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Jiu Jitsu

One More Round to the Title

If you a fight fan, you've heard a corner man encourage a fighter by saying, "One more round to the title." The exercises in this routine are designed to improve your stamina so that you have plenty of gas left in the tank in the championship rounds.

Focus: 
Body Awareness
Exceptional Core Strength
Neuromuscular Control
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Hand Putty
    2. Foundational Footwork
    3. Ballistic Ball Workout

Come on Champ!

All fighters, boxers and MMA alike are some of the best conditioned athletes on the planet. Their training requires them to fight on their feet on the ground, against the ropes, moving forwards or backwards. This routine will give you the tools to train your nervous system and muscular system.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Row Machine SSL Style
    2. One Foot Raises
    3. Two Foot Toe Raises
    4. Toe

De Arte Suave

This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.

Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Rhythm and Timing

Day 1

Controlling and Maintaining (the art of stamina and flexibility)

Duration: 
1 hour 10 minutes

In juijitsu, control is the ability of maintaining, as maintaining is the action of control in juijitsu. The athletic attributes that contribute to the aspect of control in jiujitsu isn't really strength but technique a good aerobic and anaerobic base. Great flexibility, body and spatial awareness. many positions of controls and guards take much stamina and dynamic flexibility also in situations such as long drawn out stalls such as trying to pull of a tough submission from the bottom. It takes great flexibility, stamina, body control and spatial awareness (proprioception)to control your opponent and maintain position.

Exercises: 
Row Machine SSL Style
Exercises: 
Upper Body Band Stretching
Exercises: 
Superman Stretch
Exercises: 
Supraspinatus
Exercises: 
Extended Push Ups
Exercises: 
The Bridge
Exercises: 
Bridge Beaters
Exercises: 
Leg Band Stretches
Exercises: 
Side Kicks
Exercises: 
1 Mile Repeats x 3
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Explosive Strength
Reactive Strength and Ability
Required Equipment: 
Exercise Ball
Stretch Band
Hand Bells
Miscellaneous

The Core of a Warrior and the Base of His Attack

Duration: 
35 minutes

In Brazilian Jiu-Jitsu, your core is vital to your attack. Your hips influence these aspects, but in Jiu-Jitsu the mind starts the attack, your core (stomach, lower, back spine, and hip abductors) carries it out and your base (your feet) stabilize it. All movement comes from the feet–this is no different in Jiu-Jitsu. To up your offense you need very nimble feet, a powerful core, and explosive movements. It's not only enough to time the attack correctly–for when you find timing, you must also attack and take full advantage of the opportunity. It is nothing to have proper timing if the body is not prepared to execute.

Exercises: 
Skipping Rope
Exercises: 
Slant Board 101
Exercises: 
Bridge Pops
Exercises: 
Side to Side
Exercises: 
Kick Backs
Exercises: 
Wall Roller
Exercises: 
The Wall Dribble
Exercises: 
Two Foot Toe Raises
Exercises: 
Two Legged Jumps
Focus: 
Balance
Coordination
Exceptional Core Strength
Quickness
Reactive Strength and Ability
Required Equipment: 
Exercise Ball
Slantboard
Jump Rope

Functional Strength on the Bottom

Duration: 
45 minutes

In jiujitsu and wrestling think about how many times that your body is applying even force. What I mean by this is that in jiujitsu while one arm is applying force the other is blocking a hip or cupping a bicep, etc. Strength and force are applied in different and unorthodox position especially on the bottom applying proper force is a matter of functionality timing and rhythm. Less than absolute strength it is patience and stamina that win the day in grappling.

Editors Note: The opening video is an excerpt from Arte Suave: Jiu Jitsu Life, an amazing grappling documentary. It features BJJ phenom Andre Galvao. We weren't able to find a link to the owners of the video so it's published without permission, but if you own it please let us know and we'll put attribution up immediately. -gh

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Exercises: 
Row Machine SSL Style
Exercises: 
Sword Pulls
Exercises: 
Crossover Flys
Exercises: 
Hip Twist
Exercises: 
Heavy Rope
Exercises: 
Side Lifts
Exercises: 
Super Swimmer
Exercises: 
Leg Swings
Exercises: 
Row Machine SSL Style
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Required Equipment: 
Exercise Ball
Hand Bells
Miscellaneous
Video Output: 

You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialize correctly.

This is jiujitsu you got to move your hips

Duration: 
45 minutes

This workout is to improve hip flexion and explosion in Brazilian jiujitsu. A lot is demanded of your hips and core and spine. If your opponent cannot control your hips he cannot win. It's about rhythm, flexibility, and explosion in the hips, the core, and spine. To make sure this is possible you engage and use these everyday in BJJ.

Exercises: 
Leg Band Stretches
Exercises: 
Single Leg Pivots on Instability Disks
Exercises: 
Hip Twist
Exercises: 
The Bridge
Exercises: 
Leg Circles
Exercises: 
Scissors
Exercises: 
Leg Swings
Exercises: 
Figure Eights on Instability Disks
Exercises: 
Row Machine SSL Style
Focus: 
Dynamic Flexibility
Exceptional Core Strength
Explosive Strength
Quickness
Playlist: 
Leg Band Stretches|files/ssl/video/output/leg_band_stretches2_1492.flv
Single Leg Pivots on Instability Disks|files/ssl/video/output/discs-single-leg-pivot_1269.flv
Hip Twist|files/ssl/video/output/hiptwists_1233.flv
The Bridge|files/ssl/video/output/the_bridge_1352.flv
Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
Scissors|files/ssl/video/output/scissors_1217.flv
Leg Swings|files/ssl/video/output/leg_swings_2107.flv
Figure Eights on Instability Disks|files/ssl/video/output/discs-figure-8s_1266.flv
Row Machine SSL Style|files/ssl/video/output/rowing_machine_2083.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment: 
Exercise Ball
Instability Disks
Stretch Band
Hand Bells
Balancing Poles
Miscellaneous
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