THE ULTIMATE BODYWEIGHT WORKOUTS FOR JIU JITSU: ENHANCE YOUR PERFORMANCE OFF THE MAT
Ready to take your Jiu-Jitsu game to the next level? Get ready to unleash the power of bodyweight workouts! These exercises will help you build the strength, agility, and endurance needed to excel in the grappling world. Let's dive in!
Push-Ups
Good old push-ups! Strengthening your chest, shoulders, triceps, and core, they give you the upper body stability required to execute those killer techniques and maintain control during rolls. Mix it up with close-grip and decline push-ups for added challenge.
Squats
Give your lower body the love it deserves with squats! Work those quads, hamstrings, and glutes for improved strength, stability, and explosiveness. Take it up a notch with pistol squats or jumping squats to really power up your legs.
Lunges are a great exercise to incorporate into your jiu jitsu strength training.
Lunges
Lunges are fantastic for enhancing leg strength, balance, and coordination. Targeting those quads, hamstrings, and glutes while engaging those stabilizer muscles, forward, reverse, and walking lunges are a must-try!
Planks
A rock-solid core is the key to Jiu-Jitsu success! Planks engage your entire core, from the abs to the obliques and lower back. Start with holding the plank position for 0:45 seconds and then work your way up as you get stronger.
Mountain Climbers
Time to get dynamic with mountain climbers! These babies target your core, shoulders, and hip flexors, mimicking the knee-driving moves you use in Jiu-Jitsu. Stay rhythmic and controlled for maximum impact.
Burpees
Want a full-body workout that boosts your cardio and explosiveness? Enter burpees! They work your arms, chest, legs, and core while getting that heart rate up. Perfect for building the endurance you need on the mat.
Hollow Body Holds
Get that core firing with hollow body holds! Lie on your back, lift shoulders, legs, and arms off the ground, and keep your body straight and rigid. This one helps with guard strength and fending off opponents' attacks.
Leg Raises
Let's target those lower abs with leg raises! Lie down, lift those straight legs, and lower them without touching the ground. Advanced? Try hanging leg raises or flutter kicks for an extra challenge!
Bear Crawls
Embrace your inner bear with bear crawls! Engage your entire body and improve coordination as you mimic those crawling movements we love in Jiu-Jitsu. Crawl forward and backward like a pro!
Yoga and Mobility Exercises
Don't forget about flexibility and joint mobility! Yoga and mobility exercises like downward dog, cobra pose, and pigeon pose keep you injury-free, improve range of motion, and enhance your performance on the mat.
Ready to level up your Jiu-Jitsu game? Incorporate these bodyweight workouts into your routine, focusing on proper form and gradually upping the intensity. Your strength, endurance, and body control will skyrocket, complementing those slick techniques you've been honing on the mat. So get moving, and let those bodyweight workouts take your Jiu-Jitsu journey to new heights! Osss! 🥋💪 Add some variety to your work out with this killer bodyweight workout for bjj.
