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Category Archive: Articles, Strength & Conditioning

Ultimate Sandbag Conditioning Circuits for Grapplers

Written by Matt D’Aquino. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all...

Lachlan & Livia Giles: How to Stretch at Home to Improve Your BJJ

If you are like, you don’t stretch enough.  There are so many benefits to stretching for grapplers and yep, you guessed it, very few people do this as well. Improved flexibility for grapplers...

Top 5 Tips For Starting A BJJ Strength & Conditioning Routine

  Guest post by Sam Dupont, a strength coach to CFS BJJ Brighton, and also to Black Belt Belt Gold British Medalist Yousuf Nabi. Sam has worked with many other athletes from other fields too...

6 Exercises For Stronger BJJ Grips

Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by...

Build Your Guard & Takedown Power: 6 Great Squat Variations

  Many athletes focus more on strengthening their upper body instead of focusing on their lower body. While strong shoulders, arms, chest and core are very important in Jiu-Jitsu, a strong base...

5 Best Exercises For Explosive Grappling Power

  Written by Matt D’Aquino. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and Brazilian Jiu-jitsu black belt. Matt has a passion for teaching all...

Sports Institute Develops a 9 Week Peaking Strength & Power Program For BJJ, Wrestling, and Judo.

When it comes to strength and conditioning, many Grapplers especially BJJ practitioners still train like amateurs. Mark Philippi, co-owner of Philippi Sports Institute (PSI), has released a...

How to Build a Powerful Back for Grappling

  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...

Tim Spriggs’ Unusual Method For Strengthening His Grips for BJJ

  Why is Grip Training Important: Grip training is where it all starts, going back to the fundamentals. The first point of contact in any fight is the grip. How can you win a fight if you...

Perfect Bodyweight Workout for BJJ

Stuck at home? Can’t train BJJ? You can get stronger and conditioned for BJJ just by doing bodyweight exercises at home. Kron Gracie is one of the advocates of calisthenics and we all know his...

Marcus Buchecha Shares His Bodyweight Training Routine

Record holder of titles in the Jiu-Jitsu World Championship, Marcus Buchecha will have to wait a bit before returning to competition. With the postponement of the main IBJJF tournaments, the champion...

Travis Strevens Reveals His Bodyweight Program For Grappling

Travis Stevens is probably the hardest working judoka around… Travis Stevens aka ‘The Judo Silencer’ is a judoka from the United States who in 2016 achieved a silver medal in the Rio Olympics....

Perfect Bodyweight Jiu-Jitsu Workouts To Get You in Shape

Guest post by Will Safford, a Certified Strength and Conditioning Coach who trains under Andre Galvao in San Diego, CA.  He received is purple belt in December of 2013 and competes occasionally in...

Improve Your Grappling Conditioning with This HITT Bodyweight Workout

  Written by Funk Roberts of FunkMMA.com   As a grappler or martial artist you have to develop so many physical attributes simultaneously. Like so many other fighters you may have trouble...

Firas Zahabi Does Not Believe In Benefits of Yoga For BJJ

For famed MMA trainer Firas Zahabi, Gymnastics transfers more in MMA or BJJ than heavy weight lifting. He says that heavy weights will drain your central nervous system. Never lift your max if...

Tom DeBlass & Saulo Ribeiro’s Easy Plate Workout For BJJ

You don’t need to have fancy equipment to build yourself an endless gas tank and strength on the Jiu Jitsu mats. Simple exercises and minimal equipment that work the whole body are more than...

Bulgarian Bag: Improve your Grappling Conditioning, Endurance & Conditioning

Guest post by Will Safford, a Certified Strength and Conditioning Coach who trains under Andre Galvao in San Diego, CA.  He received is purple belt in December of 2013 and competes occasionally in...

5 Essential Strength & Conditioning Principles For Grapplers

  by Matt D’Aquino, a multiple Australian and Oceania Champion and a 2008 Beijing Judo Olympian. He has been studying Judo for over 23 years. He is a 3rd Degree Black belt in Judo and a black...

Debunking Common Misconceptions About Strength Training For Grappling

Guest post by Andrew Lewis of blackmetalbarbellstrength.com There are several factors that determine the success (ability to submit and not be submitted) of the jiujitsu practitioner: technique,...

Sore Muscles After BJJ? Here’s What You Can Do

So, your muscles hurt, don’t they? Of course they’re sore, after you decided to put into action that 3 and a half hours per day, 6 days per week BJJ training schedule… Even though...

How To Modify The 5×5 Strength Training Program For Grapplers

So, you’ve been training Jiu Jitsu for a while and absolutely love it! However, you also want to become stronger and you figured out that BJJ, in and of itself, doesn’t help you too much...

How To Develop Explosive Power for Grappling Using Plyometrics

  Written by Funk Roberts of FunkMMA.com   Plyometrics: A type of exercise using explosive movements to develop muscular power, esp. bounding, hopping, and jumping. Combat Athletes are...

Inside look at High Level Wrestling Strength & Conditioning Program

  If you want to model yourself on high level grapplers that combine technique, strength , speed, agility, conditioning then look at collegiate wrestlers. Here is the West Virginia University...

Marcelo Garcia’s Tips: How to Improve in BJJ, Gi vs No Gi & Conditioning

Great advice from World BJJ and ADCC champ Marcelo Garcia on the best way to improve in BJJ, Gi vs No Gi, conditioning etc…Transcribed by royalgrapplingacademy from a youtube interview by Matt...