Bodyweight Strength and Conditioning Circuit for BJJ
The following are some of the benefits of using the body weight strength and conditioning circuit for bjj:
1) You will have better control over your own movements;
2) You will develop greater flexibility and coordination;
3) Your cardiovascular system will improve due to the aerobic exercises;
4) You will increase your ability to resist fatigue during resistance training sessions.
You may choose from various types of exercises such as push ups, pull ups, squats, lunges etc. You may also use different types of equipment like dumbbells or kettle bells. Some of the most popular exercise routines include:
• Push Ups (10 reps) • Pull Up (15 reps) • Squats (20 reps) • Lunges (30 reps) • Calves Kick Back (40 reps).
These are just few examples of the many exercises that you can do in order to build up your strength and endurance. However, these are not all the exercises that you can perform. There are numerous variations which you may choose from depending upon your fitness level and goals.
As a beginner, it is advisable to start with the simplest routine first so that you get used to doing them without any problems. The same rule applies if you are a professional athlete as well who wants to try something different.
Bodyweight training is excellent for everyone and it can be very useful in improving your bjj performance. This is why you should consider adding the bodyweight strength and conditioning program to your training. You may follow this routine 2 – 3 times per week on non-training days or you may also do it after your regular training sessions. Following this routine 1 – 2 times per week will be enough for maintenance.
It is important to start out slowly and increase the difficulty level when you get stronger. Always give yourself a day of rest after every training session.
Sources & references used in this article:
Strength and conditioning for Brazilian jiu-jitsu by NB Jones, E Ledford – Strength & Conditioning Journal, 2012 – journals.lww.com
Unconventional methods, techniques, and equipment for strength and conditioning in combat sports by JC Santana, DH Fukuda – Strength & Conditioning Journal, 2011 – cdn.journals.lww.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by C Beasley – fightcampconditioning.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by GB Turns – fightcampconditioning.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by W Wayland – fightcampconditioning.com