This Jiu Jitsu workout is designed to simulate the strains that you would endure during a Jiu Jitsu match: power and explosiveness to control an opponents body, grip strength to hold onto a gi or limb, core strength and endurance to grapple for long periods of time, and mobility to avoid injury. This workout is related to an article featured in the Dec/Jan 2012 Issue of Jiu-Jitsu Magazine.
Unconventional Training for Jiu Jitsu Workout Instructions:
Perform each set with no rest in between exercises and 45-90 seconds in between sets. Use an appropriate weight to ensure completion of each set without stopping.
|SET||EXERCISE||ROUNDS X WORK|
|A1:||Double Kettlebell Swings||3 rounds x 10 reps|
|A2:||Double Kettlebell High Pull||3 rounds x 10 reps|
|B1:||Sandbag Shouldering||3 rounds x 8-10 reps each side|
|B2:||Sandbag Get Up||3 rounds x 3-5 reps each side|
|C1:||Macebell 360||3 rounds x 10 reps each side|
|C2:||Walking the Plank||3 rounds x 10 reps|
|REST: 30 seconds between rounds/sets.|