I compete in Brazilian Jiu Jitsu (BJJ) competition and leading up to the recent BJJ British Open I created a home time based strength and conditioning program.
BJJ competitions are a knock out tournament format with each match lasting from 5 minutes (white belt) to 10 minutes (black belt). The number of matches you require to win to get a medal depend on the number of competitors in your category. The categories are split into belt, age and weight.
To be successful in a BJJ competition, you need a mixture of strength and endurance. It is also important to understand that you are required to pre register and state your weight category prior to arriving at the venue. This means that you need to make sure that you are under a given weight.
I therefore constructed a time based fitness program where II was working at different level for set period of time. I developed a 12 minute circuit that alternated between skipping and clean and pressing, as follows:
0-1 min Skipping
1-3 min Clean and press
3-4 min Skipping
4-5 min Clean and press
… etc up to 12 minutes.
Please note I used a weight that I was able to clean and press 10 times.
This workout provided me with an all round cardiovascular and functional strength building program. It is also important to note that I did this work out three times a week (in the mornings), while training five BJJ classes. These classes mainly primarily of technique drills and application of these techniques in sparing.
The biggest challenge with the workout was managing the time. So I created a exercise CD on my iMac, that actually gave me instructions of when to change exercise and updated me on the time. I also added motivational phrases to get my mind set correct nearer the end of the workout as I got tired. This CD was added to my iPod.