MMACanada Strength And Conditioning Corner Brought To You By RJI Sport - Moving Isometrics – the Missing Link in Grappling Conditioning

In previous articles for mmacanada.net, I’ve examined the concept of sport-specific strength and conditioning training, and how it applies to the sport of mixed martial arts.  In this article, we will take a look at the sport of Brazilian jiu-jitsu, and how to select strength training exercises that are specific to this particular sport.

The basic principle of sport-specific training is that in order for the athlete to see actual benefits in their performance, his or her training needs to be matched as closely as possible to the actual physical demands of the sport.  In jiu-jitsu competition, athletes are constantly forced into situations where they are trying to either apply, or defend against, various different submission holds.  These holds present a unique challenge to the muscles of the trunk, core, as well as the upper and lower extremities.  Over the course of a typical match, athletes must frequently be able to maintain a forceful muscular contraction, while at the same time holding the body – or parts of it – in a particular position.  These types of held muscular contractions are known as isometric contractions – that is, a muscular contraction in which the muscle length does not change.

An example of a typical isometric contraction in Brazilian jiu-jitsu would be the application or a rear naked choke.  Various different muscle groups, in the chest, back and arms, must hold a forceful contraction in order to continue to apply enough pressure on the opponent’s arteries in the neck to cut off blood supply to the brain, forcing a submission.  If any of these muscles tire too early, the hold must be released and a chance to win the match will be lost.

The sport of Brazilian jiu-jitsu presents athletes with an even greater problem than simple isometric contractions, however.  Typically, an athlete may need to switch to a different position on the ground, or transition into different positions while applying different submissions in the process.  These types of transitional moves in jiu-jitsu are often used to set up an opponent for a particular finishing submission hold.  In a transitional move in jiu-jitsu, some muscles and joints will maintain an isometric contraction, while others will switch and move first, and then contract isometrically again.  These types of contractions are termed moving isometrics – that is, a muscular contraction in which a muscle’s length will first be held constant, then shorten / lengthen, and then be held constant again.

An example of a moving isometric contraction in jiu-jitsu competition would be starting off in an opponent’s full guard, and passing into side control.  In this type of movement, the muscles in the upper body are forced to contract almost maximally for a number of seconds during the guard pass – sometimes for over 1 minute – and then change their angle to redistribute force in a different way during the transition of positions into side control.  Following this change, the muscles must contract maximally again in order for the athlete to maintain the position and try to attempt a submission such as an arm bar or side choke.



Following is a sample jiu-jitsu specific workout involving moving isometrics for the lower body, upper body and core muscles.  Try this workout 2 days per week, for 4-6 weeks, gradually increasing the length of time for the holds by 10-15 seconds every 2 weeks.

1.    Isometric Sumo Squat:
-    Stand holding a 10lb. medicine ball overhead with arms straight
-    Squat down until your thighs are parallel to the ground, and hold this position for 10 seconds
-    As you push up and straighten your legs, pivot on the outside foot, turning your body to the inside, and continue to turn until when you stand up you are facing in the opposite direction
-    Repeat this sequence for 5-8 repetitions

2.    Isometric Moving Chin-Up:
-    Grab a chin-up bar with a wide pronated grip, keeping your hips up and knees bent at a 90 degree angle
-    Do one chin-up by pulling your body upwards until your chin is in line with the bar, and hold this position for 5 seconds
-    After the 5 second isometric period, keep your chin in line with the bar and slide your body slowly to one side, until one arm is close to your chin, then slowly slide all the way to the other side until your other arm is close to your chin
-    Perform 2 full slides both ways, then lower your body to the starting position
-    Repeat the sequence for 2-4 repetitions

3.    Isometric Jack-knife / V-sit:
-    lay on a mat, flat on your back, with arms stretched out overhead
-    slowly pull your upper body and lower body upwards and off the floor, keeping your arms and legs straight, until both your upper and lower body form 45 degree angles with the floor
-    hold this position for 5 seconds, then repeat for 4-5 repetitions

Richard Bucciarelli is the owner of RJI Sport, a company that provides sport-specific strength and conditioning training, as well as physiotherapy, massage therapy and other rehabilitative services.  RJI’s Rehabilitation and Fitness Centre is located at 2065 Finch ave. west in Toronto.  For more information, visit www.rjisport.com.

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