Brazilian Jiu-Jitsu (BJJ) is a combat sport and martial art, where fighting often takes places low down on the ground. Techniques such as chokeholds and jointlocks such as footlocks and leglocks are used. The style originated in around 1914 in Japan and was brought to the West by Mitsuyo Maeda.
By bringing your opponent to the ground, many of the advantages normally enjoyed by the larger, stronger combatant are lessened. In this way, through the application of well executed Brazilian Jiu-Jitsu workout techniques, a weaker person can successfully defend themselves against a stronger and larger person, in fact, BJJ fighters will try to execute their moves efficiently using the least amount of energy, so that they conserve it.
Having said that, of course, if you’re serious about your Jiu-Jitsu, it’s worth getting as strong as you can to give yourself a strength advantage.
Circuit training is a great way to develop the speed and stamina to keep you going during an exhausting fight. Remember to warm up and warm down, even if you feel that you don’t need to. This is a great tip that’s often overlooked but that will help you get stronger quicker and without injury. Combining fitness with correct techniques will make you unbeatable!
To compliment your circuit training, build your strength and conditioning through some serious gym training. It is said that some of the Jiu-Jitsu masters didn’t strength train, instead, they had perfect technique. If you are a master, perhaps you won’t need it, but for the rest of us, some strength training is very helpful!
A good Brazilian Jiu-Jitsu strength training workout routine will include exercises such as squats and deadlifts (to help with your takedowns), weighted pull-ups, benchpresses, shoulder presses, rows, dips, military presses and powercleans.
Remember to watch your form during your deadlifts, it’s quite important to use correct techniques.
Another great tip is to use a rope to improve your grip strength. You could also do some crunches and pushups now and then at home!
Try working out different areas on different days, such as legs on one day, back / triceps on another day and chest a couple of days later.
Combine your training with competing in BJJ tournaments to really see where your workout routine needs some extra push. Any areas of complacency that you might get away with in your own gym will be revealed to you through competing against combatants from other gyms, giving you loads of valuable information to capitalize on in your own workout.
Having a strong core is a huge advantage in Brazilian Jiu-Jitsu. Get the edge over your opponents by outclassing them using the following core busting disciplines to develop your core: Pilates (very core specific) or Yoga.
Yoga will really improve your overall health and fitness, your core strength and your overall flexibility. It will also improve your concentration and focus during tournaments.