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Here is your free strength and conditioning workout plan for Brazilian Jiu Jitsu: 

Introduction

Welcome to our guide on workout plans for Brazilian Jiu Jitsu! Please bookmark this page for easier access in the future.

Whether you’re a beginner or an experienced practitioner, having a well-rounded training routine is crucial for maximizing your performance on the mat. In this guide, we’ll discuss the importance of incorporating strength training and conditioning exercises into your BJJ training plan.

Strength training can help improve your overall muscle endurance and power, which can be beneficial for executing techniques and moves in BJJ. 

Conditioning exercises, on the other hand, can help improve your cardiovascular endurance and stamina, which can help you maintain a high level of intensity during training and competition. By combining strength training and conditioning exercises, you can create a comprehensive workout plan that will help you reach your BJJ goals.

In the following sections, we’ll delve deeper into the types of strength training and conditioning exercises that are most beneficial for BJJ practitioners, as well as provide a sample workout plan that you can try out. So let’s get started!

Strength training for BJJ

Strength training is an important part of any well-rounded BJJ training routine. 

By building strength and power in your muscles, you can improve your overall endurance and performance on the mat. Some of the most effective strength training exercises for BJJ practitioners include squats, deadlifts, bench press, and pull-ups.

Squats are a great exercise for building strength in your legs, which can be helpful for executing powerful moves and techniques in BJJ.

Deadlifts are another excellent exercise for building overall lower body strength, as well as strength in your back and core. 

Bench press is a great exercise for developing upper body strength, including in your chest, shoulders, and triceps. 

Pull-ups are an excellent exercise for building strength and endurance in your upper body, particularly in your back and biceps.

To incorporate strength training into your BJJ training routine, it’s important to strike a balance between frequency, intensity, and volume.

In general, it’s a good idea to perform strength training exercises two to three times per week, with at least one day of rest in between. 

The number of sets and reps you do will depend on your goals and fitness level, but a good starting point is three to four sets of eight to 12 reps. 

As you progress, you can increase the intensity by adding more weight or reps, or by decreasing the rest time between sets.

It’s also a good idea to vary your strength training routine to keep things interesting and to challenge your muscles in different ways. 

This could include trying new exercises, using different equipment, or changing up the number of sets and reps you do. 

By consistently challenging your muscles, you can continue to make progress and see improvements in your BJJ performance.

Conditioning exercises for BJJ

Conditioning is a crucial part of any BJJ training plan, as it helps build endurance and stamina that can be useful during long training sessions or matches. 

Some great conditioning exercises for BJJ practitioners include sprints, rope jumping, and burpees.

Sprints are a fantastic way to increase your cardiovascular fitness and improve your speed and power. 

To perform sprints, run as fast as you can for a set distance or time, and then take a short break before repeating. 

Rope jumping is another excellent cardio exercise that can boost coordination, balance, and footwork. 

To do rope jumping, simply jump over a skipping rope for a set period of time or number of jumps.

Burpees are a full-body conditioning exercise that can help improve strength, endurance, and cardiovascular fitness. 

To perform a burpee, start in a standing position, then drop down into a plank position, do a push-up, jump your feet back up to your hands, and then jump up into the air.

To incorporate conditioning exercises into your BJJ training routine, it’s important to consider the duration and intensity of your workouts, as well as the rest intervals between sets. 

In general, it’s a good idea to do conditioning exercises two to three times per week, with at least one day of rest in between. 

The duration and intensity of your workouts will depend on your fitness level, but a good starting point is to do three to four sets of 30 seconds to one minute of high-intensity exercises, with one to two minutes of rest between sets. 

As you progress, you can increase the duration or intensity of your workouts, or decrease the rest time between sets.

Sample BJJ workout plan

Here is a sample BJJ workout plan that combines strength training and conditioning exercises:

Monday:

Warm-up: 10 minutes of light cardio (e.g. jogging, jumping jacks)
Strength training: 3 sets of 8-12 reps of squats, deadlifts, bench press, and pull-ups
Conditioning: 3 sets of 30 seconds of sprints, with 1 minute of rest between sets
Cool-down: 5-10 minutes of stretching

Wednesday:

Warm-up: 10 minutes of light cardio (e.g. jumping jacks, high knees)
Strength training: 3 sets of 8-12 reps of lunges, push-ups, rows, and bicep curls
Conditioning: 3 sets of 30 seconds of rope jumping, with 1 minute of rest between sets
Cool-down: 5-10 minutes of stretching

Friday:

Warm-up: 10 minutes of light cardio (e.g. jump squats, mountain climbers)
Strength training: 3 sets of 8-12 reps of leg press, shoulder press, tricep dips, and planks
Conditioning: 3 sets of 30 seconds of burpees, with 1 minute of rest between sets
Cool-down: 5-10 minutes of stretching

This sample workout plan is just a starting point, and can be modified based on your individual goals and training needs. 

For example, if you are a beginner, you may want to start with fewer sets and reps, and gradually increase the volume as you become more comfortable with the exercises. 

If you are more advanced, you may want to increase the intensity of the workouts by adding more weight or reps, or decreasing the rest time between sets.

To wrap it up….

In conclusion, incorporating strength training and conditioning exercises into your BJJ training routine can have numerous benefits for your performance on the mat. 

Strength training can help improve your overall muscle endurance and power, while conditioning exercises can help boost your cardiovascular endurance and stamina. 

By combining both types of exercises, you can create a comprehensive workout plan that will help you reach your BJJ goals.

I hope that the sample workout plan provided in this guide gives you some ideas on how to incorporate strength training and conditioning into your BJJ training routine. 

Remember, this is just a starting point, and you should feel free to make adjustments to the plan based on your individual goals and training needs. 

Don’t be afraid to try new exercises, use different equipment, or adjust the number of sets and reps you do. 

By consistently challenging your body and setting achievable goals, you can continue to make progress and see improvements in your BJJ performance.

If you’re looking for a more comprehensive and systematically designed strength and conditioning program specifically for BJJ practitioners, we highly recommend checking out the Ground Control program from Phil Daru

As a leading strength and conditioning coach in the BJJ community, Phil has developed a program that is tailored to the specific needs and demands of BJJ athletes. 

The Ground Control program includes a variety of workouts, exercises, and drills that are designed to improve strength, power, endurance, and overall performance on the mat. 

If you’re serious about taking your BJJ training to the next level, the Ground Control program is definitely worth checking out.

Get Phil Daru’s Ground Control Program >>

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