BJJ Strength and Conditioning Program PDF – JLFITNESSMIAMI

BJJ Strength and Conditioning Program PDF

In the ever-evolving world of Brazilian Jiu-Jitsu (BJJ), athletes are constantly seeking ways to elevate their performance on the mats. While technical prowess and strategy remain at the heart of this martial art, there's an undeniable advantage to having a solid strength and conditioning routine.

Get ready to discover how this powerful combination can supercharge your performance, enhance your physique, and reduce the risk of injury as you navigate the challenging world of BJJ.

 We will cover:

✔️ Warm Ups & Cool Downs (mobility and flexibility drills)
✔️ The training equipment that you will need
✔️ Workouts
 ✔️ Video: Workout Overview

BJJ Dynamic Warm Ups

Incorporating dynamic stretches into your warm-up routine is crucial for maintaining flexibility and range of motion. But I don't believe warm ups should leave you feeling exhausted.

Instead it should energize and prime you for your sessions. Below are 3 different warm ups you can do:

Warm Up # 1 has a focus on core strength.

Warm Up #2 has a focus on the hips. 

Warm Up#3 has a focus on the neck, chest and shoulders. 

You can select a warm up based on your needs but you can also mix and match them to your liking.

bjj warm up

strength & Conditioning Equipment for BJJ athletes

Brazilian jiu-jitsu is such a versatile sport that could benefit from using all sorts of different training equipment. Here's my optimal list below.


Before we dive into the workouts I wanted to highlight why I am recommending a specific training tool. 

Kettlebells! My favorite!

The Benefits of Kettlebell Training for BJJ Athletes

This versatile training tool can provide numerous benefits for Brazilian Jiu-Jitsu athletes looking to enhance their performance on the mats. Incorporating kettlebell exercises into your BJJ training regimen can elevate your grappling game.

  • Functional strength: Kettlebell exercises often involve compound movements that engage multiple muscle groups simultaneously. This functional approach to strength training closely mimics the demands of BJJ, as grappling techniques require coordinated efforts from various muscles. Incorporating kettlebell workouts can help you develop the functional strength necessary to execute techniques more effectively.
  • Grip strength: A strong grip is essential for maintaining control over your opponent in BJJ. Kettlebell exercises, such as swings, cleans, and snatches, challenge your grip strength by requiring you to maintain a firm hold on the kettlebell throughout each movement. Over time, this can translate to improved grip strength and endurance on the mats.
  • Core stability: A strong and stable core is vital for effective grappling. Kettlebell exercises, like the Turkish get-up and windmill, demand core engagement and stability to maintain proper form. Developing a strong core through kettlebell training can lead to better balance, posture, and overall control in BJJ.
  • Explosive power: Kettlebell exercises, such as swings and snatches, involve dynamic, explosive movements that can help you develop the power necessary to execute takedowns, guard passes, and other techniques with greater force. This increased explosiveness can provide a significant advantage during intense grappling exchanges.
  • Improved endurance: Kettlebell training can be easily adapted to incorporate cardiovascular conditioning, making it an effective tool for improving muscular endurance and cardiovascular fitness. By incorporating high-intensity kettlebell circuits into your training regimen, you'll be better prepared to maintain a high level of performance throughout longer matches and training sessions.

4 Week BJJ Training Plan Overview

Below is a sample 4 week training plan. It has 4 days of training. The focus of each workout is on building strength (and power for the lower body days). You will have a short conditioning portion at the end of each new workout.

In the conditioning portion you will have 3 exercises to do in 3 rounds. Rest as needed in between rounds but your goal is to move from exercise to exercise with little rest.

I've included a PDF at the end of this section that you could print out so that you will able to record your weights and/or reps.

Try to gradually increase the weight of 1-2 exercises each time you do the workout again. I suggest to increase in 2.5 or 5 lb increments. 

4 Week BJJ Training Plan Overview

Day 1- Lower Body

Do notice the colors of the exercise tables. If the exercise tables share the same color then this is a super set circuit. 

So for example. You will do 10 reps of front squats, rest less than 10 seconds and do 10 reps of banded kettlebell swings. Once you are done with the banded swings you will rest 1 minute and do the whole thing again 2 more times. 

Day 2- Chest & Core 

bjj chest and core workout
bjj chest and core workout 2

Day 3- Upper Body

bjj upper body workout
bjj upper body workout 2

Day 4- Lower Body

bjj lower body workout
bjj lower body workout 2

Video: Workout Overview

Incorporating strength and conditioning workouts into your BJJ training regimen is an essential component of achieving your full potential as a grappler. The benefits of these trainings will not only enhance your performance on the mats, but also contribute to a more balanced and resilient physique.

The key to success lies in finding the right balance between technical BJJ training and strength and conditioning work, ensuring that your body is well-prepared for the unique challenges of this dynamic martial art. By committing to a well-rounded training program and consistently pushing your limits, you'll be well on your way to unlocking new levels of grappling prowess and standing out as a formidable BJJ athlete.

- Juan

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