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Functional Workouts For Jiu Jitsu

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John Danaher Instructionals

Functional Strength Training for BJJ

Functional Strength Training for BJJ

Functional Workouts For Jiu Jitsu

This time we decided to go a step further into the realms of what professional Brazilian Jiu Jitsu fighters are working on nowadays, Functional gymnastics.

The first sect shows the warm up prior to the main exercises. This should be done at a fast pace without stops for no longer then 20 minutes (divided equally for all exercises). Take into account these exercises are performed by athletes, if you are new to Jiu Jitsu and/or have never been involved in weight lifting of any kind, we do not recommend you start with such advanced movements. There are other programs out there more suitable for beginners such as Ginastica Natural (which as you might have figured, stands for natural gymnastics), a style of strength and conditioning that is very famous in Brazil. Developed by professor Alvaro Romano it focuses on ground movements combined with stretching with core muscle development, having been used with great success by a number of BJJ athletes such as Rickson Gracie, Royler Gracie, Demian Maia, Xande Ribeiro, Saulo Ribeiro and many others.

Warm Up:

Main Exercises

With functionality in mind, this set shows how to improve things such as grip and specific explosive power. These are followed by “raises” or “picking up” movements, focusing on improving your balance and helping your body deal with picking up odd weights (heavy bags) and finally exercises that help you improve spine mobility and improve the muscles that support your back.

These should be done by preparing the stations prior to the exercises, and you may rest in between exercises (no more then 30 seconds), the exercises should be run for 1 minute each station adding more as you get better and more comfortable with the exercises.

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  • C says:

    GREAT VIDEO, GREAT WEBSITE. This website rocks. keep up the great work.

  • Great article!

    I find that combining weights and interval training go very well with BJJ.

  • Petter says:

    How many rounds? And how often should you do these exercises?

    • DeeMonte says:

      You may have had a competition come and go since asking this question but…
      I'm not expert on this but i would probably find another 2-4 training drills for this particular training, split it into 2 groups of 3. Do one group of exercises say Mon, Wed, Fri and the next group Tues and Thursday…
      Then swap it on the next week and of course with rolling most nights. If training for a competition you/i would do this for about 6 weeks and on Saturday i would do to an open class just rolling with anyone there.
      Maybe it's a wrong way to do it but it is just how i have trained in the past, though i am just getting back into it after a few years off.
      Hope it helps and good luck in the future

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