Five Key Work-outs for BJJ

Being successful at BJJ isn’t just about training in the actual art. Like most sports, athletes can gain significant competitive advantage by training to improve their overall conditioning and flexibility. The type of training also reduces your chances of injury. Here are five example workouts you can use to supplement your training.

1. Strength and Conditioning Circuit

• Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
• Circuit (perform each exercise for 30-60 seconds, rest 30 seconds between exercises):
  • Squats
  • Push-ups
  • Pull-ups (or rows)
  • Lunges
  • Plank
  • Russian twists
• Rest 1-2 minutes and repeat the circuit for 3-4 rounds.
• Cool-down: 5-10 minutes of light stretching.

2. Cardiovascular Endurance Workout

• Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
• Main workout:
  • Run 1-2 miles (or equivalent time on a stationary bike or elliptical machine)
  • 5 rounds of: 10 burpees, 20 mountain climbers, 30 jumping jacks
  • Finish with 5-10 minutes of high-intensity intervals (e.g., 30 seconds all-out effort, 30 seconds rest)
• Cool-down: 5-10 minutes of light stretching.

3. Plyometric Power Workout

• Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
• Main workout:
  • Box jumps: 3 sets of 5 reps (rest 1-2 minutes between sets)
  • Explosive push-ups: 3 sets of 10 reps (rest 1-2 minutes between sets)
  • Jump squats: 3 sets of 15 reps (rest 1-2 minutes between sets)
  • Lateral bounds: 3 sets of 10 reps (rest 1-2 minutes between sets)
• Cool-down: 5-10 minutes of light stretching.

4. Core Strength and Stability Workout

• Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
• Main workout:
  • Plank: 3 sets of 30-60 seconds (rest 30-60 seconds between sets)
  • Bicycle crunches: 3 sets of 20 reps (rest 30-60 seconds between sets)
  • Side plank (left and right): 3 sets of 30-60 seconds (rest 30-60 seconds between sets)
  • Leg raises: 3 sets of 10 reps (rest 30-60 seconds between sets)
• Cool-down: 5-10 minutes of light stretching.

5. Mobility and Flexibility Workout

• Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
• Main workout:
  • Deep squat holds: 3 sets of 30 seconds (rest 30-60 seconds between sets)
  • Pigeon pose: 3 sets of 30 seconds (rest 30-60 seconds between sets)
  • Seated hamstring stretch: 3 sets of 30 seconds (rest 30-60 seconds between sets)
  • Shoulder dislocations with a band: 3 sets of 10 reps (rest 30-60 seconds between sets)
• Cool-down: 5-10 minutes of light stretching.