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Strength, Conditioning and Nutrition
6 year(s) ago • 506 views • 25 replies
AWBlack belt 2nd degreeVerified
6 year(s) ago
Hey guys, Just wanted to say if anyone wants to talk Nutrition or Strength and Conditioning I am here for you all.
I have a BS in Nutrition and Exercise Sciences from CUNY Queens College in NYC.
I have a laundry list of specialty credentials in the field and I have over 30 years in the martial arts.
Basically if you guys have any questions I will answer them to the best of my ability using evidence based research to back it.
Hopefully there are more people out there that are educated in the field and we can put an end to the nonsense “bro science” that plagues the art and the sport.
I am in no way trying to sell anything, I just want to give back to jiujitsu in any small way that I can.
I have a BS in Nutrition and Exercise Sciences from CUNY Queens College in NYC.
I have a laundry list of specialty credentials in the field and I have over 30 years in the martial arts.
Basically if you guys have any questions I will answer them to the best of my ability using evidence based research to back it.
Hopefully there are more people out there that are educated in the field and we can put an end to the nonsense “bro science” that plagues the art and the sport.
I am in no way trying to sell anything, I just want to give back to jiujitsu in any small way that I can.
CBlack belt 1st degreeVerified
6 year(s) ago
Plenty of meatheads in the martial arts scene. Just because you're an Mundial/ADCC champ doesn't mean that your routines are that great for strength and conditioning for athletes, let alone the everyday mat warrior. :D And then there are "certified personal trainers"...
I bet there are a lot of us that also have some sort of degree in sports/exercise sciences. Sure, you don't need any of the degrees/diplomas to be a good coach/instructor in martial arts, but it helps a lot. And I think all coaches should be interested in finding out more about coaching methods and the science behind it.
I bet there are a lot of us that also have some sort of degree in sports/exercise sciences. Sure, you don't need any of the degrees/diplomas to be a good coach/instructor in martial arts, but it helps a lot. And I think all coaches should be interested in finding out more about coaching methods and the science behind it.
JHBlack beltVerified
6 year(s) ago
Hey guys, Just wanted to say if anyone wants to talk Nutrition or Strength and Conditioning I am here for you all. I have a BS in Nutrition and Exercise Sciences from CUNY Queens College in NYC. I have a laundry list of specialty credentials in the field and I have over 30 years in the martial arts. Basically if you guys have any questions I will answer them to the best of my ability using evidence based research to back it. Hopefully there are more people out there that are educated in the field and we can put an end to the nonsense “bro science” that plagues the art and the sport. I am in no way trying to sell anything, I just want to give back to jiujitsu in any small way that I can.
What's your thoughts on foam rolling?
AWBlack belt 2nd degreeVerified
6 year(s) ago
What's your thoughts on foam rolling?
Foam rolling is great!
Basically what happens is that when you work muscles they get micro tares of the individual fibers. When those fibers heal, they sometimes tend to get bound together. It is called an adhesion.
The foam roller can break up the adhesions and allow the fibers to move smoothly again.
Also, when your muscles get tight, the foam roller can be used for trigger points. It inhibits a special type of nerve bundle and allows the muscle to release.
Hope that helps.
Anyone else want to add anything, with actual science? No Bro science!!
Basically what happens is that when you work muscles they get micro tares of the individual fibers. When those fibers heal, they sometimes tend to get bound together. It is called an adhesion.
The foam roller can break up the adhesions and allow the fibers to move smoothly again.
Also, when your muscles get tight, the foam roller can be used for trigger points. It inhibits a special type of nerve bundle and allows the muscle to release.
Hope that helps.
Anyone else want to add anything, with actual science? No Bro science!!
CBlack belt 1st degreeVerified
6 year(s) ago
Check this out: https://breakingmuscle.co[...]al-release
So basically, it (myofascial release) works if you do it right. I like to use a foam roller for my legs if they are feeling stiff/tight. I contract and relax the muscles as I roll slowly. Seems to work for me and greatly improves movement.
Edit: I was lazy and searched for an article. And Anthony was quicker, damn it! :D
So basically, it (myofascial release) works if you do it right. I like to use a foam roller for my legs if they are feeling stiff/tight. I contract and relax the muscles as I roll slowly. Seems to work for me and greatly improves movement.
Edit: I was lazy and searched for an article. And Anthony was quicker, damn it! :D
Edited 6 year(s) ago
JHBlack beltVerified
6 year(s) ago
Thanks for the responses.
SBBlack belt 1st degreeVerified
6 year(s) ago
I injured my right knee last year in May i training. It locked and felt lot of pain. Done my MRI and doctor suggestion was rest and go for surgery. With pain killer as my companion, i still managed to went for 2 competitions. Although i dont feel so much pain nowadays but it tends to lock easily when i bend my knee too much. Any suggestion other than surgery ? Thanks
JMBlack belt 2nd degreeVerified
6 year(s) ago
Okay. Next topic MASSAGE GUNS - so what's your take on those industrial grade vibrators?
The research points that they don't do anything really. Lot of people have experience of the opposite. Obviously there's money to be made :)
The research points that they don't do anything really. Lot of people have experience of the opposite. Obviously there's money to be made :)
JHBlack beltVerified
6 year(s) ago
Okay. Next topic MASSAGE GUNS - so what's your take on those industrial grade vibrators? The research points that they don't do anything really. Lot of people have experience of the opposite. Obviously there's money to be made :)
My question about foam rollers was a bit of a test question, since he was very clear about disposing positions with "bro science".
I imagine you will get the same response.
I imagine you will get the same response.
AWBlack belt 2nd degreeVerified
6 year(s) ago
I injured my right knee last year in May i training. It locked and felt lot of pain. Done my MRI and doctor suggestion was rest and go for surgery. With pain killer as my companion, i still managed to went for 2 competitions. Although i dont feel so much pain nowadays but it tends to lock easily when i bend my knee too much. Any suggestion other than surgery ? Thanks
Firstly, I am NOT a Doctor. Second, even the best orthopedic in the world is obligated to tell you that without seeing the MRI there is no way to tell. This question is really outside my scope of practice.
With that being said, when I hear “lock” I immediately THINK torn meniscus. I actually tore mine and had the surgery. The surgery was fast and simple and I fought 2 mma fights and countless jiujitsu matches after with no issues.
I would say that if the doctor recommended surgery, to listen to the doctor. Otherwise the knee will keep getting more damaged and the inflammation and scar tissue with cause problems later.
This is not really a question for this forum, this is more of a question for an orthopedist. They may even write a prescription for a Physical Therapist.
Again, this is outside of my scope of practice.
Hope it all works out brother.
With that being said, when I hear “lock” I immediately THINK torn meniscus. I actually tore mine and had the surgery. The surgery was fast and simple and I fought 2 mma fights and countless jiujitsu matches after with no issues.
I would say that if the doctor recommended surgery, to listen to the doctor. Otherwise the knee will keep getting more damaged and the inflammation and scar tissue with cause problems later.
This is not really a question for this forum, this is more of a question for an orthopedist. They may even write a prescription for a Physical Therapist.
Again, this is outside of my scope of practice.
Hope it all works out brother.
Edited 6 year(s) ago
AWBlack belt 2nd degreeVerified
6 year(s) ago
Okay. Next topic MASSAGE GUNS - so what's your take on those industrial grade vibrators? The research points that they don't do anything really. Lot of people have experience of the opposite. Obviously there's money to be made :)
To be honest, I don’t really know to much about them on a scientific level. I imagine they are effectively similar to other types of trigger point therapy.
My Physical therapist used one on me once and it felt ok but that is not really an evidence based answer.
Sorry I couldn’t answer better. Hopefully someone is more educated on the subject than me.
My Physical therapist used one on me once and it felt ok but that is not really an evidence based answer.
Sorry I couldn’t answer better. Hopefully someone is more educated on the subject than me.
CBlack belt 1st degreeVerified
6 year(s) ago
I injured my right knee last year in May i training. It locked and felt lot of pain. Done my MRI and doctor suggestion was rest and go for surgery. With pain killer as my companion, i still managed to went for 2 competitions. Although i dont feel so much pain nowadays but it tends to lock easily when i bend my knee too much. Any suggestion other than surgery ? Thanks
See a doctor. If it locks it may very well be the meniscus. Surgery helps and it heals fast. Partial tears may not need surgery, but you'll never know what's going on unless you get an MRI.
I had partial tears of ACL & LCL. No surgery, just a lot of rehab.
I had partial tears of ACL & LCL. No surgery, just a lot of rehab.
CBlack belt 1st degreeVerified
6 year(s) ago
JCDR (https://www.ncbi.nlm.nih.[...]MC3939523/):
"Vibration therapy and massage are equally effective in prevention of DOMS. Massage is effective in restoration of concentric strength (1 RM). Yet vibration therapy shows clinically early reduction of pain and is effective in decreasing the level of LDH in 48 hours post exercise periods."
That article is worth the read.
Yes, they do work as well as, if not better than a regular massage. As with foam rolling, you need to know how to use them.
It's up to everybody to decide if it's worth the purchase.
"Vibration therapy and massage are equally effective in prevention of DOMS. Massage is effective in restoration of concentric strength (1 RM). Yet vibration therapy shows clinically early reduction of pain and is effective in decreasing the level of LDH in 48 hours post exercise periods."
That article is worth the read.
Yes, they do work as well as, if not better than a regular massage. As with foam rolling, you need to know how to use them.
It's up to everybody to decide if it's worth the purchase.
SBBlack belt 1st degreeVerified
6 year(s) ago
See a doctor. If it locks it may very well be the meniscus. Surgery helps and it heals fast. Partial tears may not need surgery, but you'll never know what's going on unless you get an MRI. I had partial tears of ACL & LCL. No surgery, just a lot of rehab.
Attached is the image of my MRI. Doctor options meniscus reconstruction surgery or platelet rich plasma treatment.
AWBlack belt 2nd degreeVerified
6 year(s) ago
Attached is the image of my MRI. Doctor options meniscus reconstruction surgery or platelet rich plasma treatment.
I am not a doctor so I am not qualified to diagnose your MRI. I think there is a thread of doctors though isn’t there?
JMBlack belt 2nd degreeVerified
6 year(s) ago
I am not a doctor so I am not qualified to diagnose your MRI. I think there is a thread of doctors though isn’t there?
You are on the Internet! That makes you qualified for EVERYTHING! :D
ADPurple beltVerified
6 year(s) ago
Question then on Strength and conditioning.
Let's say that I have two time windows to do strength and conditioning at a regular S&C gym, and I'm looking to improve my performance for BJJ. What would you recommend doing?
- One day of pure lifting?
- One day of regular cardio (ie : bike machine, or running?)
- Some bodyweight exercise?
- A combination of both?
- a kettlebell routine?
...
Let's say that I have two time windows to do strength and conditioning at a regular S&C gym, and I'm looking to improve my performance for BJJ. What would you recommend doing?
- One day of pure lifting?
- One day of regular cardio (ie : bike machine, or running?)
- Some bodyweight exercise?
- A combination of both?
- a kettlebell routine?
...
CBlack belt 1st degreeVerified
6 year(s) ago
Depends on many things... If there is no specific goal, I'd pick a big lift like the squat or deadlift as the main exercise, then add kettlebell and bodyweight stuff as accessories (farmer carry, lunge, press, hspu, dips etc.).
The 2nd day could be more of the same with different exercises, or it could be easy pace cardio. Again it all depends on your goals.
IMO if there is no goal and only limited time, I'd do one day of strength+light hypertrophy and another day mainly cardio with some mobility. Keeping it light.
Grappling is really taxing. Keep other workouts easy (easy doesn't mean you can't lift heavy) & light .
The 2nd day could be more of the same with different exercises, or it could be easy pace cardio. Again it all depends on your goals.
IMO if there is no goal and only limited time, I'd do one day of strength+light hypertrophy and another day mainly cardio with some mobility. Keeping it light.
Grappling is really taxing. Keep other workouts easy (easy doesn't mean you can't lift heavy) & light .
AWBlack belt 2nd degreeVerified
6 year(s) ago
Question then on Strength and conditioning. Let's say that I have two time windows to do strength and conditioning at a regular S&C gym, and I'm looking to improve my performance for BJJ. What would you recommend doing? - One day of pure lifting? - One day of regular cardio (ie : bike machine, or running?) - Some bodyweight exercise? - A combination of both? - a kettlebell routine? ...
Technically, if you have no specific goal, are you really doing “conditioning”?
Conditioning is really when you train the body to adapt to a specific task. Not just getting better cardio or getting stronger. Those are generalized adaptations.
Conditioning means to have your body adapt at a cellular level. Your enzymes concentrations shift in favor of specific metabolic demands. Your muscle fiber types are shifted in favor of those demands.
First ask yourself, are you looking to improve strength and cardio or are you trying to condition the body for Jiu-Jitsu.
Remember, Conditioning for a marathon would decondition you for a sprint.
Conditioning is really when you train the body to adapt to a specific task. Not just getting better cardio or getting stronger. Those are generalized adaptations.
Conditioning means to have your body adapt at a cellular level. Your enzymes concentrations shift in favor of specific metabolic demands. Your muscle fiber types are shifted in favor of those demands.
First ask yourself, are you looking to improve strength and cardio or are you trying to condition the body for Jiu-Jitsu.
Remember, Conditioning for a marathon would decondition you for a sprint.
CBlack belt 1st degreeVerified
6 year(s) ago
Conditioning should be there already if you have more than 2 years of experience in jiu-jitsu.
AWBlack belt 2nd degreeVerified
6 year(s) ago
Conditioning should be there already if you have more than 2 years of experience in jiu-jitsu.
A lot of “trainers” really have no idea what they are doing and impede their athlete’s performance.
They make them do random exercises to just wear the athlete out. The athlete feels like they were worked because they don’t know any better.
I mean for general population they are definitely improving overall fitness which is cool. But they are also 9 times out of 10 causing over use injuries, putting the athlete in a state of chronic fatigue, and have them in a constant catabolic state.
They make them do random exercises to just wear the athlete out. The athlete feels like they were worked because they don’t know any better.
I mean for general population they are definitely improving overall fitness which is cool. But they are also 9 times out of 10 causing over use injuries, putting the athlete in a state of chronic fatigue, and have them in a constant catabolic state.
CBlack belt 1st degreeVerified
6 year(s) ago
Exactly. The best way to get conditioned for grappling is to grapple. And sure, some trainers/instructors/coaches do overkill warm ups. Back at Alliance we did a "conditioning" circuit before every warm up. It's ok to do them once-twice a month, but every damn day was just crazy. :D Looking at some elite level grappler's workout routines just makes me cringe. (The self proclaimed GOAT comes to mind.)
AJBrown beltVerified
6 year(s) ago
Exactly. The best way to get conditioned for grappling is to grapple. And sure, some trainers/instructors/coaches do overkill warm ups. Back at Alliance we did a 'conditioning' circuit before every warm up. It's ok to do them once-twice a month, but every damn day was just crazy. :D Looking at some elite level grappler's workout routines just makes me cringe. (The self proclaimed GOAT comes to mind.)
Hey, some even sell instructional DVDs about so-called “grappling workouts” which just end up being collection of bro bodybuilding isolation lifts, with 8 different curl variations and less than that for “legs.”
ADPurple beltVerified
6 year(s) ago
First ask yourself, are you looking to improve strength and cardio or are you trying to condition the body for Jiu-Jitsu. Remember, Conditioning for a marathon would decondition you for a sprint.
Well, I always afraid of getting tired in a jiu jitsu match and when I do cardio training regularly, it helps me recover quicker between different phases of a match, and it helps me staying active for longer periods of time.
I don't feel I'm lacking much when it comes to explosive power, contrary to many people in BJJ, that being said, I'm not a hyperactive person in BJJ. I just aim at being constantly active. I often feel like I'm lacking some cardio for prolonged scrambles or series of actions. However that might be a style thing, because I've got a teammate who's like 25 and all he does is explosive actions,. It's overwhelming. He manages to sustain that for 5-6 minutes, it's nuts.
Lifting helped me finding some leverage points more easily in matches when somebody defends, having better frames, and being more effective in my wrestling (which is why in the thread on unpopular BJJ opinion I wrote technique requires strength).
When I say lifting, it's like a quick warm up, a little kettlebell routine and I end up doing some Squats/bench/deadlift (I don't do all three though, usually two out of the three).
I don't feel I'm lacking much when it comes to explosive power, contrary to many people in BJJ, that being said, I'm not a hyperactive person in BJJ. I just aim at being constantly active. I often feel like I'm lacking some cardio for prolonged scrambles or series of actions. However that might be a style thing, because I've got a teammate who's like 25 and all he does is explosive actions,. It's overwhelming. He manages to sustain that for 5-6 minutes, it's nuts.
Lifting helped me finding some leverage points more easily in matches when somebody defends, having better frames, and being more effective in my wrestling (which is why in the thread on unpopular BJJ opinion I wrote technique requires strength).
When I say lifting, it's like a quick warm up, a little kettlebell routine and I end up doing some Squats/bench/deadlift (I don't do all three though, usually two out of the three).
AWBlack belt 2nd degreeVerified
6 year(s) ago
Well, I always afraid of getting tired in a jiu jitsu match and when I do cardio training regularly, it helps me recover quicker between different phases of a match, and it helps me staying active for longer periods of time. I don't feel I'm lacking much when it comes to explosive power, contrary to many people in BJJ, that being said, I'm not a hyperactive person in BJJ. I just aim at being constantly active. I often feel like I'm lacking some cardio for prolonged scrambles or series of actions. However that might be a style thing, because I've got a teammate who's like 25 and all he does is explosive actions,. It's overwhelming. He manages to sustain that for 5-6 minutes, it's nuts. Lifting helped me finding some leverage points more easily in matches when somebody defends, having better frames, and being more effective in my wrestling (which is why in the thread on unpopular BJJ opinion I wrote technique requires strength). When I say lifting, it's like a quick warm up, a little kettlebell routine and I end up doing some Squats/bench/deadlift (I don't do all three though, usually two out of the three).
That 25 year old with the explosive recovery has a high anaerobic threshold. That ability to repeatedly be explosive is an amazing ability and takes WORK.
Tabata style workouts will really help with that. 20 seconds at 100% effort followed by 10 seconds of rest and repeat. A traditional tabata would be about 4 minutes or 8 rounds like that. The real key though is the intention to go 100%. If you kind of just go through it you don’t get the benefit.
You can do anything tabata style. Running, lifting light weights, calisthenics, takedowns, positional scrambles, bike riding (air bike it absolute torture)
That will build you anaerobic capacity. The best part is that it is one of the few ways to
Improve cardio and build muscle simultaneously.
Make sure you warm up properly and stretch after. Fuel your body with healthy foods especially healthy carbs!
Tabata style workouts will really help with that. 20 seconds at 100% effort followed by 10 seconds of rest and repeat. A traditional tabata would be about 4 minutes or 8 rounds like that. The real key though is the intention to go 100%. If you kind of just go through it you don’t get the benefit.
You can do anything tabata style. Running, lifting light weights, calisthenics, takedowns, positional scrambles, bike riding (air bike it absolute torture)
That will build you anaerobic capacity. The best part is that it is one of the few ways to
Improve cardio and build muscle simultaneously.
Make sure you warm up properly and stretch after. Fuel your body with healthy foods especially healthy carbs!
DIBlack beltVerified
6 year(s) ago
My coach always says to get better cardio for Jui-Jitsu then you need to do more Jiu-jitsu. I agree with this, yes i work out and eat better but nothing and i mean nothing helps me with my cardio like doing more jits
