Time-Restricted Strength & Conditioning Training For BJJ


Every minute on the minute (EMOM) training sessions set a time limit for your workout while simultaneously challenging your strength and endurance. The idea is to work efficiently. Your rest period will decrease as you fatigue because you may take a bit longer to complete the prescribed repetitions.

Download a timer app. I suggest Tabata so you can set the exercise time to 60 seconds and the rest to 0 seconds. For this session specifically, set the number of sets to 6, recovery interval to 1 minute and number of cycles to 3.

Make sure you give yourself 5-10 minutes to warm up. For today’s training sessions start with these 5 drills:

  1. Open Book with Reach x 5 breaths each side
  2. Squat & Reach x 3-5 each
  3. Plank x 15-30s
  4. Feet Elevated Glute Bridge x15
  5. Bodyweight Turkish Get-Up (breakdown) x 2 each side


  1. Turkish Get-Up on Left Side
  2. 10 Front Rack Squats (switch sides each round)
  3. 10-15 Push-Ups
  4. 1 Turkish Get Up on Right Side
  5. 10 Pull-Ups or Hollow Hold Pull-Down
  6. 10-15 Swings
  • Minutes 7 and 14 will be for rest.
  • Repeat for 3 total rounds

Are you struggling with your push-ups? Try one of these modifications:

Always adjust and modify to fit your experience and fitness level.

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