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Strength & Conditioning Journal:
doi: 10.1519/SSC.0000000000000053
Article

An Evidenced-Based Training Plan for Brazilian Jiu-Jitsu

James, Lachlan P. MSportCoach, MExercSc

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Abstract

ABSTRACT: BRAZILIAN JIU-JITSU (BJJ) IS A GRAPPLING-BASED COMBAT SPORT, WHICH HAS GROWN CONSIDERABLY IN POPULARITY IN RECENT YEARS. DESPITE THIS INCREASED INTEREST, THERE ARE NO PROPOSED TRAINING STRATEGIES BASED ON PRIMARY PHYSIOLOGICAL DATA GATHERED FROM BJJ ATHLETES. PRESENTED HERE IS A DETAILED PERIODIZED TRAINING PLAN FOR BOTH THE ELITE AND SUBELITE BJJ COMPETITOR, WHICH DRAWS UPON PRIMARY RESEARCH INTO THE SPORT. THIS STRATEGY CONSIDERS THE EFFECTIVE PAIRING OF PHYSIOLOGICALLY COMPATIBLE TRAINING MODALITIES, IN ADDITION TO THE DESIGN OF ENERGY SYSTEM-SPECIFIC CONDITIONING TASKS. ALSO DISCUSSED ARE METHODS FOR MANAGING THE TRAINING LOAD TO ENSURE OPTIMAL PERFORMANCE FOR COMPETITION.

© 2014 by the National Strength & Conditioning Association

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