3 Workouts to Build Explosive Strength for BJJ

The first workout is called “3 Workout to Build Explosive Strength for BJJ” and it consists of three workouts. You will have to do all three workouts, but only one workout per day. If you want to start with the second workout, then you need to complete the first two workouts before starting with the third workout.

You will have to choose which workout you want to do. Here are the three workouts:

1) Legs (30 minutes): This is the most intense workout.

You will work your legs and lower body muscles for 30 minutes. During this time you should not rest at all, but instead try to increase intensity as much as possible. You must keep moving forward until you feel like stopping or falling down from exhaustion. If you fall down or stop for more than 10 seconds, then you should start from the beginning.

2) Chest (30 minutes): Here you will work on your upper body and chest muscles.

This is a great workout to increase your endurance and stamina while working on your arm strength at the same time. You should do push-ups during this time, but you can choose any pushing exercise that you want, such as dumbbell chest presses or incline bench press.

3) Leg endurance (30 minutes): This is a great workout to increase your leg endurance and strength.

During this time you should do squatting exercises of some kind. You can do them with or without weights. Intervals of jumping jacks during this time are not recommended, because they are more for warming up before and after a workout session.

You must do all three workouts every day until you have completed the week. On the weekend, you can take a break and do something else if you want. After one week you should return to your normal workouts. If you want, you can continue on with these explosive workouts to improve your fitness level.

The second set of 3 workouts increases the intensity of your training. You will do 2 minutes of each exercise during this time, so the total workout should take about 15 minutes to complete. You should warm up and stretch just like during the first week.

3 Workouts to Build Explosive Strength for BJJ - gym fit workout

1) Heavy Bag: This is where you will aim all of your punching force at a heavy bag.

During this time you should try to focus on your hardest punches as much as possible with each strike.

2) Speed Ball: You will aim your kicks and strikes at a speed ball for this exercise.

Try to hit it as fast as possible, but also as accurately as possible. To make this more intense, you can do the donkey kicks that are shown in Jean-Claude Van Damme movie called “Kickboxer.”

3) Sit-ups: You should try to do as many sit-ups as possible during this time.

2 sets of 100 per session is a good goal to reach for. Also, you should not take any breaks in between these sit-ups, but instead take a break after you have finished the first set.

The third and final week should be the most challenging for you. You will be doing these explosive workouts every other day. So, if you do the workouts on Monday, you do not need to do them again until Wednesday. This will allow your muscles to recover a bit before you continue with the next week of workouts. These sessions should take about 30 minutes or less to complete.

1) Heavy Bag: You should aim for 100 punches during this time.

Try not to stop until you have completed this goal.

2) Speed Ball: This time you should also try to complete 100 kicks and punches of some kind.

3 Workouts to Build Explosive Strength for BJJ - GymFitWorkout

You can either alternate between kicks and punches or simply do all of one and then move on to the other. Do whatever is most comfortable for you.

3) Sit-ups: You need to do as many of these as you can without breaking.

Remember that taking breaks during these is a bad idea, because it will allow your muscles to rest briefly. If you are having problems with this then you should stretch your stomach in between sets.

After you have completed this workout session, you may take a break and then return for the next explosive training day. These sessions should always be done on their designated days so that your body can get into the routine of it. If you miss a day then simply return to the workout that you had missed. After 2 weeks, you should feel much stronger than before and your energy levels should have increased.

If you are interested in learning more about these types of workouts you can always search the internet for mixed martial arts training materials. There are some videos and e-guides available that can teach you even more about training methods like these. The important thing is to keep yourself interested and motivated in your training. If you don’t feel like exercising, then something is wrong and you are not doing it right. MMA has become one of the most popular sports to watch nowadays due to the competition and high-intensity of this type of fighting.

Thank you for reading! Best of luck to you!

Sources & references used in this article:

Explosive-strength training improves 5-km running time by improving running economy and muscle power by L Paavolainen, K Hakkinen… – Journal of applied …, 1999 – journals.physiology.org

Effect of a Brazilian Jiu-jitsu-simulated tournament on strength parameters and perceptual responses by D Detanico, RA Dellagrana, MSS Athayde… – Sports …, 2017 – Taylor & Francis

Strength and conditioning for grappling sports by NA Ratamess – Strength & Conditioning Journal, 2011 – cdn.journals.lww.com

Optimal load for the peak power and maximal strength of the upper body in Brazilian Jiu-Jitsu athletes by BVC da Silva, MA de Moura Simim… – … Journal of Strength & …, 2015 – journals.lww.com

Caffeine improves muscular performance in elite Brazilian Jiu-jitsu athletes by FJ Diaz-Lara, J Del Coso, JM García… – European journal of …, 2016 – Taylor & Francis

High-intensity interval training applied in Brazilian Jiu-jitsu is more effective to improve athletic performance and body composition by RL Ribeiro, JIO Silva, MGB Dantas… – Journal of Combat …, 2015 – researchgate.net

An evidenced-based training plan for Brazilian jiu-jitsu by LP James – Strength & Conditioning Journal, 2014 – journals.lww.com

… , isometric hand grip and explosive strength leg–similarities and differences between novices and experts in an international competition of Brazilian jiu jitsu by FJ Diaz-Lara1ABCDE, JMG García1ACDE… – researchgate.net

Analysis of physiological determinants during an international Brazilian Jiu-jitsu competition by FJ Diaz-Lara, J del Coso, JM García… – International Journal of …, 2015 – Taylor & Francis