Written by Jason C. Brown of  BJJWorkouts.com

A strong back is essential for your BJJ performance and injury reduction. The quality of your BJJ is directly related to the quality of your movement and if you ever hurt your back you know just how miserable life and training can be.

A solid strength and conditioning program for BJJ that focuses on the basics will improve your BJJ and help reduce injuries.

You don’t need to get fancy as you’ll see in the video below. I’ll outline a typical week of training here so you can get an idea. I am not including the actually BJJ/MMA and Judo sessions.

Day 1:

Hip Dominant Pull- Deadlifts and it’s variations (fat-bar, Trap-bar, single-leg.)

Upperbody Pull Vertical Emphasis- Rope climbs if possible and then pull-ups and variations such as fatgrip tools, gi grip tools etc..

Upperbody Push Vertical Emphasis- Many sessions these are not even presses but rather static holds…Turkish Get-ups, Windmills but we do include DB and KB presses as well.

Core work- Planks, Landmine Drills, Palloff presses etc…

Day 2:

Knee Dominant Exercise- Squats, Lunges and Step-ups being our favorite.

Upperbody Pull Horizontal Emphasis-Ring or suspension trainer work, DB rows etc…again using some specialized grip tools as needed.

Upperbody Push Horizontal Emphasis-Ring or suspension trainer work, DB low incline presses, Push-up variations.

Core work- Planks, Landmine Drills, Palloff presses etc…

Check out the video explaining the program:

Why are SUPERSETS the key to Nicky Rod’s “pump”?

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