I have been training with kettlebells. Last week I started
Pavels Progarm Minumum. Kettlebell swings one workout, the
next workout, turkish getups. Next day rest. Repeat the
sequence all over again.
My friend is following more of a barbell powerlifting routine.
Squats, deadlifts 5 x 5 scheme.
Saulo Ribeiro, “If you use strength you get tired.
When you get tired, you die”.
So, what is strength? I would say strength is the ability
to use you muscles to lift or move something. You are considered
strong if you can lift something heavy.
Power, I think, is the ability to apply your strength in a quick
or athletic fashion. For example, A football player is powerful.
Strong and fast. For example, when you see Adrian Peterson run,
you would say that guy is powerful.
So, strength and power are related. You can not have power without
strength. If you moved quickly, but had no power, then you
would simply be sprinting running sort of. If Adrian Peterson did
not have power, as soon as he hit the line, he would fall back or be haulted.
A big thing in football, is yards afetr the catch. In many instances,
this requires power. Breaking thru a tackle requires power.
So, using strength is no good for jiu jitsu. I think, because you only
have a finite amount of it and if you are using it, you will gas out
quickly. But, I think power is something different.
Using your strength in a powerful way. Quickly. Over a short period
of time. I think, this might be OK with jiu jitsu. The reason, in a
short strength burst, you have many more of them in a roll as compared
to just using, lets ay, one long strength. Also, with power, you
can conserve strength and maybe even build it back up. Power. Stop.
Relaxe. When you need to Power up. Relaxe. ….
For example, I think when you pass a guard, you may use power. A quick
burst to get the knee slide pass or x pass. Or, how about defending
side control? Connect your knee to your elbow with power, run away,
regain guard and relaxe. If you used strength to defend side control,
you get knee to elbow, move slowly powerful with run away and guess what,
the opponent is able to avoid being put in the guard. Now, you are tired
and discouraged. Just my opinion and experiences.
I used to train 2x a week with a HIT stle workout. Lifting the weights
slowly to muscular failure. I wanted to be strong. I wanted my jiu jitsu
to be strong. Boy what a mistake.
What I wanted, was to be powerful. Be able to apply my strength briefly in
an athletic and brief fashion. I think, this slow way of lifting weights,
is counter productive to trying to become powerful. I even think, this
barbell/powerlifting routines can also be counter productive to generating
power. I think a powerlifting routine, ie deadlifts/squats, are done
in a slow and controlled manner to generate strength, not power.
I think, you need to be very careful when training for power. Olympic
Lifting (cleand, presses, jerks) are all about power. But, they require
lots of training and technique. I only have a finite time to train and
if I trained the Olympic lifts, then I would not have time to train
in jiu jitsu. And, without putting in adequat time to the proper
form of these olympic lifts, I believe you will be heading down a path
of injuries. Lots of shoulder injuries. Back injuries. ….
I have really found Pavels Progam Minimum great for training power and
strength. One day, two handed kettlebell swings. I feel, that two
handed kettlebell swings are a safe way to practcie power. Just hold
on with two hands and use simple form to swing it. No fancy movements.
No swinging over your head with one arm, risking shoulder injuries.
The other workout, turkish gets. Performed in a slow and controlled
manner. Lay your back flat on the ground. Press the kettlebell up
with one arm, then manage to get to standing. Then, reverse the whole
process and get back on the ground. This is the strength component. I
do feel this is a little more risky for shoulder injury than the two handed
swings, so you must go slow, forget about doing a high number of reps
with them, concentrate on form, be patient and use a KB weight that
is reasonable for you to handle.
To round out my conditioning, which I really don’t need to do since the KB’s
are challending in themselves, I do 4 min. of battle ropes. I bought
these things before I started Program Minimum, and I am determined to get
my monies worth. They are fun to do. Good cardio finisher.
With all of this said, any physical activity that you enjoy you should do.
If you like slow and controlled lifting, great. Running, great.
Relaxing on the couch and watching a movie, that is kewl too.
Jiu Jitsu is for everyone — GM Helio Gracie. Jiu Jitsu could be your workout
and you do not need to do any other physical training.