I had initially intended on doing one post that summarizes what Ratamess discusses in his article. Not so much.
I've had to read his article about 4 times. The 8 pages is PACKED with concepts. Another thing. This 1998 article is probably the first written work that spoke to strength training/weight training for jiu jitsu. The issue is that in the 8 pages, it contains MANY, MANY, MANY concepts. The 8 pages summarizes ideas in one or two paragraphs that are full chapters in physical fitness texts.
I've decided that the best way for me to summarize this work is to take one or two ideas at a time.
Right from the start, the idea of the article is to provide multiple methods and concepts for weight training for JiuJitsu.
There are components of BJJ -
- muscular endurance
- aerobic and anaerobic capacity
- muscular strength
In otherwords, the typical three sets of 10, Chest and Tris on Monday, Wednesdays and Fridays and Back and Biceps on Tuesday, Thursday and Saturday isn't a weight training regimen that contains enough of a variety to meet the needs of a complex sport like BJJ.
Our regimen would have as much variety as the components you are trying to train and maximize.
Ideally your training should consist of the following types of exercises:
- Core Development
- Assistance training (machine assisted)/single joint/ or open chain training.
- Multi-joint training/ closed chain training
- Functional training
- Plyometric training
- Training for sport specific techniques.
I need to get reading again. The article goes into several ideas including, the best strategy for planning out your weight training, types of exercises for different goals and ideas for work load, repetitions and periods of rest.