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!

Strength Training for BJJ: The Z-Press.

I use a lot of variety with pressing exercises for the jiu-jitsu athletes I work with, and the Z-Press is one of the staples.

While I think trying to mimic actual sporting patterns in the gym is a mistake, using exercises that strengthen muscles the way we use them is sport is important.

The Z-Press is a great way to strengthen upper body pressing muscles while simultaneously strengthening the trunk musculature the way it may be used in seated guard positions. 

Set a barbell on power rack pins below your chin, sit on the floor with the legs in front of the body, and press the bar off the pins to the overhead locked out position.

This static overcome by dynamic exercise builds tremendous strength from the bottom position due to the stretch shortening cycle being eliminated as the bar must rest fully on the pins every rep.

We will usually use the submaximal effort method performing around 75-85% of a 1 rep max for 3-5 sets x 3-5 reps or the repeated effort method by performing 3-4 sets x 8-15 reps for strength and muscular endurance/hypertrophy respectively. 

Developing Explosive Power for the MMA Fighter.

Jumping is one of the best ways to develop explosive power in the hips and legs for MMA fighters, and all athletes really.

For my athletes I like to have them build up to 40 jumps twice per week.

We perform all manners of jumps: box jumps, vertical jumps, broad jumps, jumps from the knees, single leg/double leg, bodyweight-only, using external resistance, etc.

Since MMA fighters required powerful hips and legs, one of our favorite variations is the kneeling broad jump combo demonstrated here by MMA fighter David Toranzo.

The athlete starts in the kneeling position, jumps to the feet, then immediately performs a broad jump.

We look for a very short amortization phase when transitioning from the kneeling jump to the broad jump.

This is a great variation for fighters since it is a horizontal jump and closing distance is a crucial aspect in the sport of mixed martial arts.

Start with 20 total reps and build to 40 total reps, in any set and rep scheme that you prefer, twice per week.

The Belt Squat Loaded Carry.

The loaded carry is already a great exercise for the jiu-jitsu athlete, but when performed in a belt squat machine is an even greater challenge. 

The belt squat allows for a load to be placed on the hips via the belt in addition to the implement being lifted and carried. 

The benefits are many, one of which is the therapeutic effect the belt squat has on the lumbar spine.

Due to the fact the belt is worn over the pelvic complex the load actually provides a mild form of decompression on the spine.

When walking in the belt squat, the quads/knees are worked to a great extent when walking behind the pulley hole on the deck, and the glutes and hamstrings when walking forward of it.

In addition you can do a tremendous amount of work on the legs (multiply the number of steps taken by the weight used) and it is very easy to recover from since you are not stressing the legs to the extent you would by doing deep squats or split squats. 

When performing the loaded carry in the belt squat (the heavy bag bear hug pictured here is a favorite of mine for grapplers) the general rule of thumb is to do heavier weight for shorter durations of 1-3 minute sets and lighter weights for longer durations, usually 5+ minutes.

Our initial target is to use a weight equal to your bodyweight for 5 minute sets then progress from there.

These can be used as a finisher by performing one all out set at the end of a strength training session, or a stand alone workout by performing multiple sets in the same session, a favorite being 5 x 5:00 rounds with 1:00 rest between rounds.

If you participate in combative sports the belt squat should be a staple in your strength and conditioning training!

The Death of Super Squats?

Today started out just like every other day since we've been on our stay at home order due to the Covid-19 pandemic. I sat down with my morning dose of cold brew coffee and started thumbing through my news feed trying to sift through all the bullshit articles to try to find some actual real news updates, but stumbled upon an article on building muscle using the 20 rep squat program.

After reading the article it was obvious that the author was putting his own twist on the program to "WOD it up" and in doing so was drifting away from what was actually written by Randall Strossen in his classic text from 1989, "Super Squats".

The ORIGINAL 20 Rep Squat Program.

In a nutshell Mr. Strossen's program recommends performing three weekly workouts, all of which begin with a set of 20 reps in the squat. Interestingly this article recommends four workouts per week and two of the days are back to back, which will interfere with the lifter's recovery. This makes me doubt the author has actually performed Mr. Strossen's program himself. Now the key to selecting the appropriate load is to use something you can get a comfortable set of 10 reps with on day 1 and making yourself get 20 reps with it. Whatever it takes, you do not rack the bar until you've completed the 20th rep. This is where the term "breathing squats" originated, in order to get all 20 reps the last half of the set is usually done in the following manner, one rep followed by a few deep breaths. It is brutal. Then you add 5lbs per workout. A little quick math shows that three weekly workouts over six weeks will have you squatting 90lbs more than you did on day 1 for your 20 rep set. 

You follow your 20 rep squat set with a set of 20 dumbbell pullovers, a classic exercise recommended for expanding the rib cage, then an upper body press and an upper body pull exercise. This isn't the time to focus on driving up your 1 rep max in the bench press, let alone your Olympic lifts as recommended by the article I read. The upper body work should be performed as maintenance as the goal is to put everything your have into your squat set. A couple of sets of abdominal work and you're done. Go eat and rest.

This program is not meant to be repeated throughout the year. It is meant to be a six week "punch in the face" for those looking to gain muscle mass, fast. The other key to this program is rest and recovery. You have to slam calories and not engage in other activities that interfere with your ability to recover. This program is about building muscle mass. If you are worried about your six-pack or improving your wall-ball accuracy, this isn't for you.

While there are no rules in training, and anyone is free to train any way they prefer, it is disturbing too see the classics being bastardized. Perhaps I am a curmudgeon, but to see the modern day fitness industry talking about 20 rep squats and making documentaries on stone lifting without tipping a hat to Randy Strossen, Steve Jeck, or Peter Martin pisses me off.

That is one of the things that makes me sad about the current state of the strength world, so many young lifters do not know the history of their sport, or worse, the names of the people associated with it.

If you are interested in the real 20 rep squat program, I strongly encourage you to visit ironmind.com and grab a copy of Mr. Strossen's book, a book that Steve Jeck suggested should include the warning of "for mad men only!"

Home Gym Essentials.

One thing I have realized in the short time the coronavirus has been an issue is the effect it is having on the strength training and fitness industry. With more and more gyms and training centers shutting down temporarily, more people are looking for a way to get their training done at home.

My basement gym circa 2007!

One of my clients in my online coaching program, currently living in NY, got to the gym Monday morning for his squat training session only to find the place empty and closed sign in the window. He just placed an order with Rogue for some gear for the basement.

After leaving work the other night (fortunately I am still able to keep the doors of my private training center open) I passed by Dicks Sporting Goods and saw three SUVs out front with people loading treadmills and other gear into them. I also heard from a reliable source that Peloton sales are doing very well.

I've always thought having some basic equipment at home was a good idea in the event that you can't get to the gym.

For around $1,000 you can get set up with enough basic equipment that will provide you with everything you need to not only weather the coronavirus storm, but allow you to permanently cancel that gym membership.

Here is a list I put together of gym equipment I found with a 10 minute Amazon search that will more than handle anything you will be able to throw at it. There is no need to pay top dollar for the big name manufacturers like Rogue, unless of course you want to. Don't get me wrong, all the equipment I have in my gym is from Westside Barbell, Elite Fitness Systems, Rogue Fitness, Legend Fitness and Promaxima MFG, but my gym is my full time business. I have to have durable equipment that can take a beating from some damn strong lifters and athletes. But for those of us who aren't training for the World's Strongest Man contest, the equipment I found on Amazon will more than suffice for a solid basement or garage gym.

Keep in mind, this was just a quick 10 minute search on Amazon, you can likely find even better deals searching places like Facebook Market Place, Craigslist, and consignment shops in your area.

The Essentials: $665-$970

Power Rack: $275-$500

The power rack is the cornerstone of any good strength program. Make sure to get one that has a pull-up bar and if you are lucky a dip attachment. I found many models that have these options that were all rated to 1,000 lbs or more. Power racks allow you to do squats, bench presses, rack presses and deadlifts, military presses, rows, pull ups, dips, arm work, and more. In addition they have spotter pins to ensure your safety when training alone.

Olympic Bar and Weight Set: $240

A barbell and weight set is a must have as this is what you will be lifting. I found a decent set with standard 7' barbell and plates that allow for up to 300 lbs. As you get stronger you will need to add pairs of 45 lb plates to accommodate your strength gains, and currently I have found most used plates to run about $0.75 per pound. Look on places like Facebook marketplace, Craigslist and consignment shops and you will likely find even better deals on weights. All you need to make up every possible increment of 5 lbs is a pair each of 2.5 lbs, 10 lbs, 25 lbs, 45lbs, and 2 pairs of 5 lbs plates. Again, as you get stronger you will just need to keep adding pairs of 45 lbs to accommodate for your progress.

Flat or Adjustable Bench: $100-$180

The adjustable will give you more options but plan to spend between $100 and $180 depending on which you choose.

Horse Stall Mats: $50

Horse stall mats will be needed for flooring. This will allow you to do deadlifts and protect the garage or basement floor in the event of dropped weights. You should be able to find two 4' wide x 6' long x 1/2" thick mats for around $25 each.

The extras: $164-$267

Kettlebells: $48-$116

Kettlebells are a great addition, particularly to add some conditioning exercises that are great for circuit training as well as strengthening generally weak areas like the low back, shoulders and grip. I found a 16kg kettlebell for $48 and a 24kg for $68.

Dragging Sled: $70-$100

Sleds are great for conditioning work and with an upper body strap will allow you to do any upper body or lower body strength exercise that can be performed with dumbbells or cables all while providing cardiovascular conditioning.

Loadable Dumbbell Handles: $36

A pair of loadable dumbbell handles will greatly increase the variety of your training. For $36 you can get a pair that will hold the same plates you will use on the Olympic bar as the collars are the same size. You will likely want to add multiple 2.5, 5 and 10 pound plates to give you more options for the dumbbells, but spending around $0.75 per pound or less is far better than shelling out $1,000 or more for a full dumbbell rack!

Jump Rope: $10-$15

An old school conditioning tool that provides and incredible bang for the buck. Jumping rope is a great way to train the cardiovascular system and build coordination simultaneously. There is a reason they are a staple in a boxer's training program.

There you have it, for $829 to $1237 you can have all the equipment you need to wait out the coronavirus quarantine and when the dust settles you will probable be loving the home gym so much you won't go back to the big box gym ever!

If you have any questions about setting up a home gym or are interested in any of my program design or consultation programs to help you set up a home-based training plan, email me at scott@eptsgym.com.

Stay Strong AND Healthy!
-Scott

Interview With Professional Powerlifter Cosette Neely.

Think vegans can't be strong? Think again! In this interview I chat with Cosette Neely. Cosette is a professional powerlifter who fuels her training with a plant-based vegan diet. She recently took 2nd place in the WPO Super Finals where she broke the all-time world record in the bench press.

Photo by Jessica Wiggins Photography.

Scott Shetler: Thank you for taking the time to do this interview! Please tell my readers a little bit about yourself and your background.

Cosette Neely: I was born in the Philippines and moved to California when I was five years old, where I spent most of my life. After I finished graduate school, I married my high school sweetheart. We’ve moved around a bit since due to his military service. We got out of active duty military in 2014 and moved back to our hometown of Monterey, California. We relocated to Ohio in January, 2019 with our two sons. I work as a behavior specialist where I help children with behavior challenges, mostly children with Autism Spectrum Disorder.

Photo by Jessica Wiggins Photography.

SS: How did you become interested in powerlifting?

CN: My husband got me into lifting weights after high school, but he didn’t get me to start lifting heavy until I was in college. My first meet was when I was 23 years old, 18 years ago. I set a federation world record for the bench press at this meet as a junior, and was bitten by the bug instantly.

SS: Have you always competed in equipped powerlifting?

CN: I started powerlifting equipped from the beginning and have never competed raw. There wasn’t really an emphasis on raw vs. gear then. You could compete raw, but most were competing in gear. I’ve always entered multi-ply in competition, even when I used single-ply bench shirts.

SS: What gear do you use and how do you cycle it into your training?

CN: I’ve used several different brands of gear throughout the years. After competitions, I usually don’t get back into gear for a couple of weeks. When I get back into gear, I generally wear briefs for squat and deadlift. Since I am a geared competitor, I feel it is important to train in gear regularly. However, I work in raw training into my cycles as I also believe a strong raw base is important. As I get closer to a meet, I start to wear my bench shirt, deadlift suit, and squat suit more often.

SS: What are your best competition lifts and total at the various weight classes you have competed in?

CN: In the 97lbs. class, my best lifts in competition are 225.9lbs. squat, 220.4lbs. bench, 259lbs. deadlift, and 705.4lbs. total. In the 105 lbs. class, my best lifts in competition are 457.4lbs. squat, 319.6lbs. bench, 370lbs. deadlift, and 1124.3lbs. total. I was the first in the 105 weight class to bench over 300 lbs. and I hold the all time (all federations) world record for equipped bench press for my weight class. This is a triple bodyweight bench, which only 7 other women in history have done in all weight classes. I also hold the all time world record for total for the 105 weight class.

Photo by Jessica Wiggins Photography.

SS: What does your training look like? Do you have a specific coach you train with or specific training program you follow?

CN: My training follows the Westside conjugate template created by Louie Simmons. This means that I have two upper days, and two lower days per week, which consists of a dynamic effort day and a maximal effort day. My husband, Dayan Neely, has always written my programs and coached me. Since we joined Sweatt Shop earlier this year, I’ve started following Shane Sweatt’s programming and have been receiving guidance from Shane as well as Laura Phelps. However, Dayan still coaches me every day and oversees my bench program as I get closer to meets.

SS: What is your favorite lift and why?

CN: The bench press will always be my favorite lift. When I started competing, I started as a bench only competitor. Therefore, I have spent a lot more time training my bench press, so, naturally, it is my best lift.

SS: What lift is the most challenging for you to progress in and why?

CN: Even though the squat has always scared me the most, the strength in my deadlift has lagged behind my other two lifts. Most people would think that my stature is beneficial to this lift, but I have found it more of a challenge. Also, wearing equipment can be very antagonistic for pulling.

Photo by Jessica Wiggins Photography.

SS: Congratulations on your 2nd place finish at the WPO Super Finals and world record bench press! It was amazing to see professional powerlifting on ESPN. Overall, what are your thoughts on the event?

CN: Thank you! I think this year’s Super Finals was run incredibly well. It is a big step in the right direction for powerlifting and draws a lot of positive attention and new understanding and respect for geared lifting.

SS: What are your thoughts on the sport of powerlifting as it is now?

CN: I loved powerlifting when I started and I love it now. Sure, some things have changed, but I still see the pureness that reeled me in in the first place. Weights are being pushed past limits many thought were impossible 10 to 20 years ago and that’s amazing. Yet, there are some records that still stand, which is equally impressive.

SS: When did you become vegan and why?

CN: I became vegan 6 years ago. It was a decision that I had thought about for years, so it was not a spur of the moment idea. I can’t recall what finally pushed me to make the choice, but I can tell you the simplest reason for my choice: if you can do less harm in this world, why wouldn’t you?

SS: What are some of the things you noticed after switching to a vegan diet?

CN: When I became vegan, I was on my second hiatus from powerlifting, each hiatus being for my two children. There were many changes in my life around the same time, so I cannot honestly say that I noticed any changes to my health in any way that I can attribute directly to my change in diet. I was quite healthy before going vegan according all my physicals and blood work. That didn’t change. Once I started training again a year later, my recovery and overall health was at least as good as it was before the hiatus, and at an older age.

SS: What does your normal diet look like? What are your favorite foods for meet day and is nutrition difficult at all when you are travelling to compete in meets?

CN: Actually, I still experiment with my food. I’ve gone through phases where I made a lot of shakes, paid for meal prep, used vegan meat replacements, did away with meat replacements, and changed my ratios of macronutrients. I think as long as I’m not eating a lot of “vegan junk food” and my training is consistent, I’m always happy with my results. Nutrition is always more difficult when traveling, but I’ve traveled for most meets I’ve done in my life, so I’ve gotten used to it. My favorite meet day food is vegan pizza.

SS: What are some of the biggest misconceptions about plant-based nutrition and being a high level strength athlete?

CN: I think the biggest misconception is that it can’t be done: you cannot be a high level strength athlete without eating animals and animal products. However, I have not had any issues gaining strength in the past 6 years.

SS: Have you received any concerns from coaches or training partners about your diet? On the flip-side, has it sparked any interest or made people consider eating plant-based?

CN: I have been lucky in that people don’t tend to challenge my choices in lifestyle or diet. Some of my coaches, including my husband, have found it a challenge in figuring out my caloric needs and how to disperse my macronutrients. However, there has never been negativity or debate about my diet. At this age, I am fairly confident and sure in who I am and what I do and I think most people respect that. In fact, I have had people approach me interested in eating plant-based.

Photo by Jessica Wiggins Photography.

SS: What are your plans for powerlifting in the future?

CN: As long as my body will let me, I have no plans on stopping or slowing down in the near future. I am always looking to improve all of my lifts in terms of strength as well as technique. My next meet will be the WPO Semi-finals at the Arnold Classic in March.

SS: Do you have any final thoughts or comments you’d like to share with our readers?

CN: While I haven't been vegan my entire life, I've been vegan since I got back into training. I'm stronger than I've ever been. That's not me saying that I'm strong because I'm vegan. All I'm saying is that it can be done. I'm proof of that.

SS: Thanks again for doing this interview! If people are interested in learning more about you, or following your powerlifting career where should they go?

CN: Thank you so much for the interest! Currently, I am most active on Instagram, but also have a Facebook page. Both are called cosetteneelypowerlifting.