For practicing any combat art you essentially need physical strength. It forms the foundation of every athletic activity. A grappler’s prime concern is their performance on the mat. The main purpose of his training is tied to one thing & that is being in a dominant position on the mat. Learning the right technique of grappling matters a lot but two among grapples of the same skill level, strength determines the win. Benefits of the well-designed strength & conditioning program stretch far beyond performance.
A well-designed strengthening program improves the athlete’s health, reduces the injury risk & delays the body’s natural process of losing muscle mass. Strength should be the primary focus of the grappler’s well-designed program rather than conditioning. Strength training is the key to improving your performance & health. No matter if you are Jiu-Jitsu, judo, boxing, or muay Thai athlete, the following are strength-building workouts that will benefit you in incredible ways. Before you read further make sure you get yourself BJJ gear that will help you with mastering the art of grappling.
Stand straight by placing your midfoot beneath the barbell. Then bend over & grab the bar at a shoulder-width grip. After that bend, both of your knees till your shins touch the bar. Then lift the chest while straightening your lower back. Inhale deeply, hold the position, & stand up with the weight in your hand. Hold the weight for a moment at the top, with your locked hips & knees. Then return that weight to the ground by moving the hips back & bending the legs. Take a rest for a few seconds at the bottom & repeat. Perform 3 sets of 5 reps. Make sure you keep your lower back neutral doing that will decrease the injury risk.
2) Weighted Pull-ups
Start this workout by keeping your legs perfectly straight underneath your torso, keep your ankles & toes dorsiflexed. Then bend both of your knees at the front or back to form an angle of 90 degrees in your knee joint. Without letting the feet cross. Then hold the weight between your feet. And start pulling yourself up. It is more difficult than regular pull up as the weights between your feet & legs will make the movement difficult that would balance your pull-up. Place both of your hands open at shoulder distance on the pull-up bar and start pulling yourself up. Keep on pulling yourself up till your chin touches the bar, hold there for a moment, and then lower yourself slowly.
3) Barbell Lunge
Set up the barbell on the rack below your shoulder level. Then step under the bar and place the back of your shoulders underneath it. Then grip it by bending both of your elbows at 90 degrees or more. Then start lifting the barbell off the rack. Pushing both of your legs, and straightening your torso. Then take a step away from that rack. Take a step forward by using your right leg & squat down through the hips. Keep the back straight and stay careful with your balance. Inhale deeply while lowering yourself. Keep on lowering your body until the left knee is about to touch the floor. Return to the position from where you started. Switch your leg and complete the reps.
4) Barbell Front Squat
Barbell front squat is the compound exercise that is used by advanced athletes for strengthening their lower body. It primarily targets your quadriceps, hamstrings, glutes, and core. As it is a complex movement mastering it can be hard. Start this exercise by taking the bar off from the rack at the level of your upper chest. Make sure you have a firm on the bar. Place the fingers under & around the bar, so that your elbows lift it forward, up, & away from your body. Support the bar with a good upright spinal position & a lifted chest. Now take a step back from the rack.
Stand straight on your feet opened hip-distance apart. And start lowering your body in the deep squat position. Keep your spine long & your back tall & upright. Start loving yourself till your glutes lower below your knee level. Your knees will extend further at your front & ankles flex more than the traditional squat. Keep your heels on the floor & the weight centered fairly over your feet. Keep your elbows lifted at the bar height & chest upright this will prevent the forward rolling of the bar. Now start reversing the squat till you reach the starting position. You might need hand grips for this exercise to make sure you have them in your jiu-jitsu gym gear bag.
5) Weighted Dips
Start this exercise by wrapping the dip belt around the waist, and chain side in front. Take the end of the chain end carabiner on & drop it through the belt loop for tightening. Attach the weight plate to the side you have dropped before looping & then clip it back at the other side of the belt. Then mount that dip bar facing outward. Hold the bars the same as you hold the body at your arm’s length. Keep the head in line with the trunk, and wrists in line with the forearms Inhale deeply and start lowering your body. Let the torso move a little forward & the elbows flare out. Breathe out when you feel stretched in your chest & start pushing yourself slowly. Repeat the movement once you have reached the starting position.