{"id":10613,"date":"2019-08-09T21:01:00","date_gmt":"2019-08-09T21:01:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10613"},"modified":"2025-12-30T11:44:01","modified_gmt":"2025-12-30T11:44:01","slug":"bjj-workout-program-pdf-included","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/09\/bjj-workout-program-pdf-included\/","title":{"rendered":"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll.<\/strong> \ud83e\udd19  \ud83d\udcaa <strong> The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ!<\/strong> in addition, the better your technique, the stronger &amp; fitter you will appear.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For MMA &#8211; see our <a href=\"https:\/\/blackbeltwhitehat.com\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/\">MMA Strength &amp; Conditioning Program<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This article includes a BJJ Workout program &amp; a BJJ body weight workout in the form of a circuit that can be done at home or at the gym.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"685\" data-attachment-id=\"10640\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/bjjworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?fit=960%2C685&amp;ssl=1\" data-orig-size=\"960,685\" data-comments-opened=\"1\" data-image-title=\"bjjworkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?fit=960%2C685&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png?resize=960%2C685&#038;ssl=1\" alt=\"\" class=\"wp-image-10640\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">However, weights and specific conditioning exercises can make a big difference and give you the edge &#8211; if you utilise the gym correctly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strength for BJJ comes down mainly to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Specific Core Strength<\/li>\n\n\n\n<li>Neck Strength<\/li>\n\n\n\n<li>Grip Strength<\/li>\n\n\n\n<li>Hip &amp; Glute strength &amp; Power<\/li>\n\n\n\n<li>Isometric strength i.e. squeeze strength in the upper body<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Please note &#8211; that in my opinion at least &#8211; Nogi requires a lot more explosive power for optimal, functional fitness. With less emphasis on gripping, generally in no-gi you can explode out of bottom position and escapes more easily than with a gi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gi is &#8216;tighter&#8217; and slower, generally.&nbsp;&nbsp;If you are a gi-player, I&#8217;d therefore say that it might not be worth risking injuries with a high amount of explosive, plyometrics &amp; Olympic Lifts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" data-attachment-id=\"2739\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/03\/12\/marketing-exploitation-of-insecurities\/mmaslam\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?fit=960%2C720&amp;ssl=1\" data-orig-size=\"960,720\" data-comments-opened=\"1\" data-image-title=\"mmaSlam\" data-image-description=\"&lt;p&gt;mma&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?fit=960%2C720&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/03\/mmaslam.jpg?resize=960%2C720&#038;ssl=1\" alt=\"mma\" class=\"wp-image-2739\" \/><figcaption class=\"wp-element-caption\"><strong>Here&#8217;s me in 2007, using a very technical armbar escape<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"things-to-avoid-with-bjj-strength-conditioning\">Things to Avoid with BJJ Strength &amp; Conditioning<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Remember you are training for BJJ, avoid bodybuilding exercises<\/li>\n\n\n\n<li>Remember BJJ is your priority, don&#8217;t get injured going too heavy or overtraining in the gym<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"general-tips-for-strength-conditioning-for-bjj\">General Tips for Strength &amp; Conditioning for BJJ<\/h2>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" data-comments-opened=\"1\" data-image-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"freestanding Punch bag\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Train Movements not Muscles. Use bands, weighted vests etc to replicate techniques<\/li>\n\n\n\n<li>Don&#8217;t over-train your grip &#8211; you&#8217;ll end up with tendinitis pretty quickly<\/li>\n\n\n\n<li>Train the fundamental compound movements &#8211; squats, military press<\/li>\n\n\n\n<li>Be cautious with Olympic Lifts &amp; Plyometrics*<\/li>\n\n\n\n<li>Train your &#8216;squeeze&#8217; with isometric exercises<\/li>\n\n\n\n<li>Have AT LEAST 1 complete rest day per week<\/li>\n\n\n\n<li>Leave at least 1 day between conditioning sessions\/workouts<\/li>\n\n\n\n<li>Consider the Add-On-Technique described below<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*These are fantastic exercises to improve your explosive power. No doubt <a href=\"https:\/\/blackbeltwhitehat.com\/2017\/07\/12\/yoel-romero-workout\/\">Yoel Romero<\/a> is a fan of plyometrics, but they do dramatically increase your risk of injury. Start of with a low volume &amp; light weights. Get a coach or mentor whenever possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-1\">BJJ Strength &amp; Conditioning &#8211;  Session 1<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm up with specific BJJ movements* <br>e.g. 10 sit throughs, 10 get-ups, 10 triangle choke-hip-ups, 10 chest 2 chest sweeps<\/li>\n\n\n\n<li>skipping &#8211; 5 minutes<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barbell Front Squat&nbsp;&#8211; 4 sets of 6-8 reps<\/li>\n\n\n\n<li>Push Press &#8211; 4 sets of 6 reps<\/li>\n\n\n\n<li>Floor Barbell Bench Press &#8211; 3 sets of 6-10 reps<\/li>\n\n\n\n<li>Chin Ups (or rope climb) &#8211; 3 sets of max reps <\/li>\n\n\n\n<li>Tabata Interval on Airdyne Bike x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Session 1<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise&nbsp;<\/td><td>Sets&nbsp;<\/td><td>Reps&nbsp;<\/td><td>Notes&nbsp;<\/td><\/tr><tr><td>Barbell Front Squats&nbsp;<\/td><td>4&nbsp;<\/td><td>6-8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Barbell Push Press&nbsp;<\/td><td>4&nbsp;<\/td><td>6&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Barbell Bench Press (Floor)&nbsp;<\/td><td>3&nbsp;<\/td><td>6-10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Chin Ups*<\/td><td>3&nbsp;<\/td><td>max&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Airdyne&nbsp;Bike&nbsp;<\/td><td>2 Tabata Intervals&nbsp;<\/td><td>&nbsp;<\/td><td>1 min rest between intervals&nbsp;<\/td><\/tr><\/tbody><tfoot><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">*Hold your body at the top of the bar for an isometric hold of 3 seconds. You can also add band-exercises, and practice squeezing at the bottom of the movement for as long as possible:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Z2BKN4JW0LU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><figcaption class=\"wp-element-caption\"><strong>Isometrics &#8211; Squeeze at the bottom of the pull<\/strong><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">A Functional Warm up using BJJ movements:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CrqHVq2t0fk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-2\"> BJJ Strength &amp; Conditioning &#8211;  Session 2<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm up with specific BJJ movements<\/li>\n\n\n\n<li>5 minute skip<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High Pulls x 4 sets x 5 reps<\/li>\n\n\n\n<li>Split Squat x 2 sets of 10 reps (2 sets on each leg)<\/li>\n\n\n\n<li>Barbell Squat &amp; Press x 2 sets of 10 reps<\/li>\n\n\n\n<li>Barbell Rows x 2 sets of 6 reps<\/li>\n\n\n\n<li>Turkish Get Ups x 2 sets of 8 reps (<a href=\"https:\/\/www.youtube.com\/watch?v=SpN-wEogszg\">click to<\/a> <a href=\"https:\/\/www.youtube.com\/watch?v=SpN-wEogszg\">see video of get ups<\/a>)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise&nbsp;<\/td><td>Sets&nbsp;<\/td><td>Reps&nbsp;<\/td><td>Notes&nbsp;<\/td><\/tr><tr><td>High Pulls&nbsp;<\/td><td>4&nbsp;<\/td><td>5&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Split Squats&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Barbell Squat &amp; Press&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Barbell Rows&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Turkish Get Ups&nbsp;<\/td><td>2&nbsp;<\/td><td>8&nbsp;<\/td><td>2 sets on each \u2018side\u2019&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Consider doing explosive shrugs instead of high pulls. High pulls can aggravate should injuries<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bjj-strength-conditioning-session-3\"> BJJ Strength &amp; Conditioning &#8211;  Session 3<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Warm up with specific BJJ movements<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hindu Press ups &#8211; 2 sets of max reps<\/li>\n\n\n\n<li>Shoulder Bridge Press &#8211; 2 sets of max reps<\/li>\n\n\n\n<li>Stability Ball Hamstring Curls &#8211; 2 sets of 20 reps<\/li>\n\n\n\n<li>Stability Ball Back Extensions &#8211; 2 sets of 10 reps<\/li>\n\n\n\n<li>Stability Ball Pikes &#8211; 2 sets of 10 reps<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise&nbsp;<\/td><td>Sets&nbsp;<\/td><td>Reps&nbsp;<\/td><td>Notes&nbsp;<\/td><\/tr><tr><td>Hindu Press ups&nbsp;<\/td><td>2&nbsp;<\/td><td>Max reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Shoulder Bridge Presses&nbsp;<\/td><td>2&nbsp;<\/td><td>Max reps&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Stability Ball Hamstring Curls&nbsp;<\/td><td>2&nbsp;<\/td><td>20&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Stability Ball Back Extensions&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Stability Ball Pikes&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-blue-color has-text-color\" id=\"bjj-circuit\">BJJ Circuit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Use a weighted vest to create a highly specific BJJ Circuit<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fight-stance &#8211; Sidestep Squats<\/li>\n\n\n\n<li>Sit-throughs<\/li>\n\n\n\n<li>Rotational Box Jumps*<\/li>\n\n\n\n<li>Burpee-Sprawls<\/li>\n\n\n\n<li>Triangle &#8216;hip ups&#8217;**<\/li>\n\n\n\n<li>Medicine Ball Slams<\/li>\n\n\n\n<li>Band Curls<\/li>\n\n\n\n<li>Militarily Press<\/li>\n\n\n\n<li>Glute Bridge into Mount Hip Escape***<\/li>\n\n\n\n<li>Fight Stance Squat &amp; Step****<\/li>\n\n\n\n<li>Thrusters (Squat &amp; Press) with band or dumbbells <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Stand on a box. Face forwards. Jump and rotate so that you land looking to the right. <a href=\"https:\/\/www.youtube.com\/watch?v=MSsY-GnH4sY\">Video here<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Lie on your back. Lift your feet off the ground &amp; perform a triangle choke movement, in mid air<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">***Lie on your back. Bring feet to your buttocks. Bridge up by lifting your buttocks off the floor as high as possible. Then perform the mount hip escape by &#8216;shrimping&#8217;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">****Adopt the stance of a wrestler\/BJJ Player, standing up with one leg in front of the other, slightly side on. Squat down, and then as you come up, step forwards as far as you can by driving off your back foot. Then squat down and repeat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Below is a video of a hip escape with a &#8216;shrimping&#8217; movement<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/K4CeUdqbxvE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-color\" id=\"the-add-on-program\" style=\"color:#a30000\">The Add On Program<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you are training 4 or 5 times a week, and rolling for hours each week, your body needs rest, not more conditioning &amp; stress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I would recommend looking to periodise you training, but also consider using the &#8220;add-on program&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instead of dedicated an hour or two, to your strength &amp; conditioning each week. Consider performing 3 or 4 sets before you train. Make your rolling more intense and use it as your fitness training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With an extra 15-20 minutes before training, you can give yourself 2 or 3 days full rest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A single set of resistance training, can significantly increase strength, according to research<\/strong> &#8211; see <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\">study here.<\/a> Also, I believe this is the approach to conditioning that Firas Zahabi uses.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color\" id=\"example-add-on-program\" style=\"color:#a30f00\">Example Add-On-Program<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front Squats &#8211; 2 sets of 8 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometric Rotational Jump &#8211; 1 set of 10 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">kettlebell clean &amp; Press &#8211; 3 sets of 10 reps on each arm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 5<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chin ups &#8211; 2 sets of max reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Clap press ups &#8211; 2 sets of 6 reps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s it!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">15 minutes, 3 times a week, before you train BJJ.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The Add-On-Approach<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Day&nbsp;<\/td><td>Exercise&nbsp;<\/td><td>Sets&nbsp;<\/td><td>Reps&nbsp;<\/td><td>Notes&nbsp;<\/td><\/tr><tr><td>1&nbsp;<\/td><td>Barbell Front Squats&nbsp;<\/td><td>2&nbsp;<\/td><td>6-8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>1&nbsp;<\/td><td>Plyometric Rotational Jumps&nbsp;<\/td><td>1&nbsp;<\/td><td>12&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>2&nbsp;<\/td><td>kettlebell clean &amp; Press&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><td>3 sets per arm&nbsp;<\/td><\/tr><tr><td>3&nbsp;<\/td><td>Chin Ups&nbsp;<\/td><td>2&nbsp;<\/td><td>max&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>3&nbsp;<\/td><td>Clap\/Plyo&nbsp;Press Ups&nbsp;<\/td><td>2&nbsp;<\/td><td>8&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"color:#ff0000\">Exercise at your own risk.<\/span><br>Jumps, plyometrics &amp; Olympic Lifts all carry a relatively high risk of injury.<br>Always consider to risk-to-return ratio of your conditioning program.&nbsp;<br>For example, barbell High Pulls are a great Olympic Lift for developing power, but also carry a high risk of injury.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p><!--StartFragment--><\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"prehab-exercises-for-bjj\">PreHab Exercises for BJJ<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do these exercises at least twice a week to help prevent injuries.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rotator Cuff Exercises:&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/EY2tNBOmvGs?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neck Exercises<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Ycr0lYAKyDo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Reverse Curls with a band &amp; Bottom-up Kettlebell Shoulder Press<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10009\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2019\/04\/10\/how-to-treat-golfers-elbow-pain-inside-the-elbow\/wristextensors\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"wristextensors\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;With 20 Years Training Experience, I know about Preventing &amp;amp; Rehabing Common Injuries&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?fit=444%2C250&amp;ssl=1\" data-id=\"10009\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/04\/wristextensors.gif?resize=444%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10009\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Crucial Stretches for BJJ<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The World&#8217;s Greatest Stretch<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/12\/strength-conditioning-for-boxing\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"worlds greatest stretch\" class=\"wp-image-9903\" \/><figcaption class=\"wp-element-caption\">World&#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Neck Stretches<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" title=\"YouTube video player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FRNtLrMf-1A?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hang off a bar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Literally hang off a chin up bar for 1 minute. Be careful not to lift yourself up and then drop into position though, as you could damage your shoulders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">More info about the benefits off bar-hanging on my post <a href=\"https:\/\/blackbeltwhitehat.com\/2017\/07\/26\/hanging-from-a-bar-for-shoulder-back-pain\/\">here<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, I&#8217;d just like to mention that supplementing with baking soda and doing the Wim Hof technique helped me fitness for BJJ &amp; MMA tremendously. The baking soda makes a big difference with muscular endurance and Wim Hof helps to control your breathing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enjoy this ad-free content? Please consider donating via Patreon:<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n\n\n<p>[office src=&#8221;<a href=\"https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21306&#038;authkey=AN6JPrBcfm7BTfA&#038;em=2&#038;wdStartOn=1&#8243;%5D\" rel=\"nofollow\">https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21306&#038;authkey=AN6JPrBcfm7BTfA&#038;em=2&#038;wdStartOn=1&#8243;%5D<\/a><\/p>\n<p><!--EndFragment--><\/p>\n\n\n<p class=\"wp-block-paragraph\">For some more ideas on strength &amp; conditioning, please see my <a href=\"https:\/\/blackbeltwhitehat.com\/2016\/04\/12\/strength-conditioning-for-boxing\/\">strength &amp; conditioning for boxing post<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.pdf\">Download the Workout Plan as a .pdf here.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" data-comments-opened=\"1\" data-image-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"freestanding Punch bag\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Take a look at the METIS Range of professional quality <a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\">punch bags here<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n","protected":false},"excerpt":{"rendered":"<p>The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger &amp; fitter you will appear. For MMA &#8211; [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,29971,5189],"tags":[784152949,23079528,104722],"class_list":["post-10613","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-fitness","tag-bjj","tag-bjjlifestyle","tag-crossfit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/09\/bjj-workout-program-pdf-included\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BJJ Strength &amp; Conditioning \u00b7 Workout .pdf Included \ud83d\udcaa) [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The best way to build &#8216;strength &amp; conditioning&#8217; for BJJ, is to drill techniques and roll. \ud83e\udd19 \ud83d\udcaa The body will always adapt specifically to the demands placed upon it. 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To get fit for BJJ, you must do BJJ! in addition, the better your technique, the stronger &amp; fitter you will appear. For MMA &#8211; [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/09\/bjj-workout-program-pdf-included\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2019-08-09T21:01:00+00:00","article_modified_time":"2025-12-30T11:44:01+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/bjjworkout.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2019\/08\/09\/bjj-workout-program-pdf-included\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/08\/09\/bjj-workout-program-pdf-included\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"BJJ Strength &amp; 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Omega 3\/Omega 6 ratio - increase omega 3 (specifically look at EPA) and reduce omega 6 Consume more turmeric with black pepper Consume ginger Consume apple cider vinegar 10 mins before main meal to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/CzE3Aavlcww\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4357,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/05\/06\/which-martial-art-is-best\/","url_meta":{"origin":10613,"position":3},"title":"Which Martial Art is Best?","author":"Dave","date":"May 6, 2016","format":false,"excerpt":"Depends on the coach, what your goals are, and a few other things, but here are some quick thoughts and my personal 2p's worth... Muay Thai Excluding MMA, Muay Thai, I would say (but what do I know?) is the 'best' Martial art. 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