Strength Training for Jiu-Jitsu Part 1: An Overview of the Conjugate Method

Strength training and conditioning for jiu-jitsu needs to cover many different physical abilities as the sport requires many different physical abilities. A jiu-jitsu athlete must have high levels of aerobic and anaerobic conditioning, excellent mobility and flexibility, and have access to all velocities of strength from extremely fast velocities (explosive power and speed strength), to slow velocities (strength speed and absolute strength), to extremely slow and zero velocity (quasi-isometric and isometric strength).

What is the best way for a jiu-jitsu athlete to develop these abilities? The conjugate method as developed and popularized by the late Louie Simmons. Essentially, the conjugate method is a system of rotating special strengths exercises to keep an athlete at an extremely high level of preparedness year-round. It allows for the concurrent development of multiple physical abilities on a weekly basis, avoiding the need to implement linear training blocks where an athlete focuses on one specific physical ability for a certain period of weeks before moving on to another ultimately leading up to peaking for a competition.

In a linear training system an athlete will likely focus on muscle hypertrophy for a period of 2-4 weeks, then move on to a strength block for a period of 4-6 weeks, then move on to a power block for 2-4 weeks then move into a peaking phase before the competition.

In the conjugate method and athlete works multiple physical abilities in a weekly training cycle and constantly works to raise those abilities. This allows them to always be at or above 90% so that they are always at a 3-4 week peak and taper phase from a competition. This is great for jiu-jitsu athletes as they typically compete multiple times per year.

Conjugate periodization utilizes three methods. The maximal effort method, the dynamic effort method, and the repeated effort method. There is a fourth method we utilize as well called the submaximal effort method.

The maximal effort (ME) method is the lifting of very heavy weights at or above 90% of a 1-rep max. This method improves absolute strength by training the nervous system to recruit the most motor units in the muscles doing the work. This method makes the athlete very strong, but is very stressful on the nervous system.

The dynamic effort (DE) method is the lifting of submaximal weights with maximal speed. Essentially we are lifting lighter weights as fast as possible while maintaining good form and technique. Jumps and throws are sometimes incorporated as well and the dynamic effort method improves the muscles rate of force production, or how fast the athlete can recruit the motor units of the muscles doing the work. This method makes the athlete fast and powerful. Accommodating resistance (AR), usually in the form of attaching bands to the barbell for various lifts, is typically used as well. We will look at the specifics in a future article, but AR dramatically enhances an athlete's ability to produce force.

The repeated effort (RE) method is the lifting of submaximal weights so that the last repetitions of the set bring the athlete to, or very close to, failure. This method is great for muscle hypertrophy (making the muscles bigger) as well as isolating and strengthening weak muscles.

The submaximal effort (SE) method is lifting of submaximal weights without approaching failure. This is a good option for building strength without stressing the nervous system to the same degree as the ME method.

In addition to these methods for developing strength, aerobic and anaerobic conditioning and flexibility and mobility drills are implemented weekly as well.

We will break down the specifics of each method in their own future articles and talk about developing the training plan as well. This is where individualization is absolutely necessary as different individuals are at different levels of preparedness. A high level competitor in their mid-20s will have far different training needs than a recreational competitor in their mid-40s.

To help you visualize what a weekly training schedule utilizing the conjugate method looks like, I will close this article with my current training plan.

Sunday

11:00am - maximal or submaximal effort lower body, repeated effort accessory exercises for the lower body

Monday

6:30am - jiu-jitsu class

8:00am - aerobic or anaerobic conditioning

Tuesday

9:00am - maximal or submaximal effort upper body, repeated effort accessory exercises for the upper body

Wednesday

6:30am - jiu-jitsu class

8:00am - aerobic or anaerobic conditioning

Thursday

10am - dynamic effort lower and upper body, repeated effort exercises for lower and upper body 

Friday

2:30pm - aerobic or anaerobic conditioning

6pm - jiu-jitsu class

Saturday 

Off

I usually perform specific exercises for the neck, grip and core on my three main lifting days, or as extra workouts on non-lifting days as those exercises are easy to recover from. In addition I do some sort of mobility and/or flexibility almost daily. I find that planning my strength training on days I don't train jiu-jitsu is best for recovery purposes. 

Keep in mind, this is my current training program which reflects my level of preparedness and ability to recovery, and your individual needs may be much different from mine.

We will get into the specifics of conjugate training for jiu-jitsu in upcoming articles and until then train hard, but train smart!