Off-Mat Conditioning: The Existential Side
Grappling is perhaps the most complete form of exercise available. In terms of synthesizing strength, balance, endurance, and flexibility, you could do nothing other than grapple every day and find yourself in phenomenal condition. Indeed, ancient Roman gymnasiums often had little more than a sandy expanse where visitors would simply grapple with one another, and the exchange had nothing to do with combative arts. It was purely for exercise. Opponents were the original free weights and stairclimbers.
Today, there’s an overwhelming array of supplemental training options, from plyometrics to kettlebells, Olympic lifts to interval sprints. Understandably, plenty of BJJ players leave the mat and don’t give these diversions a second thought. A good warm up, some technical training, and six rounds of sparring is a tremendous workout. Do that three or four times a week, and you’ll get in shape fast (provided you’re not tag-teaming malt liquor and McNuggets during downtime).
A strange thing happens as you continue training jiu jitsu, however. As your overall fitness level increases, your energy level and interest in other activities starts to climb. After a year on the mat, I ran my first marathon. A year or so later, I discovered Pavel’s deadlift/side-press combo (welcome relief from the years of “Muscle Beach” lifting I’d done since high school). Not long after came kettlebells, and my latest fixation, Anusara yoga. Just a couple years shy of 40, I figure staying flexible is now as imperative as strength and endurance. I’m accepting the reality one painstaking increment at a time.
I have jiu jitsu to thank for all of these pursuits, because my motivation in every case was: “This will help me on the mat.” Again, nothing can replace time on the mat and expert instruction. And my first objective is always to boost both. But if you let it, jiu jitsu will show you all these other ways to train, whether you load a pack for a daylong hike or knock heads on a rugby pitch, you’re going to find a way to link it back to the mat. There’s one member of our team who plays on a co-ed kickball league, fer crissakes, and I’ll bet a yard that as he’s rounding the bases, he’s thinking: “This sprint is good for my game.”
Of course, any new jiu jitsu student will repeatedly hear that this game is not about raw athleticism, and I couldn’t agree more. Technique will always be paramount. If you’re a potbellied chainsmoker and your technique is flawless, you’ll beat even the strongest, best-conditioned knucklehead. So, don’t find off-mat activities if your motivation is to muscle someone around, or be able to hold your breath for five minutes (won’t make a difference anyway - they’re blood chokes, remember).
Instead, let off-mat activities find you. Again, it’s not about raw athleticism. Instead, think of it as refined athleticism. Jiu jitsu is a refined pursuit. Stay in it long enough, and it transcends sport. It becomes part of who you are, not just something you do. The other activities you pick up will become part of that mix, and you’ll always have jiu jitsu to thank.
By Jay