For an athlete involved in a skill-based sport, most training volume should be allocated to the sport itself. Supplementary training should focus on improving relevant performance determinants that is not sufficiently targeted by sport training.
Cross-sectional data outline moderate levels of strength and endurance among BJJ athletes compared with other athlete populations (6), with evidence suggesting that increasing the BJJ training volume may not effectively improve physical fitness (63). This is indicative of a limited physiological stimulus in BJJ and highlights the need for concise, evidence-based strength and conditioning training guidelines in this athlete population.
In summary, athletes should emphasize improvements in V̇O2max by incorporating non-sport-specific aerobic conditioning (Table 3), whereas the anaerobic pathways can be targeted with sport-specific training modalities, such as supramaximal sparring and grappler circuits. This can lead to a favorable shift in the interaction between energy systems during BJJ combat, reducing metabolite accumulation and improving exercise tolerance during a match as well as recovery between matches (16,82).
The Gracie family, and perhaps most notably He´ lio Gracie, is often credited with adapting fundamental grappling techniques to rely less on strength and speed and more on leverage and timing (36). Although the concept of technique above strength is likely conducive to skill development and, undoubtedly, has resulted in the creation of a martial art that can be practiced largely independent of age and baseline fitness level, excelling in the competitive domain of BJJ requires both skill and certain physical and physiological attributes. Emphasizing technical and tactical aspects in training attenuates the physiological demands of grappling, which has implications for training adaptations. The physical capacity of the modern BJJ athlete is becoming increasingly important due to factors such as short match durations, tournaments with several consecutive matches, and the growing number of technically proficient competitors.
A compelling approach to fitness improvements in this athlete population is low-volume, high-intensity training combined with periodization. This approach allows the athlete to induce and recover from powerful physiological stimuli while allocating most training volume to BJJ.
Alle tekst uit: Øvretveit, K. (2020). High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes: Theoretical and Practical Considerations. Strength and Conditioning Journal.