A lot of the best in the world (Andre Galvao for example) lift weights and do other supplemental exercises to better their performance on the mat. In fact, my coach has lately been encouraging us to do circuit training as a supplement as well as in between rolling sessions during regular competition training. I have a slightly different mind set that I’d like to explore…
Marcelo Garcia famously said that he supplements his jiu jitsu training with more jiu jitsu training. The energy we expend doing circuit training or weight training could theoretically be used for extra rolling and drilling. The rationale is that the muscle groups worked during regular rolling is the exact same muscle group needed for competition, and therefore it is logical that instead of focusing on other ways to augment training one would be better served merely focusing on rolling and drilling.
There are many exercises that one can use to simulate the movements needed for jiu jitsu, and one can use those exercises before and after training or on days when no one is available to train, so I’m certainly not knocking the notion of using those exercises, however in my ideal world I could train as much as I wanted with good training partners and not need to go outside of jiu jitsu for my fitness needs. World class competitors live in a world like this given the fact that they train full time.
Why then do people exercise to better their jiu jitsu? There are a lot of possible reasons. Either they don’t have training partners available for them or they want to build muscle groups that are not heavily worked while rolling. Also rolling doesn’t tend to build muscle, but rather refines what’s already there. If you are at the bottom of your weight class and have plenty of room to go up, it may be well advised to pack on some muscle in areas that don’t tire easily. You can never really be too strong.
Yoga and Ginastica Natural are generally accepted as methods to improve the movements needed for jiu jitsu while at the same time not exposing the practitioner to as much risk. If I am getting ready for a tournament and am scared about injury, I may only do exercises that are controlled like Yoga and Ginastica Natural to decrease my chances for injury. Live rolling can be risky.
I did an article a while back (Jiu-Jitsu: Different Rolling Methods) about the various kinds of rolling that we have available to us, and when I am unable or unwilling to roll hard I can mix it up a bit. I am all for finding rolling sequences, styles and methods that are different in order to constantly improve my game, stamina flexibility etc.
Personally, I don’t have time or energy to exercise when I’m not training. I do however train quite a bit (5-6 days a week,) and have a life outside of Jiu Jitsu. I for one believe that the very best exercise for jiu jitsu is more jiu jitsu, and the best way to get better at jiu jitsu is to spend more time on the mat.
Do you exercise to supplement your jiu jitsu? If yes what exercises do you use? Do you exercise because you can’t spend more time on the mat? Or do you do so to keep yourself safe?
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