Best Brazilian Jiu Jitsu Workouts

Best Workouts For Jiu Jitsu

If you’re diving into the world of Brazilian Jiu-Jitsu (BJJ), you already know it’s not just about technique; it’s also about strength, endurance, and flexibility. Finding the right workout routine can skyrocket your performance on the mat. But with so many options out there, it’s tough to know where to start.

That’s where we come in. We’ve sifted through countless exercises to bring you the best workouts tailored for BJJ enthusiasts. Whether you’re a seasoned grappler or just wrapping your white belt, these workouts will help you gain the edge you need. Let’s get ready to roll with strength and confidence.

Strength Training for BJJ

When diving into strength training for BJJ, it’s crucial to focus on exercises that reinforce your core, improve your grip, and enhance your overall power and resistance. These elements are crucial for performing at your best on the mat. Strength training isn’t just about lifting heavy weights; it’s about creating a well-rounded, strong physique that can withstand and excel during the rigorous demands of Brazilian Jiu-Jitsu.

Core Workouts are fundamental in BJJ. A strong core aids in better balance, more potent throws, and resilience in grappling situations. Planks, bridges, and Russian twists are excellent exercises to fortify your core muscles. Including these in your routine at least twice a week can significantly impact your performance.

Grip Strength is another pivotal aspect of your BJJ strength training. Your ability to grip and hold can be the difference between executing a successful submission or not. Exercises like towel pull-ups, farmer’s walks, and gi hangs directly translate to improved grip strength on the mat. It’s recommended to integrate grip exercises into your strength routine to develop enduring and powerful grips.

Power and Resistance Training should focus on compound movements such as squats, deadlifts, and bench presses. These exercises target multiple muscle groups simultaneously, mimicking the multi-faceted physical engagements of a BJJ match. They also help in boosting your endurance, a key factor in longer matches. Schedule these sessions 2-3 times a week for optimal results.

Remember, when undertaking any new workout routine, it’s essential to listen to your body and adapt as necessary. Progressive overload is beneficial, but avoiding injury by not overexerting yourself is paramount. Incorporating these strength training elements will not only make you stronger but will also enhance your technique by allowing you to execute moves that were previously beyond your physical capabilities.

Endurance Workouts for BJJ

Endurance is the backbone of any successful Brazilian Jiu-Jitsu (BJJ) practitioner’s training regimen. The ability to maintain high performance through long rounds on the mat isn’t just beneficial—it’s essential. Here, you’ll discover the best endurance workouts tailored for BJJ athletes, designed to improve your stamina, cardiovascular health, and overall fighting longevity.

Firstly, running plays a pivotal role in building your endurance base. Integrating interval training, such as sprints and hill runs, can significantly boost your cardiovascular capacity. These exercises mimic the high-intensity bursts experienced during a BJJ match, preparing your body for the demands of the sport. Aim for shorter, high-intensity runs to align closer with the typical BJJ round length.

Swimming is another excellent way to enhance endurance. It’s a full-body workout that stresses cardiovascular conditioning without the high-impact strain on your joints and muscles found in many other forms of endurance training. Including sessions of freestyle, backstroke, or any swimming style in your training can lead to improvements in your overall endurance, providing a beneficial cross-training environment that reduces the risk of overuse injuries common in combat sports.

Lastly, circuit training incorporating bodyweight exercises, like push-ups, pull-ups, burpees, and squats, can be highly effective. These circuits should be designed to push your limits, increasing heart rate and building stamina. Importantly, circuit training can be adjusted for all fitness levels, allowing you to scale your workout intensity as your endurance improves.

Adopting these endurance workouts into your BJJ training routine will not only elevate your physical capabilities but also ensure you’re as strong in the final moments of a match as you were at the start. Remember, endurance training should complement your technical practice, allowing you to apply your skills effectively throughout the entirety of a bout.

Flexibility Exercises for BJJ

When you’re fully engaged in Brazilian Jiu-Jitsu, flexibility becomes a key asset. It allows for a wider range of motion, better technique execution, and can significantly reduce your risk of injury. To enhance your flexibility, integrating specific exercises into your workout routine is essential.

Yoga and Pilates

Yoga and Pilates are among the top recommendations for BJJ practitioners. These disciplines focus on stretching, breathing, and core strength, which are pivotal for improving your flexibility. Regular sessions can lead to:

  • Improved joint mobility
  • Enhanced body awareness
  • Greater control over breathing

Dynamic Stretching

Unlike static stretching, which involves holding a position for a certain period, dynamic stretching relies on movements to stretch your muscles. Examples include leg swings, arm circles, and hip rotations. This type of stretching is perfect before a BJJ session as it:

  • Prepares your body for physical activity
  • Increases blood flow to the muscles
  • Enhances flexibility and range of motion

Foam Rolling

Foam rolling can be a game changer for your flexibility. It targets muscle tightness and trigger points through self-myofascial release. Spending a few minutes on a foam roller before and after training can significantly improve your flexibility by:

  • Reducing muscle stiffness
  • Increasing blood flow
  • Enhancing overall mobility

Incorporating these exercises into your BJJ training routine not only boosts your flexibility but also supports your performance on the mat. It’s about making your body as capable as possible, turning you into a more formidable and adaptable fighter. Remember, flexibility isn’t achieved overnight, but through consistent practice, you’ll see remarkable improvements.

HIIT Workouts for BJJ

When training for Brazilian Jiu-Jitsu (BJJ), High-Intensity Interval Training (HIIT) can be a game-changer. HIIT focuses on short bursts of intense exercise followed by brief recovery periods. This type of workout mirrors the intense spurts of action found in BJJ matches, making it an ideal complement to your grappling training.

Firstly, HIIT workouts enhance your cardiovascular fitness, crucial for maintaining stamina during long rounds on the mat. By pushing your heart rate to its max, you train your body to recover more quickly, allowing you to maintain a high level of performance for longer periods.

Moreover, HIIT can be tailored to target muscle groups most used in BJJ. Exercises like burpees, kettlebell swings, and high knees not only boost your overall fitness but also strengthen your core, legs, and arms, thereby improving your grappling strength and technique.

Here’s a simple HIIT circuit you can start with:

  • 30 seconds of burpees
  • Rest for 10 seconds
  • 30 seconds of kettlebell swings
  • Rest for 10 seconds
  • 30 seconds of high knees
  • Rest for 1 minute

Repeat the circuit 4 to 5 times for a comprehensive workout that doesn’t exceed 30 minutes. This efficiency is perfect for BJJ practitioners looking to maximize training time without overtraining or causing undue strain on the body.

Incorporating HIIT into your routine two to three times a week can drastically improve your performance on the mat by building endurance, strength, and speed. It’s essential, though, to listen to your body and adjust the intensity and frequency of workouts to fit your current fitness level and recovery needs.

Strength and Conditioning Program for BJJ

When diving into the world of Brazilian Jiu-Jitsu (BJJ), embracing a strength and conditioning program tailored to the sport’s unique demands is pivotal. Your goal? Force multiplication. By fortifying your body, you enhance your leverage on the mat, making every technique more potent and efficient.

Core Strength – The BJJ Foundation

First, let’s talk core strength. It’s not just about having a six-pack. In BJJ, your core is your powerhouse, aiding in balance, force transfer, and the execution of complex maneuvers. Incorporate exercises like planks, Russian twists, and medicine ball throws into your routine. These moves fortify the muscles around your spine and abdomen, providing you with the stability needed to execute submissions and guards effectively.

Grip Strength – Your Secret Weapon

Next, focus on grip strength. In a sport where holding and controlling your opponent is key, strong grips can be the difference between a successful submission and a missed opportunity. Exercises such as grip crushers, pull-ups, and farmer’s walks will drastically improve your grip strength and endurance, translating to better performance during matches.

Explosive Power – Speed and Agility

Lastly, explosive power is vital. BJJ isn’t just about slow, methodical movement. It’s also about the ability to burst into action when the opportunity arises. Plyometric exercises, including box jumps, kettlebell swings, and sprint intervals, build fast-twitch muscle fibers. These fibers are crucial for explosive movements, giving you the upper hand in both offense and defense situations.

Integrating these elements into your BJJ training routine not only makes you a more formidable grappler but also reduces your risk of injury on the mat. Remember, strength and conditioning should complement your technical training, not overshadow it. Balance is key. With the right program, you’ll find your performance improving significantly, making each roll more effective and challenging for your opponents.


Embracing the right workouts can significantly elevate your BJJ game. By focusing on flexibility through yoga, Pilates, and dynamic stretching, you’ll enhance your mobility and reduce injury risks. Adding HIIT into your routine boosts your cardiovascular fitness and stamina, essential for those intense grappling sessions. Don’t forget the importance of a tailored strength and conditioning program that focuses on core, grip strength, and explosive power. Integrating these exercises will not only make you a more formidable opponent on the mat but also ensure your body is well-prepared and resilient. Remember, the key is to listen to your body and adjust your training accordingly. With dedication and the right approach, you’ll see remarkable improvements in your BJJ performance.

Frequently Asked Questions

Why is flexibility important in Brazilian Jiu-Jitsu?

Flexibility enhances joint mobility, body awareness, and muscle suppleness, which are crucial for executing techniques effectively in Brazilian Jiu-Jitsu (BJJ). It also reduces injury risk and improves overall performance on the mat.

How can I improve my flexibility for BJJ?

Incorporate exercises like yoga, Pilates, dynamic stretching, and foam rolling into your training routine. These practices help improve flexibility, breathing control, and body awareness, all of which are beneficial for BJJ practitioners.

What role does High-Intensity Interval Training (HIIT) play in BJJ?

HIIT boosts cardiovascular fitness, endurance, strength, and recovery, making it an excellent complement to BJJ training. Incorporating HIIT workouts two to three times a week can significantly enhance a practitioner’s stamina and speed on the mat.

How often should I incorporate HIIT into my BJJ training routine?

It’s recommended to include HIIT workouts in your BJJ training routine two to three times a week. However, it’s essential to listen to your body and adjust the frequency and intensity based on your fitness levels and recovery needs.

What are some recommended strength and conditioning exercises for BJJ?

Focus on exercises that enhance core strength, grip strength, and explosive power, such as planks, Russian twists, pull-ups, farmer’s walks, box jumps, and kettlebell swings. These workouts can help you become a more powerful and resilient grappler.

How can focusing on strength and conditioning benefit my BJJ practice?

A tailored strength and conditioning program helps improve core and grip strength, explosive power, and overall physical fitness. This not only enhances your technique execution on the mat but also minimizes the risk of injury, making you a more formidable grappler.