Hard style kettlebell lifting, specifically Strong First protocols are brutally effective and low on time commitment. Anti-glycolytic training is much easier on the body when combining with BJJ training, in my humble opinion. BJJ fanatics just dropped a hard-style instructional by Pavel, if you’re interested. Otherwise lots of resources on the web as well.

I do very general s&c for longevity and health. Based on recommendations by Steve Maxwell, whose work I've been following for years. I do something every day, depending on how i feel. Guidelines i use *super slow calisthenics, time under tension *functional isometrics, time under tension (30 sec at 50%, 30 sec at 70%, 30 sec at 100% effort). *simple kettlebells. Halo, swing, high pull, long cycle, goblet squat. *slow jogging (niko niko). *simple vinyasa yoga. *general joint mobility.

Yeah, I follow Steve Maxwell for over 10 years since I was certified in Kettlebell Fitness (under Robert Rimoczi/ Pavel Tsatsouline in 2010). In relation to sustainable strength and conditioning in my eyes Steve Maxwell definitely is the man. I love the „TUT“, time under tension approach. Don’t get me wrong, I am not feeling old (mid 40s)but my exercising changed over the years the „older“ I get. Personally I don’t lift as heavy as in the past anymore and I do more mobility and BWE- bodyweight exercises.... I have the impression I feel better and more refreshed that way and I think it is more sustainable for me personally. In that way I am on the same page like Daniel: - bwe, and TRX time under tension - hardstyle kettlebell swings and Turkish get up - mobility and yoga moves - mild running/ jogging

Rollin

Most things work. It'd be very hard to argue what's 'best'. Consistency is important... That said, to troll a bit to make forums more interesting: 1) 'Functional' training is a silly term IMO 2) IF you'd truly follow SAID then you'd just train your sport. GPP is GENERAL for a reason. Emulating sport / sport movements in conditioning is taking the worst from both worlds. My 2c. Where's Miikka at?

recommend this book, gives you a protocol/schedule and you can put in the workouts here or add from other sources : also gives a great overview of anaerobic/aerobic systems https://www.amazon.com/Ta[...]B0143HDCWS

Fair. Would you share then that scientific proof that single arm kettlebells are better for BJJ than e.g. power cleans? Or that non symmetrical unilateral movements are better for some aspect of BJJ compared to bilateral movements? And for the last thing, I'd like to see articles showing that the proprioceptive adaption of e.g. unilateral explosive lifting has a carryover to proprioceptive reactions into what a BJJ athlete is doing in BJJ and that is better (more power? more endurance? less injuries?) than just doing BJJ? Quick skim through some databases showed that actually most actual research seems to point at 'kinda everything works' in these regards. E.g. https://www.researchgate.[...]r_Strength and https://www.researchgate.[...]_and_Power Gentle reminder: just saying that something is scientifically proven is not an argument in itself ;)

https://youtu.be/rtP7yH7l87w

2 years ago one of my New Years promises was to be less of a dick on the internet.

Okay everyone. I want to apologise to everyone who reads this thread and especially to Mark. Let me give some background: 2 years ago one of my New Years promises was to be less of a dick on the internet. Once again I totally failed at that. I found yesterday evening that someone from my work had tested covid positive. While we weren't in super close contact at work, we still said hi in the hallways and ate lunch together about 5 m apart. I was rather pissed off. While it's reasonable to hope for the best and it's a fairly high chance I didn't contract the virus, I still have to be careful and will self isolate. Meaning that once I have JUST recovered from my knee injury, I am off the mats again. So I was a bit anxious and pissed off in the evening. And one of my pasttimes especially in my 20s has been stirring up controversy on topics I enjoy. So I came to Beltchecker and saw this thread and... you know the rest. The topic of conditioning (and nutrition) has always been close to my heart as when we started BJJ and MMA we had to figure it all out on ourselves as well. And I worked for 7 years in the Tartu University in Sports and Exercise Science department... I genuinely have felt in regards more recent research (past 10 years) has shown that we are far more adaptable and flexible and actually LOT of things work. Which is a good thing - more 'art' in adapting the programs to the specific person. And Mark, I'd really really love to keep up the actual discussion, so if you can - please be the better man and forgive me my douchiness in last posts and let's have a fresher and more constructive restart.

Hey bro no hard feelings, we have a difference of opinion on conditioning for jiu-jitsu. And that's ok.

so 'better' comes down to individuality.

And from an individual, lazy, non-competitor perspective, regardless of how objectively good a conditioning program might be, the best workout for me is primarily the one that I'll actually be arsed to do regularly. Instead of maybe once and then decide it's too hard/boring/complex. :P