8 Jiu Jitsu Workouts Every Practitioner Should Try

Jiu Jitsu, a dynamic martial art, demands a combination of strength, flexibility, endurance, and technique. Whether you’re a beginner or a seasoned practitioner, incorporating a variety of workouts into your routine can significantly enhance your performance on the mat. This article explores eight essential Jiu Jitsu workouts that every practitioner should try. From strength training to mobility exercises, these routines will help you build the necessary skills to excel in Jiu Jitsu. Remember to wear your long sleeve rash guards or short sleeve rash guards to ensure comfort and protection during these workouts.

1. Strength Training

Strength is a fundamental component of Jiu Jitsu. A well-rounded strength training program can improve your grip, core stability, and overall power, making you more effective during grappling sessions.

Key Exercises:

• Deadlifts: This exercise targets your posterior chain, crucial for explosive movements and maintaining strong posture.
• Pull-Ups: Essential for building upper body strength, particularly in the back and biceps.
• Bench Press: Helps develop chest, shoulders, and triceps, important for pushing opponents away.
• Squats: Strengthen your legs and core, providing a stable base for all movements in Jiu Jitsu.

Routine Example:

• Deadlifts: 3 sets of 5 reps
• Pull-Ups: 3 sets of 8-10 reps
• Bench Press: 3 sets of 5 reps
• Squats: 3 sets of 5 reps

Tips:

• Ensure proper form to prevent injuries.
• Gradually increase weights to build strength over time.
• Wear long sleeve rash guards for added support and protection.

2. Cardiovascular Conditioning

Cardiovascular conditioning is crucial for maintaining stamina during long matches. High-intensity interval training (HIIT) is particularly effective for Jiu Jitsu practitioners.

Key Exercises:

• Sprints: Short, intense bursts of running to boost cardiovascular endurance.
• Jump Rope: Improves coordination, footwork, and cardiovascular fitness.
• Burpees: Full-body exercise that increases heart rate and builds endurance.
• Cycling: Low-impact option to build leg strength and stamina.

Routine Example:

• Sprints: 10 sets of 30 seconds sprint, 1 minute rest
• Jump Rope: 5 sets of 2 minutes
• Burpees: 4 sets of 15 reps
• Cycling: 30 minutes at moderate intensity

Tips:

• Incorporate these exercises 2-3 times a week.
• Mix and match exercises to keep the routine interesting.
• Use short sleeve rash guards for better ventilation during high-intensity workouts.

3. Mobility and Flexibility

Flexibility and mobility are essential for executing techniques and preventing injuries. Regular stretching and mobility exercises can enhance your range of motion and overall performance.

Key Exercises:

• Dynamic Stretching: Incorporates movement to improve flexibility and warm up muscles.
• Yoga: Enhances flexibility, balance, and mental focus.
• Foam Rolling: Helps release muscle tightness and improve blood flow.
• Joint Circles: Increase mobility in key areas like shoulders, hips, and wrists.

Routine Example:

• Dynamic Stretching: 10 minutes before training
• Yoga: 30 minutes, 3 times a week
• Foam Rolling: 10 minutes post-workout
• Joint Circles: 5 minutes daily

Tips:

• Consistency is key to improving flexibility.
• Perform stretches and mobility exercises as part of your warm-up and cool-down.
• Wear long sleeve rash guards to keep muscles warm and support joint mobility.

4. Core Strengthening

A strong core is vital for balance, stability, and executing powerful movements. Core strengthening exercises should be an integral part of your Jiu Jitsu workouts.

Key Exercises:

• Planks: Strengthen the entire core, including the obliques and lower back.
• Russian Twists: Target the obliques and improve rotational strength.
• Leg Raises: Focus on the lower abdominal muscles.
• Bicycle Crunches: Work the entire abdominal region, enhancing core endurance.

Routine Example:

• Planks: 3 sets of 1-minute hold
• Russian Twists: 3 sets of 20 reps
• Leg Raises: 3 sets of 15 reps
• Bicycle Crunches: 3 sets of 20 reps

Tips:

• Maintain proper form to avoid strain on the lower back.
• Gradually increase the duration and intensity of exercises.
• Use short sleeve rash guards to keep cool during core workouts.

5. Grip Strength Training

Grip strength is crucial in Jiu Jitsu for controlling your opponent and securing submissions. Specific grip training exercises can significantly enhance your performance.

Key Exercises:

• Farmer's Walk: Carrying heavy weights improves grip strength and endurance.
• Towel Pull-Ups: Enhance grip by using a towel instead of a bar.
• Plate Pinches: Squeeze weight plates together to build grip strength.
• Hand Grippers: Portable tools for strengthening hand and forearm muscles.

Routine Example:

• Farmer's Walk: 3 sets of 1-minute walk
• Towel Pull-Ups: 3 sets of 5-8 reps
• Plate Pinches: 3 sets of 30 seconds hold
• Hand Grippers: 3 sets of 15 reps

Tips:

• Incorporate grip training into your regular strength workouts.
• Ensure proper technique to avoid hand and forearm injuries.
• Wear long sleeve rash guards to protect your arms during intense grip exercises.

6. Explosive Power Training

Explosive power is essential for quick, dynamic movements in Jiu Jitsu. Plyometric exercises can help develop this type of strength.

Key Exercises:

• Box Jumps: Improve explosive leg power and coordination.
• Medicine Ball Slams: Build upper body explosiveness.
• Clap Push-Ups: Enhance upper body strength and power.
• Broad Jumps: Increase leg power and overall explosiveness.

Routine Example:

• Box Jumps: 3 sets of 10 reps
• Medicine Ball Slams: 3 sets of 15 reps
• Clap Push-Ups: 3 sets of 10 reps
• Broad Jumps: 3 sets of 10 reps

Tips:

• Focus on explosive movements rather than high repetitions.
• Ensure a proper warm-up to prevent injuries.
• Wear short sleeve rash guards for better movement during explosive workouts.

7. Endurance Training

Building endurance is essential for maintaining high performance throughout a match. Combining aerobic and anaerobic exercises can enhance your overall stamina.

Key Exercises:

• Running: Long-distance running improves aerobic capacity.
• Interval Training: Combines high-intensity efforts with short rest periods to boost endurance.
• Swimming: Low-impact exercise that builds cardiovascular endurance and full-body strength.
• Rowing: Engages multiple muscle groups and enhances cardiovascular fitness.

Routine Example:

• Running: 3 times a week, 5-10 kilometers
• Interval Training: 2 times a week, 20 minutes of sprints and rest cycles
• Swimming: 1-2 times a week, 30 minutes
• Rowing: 2 times a week, 20 minutes

Tips:

• Mix different types of endurance training to prevent monotony.
• Listen to your body and avoid overtraining.
• Use long sleeve rash guards for protection during outdoor endurance workouts.

8. Technical Drills

Technical drills are essential for mastering Jiu Jitsu techniques and improving muscle memory. Regular practice of specific drills can significantly enhance your skill set.

Key Drills:

• Shrimping: Improves hip movement and escaping techniques.
• Bridging: Develops strength and mobility for escaping from bottom positions.
• Guard Pass Drills: Enhance your ability to pass an opponent's guard.
• Submission Drills: Repetition of various submissions to improve accuracy and speed.

Routine Example:

• Shrimping: 10 minutes, focusing on technique
• Bridging: 3 sets of 15 reps
• Guard Pass Drills: 15 minutes, working on different passes
• Submission Drills: 20 minutes, practicing various submissions

Tips:

• Perform drills with a partner to simulate real match scenarios.
• Focus on technique rather than speed.
• Wear short sleeve rash guards for comfort and ease of movement during drills.

Conclusion

Incorporating these eight Jiu Jitsu workouts into your training regimen can significantly enhance your performance on the mat. From building strength and endurance to improving flexibility and technical skills, each workout plays a crucial role in developing a well-rounded practitioner. Remember to wear appropriate gear, such as long sleeve rash guards or short sleeve rash guards, to ensure comfort and protection during your workouts. Stay consistent, listen to your body, and enjoy the journey of becoming a better Jiu Jitsu practitioner.