Spending most of your training time on the mats will make you better at Jiu-Jitsu. But this isn’t the only way to become a better athlete. You can supplement what you do on the mats with other training methods, such as strength and power exercises.
Any additional exercises that you do should complement your Jiu-Jitsu training. We don’t want to overcomplicate your training or leave you so sore that you can’t even train the next day.
Here are seven exercises to improve your Jiu-Jitsu. These exercises are simple and effective; you won’t need fancy equipment to do these movements. The first four exercises target your upper body, lower body, and core strength. The last three exercises are focused more on developing explosiveness and power.
1. Pull Ups
Pull-up and chin-ups build upper body strength, as well as grip strength. Building the strength to pull your own body weight up and over a bar, multiple times, carries over into Jiu-Jitsu and your ability to tug on or pull an opponent.
Deadlifts target the muscles that are in charge of hip extension. Building strength in these muscles, the glutes and hamstrings, will also provide the foundation for explosiveness.
3. Lunges or Split Squats
In Jiu-Jitsu, you need the ability to transfer your strength and power laterally, from left to right. Lunges and split squats train your body to make this weight transfer safely while maintaining balance.
4. Hollow Rock or Hollow Body Hold
A strong core forms the base for almost any body movement. A hollow rock or hollow body hold puts you in a posturally stable position. The stronger you are in this hold, the more strength you’ll be able to transfer to other muscle groups.
5. Box Jumps or Jump Squats
Explosiveness in Jiu-Jitsu shows up when you go to take someone down or break your opponent’s guard. Box jumps or jump squats train your legs to push past resistance with strength and force.
Interval training in the form of sprints will have a greater impact on your Jiu-Jitsu practice compared to jogging for thirty minutes. Aim for sprint intervals in the 30-60 second range, and follow up each interval with plenty of recovery.
Burpees are an efficient exercise that builds upper and lower body strength. At the same time, burpees develop your aerobic capacity, as well as explosiveness.
(If you have any questions about performing these exercise, or you are interested in supplementing your Jiu-Jitsu training with these movements, then consult a fitness professional or let one of your instructors know.)
At Team Wise Training Center, we offer new students a free trial. Come and join us for a free class today.