10 Essential Jiu Jitsu Workouts for Beginners

10 Essential Jiu Jitsu Workouts for Beginners

Embarking on your journey in Brazilian Jiu Jitsu (BJJ) can be both exciting and challenging. As a beginner, it's crucial to build a solid foundation in technique, strength, and endurance. This guide outlines ten essential jiu jitsu workouts designed to help you develop these key attributes. Whether you're training in long sleeve rash guards or short sleeve rash guards, these workouts will set you on the path to success.

1. Warm-Up and Mobility Drills

Importance of Warm-Ups

Warming up is a fundamental aspect of any jiu jitsu workout. It prepares your body for the physical demands of training, helps prevent injuries, and enhances overall performance.

Key Warm-Up Exercises

• Joint Rotations: Start with neck, shoulder, elbow, and wrist rotations to lubricate the joints.
• Dynamic Stretching: Incorporate leg swings,  arm circles, and hip openers to increase blood flow to the muscles.
• Light Cardio: Engage in jogging, jumping jacks, or skipping rope for 5-10 minutes to elevate your heart rate.

Mobility Drills

• Hip Bridges: Lie on your back, bend your knees, and lift your hips to engage the glutes and improve hip mobility.
• Scapular Push-Ups: Perform push-ups focusing on moving the shoulder blades to enhance shoulder mobility.
• Cat-Cow Stretch: Alternate between arching and rounding your back to improve spinal flexibility.

2. Shrimping (Hip Escape)

Importance of Shrimping

Shrimping is a fundamental movement in jiu jitsu that helps create space between you and your opponent, allowing for escapes and transitions.

How to Perform Shrimping

1. Starting Position: Lie on your back with your knees bent and feet flat on the ground.
2. Movement: Push off one foot, lifting your hips off the ground and moving them to the opposite side while turning onto your shoulder.
3. Return: Return to the starting position and repeat on the other side.

Drills and Variations

• In-Place Shrimping: Practice shrimping without moving across the mat to focus on technique.
• Shrimping Across the Mat: Combine multiple shrimps to move across the mat, mimicking real-life scenarios.

3. Bridging and Rolling

Importance of Bridging

Bridging is a powerful movement used to escape from bottom positions and initiate sweeps.

How to Perform Bridging

1. Starting Position: Lie on your back with knees bent and feet flat on the ground.
2. Movement: Drive your hips upward, pushing through your feet and shoulders.
3. Variation: Combine the bridge with a roll by turning onto one shoulder and rolling over to your knees.

Drills and Variations

• Bridge and Roll Escape: Use bridging to escape from mount or side control.
• Bridge to Knees: Combine the bridge with a roll to end up on your knees, ready to engage or escape.

4. Technical Stand-Up

Importance of Technical Stand-Up

The technical stand-up is a fundamental movement for regaining a standing position safely and efficiently.

How to Perform Technical Stand-Up

1. Starting Position: Sit on the ground with one hand behind you and the opposite foot flat on the ground.
2. Movement: Lift your hips off the ground, swinging your free leg behind you to create space.
3. Stand-Up: Use your hands and feet to stand up while maintaining balance and readiness.

Drills and Variations

• Solo Drills: Practice technical stand-ups from different seated positions.
• Partner Drills: Combine technical stand-ups with guard recovery or sweeping techniques.

5. Guard Retention Drills

Importance of Guard Retention

Guard retention is crucial for maintaining control and preventing opponents from passing your guard.

Key Guard Retention Techniques

• Hip Movement: Use hip escapes and shrimping to create distance and reestablish guard.
• Leg Pummeling: Pummel your legs to block and reinsert them into guard positions.
• Framing: Use your arms and hands to frame against your opponent's body, creating space for guard recovery.

Drills and Variations

• Solo Drills: Practice hip escapes and leg pummeling against imaginary opponents.
• Partner Drills: Work with a partner to simulate guard passing and retention scenarios.

6. Positional Drills

Importance of Positional Drills

Positional drills help you understand and master various positions in jiu jitsu, enhancing your control and technique.

Key Positions to Drill

• Mount: Focus on maintaining balance, applying pressure, and transitioning to submissions.
• Side Control: Work on controlling your opponent, transitioning to mount, and setting up submissions.
• Back Control: Practice maintaining back control, applying hooks, and securing submissions.

Drills and Variations

• Flow Drills: Move between different positions fluidly to develop smooth transitions.
• Isolation Drills: Focus on specific positions and techniques to improve proficiency.

7. Drilling Basic Submissions

Importance of Drilling Submissions

Drilling basic submissions helps you develop muscle memory and confidence in applying these techniques during live rolls.

Key Submissions to Drill

• Armbar: Practice the mechanics of the armbar from various positions, such as mount and guard.
• Triangle Choke: Focus on setting up and finishing the triangle choke from the guard.
• Rear Naked Choke: Drill the rear naked choke from back control, emphasizing proper grip and pressure.

Drills and Variations

• Solo Drills: Use grappling dummies or resistance bands to practice submission mechanics.
• Partner Drills: Work with a partner to drill submissions with controlled resistance.

8. Flow Rolling

Importance of Flow Rolling

Flow rolling is a light, cooperative sparring method that allows you to practice techniques and transitions without full resistance.

How to Flow Roll

1. Set the Pace: Agree with your partner to keep the intensity low and focus on fluid movements.
2. Continuous Motion: Move through positions and techniques without pausing, emphasizing smooth transitions.
3. Communication: Communicate with your partner to ensure a productive and safe rolling session.

Benefits of Flow Rolling

• Technique Refinement: Practice techniques in a relaxed environment, improving your understanding and execution.
• Conditioning: Build endurance and stamina without the intensity of full sparring.
• Creativity: Explore new techniques and combinations in a low-pressure setting.

9. Strength and Conditioning Workouts

Importance of Strength and Conditioning

Strength and conditioning workouts enhance your physical capabilities, making you more resilient and effective on the mat.

Key Exercises

• Bodyweight Exercises: Push-ups, pull-ups, squats, and lunges build functional strength.
• Core Workouts: Planks, Russian twists, and leg raises strengthen your core for better stability and control.
• Cardio: Running, cycling, and rowing improve cardiovascular endurance, essential for sustained performance during rolls.

Drills and Variations

• Circuit Training: Combine different exercises into a circuit to improve strength and conditioning simultaneously.
• Interval Training: Alternate between high-intensity and low-intensity exercises to build endurance and power.

10. Flexibility and Stretching Routines

Importance of Flexibility

Flexibility is crucial for executing techniques efficiently and preventing injuries.

Key Stretching Exercises

• Static Stretching: Hold stretches for 20-30 seconds to improve flexibility in key muscle groups.
• Dynamic Stretching: Perform controlled, fluid movements to enhance flexibility and mobility.
• PNF Stretching: Use proprioceptive neuromuscular facilitation (PNF) techniques to improve flexibility through muscle contractions and relaxations.

Drills and Variations

• Post-Training Stretching: Incorporate stretching routines after training sessions to aid recovery and maintain flexibility.
• Yoga: Practice yoga to improve overall flexibility, balance, and mental focus.

Conclusion

Starting your journey in jiu jitsu requires dedication, consistency, and a willingness to learn. By incorporating these ten essential workouts into your training routine, you'll build a strong foundation in technique, strength, and endurance. Whether you prefer long sleeve rash guards or short sleeve rash guards, these workouts will help you progress and achieve your goals in jiu jitsu. Remember, the key to success is consistent practice and a positive mindset. Embrace the challenges, enjoy the journey, and keep rolling!