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Old 03-28-2012, 09:54 AM   #1
Patrick Kucera
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BJJ focused WOD

I was wondering if anyone tailors there WODS around competiting. I also wanted to know if there is anything you guys focus on specifically like movements or lifts to help BJJ strength or conditioning?
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Old 03-28-2012, 10:37 AM   #2
Michael Kelley
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Re: BJJ focused WOD

One thought might be going work with unusual objects. I have started working in cleans to the shoulder of an old military duffle bag full of rubber mulch. I could also take the same bag and put it in my closed guard and work on throwing it forward and back.
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Old 03-28-2012, 11:47 AM   #3
Vickie Ellickson
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Re: BJJ focused WOD

Interesting idea. IMO, if you are going to spend time and energy preparing for a comp, drilling and rolling will give you the best bang for the buck.

Any WOD that can sustain an increased heart rate for ~5min (or however long your matches will last) would be beneficial, but nothing will help as much as actually doing it.
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Old 03-28-2012, 02:40 PM   #4
Patrick Kucera
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Re: BJJ focused WOD

Micheal i like the idea of messing with odd shaped objects and i may try something similar to that. Thanks

Vickie Im already doing plenty of drilling my question was more of for strength and conditioning aspect only since at the big tournaments it'll be anywhere from 4-12+ matches to medal and thats if you dont do the absolute division which will be more matches later in the day.

Anyone else have any ideas? i know there is crossfit striking is there a crossfit grappling?
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Old 03-28-2012, 02:44 PM   #5
Pearse Shields
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Re: BJJ focused WOD

Sandbags are great for BJJ workouts. Make it a couplet or triplet of exercises that you can sustain for five minutes, and repeat for 3 rounds. An example might be pairing 15 sandbag squats, 5 sandbag shoulders each side, and 10 overhead presses done for 5 minutes rounds (depending on the weight of the sandbag in question).
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Old 03-28-2012, 06:02 PM   #6
Ronnie Boose
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Re: BJJ focused WOD

while there are some workouts that will help with conditioning, nothing and I mean nothing will prepare you more than getting more time on the mat.

sandbags and prowlers are the two things that come to mind when looking at equipment to supplement your time on the mat.
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Old 04-01-2012, 06:10 AM   #7
Ron White
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Re: BJJ focused WOD

You could always tailor a WOD around BJJ. Especially if you wanted to do high paced drilling.

For example. 10:00 AMRAP
5x armbars from guard each direction
5x triangles from guard each direction
1x scissor sweep

Then you rest while your partner goes.

Just push the pace you get what might be slightly sloppy technical practice but you're still going through the motions.
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Old 04-08-2012, 12:51 PM   #8
Michael Ko
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Re: BJJ focused WOD

Love him or hate him if you want, I've heard Eddie Bravo say that he has found that guys who have a gymnastics or break dancing background progress much faster than normal people in BJJ. Now I'm not saying you need to start being a B-boy or start wearing tights but you can do some movements or positions that require balance and strength. For example, L-sit variations (pull-up bar, parallelettes), planche, ring work, handstands.
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