-Remain calm

-Visualize/mental training

-Have a game plan for competition

-Train hard

-Find your ideal warm-up

-Make adjustments after every tournament experience

-Film your sparring/competition and assess the footage

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