Mastering The BJJ Strength Basics


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 or email her at


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