New to the Capacity work. Cool i will try this. Funny just saw my thoracic lung Doctor for update CT for lung CA screening. Ask doc. Why am i still winded and lung are in good shape. You've been deconditioning. Wow. So this will help help my endurance. New blue belt trying to do 3days week. 60yr old. Feel good hearing this from my doctor. So no excuses to train.
🎯 Key points for quick navigation: 00:00 *🏋️ The video introduces a 12-minute conditioning workout aimed at enhancing grappling stamina and presents a three-part framework called the Performance Trifecta to maximize performance.* 00:12 *🎯 The Performance Trifecta consists of skills, tactics, and athleticism, with skills being the technical knowledge and application in jiu-jitsu.* 00:54 *🥋 Skills efficiency is highlighted, as seen in experienced jiujitsu practitioners who conserve energy effectively despite lower athleticism.* 01:08 *📊 Tactics refer to leveraging competition rules efficiently; poor tactics can lead to wasted energy regardless of skill level.* 01:49 *💪 Athleticism involves the physical capacity to combine skills and tactics for optimal performance, crucial for advancing grappling ability.* 02:03 *🏗️ Work capacity is described as the base for athletic performance, improving it allows for greater overall athleticism.* 04:27 *⏱️ The workout consists of six rounds of one-minute intervals, focusing on maintaining consistent power output and nasal breathing.* 06:45 *🔄 The workout emphasizes consistent output across intervals, using metrics like watts to gauge performance.* 07:50 *🧘♂️ Nasal breathing is used as an intensity indicator; maintaining it during work and rest phases suggests optimal pacing.* 10:26 *📈 Athletes are advised to avoid going too hard in the beginning of intervals to maintain consistent performance throughout.* 11:06 *🔄 The workout can be incorporated in different training schedules and adjusted based on Jiu-Jitsu frequency and individual goals.* 12:20 *🚀 Progress is achieved by gradually increasing output over weeks, using consistency in week one to establish a baseline.* 14:23 *🔧 This conditioning routine is one part of a broader training plan and should be complemented with other training elements over time.* 16:59 *🍽️ Nutritional adjustments, like increasing caloric intake, might be necessary depending on training intensity and personal goals.* 18:22 *🥪 Carb cycling strategy is suggested to maintain energy levels while balancing training and dietary goals.* 20:46 *⌚ Heart rate monitoring isn't essential for this routine, but nasal breathing serves as an effective intensity gauge for progress.* 21:09 *🎥 Athletes should focus on maintaining consistent work rates during intervals and have a clear workout intention to avoid common pitfalls.* Made with HARPA AI
Love this! Thanks man. I’m nearly 60 and my cardio has always sucked. I usually gas out 3 minutes into a round (been doing BJJ for years too!), so I could only manage 200W breathing only through my nose. Next time I’ll try 220 and hopefully move up from there 😅
Love the cue of nasal breathing to help keep him in the right zone (use it a lot myself!). Question - Why wouldn't you want an active recovery on the intervals when resting? At first glance, resting completely doesn't sound practical if you're trying to have as much carry over into BJJ...when you're not really ever completely "at rest."
Great question! We want to focus on being able to maintain a high work rate, then quickly recovery before moving into another interval. Active rest periods can be beneficial in some areas, but it continues to gradually increase the fatigue over the course of the workout, which may limit overall intensity of the session. It’s like doing 3x10 on dumbbell bench press and resting with the DB’s on your chest because you never really rest in BJJ. in theory that makes sense, but you’d accumulate so much fatigue even with the “active rest” of holding the DB’s on your chest, it lowers the intensity of the workout. Hope this helps!
Great question! You could do it with KB’s since swings, but i personally wouldn’t make that my go to option. A cardio machine that has some sort of consistent measure of work rate / pacing would be much better 👍🏽
In the video I have Andrew go through a 60s warm up to find a good range for the prescribed watts during the working intervals. Follow that warm up protocol and take 50-60% of your max watts and that will be your prescribed watts for the working intervals 💪🏽
@joshuasettlage that's it... wow ok. Josh thanks man. Yea I need to make my endurance better. Just had CT of lung. Cancer screening. My lungs are like a man in the 20's. I have decondition myself. That why I'm winded. So prescription is more endurance work out by Dr. So your method will help greatly man.
I personally wouldn’t suggest jump rope since it’s much harder to hold specific paces and every time you miss a jump and have to reset, it takes away from the benefit of doing 60 seconds of consistent work. 👍🏽
Depends on how good of shape youre are in. If you have a poor level of fitness, you will be more tired after this workout compared to if you had a high level of fitness
Thanks for a another great video. Would you be interested in being a guest on my podcast? Offthecuffwithlucky here in Pittsburgh. It’s about martial arts and human performance. Thanks again! ☘️❤️☘️
![Best SPEED & POWER Training For BJJ [Dynamic Effort Method]](http://i.ytimg.com/vi/ZJhZlALhgmQ/mqdefault.jpg)
Saving this one to mix it up from my normal tabatas and other airdyne workouts
Let’s goo!! Let me know how it goes!
New to the Capacity work. Cool i will try this. Funny just saw my thoracic lung Doctor for update CT for lung CA screening. Ask doc. Why am i still winded and lung are in good shape. You've been deconditioning. Wow. So this will help help my endurance. New blue belt trying to do 3days week. 60yr old. Feel good hearing this from my doctor. So no excuses to train.
Time to build that work capacity bro! Keep up the amazing work!!
This is a killer workout from Hell! I love my Rogue bike.
Yessir!! The rouge bike is a beast!
🎯 Key points for quick navigation:
00:00 *🏋️ The video introduces a 12-minute conditioning workout aimed at enhancing grappling stamina and presents a three-part framework called the Performance Trifecta to maximize performance.*
00:12 *🎯 The Performance Trifecta consists of skills, tactics, and athleticism, with skills being the technical knowledge and application in jiu-jitsu.*
00:54 *🥋 Skills efficiency is highlighted, as seen in experienced jiujitsu practitioners who conserve energy effectively despite lower athleticism.*
01:08 *📊 Tactics refer to leveraging competition rules efficiently; poor tactics can lead to wasted energy regardless of skill level.*
01:49 *💪 Athleticism involves the physical capacity to combine skills and tactics for optimal performance, crucial for advancing grappling ability.*
02:03 *🏗️ Work capacity is described as the base for athletic performance, improving it allows for greater overall athleticism.*
04:27 *⏱️ The workout consists of six rounds of one-minute intervals, focusing on maintaining consistent power output and nasal breathing.*
06:45 *🔄 The workout emphasizes consistent output across intervals, using metrics like watts to gauge performance.*
07:50 *🧘♂️ Nasal breathing is used as an intensity indicator; maintaining it during work and rest phases suggests optimal pacing.*
10:26 *📈 Athletes are advised to avoid going too hard in the beginning of intervals to maintain consistent performance throughout.*
11:06 *🔄 The workout can be incorporated in different training schedules and adjusted based on Jiu-Jitsu frequency and individual goals.*
12:20 *🚀 Progress is achieved by gradually increasing output over weeks, using consistency in week one to establish a baseline.*
14:23 *🔧 This conditioning routine is one part of a broader training plan and should be complemented with other training elements over time.*
16:59 *🍽️ Nutritional adjustments, like increasing caloric intake, might be necessary depending on training intensity and personal goals.*
18:22 *🥪 Carb cycling strategy is suggested to maintain energy levels while balancing training and dietary goals.*
20:46 *⌚ Heart rate monitoring isn't essential for this routine, but nasal breathing serves as an effective intensity gauge for progress.*
21:09 *🎥 Athletes should focus on maintaining consistent work rates during intervals and have a clear workout intention to avoid common pitfalls.*
Made with HARPA AI
Thanks for the breakdown!
Love this! Thanks man. I’m nearly 60 and my cardio has always sucked. I usually gas out 3 minutes into a round (been doing BJJ for years too!), so I could only manage 200W breathing only through my nose. Next time I’ll try 220 and hopefully move up from there 😅
Happy to help!! Keep me updated on how your training goes!
I've been doing 8x30 secs on the aerobic ski machine and feeling improvement. I'll try this 👍
That’s awesome! Let me know how it goes!
Gonna do this with the stairmaster, rowing machine or treadmill.
Thanks
Let’s goooo!!
Did it this morning!!
Let’s get it DJ!!
Thanks Josh! I was smoked!!! -Andrew
You did amazing bro!!💪🏽😎
Great stuff
Thank you!!
Love the cue of nasal breathing to help keep him in the right zone (use it a lot myself!). Question - Why wouldn't you want an active recovery on the intervals when resting? At first glance, resting completely doesn't sound practical if you're trying to have as much carry over into BJJ...when you're not really ever completely "at rest."
Great question! We want to focus on being able to maintain a high work rate, then quickly recovery before moving into another interval. Active rest periods can be beneficial in some areas, but it continues to gradually increase the fatigue over the course of the workout, which may limit overall intensity of the session. It’s like doing 3x10 on dumbbell bench press and resting with the DB’s on your chest because you never really rest in BJJ. in theory that makes sense, but you’d accumulate so much fatigue even with the “active rest” of holding the DB’s on your chest, it lowers the intensity of the workout. Hope this helps!
Can you do this with kettlebells? Maybe swings?
Great question! You could do it with KB’s since swings, but i personally wouldn’t make that my go to option. A cardio machine that has some sort of consistent measure of work rate / pacing would be much better 👍🏽
I would say that something with similar effects using a kettlebells would be some kinda of emom, simple and sinister style... 10-20 reps during 10 min
EMOM’s can be great!
So where should i start from
In the video I have Andrew go through a 60s warm up to find a good range for the prescribed watts during the working intervals. Follow that warm up protocol and take 50-60% of your max watts and that will be your prescribed watts for the working intervals 💪🏽
@joshuasettlage that's it... wow ok. Josh thanks man. Yea I need to make my endurance better. Just had CT of lung. Cancer screening. My lungs are like a man in the 20's. I have decondition myself. That why I'm winded. So prescription is more endurance work out by Dr. So your method will help greatly man.
And to find my range will I be tired in a way that will tell me ok this is the range I should be in?
Happy to help bro!
Once you go through the workout a few times you'll have a better understanding of the "feel" of the workout. 💪🏽
How about jump rope?
I personally wouldn’t suggest jump rope since it’s much harder to hold specific paces and every time you miss a jump and have to reset, it takes away from the benefit of doing 60 seconds of consistent work. 👍🏽
How fatueging compared to a heavy lifting or sparring session is this type of workout supposed to be?
Depends on how good of shape youre are in. If you have a poor level of fitness, you will be more tired after this workout compared to if you had a high level of fitness
Rowing machine?
I love the rowing machine!!
Do you compete?
Used to back in the day!
350 to 400 BPM??
350-400 watts on the fan bike 💪🏽
Thanks for a another great video.
Would you be interested in being a guest on my podcast? Offthecuffwithlucky here in Pittsburgh.
It’s about martial arts and human performance.
Thanks again! ☘️❤️☘️
Thank you so much!
For podcast inquiries, please send an email to my team at info@settlagestrength.com! 😎💪🏽
@ ok great thank you!
Yessir!
350 watts for 6 rounds is awesome 🫡
Andrew is a beast!! He did great in this workout!