Will plyometry help in Brazilian Jiu Jitsu
What strength programs have elite grapplers used?
I heard about the One Lift a Day method described here by the body weight / exercise / gymnastics expert Ido Portal:
After technical judo training, the trainer names only one exercise and only one exercise, and the trainees perform 7-12 sets of this exercise. One day you will crouch (5 rep ranges are optimal here), the next pull-ups hang on your gi (kimono - for additional grip) and the next deadlift, etc.
Any further detail on this program (who used it, specific implementation) would be very grateful.
I've heard of judo athletes at the national level who A) do no resistance work at all, B) do a fairly varied series of low repetition, high weight barbell exercises that vary from week to week, and C) high performance exercises do rep sets of different barbell exercises that haven't changed.
I have also come across elite BJJ players who A) use Olympic lifting based programs: http://www.youtube.com/watch?v=5-GEoJL-AsY
and B) very diverse workouts in the CrossFit plus personal trainer style, during which a snorkel is worn: http://www.youtube.com/watch?v=Lmb6oowDStg
Finally, I also saw this training clip from Soviet-Greco-Roman wrestlers that included Olympic lifting as well as kettlebells and basic gymnastics (I hear they squatted like maniacs too): https://www.youtube.com/watch?v = SbC6X_JyE1s
My examples just scratch the surface - they have almost no details on the specific programs, why they were designed in a certain way, and so on. I am still very interested in further answers! :) :)
Update - the British
I found a PDF describing the British judo team's strength and conditioning approach to Beijing. The most important components are on a slide:
- Warm up pushups, dips, handstand pushups
- Deadlifts and squats for strength
- Weighted pull-ups, various rows of barbells, and presses
- Olympic lifts and squats (eek) for power as well as box jumps, drop jumps (I've heard these can be prone to injury) and medicine ball throws
- Rotational work called "Gunthers" and other ways of moving a plate around the body
- Get up (I assume Turkish) and farm walks within your grasp
- Barbell rotations (these appear to be grappling-specific Exercise to be popular in MMA, BJJ and Judo)
Update - Research by John Amtmann, EdD, and Adam Cotton (Montana Tech, University of Montana)
Bailiff and Cotton have published a paper on how judo players should build strength. Mr. Amtmann has a BS in health / biology education, an MS in cardiac rehabilitation / movement science and a doctorate in education with a focus on educational leadership.
Exercises that improve the strength of all major muscle groups combined with ballistic exercises. These lifts include the Olympic lifts and their supplements (Power Clean, Power Snatch, Hang Clean, Hang Snatch, and High Pulls) and other lifts that use an explosive phase, such as: B. Medicine ball throws, weighted squat jumps and weighted split jumps.
Neck training should play a special role for all grappling athletes. Judo athletes are encouraged to throw their opponents on their backs with great force. Due to the nature of grappling and martial arts, judo athletes are sometimes at risk for cervical injuries as the athletes' body positions can become quite distorted.
The paper also recommends pretty much every grip strength exercise you've ever heard of.
Update - Iranian wrestlers
Check out this video to see the Iranian Olympic wrestling team work through a variation of hang clean / barbell rows as well as plyometry. I am sure there is more to her routine.
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