For every smaller person getting into bjj it’s always worth looking into all the advantages strength training can do. For many one of the widely available options is crossfit. CrossFit is a branded fitness regimen created by Greg Glassman – promoted as both a physical exercise philosophy and also as a competitive fitness sport, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises.

Jason Khalipa has been in the world of sports for quite sometime. Under his belt is 2008 Crossfit Championship as well as other accomplishments.

But a couple of months back he got into jiu-jitsu saying he’s constantly trying things outside of his comfort zone and developing new skills. This quickly translated into success on the competitive bjj scene.

Khalipa has since earned his purple belt and he’s grown accustomed to being asked a variety of questions revolving about how do you blend the two disciplines:

“For a  jiu jitsu athlete incorporating crossfit I think there is a huge benefit. There’s a big opportunity there to benefit your jiu jitsu. For me, I’m spending a lot of time working on technique. But as a component of that – I wanted to share some programs you can use as part of jiu jitsu that would help you  from the conditioning side.

On average I roll 2 to 3 times a week it depends on whether I’m in town or travelling. “

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Khalipa added: “On the crossfit side I wanted to recommend to those of you who do jiu jitsu a lot a program that I think you can follow. So let’s say you roll 5 or 6 days a week and that’s your main sport… I want to give you a 3 day a week program that I think would help you exponentially with your jiu jitsu. For jiu jitsu I wouldn’t recommend things like bicep curls, tricep extensions and shrugs, cause I don’t think you’d get as much bang for your buck as you would doing big movers.”

Khalipa goes on to recommend training thrice a week with the first portion being strength training – namely squats. On Wednesday he proposes you dead lift and on Friday press.

To check out the entire routine outlined press play below

Fine tune your functional fitness with Jason Khalipa, CrossFit games champion and BJJ purple belt.

• Gear your workout specifically towards Brazilian Jiu-Jitsu with these short home workouts!
• Jason helps you bridge the gap between the technical aspects of Brazilian Jiu-Jitsu and how it applies to strength and conditioning.