Many different BJJ schools across the globe have different ideas about how to warm up for class. Warm ups may range from very hard conditioning sessions all the way to “OK guys, just warm yourselves up”. Usually, the hard warm up schools tend to be very competition oriented and see every part of class as an option to wanted to ensure that the competitors are in peak condition.
Warm up – the issues
The majority of students however, just don’t want to spend class time doing calisthenics, due to a few major reasons:
1) Many advanced students and/or competitors do their own conditioning sessions separate from BJJ class and consider the push-ups, burpees and jumping jacks a waste of precious class time and energy. If you have ever done kettlebells or lifted weights the day before class, you really don’t need to do 100 push-ups in class. Actually it might even be detrimental to your performance if you part take in strength and conditioning on other days.
2) A lot of MMA gyms have BJJ classes as part fo their curriculum but the fact of the situation is that the fighters are already getting a TON of training each week. MMA fighters are also doing boxing or Muay Thai, wrestling and very likely separate conditioning sessions in addition to BJJ. They don’t need to be doing pushups and squats by the hundreds in BJJ. They come to BJJ class to…well….learn BJJ.
3) It turns off the hobbyist / recreational student. At the end of a work day, the appeal of stretching out on the couch with a couple of episodes of their favorite series and pizza instead of dragging to BJJ class is tremendously appealing. And the thought of a tough warm-up can be the difference between going to class and choosing the couch option. The younger dudes who live for BJJ are enthusiastic about hard warm-ups, but the average student would rather get a light sweat going and learn actual BJJ.
A moderate warm-up that is focused on BJJ specific movements or drills is the most productive option. Fundamental ground movements like shrimps and bridges are much more applicable to building the skills students need. Drilling some guard passes or triangles are also a great way to use the warm-up time to actually improve your jiu-jitsu. And the benefits apply as much to the competitor as well as the recreational student. It also allows for the whole class to warm up together while enabling those that want the grind to up the intensity doing the same things as those that just came to round off a difficult work day. What will benefit your skill development more? Jumping jacks or doing 20 repetitions of the Toreando guard pass?
On the point of nervous system overload, learning a skill requiring complex motor movement (like an a spider guard sweep to triangle combination) is best done when the student is warmed up but not exhausted.
Do you learn better when you have energy or when you are fatigued from running and jumping around the mat? I know I prefer not to be panting when i get to the technical part of class.
Source by : http://www.bjj-usa.com/
Featured picture courtesy of New delhi, India’s Crosstrain Fight Club