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The best Jiu-jitsu workout is one that is extensive, varies for everyone, and has an unlimited amount of efficient configurations. When we started training jiu-jitsu a little over three years ago we started to notice that our normal workout routine in the gym was no longer useful. When you start training a sport like Brazilian jiu-jitsu (or other related combat sports) it is important to create a routine that helps you train to become more athletic and mimics the movements you will do.
Read below to learn all about Jiu-Jitsu, its workouts, routines, and much more!
Jiu Jitsu Workout
A Jiu-Jitsu workout is one of the best ways to improve your overall fitness and enhance your grappling and fighting skills. These workouts involve a combination of strength training, cardio exercises, and specific drills that try to mimic the movements and techniques used in Jiu-Jitsu matches.
Jiu-Jitsu workouts allow you to build strength, endurance, and flexibility, which are essential for success on the mats, ring, and octagon. It often includes bodyweight training to increase core stability with exercises like push-ups, squats, lunges, burpees, and core strengthening exercises.
Alongside power training exercises like Olympic lifts, kettlebell exercises, and compound movements. Incorporating Jiu-Jitsu-specific drills like takedowns, guard passing, and submissions can improve your technique, muscle memory, and reflexes to help you hit and not get hit.
Sweet Science of Fighting Training Programs
When it comes to combat sports, having a solid training program holds the highest importance, especially if you plan on taking a combat sport seriously.
The Sweet Science of Fighting training programs focuses on a combination of technical skill development, building strength and explosive power, physical conditioning, mental preparation, a conditioning routine, and recovery between every training session.
These well-designed training programs will make sure that you’re working on all necessary aspects of your combat sport, from striking and grappling techniques to strength and conditioning. It helps you build and polish a strong foundation, improve your skills, and enhance your overall performance in the ring or cage.
A structured program like this allows for progressive overload, gradually increasing the intensity and complexity of weight and technical training to ensure continuous improvement. To continue, a good training program helps you prevent injuries by incorporating proper warm-ups, cool-downs, and recovery strategies between sessions.
It also provides guidance on how to schedule active rest days and periodization in your weekly routine to optimize your training and avoid burnout. If you want to take your skills to the next level, the first step is finding a qualified coach with a solid program of training for BJJ, or whatever combat sport you plan on pursuing.
Technique is the most important aspect of BJJ/grappling performance. But want to increase your chances of landing submissions, finishing takedowns, and maintaining position? This program will have you man handling your opponents making them ready to tap.
Dominating the Mats Starts in the Weight Room
Dominating the mats in combat sports truly starts in the weight room.
In most cases where skill and experience are equal, the stronger athlete will usually win, therefore, strength training plays a crucial role in enhancing your performance and giving you a competitive edge against your opponent.
By adding strength training for BJJ with exercises like the power clean, snatch and kettlebell swing into your regular training routine, you can build a solid foundation of strength and develop explosive power, which translates directly to your performance on the mats.
This will help you generate accurate and explosive strikes, execute powerful takedowns, and maintain control over your opponents at all times.
Additionally, weight training improves your overall athleticism, agility, flexibility, reflexes, and endurance, allowing you to move swiftly and efficiently during fights. Weightlifting also strengthens your joints and muscle tissue, reducing the risk of injuries and damage from getting hit during sparring or professional matches.
Technique is the most important aspect of BJJ/grappling performance. But want to increase your chances of landing submissions, finishing takedowns, and maintaining position? This program will have you man handling your opponents making them ready to tap.
Workout Goals For Grapplers
When it comes to workout goals for Brazillian Jiu-Jitsu athletes, there are a few key areas to focus on.
Firstly, you should focus on building strength and power through exercises like deadlifts and squats (front squats, back squats, and goblet squats) which can help you execute techniques with more force. Following a good strength training program can make this easier.
Secondly improving endurance and cardiovascular fitness through activities like running or HIIT is a must so you do not get gassed out during matches. If there is anything common amongst elite BJJ athletes, it’s that they all have unmatched cardio.
Third, don’t forget about flexibility, mobility, and reflexes which are crucial for executing techniques and preventing injuries. Train your fast twitch muscle fibers by adding in high-velocity exercises.
Lastly, working on your core muscles, agility, and quickness will enhance your overall performance on the mats. Incorporate core exercises into your routine and you’ll have increased core strength in no time!
By setting these goals and incorporating them into your weekly training routine, you’ll be well on your way to becoming a stronger and more skilled BJJ fighter!
Building Explosiveness
Building explosiveness holds some serious importance for grapplers in combat sports like BJJ and other MMA sports. Explosiveness is essentially the ability to generate quick and powerful movements, which can make a significant difference in your grappling game, being able to throw your opponent around is a skill all grapplers should aspire to have.
When you’re explosive, you can swiftly close the distance, explode into takedowns, land hard punches and kicks, and quickly transition between positions and techniques. It allows you to overpower your opponents in a matter of seconds, creating openings for submissions, and maintaining complete control on the ground.
By incorporating high-velocity exercises with large ranges of motion like plyometrics, Olympic lifts, and medicine ball throws into your training routine, you can improve your speed, power, and overall explosiveness. Practice these movements among others regularly to bring your A-game every single time!
Building Strength
Building strength is incredibly important for grapplers in training and in matches. Strength forms the foundation of your grappling skills and abilities, allowing you to overpower your opponents, control positions, gain control, and execute powerful techniques.
By focusing on compound exercises like deadlifts, squats, and bench presses, you can enhance your overall strength and build muscle. This increased strength and muscle on your frame translates directly into your grappling performance, enabling you to execute fierce takedowns with ease, maintain dominant positions, and resist your opponent’s attacks.
Furthermore, building strength will also strengthen your joints and tendons, which will reduce the risk of injuries like fractures and dislocations. Building unmatched strength should be a major priority for all grapplers to help them excel!
Creating an Unstoppable Engine (Cardio Training)
Grappling is a gruelingly demanding sport, if you lack in the cardio and energy department, you will get destroyed by your competition. Getting physically or mentally gassed out before your opponent is the worst thing that can happen to you regardless of the type of sport.
This is why cardiovascular training is incredibly important for grapplers in MMA. Having a strong cardiovascular system is crucial for enduring the extensive physical demands of grappling matches. It enhances your endurance, increases blood flow, and strengthens your heart allowing you to maintain a high level of intensity throughout the fight.
By regularly engaging in activities like running, cycling, or high-intensity interval training, you can improve your cardiovascular fitness and heart health, increase your lung capacity, and enhance your overall stamina. This means you’ll be able to push the pace, outlast your opponents, and perform at your best till the end, even during prolonged matches.
Cardiovascular training also aids in the recovery process, it acts as a catalyst helping you bounce back faster between training sessions and fights. So, don’t neglect your cardio workouts, treat your core muscles, heart, and lungs like other major muscle groups, and train them regularly.
Upper Body and Grip Strength for BJJ
Upper body strength and grip strength play a crucial role in the success of grapplers in MMA and should be treated as a priority alongside others. Having a strong upper body allows you to control your opponents, execute powerful takedowns, and maintain dominant positions throughout the matchup or training session.
It enables you to generate force for techniques like chokes, joint locks, and throws, there is nothing that will kill your opponent’s confidence like a suplex! Additionally, grip strength is vital for maintaining a firm hold on your opponent, preventing them from escaping your grasp during wrestling or executing their own attacks.
By incorporating exercises like pull-ups, push-ups, rows, farmer’s walks, and other grip-specific training into your routine, you can develop the necessary upper body and grip strength to overpower your opponents, stay safe from any sticky situations, and maintain control throughout the match.
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Benefits of BJJ Strength and Conditioning
BJJ practice and overall mixed martial arts training provide athletes with a long list of benefits. These allow the BJJ practitioners to live a longer and healthier life and also help them bring out the best BJJ performance on the mats and during professional matches.
Increased muscle mass, better physical conditioning, and reduced risk of injury are a few of the plethora of benefits of training BJJ.
Muscle Mass Increases
Brazilian Jiu-Jitsu strength and conditioning training will lead to a massive increase in overall muscle mass. This is because BJJ involves intense grappling and ground fighting, which requires a significant amount of muscles and strength. it may take a while for you to notice but your muscle mass will increase when you train BJJ.
By incorporating strength and conditioning exercises into your weekly training routine alongside your BJJ training, such as weightlifting, resistance training, and bodyweight exercises, you can target specific muscle groups and stimulate ever more muscle growth.
This increase in muscle mass not only enhances your overall strength and explosive power but also improves your performance on the mats. With more muscle, you’ll have greater power in your movements, making it easier to execute techniques and defend against their attacks, ultimately being in control the whole time.
So make sure to religiously follow your BJJ strength and conditioning program to build that muscle mass and take your grappling skills to the next level!
Better Physical Conditioning
BJJ is a highly demanding and physically intense sport that requires a high level of cardiovascular endurance, and overall fitness.
By incorporating strength and conditioning exercises into your training routine, such as cardio workouts, circuit training, and agility drills, over time you can improve your overall physical conditioning. This means you’ll have increased stamina, allowing you to last longer during matches and training sessions.
In combat sports like BJJ and other martial arts like Muay Thai and Boxing, having excellent cardio is super important, the last thing you want is to be gassed out before your opponents.
You’ll also have improved muscular endurance and blood flow throughout your body, enabling you to maintain proper technique and perform at your best even when fatigued. Additionally, better physical conditioning enhances your recovery and reduces the risk of injuries which ensures longevity in your fitness and fighting journey.
Note that physical fitness should always be one of the highest priorities among Brazilian jiu-jitsu athletes and those who want to excel at the sport.
Injury Prevention
Following a strength and conditioning program in Brazilian Jiu-Jitsu can greatly contribute to injury prevention because of the multitude of benefits that come with it. BJJ is a physically demanding sport that involves various painful techniques, positions, and transitions that put stress on the joints and muscle tissue.
By incorporating strength and conditioning exercises into your training routine, you can improve your overall strength, flexibility, and mobility, all of which are crucial in reducing the risk of getting injured. Strengthening the muscles around your joints and the joints themselves, such as your knees and shoulders, can provide added stability and support during intense grappling sessions.
Enhancing your flexibility and mobility can help you move more efficiently on the mats and reduce the risk of muscle strains or tears. By focusing on a good strength and conditioning program, you’ll be better equipped to handle the harsh physical demands of Brazilian Jiu-Jitsu and minimize the chances of injuries.
Workouts and exercises for BJJ whether you’re an elite competitor or hobbyist
Whether you are one of the many elite BJJ athletes or are just looking to get into the sport for fun or as a hobby, the training style essentially remains the same.
There is a huge variety of exercises for BJJ that help you to progress and bring out your best performance during training and during matches.
Kettlebell Exercises and BJJ Strength
Kettlebell training is a fantastic addition to your BJJ training. They target key muscle groups, like the posterior chain and legs helping you develop explosive power and improve your overall performance on the mats.
Movements like kettlebell swings, Turkish get-ups, and snatches can enhance your strength, core stability, reflexes, and coordination. It is recommended to start with lighter weights and focus on proper form. Incorporating kettlebell exercises into your routine will surely give you an edge over other Brazilian jiu-jitsu athletes.
Bench Press and BJJ
The bench press is a very popular compound exercise that can complement your Jiu-Jitsu training. While it does not exactly mimic the movements you use on the mats, it can still provide some benefits.
The bench press primarily targets your chest, shoulders, and triceps, which can increase your upper body strength and stability. A strong upper body holds great importance in BJJ, especially in situations when you need to maneuver your opponent on the ground.
Deadlift for BJJ Training
Deadlifts are an excellent compound exercise to incorporate into your BJJ training routine. They work many different muscle groups simultaneously, including your posterior chain, legs, glutes, back, grip strength, and core.
Variations of this exercise can help to develop overall strength and power, which can be beneficial for a variety of explosive movements and grappling techniques in BJJ.
By engaging and strengthening these muscle groups, deadlifts can enhance your ability to generate force and maintain proper body weight mechanics during takedowns, sweeps, and submissions.
Pull Ups
Pull-ups are one of the best exercises for building upper body strength, they mainly target your upper back, biceps, and shoulders. Variations of this exercise help increase upper body strength and conditioning which hold huge importance for BJJ.
Regularly performing pull-ups during strength training will help you bring out your best BJJ performance!
Technique is the most important aspect of BJJ/grappling performance. But want to increase your chances of landing submissions, finishing takedowns, and maintaining position? This program will have you man handling your opponents making them ready to tap.
Wrestling Workouts For Jiu-Jitsu Athletes
Wrestling workouts can be beneficial for Jiu-Jitsu athletes. Both sports share many similarities in terms of grappling, takedowns, and control techniques. Wrestling workouts focus on explosive movements, strength, agility, and conditioning, all of which are important aspects of Jiu-Jitsu.
Adding wrestling exercises into your training routine can improve your takedown defense, and enhance your ability to control and escape from opponents. Make sure to explore wrestling and grappling exercises to enhance your skills and excel at Jiu-Jitsu techniques.
Benefits of Having Good Wrestling as a Combat Sports Athlete
Being a combat sports athlete with a strong wrestling background can bring numerous benefits to your overall performance in whatever impact sport you partake in.
Firstly, wrestling provides you with exceptional takedown skills and the ability to control your opponent on the ground, especially their lower body, giving you a significant advantage in MMA tournaments.
It also enhances and strengthens your balance, agility, body awareness, and reflexes which are crucial for maintaining a strong and stable position during training and fights. Wrestling builds exceptional strength and explosive power, allowing you to generate force, execute powerful strikes, submissions, and get you out of dangerous positions.
Moreover, the mental toughness, discipline, and confidence developed through wrestling training can greatly contribute to your resilience and focus inside the ring or cage. It is always a good idea to strengthen and increase your arsenal of techniques by incorporating new styles of training.
12 Week Wrestling Strength & Conditioning Program (Sweet Science of Fighting)
Sweet Science of Fighting arguably has some of the best Wrestling Strength and Conditioning Programs on the market. These excellent routines are designed with the common wrestler in mind looking to increase their strength, explosive power, endurance, agility, and other skills.
This top-notch program is structured with a solid systematic approach to progressive overload that will benefit both beginners and experts. It incorporates a variety of exercises and training techniques with lots of guidance so you can even learn at home with little to no equipment.
Try Sweet Science Of Fighting’s 12 Week Wrestling programs and bring out your best performance at the combat sport of your dreams!
The off-season is the perfect time to work on developing insane levels of strength, power, speed, and conditioning so you can ragdoll opponents come the season.
Frequently Asked Questions
Should I be lifting weights if I train Brazilian jiu-jitsu?
If you train Brazilian Jiu-jitsu, incorporating weightlifting into your weekly training routine a few times can be beneficial. Weightlifting has a plethora of benefits for wrestling and other combat sports. It can help improve your overall strength, power, and muscular endurance, which can enhance your performance on the mat during training and during matches.
It can also help you prevent injuries by strengthening the muscles and joints involved in demanding grappling techniques. However, it is very important to find the right balance between weightlifting and your BJJ training to avoid overtraining and fatigue. For most athletes, 2-3 strength training sessions a week are enough.
Consulting with a qualified strength and conditioning coach who understands the demands of Brazillian Jiu-jitsu can help you design a tailored program that complements your training routine to help you progress at both.
Should I be lifting weights if I wrestle?
If you’re planning on getting into wrestling, incorporating weightlifting into your weekly training routine can be really beneficial. Lifting weights can help you develop strength, explosive power, and muscular endurance, which are all important qualities for grappling and wrestling.
It can also improve your overall athleticism and help you become more explosive on the mat during training and professional wrestling matches. However, make sure to strike a balance between weightlifting and your wrestling training program otherwise you will overtrain and risk an injury.
Getting in touch with a qualified strength and conditioning coach who is knowledgeable in this field can help you greatly with a personalized training program for wrestling and strength training.
What is the importance of strength training exercises?
Strength training exercises are incredibly important for a variety of reasons. For starters, they help build and maintain muscle mass, which is essential for overall strength, functionality, and overall health. Strength training exercises also increase bone density and strengthen your joints, which can reduce the risk of osteoporosis, fractures, and other injuries.
Additionally, they improve joint stability and flexibility, enhancing your overall movement, mobility, and flexibility. Weight training can also boost your metabolism, allowing you to burn more calories in a shorter period of time, this makes it a fun and efficient way to lose weight.
Lifting weights can also have a huge positive impact on your mental well-being, promoting confidence and reducing stress. There’s really no feeling like moving heavy weight and having a pump!
Incorporating strength training is absolutely essential to maintaining a healthy lifestyle. With a good strength training program, diet, and training close to failure is guaranteed to produce unmatched progress!
Should You Do Olympic Lifts and Kettlebells for BJJ?
If you’re into training Brazilian Jiu-jitsu, adding Olympic lifts and kettlebell training into your weight training routine can be a great idea. Olympic lifts, such as the clean and jerk, and snatch are incredible movements that focus on explosive power and full-body coordination, which can translate well to the dynamic movements of BJJ.
As for kettlebell training, it can improve your functional strength, core strength, stability, flexibility, and grip strength, which are all crucial for grappling. Both of these types of weight training can enhance your overall athleticism and performance on the mat. At the end of the day, when your skill is equal to your opponent, the stronger athlete will usually win.
However, it should be noted that Olympic weightlifting and kettlebell exercises have some advanced techniques. These should be perfected with lower weight to avoid injury and pain. Consulting a qualified coach can help you with your training and also manage it with grappling and wrestling training.
How often should you strength train for BJJ?
When it comes to strength training for Brazilian Jiu-jitsu, it’s important to find the right balance between your types of training. Most of the time, incorporating strength training into your routine 2-3 times per week is more than plenty to gain all the benefits.
Most beginners and intermediate athletes require at least 48 hours between sessions for adequate recovery, this frequency allows you to do that while producing enough stimulus to build strength and power.
However, it is essential to listen to your body and adjust the frequency based on your individual needs and recovery capacity, overtraining can put you at risk of injury. Remember to prioritize quality over quantity by focusing on compound exercises that target multiple muscle groups, like power cleans, squats, and other exercises that mimic BJJ training and techniques.
Following proper technique alongside a good program is just as important as training hard and getting enough rest. Find yourself a coach who specializes in resistance training and Brazilian jiu-jitsu for a solid training program.
Been thinking of starting BJJ and have a pretty good strength base now. Going to add some farmers walks to my routine so I can better prepare my grip for grappling.
Thanks for the article!
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