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Preparing for competition is a process that can vary greatly from athlete to athlete. Gaining the optimum blend of sparring, drilling, physical conditioning and rest can be crucial for success.

Here, Roger Gracie details his training regime leading up to his super right with Marcus Buchecha Almeida at the Gracie Pro in Rio last month:

“The main basis for my training was of course jiu jitsu. I trained jiu jitsu everyday, alternating hard sessions during the day with slightly less intense sessions the following evenings. I always like to focus my training sessions on specific training; I believe this to be one of the most important ways to train and get better by exposing yourself in new ways. So there was a lot of specific training, but no drilling (laughs). 

“I trained judo twice a week at the Budokwai as well. I’ve always been a fan of training judo because, as well as obviously improving my stand up game, it helps me build grip strength and it is also a great way to improve your cardio and push hard.

“In terms of physical conditioning, I ran sprints twice a week and lifted weights once a week. This mix seems to be what works best for me, and the physical conditioning is more about making me stronger and fitter for jiu jitsu, not building strength just for the sake of it.”

Don't forget to check out Gracie's new online instructional website, Roger Gracie TV

August 10, 2017 — Jiu Jitsu Style