“Unless you’re focusing strictly on technique and tactics, it’s not even worth working out unless you push hard outside your comfort zone.”
Grappling Strength Training
Designed to increase strength, power and explosiveness, this workout program ensures daily departures from the comfort zone. The full-body system centers on explosive lifts like Hang Cleans and jumping exercises. These are really efficient exercises for grapplers of all ages to build the explosiveness and full body movements they will need on the mat.
Overhead Squat
Hold bar overhead with wide grip
Squat down with control, keeping knees behind toes until tops of thighs are below parallel with ground
Drive upward to starting position
Hang Shrug
Grip bar just outside athletic stance
Begin with bar just above knees, back locked, shoulders up and abs and chest flexed
Explode by forcefully shrugging and fully extending hips, knees and ankles
Squat
Begin with bar on back in athletic stance with toes pointing slightly out
Focus on a point high on wall in front of you
Squat down with control and good posture until thighs are just below parallel
Keep weight back on heels
Drive upward out of squat into starting position, keeping eyes up and chest out
Pull-Ups
Grasp bar with overhand grip
Pull body up until chin is over bar
Lower down with control until arms are straight
Leg Curl
Lie down on a leg curl machine with heels locked under pads
Bring heels to butt by contracting hamstrings
Lower with control until legs are straight
Dumbbell Incline Bench
Hold dumbbells at chest level slightly wider than shoulder width
Drive dumbbells up towards ceiling until arms are straight
Lower with control
Calf Raises
Stand with bar across back in hip-wide stance
Press into floor with toes until heels rise off ground
4-Way Neck
Position body on 4-way neck machine
Press head against pad in specified direction using only neck muscles
Move back to starting position with control
Repeat for all directions
Dumbbell Front Raise
Stand with light dumbbells in each hand at waist level
Raise arms forward to shoulder level, keeping arms straight
Lower down with control
Dumbbell Lateral Raise
Stand with light dumbbells in each hand at waist level
Raise arms to side to shoulder level, keeping arms straight
Lower down with control
Dumbbell Rear Delt Raise
Hold dumbbells and lean forward keeping back flat until torso is almost parallel to ground
Drive elbows out and up with arms bent
Raise elbows until even with shoulders
Lower down with control
Dumbbell Squat Jumps
Stand with dumbbells at waist in athletic stance
Squat down until thighs are parallel to ground
Drive up by extending hips, knees and ankles
Push through ground to achieve maximum height
Land with knees bent; do not let them extend over toes
Repeat immediately, spending as little time on ground as possible
Bench Press
Lie down with back on bench
Grasp bar slightly wider than shoulder-width
Lower bar with control until it touches base of sternum, with hands directly above elbows
Drive bar upward until arms are fully extended
Romanian Deadlift
Hold bar in upright position with slight flex in knees
Bend forward at hips and slide bar down front of legs keeping back flat
Drive hips backward and lower bar as far as possible without changing flex in knees or spine position
Move upward in same fashion to standing position
Bentover Row
Bend over at hips holding bar with shoulder-wide grip
Pull bar toward chest
Keep back flat and do not raise torso
Lower down with control and repeat
Barbell Curl
Grip bar slightly wider than shoulder width
Curl bar up to chin level, keeping elbows locked in place
Lower bar with control
Tricep Extension
Lie down with back on bench and arms straight up in front of chest
Grip bar with only 6-8 inches between hands
Lower bar toward forehead bending only at elbows
Keep upper arms locked
Raise weight through same motion to starting point while keeping elbows narrow
Hang Clean
Grip bar just outside athletic stance
Begin with bar just above knees with back locked, shoulders up and abs and chest flexed
Explode by forcefully shrugging and fully extending hips, knees and ankles
Pull bar up, keeping it close to chest
Drop under bar and catch it along front of shoulders in athletic stance with knees bent
Front Squat
Hold bar across front of shoulders with elbows high
Begin in athletic stance with toes pointing slightly out
Focus on a high point on the wall in front of you
Squat down with control and good posture until thighs are just below parallel
Keep weight back on heels
Drive upward out of the squat into starting position, keeping eyes up and chest out
Lat Pulldown
Sit at pulldown machine with slight backward lean
Grasp bar with overhand grip slightly wider than shoulder-width
Pull bar down to below chin level without leaning back any more than from starting position
Control weight back to starting position
Goodmornings
Stand with bar resting on back and knees slightly bent
Bend forward at hips keeping back flat and tight
Drive hips back
Clap Push-Ups
Begin in push-up position
Lower down until sternum touches floor
Explode up by pushing down into floor
Clap as many times as you can while in air
Immediately repeat upon landing
Chin-Ups
Grasp bar with underhand grip
Pull body up until chin is above bar
Lower down with control until arms are straight
Alternate Dumbbell Military Press
Stand holding dumbbells at shoulder level with tight core
Drive one dumbbell toward ceiling until arm is straight, without leaning backward or to side
Lower back down and repeat with other dumbbell
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