Killer Bodyweight Workout for BJJ
Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.
Yup, even you strong BJJ folks could use some bodyweight training. It’s the perfect time to get familiar with bodyweight exercises that we can turn to whenever we aren’t in a fully equipped gym. This workout brings in base skills required for the one arm push-up and a pistol squat. Use this time away from the mats to own your body, your skills, and your strength. Let’s get started with this week’s bodyweight workout for BJJ.
Warm Up
This will be our go-to warm up for every workout. These exercises improve mobility and help you stabilize your expanded range of motion. Click the link for an explanatory video of each movement.
1 round of the following:
- Thread the Needle x3-5 each
- Kneeling Hip Flexor Stretch x30 seconds each
- Kneeling Ankle Dorsi-Flexion x10 each
- Adductor Rock Back
- Prying Deep Squat Hold x30 seconds
2 rounds of the following:
- Hard-Style Plank x10 seconds
- Adducted Glute bridge marches x10 each (squeeze something, such as a small pillow between your knees)
- Side Plank x15 seconds each
- Single Leg Reach Back to Balance x6 each
The Workout
Complete the following circuits, limiting your rest to 60 seconds or less between exercises. Alter the number of reps as needed until you feel that the set is a difficulty level of 7-8 out of 10.
Circuit 1: 3-4 rounds
- Slow Overhead Bodyweight Squat x8-12
- Plank Walk Out x3-5 each (Advanced: Walk up wall)
- Skater Squat x5-10 (Beginner/Intermediate: Use light weight object for counterbalance; reach out as you begin to descend, pull back to rise)
- Hard Rolling x3-5 each (Beginner/Intermediate: Knee to Elbow Hold)
Circuit 2: 3-4 rounds
- Close Stance Squat Kick Out x5-8 each
- Forearm Plank with Pull Down x10 Each (Keep your palm as high as you can, move from your shoulder blade)
- Lateral Lunge to Single Leg Balance x10 each
- Pike Push Ups (Advanced: raise your feet)
Fun Finisher
30 seconds of work, 30 seconds of rest x8-12
- Roll to Low Squat Hold x10
- Kick Through (Sit Outs) (Advanced: go airborne!)
Want to start perfecting your pistol squat or other bodyweight exercises? Katia can provide you with a personalized strength program through the online platform TrueCoach. She is also available for virtual one-on-one sessions and group classes. Email her at: silva.unbound@gmail.com