Killer Body Weight Workout For BJJ

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By Katia Silva, [princetonbjj.com]


Yup, even you strong BJJ folks could use some bodyweight training. It’s the perfect time to get familiar with bodyweight exercises that we can turn to whenever we aren’t in a fully equipped gym. This workout brings in base skills required for the one arm push-up and a pistol squat. Use this time away from the mats to own your body, your skills, and your strength. Let’s get started with this week’s bodyweight workout for BJJ.

WARM UP

This will be our go-to warm up for every workout. These exercises improve mobility and help you stabilize your expanded range of motion. Click the link for an explanatory video of each movement.

1 round of the following:

2 rounds of the following:

THE WORKOUT

Complete the following circuits, limiting your rest to 60 seconds or less between exercises. Alter the number of reps as needed until you feel that the set is a difficulty level of 7-8 out of 10.

CIRCUIT 1: 3-4 ROUNDS

  1. Slow Overhead Bodyweight Squat x8-12
  2. Plank Walk Out x3-5 each (Advanced: Walk up wall)
  3. Skater Squat x5-10 (Beginner/Intermediate: Use light weight object for counterbalance; reach out as you begin to descend, pull back to rise)
  4. Hard Rolling x3-5 each (Beginner/Intermediate: Knee to Elbow Hold)

CIRCUIT 2: 3-4 ROUNDS

  1. Close Stance Squat Kick Out x5-8 each
  2. Forearm Plank with Pull Down x10 Each (Keep your palm as high as you can, move from your shoulder blade)
  3. Lateral Lunge to Single Leg Balance x10 each
  4. Pike Push Ups (Advanced: raise your feet)

FUN FINISHER

30 seconds of work, 30 seconds of rest x8-12

  1. Roll to Low Squat Hold x10
  2. Kick Through (Sit Outs) (Advanced: go airborne!)

Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.

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