Today’s crossfit workout was certain not tailor made for the heavy weight division….and that is why I like it. I am really trying to up my conditioning as I truly believe it can be a major advantage in the heavy weight masters division. Of course I want perfect technique but if everyone is fighting at the right level then the technique of my opponent should be at about the same as mine. Technique being equal conditioning will often be the difference in the outcome of the match. My goal is to having the conditioning of a 185 pounder. When today’s workout really tested me. With limited shoulder flexibility and limited ankle flexibility over head squats are a killer. When we do them we really go very deep into the squat. Pretty much heals to butt.
Warm Up
400 meter run
50 Double Unders
20 cow grazers
20 scorpians
20 air squats
10 Toes to Bar (pullup position, swing your legs up until your toes touch the bar)
15 Hang Squats
20 Over Head Squats
Work Out
5 Rounds
400 meter run
15 Over Head Squats - 95 pounds for men 65 pounds for women
For extra fun at the end : Over Head weighted lungs across the room, 5 times.
Like I said, not exactly a workout for heavy weights but it sure will test your gameness.
Brown Haze
3 years ago
i remember when i just did olympic lifts to get stronger for bjj. the first tournament i did i blew my grip in my first match of the day. completely gassed, and got armbarred by a guy i'd beaten twice a few months prior both in the gi and nogi.
ReplyDeleteconditioning over the course of 1 match or a whole division is super important. i do several crossfit workouts a week when there are tournaments coming up, and just to maintain my cardio when there isn't a tournament coming up.
Ze - Yeah, conditioning for BJJ is really tricky. I actually dont believe crossfit is enough, I think you need a very wide varity of workouts to constant mixup your training. Dont get me wrong, I think crossfit is great for BJJ but I try to supplement my crossfit with other workouts as well. IE, hills sprints, kettlebells (we do some kettlebells in crossfit but not much) chopping wood, hitting the weights ect. Soome of these workouts are more benifical then others but I think they all serve a purpose. Of course the MOST important conditioning for BJJ is actually DOING BJJ. I always find that pretty crazy but it is true. I am much much more tired after a crossfit workout then an hour of BJJ but if I take two weeks off BJJ and try to jump right back into the mix I get totally gased. It is always funny when a super conditioned athlete tries BJJ for the first time and is ready to puke after 3 min.
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