At Home BJJ Bodyweight Workout: SIMPLE Jiu Jitsu Strength & Mobility

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At Home BJJ Bodyweight Workout: PROGRAM for Jiu Jitsu Strength & Mobility
In this video you'll learn a simple collection of exercises you can use to build strength and mobility for BJJ. 95% of the exercises in this video requires ZERO equipment (sweet!).
Getting strong for jiu jitsu using only bodyweight workouts requires a good understanding of bodyweight mechanics. Push ups and bodyweight squats are great, but if you really want to become savage on the mats you're going to need to know a few more exercises than that. You will learn plenty on this video.
When choosing the exercises here, we were also going for a potent combination of both strength and mobility - this way you get the most bang for buck out of your training session.
Enjoy this at home BJJ Bodyweight Workout.
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COVERED IN THIS VIDEO
Squat Exercise:
- shrimp squat
- cossack squat
- lateral hop
Hinge Exercise:
- broad jump
- aeroplane
- single leg glute bridge
Pressing Exercises:
- deficit push up
- dip
- handstand hold against wall
Pulling Exercises
- inverted row
- chin up
- band row
Core Exercises:
- hollow body hold
- bicycle crunch
- l-sit
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PROGRAM FORMATS
Here's a few examples you can use to create your own workouts.
Option 1 [Full Body]
take one exercise from each category and complete between 3-5 sets of each. Rest 60-90s between sets
ie.
a - shrimp squat 4 x 3-5 each side
b - broad jump 4 x 4-8
c - deficit push up 4 x 8-12
d - ring row 4 x 8-12
e - hollow body hold 4 x 30-45s
Option 2 [Lower / Upper Split]
Combine 3-4 exercises from the Squat and Hinge categories to make your lower body program, and 3-4 exercises from Press and Pull to make the upper body program.
ie. Day 1: Lower
a - shrimp squat 4 x 3-5 reps each side
b - cossack squat 4 x 16 alternating reps
c - single leg glute bridge 4 x 10 reps each side
d - hollow body hold 4 x 30-45s
Day 2: Upper
a - deficit push up 4 x 8-12 reps
b - ring row 4 x 8-12 reps
c - handstand hold 4 x 30s
d - band row 4 x 10-20 reps
You can change the reps as needed, depending on your ability. The main thing is to maintain great form, move with control, and make sure each set is challenging. Each workout you should be aiming to make things a little harder by either going deeper, adding a couple of reps, or completing an extra set.
If you follow this format you will get STRONG (and flexy).
-----
Training at home can be tough when you don't have access to equipment. There are a couple of 'nice to have' exercises in here which do require either a pull up bar, or a resistance band. We put these in because we believe that a program wouldn't be complete without them.
It's worth having a couple of inexpensive pieces of equipment in your kit if you are training from home. A modest, yet ideal package we recommend is:
- pull up bar
- a XS, S and M resistance band
- 2-3 kettlebells or dumbbells of varying weight
- pair of rings
CHAPTERS
00:00 Intro
00:10 why you should use bodyweight training for BJJ
00:27 five categories of exercises
01:23 squat exercises for BJJ
02:26 shrimp squat
04:08 cossack squat
05:11 lateral hop
06:12 hinge exercises for BJJ
07:01 broad jump
08:19 aeroplane
09:30 single leg glute bridge
10:48 pressing exercises for BJJ
11:08 push up
12:36 dip
14:03 handstand hold against wall
16:25 pulling exercises for BJJ
17:23 ring row
18:08 chin up
19:32 band row
20:55 core strength exercises FOR BJJ
21:23 hollow body hold
22:51 bicycle crunch
23:31 l-sit
25:21 how to build a home strength program for BJJ
26:35 outro
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Пікірлер: 52

  • @jo3agle67
    @jo3agle6711 ай бұрын

    Just what I was looking for, thanks! And timestamps, double thanks!

  • @renanpereira5487
    @renanpereira54878 ай бұрын

    This is one of the best fitness videos i ever saw on youtube. I currently have the help of a personal trainer for my strength and conditioning (focused on calisthenics) and our program looks a lot like that, including the mobility stuff. Glad to reassure i'm on the right track.

  • @Kopiscorner
    @Kopiscorner2 ай бұрын

    Glad you made this Video without equippment, thank you ❤

  • @OneStripeRyan
    @OneStripeRyan Жыл бұрын

    Thank you for these ideas, I’m going to include them in my HIIT workouts I do when I can’t train bjj.

  • @jorgefreire9818
    @jorgefreire98189 ай бұрын

    The best!

  • @tiagopariol
    @tiagopariol8 ай бұрын

    Guys … I really love your podcast ! Listen to your advices EVERY SINGLE DAY !! Will definitely apply your workouts Daily as well ! OSSSSSSS

  • @alessandromonti40
    @alessandromonti407 ай бұрын

    amaizing explanation in details I LOVE IT.....

  • @IamNotXLeonard
    @IamNotXLeonard4 ай бұрын

    I love your vids so much, this is really helpful to improve my wrestling & bjj skills. It improves my flexibility and strength too😃

  • @musteatsanick
    @musteatsanick9 ай бұрын

    Honestly, didn't expetc such good bodyweight exercises from a bjj master :) . Discovered few good formy arsenal.

  • @reptilefrenzyllc3721
    @reptilefrenzyllc3721 Жыл бұрын

    Appreciate you brother

  • @cavaleirosemcavalo69
    @cavaleirosemcavalo696 ай бұрын

    I will use some of these moves at my trainings. I current like to do Pullups with gi, Australian Rows with gi, Dips and Finger Push Ups as a upper body calistenics workout for bjj. Always going slow on eccentric and explosive at conccentric. For lower body i like to do Explosive Jump Squats, single leg hip thrust, Bulgarian Squats and Horse Stand. I also like to take days to do handstand walks, weighted horse stands, plank, single leg squats on box and a lot of stretches and movements from Karate/Taekwondo for balance. The mobility part i do everyday

  • @KierenLefevre
    @KierenLefevre Жыл бұрын

    Awesome video Joey! Hollow Body is a personal fav 💪🏽

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Thanks my bro! You know you've been a big inspo of mine on this YT tip.

  • @tyutyu2325
    @tyutyu2325 Жыл бұрын

    Great content ! thank you for it !

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    You're welcome!

  • @b_olson542
    @b_olson542 Жыл бұрын

    Awesome video. I am a huge fan of bodyweight exercises and this video gave me some material to work with in conjunction with bjj. Peace and blessings, brother.

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Thanks for tuning in, glad it was helpful to you.

  • @user-vb8qs2ny6z
    @user-vb8qs2ny6z7 ай бұрын

    good work

  • @Fengshawn86
    @Fengshawn86 Жыл бұрын

    Love the exercises! Thanks!

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    you're welcome!

  • @Scotty-BK
    @Scotty-BK Жыл бұрын

    You guys are too kind! Big appreciations from NoCal US🤙

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    You're super welcome Scotty! Nice to know we're reaching good people in the great state of Cali.

  • @ATMR34
    @ATMR34 Жыл бұрын

    I'm starting and I was looking for something like this, because I'm getting joints ache, so I knew my flaw, thx guys!! New sub from PR!. Thank you!

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Great to have you with us! Oss

  • @ordinarypablo
    @ordinarypablo11 күн бұрын

    great

  • @SuperBluehaze
    @SuperBluehaze Жыл бұрын

    This is all great stuff. I have your bullet proof program on my phone, which is also excellent. I was training at Jungle Gym in Five Dock and i loved the classes there ,which is the same as Bulletproof,, as you fellows designed both. I loved it there, because i was making enormous gains, but I had a clash with Pedro, so I left. Fortunately i discovered you here on YT and that led to me to subscribing to your fitness program on my mobile. You guys are really great and I want to thank you for these videos and for your personal training program. My BJJ is much better because of the training you fellows designed for BJJ. Thank You.🙏

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Thankyou for supporting the channel and our program. We appreciate having you in our community.

  • @SuperBluehaze

    @SuperBluehaze

    Жыл бұрын

    🙏

  • @Coholbell15
    @Coholbell153 ай бұрын

    Like your shorts mate what’s the brand?

  • @limitlessmotivation601
    @limitlessmotivation6015 ай бұрын

    It's a very good vid but I would have swapped the handstand hold for the pike push up as it will build a lot more muscle

  • @bartekbartek5150
    @bartekbartek5150 Жыл бұрын

    nice work, no unnecessary useless " innovation" - core excercises 👌

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Yeah we are not about that BS

  • @dond2807
    @dond2807 Жыл бұрын

    For band rows u can also use ur feet instead of a bar. Like this everyone should be able to perform it @home

  • @fabiocitro3877
    @fabiocitro3877 Жыл бұрын

    Great video, going to add these to my routine. Is there are particular reason for the chin up instead of the pull up? Cheers

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Chin Up is technically easier to access for most people and gives better stretch and recruitment through the lats.

  • @ud6083
    @ud60832 ай бұрын

    Hello there I’ve trained Muay Thai for 3-4 years and started training at home with strength and drills before I joined a gym ((during covid). Next goal always was BJJ. I will do this as active rest. May I know what number of sets and reps to start with?

  • @ud6083

    @ud6083

    2 ай бұрын

    Disregard my question sorry. Just got it answered reading the video description

  • @jhonalexander2909
    @jhonalexander2909 Жыл бұрын

    Please make a Video on Full Body (POWER) Workout. I mean (Strength + Speed) = POWER

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Alright we’ll do it! Thanks for the suggestion

  • @jhonalexander2909

    @jhonalexander2909

    Жыл бұрын

    @@bulletproofforbjj You're Welcome 😉

  • @mateowelch7293
    @mateowelch7293 Жыл бұрын

    Any reconmendations on how many reps for each excersise?

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    yeah man! *check the description

  • @ConfidentGrips
    @ConfidentGrips Жыл бұрын

    yo the shrimp squat would destroy my knee lol

  • @MMAandOats
    @MMAandOats Жыл бұрын

    Why is it so difficult to contract the quad when doing a l-sit as opposed to when your body is flat or in a straight line. I struggle with straight leg raises more because of my quads than my core

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    Great question - it’s due to intensity of the position you’re trying to contract in. The hip flexors are working super hard and are at energy range. Coupled with the weight of the leg, it becomes really tough to get a full quad contraction. Same deal with leg raises. Give it time, enjoy the cramps, and you’ll get there.

  • @AlexTapia8616
    @AlexTapia8616 Жыл бұрын

    Cossack squat that inner thigh tightness lawd! Somebody tell me why my hip keeps popping when I extend my leg from knee to chest?!

  • @bulletproofforbjj

    @bulletproofforbjj

    Жыл бұрын

    The cossack is a big move! The hip pop - which movement is this happening on? L-sit?

  • @AlexTapia8616

    @AlexTapia8616

    Жыл бұрын

    @@bulletproofforbjj so it ended up being alleviated….after my rolling partner got me in a banana split drill lmfao. However the inner thigh coming down the knee is where it’s super tight and freaks me out while doing Cossack like I’m going to snap something.

  • @jedsanford7879
    @jedsanford78798 ай бұрын

    my back hurts just watching this.

  • @MrTheGiant
    @MrTheGiant Жыл бұрын

    For strength training beginners I always would recommend the training with exercise machines. It is a "given" movement with less room for mistakes and more or less save! To train how to properly do a chest press or whatever machine you use you can start with no weight and slowly increase it until you reached your max potential. (Obviously it's kind of a life long process) 😀 BW exercises instead offer more room for injuries (if you have a weak foundation) and especially if you are 40+ something the risk of harming yourself and maybe even stop BJJ training at all because of that. Additional one can say that BJJ is a pretty 3 dimensional sport with a lot of weird moves, stances, postures, etc. The main goal of any strength and condition training should be aiming towards a good and solid protection kinda thing.

  • @suchhero1281

    @suchhero1281

    Жыл бұрын

    Whether intended or not, you're argument really highlights that BW is MORE beneficial than machines. Like you said BJJ is pretty 3D in its movement and it therefore demands a strength and conditioning program that utilises full body movement. A major benefit of BW is being able to recruit muscle's that often get overlooked in isolated weight training. Comparably using machines will lead to strict, isolated muscle growth that could only serve to overlook said muscles. In BJJ its rare we actually press someone off us without any deviation - I'm certainly not thinking about mimicking my chest press when a dudes on top of me in full mount and shaking me about, I'm getting him off by rolling, getting in awkward spots and pressing him off me all at once. Training strength in a way that mimics your goals is often the best approach. Its fairly well recognised in this day an age that so long as your not trying to break your 1RPM breaks in from normal, acceptable and even conducive to improvements in strength.

  • @MrTheGiant

    @MrTheGiant

    Жыл бұрын

    @@suchhero1281 Thank you for your feedback on the last post. I kinda agree and disagree. I just wanna dive in into your example with " A major benefit of BW is being able to recruit muscle's that often get overlooked in isolated weight training. If you do BW exercises the body is working basically a whole system. Which means every muscle BUT especially the big muscle groups in your body tend to make it easier for you as they can produce more strength have much more endurance etc. So the small muscles are falling behind because they are "not in use" that much. So therefore my idea is to isolate those muscles as good as I can to increase my overall strength because in Jiu Jitsu the whole body is working as a whole. So Jiu Jitsu is basically the meeting point where the body is using those increased small muscles to help you get out of a certain position and protects you to avoid any injuries. The human body is absolutely phenomenal in economize himself while putting physical stress on him. I`m sorry English is not my first language but I hope you understand the point I`m trying to make here.

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