Ascending Strength Workout for BJJ


Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.

For this workout, you’ll need a dumbbell or kettlebell. Movements will include the swing, clean, and lunge. This complex will increase in difficulty as the number of reps climb. The great part: There is no rush to get it done. Work at your own pace.

After your warm-up, before you begin the complex, focus on tension and strength with these two movements. 

1a. Single Leg Deadlift

1b. Plank Row 

Complete 4 rounds of 8 reps of each exercise on each side. Rest for 60-90 seconds each side. 

Swing-Clean-Lunge Complex

Using a light to medium weight dumbbell or kettlebell, you will complete one swing into a clean then into a reverse lunge. Complete each exercise on the left side then all on the right. Next round, you will complete 2 reps of each on the right then 2 reps of everything on the left.

The goal is to not put the bell down until you have completed all reps for each exercise in the round. The workout is done when you hit 10 reps of each in a row on both sides. 

Aim to complete all reps and rounds in 20 minutes, but do not rush.

Have fun!

In-person training with Katia is now available at local parks. Schedule your first session today by emailing her:


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