Anaerobic Testing for Brazilian Jiu Jitsu
In the previous post we discuss factors that comprise to aerobic capacity and then we looked at what tests are available to measure aerobic capacity. Now, let’s turn our attention to BJJ specific metabolic demands and a performance test to measure anaerobic capacity.
Anaerobic capacity can be thought of as the work capacity of muscle without the presence of oxygen. This system is generally limited to higher intensity, shorter duration work (<2 minutes), and requires rest to replenish energy stores. An athletes anaerobic capacity is determined by the presence of Type II muscle fibers (muscle trained to work in the absence of oxygen), hormones, neurological stimulus, and efficiency clearing metabolic waste. Blood lactate is an indicator that muscles are producing work via anaerobic metabolism.
Studies of competitors at BJJ tournaments demonstrate RPEs about 13-17 (hard to very hard), HR ranging between 148-182 and blood lactate between 4.8-11.3. This shows that BJJ is a highly aerobic sport with a heavy reliance on anaerobic metabolism.
Previous research on the work:rest ratio in BJJ places it at about 6:1. This means that for every 6 seconds of activity, there is 1 second of active rest (maintaining, not advancing a position). While this may provide an average “baseline”, it may not be specific to every athletes style.
In this BJJ anaerobic assessment, the athletes are to perform a butter fly sweep (sitting on the mat, feet placed between the partners groin, hands clasped behind their back; the athlete being assessed then rocks back, elevating the partner before returning to the starting position) for 1 minute straight and a 45 second rest. The total number of repetitions are counted in each round, and 5 rounds were completed.
The researchers compared this to simulated BJJ matches lasting for 10 minutes.
The researchers found a strong correlation between measurements of blood lactate (an indicator of anaerobic metabolism), with heart rate and RPE ranges similar to competition.
The authors concluded that the butterfly sweep is a good indicator of anaerobic performance when 4 rounds of 1 minute and a 45 second rest was assessed.
On average, there was an 18% difference between number of sweeps completed in the first and fourth rounds of this study.
So, if you’re planning on engaging in a conditioning program, the butterfly sweep assessment can be used to measure your anaerobic performance. The protocol calls for performing 4 rounds of 1 minute of sweeps withs 45 seconds of rest. Baseline testing and retesting at regular intervals can provide valuable information and help guide your training program.