The Combat Challenge Sprint Workout

Here’s a great workout for you: the Combat Challenge Sprint workout.

This is the same sprint training protocol used by many of the best competitors in the Firefighter Combat Challenge, a sport that focuses on a viciously difficult obstacle course in which firefighters push themselves to their limits simulating foreground activities.  This worker was a key component of my friend Jamie McGarva’s preparation for setting a two new world record in 2012, and then leading his team to victory at the World Championships in 2013.

And I think it’s very relevant to the energetic demands of BJJ as well.

The first time I tried the Combat Challenge Sprint Workout I must have gone just a bit too hard, because halfway through I bolted from the gym, ran to the bathroom, and threw up in the toilet. (more…)

What's the Best Conditioning for BJJ?

I often get asked about the best kind of conditioning for BJJ and MMA.

People want to know what’s better: running vs swimming, circuit training vs powerlifting, crossfit vs bodybuilding, sprints vs extended cardio, kettlebells vs dumbbells, bodyweight exercises vs barbells..

Having done quite a bit of strength and conditioning over the last 20 years I actually do have some definite opinions about these topics. But the thing is that my opinions apply only to me.

You have to figure out what works for you by trial and error. (more…)

Should I Do Extra Conditioning for BJJ?

To condition or not to condition, that is the question…

Whether ’tis smarter for your body to strain under barbells and long distance runs, or ignore all that stuff and just focus on getting more mat time.

This is NOT an article about general fitness, or about achieving a goal in another sport. If you want to run a half-marathon for the challenge, the endorphins, or the sense of achievement then there’s no ambiguity about what you should do: tie up those running shoes and start jogging! (more…)

Clark Gracie on Training, Competing, and Growing up Gracie

This is a great interview with 2013 Pan Am BJJ Champion Clark Gracie.  He shares a ton of cool info. You can listen to, read, or download this interview in several different ways…

  1. Play the audio-only Youtube video at the bottom of this list, and/or
  2. Right click on this link and select ‘save as’ to download this mp3 file to your computer, and/or
  3. Subscribe to the Grapplearts Podcast in iTunes (RECOMMENDED, because this allows you to also listen to previous interviews and podcasts), and/or
  4. Read the transcript below. (more…)

On Starting a Conditioning Program for BJJ & Submission Grappling

There are lots of reasons to start doing a conditioning program if you’re training in BJJ or submission grappling. The most important (yet often overlooked) benefit is to injury proof your body and allow you to train longer, harder, and more often.  Other benefits can include increased strength, improved muscular endurance, elevated aerobic and anaerobic capacities, and more explosiveness, all of which will only improve your grappling game. (more…)

Home Drilling for BJJ Skill Development

I often get questions from BJJ and submission grappling practitioners about whether they can benefit from doing additional drills at home.  Often the people asking these questions are either extremely time-constrained and can’t make it to the class as often as they would like.  Or they are just very serious students of the art and want to improve as fast as humanly possible.

My answer is that there ARE a lot of solo movement drills in BJJ.  And yes, drilling can sometimes be very, very helpful.   (more…)

Rafael Lovato Jr. on Training and Competing in BJJ

This is a great interview with BJJ competition legend Rafael Lovato Jr.  You can listen to, read, or download this interview in several different ways…

  1. Play the audio-only Youtube video at the bottom of this list, and/or
  2. Right click on this link and select ‘save as’ to download this mp3 file to your computer, and/or
  3. Subscribe to the Grapplearts Podcast in iTunes (RECOMMENDED, because this allows you to also listen to previous interviews and podcasts), and/or
  4. Read the transcript below. (more…)

My Digital Reading List, May 23, 2013

I always say that this jiu-jitsu stuff is a marathon, not a sprint.

Partially this is because it takes time to remodel your body so that it can do the things you want it to do. It’s also because you need to find and incorporate hundreds of little tricks, tweaks and techniques that work with your body and your ever-evolving style on the mats. (more…)

20,000 lbs of snow and the true meaning of self defense...

This is a rather rambling post; in the words of Mark Twain, “I didn’t have time to write a short letter, so I wrote a long one instead.”

First, and most importantly, I really hope that you had a great Christmas (or alternate celebration of your choice).  And that you got to spend time with friends, family and loved ones.

Next, congratulations on surviving the Mayan Calendar Apocalypse!  (more…)

What Champion Bodybuilder Kai Greene Can Teach You About BJJ

An old training partner sent me a short email yesterday. Here’s what it said:

“I know you have a paucity of spare time – but this video of pro bodybuilder Kai Greene is GREAT!  His plain speaking talk about self discipline and mastering fundamentals to achieve excellence is probably the best I have heard. I think you will enjoy this.”

(more…)

The Drills of Shaolin

When Vitor ‘Shaolin’ Ribeiro started talking the drills he uses I paid attention. Shaolin has won the World BJJ Championships 4 times, holds the 140 to 155 lb belt in Shooto, and has a long list of other titles. He is an outstanding competitor in Brazilian jiu-jitsu, submission grappling and mixed martial arts, so he knows how to train effectively and efficiently! (more…)