Time-Restricted Strength and Conditioning Training for BJJ


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

Every minute on the minute (EMOM) training sessions set a time limit for your workout while simultaneously challenging your strength and endurance. The idea is to work efficiently. Your rest period will decrease as you fatigue because you may take a bit longer to complete the prescribed repetitions. 

Download a timer app. I suggest Tabata so you can set the exercise time to 60 seconds and the rest to 0 seconds. For this session specifically, set the number of sets to 6, recovery interval to 1 minute and number of cycles to 3. 

Make sure you give yourself 5-10 minutes to warm up. For today’s training sessions start with these 5 drills:

  1. Open Book with Reach x 5 breaths each side
  2. Squat & Reach x 3-5 each
  3. Plank x 15-30s
  4. Feet Elevated Glute Bridge x15
  5. Bodyweight Turkish Get-Up (breakdown) x 2 each side

The Workout

  1. 1 Turkish Get-Up on Left Side
  2. 10 Front Rack Squats (switch sides each round)
  3. 10-15 Push-Ups
  4. 1 Turkish Get Up on Right Side
  5. 10 Pull-Ups or Hollow Hold Pull-Down
  6. 10-15 Swings
  • Minutes 7 and 14 will be for rest.
  • Repeat for 3 total rounds

Are you struggling with your push-ups? Try one of these modifications:

Always adjust and modify to fit your experience and fitness level. 

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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