There are two kinds of jiu jitsu enthusiast... One is injured. The other is soon to be injured.
When the average black belt takes a decade of training and thousands of hours on the mats to achieve, it doesn't take a scientist to figure out that this sport is a marathon not a sprint. It is a question of when not if you'll get hurt.
Prepare NOW. Train intelligently. Not only will you reduce your chances of getting hurt in the first place, you'll suffer less damage and speed up your recovery when you do, and you'll add intensity and endurance to every area of your game.
The traditional BJJ approach to strength and conditioning- training ONLY jiu jitsu or with BS callisthenic filler exercises- is dead. The sport has moved on.
The highest levels of competition have demonstrated that if you want to fulfill your physical potential, stay healthy, and feeling good on the mats, you need to train as hard and as deliberately in the weight room as you do in your rolls.
Not sure where to begin? Want something that will fit seamlessly around your mat time and actually transfer to grappling performance? This inexpensive paint by numbers template has got you covered.
A1
Ankle jumps
2 x 10 @ 6
A2
Lateral ankle jumps
2 x 10
A3
Rotational ankle jumps
2 x 10
B
Power Jerk
6 x 3 @ 6
C
Pendlay Row
3 x 6 @ 7
D
Bulgarian Split Squat
3 x 12 @ 6
E
Bodyweight hip thrust
1 x 100
F1
Bodyweight towel hold
1 x 1:00
F2
Rubber band finger extension
1 x 100
A
Airdyne
5 x 0:10 @ MAX
A1
Extensive med ball chest toss
2 x 10 @ 6
A2
Extensive med ball side toss
2 x 10
A3
Extensive hurricane slam
2 x 10
B
Explosive dumbbell row
6 x 3 @ 6
C
Front Squat
3 x 6 @ 7
D
Lying Leg Curl
3 x 12 @ 6
E
Bench Dips
1 x 100
F1
Rower short adductor
1 x 10
F2
Hip abduction machine
1 x 10
A
Sled Sprints
5 x 20 @ MAX
A1
Squat jump continuous
2 x 6 @ 6
A2
Lateral leap
2 x 6
A3
Scissor Jump
2 x 6
B
Dumbbell power step up
6 x 3 @ 6
C
Romanian Deadlift
3 x 6 @ 7
D
Ring Push-up
3 x 12 @ 6
E
Plate halo
1 x 100
F1
Wrestler bridge
1 x 10
F2
Plate lateral neck
1 x 10
A
Walk
1 x 60:00
The masked bandit of the gentle art. He's never pulled guard once in his life. He knows more about training than you do.
Dedicated strength and conditioning, lifting heavy weights, performing gruelling intense conditioning, boring injury prevention work. They all suck 😂 But spending months off the mats due to injury? Being chronically in pain? Getting ragdolled every round?
Get Jacked JitsuThe masked bandit of the gentle art
Verified Athlete"Before I created my alter ego, I coached over 1000 pro and college athletes as a strength coach in five countries. I've grossed over $1m in online training education and digital products. I've given 7 years and two knees to the sport of jiu jitsu. I get guac at Chipotle without even thinking about $"