Summary
Highlights
A typical alactic capacity circuit includes a jumping exercise, a pushing exercise, a pulling exercise, and a twisting exercise, all performed for 3-6 second all-out efforts with 10-20 second rests between sets and 1-2 minutes between exercises. Progression involves increasing the number of sets each week over 3-4 week phases (e.g., 6, 8, 10 sets), followed by a deload week. This allows building capacity over time, especially for those who struggle with repeated explosive bouts.
Chad Wesley Smith from Juggernaut Training Systems discusses strength and conditioning for Brazilian Jiu-Jitsu. The video focuses on three main energy systems for BJJ competitors: aerobic, alactic, and lactic capacity. Developing these systems helps improve performance, recovery, and overall durability.
Aerobic capacity is the ability to use oxygen as the primary energy source. Improving it enhances nearly all aspects of Jiu-Jitsu, allowing for more high-quality training sessions, better recovery between rolls, and faster recovery between training days. While rolling more can help, off-mat training is often a better option to reduce muscular stress and fatigue.
Aerobic capacity is developed in the 60-80% max heart rate zone. Low-Intensity Steady-State (LISS) cardio (60-70% max heart rate for 20-60 minutes) includes running, biking, or swimming. A preferred method is tempo intervals or circuits (70-80% max heart rate) which are shorter bouts of aerobic exercise (30-45 seconds) interspersed with low-level calisthenics, making training more engaging and preventing loss of speed.
Tempo intervals can involve various aerobic exercises like running drills, cycling, rowing, or jump rope, followed by low-level calisthenics for a set number of reps or time. The key is consistent effort and maintaining the target heart rate zone. These intervals not only build aerobic capacity but also promote recovery by increasing blood flow, and can be done up to five times a week on off or low days.
Alactic capacity refers to the ability to repeat short, high-intensity bursts without lactic acid buildup. It's crucial for sustained explosive efforts like scrambles throughout a match or tournament. Alactic capacity training involves 3-6 seconds of all-out effort with short rest periods (10-20 seconds), following an alactic power phase to ensure foundational explosiveness.
Lactic capacity is the ability to sustain high-level effort for extended durations, mimicking long scrambles or continuous high-paced action in a match. This training involves 30-50 seconds of continuous high-level effort with incomplete rest. Exercises should allow for continuous tension throughout the body and are similar to alactic capacity exercises but performed for longer durations.
An example lactic capacity circuit includes box jumps, med ball switch push-ups, inverted rows, and barbell twists, each for 30 seconds followed by 30 seconds of rest. The circuit length can be adjusted to match competition demands. Progression involves increasing work duration and decreasing rest (e.g., 30/30, then 35/25, then 40/20). Lactic capacity training is a final, highly stressful phase (2-3 weeks, 1-2 times per week) before competition, building on alactic power and capacity, with aerobic capacity remaining constant throughout.