While your first thought may be that a conditioning program for Brazilian Jiu Jitsu might consist of endless weight training and five-mile runs, the reality is quite different…

Maximizing Your Gain

The best conditioning and exercise for Brazilian Jiu Jitsu combat training should mimic the sport’s movements as closely as possible, targeting the specific muscles and energy levels required for combat…as opposed to merely a shotgun approach conditioning program, with no focused goal in mind.

Although Brazilian Jiu Jitsu competitors should include aerobic activity, endurance building and grip work to best aid you in your sparring and combat, it is important to focus on the precise training methods and exercise to become the best you can be.

It is also good practice to implement any beneficial conditioning that may be lacking in your regular training program. Specifically, this may include aerobic activity of moderate intensity to build your endurance and the aptitude and speed at which you recover; targeting your anaerobic alactic energy system which promotes explosive power in short bursts of high intensity movement; and stimulation of your lactic energy, which produces controlled high intensity bursts of energy.

In other words…

• Want to sustain optimal energy throughout combat? You want aerobic energy.
• Want to execute a swift takedown? You want anaerobic alactic energy.
• Want high intensity moves that seem to come out of nowhere? You want to raise your lactic energy levels.

…and it all should be done keeping in mind that your training and conditioning should be performed safely – highly cognizant of joint health and overall body awareness. The most effective training also necessitates rests between sets and other conditioning methods, and a safe training schedule should follow suit with days off in between for optimal conditioning and avoidance of over-fatigue.

Off the Mat

There is only so much time you can spend on the mat. So, what should your time off the mat look like? Think of your Brazilian Jiu Jitsu aerobic conditioning as refueling; and while it may seem advantageous to go on a long run (and for some sports it is), practicing continuous circuit drills is far more beneficial to Brazilian Jiu Jitsu competitors. 

Brazilian Jiu Jitsu requires the full body. Therefore, the goal is greater oxygen development and delivery throughout the body as opposed to focusing primarily on leg muscles. This might include shadow wrestling, turtle escape drills, sprawls and sit sweeps. Calisthenics, such as 12 crunches or push-ups in 30-second intervals will also improve full-body aerobic performance.

Optimal alactic performance is achieved through conditioning requiring a high level of effort and speed, such as jump squats. For faster bursts of energy, the lactic system can be enhanced with explosive exertion, such as sets on a rowing machine at maximum capacity.

However, it is important to note that every individual is different, with varying levels of expertise and conditioning equipment available to them. That is why the best course of action to tailor the ideal conditioning program for Brazilian Jiu Jitsu combat is one-on-one training and oversight by an experienced Brazilian Jiu Jitsu Master and Ralph Gracie Mission Viejo Brazilian Jiu Jitsu Academy is an excellent venue for exactly that.

Quality Instruction 

At Ralph Gracie Mission Viejo, you will condition with top-quality instructors. For instance, Ralph Gracie Academy Lead Instructor Marcelo Lucena (Professor Bob), the first Ultimate Fighting Champion in the world, was born and raised in the birthplace of Brazilian Jiu Jitsu and rose through the ranks with its largest legends. When he is not busy training and conditioning students of the Ralph Gracie Mission Viejo Academy, Professor Bob keeps up to date with the latest techniques and continues to personally train and compete at a Black Belt Master level in tournaments including the International Brazilian Jiu Jitsu Federation World Master in Las Vegas.

Welcoming Atmosphere

All the while, you train and condition within a welcoming environment, additionally developing life-essential skills such as self-discipline, respect and patience. The atmosphere at Ralph Gracie Mission Viejo Brazilian Jiu Jitsu Academy is reflective of Professor Bob’s mindset and approach – congenial, with a passion and love for the sport. The Ralph Gracie Mission Viejo Brazilian Jiu Jitsu Academy offers an environment where everyone from an energetic teen, to a health-conscious adult or seasoned competitor is welcome. For every skill level from novice to competition training black belts, Ralph Gracie Mission Viejo provides a safe and friendly place to learn the revered art of Brazilian Jiu Jitsu.

Deeply Rooted in Brazilian Jiu Jitsu

The history of Ralph Gracie Mission Viejo Brazilian Jiu Jitsu Academy is esteemed, one which began many decades ago when the revered Kodokan Judo Master Mitsuyo Maeda met and taught members of the Gracie family the art of Judo in Brazil. Throughout the years, Ralph Gracie Brazilian Jiu Jitsu coaches and instructors have cultivated an unparalleled Brazilian Jiu Jitsu training center, built upon camaraderie, respect and genuine caring.

Learn More About Ralph Gracie Brazilian Jiu Jitsu Academy

If you have any questions, would like to learn more about our academy, class schedules or our free trial class, you can reach the Ralph Gracie Brazilian Jiu Jitsu Academy in Mission Viejo by calling 949-400-7108 for more information or feel free to visit the class schedule section at ralphgraciemv.com for specifics.

You are also welcome to try a class for free to see if the Ralph Gracie Brazilian Jiu Jitsu Academy in Mission Viejo is right for you. To take part in a free trial class, simply call us or stop by to schedule it.

The Ralph Gracie Brazilian Jiu Jitsu Academy is easily accessible and conveniently located at 26861 Trabuco Road, Mission Viejo, CA 92691.