Mastering The BJJ Strength Basics
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.
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
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!