At Home BJJ Bodyweight Workout: PROGRAM for Jiu Jitsu Strength & Mobility
In this video you'll learn a simple collection of exercises you can use to build strength and mobility for BJJ. 95% of the exercises in this video requires ZERO equipment (sweet!).
Getting strong for jiu jitsu using only bodyweight workouts requires a good understanding of bodyweight mechanics. Push ups and bodyweight squats are great, but if you really want to become savage on the mats you're going to need to know a few more exercises than that. You will learn plenty on this video.
When choosing the exercises here, we were also going for a potent combination of both strength and mobility - this way you get the most bang for buck out of your training session.
Enjoy this at home BJJ Bodyweight Workout.
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COVERED IN THIS VIDEO
Squat Exercise:
- shrimp squat
- cossack squat
- lateral hop
Hinge Exercise:
- broad jump
- aeroplane
- single leg glute bridge
Pressing Exercises:
- deficit push up
- dip
- handstand hold against wall
Pulling Exercises
- inverted row
- chin up
- band row
Core Exercises:
- hollow body hold
- bicycle crunch
- l-sit
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PROGRAM FORMATS
Here's a few examples you can use to create your own workouts.
Option 1 [Full Body]
take one exercise from each category and complete between 3-5 sets of each. Rest 60-90s between sets
ie.
a - shrimp squat 4 x 3-5 each side
b - broad jump 4 x 4-8
c - deficit push up 4 x 8-12
d - ring row 4 x 8-12
e - hollow body hold 4 x 30-45s
Option 2 [Lower / Upper Split]
Combine 3-4 exercises from the Squat and Hinge categories to make your lower body program, and 3-4 exercises from Press and Pull to make the upper body program.
ie. Day 1: Lower
a - shrimp squat 4 x 3-5 reps each side
b - cossack squat 4 x 16 alternating reps
c - single leg glute bridge 4 x 10 reps each side
d - hollow body hold 4 x 30-45s
Day 2: Upper
a - deficit push up 4 x 8-12 reps
b - ring row 4 x 8-12 reps
c - handstand hold 4 x 30s
d - band row 4 x 10-20 reps
You can change the reps as needed, depending on your ability. The main thing is to maintain great form, move with control, and make sure each set is challenging. Each workout you should be aiming to make things a little harder by either going deeper, adding a couple of reps, or completing an extra set.
If you follow this format you will get STRONG (and flexy).
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Training at home can be tough when you don't have access to equipment. There are a couple of 'nice to have' exercises in here which do require either a pull up bar, or a resistance band. We put these in because we believe that a program wouldn't be complete without them.
It's worth having a couple of inexpensive pieces of equipment in your kit if you are training from home. A modest, yet ideal package we recommend is:
- pull up bar
- a XS, S and M resistance band
- 2-3 kettlebells or dumbbells of varying weight
- pair of rings
CHAPTERS
00:00 Intro
00:10 why you should use bodyweight training for BJJ
00:27 five categories of exercises
01:23 squat exercises for BJJ
02:26 shrimp squat
04:08 cossack squat
05:11 lateral hop
06:12 hinge exercises for BJJ
07:01 broad jump
08:19 aeroplane
09:30 single leg glute bridge
10:48 pressing exercises for BJJ
11:08 push up
12:36 dip
14:03 handstand hold against wall
16:25 pulling exercises for BJJ
17:23 ring row
18:08 chin up
19:32 band row
20:55 core strength exercises FOR BJJ
21:23 hollow body hold
22:51 bicycle crunch
23:31 l-sit
25:21 how to build a home strength program for BJJ
26:35 outro
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