Training with a Bulgarian Bag for BJJ
Since becoming a blue belt, I have supplemented my Jiu Jitsu by working out at a CrossFit gym. I usually don’t do the workout of the day, but run through routines that will complement my needs for Jiu Jitsu. I have been working on grip strength, improving reaction time, and injury prevention, along with strength and conditioning. I would like to share some of the helpful things I have learned.
My workouts include clubbells, a mace, or a Bulgarian bag. All of these tools develop strength to move weight in multiple directions. This more closely simulates how weight might be shifting in Jiu Jitsu training. I don’t have a mace or clubbells at home, but I have a Bulgarian bag. You can get a full-body workout with one. I use it mostly to build upper body strength, mobility, and grip strength.
Here are four common movements:
Overhead Spins
Wood Chops
Overhead throws
Grip Grabs
The workout
3-5 sets
7 Overhead Spins each direction
7 Wood Chops each direction
10 Overhead Throws
7 Grip Grabs
Making a Bulgarian bag
Now you might say, this is great but I don’t have a Bulgarian bag. No problem. There are several videos out there on how you can make your own. If you are looking for a project, this might be a good one. These bags can be made in different weights. Here are some helpful design and workout resources: