Glutes, Grip, and Core Strength for BJJ


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

If you are questioning the strength of your glutes, grip, or the stability of your core, then you have some work to do. These three points are what define a resilient body, especially for sports like BJJ. After this training session you should know exactly where you should put more of your strength and conditioning focus. 

Always start with your warm-up. For this strength circuit you will hit 5 rounds. Rest for 30 seconds between exercises and 2 full minutes between rounds. Focus on your breathing — the longer and slower your exhale, the more recovered you are. Get control of your breath here, during and after your sets, so there is no question about it on the mats.

  1. Rear Foot Elevated Split Squat x6-8 each

*Slow & Controlled

  1. Hanging Leg Raise x5-10



  1. Alternating Single Arm Kettlebell Swing x5 each (10 total swings)


  • If you only have a light bell aim for 20 total swings


Farmer’s Carry or Hollow Body Hang 3x Max Time

  • If you are holding on for more than 2 minutes it’s time to go up in weight! Rest for 3 times the amount of time you spent carrying or hanging then repeat. For example, if you carried for 30 seconds then rest for 90 seconds, if you carried for 1.5 minutes then rest for 4.5 minutes. 
  • Focus on keeping your rib cage stacked over your hips.

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



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