BJJ Workout Routine

Posted: April 29, 2013 in BJJ Advice

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BJJ Workout Routine

In Brazilian Jiu-Jitsu there is an emphasis on technique over strength, which is absolutely the correct way to think about the art when training and competing. However, I would argue that strength training when you are not on the mat is still necessary because it helps improve all aspects of life, including injury prevention, and lets face it, it helps you develop strength.

I have laid out a nine-week program that I have used to build strength before tournaments. It’s based off strength programs I have followed in the past for sports training; it’s just been simplified and shortened. It has helped me get significant strength gains, as well as helped my back and knee –both of which I have had previous injuries in – feel great. I do this program on a Monday, Tuesday, Thursday and Friday schedule usually in the early morning. I have trained in BJJ during the evenings while working out in the mornings and my body usually has enough time to rejuvenate.

There are three phases to this program; each phase takes three weeks. Each day there are two circuits to complete without rest between exercises, however between sets take one or two minutes of rest time. Each week the repetitions of the exercises decreases or increases indicated in the parenthesis so you can increase weight. Make sure to warm up properly with some jogging as well as stretch afterward to increase joint mobility. I hope this program can help you as much as it has helped me! If you have any questions comment below.

Phase 1 | Weeks 1-3

Day 1

Pec stretch 2 x 6
Bench press with dumbbells 3 x 10 (8, 6)
Lat stretch 2 x 6
Single arm bent over row 3 x 10 (8, 6)

Gi pull-up 2 x 8 (10, 12)
Bicep curl 2 x 10 (8, 6)
Skull Crushers 2 x 10 (8, 6)

Day 2

Front squat with dumbbells 3 x 10 (8, 6)
Plate crunch exercise ball 3 x 10 (8, 6)
Straight leg dead lift 3 x 10 (8, 6)

Lateral plank 2 x 60 sec
Lateral lunge 2 x 10 (8, 6)

Day 3

Incline bench press with dumbbells 3 x 10 (8, 6)
Lat stretch 2 x 6
Single arm bent over row 3 x 10 (8, 6)

Gi pull-up 2 x 8 (10, 12)
Bicep curl 2 x 10 (8, 6)
Skull Crushers 2 x 10 (8, 6)

Day 4

Romanian dead lift with dumbbells 3 x 10 (8, 6)
Plate crunch exercise ball 3 x 10 (8, 6)
Single leg squat to box 3 x 10 (8, 6)

Lateral plank 2 x 60 sec
Lateral lunge 2 x 10 (8, 6)

Phase 2 | weeks 4-6

Day 1

Bench press one arm dumbbell 3 x 10 (8, 6)
Pull up 3 x 15

Snatch one arm dumbbell 2 x 10 (8, 6)
Upright row dumbbell 2 x 10 (8, 6)
Military press dumbbell 2 x 10 (8, 6)
Single arm bent over row 2 x 10 (8, 6)
Max pushups 2 x Max

Day 2

Single leg split squats 3 x 10 (8, 6)
Glute bridge leg curl exercise ball 3 x 10 (8, 6)

(No rest between exercises/1 minute between sets)

Bodyweight squats 2 x 30
Bodyweight front lunges 2 x 10 each
Bodyweight lateral lunges 2 x 10 each
Bodyweight jump squats 2 x 10

Day 3

Incline bench press dumbbell 3 x 10 (8, 6)
Pull up 3 x 15

Snatch one arm dumbbell 2 x 10 (8, 6)
Upright row dumbbell 2 x 10 (8, 6)
Military press dumbbell 2 x 10 (8, 6)
Single arm bent over row 2 x 10 (8, 6)
Max pushups 2 x Max

Day 4

Single leg split squats 3 x 10 (8, 6)
Glute bridge leg curl exercise ball 3 x 10 (8, 6)

(No rest between exercises/1 minute between sets)

Bodyweight squats 2 x 30
Bodyweight front lunges 2 x 10 each
Bodyweight lateral lunges 2 x 10 each
Bodyweight jump squats 2 x 10

Phase 3 | weeks 7-9

Day 1

Pec stretch 4 x 6
Bench press 5 x 5 (4, 3)
Clap pushup 3 x 3
Lat stretch 4 x 6
1 arm 1 leg contra lateral row 5 x 5 (4, 3)

Plank 2 x 60
Russian twist exercise ball 2 x 12

Day 2

Front Squat 4 x 5 (4, 3)
Jump squat 3 x 3
Hanging knee raise 4 x 12
2 arm 1 leg Romanian dead lift 3 x 5 (4, 3)

Plank 2 x 60
Russian twist exercise ball 2 x 12

Day 3

Lat stretch 4 x 6
Pull up neutral grip 5 x 5 (8, 10)
Pec stretch 4 x 6
Incline bench press 4 x 5 (4, 3)

Plank 2 x 60
Russian twist exercise ball 2 x 12

Day 4

Hanging knee raise 4 x 12
Romanian dead lift 4 x 5 (4, 3)
Split squat back foot up 4 x 5 (4, 3)
Jumps lunges 2 x 2 each

Plank 2 x 60
Russian twist exercise ball 2 x 12

If you have any questions just comment below!

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Comments
  1. I like this Brody. I would like to point out that it is press & knee flex dominant. I point this out because it can lead to muscle imbalances. I would balance it out by adding/swapping some of the pressing movements for horizontal rowing movements. swap some of the knee flex dominant hip extention (lunging & squaring) for hip ext don hip extension (deadlift variations). Also when working on strength & power saltatic stretching is best after completion of work. As part of warmup I would recommend balance work & dynamic stretching. Overall the programme is great.

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