RESUMO
BACKGROUND: The importance of strength in Brazilian jiu-jitsu (BJJ) has inspired several recommendations of resistance training (RT) in BJJ athletes, yet little is known about their responses to different RT approaches. Thus, we aimed to investigate volume, efficiency, and fatigue responses in two popular RT protocols. METHODS: In a randomized crossover design, 12 male BJJ athletes (mean age: 24.5±3.1 years; height: 175±5 cm; body mass: 77.1±12.9 kg; body fat: 14.3±5.7%; BMI: 24.8±3.0) completed two separate RT protocols consisting of the same exercises performed either as straight sets (TRAD) or alternating sets (AST) for three sets to failure with a previously established 10-repetition maximum (10RM) load. Maximal number of repetitions (MNR), training duration, volume load (VL), and training efficiency (TE = VL/time), rating of perceived exertion (RPE), and blood lactate concentration (LAC) were assessed in each protocol. RESULTS: MNR decreased steadily from first to last sets for all exercises, with no difference between protocols (P>0.05), resulting in the same VL. The shorter duration of AST resulted in increased TE (P<0.001), which was accompanied by higher RPE (P<0.001) and LAC (P<0.05), as well as higher session perceived load (P<0.01). CONCLUSIONS: Given the role of VL as a driver of RT adaptations, both approaches may be suitable for improvements in strength and hypertrophy. The distinct differences in duration and metabolic response should be considered when implementing RT alongside regular sport training.
Assuntos
Artes Marciais/fisiologia , Músculo Esquelético/metabolismo , Treinamento Resistido/métodos , Adulto , Estudos Cross-Over , Exercício Físico , Humanos , Ácido Láctico/sangue , Masculino , Fatores de Tempo , Adulto JovemRESUMO
BACKGROUND: Despite regularly engaging in high-intensity grappling, Brazilian jiu-jitsu (BJJ) athletes have a moderate maximal oxygen uptake (VÌO2max). The aim of this study was to evaluate the efficacy and feasibility of high-intensity aerobic interval training as an accessory to BJJ training for improvements in VÌO2max. METHODS: Twelve active male BJJ practitioners (age: 30.3±4.0 [SD] years; height: 183.0±5.3 cm; body mass: 82.7±8.3 kg; body fat: 11.9±3.8%) with 5.6±5.8 years of experience and a training volume of 9.9±4.6 hours·week-1 were randomly allocated to either a training group (TG) or control group (CG). The TG incorporated two high-intensity aerobic interval training sessions·week-1 comprising four 4-minute intervals at 85-95% of maximal heart rate (HRmax) separated by 3-minute active breaks at 70% of HRmax. RESULTS: After six weeks, the TG increased their VÌO2max by 8±3% (95% CI=3.84, 12.73; P=0.04; ES=0.64), from 52.7 to 56.8 mL·kg-1·min-1. This was accompanied by a 1±1% reduction in absolute body fat (95% CI=-0.13, -2.2; P=0.04; ES=0.64). No changes in VÌO2max (P=0.12) or body composition (P=0.34) were detected in the CG. CONCLUSIONS: These findings reveal compelling short-term effects of low-volume high-intensity aerobic interval training on VÌO2max and body composition in active BJJ athletes. There may be a ceiling effect in terms of developing VÌO2max in supine, intermittent grappling sports, making alternative approaches to aerobic conditioning particularly relevant for this athlete population.
Assuntos
Tecido Adiposo/metabolismo , Atletas/estatística & dados numéricos , Treinamento Intervalado de Alta Intensidade , Oxigênio/metabolismo , Adulto , Aerobiose , Composição Corporal , Brasil , Frequência Cardíaca , Humanos , Masculino , Artes Marciais , Consumo de OxigênioRESUMO
Øvretveit, K and Tøien, T. Maximal strength training improves strength performance in grapplers. J Strength Cond Res 32(12): 3326-3332, 2018-The aim of this study was to assess the short-term effects of maximal strength training (MST) as an accessory to grappling training on strength performance in competitive Brazilian Jiu-Jitsu (BJJ) athletes. Fourteen male BJJ athletes underwent measurements of 1 repetition maximum (1RM) in the squat and bench press, rate of force development (RFD) and peak force (PF) in the squat jump, countermovement jump (CMJ) height, and muscular endurance in pull-ups, sit-ups, and push-ups. After baseline measurements, subjects were randomly allocated to either an MST group or control group (CON). The MST intervention consisted of 4 × 4 repetitions at ≥ 85% of 1RM in the squat and bench press, and 4 sets of pull-ups to failure, performed 3× per week. Both groups were instructed to maintain their BJJ training and avoid additional strength training. Maximal strength training improved 1RM in the squat and bench press by 15 ± 9% (p = 0.02) and 11 ± 3% (p = 0.03), respectively, and CMJ height by 9 ± 7% (p = 0.04). Muscular endurance performance increased by 33 ± 33% in pull-ups (p = 0.03), 32 ± 12% in push-ups (p = 0.03), and 13 ± 13% in sit-ups (p = 0.03). Increases in RFD (35 ± 55%, p = 0.13) and PF (8 ± 9%, p = 0.09) did not reach significance. No improvements were apparent from BJJ training alone (p > 0.05). These findings suggest that MST is a potent approach to rapid improvements in maximal strength, power, and muscular endurance in active grapplers.
Assuntos
Artes Marciais , Força Muscular , Músculo Esquelético/fisiologia , Treinamento Resistido , Adulto , Atletas , Brasil , Humanos , Masculino , Resistência FísicaRESUMO
Øvretveit, K. Anthropometric and physiological characteristics of Brazilian jiu-jitsu athletes. J Strength Cond Res 32(4): 997-1004, 2018-The aim of this study was to describe anthropometric and physiological characteristics of Brazilian jiu-jitsu (BJJ) athletes. For this purpose, 42 male athletes were recruited from one of the largest BJJ academies in central Norway. The subjects were 32 ± 6 (SD) years old, 181.9 ± 7.2 cm tall, had a body mass (mb) of 85.7 ± 10.6 kg, and 5.5 ± 3.7 years of BJJ training experience. The subjects underwent segmental multifrequency bioelectrical impedance analysis of body composition (BIA), direct measurements of pulmonary function and maximal oxygen uptake (V[Combining Dot Above]O2max), assessments of 1-repetition maximum (1RM) in the parallel squat and paused bench press, and one set of pronated-grip pull-ups to muscular failure. The average body fat percentage (BF) was 12.9 ± 5.3%. The subjects achieved a V[Combining Dot Above]O2max of 50.6 ± 4.6 mL·kg·min. Absolute squat 1RM (113.2 ± 20.4 kg) was significantly higher than bench press 1RM (87.6 ± 16.5 kg) (p < 0.001). The mean number of pull-ups achieved was 9 ± 4. These characteristics were generally independent of rank, training experience, weekly training volume, competition volume, and style preference. Additional strength training was associated with improved bench press performance (p < 0.05). Beyond that, additional strength and/or conditioning training had no apparent relationship with any variable (p > 0.05). This study provides novel insight into the fitness levels of BJJ athletes. These findings indicate the degree of exercise response to BJJ training and are applicable in athlete assessment and exercise prescription in this population.