Tom Barlow, Braulio Estima blackbelt, decided to work with a strength and conditioning coach to prepare for the 2012 British Open. Enter Will Badenoch of Plymouth Performance Gym. Will designed a strength and conditioning program specifically for Tom that took into account that Tom had other responsibilities outside of BJJ, didn’t want to sacrifice mat time and was coming off a long layoff due to injury. Tom went on to win his division in the British Open and said, “I can honestly say that I’ve never felt in such good shape during a competition.” Will decided to use his work with Tom to create an e-book outlining a 12 week strength and conditioning program for other grapplers. The manual, The Complete Strength and Conditioning Blueprint for Grappling Sports, is a succinct treatise on how to incorporate Will’s program into your training.
Athletes at the highest levels have access to the latest technology as they strive for peak performance. They and their coaches are monitoring multiple stimuli, both external and internal, to determine what training loads achieve the perfect balance between improvement and recovery. As we all know without adequate recovery you’re not going to be able to train effectively and your chances of injury increase. Recent innovations and products have opened the door so that even recreational athletes can utilize products that just a few years ago were cost prohibitive to all but well-funded athletic programs.
Heart rate variability (HRV) monitoring can be used to quantify your baseline level of fitness, track you daily recovery, develop a personal strategy for peaking, and identify trends from changes in your training regimen. HRV based program have been developed for professional athletes of all sports, including the UFC, and may represent the next step in individualized training programs.
What do George Washington and Anderson Silva have in common?
You are probably thinking that this is a bad joke, but both of these gentlemen have one thing in common…they are both great strategists.
George Washington did not just wake up out of bed one day and decide to start the Revolutionary War. Anderson Silva did not just wake up and hop into the ring to fight Chael Sonnen. They both spent days…make that weeks…rather months designing a strategic plan to get through the battle at hand.
So if these very successful people put a tremendous amount of focus on their strategic plans for battle…why are you just hopping into your local BJJ tournaments without a strategy to prepare yourself to be the most successful.
We are going to map out for you an 8-week competition training program that will help you properly prepare for you next tournament, but before we do this you must first understand a couple of rules:
Rule #1: MORE IS NOT BETTER: Strength training sessions WILL NOT last any longer than an hour. Strength training in conjunction with your training in BJJ, and Cardiovascular Training is a very simple recipe for overtraining. I tell all of my BJJ athletes to remember that more is not better…better is better. Make the time in the gym, or on the mat, intense and productive not long and just time consuming.