Mastering The BJJ Strength Basics

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

Our body should be trained in all the ways that it moves. Today we will focus on the main four movement patterns: pushing, pulling, squatting, and hinging. If you focus on developing strength in these patterns, you will build a resilient athletic body.

This week you will have two different workouts to challenge yourself incorporating variations of each pattern.

Day 1

1a) Close Stance Goblet Squat with Pause 4×6 

with 5s pause in the hardest position 

1b) Broad Jump 4×3

Jump as far as you can and land soft

2a) Push Ups 1.5 3×12

Incline using couch or counter

2b) Single Leg Romanian Deadlift 3×8 each

2c) Pull Up 3x 6-8

Option: Flexed Arm Hang accumulate 30s each set

Option 2: Hollow Hold 

Day 2

1a) Kettlebell/Dumbbell Deadlift 4×5

Take 5s to lower the weight down

1b) Kettlebell/Dumbbell Swing 4×10

Rest 60s between sets

2a) Front Foot Elevated Split Squat 3×8 each

2b) Tall Kneeling Overhead Press 3×6-10 each

2c) Half Kneeling Row with Band 3×12 each 

Use a weight load that leaves 3 reps left in the tank. If you don’t have any weights you can increase the repetitions and limit your rest between exercises. These are total-body workouts. Engaging all major muscle groups in one workout is great for beginners and those with limited time to exercise.

If you are strength training 4-5 days a week consider an upper and lower body split. This will allow proper recovery. 

Monday, May 25 at 9 a.m.: Join me and the Locomotion crew on Memorial Day for a FREE bodyweight workout. Sign up on MindBody via the Locomotion website! 

Katia is available for virtual personal training and technique review sessions. Visit her website www.unboundfit.com or email her at silva.unbound@gmail.com.

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