I train 2-3 BJJ sessions (2 hours) and 2-3 boxing sessions (1 hour) every week. I also weight train 3 times a week.
Obviously there are days where I feel a little run down. I started my martial arts training late, and I am trying to became competent as quickly as I can.
Question is when it comes to MA training, will pushing through tiredness/fatigue be beneficial for my skill acquisition, and will make me adapt and became a better combat athlete, or am I better off dropping a session and including more rest days?
I know the answer to my question depends on various factors, but I am wondering how you guys manage the work/rest ratio?
Are you training bjj or learning bjj? My approach early on was to think of bjj as skill training thus I avoided training while too fatigued. When you are tired your technique gets sloppy and you can teach yourself to use bad technique. Meaning, your body just learns whatever you are doing and can’t tell the difference between good or bad technique. It also sets you up for injury.
So most of my rolls are done with flowing in mind, focusing on timing and proper technique. This means I have to avoid those who treat every roll as a competition. By doing this I get more quality mat time in since I don’t spend all of my energy trying to win or survive. If I get tired I stop and rest and then go again. If you stop at exhaustion you are done for the day. If you stop before that point you can take a break and continue.
I see guys who might spend 4 minutes out of a 5 minute round defending an armbar. What’s the point? Just tap and continue the roll and get some quality training in.
Dr. Mike Israetel has some interesting thoughts on BJJ, powerlifting and periodization.
Jim Wendler’s approach to strength training and athletics is also a good read. This is pretty much what I do.
As far as specific conditioning and training to fatigue goes, UFC Flyweight champion Demetrious “Mighty Mouse” Johnson’s strength and conditioning coach is someone I’ve followed for years. I still follow his lead when it comes to conditioning.
You’re really kicking ass there. When I was young and doing weight lifting and martial arts at the same time, I wasn’t as ambitious as you.
You don’t have to train at the same intensity all the time. If you cut down to 2 BJJ and 2 Boxing sessions a week and do your weight training on the same days but at a different time, you could train four days a week for a month, giving yourself three days of rest a week, and then when you feel better you could go back to your tougher schedule.
Another thing I’d consider is letting your martial arts do all the hypertrophy and endurance work and when in the weight room only do 5x5 or eight sets of three with long rest periods. Don’t max out. Killing yourself in the weight room means your muscles aren’t going to be rested and ready for learning technique. Mr. Olympia Lee Haney said, “Stimulate, Don’t Annihilate!”
Apologies! Jamieson’s book is titled “Ultimate MMA Conditioning”. 8 Weeks Out is the name of his website. Again, his book is exceptionally comprehensive and goes against the grain of “fatigue-chasing” conditioning strategies that are still quite common among many combat athlete training regimens.
I’m in a similar boat. When things are normal with my schedule, I’m at 4 weight training (usually with some striking based conditioning after), 2 boxing, 1-2 muay thai, 1-2 jujitsu, and one long all discipline session a week. I only spar hard (and this is more conditioning hard, not trying to hurt or be hurt hard) on Saturdays, and I’ve cut back a lot on my assistance work. Strength still feels great, I’m definitely losing weight (maybe a pinch of muscle in addition to fat) but that’s primarily due to my calories not being where they should be.
Like what’s been mentioned earlier, big difference between learning and preparing. Learning isn’t nearly as stressful physically or psychologically. If I had a strongman competition 16 weeks out, I’d probably drop to 2 MA classes a week tops. If I decided to participate in an amateur grappling or boxing match, I’d probably drop to 2-3 full body lifting days with 2 lifts maximum a day.
It seems like it comes down to this; do you see yourself as a competitive combat athlete?
It’s about conditioning for mixed martial arts (though easily adaptable to combat sports in general). There’s a lot of discussion about energy systems, with sample workouts to train each. If you are conditioning for an upcoming event, it also provides periodization suggestions. If you are looking to improve your conditioning in general, I think the book helps you identify what aspect of your conditioning is lacking and provides training routines to help improve those areas.
I’m somewhere in between those two: I don’t compete any more, but I like to time my training with local tournaments (1) for the cyclicality and variation, (2) to be on the same page with my teammates who are competing, and (3) because it’s fun.
Unfortunately, the book is getting harder to find at a good price.