Most of us arrive 10-20 minutes before the start of BJJ class. If there is not already a class underway before your class, most guys will sit around the mats chatting and performing a few half-hearted toe touches.
Many also think it is a good opportunity to bust the chops of anyone who shows up sporting neon colored spats or hipster facial hair designs.
That’s all good. But I’ve got a better idea for you that can help you improve your BJJ performance in a few minutes.
I recall an article wwwaaaaayyy back by an early student of Rickson Gracie who talked about a short series of bodyweight movements that he would perform that were very effective in boosting his sports specific strength.
There was no accompanying video, but the movements described were age old bodyweight calisthenics like the “Hindu dips” or “Dive bombers,” which required one to push at different angles than the conventional bench press. The author reported a surprising performance boost from regularly performing a few of these movements.
Here are some of the exercises I suggest you do if you arrive early.
Hindu Strength Training
In my own BJJ career I’ve experimented with dozens of different drills and exercises and found a special few to be of disproportionate benefit. You might be aware of the Pareto Principle or 80 / 20 rule.
The 80 / 20 rule states that 80% of your results will come from 20% of your efforts. A select few things that you do will go a long way.
The single leg bridge (video below) is the one movement I do several times per week that makes my escapes and guard attacks from the bottom easier.
The Single Leg Glute Bridge
I challenge you to select four or five of those movements and perform them before the start of your BJJ class. It is a great way to maximize the time you are on the mat and improve your jiu-jitsu.
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