Common Shoulder Injuries in BJJ

Common shoulder injuries are prevalent among Brazilian Jiu-Jitsu (BJJ) athletes due to the intense physical demands of the sport. Some of the most common shoulder injuries that BJJ athletes experience include rotator cuff tears, shoulder impingement, and dislocations.

• A rotator cuff tear can occur when the rotator cuff muscles, which are responsible for stabilizing the shoulder joint, become overstretched or torn.
• Shoulder impingement is another common injury that can result from the rotator cuff or bursa becoming pinched between the shoulder blade and humerus bone.
• Shoulder dislocations, on the other hand, can occur when the humerus bone pops out of the shoulder socket due to a sudden impact or fall.

These shoulder injuries can occur during BJJ training due to the nature of the sport, which involves a lot of grappling, throwing, and joint manipulation. These movements put a significant amount of stress on the shoulder joint, which can lead to injury if proper precautions are not taken. Additionally, grapplers and MMAfighters may also experience shoulder injuries due to overuse or repetitive strain from training too frequently or improperly.

To prevent shoulder injuries in BJJ, athletes should focus on building strength, mobility, and stability in their shoulder joints. This is where kettlebell workouts come in handy.

How Kettlebell Workouts Can Prevent Shoulder Injuries in BJJ

By incorporating kettlebell exercises into your training routine, you can improve your shoulder strength and stability, ultimately reducing your risk of shoulder injuries.

Improved shoulder strength and stability can prevent injuries during BJJ training by increasing the athlete’s ability to maintain proper technique and form. When a grappler’s shoulders are weak or unstable, they are more susceptible to incorrect positioning or overextension, leading to strain or injury.

A kettlebell workout can help you maintain proper form, reducing the risk of injury during training and competition. There are several specific kettlebell exercises that can help with injury prevention in BJJ.

The 5 Best Shoulder Exercises With A Kettlebell

The top exercises you can use to put together a kettlebell shoulder workout for Jiu-Jitsu and MMA are a blend of strength and mobility exercises, done with one or two kettlebells. The following 5 are your best bet, but you don’t have to use all of them in every workout you do using a kettlebell.

1. One Arm Kettlebell Swing

The one-arm kettlebell swing is a popular exercise among these athletes due to its ability to develop full-body strength and explosive power. It should be a staple in any kettlebell shoulder workout for combat athletes.

• What Are Kettlebell Swings?

Kettlebell swings are a dynamic exercise that involves swinging a kettlebell between the legs and up to chest height. This exercise targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the shoulders, core, and grip strength.

• Kettlebell Swing Benefits

The one-arm kettlebell swing offers numerous benefits for grappling and MMA athletes. It helps to improve the explosive power of the shoulders and hips, which is essential for throwing opponents and executing takedowns. Additionally, the exercise improves grip strength.

• How to do the One Arm Kettlebell Swing?

1. To perform the one-arm kettlebell swing, start by standing with your feet shoulder-width apart and the kettlebell on the ground in front of you.
2. Hinge at the hips and grasp the kettlebell with one hand, keeping your arm straight and shoulder blades retracted.
3. Engage your glutes and hamstrings, and use your momentum to swing the kettlebell between your legs, then explosively extend your hips and swing the kettlebell up to chest height.
4. Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.

• Variations of Kettlebell Swing

There are several variations of the kettlebell swing that athletes can incorporate into their training routine for additional challenge and variety.

• The double kettlebell swing involves using two kettlebells, one in each hand, to increase the load and challenge the core and grip strength.
• The alternating kettlebell swing involves using one kettlebell, switching the hand that controls it at the highest portion of the swing, developing hand-eye coordination and speed.

2. Kettlebell Halos

One exercise that’s particularly effective for targeting the shoulders is the kettlebell halo. It is low-impact and one of the best mobility and strength exercises for shoulder development.

• What Are Kettlebell Halos?

The kettlebell halo is a shoulder exercise that involves holding a kettlebell upside down by the handle and moving it around your head in a circular motion. This exercise targets the shoulders, upper back, and core, and it’s particularly effective for improving shoulder mobility and stability.

• Kettlebell Halo Benefits

The kettlebell halo offers several benefits for grappling and MMA athletes. It improves shoulder mobility and flexibility, as well as targeting the muscles of the upper back, which are important for maintaining good posture during grappling exchanges. The kettlebell halo also helps increase shoulder stability, which is essential for preventing injuries during training and competition.

• How to do the Kettlebell Halo?

1. To perform the kettlebell halo, start by holding the kettlebell upside down by the handle with both hands.
2. Stand with your feet shoulder-width apart and engage your core.
3. Move the kettlebell in a circular motion around your head, making sure to keep your elbows close to your body and your shoulders relaxed.
4. Complete the desired number of repetitions in one direction before switching to the other direction.

• Variations of Kettlebell Halos

There are several variations of the kettlebell halo that can challenge your shoulder stability and mobility in different ways.

• One variation is to perform the exercise while kneeling, which can increase the demands on your core and upper back muscles.
• Another variation is to perform the exercise with one arm at a time, which can help to improve shoulder asymmetry and balance.
• Finally, you can add a press at the top of the halo motion to make the exercise more challenging and improve shoulder strength and power.

3. Kettlebell Windmills

The windmill is truly an irreplaceable exercise when it comes to a kettlebell shoulder workout for functional strength and improved upper body performance.

• What Are Kettlebell Windmills?

The kettlebell windmill is a shoulder exercise that targets the shoulders, upper back, and core. It involves holding a kettlebell above your head with one arm while simultaneously bending at the waist and lowering the opposite hand toward the ground. This exercise is particularly effective for improving shoulder mobility and stability.

• Kettlebell Windmills Benefits

The kettlebell windmill offers several benefits for grappling and MMA athletes.

It improves shoulder mobility, which is crucial for executing throws, takedowns, and submissions. it also helps develop upper body balance in a wide range of angles, as the range of motion of this exercise is pretty big.

• How to do Kettlebell Windmills?

To perform the kettlebell windmill, start by standing with your feet shoulder-width apart and holding a kettlebell in your right hand above your head.

1. Rotate your left foot outwards slightly and bend your left knee while keeping your right leg straight.
2. Slowly hinge at your hips and lower your left hand towards the ground while keeping your eyes on the kettlebell.
3. Pause briefly at the bottom of the movement before returning to the starting position.
4. Complete the desired number of repetitions before switching to the other side.

• Variations of Kettlebell Windmills

One variation is to perform the exercise with two kettlebells, holding the second one in the arm that goes to reach toward the ground.

Another variation is to perform the exercise with a slightly wider stance to increase your hip mobility and range of motion.

4. Kettlebell Bottoms-Up Press

The Kettlebell Bottoms-Up Press is a challenging exercise that targets the shoulders, triceps, and core. This exercise involves holding the kettlebell upside-down, with the bottom of the kettlebell facing up, and pressing it overhead. It requires a lot of shoulder stability and control to keep the kettlebell from flipping over.

• What Are Kettlebell Bottoms-Up Presses?

Kettlebell Bottoms-Up Presses are a variation of the traditional overhead press exercise. The difference is that the kettlebell is held upside-down, with the bottom facing up, and the handle is gripped tightly to prevent it from flipping over. It can be done with one or two kettlebells, depending on your strength level and training goals.

• Kettlebell Bottoms-Up Press Benefits

The Kettlebell Bottoms-Up Press offers a number of benefits for grappling and MMA athletes. This exercise primarily helps improve shoulder strength and stability, which can help prevent injuries during training and competition. It also requires a lot of grip strength,

• How to do the Kettlebell Bottoms-Up Press?

To perform the Kettlebell Bottoms-Up Press, start by holding the kettlebell upside-down, with the bottom facing up and the handle gripped tightly.

1. Press the kettlebell overhead, keeping it upside-down and stable throughout the movement.
2. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.
3. It’s important to maintain proper form throughout the exercise and to start with a lighter weight to build up strength and stability.

• Variations of Kettlebell Bottoms-Up Press

There are several variations of the Kettlebell Bottoms-Up Press that athletes can try to challenge themselves and target different areas of the shoulders and core.

• One variation is the Half-Kneeling Bottoms-Up Press, which involves performing the exercise in a half-kneeling position to challenge core stability and balance.
• Another variation is the One-Arm Bottoms-Up Press, which involves performing the exercise with one arm at a time to focus on unilateral strength and stability.

5. Kettlebell Armbar

The kettlebell armbar is an exercise that can help build shoulder strength, and stability. This exercise involves lifting a kettlebell from a supine position while keeping the arm completely straight and turning to your side as if you were going to perform a Turkish get-up.

• What Are Kettlebell Armbars?

Kettlebell armbars are a type of kettlebell exercise that focuses on building shoulder stability. The naming, as you might’ve guessed, is down to the similarity between the final position for finishing a BJJ armbar and the arm position during this exercise.

• Kettlebell Armbar Benefits

Kettlebell armbars are a highly effective exercise for improving shoulder and stability. This exercise targets the rotator cuff muscles, which are essential for shoulder health and injury prevention.

• How to do the Kettlebell Armbar?

To perform the kettlebell armbar, lie on your back with your legs straight.

1. Hold the kettlebell in one hand with your arm extended completely as if bench pressing.
2. Bend the leg on the side where you’re holding the kettlebell and extend the free arm over your head.
3. Push with the bent leg so that you turn sideways, transferring the leg in front of you when you’re tilted 90 degrees in regard to the starting position.
4. Hold the position with the arm outstretched for a desired amount of time.
5. Get back to the starting position.
6. Repeat on the other side.

• Variations of Kettlebell Armbars

The kettlebell armbar also works great if you hold the kettlebell upside down, like for the Bottoms-Up press. Be mindful, though, that this is a much more difficult variation of the exercise and only introduce it into your kettlebell shoulder workout when you’ve mastered the basic one.

Specific Kettlebell Shoulder Workout for BJJ

If you’re looking to prevent shoulder injuries in BJJ, incorporating a kettlebell shoulder workout into your training routine can be a great way to build strength and stability in your shoulders. Here’s a sample circuit kettlebell shoulder workout you can try involving some of the exercises above:

When incorporating these exercises into your training routine, start with a weight that you can manage with good form and gradually increase the weight as you get stronger. Aim to do this workout 2-3 times per week in addition to your regular BJJ training. By building strength and stability in your shoulders with a kettlebell shoulder workout, you can help prevent injuries and improve your performance on the mat.

Kettlebell Jiu-Jitsu FAQ

• Are kettlebells good for BJJ?

Yes, kettlebells can be good for BJJ as they can improve overall strength, mobility, and endurance, which are all beneficial for BJJ practitioners.

• Are kettlebells good for shoulders?

Yes, kettlebells can be good for shoulders as they can improve shoulder strength, stability, and mobility, reducing the risk of shoulder injuries.

• Are kettlebell swings good for shoulders?

Also yes, kettlebell swings can be good for shoulders as they can improve shoulder strength, power, and endurance.

• Are kettlebells good for martial arts?

Yes, kettlebells can be good for martial arts as they can improve overall strength, mobility, and endurance, which are all beneficial for martial artists.

• Can you build big shoulders with kettlebell?

Yes, you can build big shoulders with kettlebells by doing exercises that target the deltoids, such as overhead presses, lateral raises, and front raises, with heavy kettlebells.

• Is it OK to do kettlebells everyday?

It depends on your fitness level and goals. It is generally recommended to have at least one rest day between kettlebell workouts to allow for recovery.

• How heavy should my kettlebell be?

The weight of your kettlebell depends on your fitness level, goals, and the exercise you are doing. As a general guideline, beginners can start with a 8-12 kg kettlebell for upper body exercises and 12-16 kg for lower body exercises.

• Are weights good for BJJ?

Weights can be good for BJJ as they can improve overall strength and conditioning, which can enhance BJJ performance and reduce the risk of injuries.

• Why do fighters use kettlebells?

Fighters use kettlebells because they can improve overall strength, power, and endurance, which are all important for combat sports performance.

• Is a kettlebell better than a barbell for MMA?

It depends on the exercise and the individual’s goals. Kettlebells can be a great tool for MMA training as they can improve functional strength, power, and endurance, but barbells can also be useful for strength training.

Conclusion

Shoulder strength and injury prevention are essential for BJJ athletes to perform at their best and avoid potential injuries. A kettlebell shoulder workout is an effective way to target the shoulder muscles and prevent injuries in BJJ and MMA. By incorporating kettlebell exercises into a training routine, you can greatly improve your performance and reduce the risk of shoulder injuries. Remember to always use proper form and consult with a trainer or healthcare professional before starting any new exercise routine. 

The post Kettlebell Shoulder Workout & How it Prevents Injuries in BJJ appeared first on BJJ World.

Strength Training For BJJ

Strength training is a crucial aspect of Brazilian Jiu-Jitsu that can enhance overall performance and reduce the risk of injury. Incorporating strength training exercises into your BJJ training routine can provide numerous benefits, from increased power and explosiveness to improved grip strength and flexibility.

Physical Demands Of BJJ

BJJ is a martial art that requires significant physical demands. Practitioners need to have strength, endurance, and agility to perform the various techniques and movements. While many focus on mastering techniques, it’s equally important to have a solid foundation of strength and conditioning to improve performance and prevent injuries. This is where the 5/3/1 program comes in.

Benefits Of Strength Training For BJJ

There are numerous benefits to incorporating strength training into BJJ training, and the 5/3/1 program can help practitioners achieve these benefits. First, strength training can help BJJ practitioners prevent injuries by improving the strength of the muscles and joints used in BJJ movements. Second, it can improve overall performance by increasing strength and power, allowing practitioners to execute techniques with more force and speed. Third, strength training can enhance endurance, which is essential in BJJ where matches can last from 5 minutes to over 20 minutes.

The 5/3/1 Program Explained

The 5/3/1 program is a strength training program that focuses on increasing strength and power. It’s a popular program among athletes, including BJJ practitioners. The program is designed to be simple and straightforward, making it easy to follow for beginners and seasoned athletes alike.

What Is The 5/3/1 Program?

In essence, it’s a training program designed to increase strength and power by focusing on multi-joint lifts, such as squats, deadlifts, and bench press. The program is based on the principle of progressive overload, which means that the weight lifted is gradually increased over time to challenge the muscles and promote strength gains.

The 5/3/1 Method Training Cycle

The 5/3/1 method is a training cycle that is typically run over a four-week period. During the first three weeks, the athlete performs the same exercises with gradually increasing weights. The cycle includes a deload week (the fourth week), during which the weight is reduced to allow for recovery and to prevent injury. The program is designed to be flexible, allowing athletes to customize it to their individual needs and goals.

How Much Weight To Lift In The 5/3/1 Program

One of the key components of the 5/3/1 program is determining how much weight to lift. This is based on the athlete’s one-rep max, or the maximum weight they can lift for one repetition. The program is structured around a specific percentage of the one-rep max, with different percentages used for different cycles. In other words you’ll need to figure out your one-rep max for the lifts you’ll use and do some simple math to see the program up.

How to Use the 5/3/1 Method

Basic Multi-Joint Lifts

The program should focus on basic multi-joint lifts, which are the most effective for building strength and power. These are the bench press, deadlift and back squat.

Starting Light

Even if you are an experienced lifter, it’s essential to start with light weights and focus on proper form and technique when you’re attempting a 5/3/1/ cycle for the first time. This is especially important for beginners who are just starting with the program.

Progress Slowly

Using the 5/3/1 method is straightforward, but it’s important to follow some basic guidelines. It is crucial not to rush adding weight, but rather progress slowly over time, gradually increasing the weight to avoid injury and allow the body to adapt. There is no need to try and load the bar with big increments every time you start a new cycle. Even the slightest increase in weight is going to be enough to make you better.

Why The 5/3/1 Program Is Effective

The program is an effective strength training program for BJJ athletes because it is simple, can be done in any commercial gym and it focuses on using many muscles during a single lift. It is also very time-efficient and proven to increase strength and power in a short time. However, it’s important to consider that the program does not only have benefits, but also some limitations, which can be customized to reflect the needs and goals of grapplers.

The Benefits Of The 5/3/1 Program For BJJ

5/3/1 is beneficial for making grapplers functionally stronger and reducing the risk of injury in BJJ athletes. The program prioritizes proper form and technique over lifting heavy weights, which minimizes the chances of injury caused by incorrect movements.

Additionally, the program includes assistance work such as pull-ups, chin-ups, and dips, which helps to develop the stabilizing muscles and promote joint health. As a result, BJJ athletes who follow the 5/3/1 program can experience improved joint stability and mobility, leading to a lower risk of injury during training and competition.

Increased Strength

One of the primary benefits of the 5/3/1 program is increased strength. By focusing on multi-joint lifts and gradually increasing weight, the program helps to build muscle mass and increase strength. This increased strength can translate to better grappling techniques, improved takedowns, and better control over opponents.

Improved Endurance

Another key benefit of the 5/3/1 program is improved endurance. The program is designed to challenge the body and promote adaptation, leading to better overall fitness and endurance. This can be especially beneficial for BJJ athletes, who need to maintain their endurance, changing the power output many times throughout a match.

Reduced Risk Of Injury

The 5/3/1 program can also help reduce the risk of injury for BJJ athletes. By focusing on proper form and technique, athletes can minimize the risk of injury during training and competition. Additionally, the program includes a deload week to allow for recovery and prevent overtraining, which can lead to injury.

What are 5/3/1’s Limitations For BJJ Athletes

While the 5/3/1 program offers many benefits, it’s important to note that it does have some limitations for BJJ athletes. They are easy to address though, as grapplers do not need to train the same as powerlifters or bodybuilders, and with slight adjustments, the program can do wonders for everyone.

Too Much Training Volume Per Week

One limitation is that the program is originally designed for four training sessions per week, which may be excessive for some athletes. Training BJJ 3-5 times a week and lifting weights for 4 days a week is too much even for professional athletes. Luckily, there are easy adaptations of the program that make ti great for Jiu-Jitsu, like organizing it into two sessions per week.

No Specific Speed Training

Additionally, the program does not include specific speed training, which are both important components of BJJ performance. That said, the stronger you get, the easier it is to incorporate speed training, and the program’s founder, Jim Wendler, has some versions of the program that account for the lack of speed training in the original few templates of the program.

The 5/3/1 Program For Jiu-Jitsu

Setting up the 5/3/1 program for Brazilian Jiu-Jitsu is pretty straightforward, but does require a bit of math and a realistic estimate of what you can actually pull off. in the following section of the article we’ll provide a sample training program design and schedule which is just a recommendation. If you truly want to understand how the program works, you should read Jim Wendler’s books on it.

How to Set Up the Program

To set up the 5/3/1 program for Jiu-Jitsu, you first need to determine your one-rep max (1RM) for each lift you plan to incorporate into your training program. Once you have established your 1RM, you can use a 5/3/1 calculator to determine the weight to use for each set. The program consists of four main lifts – squat, bench press, deadlift, and overhead press – and you will perform each lift on a different day of the week.

Sample Training Program Design And Schedule

Day 1: Squat & Bench Press

• Warm-up: 5 minutes of cardio.
• Squat: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Bench Press: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Accessory work for squats (pick two): Leg press, leg curls, calf raises.
• Accessory work for bench (pick two): Dumbbell rows, tricep extensions, bicep curls.

Days 2&3: Rest Days (from lifting)

Day 4: Deadlift & Overhead Press

• Warm-up: 5 minutes of cardio.
• Deadlift: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Overhead Press: 5 sets of 65%, 75%, 85%, 5+ (as many reps as possible at 95% of 1RM).
• Accessory work for deadlift (pick two): Pull-ups, leg curls, calf raises.
• Accessory work for overhead press (pick two): Dumbbell rows, lateral raises, bicep curls.

Day 5-7: Rest Days (from lifting)

Common Mistakes to Avoid With The 5/3/1 Program

In order to achieve optimal results with the 5/3/1, it is crucial to avoid common mistakes and follow some tips for using the 5/3/1 method. These are the things you do not want to do while using Jim Wendler’s popular training method for strength and power:

1. Overtraining: Overtraining can lead to injury and burnout. Make sure to follow the program’s prescribed rest days and listen to your body’s signals.
2. Ignoring Mobility Work: Mobility work is crucial for BJJ athletes to maintain proper range of motion and prevent injury. Don’t overlook mobility exercises in your training program.
3. Not Tracking Progress: Keep track of your progress, such as your weight lifted and reps completed. This will help you adjust your training program as needed and stay motivated.
4. Don’t Customize: The 5/3/1 program is designed to be followed as written. Don’t try to customize the program to fit your needs or goals without understanding its underlying principles.
5. Take It Easy with Assistance Work: Assistance exercises can help you build strength in specific areas, but don’t overdo it. Stick to the prescribed exercises and reps and avoid adding too much assistance work.
6. Start with the Right Weights: Start with weights that are challenging but manageable. Overestimating your strength can lead to injury and frustration.
7. Progress Slowly: Progress slowly with the weights and don’t try to rush through the program. Building strength takes time and patience.

Tips for Using the 5/3/1 Method

1. Focus on Multi-Joint Lifts: The 5/3/1 program focuses on multi-joint lifts such as squats, deadlifts, and bench press. These exercises recruit more muscle fibers and are more effective at building overall strength.
2. Follow the Training Cycle: The 5/3/1 program consists of four-week training cycles. Stick to the prescribed reps and weights for each week of the cycle.
3. Start Light: The first week of each cycle is designed to be a deload week to allow your body to recover. Start with lighter weights and work your way up.
4. Use Proper Form: Use proper form and technique when performing each exercise. Poor form can lead to injury and reduce the effectiveness of the exercise.

By avoiding common mistakes and following these tips, you can maximize the benefits of the 5/3/1 program for BJJ athletes. The program is designed to build overall strength and improve performance, but it requires patience, discipline, and proper execution.

5/3/1 FAQ

The 5/3/1 program has gained significant popularity over the years as an effective strength training program. But, with its popularity comes a lot of questions from curious individuals. Below are some frequently asked questions about the 5/3/1 program.

How do I calculate my 1RM?

Your 1RM or one-rep max is the maximum amount of weight that you can lift for one repetition. It’s important to know your 1RM to determine the correct weights to use in the 5/3/1 program. To calculate your 1RM, you can use a 1RM calculator or perform a 1RM test. However, it’s important to note that performing a 1RM test can be risky and should only be done with proper supervision.

Who is the 5/3/1 program good for?

The 5/3/1 program is suitable for individuals who want to increase their strength and overall fitness levels. It’s especially useful for powerlifters, athletes, and people who engage in combat sports like BJJ. However, it’s important to note that the program may not be suitable for beginners as it requires some level of experience with lifting weights.

Is the 5/3/1 program good for beginners?

The 5/3/1 program may not be suitable for beginners as it requires some level of experience with lifting weights. Beginners should start with a simpler program and gradually work their way up to more advanced programs like the 5/3/1 program.

Is the 5/3/1 program good for BJJ?

Yes, the 5/3/1 program can be beneficial for BJJ practitioners as it helps to increase strength, improve endurance, and reduce the risk of injury. However, it’s important to note that the program should be complemented with BJJ training and mobility work.

What is the 5/3/1 Jim Wendler program?

The 5/3/1 Jim Wendler program is a strength training program developed by Jim Wendler. It’s based on the 5/3/1 program principles and focuses on the four main lifts: the bench press, squat, deadlift, and overhead press.

What is a 5/3/1 program example?

A 5/3/1 program example involves performing the four main lifts (bench press, squat, deadlift, and overhead press) using the 5/3/1 program principles. For example, on week one, you would perform three sets of five reps at 75% of your 1RM, followed by three sets of three reps at 85% of your 1RM, and one set of five reps at 65% of your 1RM.

Conclusion

To make the most of the 5/3/1 program for BJJ, it is important to set it up correctly and avoid common mistakes, such as overtraining, ignoring mobility work, and not tracking progress. By starting with the right weights and progressing slowly, BJJ practitioners can achieve their strength training goals while avoiding injury.

The post Maximize Your BJJ Performance: Introducing The 5/3/1 Program appeared first on BJJ World.

Benefits Of Using A Weighted Plate For Weight Training For Jiu-Jitsu

As a Jiu-Jitsu athlete, incorporating weight training into your routine can help improve your overall performance on the mat. While traditional free weights such as dumbbells and barbells are effective, using a weighted plate can offer unique benefits that can enhance your training.

Increases Grip Strength

One of the most significant benefits of using a weighted plate for strength training is that it can help to increase your grip strength. When performing exercises such as plate pinches or farmer’s walks, the smooth surface of the plate can be challenging to hold onto, forcing you to use more grip strength to maintain control. Improved grip strength can be especially beneficial in Jiu-Jitsu, where controlling your opponent and maintaining a strong grip is essential.

Enhances Core Stability

Another benefit of using a weighted plate is that it can enhance your core stability. Exercises such as plate twists and overhead presses can help to engage your core muscles, promoting better balance and stability. This can be especially beneficial in Brazilian Jiu-Jitsu, where a strong core is essential for maintaining proper posture and control during takedowns and grappling.

Offers Versatility

Weighted plates can be used in a wide variety of exercises, making them a versatile tool for your weight training routine. Whether you’re performing squats, lunges, or overhead presses, incorporating a weighted plate can add an extra challenge to your workout. Additionally, weighted plates come in a range of sizes and weights, allowing you to increase the resistance as you become stronger and more advanced in your training.

Promotes Joint Health

Using a weighted plate workout can also promote joint health. Exercises such as plate squats and lunges can help to strengthen the muscles around your knees and ankles, promoting better stability and reducing the risk of injury. This can be especially important for BJJ athletes, who rely heavily on their lower body strength during takedowns and ground work.

Incorporating A Weighted Plate Workout Into Your Weight Training Routine

To incorporate a weighted plate workout into your weight training routine for Jiu-Jitsu, start with simple exercises such as plate pinches and farmer’s walks. From there, you can progress to more advanced exercises such as plate twists, overhead presses, and lunges. Be sure to start with a lighter weight and focus on proper form and technique to prevent injury. Gradually increase the resistance as you become stronger and more comfortable with the movements.

The 10 Best Exercises To Do With A Weight Plate

Weight plates offer a versatile tool for exercises that work for multiple muscle groups simultaneously, helping to build functional strength that translates well to the mats. The following 10 exercises are particularly helpful for grapplers to do.

1. Plate Loaded Squats: Load a weight plate onto your back, or hold it in front of your chest, holding it in place with your hands. Squat down and then stand back up, engaging your core and leg muscles.
2. Russian Twist: Sit on the floor with your knees bent, holding a weight plate with both hands in front of your chest. Lean back slightly and twist your torso from side to side, engaging your oblique muscles.
3. Plate Loaded Lunges: Hold a weight plate at your chest or overhead while performing lunges, alternating legs to work both sides.
4. Overhead Plate Press: Hold the weight plate overhead, then press it up towards the ceiling, engaging your shoulders, arms, and upper back.
5. Plate Loaded Deadlifts: Place a weight plate on the ground, then stand with your feet shoulder-width apart, gripping the edges of the plate. Hinge at the hips and lift the plate off the ground, engaging your glutes and hamstrings.
6. Plate Loaded Bent Over Rows: Hold a weight plate with both hands and hinge forward at the hips. Keeping your elbows tucked in, pull the plate towards your chest, engaging your upper back and biceps.
7. Plate Loaded Plank Rows: Place a weight plate on the ground and get into a plank position with your hands on the plate. Alternating sides, lift the plate off the ground and row it towards your ribcage, engaging your core and upper back.
8. Plate Loaded Sit-Ups: Hold a weight plate against your chest while performing sit-ups, engaging your core and abs.
9. Plate Loaded Push-Ups: Place a weight plate on the ground and perform push-ups with your hands on the plate, engaging your chest and triceps.
10. Plate Loaded Thrusters: Hold a weight plate at your chest and perform a squat, then stand up and press the plate overhead, engaging your legs, core, and shoulders.

Incorporating these 10 exercises into your training routine can help you build strength, power, and functional fitness that translates well to the mats.

Full-Body Weight Plate Workout Circuit For Grappling Strength

If you’re looking for a full-body workout that can help you improve your grappling strength, look no further than the weight plate circuit workout. With this routine, you’ll work multiple muscle groups at once, using a simple and versatile piece of equipment.

Here’s how to do the full-body weight plate circuit workout for grappling strength:

1. Overhead Press: Start by holding a weight plate with both hands, with your arms fully extended overhead. Slowly lower the weight down towards your shoulders, then press it back up to the starting position. Repeat for 10-12 reps.
2. Weighted Lunges: Hold the weight plate at your chest, with your elbows tucked in. Step forward with one foot, bending both knees to lower into a lunge. Push back up to standing and repeat on the other side. Do 10-12 reps on each leg.
3. Weighted Sit-Ups: Hold the weight plate at your chest as you do a sit-up. Lower yourself back down and repeat for 10-12 reps.
4. Bent Over Rows: Hold the weight plate with both hands, and hinge forward at the hips so your back is parallel to the floor. Keeping your arms close to your sides, pull the weight up towards your chest, squeezing your shoulder blades together. Lower the weight back down and repeat for 10-12 reps.
5. Russian Twists: Sit on the floor with your knees bent and feet flat on the ground. Hold the weight plate with both hands, and lean back slightly. Twist your torso to the right, tapping the weight on the ground, then twist to the left and tap the weight on the ground. Repeat for 10-12 reps on each side.
6. Squat Press: Hold the weight plate at your chest, and lower down into a squat. As you stand back up, press the weight overhead. Lower the weight back down and repeat for 10-12 reps.
7. Plank Drags: Start in a plank position with the weight plate beside you. Use one hand to drag the weight plate towards your other hand, then switch sides and repeat. Do 10-12 reps on each side.

Repeat the entire circuit 2-3 times, with a 60-second rest between circuits. This workout will target your shoulders, chest, back, core, and legs, making it the perfect total-body routine for improving your grappling strength.

BJJ Conditioning Plate Workout Circuit

Weight plates, in particular, are great for building stamina, cardio, and endurance. The following BJJ conditioning plate workout circuit will help you drastically increase your gas tank and endurance.

1. Plate Squats: Begin with the plate squats. Stand with your feet shoulder-width apart, holding the plate at chest level. Lower yourself into a squat, keeping your back straight and your knees over your toes. Once you reach the bottom of the squat, push back up to standing. Do the exercise for 60 seconds, before moving on to the next.
2. Plate Lunges: Next up is the plate lunges. Stand with your feet shoulder-width apart, holding the plate at chest level. Take a big step forward with your right foot, bending both knees until your back knee is just above the ground. Push back up to standing and repeat with your left foot. Do the exercise for 60 seconds, 30 seconds per leg, before moving on to the next.
3. Plate Overhead Presses: For the plate overhead presses, stand with your feet shoulder-width apart, holding the plate at chest level. Press the plate overhead, extending your arms fully. Lower the plate back down to chest level and repeat as many times as possible in 60 seconds.
4. Plate Rows: To do the plate rows, stand with your feet shoulder-width apart, holding the plate in front of you. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the plate towards your chest, squeezing your shoulder blades together. Lower the plate back down and repeat for 60 seconds.
5. Plate Russian Twists: Finally, finish off with the plate twists. Sit on the ground with your knees bent, holding the plate in front of your chest. Lean back slightly, engaging your core. Twist to the right and touch the plate to the ground next to your right hip. Twist to the left and touch the plate to the ground next to your left hip. Do the exercise for 60 seconds.

After you go through the exercises back-to-back without rest, allow for 3 minutes to catch your breath and do the entire circuit two more times. Do this workout circuit two to three times per week, with at least one day of rest in between sessions. Remember to always start with a light weight and work your way up gradually to avoid injury.

In Conclusion

Incorporating a weighted plate into your BJJ training regimen can help you to improve your performance on the mat. Not only does it help to build strength, stability, and explosive power, but it also provides a unique challenge that can help to keep your workouts interesting and engaging, as well as take your BJJ conditioning to the next level.

The post Full-Body Plate Workout Circuits for Jiu-Jitsu Strength and Conditioning appeared first on BJJ World.

Kettlebell Essentials

Kettlebells originate from Russia, used first as a training tool to help local farmers counterweight goods they were measuring in the markets. Originally called girya, farmers soon figured out they could use them for physical exercises, eventually creating a competitive sport based on performing certain moves with more and more weight. Girya competitions were mainly held at festivals and circuses in the beginning. By 1948, the sport became the national sport of the Soviet Union.

Kettlebells are iron balls that have a handle welded on top. They are extremely minimalistic in nature but offer an extreme range of training modalities.

After the “functional fitness” craze took over the fitness world about a decade ago, kettlebells quickly found themselves in the focus as odd objects to train with. They quickly ended up in just about every gym in the world, although not many gyms have actually certified and knowledgeable kettlebell coaches to teach people how to use them.

When it comes to moving an iron ball that can weigh anywhere from 5 lbs to 240 lbs around your head, you need to take precautions. Just like in JIu-Jitsu, you can’t go immediately into flying armbars and Berimbolos, but rather have to work through the basics, accepting that you are a beginner.

It is the same with kettlebells, and despite the now world-famous girya being a truly fantastic tool for grappling conditioning, you need to start with a kettlebell workout for beginners first, focusing on learning how to work with just one kettlebell, before moving on to juggling a couple of 70 lbs iron balls up in the air above you.

Kettlebells For Brazilian Jiu-Jitsu

A single kettlebell will get you really, really far in terms of specific strength, conditioning, power, stability, and range of motion for Brazilian Jiu-Jitsu. All you need to do is tailor a single kettlebell workout for beginners, grappling-specific, using the best exercises for the job. The trick is knowing what effects/benefits you are after with kettlebell training for BJJ.

Grip-Strength

A true essential for Jiu-Jitsu, regardless if you’re a Gi or No-Gi grappler. The fact that you’re holding the handles of kettlebells, which are usually thick (intentionally so) means your forearms are going to have to work all the time, in a dynamic fashion, covering a bunch of different angles and positions. Sounds familiar?

Every exercise is going to tax your forearms, but kettlebell carries are going to really challenge you, particularly when you’re doing them with only one kettlebell.

Correct Imbalances

A kettlebell workout for beginners should focus on stability. The exercises outlined later in this article do just that, along with the fact that you will only train with one kettlebell at a time. The constant movement in different planes when training with kettlebells means deep-laying muscles that have a stabilizing role get activated, similar to rolling.

Apart from helping you develop a balanced body, kettlebell workouts will help you tune your body up precisely for the needs and requirements of grappling.

Progressive Skill Development

Another parallel between kettlebell workouts and Jiu-Jitsu. you’ll have to learn the basics and you’ll be building on those basics by expanding your skillset to become a lot more precise with your what you’re doing. In BJJ that means more control, better pins, and submissions, and crisper escapes.

For kettlebell training, that translates to mastering the basic kettlebell moves first, so that you can start using more complex and refined moves with bigger weights to turn your single kettlebell workout for beginners, into a double -kettlebell one, before ditching the “beginner” tag and moving on to get your blue belt in training with Russian weight.

Versatile Conditioning

Apart from building solid amounts of muscle training with kettlebells, you also get the added bonus (or main goal) of a significantly increased gas tank. It all comes down to the weight you are using and how you program your workout, but with the beginner kettlebell exercises we have outlined here, and the workout at the end of the article, you’re certain to increase your conditioning significantly in a matter of months.

Full Body Integration

One more benefit of kettlebells for combat athletes is that kettlebell training does not isolate muscles. even if you’re doing biceps curls (which you won’t be) you’re doing them with a weight that is oddly positioned and shifts as you work, unlike dumbbells or barbells.

This means your entire body has to work to move the weight, and this becomes particularly obvious as you start increasing the weight of the kettlebell you’re using for your workouts.

5 Best Kettlebell Exercises For Grappling

The best kettlebell exercises you can be doing are ones that will push you in a physical sense but are still at your level of expertise. Since we’re talking about building a kettlebell workout for beginners with no prior experience the exercises that follow are the best-suited ones to offer the benefits we already described.

Swings

Kettlebell swings are probably the most popular kettlebell exercise in the world. It is a move that is specific to kettlebell training and was not done in fitness before the emergence of these versatile tools.

Swings have you using momentum to pull the kettlebell forward and upward and back, with plenty of variations and progression available to make this one a truly challenging exercise even for experienced lifters.

How To Perform Kettlebell Swings

The swing involves holding a kettlebell in front of you, with both your hands on the handle, arms straight, and legs wide apart. The goal is to start with the kettlebell at your hip level and use your hips and shoulder to swing the kettlebell upwards.

The hip extension and clenching of your butt cheeks are crucial here to protect the spine. As the weight comes down, you use your hips to bend, hinging so that you accommodate for the inertia that has built up, and reverse the momentum for another repetition of the upward motion.

Goblet Squats

A pretty straightforward exercise, but one that is in pretty much every kettlebell workout for beginners, whether it is combat athletes or pilates.

The motion is the same as with most regular barbell or dumbbell squats, with the exception of the way you’re holding the weight. The kettlebell goes in front of your chest, arms bent at the elbows, hands supporting the weight by gripping the handle from the bottom up on each side at the junction of the handle and the bell.

Since the load is in the front this exercise is extremely useful and relates directly to Jiu-Jitsu.

How To Perform Kettlebell Goblet Squats

Grab the kettlebell with both palms facing upwards, like you’re grabbing a barbell to do curls. The goal is to curl the kettlebell so that it is tight to your chest and use the bent arms to support the weight so that your biceps don’t tire out.

With feet parallel, the goal is to squat ass-to-grass (a.k.a. as low as possible), while attempting to prevent your knees from going past your toe-line as you squat down.

Turkish Get Ups

The ultimate kettlebell exercise for grapplers. The motion of a Turkish get up is the same as a technical stand up BJJ drill, just with weight held pretty awkwardly over your head. While it may seem daunting it is a beginner’s kettlebell exercise and as long as you follow the correct form you’ll be perfectly safe doing it.

The goal is to start supine with a kettlebell in one hand and get all the way up to your feet, holding the kettlebell over your head at all times. Once you get up, you need to get back down the same way so that you can complete the repetition by going back to the starting position.

How To Perform Kettlebell Turkish Get Ups

Start laying down on the ground with one kettlebell near your chest. Then, bench press the weight upward. Once the arm is in full extension, rotate the shoulders so that you can use your other arm to help prop your torso up (elbow, then palm on the ground).

From there it is all about performing a technical stand up with the exact same steps you’d use in grappling, just keeping your eyes on the kettlebell in the arm extended overhead at all times.

Carries

The easiest exercise in a kettlebell workout for beginners, at least when it comes to explaining it. As the name suggests you carry the kettlebell with you while walking for time or distance (depending on available space). Since we’re talking about a single kettlebell workout, you’ll only be carrying weight on one side, and the easiest progression to start with is a suitcase carry.

It won’t be nearly as easy when you first give it a try.

How To Perform Kettlebell Carries

Grab a kettlebell with one arm at the mid-point of the handle, and pick it up off the ground by squatting next to it. Try to hold your body symmetrically, not allowing the weight to pull you to one side as you walk around with the weight, taking steps of medium length, similar to the ones you use to walk.

Of course, you want to switch arms so that both sides of your body get an equal amount of work.

Russian Twists

A dynamic core exercise that will leave your midsection burning and your arms as tired as they were after your first-ever Gi match.

The Russian twist exercise can be done without a kettlebell too. You want to sit on your butt with your torso and legs off the ground. Nothing should touch the ground except your butt. The goal is to clasp your hands together and twist from side to side, trying to place the clasped palm on the floor as you do.

How To Perform Kettlebell Russian Twists

Russian twist with a kettlebell work in the same way as bodyweight ones, only you’re holding a kettlebell instead of clasping the palms together. The goal is to hold the kettle ell palms up, the same way as you would for kettlebell Goblet squats. Make sure the bell stays close to your chest and keep twisting trying to place the bottom of the bell on each side.

The Best Grappling Single Kettlebell Workout For Beginners

Now that the exercises are done and you know what to expect out of kettlebell training, let’s put together the perfect grappling single kettlebell workout for beginners.

The programming is in a circuit style, so you get the extra conditioning component of training with kettlebells. That means you’ll do the prescribed amount of work for each exercise and move on to the next one without rest until you finish one set of all five exercises back to back.

The easiest way to measure the circuit is to start with a set amount of time you’re going to be training. Let’s place that at 10 minutes for starters. You’ll do every swings and Goblet squats for 5 repetitions, Turksih get ups for 2 repetitions on each side, Russian twists for 5 repetitions on each side, and finish with 50 yards of suitcase carries on each side. Rest if needed, but try to get back to it as fast as possible, so that you can do as many repetitions of the circuit in 10 minutes.

10 minutes of constant work with minimal rest: 

1. Kettlebell Swings (two arms grip, 5 repetitions) 
2. Kettlebell Goblet Squats (two arms grip, 5 repetitions)
3. Turkish Get Ups (one-handed grip, 2 repetitions on each side) 
4. Russian Twists (two arm grip, 5 repetitions on each side) 
5. Suitcase Carries (one-handed grip, 50 yards carrying per side)

After a couple of weeks, increase the minutes to 15. After a couple more, go for 20 minutes, and keep doing the same thing until you can do it for 30 minutes straight.

After you’re able to do  30 minutes of kettlebell training, you can think about increasing the weight but drop the time down to 15 for your first couple of weeks.

A good starting weight is 8-12 kg (17-26 lbs ) for women and 12-16 kg (26-35 lbs) for men who are complete beginners.

How Often Should You Workout with Kettlebells

If you’re training Brazilian Jiu-Jitsu or wrestling three times or more per week, then doing this workout two times per week will be more than enough to get you stronger, faster and in better shape than ever before. All you’ll need is a kettlebell and the place to do the carries. Since most BJJ gyms nowadays have kettlebells, I think this is not going to be an issue for anyone.

Key Takeaways

1. Accept that you’ll have to start with a kettlebell workout for beginners and work your way up, just like in BJJ.  
2. Use the best exercises suited for beginners who look to improve grappling performance through kettlebell training. Those are swings, goblet squats, Turkish get ups, suitcase carries, and Russian twists. 
3. Use a timed circuit style training to make sure you push yourself constantly and be extremely effective with the time you spend training strength and conditioning. 
4. Use just one kettlebell for the first few months of kettlebell training. 

The post The Best Grappling Single Kettlebell Workout For Beginners appeared first on BJJ World.

The Best Body Type For Jiu-Jitsu

Yeah, there is no such thing. As you can see, many people are wildly successful in the sport without sharing a very specific body type. Jiu-Jitsu is ever-changing and super adaptable which means there’s no real standard for the ultimate Jiu-Jitsu physique, despite some people claiming that lanky people hold an advantage.

It comes down to the game you’re going to play. Your body type is going to reflect your game, and vice versa. If you want to carry big muscles (think Gordon Ryan, Andre Galvao, Nick Rodriguez, Rousimar Palhares…) you will have a game centered around your body’s strong suit.

If you are a hardgainer, then you might favor the more flexible and movement-based approach to BJJ (think Mikey Musumeci, Garry Tonon, Keenan Cornelius…).

Of course, you have those in between, like the Ruotolo brothers who seem to be able to switch between the ultra-flexible motion-based game and the powerful pressure game often associated with big muscles in BJJ. The endpoint here is that the body type that you have and can sustain is going to be the best one for your Jiu-Jitsu.

And still, if you’re all about muscles and that bodybuilder physique as a grappler, you need to understand a few things, including how and if you can build muscles with BJJ and the advantages and disadvantages of going the big muscles route.

Disadvantages of Having Big Muscles for BJJ

As with everything else, carrying around a lot of muscle tissue is not always going to help you in your grappling. On the contrary, there are detriments to consider in terms of mat performance. Two major drawbacks are the tradeoffs in mobility for carrying around big muscles for Jiu-Jitsu and the metabolic demands that come with a muscle-filled frame.

Decreased Mobility

The larger the muscle, the less mobility there will be for the adjoining joints. A great example is the shoulder. Every grappler who has big muscles on their shoulders has mobility issues with the shoulder joint. When it comes to defending bent armlocks, this might be a problem, as there is next to no margin for you to apply defense before the pain starts as a result of the reduced mobility of the shoulder.

The same applies to joints across the body, from hips and knees to the spine.

Metabolic Demands

Every tissue in the body burns energy, and the muscles are big spenders in particular. The demands for muscles come in the form of glycogen, which is actually stored inside them so it is easy to access. The drawback is that glycogen runs out and oxygen is required to keep the muscles working, albeit at a slower rate compared to glycogen.

This means that your cardiovascular system and your conditioning need to be up to par with the amount of muscle tissue you’re carrying around when grappling. That is why most grapplers with big muscles have slow-paced games based on pressure rather than jumping around and spinning in every direction. Plus, steroids help with endurance.

Advantages of Having Big Muscles for BJJ

Having big muscles in BJJ is not all bad, though, as you’ve probably experienced when one of those huge but technical powerlifters starts using you as a Rubik’s cube.

The muscles definitely help when it comes to strength, pressure, and even tactics during grappling.

Weight Distribution

When you understand how to distribute weight so that you feel like a mountain on top of someone, having the muscles to actually weigh like a mountain only helps increase the feeling of desperation in the person on the bottom.

Big muscles are great when you’re on top of someone, or dragging someone in a battle while standing that requires them to carry your weight. The bigger the muscles, the easier it is to be heavy without even looking to apply weight distribution principles, which gives you a tactical advantage that is almost unfair.

Specific Strength

Big muscles, when trained properly, can not only be strong but also explosive. This gives you a multifaceted use of athletic abilities, changing between strength and power to aid in the technical execution of your Jiu-Jitsu.

Do not fall for the old “technique beats strength” dogma. What happens when technique meets superior strength and technique? You already know the answer to that.

While strength is relative, and big muscles do not always equal big strength (BJJ and bodybuilding are a much less potent combination than BJJ and powerlifting), being stronger can only be helpful in BJJ, whether it is to finish that submission, or power your way up for that all-important sweep.

Tactical Advantages

This is where you start using your muscles and larger frame to prevent people from being able to execute Brazilian Jiu-Jitsu techniques. For example, positioning your shoulder so that Darces and triangles become extremely difficult to sinch in.

Another example would be rolling the big shoulder muscles to prevent collar ties and frustrating people that take your back with wide lats that make keeping a hold of the seatbelt a real chore.

Can Brazilian Jiu-Jitsu Build Muscle?

The short answer is yes, but there is a “but’. There always is one, isn’t there? BJJ can help you build muscles but only to a certain extent, and in certain parts of your body. If you want big calves for example or huge thighs, you will need to look elsewhere.

The bottom line is that you can build muscle with BJJ but it is one of the least optimal ways to do so, and it won’t help you build big muscles in a balanced way throughout the entire body. There is ad dedicated sport for that. It is called bodybuilding.

Muscle Groups That BJJ Strengthens

Apart from looking like Popeye in your forearms, which is basically unavoidable especially if you train exclusively with the Gi, there are certain muscle groups that will benefit a lot from BJ training. In fact, there are some muscles, like the deep muscles of the core that can only get developed through activities like BJJ.

The muscles that get the most attention during Jiu-Jitsu are the core, the hip muscles, and the muscles of the torso, predominantly the pulling ones.

Core Muscles

The core muscles involve not just the abs, but also the muscles of the lower back, mid back, front shoulder muscles, and some hip muscles. Most of these are not clearly visible and having big muscles in those areas is going to help your BJJ, but not do much for your physique.

Most of the strength we use during grappling comes from the core. It is responsible for twisting, stabilizing, extending, flexing, and isometric holds, which means that Jiu-Jitsu is the premiere activity, along with gymnastics, to develop a well-rounded core musculature.

Hips

The hips are an often overseen group of muscles when it comes to bodybuilding. They are mostly rated in the realm of flexibility, but strong hips are crucial to unlocking a huge athletic potential for rigorous movement activities like grappling.

Similar to the core, these muscles are not overly visible but are crucial to your performance on the mats.

Torso

The upper and lower muscles of the torso, in the form of the muscles around the spine, abs and obliques are going to not only get bigger but also develop the ability to function in a high-performance fashion while growing.

The muscles of the upper part of the torso, the traps, lats, shoulders, and even portions of the chest also get a real workout every time you grapple. Moving the muscles against resistance through planes of motion that are impossible to achieve with weight training will help you develop big muscles that are also functional just by rolling on a regular basis.

Building Muscle With Jiu-Jitsu Training

The approach to building big muscles through Jiu-Jitsu is the same as powerlifting or bodybuilding. First, you need to determine your goal, note your starting point, be sure to be aware of what and how much you eat and put as many muscles as possible under the correct tension and resistance in optimal frequencies. As stated, it’s just like making a weight training gains plan.

Starting Point

The starting point means you are aware of your weight, and preferably your percentage o bodyfat. When you’re looking to gain some muscle, you will gain some fat along with it, so starting a gains cycle, even if it is by BJJ only, should begin with you at a relatively low percentage of fat, somewhere along the 10-15% range.

Calculating Calories

As boring as it sounds you will need to know your BMR (basic metabolic rate) and the maintenance threshold that your body requires just to stay at your current weight. Then, you will need to increase it by several hundred calories (depending on your size, age, sex, and goals) and take it from there.

Fueling your training is key, and the calculations are actually very easy to do as there are plenty of BMR calculators online that will do all the math for you.

Resistance Training On The Mats

When you’re looking to build big muscles by mostly grappling, you will need to make sure you’re not slacking on the mats. Every roll is a hard roll, and you will need to make sure you push, pull, and squeeze your training partners repeatedly. Every round is a competition round, which means you’ll need training partners to accommodate your needs.

You will also need to give yourself time to rest. There’s no rolling round after round. In fact, shorter rounds and longer rest periods in combination with the surplus in calories will allow you to see muscle growth from BJJ.

Supplemental Training

If you really want to have bigger muscles that will work in BJJ, you’ll need to build muscles in a balanced way all over your body. Consider powerlifting as it will involve only core lifts, like bench press, squat, and deadlift, rather than bodybuilding splits and modern CrossFit -style types of training.

Supplement your BJJ training with at least two days of lifting per week, to introduce some balance and watch those big muscles pop!

FAQs About Big Muscles in BJJ

Let’s try and clear up some of the most common questions and inquiries people have about big muscles and BJJ, from building them to training with them and looking like a model on the cover of Men’s Health.

Does BJJ Make Your Muscles Bigger?

Brazilian Jiu-Jitsu is going to help you increase the size and strength of all muscle groups when you start training. However, it will keep improving the size and performance of certain muscle groups more than others, and it will only take your muscle growth to a certain point, after which you’ll need supplemental weight training.

Can Brazilian Jiu-Jitsu Build Muscle?

Yes, BJJ can build muscle, especially if you are a complete beginner that is not weight training on the side. If you’re already used to weight training, BJJ won’t do you much good in the big muscles building department.

How Much Muscle Is Too Much?

When muscle tissue becomes difficult to keep on, and you feel it impacting your mobility while providing no strength in return, you’re at the threshold of your muscle size for Jiu-Jitsu. If you notice your cardio going notably down, you should also consider giving building muscles a rest.

Also, if you’re bound by weight classes, you’ll only have so limited room for improving your body composition in the direction of building big muscles.

Can You Get In Shape With BJJ?

Yes, BJJ will get you in shape. It will help you lose fat and build some muscle, but remember that it will get you in shape for Jiu-Jitsu and grappling, and not a general shape suited for everything, In other words, you’ll still suck at swimming.

Will BJJ Make You Stronger?

In most cases, yes, Jiu-Jitsu will help you build strength by building muscle and connective tissue over time. There are many types of strength and BJJ will help you increase your relative strength and strength speed.

Does BJJ Build Legs?

Given that most of the exchanges happen on the ground, and there’s no real external resistance against the legs while grappling, BJJ is not going to help you build either big or powerful legs.

Can You Get Abs From BJJ?

You can get abs from every activity you do, including BJJ, under one condition – that oy have a clean and sustainable diet.

Will BJJ Get You Ripped?

It depends on your perception of ripped, but at the end of the day, Jiu-Jitsu will help you improve body composition, but it won’t get you looking like Gordon Ryan or UFC fighters during weigh-ins.

If getting ripped is your goal, BJJ is going to work best as your means of cardio in your quest for a specific physique.

In Conclusion

Do you need big muscles n BJJ? Yes.

How big? It all depends on your game and end goals.

Can BJJ help you build big muscles? To a certain extent, and specific muscles yes. In order to develop all muscles in a balanced way, you’ll need to introduce weight training as well.

The post Big Muscles In BJJ: Can You Get Jacked From BJJ? appeared first on BJJ World.

After Islam Makhachev’s, Khabib Nurmagomedov, who was in his corner after preparing him for his UFC performances, is back in the spotlight. “The Eagle” is a fighter who we have never seen tired inside the octagon. In fact, he easily tired out every other fighter who stood against him in the octagon.

And his secret is not wrestling bears in Dagestan. The UFC Hall Of Famer (29-0), who retired undefeated recently shared his take on how to become a good grappler on the Wahed Podcast:

“Guys ask me, like, how you become a good grappler, good top control, wrestling, conditioning…

I was wrestling every day, like one hour. Non-stop, one hour – can you imagine it? With new  opponents, for one hour. And then, when you finish, you go do some exercise; lifting, running, bikes, work with coach…”

Khabib Nurmagomedov also added that stability and routine were the cornerstones of his success:

“You know, I was doing the same thing all my life. Stability, stability… If you don’t have stability, if you don’t recover between the trainings – you’re never going to become a success.

You have to train hard. Every day, you have to do the same thing. You have to do same thing every single day. And so many years, you have to sacrifice everything that you have.”

Khabib Nurmagomedov also credited recovery as being the main piece of the puzzle for his extremely efficient conditioning inside the octagon:

“Between trainings, you have to recover. A lot of people don’t understand what recovery is. A lot of people call it, like: massage, supplements… [But] for me, recovery is sleep.

Most important thing; between trainings, like, at least 2-3 hours. All my life, I was like daytime – I was sleeping. Like, from maybe 11 to 1, maybe 12 to 2, maybe 2 to 4…
You know, between trainings you have to sleep because you train so hard; morning for 2 hour and night for 2 and a half… You need rest.”

https://www.youtube.com/watch?v=dUGV70oPsTs

The post Khabib Nurmagomedov: Do This To Recover For Combat Sports appeared first on BJJ World.

What is a pull-up?

Let’s start with defining a pull-up. A pull-up is a type of strength exercise where you grab onto a bar and, using your arm muscles, pull your shoulders up so they are just above the bar. This exercise is challenging – it requires powerful muscles in your chest, back, triceps, and biceps, as well as a solid core.

Here is how to do a standard pull-up.

1. Stand behind the bar.
2. Reach up and grab onto the bar with both hands.
3. Pull yourself upwards so your shoulders are in line with the bar.
4. Hold this for a second or two.
5. With control, move back down to beneath the bar.

Different Types of Pull-Ups

There are several different types of pull-ups that are useful for different reasons. Try to perfect your standard pull-up first before moving on to the other moves!

Around the World Pull-Ups

This pull-up variation is excellent for not only your chest and back but also your abs. It isolates different muscles in your upper body and gives them all a really thorough workout.

1. Stand below your bar.
2. Grab onto the bar and hold it tightly.
3. Then, pull yourself upward, moving toward the left as you do so.
4. Once you reach the top left, push your body over to the right.
5. Once you reach the top right, start lowering your body down.
6. Repeat on the opposite side.

Hanging Leg Raises

Hanging leg raises are an advanced ab workout, and they are one of the best ways to get a six-pack! Here’s how to complete them.

1. Hold onto the pull-up bar with your arms. Keeping your core braced, lift your legs until they are parallel to the ground.
2. Keep your legs straight and hold them for as long as you can.
3. Then, slowly lower them back to the ground.

Don’t worry if you can’t lift your legs very far, to begin with. If this is the case, keep practicing, and try and lift your legs a little further off the ground each time. This is still an ab workout, and you’ll work up to eventually being able to do a full hanging leg raise.

Windshield Wipers

This is a variation on hanging leg raises that targets your oblique muscles.

1. Get into the hanging leg raise position.
2. Move your legs slightly further upwards – as much as is comfortable.
3. Then, move your legs from left to right, as if they are mimicking windshield wipers.
4. Move them back to the hanging position.
5. With control, move your legs back to the starting point.

Vertical Knee Raises

This exercise is quite similar to hanging leg raises but uses slightly different muscles and is a different motion. It’s also a great exercise for strong, toned abs.

1. Hold onto the pull-up bar with both arms.
2. With control, lift your feet off the ground and bend your knees.
3. Move your legs up so your thighs are parallel to the ground and your legs are bent.
4. Move them up further, slightly higher than the parallel, for an extra boost.
5. Then, slowly move them back down.

Again, this is an intense move, and you might struggle with it initially. Keep practicing – just do what you can until you can do it as instructed! If you feel any pain in your back, stop immediately.

Tips for pull-ups

• If you find pull-ups too tricky, you could use a pull-up band to give you some support. These are resistance bands that attach to both your body and the bar and help you move toward the bar a little easier. Once you’ve practiced a few times with a pull-up band, you might have built up your muscles enough to go without!
• If you are struggling to do pull-ups, work on building your chest and back muscles. Do weights like chest presses and clean-up presses, as well as bodyweight exercises like push-ups.
• Practice makes perfect with pull-ups! You may not be able to do one straight away, but with a bit of time and some training, you’ll be performing them with ease.

Whether you are a pull-up pro or just starting, these exercises are great for your upper body, core, and abs. They take a while to perfect, but once you’ve got the hang of them you’re guaranteed to notice the benefits!

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Strength and conditioning training is fun, even when it does not help your grappling. the trouble with it is that everyone is looking for Jiu Jitsu workouts that is highly specific to the sport, and done by the best grapplers in the world as confirmation that they work. That’s meaningless. Ask yourself this first: Why are you doing strength and conditioning? If it is to get a quick fix of aesthetics training and a feeling of accomplishment, grat. If you’re all about improving your performance on the mats, however, keep on reading.

The Strength And Conditioning Homework 

I have shared the concept of strength and conditioning training as homework for grapplers. The gist of it is that you should do most of your training on the mats. your main training is doing actual Jiu Jitsu, whatever the class structure and curriculum might be where you are from. Everything else, when BJJ is your focus is supplemental training. In simple terms, that is something you should look to do when you’re not on the mats. Otherwise, you’re wasting a great opportunity to actually train some more BJJ!

When it comes to supplemental training, you will know that it is no longer supp[elemental when you’re lifting weights or swinging kettlebells a lot more than you’re doing armbars and guard pass drills. If you are actually able to keep strength and conditioning in the “supplemental zone” and do it as your homework, you are free to explore ways in which you can enjoy it more while getting all the benefits. And yes that will include some aesthetic gains, as a “side-effect”.

Basically, when it comes to Jiu Jitsu workouts, there are none… Jiu Jitsu is the best Jiu Jitsu workout, as corny as that may sound. That aside, if you would like to explore ways in which you can become stronger, faster, leaner, and have more endurance for the particular goal of being able to perform better in the sport of BJJ, then, there are specific workouts that will help you win your quest. Not just that, but pretty much every training discipline or modality offers things that have a great carryover to BJJ.

5 Jiu Jitsu Workouts That Never Fail

Do you know how the following Jiu Jitsu workouts won’t fail you? If you stick to them. Too many times people gather all the “best” Jiu Jitsu workouts and then never do them or stop after a couple of times… You need to do your homework all the time if you want to see progress!

That said, in my quest to bring you effective BJJ strength and conditioning workout options I opted for variety instead of going deep into training physiology this time. Namely, the following 5 options feature workouts from different aspects of physical training, and there’s something in there for pretty much everyone. IF you have any more ideas about other types of workouts that you would like me to include, feel free to suggest them!

Crossfit For BJJ

Those of you that love CrossFit and BJJ are probably aware that you can’t do both all out. Basically, you have to pick one and do the other in a supplemental fashion. If CrossFit is your homework, then you have to do two things: first, don’t train more than a couple of times a week, on days that you don’t have BJJ. Second, be careful which WODs you pick, because some are, well, just plain stupid. Having a certified and knowledgeable (do not mix the two) CrossFit coach is a must.

Basically, if I had to pick, I’d go with either Fran or Murph. Those of you that do CrossFit know what I’m talking about. Given that most people like to lift weights, I’ll opt for Fran here as the first of our top 5 Jiu Jitsu workouts.

Fran (21-15-9 reps for time):

• Thrusters (squat to shoulder press in one motion. 95-pound for male, 65-pounds for female athletes are the recommendations)
• Pull-ups

Weightlifting For BJJ

Full body is all the jazz. That is the only thing you need to remember when programming weightlifting Jiu Jitsu workouts. Again, I wouldn’t recommend doing more than two workout sessions per week. The exception from full-body workouts that is acceptable (well, if you want to see results, anyway) would be an upper/lower body split.

It can be really confusing what and how to train for grappling strength in a commercial fitness gym, so let me declutter things a bit. First, you want to start with something explosive, then move to something heavy, and end up with assistance work. This is the basic formula that works with all kinds of programs out there, from West Side Barbell to Olympic lifting. The exercises, will, of course, be your choice, depending on preferences, abilities, and goals, but the big three (deadlift, squat, and bench press) should have a spot in any program.

1. Box jumps – 5 sets x 3 reps with 90 seconds rest in between sets
2. Zercher squats – 3-5 sets x 3-6 reps, not going over 80% of your 1 RM. 2 minutes rest.
3. Superset: Inverted rows & dumbbell bench press: 4 sets of 8-12 reps
4. Superset: Scarecrows & military press: 4 sets of 8-12 reps
5. Core or conditioning circuit (programming depends on choice of circuit)

Bodyweight For BJJ

When it comes to bodyweight training most people have two things to understand – your body can be enough resistance and you can’t just do squats, pushups, and pullups and expect to progress. IN terms of not using weight, your body can challenge you constantly, but you will need to think somewhat outside the box. That means that after a certain point your body adapts to certain exercises, which in bodyweight terms is not much, despite many more being available than the few people use.

Gymnastics is one way of really developing crazy amounts of strength as well as incredible control over your body. Conversely, I find those to be the best bodyweight Jiu Jitsu workouts as well. Remember though, that you will need a good base of endurance before you master some of the more difficult gymnastics moves. So, being able to do 200 squats, 100 pushups, and 50 pullups is the baseline. Check out some interesting gymnastic strength training exercises below:

Kettlebells For BJJ

kettlebells are the tool that people love more than anything else when it comes to BJJ. Certainly, they are a great way of developing both strength and conditioning, but they also have some limits. That said, fro those that love training with them, there are endless Jiu Jitsu workouts to pick from. The basics are to maintain a good form, use the appropriate weight for you, and of course, know when to use one and when to use two kettlebells. Oh, and if there’s one thing to always include in your kettlebell training routing for BJJ, it is a variation of loaded carries.

Kettlebell circuit for BJJ (use a moderate to heavy weight):

1 arm snatches – 5 reps on each side

1 arm clean and press – 5 reps on each side

Goblet squats – 10 reps

Goblet reverse lunges – 5 reps on each side

1 arm high pulls – 5 reps on each side

1 arm rows – 5 reps on each side

2 arm swings – 10 reps

Running For BJJ

Finally for those that are truly old school or enjoy running for some inexplicable reason, conditioning for grappling won’t be a problem if you tweak regular old long-distance running a bit. This is where intervals come into play. However, before we look into programming options, let’s cover where you can do these workouts. outdoors is the obvious top choice, especially if you have hills and the likes nearby. Indoor options include treadmills, ellipticals, versa Climber and jump rope.

Simple intervals that include both sprinting and running at a slower pace are a must in running-based Jiu Jitsu workouts. You can start off with a 1:3 ratio of sprints to jogging, and look to switch it up eventually. Another great thing is to have different length sprints and jogging intervals within the same workout, keeping your body guessing all the time.

Even More Homework! 

What if you enjoy yoga? Well, that’s not really something that we’d consider a workout is it? It is more of a recovery/health-improvement method. The thing is, that is also homework! It would be ideal if you could do Yoga, stretching, or some soft tissue work every day, but that is not easy for most people to achieve. Between training BJJ and doing strength and conditioning Jiu Jitsu workouts, there’s not a lot of time left to do recovery.

The truth is, recovering from training takes up almost as much time as training does. A solid recovery routine that involves active and passive stretching, self-myofascial release, and breathing exercises will take up anywhere from 20-40 minutes easily. The bottom line is that these workouts are just as important, if not more as any other type of homework training you’re doing as a grappler. So, e you do at least a couple of them a week.

Final Thoughts

Jiu-Jitsu workouts for strength and conditioning are not set in stone, nor is there a methodology out there that is better than every other methodology. IN essence, you should do what you like and enjoy doing. If you hate running and love kettlebells, it would be dumb to think that sprints are the only way to get in shape for BJJ. As long as you program things smart, and don’t forget that conditioning is homework, pretty much anything you do will let you in fighting shape.

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People that train BJJ usually train other things as well, especially when they start competing. While supplemental training is generally a good idea, it also has to be carefully programmed. This programming has to focus on the intensity and volume of training, as well as the selection of exercises that actually have a carryover effect on the sport. What I mean by that is that there’s no point in lifting some insane amount of weight with calf raises, because you’ll never have to use it in the context of BJJ. Strength training for Jiu-Jitsu should be very specific and precise.

The Secret Of Strength Training For Jiu-Jitsu: Developing A Strong Core

What is the one thing you need to focus on with your strength training for Jiu-Jitsu? Your core. And let’s just be clear about something. The core does not just refer to the abs. In fact, your abdominal muscles are just a part of the muscle groups that make up the core. The other muscle groups that “pitch-in” are the shoulders, lower back, upper back, thighs, and glutes. As you can see, this just about covers all the major muscle groups in the body.

Let me keep demystifying the “core” for you. The reason most strength coaches and fitness experts swear by the core is simple – the muscle groups that we refer to by that name all work in unison to help us with key functions which include flexion, extension, torsion, and stabilization of the trunk. In another word, when people refer to movements that make the body work as a whole, they refer to movements that include the core. The reason for this is that the core is what connects all the muscle groups in the boy, allowing them to help each other when performing athletic activities.

The only logical conclusion from there is that core training is the most important aspect of strength training for Jiu-Jitsu, and strength training in general, to be honest. When it comes to developing core muscles used to both the rigors and the movement patterns of Jiu-Jitsu, certain exercises are much better than others.

The 4 Best Exercises You Need To Be Doing

Training the core comes in many forms, and all of them are more or less helpful. However, when it comes to specific strength training for Jiu-Jitsu, there are four core exercises that won’t just make you stronger and help you learn to use your body as one unit, but they also have a direct carryover effect to grappling.

#1. The Walrus

How It Works: You get in a pushup position with extended arms and put your toes on something that can slide effortlessly along the floor, like furniture sliders for example. From there, you only move your arms, dragging your body forward as you go arm by arm.

Benefits: This is an exercise that involves a full range of motion for the shoulders. At the same time, it teaches you how to stabilize your body, given that you’re basically in a plank position all of the time. Of course, there’s also a dynamic strength component given the movement of the arms.

Carryover effects: The overhead reaching motion is very similar to pummeling when standing, or different grip fighting situations, especially when you are in top position.

#2. Ab Wheel Rollouts

How It Works: You will need an ab roller to execute this one. Doing the exercise is pretty straightforward. Be on your knees, keep your arms straight, your abs tight and roll out as far as you can go, before contracting your abs to get back to the starting position.

Benefits: This exercise helps lengthens the upper body via thoracic extensions. That is something not many exercises can accomplish. At the same time, it helps develop better stability of the trunk. The contraction phase means you are working both on rapid and slow contraction, providing you with lots of control over the motion.

Carryover effects: You spend a lot of time in the overhead position which is a crucial one in BJJ. Ther;’s direct translation to battling for collar ties, working off your back as well as scrambling for takedowns.

#3. Medicine Ball Slams

How It Works: You will need a medicine ball for this one. It is an exercise often seen in strength training for Jiu-Jitsu. The weight should be appropriate to your level of physical preparedness. What you do is grab the ball with both arms and slam it to the ground for the basic, or linear version of the exercise. As it bounces back you grab it and keep doing repetition. For the rotational version of the exercise, you circle the ball from the outside in before you slam it. Repeat on both sides with the rotational method.

Benefits: Lots of shoulder involvement in three directions, helps develop dynamic control of the trunk, and develops speed-strength, a key ability for athletes.

Carryover effects: Mat control. The dynamic control you get from this exercise means you will be able to control scramble situations and improve your control in pins, especially when you’re holding someone in front of you, which, in grappling, is most of the time.

#4. Pause Front Squats

How It Works: You will need a barbell and a squat rack. You should hold the bar to the front of your shoulders, balancing it on them, while using the grips for support and anchoring.  The goal si to squat deep, and once you reach the bottom position of the squat to pause there. Then you explode back up to complete the repetition.

Benefits: This exercise develops extreme explosive power due to the pause effect. Pausing at the bottom removes the bounce effect which means you have to use your core to explode back up. Apart from developing overall core strength, the pause front squad also develops driving power as well.

Carryover effects: Irreplecable for developing driving power that is necessary for takedown setups and guard retention and recovery.

Putting It All Together

YOu can pretty much organize these exercises any way you want. The easiest way would be to do them on separate days, after BJJ training, if you have access to the appropriate equipment. You could also do the mas straight sets, although training them in a circuit fashion will give you the most bang for your buck. If you can stomach it.

Organizing your strength training for Jiu-Jitsu means you should be covering different athletic qualities at the same time. That means that repetitions should be kept in the 8-12 reps range, depending on the exercise. With the pause front squats, you can even go as low as 6 if you are using heavier weights. For the walrus, you should be going for distance or time. while the ab wheel and medicine ball slams are perfect when done in 8-12 reps. Anywhere from 3 to 6 sets is great, depending on your overall conditioning.

When it comes to how many times a week you should do strength training for Jiu-Jitsu, given that there are lots of muscle groups involved in these exercises, the ideal frequency is twice a week, preferably with at least two days of rest in between.

Conclusion

There is no need to overcomplicate strength training for Jiu-Jitsu. Keep it simple and focus on what matters, like the muscles of the core. With these four exercises, you work every muscle group that is important for grappling. More importantly, you get to do it in an efficient and time-saving way.

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Training BJJ only is a perfect way to get into shape – until it isn’t. If you’ve been training for more than a couple of years, you already have a certain level of efficiency when it comes to grappling. Once or twice you might pull off training and roll at a higher intensity as a means to get your “beach body” back. However, after a while, all that you’ll notice is that you now have an extra layer preventing you from doing stuff like inversions or folds. At a certain point, you’ll have to complement your grappling with Jiu-Jitsu exercises to really get the most bang for your buck. Why just run on a treadmill and do bench presses when you can actually speed everything up, gain strength, a better gas tank, more mobility, and get into peak fighting shape? Here’s how.

Holiday Damage Control

Let’s face it, you’ll overeat during the holiday season. Not only that, but you’ll also stretch it way past its due date. For most, that means deep into January, when you can still enjoy a few days of New Year’s leave and no training. And you know what? It is perfectly okay, as long as you have a way back. I’ve tried being disciplined and eating clean, even cutting weight in January (for the Europeans). Suffice to say, that was the hardest weight cut I’ve ever done!

New Year’s resolutions actually come with perfect timing. You’re fat enough to need some Jiu-Jitsu exercises to help you get back in shape, and there’s not much you can do unless you live in a tropical paradise. So why don’t people just go and train like they decided they’ll do? Well, because it is still cold and nobody can see how they look under all the layers of clothing we usually wear this time of year. However, if you do Jiu-Jitsu, it is about much more than just looking good or reducing some holiday blubber.

You actually need to be able to move when you grapple, and trust me, I know, holiday excesses can really throw a wrench into those plans. Moreover, if you’re a competitor, you’ve not only got to get to your weight division, but also improve performance. It is easy, the lazier you get, the more your cardio will suffer. I’ve tried for years and years to break this cycle and never really got far. Until this year. I have now found the perfect combination of Jiu-Jitsu exercises, that along with regular BJJ training will get you in peak shape in no more than a month’s time.

What Are Your Best Options?

So, you’ve decided to strip some of that holiday blubber off. Congratulations. That said, with a lot more meals coming your way as Christmas time looms, it would be even better if you kept yourself in check with some carefully selected Jiu-Jitsu exercises.

To begin with, running is actually your best friend when it comes to preventing everything you eat from sticking to your body. However, unless you’re live in the Caribbean or an equally warm spot, you’ll probably hate running outside. That is where treadmills, ellipticals, jumping rope, and other alternatives come into play. Make it a habit of doing either longer stints of lower intensity or short but brutal high-intensity intervals and enjoy the festive season.

Strength training is another thing you can hardly go wrong with. Just Lift heavy objects and you will get stronger and in better overall shape. And keep it simple – the high powerlifting three, with several extra moves, is more than enough if you’re a grappler first and foremost.

Trying to do more BJJ is also a highly efficient way of sneaking in more intensity. By more BJJ her I mean roll more, and try to make rolls more intensive, rather than being overly technical and trying to learn too many new things.

Jiu-Jitsu Exercises To Get In Fighting Shape Fast

Let’s look more closely at actual jiu-jitsu exercises that will help you shed some weight, or at least remain at your desired one while you indulge a bit more than usual during the holiday season. Why are these Jiu-Jitsu exercises? Because they’ll both help you with your BJJ performance, as well as your fitness goals.

• Chin-ups are the absolute first thing you should do, strength-wise. Do them as chin-ups, pull-ups, muscle-ups, do them with a Gi, keep your legs in an L-shape… The opportunities are plenty and you’ll get a great return!
• Hollow Body Holds are another crazy effective exercise. This one is from gymnastics and has you using your core to keep your feet and your shoulders lifted off the ground while keeping your limbs as straight as possible. You can hold it, or you can rock your body while holding it for some crazy results in core strength!
• Barbell Hip Thrusts are one of the Jiu-Jitsu exercises you have to do. Lying on the ground, you’ll need to prop your back against a bench, And place a barbell across your hips. The goal is to explode with your hips up, although that explosion will look really slow with big weights.
• Kettlebell rows, done in an alternating fashion should also be high on your list. Whether you’ll do them bent over or supported over a bench is down to you. the motion is one we use constantly in BJJ, and it activates plenty of muscles in the back to really give you a good workout. Plus, you get to stabilize the weight of kettlebells while you’re doing it.
• Crawls are the number one bodyweight and grappling-specific exercise you need to do. It will not only improve your BJJ movements, but also teach you plenty about coordination, and moving when in a fatigued state, while really challenging your heart, lungs, and muscles. Plenty of crawl variations are variable!
• Sprinting intervals come last. since maintaining or losing weight is the focus, you’ll need some resistance here. If outdoor conditions allow it, go for hill sprints. The steeper the hill, the better. If not, sled pushes or drags are your best bet!

Conclusion

Do anything. Grasse the groove, do circuits, CrossFit style workouts, old-school roadwork… Organize the Jiu-Jitsu exercises above in any way you see fit as long as you’re off the couch and working all those thanksgiving turkeys and whatever else you’re going to cram during the holidays off.

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