BJJ is a physically demanding sport, and those who excel are not only skilled but also brutally strong, explosive, and lean. Yes, rolling a few times per week can help you get fitter and leaner, but if you want to take your game to the next level, you should devote some time to the weight/strength room. Allows us to assist.
Overhead Dumbbell Press
Why you should do it: Many positions in BJJ necessitate a high level of stability and strength from your shoulders. It is as simple as picking up a pair of dumbbells to train those qualities with external resistance.
The dumbbell overhead press naturally trains shoulder and elbow extension, whereas the independent weights force the muscles of your upper back to keep your scapula in place.
Thruster
Why Do It: The thruster is an excellent way to hone a variety of athletic skills that will benefit your performance on the mats. The front squat portion of the exercise provides much-needed high-load leg training, while the push press portion teaches you how to develop rapid muscular power from head to toe.
Back Extending
Why Do It: Because your lower back is frequently under stress during practice, you should include at least one exercise that directly strengthens the lumbar spine. Because you have so much freedom of movement with the back extension, you can incorporate as much or as little external load as you need to make the exercise effective.
Nordic Curl
Why Do It: Believe it or not, you get a good dose of quad stimulation when you have to push yourself off the mat or drive against your opponent. Callisthenics training is excellent for developing “push” muscles such as the quads, pecs, and triceps. Unfortunately, this is not always true for opposing tissues.
The Nordic hamstring curl allows you to train your hamstrings without the use of weights effectively. Nordic curls can be done with a partner to get plenty of effective results while also protecting your knees from potential instability or injury.
Barbell row
Why do it: All athletes require strong backs. This is true in combat sports just as much as it is in powerlifting. The barbell row is all business and no-frills. By maintaining a static hip hinge for the duration of your set, you not only build valuable isometric strength, but you can also load up on weight and pound your lats — as long as you use proper technique. To top it all off, barbell rows work your grip strength, which should have a big impact on your ground game.
