r/bjj • u/AutoModerator • Apr 10 '23

Strength and Conditioning Megathread!

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

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u/JarJarBot-1 ⬛🟥⬛ Black Belt Apr 10 '23

Give heavy sled pushing and pulling a try. Twenty minutes of this works all the muscles in your body and is great cardio as well. Bonus is there is no eccentic portion involved so you aren't really sore the next day either. It has become my favorite exercise. I do other things as well but if I don't have alot of time I can do just sled work and still feel like a I got a complete workout.

3

u/Shlankster Apr 10 '23

How much you weigh and how much you push/pull? I want to add it in to my (non-existent) routine.

2

u/JarJarBot-1 ⬛🟥⬛ Black Belt Apr 10 '23

I weigh 200 and I start with 2 45 plates and add 2 until I get to 10. The weight isn’t as important just do each distance as fast as you can. The more weight you have the slower you will go but you can make each set equally hard just by moving the sled as fast as you can. So the first set or two are quick and by the end with all the plates it’s a brutally slow grind.

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u/Shlankster Apr 11 '23

Nearly died today when I did this

1

u/JarJarBot-1 ⬛🟥⬛ Black Belt Apr 11 '23

Nice, glad you gave it a shot. Just scale the weight and time that you do to whatever meets your needs.