Also...If you do BJJ, I'm sure you've had your fair share of bumps and bruises... Look into PRP therapy... It will help you heal without needing surgery.
Brazilian Jiu Jitsu is an endurance sport when it comes to training, much like the marathon runner or a cyclist. A BJJ tournament will tax an athlete as they will need to have the ability to fight several times and each individual match will have periods of high intensity sprinting. So fighters need to train their body to handle both areas of energy output and thus need to consume calories to fuel such activity. A serious BJJ fighter will train as much as any runner. A two hour long class can burn a tremendous amount of calories. The fact is that an athlete who is putting in long sessions at the gym may burn several thousand kcals a day. Look at U.S. Olympic swimmer Michael Phelps and his training diet as an example. To meet the potential needs of an athlete will require huge amounts of nutritional planning to meet their dietary goals. This may not always fit into an athletes schedule, but will be necessary to ensure adequate stores of energy for the next day’s training. Sometimes eating can be one of the more difficult aspects of an athletes trainng regime and certainly one of the more confusing undertakings. The key to fitting in calories on a tight schedule is to have many small nutrient dense snacks that are high in calories spaced throughout the day. To determine the best amount of calories to consume, you need to get an idea of how many calories you burn. Below is a table with estimates on calories burned per hour per pound of body weight for various activities common in BJJ training. Considering the importance that Jiu Jitsu fighters place on maintaining weight for competition this is an area that fighters need to research heavily. Keep in mind that each individual is unique and burns varying amounts based on age, metabolism, goals, time of day training, weight, training partners etc...etc... This is simply a guide to give you a general idea.
Type
of Activity
|
Calories
burned per hour
per pound
of body weight
|
Aerobics
|
2.95
|
Basketball
(shooting around)
|
2.75
|
Boxing
(Bag Work)
|
2.72
|
Boxing (Sparring)
|
4.07
|
Brazilian
Jiu Jitsu (light)
|
3.25
|
Brazilian
Jiu Jitsu (Intense)
|
4.87
|
Brazilian
Jiu Jitsu (competition)
|
Close to 300-500 calories/hr in 5
mins Pace cannot be
maintained for an entire hour
|
Calisthenics
(push ups, sit ups etc)
|
2.43
|
Circuit
training
|
3.63
|
Cycling (
med pace)
|
3.60
|
Jump rope
(medium)
|
4.54
|
Jump rope
(fast)
|
5.44
|
Kick
Boxing
|
4.54
|
Rowing
machine (light)
|
3.17
|
Running
(fast mile)
|
8.17
|
Running
(Jog)
|
4.54
|
Running
Stairs
|
6.80
|
Stairmaster
machine
|
4.08
|
Stretching
(Yoga) light
|
1.81
|
Swimming
(med pace)
|
3.90
|
Weight
lifting (light)
|
1.36
|
Weight
lifting (intense)
|
2.72
|
Wrestling
(light practice)
|
3.98
|
Wrestling
(competition)
|
Close to 300-500/hr calories in 5 mins Pace cannot be
maintained for an entire hour
|
To determine your approximate calories burned, you need to multiply the
number of calories burned per hour by your body weight. If you go to a typical
BJJ class, you may undergo a training routine similar to this.
5
minutes of stretching
10
minutes of calisthenics
15
minutes of techniques
30
minutes of rolling
At 175 pounds the following equations would work for me.
Take the Calories burned per hour per pound of body weight value.
Multiply that by your body weight in pounds. Divide that by 60 minutes and you
are left with how many calories you burn each minute at your given weight.
Multiply that by the number of minutes you engage in that activity. That will
give you your calories burned.
Stretching (1.81 x 175lbs) ÷ 60 mins x 5 mins = 26 calories for 5 minutes
Calisthenics (2.43 x 175lbs) ÷ 60 mins
x 10 mins= 79 calories for 10 minutes
BJJ technique (3.25 x 175lbs) ÷ 60 mins x
15 mins= 142 calories for 15 minutes
Rolling (4.87
x 175lbs) ÷ 60 mins x 30 mins= 426
calories for 30 minutes
26 + 79 + 142 + 426 = 706 total calories
Add another ½ hour for training/sparring and that number is up to 1132
calories.
How much extra work done in a day varies based on lifestyle. But when you
adjust this formula to meet the individual needs and goals of Jiu Jitsu
students, there is a great variation among all levels of athlete concerning
their diets and required caloric intake. You will obviously not burn as many
calories if you are not working very hard and simply watching a class. Perhaps
you are going really hard the entire time, doing lots of take downs and drills
and will burn more calories. It is up to the coach and athlete to stay
motivated and maintain a good workout effort and pace designed to meet the
training goals for the best results in their practices to make progress in BJJ.
Tim Buce IBJJF Black Belt middleWeight World Championships 2012
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This is awesome! Thanks for the info...I never knew how many calories I went through but now i can figure it out
ReplyDeleteIs getting choked aerobic or anaerobic?
ReplyDeleteQuintessentially anaerobic.
Delete"Close to 300-500 calories/hr in 5 mins Pace cannot be maintained for an entire hour" <- I do not understand. why "/ hr" (hour) and 5 min so 1 hr or 5 min. Could you please explain. BTW very useful article!. Thanks.
ReplyDeleteSorry, I understand :) 300 - 500 / heart rate. Good Job. I have waited for such an article for a long time :) awesome!
ReplyDeleteYet, I don't understand 300 - (500 / hr). HR has almost no influence. by HR=100 the result is 295 and by HR=200 the result is 297,5.
ReplyDeleteKeeping track of what you eat may help you lose weight faster
ReplyDeleteThis comment has been removed by a blog administrator.
ReplyDeleteGracie Diet ftw
ReplyDeleteWhy would the comp number be smaller than the intense roll?
ReplyDeletePretty sure they are saying in 5 minutes you may burn 300-500 calories during intense struggle. This would mean you are burning anywhere from 3600 calories-6000 calories/hour.
DeleteTrue or not.? I do not know
It's the same concept with sprinting. The expenditure of calories that you would exert over the course of a quarter-mile cannot be sustained over the course of a marathon. It's pretty easy to calculate calories expended by taking a look online at various resources as to the average calories burned per activity. It's pretty easy to calculate calories expended by taking a look online at various resources as to the average calories burned per activity figure out what your class consists of in terms of warm-up activities and the degree of intensity you exert working out. You'll be able to come up with a pretty good ballpark figure for how many calories you can burn doing BJJ
ReplyDeleteThis comment has been removed by a blog administrator.
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ReplyDeleteTwo summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
ReplyDeleteRachel did some TT workouts while filming a movie up here in Toronto.
That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"
********
Here's my answer...
I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.
If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.
As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.
Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.
We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.
On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.
Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.
Wall Squat
Kneeling Pushup
Beginner Inverted Bodyweight Row
Step-up
Stability Ball Leg Curl
Mountain Climber
After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.
So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.
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"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
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do my first chin-up. Thanks Craig!"
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"I have been in love with Turbulence Training ever since I started.
I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
10.8% body fat."
Nick Walters, New York, NY
Hi
ReplyDeleteI understand the whole calorie thing. I would like to find out what would be my average or estimate amount of steps I do during a training of 1 hour and 30 mins. I would really like to add it into my Fitbit tracking but since I don't wear it during class I have to enter the activity manually.
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