Man, I don't think people realize how valuable this stuff is that you put out. Lesser folks might put this exact same thing into a program and charge people a lot of money for it.

Very useful video, thank you! 1:00 aerobic capacity 9:55 alactic capacity 14:26 lactic capacity

My last two fights (2015) as a professional MMA fighter I trained this way. I used a heart rate monitor to dictate my alactic capacity intervals and my aerobic capacity intervals. I basically pieced together my training as I had no money to pay a trainer and I felt like they wouldn't understand the energy demands of the sport to begin with. I'm glad you are sharing this information and I plan to help some of the younger fighters that I help coach with their conditioning programs and will be using the principals you outlined here. thanks again!

Wow, incredibly insightful. I wrestled in college 20 years ago. Training has become so much more scientific now. If only I knew then....

unbelievably good content chad ! Thanks so much

This is great, thank you. I took notes and im gonna use it to get ready for my upcoming competition.

Thanks for sharing this Chad ... really helpful!

Thanks for the Great video! big help understanding the periodisation leading into comp!

Really good video. I'm just now figuring out how I can program a routine with all this info.

Great presentation, put out a flyer. Thanks enjoyed this and will put this into action!

Great material. Thanks

What you are giving here in your bjj series is true Gem.... Respect and lots of appreciation for sharing such knowledge & information.

Great video with lots of 💎. Phil daru uses a lot of these methods too. Thank you Chad.

Thank you for this!

Amazing content, I am making notes from this. Thank you for all information you put here

Thanks for this content Chad. I been hitting the track 3-4 times a week to improve my cardio and I’m starting to feel beat up. Gonna implement this instead.

Great vid 👍

Such a valuable content. This is one of the most useful videos I've ever watched on KZfaq. Much appreciated man!!!

Great stuff

Great job. Glad I found your page.

Using your app and I love it!!

Great info and content. Thanks for explaining in full detail. Would you recommend lactic capacity 1-2x/week over the 5 week phase?

This is exactly what I wanted to apply for the next several months.

I bet he has the most killer top pressure side control lol

great information!

Excelente contenido

Watched this twice, took notes the second time. Gonna try it. Thank you.

Veeery good !!

Love this stuff. I been doing something close to this for my training leading up to starting BJJ and Krav Maga. Both on the same night. Glad i started early.

Fantastic content! Thank you!!!

I really wish I looked into this weeks or months ago. Prepping for British Open and another smaller comp the week after and while I'm using these principles and making good progress with my conditioning, I'm still trying to cram it into a couple of weeks and would have benefited way more by planning it out sooner. Just wondering how to get the most out of the last week or 2 of training so my conditioning is as good as it could be without fatiguing myself in those final days. Got 3 sparring days coming up where I'm gonna taper down from every round with a minute break at the start of the week to round on/round off. Any thoughts? 🤔

A question, at 14:55 seconds, I notice on the screen it's says . Alactic Capacity circuit but you mentioned its for Lactic Capacity training, it most likely a typo but just wanted to confirm with you. Thanks

Love your work Chad! Just a question for when you were discussing your weekly Aerobic Capacity training and alternating between High Intensity & Tempo training. By High Intensity were you referring to your typical weight training/strength work?

Great video but you should put a timecode based on your 3 parties plan.

Awesome content as always! 🤙How much time do you dedicate to Alactic Power development in terms of phases/ weeks? Thanks in advance!

Love this video. I always come back to it! Just wondering, when you say ‘incomplete rest’ for lactic capacity training do you mean that you won’t feel fully recovered before beginning the next circuit? I was somewhat confused by what this meant. Thanks.

I might have missed it but how many reps or how long should the alactic capacity circuit last?

Hi Chad, When do you do the alactic power exercises? How do you split alactic power, alactic capacity, lactic capacity and aerobic exercises with the weight lifting sessions. Which ones do you combine on a lifting day and which do you do on a separate day?

I bet this type of training has tons of application in football as well. Gonna incorporate some of these concepts with some athletes I train!

Great content! Just question those 3 phases we spend 3-4 weeks for each phase start as in order in video? And deload same exercises but with 50% effort or completely different exercises? Thank you

🎯 Key Takeaways for quick navigation: 00:42 🏋️‍♂️ *Developing three main energy systems for BJJ: aerobic capacity, a lactic capacity, and lactic capacity.* 01:08 🌬️ *Improved aerobic capacity enhances training duration, recovery, and overall quality in Jiu-Jitsu.* 03:11 🏃‍♂️ *Develop aerobic capacity with low-intensity steady-state cardio (60-70% max heart rate) or preferred method: tempo intervals.* 05:38 🔄 *Tempo intervals involve short bouts of aerobic exercise interspersed with low-level calisthenics to maintain interest and efficiency.* 08:54 💪 *Tempo intervals promote aerobic capacity and aid recovery between training sessions, making them suitable up to five times a week.* 10:31 ⚡ *A lactic capacity focuses on short, high-intensity bursts with the ability to repeat efforts, integrating special strength exercises.* 13:58 🏋️‍♂️ *A lactic capacity circuit example: kettlebell squat jumps, clapping push-ups, single-arm rows, and barbell twists, progressing weekly in sets.* 14:25 🔄 *A lactic capacity phase precedes competition, sustaining high-level efforts for extended durations (30-50 seconds) with incomplete rest.* 16:54 🔄 *Progress lactic capacity week by week, adjusting work-rest ratios based on fitness levels, and limit this phase to two to three weeks before competition.* Made with HARPA AI

Great job!! 🔝🔝🔝

so for phase 1 I should do 6-3 minute intervals to train oxidative energy system, phase 2 I would do 3-6 sec sec intervals with 10-20 sec of rest to train lactic energy system and phase 3 do 30-40 sec on with 20-30 sec of rest to train the alactic energy sytem.

Thanks Chad, great video. During the lactic capacity phase I'm doing five minute rounds because I'm a professional mma fighter. How many rounds should I be doing?

Awesome and very knowledgeable advice!!! I agree 💯 and will try it. And modify my training conditioning. Thank you! Oss

Your content about Streng&Conditioning for BJJ is the best

Great staff, and thanks for sharing! What is your recommendation for when and how to deload the lactic capacity before competition, for not Getting too fatigue to matches? Asking cause I did 1.5 deload from training which made me feel odd going from doing 120% and killer mindset to slow paced training. Big OSS!

If you want to calculate your maximum heart rate you need to subtract your age from 220 so if you 23 it is 220-23=197 so 197(bpm)would be your 100% it's okay tho if it a bit higher or lower then this but if it exceed your age by 20 bpm go check your doctor

Why do you jump from aerobic capacity to alactic power then to lactic capacity most people work from one end of the continuum to the other usually no?

You mentioned that 1. In the case of an athlete training for conditioning for such a sport as bjj we aren’t really looking to develop steady state style cardio and 2. That type of LISS training IS heavy on the joints (I experience this myself), would you say that LISS training should/could be completely opted out of the occasion or there IS some place for it to be benefitted from no matter how little place it has in whatever sport or style of training you indulge in?

Hey guys, Can someone please explain to me how to structure a program? I understand the phases and what not just don’t understand when to do them. For example, say were in an Alactic Capacity phase. Since aerobic capacity is always present, do I train the Alactic capacity workout on my high intensity days that I train Bjj as well, or simply replace 1-2 days from the aerobic capacity workout? Since I train Bjj 4 times per week, that leaves me with 3 days to play with. Do I just do 2 days alactic and 1 day aerobic or use 2 of my high intensity training days out of the 4 to do the alactic work and keep 3 aerobic days? Hope that’s not too confusing. Cheers and thanks in advanced.

How do I make sure my rpe stays the same at the same output level? Adjust the rest period?

Would Loaded Carries work for tempos Intervals? ei 45sec of farmers carries, 15sec off, 45sec low level calisthenics?

Needed this but my body is having trouble doing this shit and bjj .. sigh body tired baby!!!

In alactic capacity phase - what do you mean by deload between phases ? E.g. 6 sets / 8 sets / 10 sets - DELOAD ? That means I go back to week 1 (6 sets) ? Or rest week ? Still 10 sets but lower weights ? Thanks a lot in advance !!!

Hi, First ,thanks for the amazing content! Second, how many time per week (and how) would you do the Alactic and lactic capacity training?

In what frequency should you train the aerobic capacity?

So in these examples. Is the Lactic system the same as the phosphagen system And the Alactic system is the same as the Anaerobic system? As I've always known the 3 energy systems to be Aerobic, Phosphagen and Anaerobic. Or are these systems your using BJJ specific? I'm not very Au Fait with this area 😂

Would this type of programming work for MMA/other combat sports as well?

Can you do guard passing drills at full speed for 30 sec, then swap with your partner for 30 secs and so on (phase 3) and specific throws/takedowns for 6 reps (phase 2)?

If you are in a caloric defect for cutting for tournament, can you still be on your strength training program on app?

If you are not competing, do you think its better to just do the alactic capacity training instead of worrying about "peaking" with lactic capacity training? I want to get better at not gassing after repeated scrambles. I ride mountain bikes and keep a HR monitor on, and just work to keep my heart rate low (below 153) to get my aerobic training in.

For the lactic capacity training how many sets of each exercise should you be doing?

Can too much aerobic exercise be detrimental due to lowering your testosterone? If so, what's the upper limit for the duration I should train aerobically?

Can someone pls explain 7:27

decent road cyclists do regular 4 he workouts at 60 % HR....its the base of the building

People have to buy books to get this type of info and you're giving it away for free!?! That's baller stuff Chad!

Who needs bjj when you have big muscles :-) ☺

nice guy, uses numbers, but.... yea. Wouldn't follow any of it.

Bro talk less show more, enough with these videos you sit there and talk and talk and talk. Thank you.