Brazilian Jiu-Jitsu enthusiasts always look for the best ways to improve their skills. Nailing awesome moves and techniques is super important. However, developing strength and muscle really makes those skills stand out.
You need to follow no rigid workout to achieve the body of a BJJ player. Every player has their own needs and requirements. However, following the suggested workout plan that targets all the important muscles needed for better performance will see a drastic improvement.Â
You can follow a BJJ workout plan focusing on strengthening and conditioning your body. Additionally, kettlebell workouts for BJJ are also an excellent suggestion for people training to better themselves as Brazilian jiu-jitsu players.Â
If you are overwhelmed by all the workout plans online and cannot decide on one, you are in the right place. Continue reading to learn more about strength and conditioning training and kettlebell workouts for BJJ!
Table of Contents
Strength and Conditioning Workout for Grapplers/BJJ
A strength and conditioning workout for grapplers/BJJ is essential to get your muscles used to the impacts of a fight. All grapplers experience large amounts of force whenever they are in the ring or in a fight.Â
Professional weight training and strength training workouts can help grapplers strengthen their muscles and brace themselves for impact. Here's what you need to know about strength training for grapplers.
Weight Training Importance
BJJ is an unpredictable sport, and the player never knows which move he will use next. So, every BJJ player must strengthen and condition all their muscle groups while training for tournaments.Â
Weight training plays a vital role in building strength in the body. While skill and technique are essential for any sport, players also require strength and conditioning to defeat opponents without too much struggle.Â
The only way to strengthen their bodies is to follow specialized workout plans that help them build muscle and train better. However, these workouts are unlike regular workouts.Â
BJJ strength training is all about maintaining flexibility and ensuring muscle growth. However, unlike most workouts, this prevents players from gaining too much weight. It is crucial so that players can remain in their preferred weight categories while still conditioning their bodies!
Workout Plans for Grapplers
Workout plans are ideally created depending on a player’s requirements. However, BJJ players can use these exercises to target specific muscle groups.
Upper Body:
Pull:
- Dumbbell/Kettlebell bent rows
- Barbell Bent-Over Row
- Pull-ups – varied grip
Push:
- Barbell bench press
- Dumbbell bench press
- Barbell Overhead Press
- Dumbbell Overhead Press
- Kettlebell overhead press
Glutes, hamstrings, quads:
- Romanian Deadlift
- Barbell Glute Bridge
- Kettlebell Swing
- Barbell Back Squat
- Trap Bar Deadlift
- Split Squat
Core:
- Hanging Leg Raise
- Dead bug
- Band Anti-Rotation Press
- Turkish GetUp
- Landmine Barbell Twist
Alternating between these exercises will help you develop all the different muscle groups in your body. It is advised that you start with push followed by pull, and finally lower body on subsequent days of the week.
Another excellent way to ensure flexibility is to try yoga. Yoga improves muscle strength and engages all vital groups while still helping with flexibility. This age-old workout is a must-try if you are training for BJJ tournaments.Â
Muscle Groups Engaged
With BJJ strength training, all the muscle groups in the body need to be activated. It does not need to happen simultaneously. Workout plans focus on a single group per session so that players get the maximum benefits.
Here are the three major muscle groups that are engaged in BJJ workouts.
Upper Body:
Upper body muscles include arms, chest, and back. Incorporating push-pull exercises will help strengthen back and chest muscles. Back muscles like the Latissimus dorsi and rhomboids play an essential role in improving a player’s grip strength. Additionally, exercises like pull-ups can also help improve performance.
Lower Body:
Lower body muscles include glutes, hamstrings, and quads. These muscles help with balancing and holding positions during a fight. Strong lower body muscles help with hip flexion and extension, which can improve your bridging. Strengthening your glutes can also help you withhold, like the armbar.
Core:
Core strength is crucial for martial arts, especially for BJJ players. Your core muscles include obliques, abdominal muscles, and transverse abdominis. Your core helps strengthen your entire body. A strong core will help you brace for impact and allow you to off-base opponents.Â
When you train for your upper and lower body, you automatically engage your core muscles; this will eventually help condition them. However, as a BJJ player, you need to train your core muscles to see faster and better results.
Principles of Conditioning and Strength Training
The ultimate goal of strength training for BJJ is to help players with endurance and improve their techniques by adding speed to all their moves. That happens because the more robust your muscles are, the crisper your moves will be.Â
Strength training and conditioning help provide players with powerful bursts of energy needed during matches. The right amount of training will also help players build power and flexibility during matches.
BJJ Kettlebell Workout
Kettlebell workouts are gaining popularity in BJJ circuits because they are highly effective training methods. Here’s how kettlebell workouts can help you with BJJ training.
How Kettlebell Workout Helps
Kettlebell workouts are easy to learn, require minimum equipment, and are highly versatile. They are perfect for training functionality. Kettlebell workouts involve movement, which in turn helps with flexibility and motion.Â
These two assets are crucial when you want to train for BJJ. A stiff body is one of the biggest nightmares of any martial arts player. That is also why most players invest their time in training to simultaneously achieve speed, flexibility, and strength.Â
Studies have shown that kettlebells are one the best equipment BJJ players can use to achieve their body goals. Many professional players even swear by it for making them strong and flexible too!
What is the Joe Rogan Kettlebell Workout?
Joe Rogan is one of the biggest names in the martial arts world. Many people consider him a legend in Brazilian Jiu-Jitsu as the 51-year-old has made quite a name for himself in the sport.Â
This BJJ player turned comedian and actor is still very passionate about the sport and has taken it upon himself to guide younger players interested in it. He helps BJJ players by telling them more about workouts and training techniques to help them perform better.
Another one of his significant findings is kettlebell workouts. Rogan swears by these workouts and claims they are the best for BJJ players to build strength. He even has his own Joe Rogan kettlebell workout structure he calls the ‘Three S's.Â
His favourite workouts include renditions of push, pull, and squats using the kettlebell. Here are a few of his top exercises:
- Turkish GetUp
- Overhead kettlebell squat
- Kettlebell military press
- Kettlebell swing-high pull
- One-arm kettlebell hangs clean
Top 5 Kettlebell Exercises for BJJ Players
If you are new to the BJJ kettlebell workout and want to try it yourself, here are a few top variations that can help you build strength and flexibility.Â
- One-arm kettlebell thruster
- Grappler’s row (inverted)
- Kettlebell Cossack squat
- One arm swing
- Turkish get-up
You can try these exercises at the gym or even at home since all you need is a little room and a suitable-sized kettlebell. However, if you are using a kettlebell for the first time, it is advised that you perform these exercises under supervision to reduce the chances of injury.
To Conclude With
Strength and conditioning for BJJ can help players achieve their maximum potential during matches and perform better. You must curate a workout plan under supervision to avoid injuries. However, with consistent training, a BJJ workout routine will only improve the way you fight your opponents!
Frequently Asked Questions About BJJ Workout Routine
How should I train my body for BJJ?
You must be consistent with training and do workouts targeting the right muscle groups. As a beginner, you must start with the basics and work on your endurance. Once you have the stamina to complete it, you can start weight training to work on your strength.
Does BJJ help strengthen muscle?
Doing BJJ alone can help you condition your muscles how you want. That is because you engage your core the most while grappling and fighting your opponent in a match. Additionally, all your muscle groups are activated when you train for this martial art, so there is bound to be muscle conditioning. However, it is not enough, so you must also do weight training alongside.
I'm Andrew, the entrepreneurial mind behind AV SEO Consultant Boutique Agency, with a deep-rooted love for cats and a knack for crafting the perfect home office. As the co-founder of Brazilian Jiu-Jitsu World, my expertise has evolved from the mat to the digital realm, where I now leverage my SEO savvy to empower others. Though injury may have paused my BJJ and MMA journey, my commitment to sharing actionable insights and resources for these passions remains unshaken.
