Strength and Conditioning for Wrestling/Jiu Jitsu beginners
Ryan Bateman
Full-body, 3 days a week programs are highly effective for Brazilian Jiu Jitsu and wrestling. This allows for maximal recovery time to prioritize performance on the mats. It builds injury-resistant armor around your joints, and reinforces the same compound movements used in grappling. If you want to become well rounded athlete, adding strength and conditioning to your game is a must.
A
Front Squat
3 x 5 @ 7
B
Incline DB Bench Press
3 x 6 @ 7
C
Barbell Rows
3 x 8 @ 7
D
DB Shoulder Press
3 x 7 @ 6
E
Plank
3 x 1:00
F
kettlebell swings
10 x 10
A
Snatch Deadlift
3 x 5 @ 7
B
Push-Up
3 x 20
C
Pull-Up
3 x 10
D
Roll Up Crunch
2 x 20
E
Crunch
2 x 20
F
Burpee
8 x 8
A
DB Lunges
3 x 10 @ 7
B
DB Floor Press
3 x 10 @ 7
C
Barbell Upright Row
3 x 12 @ 6
D
DB Lateral Raise
3 x 12 @ 6
E
DB Bicep Curls
3 x 10 @ 7
F
DB Tricep Extension
3 x 10 @ 6
G
Barbell Roll Outs
3 x 10
Ryan Bateman
Former elite wrestler with International Junior assignments in Folk and Freestyle. Former National level Olympic Weightlifter. 20 years in competitive MMA and Brazilian Jiu Jitsu. More than 15 years' experience as a strength and conditioning coach. My programming philosophy will always combine fitness and sport with the demands of real life and parenthood.
A progressive strength and conditioning plan is an essential tool for the well-rounded grappler. Be stronger and faster on the mats. Improve your recovery. Take control of your training.
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