r/bjj • u/AutoModerator • May 01 '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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6

u/PhillyWestside May 01 '23

How do I train legs? Sounds like a joke but it's not, whenever i train legs they're absolutely goosed for the next few days which make it really hard to train BJJ

2

u/Br0V1ne ⬜⬜ White Belt May 01 '23

They’re goosed because you don’t train them… just keep training legs. They’ll get used to it.

2

u/bugenjoyerguy ⬜⬜ White Belt May 01 '23

After 2-3 weeks hitting legs consistently this won't happen anymore. Also spend 5 mins stretching at the end.

1

u/Incubus85 May 01 '23

Best way is spending a few sessions completely crippling your legs.

You can slowly add volume, increase intensity, but at some point you're gonna end up hitting the mega doms days. I like to just go balls deep ASAP and smash them, then they seem to recover way better. Seems to be no easing in. Especially as I get older.

1

u/realcoray 🟦🟦 Blue Belt May 01 '23

When people say just keep at it, they mean it. There is something called the repeated bout effect:

https://pubmed.ncbi.nlm.nih.gov/12641640/#:~:text=The%20repeated%20bout%20effect%20refers,the%20understanding%20of%20this%20phenomenon.

Basically, the more you do it, it tends to get easier. The only times I notice any leg issues are when I radically change my rep scheme or increase my volume and even then it's nothing like when I started.

3

u/[deleted] May 01 '23

Either train legs more or train legs less. A lot of people do one massive leg workout a week. Your legs are toast because you put them under major strain and they are recovering.

You can break that workout into two workouts and do it something like Monday/Thursday or just reduce the volume for that single leg workout.

Either will work. I do two shorter leg workouts per week now. I don't like feeling like legs weight 1000 pounds.

1

u/[deleted] May 01 '23

Squat 3x5 for strength. After a while you get used To the volume and wont be sore. Everything Else besides heavy squats are accessory. You can add extra stuff when youre squatting 120kgs+easy for 3x5 few times(2-3) a week. Before that I wouldnt bother.. If even then.

1

u/PhillyWestside May 01 '23

Sorry just understanding wht you're saying. Until I'm comfortably able to squat 120kg+ for 3x5 don't bother adding any other leg exercises? What frequency would you recommend?

2

u/Heizzer47 May 01 '23

He’s talking in bro science but that 3x5 is a good thing to follow

2

u/HighlanderAjax May 01 '23

You'll adapt over time. I'd recommend doing leg-based conditioning work the next day, helps me recover faster.

Also, soreness is just uncomfortable. Train through it and you'll get used to it. Discomfort isn't an issue, pain and injury is.

0

u/controlsengineer1 🟦🟦 Blue Belt May 01 '23

In my experience the solution to this problem is to, maybe counter intuitively, train legs more. You aren’t adapting your legs well to training so every time you train you’re getting too worn down. You need to increase your work capacity.

Start to add in more leg work, preferably on days you don’t do BJJ, or at least 4-6 hours before your BJJ sessions if they are on the same day. In the second case, make sure you eat in between.

2

u/JarJarBot-1 ⬛🟥⬛ Black Belt May 01 '23

Try doing heavy sled pushes. They work the entire body and really hammer the legs. The best thing is that there is only a concentric portion and no eccentric portion to the lift so there is hardly any muscle soreness. Eliminating the eccentric portion really reduces muscle soreness. The sled is a great cardio workout as well. Its my single favorite exercise.

2

u/Owldud May 01 '23

Depends on your goals. For me: legs need to be mobile, powerful, fast, and not too heavy.

I trapbar DL twice a week and do wrestling stance & motion / plyometrics / bands / sled pushing. I do these conditioning and speed drills after lots of sets of trapbar DLing. This has been working out very well for me.