This one-week sample plan focuses on developing the key physical attributes needed to dominate your next competition or dominate training sessions.
Jiu-Jitsu is a demanding sport that requires a unique blend of strength, endurance, and agility. While rolling and drilling techniques are essential, incorporating a dedicated strength and conditioning program can significantly elevate your performance on the mats.
Why This Program Works:
Targeted Exercises: Each session addresses specific areas crucial for Jiu-Jitsu, like core strength, grip strength, explosiveness, and overall work capacity.
Variety and Balance: The program incorporates a mix of bodyweight exercises, weight training, and metabolic conditioning to build a well-rounded foundation.
Progressive Overload: Rest periods and repetitions are strategically planned to allow for gradual improvement throughout the week.
Recovery Focus: Rest days are scheduled to allow your body to adapt and rebuild, preventing injuries and burnout.
The Week-Long Program:
Day 1: Strength (Lower Body & Core)
Squats (3 sets of 8-12 reps): Builds leg power for takedowns, explosive movements, and maintaining dominant positions.
Deadlifts (3 sets of 5-8 reps): Improves overall strength, core stability, and pulling power for submissions.
Bulgarian Split Squats (3 sets of 10 reps per leg): Increases single-leg strength and stability for guard retention and sweeps.
Glute Bridges (3 sets of 15 reps): Strengthens glutes and hamstrings, important for hip escapes and overall power.
Plank (3 sets of 30-60 seconds): Enhances core strength and stability, vital for maintaining control during grappling.
Day 2: Rest or Active Recovery (Light cardio or yoga)
Day 3: Strength (Upper Body & Grip)
Pull-Ups (3 sets of as many reps as possible): Develops back strength for guard retention and grip strength. Consider assisted pull-ups if needed.
Rows (3 sets of 8-12 reps): Builds pulling strength for kimuras, armbars, and overall upper body power.
Bench Press (3 sets of 8-12 reps): Improves pushing strength for guard passing and maintaining top control. Consider bodyweight variations if needed.
Overhead Press (3 sets of 8-12 reps): Strengthens shoulders for takedowns and maintaining posture.
Grip Training (3 sets of 30-second holds each): Implement various grip training tools like grip strengtheners, farmer's carries, or towel rolls.
Day 4: Metabolic Conditioning
Circuit Training: Perform each exercise for 30 seconds with minimal rest between exercises. Repeat the entire circuit 3-4 times. Exercises can include:
Burpees
Jump Squats
Mountain Climbers
Box Jumps (modify if needed)
Kettlebell Swings (modify if needed)
This high-intensity workout improves cardiovascular endurance and overall work capacity, mimicking the demands of a grappling match.
Day 5: Rest
Day 6: BJJ Specific Training
Focus on drilling specific techniques, positional sparring, and live rolling during your regular Jiu-Jitsu class. Apply the strength and conditioning improvements you've been working on throughout the week.
Day 7: Rest or Active Recovery
Tips For You:
This is a sample program. Adjust exercises, sets, reps, and weights based on your fitness level and experience.
Always prioritize proper form over lifting heavier weights.
Warm-up before each session and cool down afterward.
Listen to your body. Take rest days when needed and don't push through pain.
By incorporating this program into your routine alongside your Jiu-Jitsu training, you'll develop the strength, endurance, and explosiveness to dominate on the mats. Remember, consistency is key! Stick with the program, stay dedicated, and watch your Jiu-Jitsu game transform.
For any Information on getting started with training at Force Jiu-Jitsu
(912) 493-4782
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