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Category Archive: Articles, Strength & Conditioning

Gracies Create FITjitsu, Blending Fitness & Jiu-Jitsu

With most of the BJJ world on lockdown, and without to ability to train, what are your options? One is using a grappling dummy: How to build yourself a Grappling dummy in 5 minutes You can do some...

Bulletproof Your Knees For BJJ With These 5 Stability Exercises

Look, chances are that we probably don’t have to tell you about how important it is to stay as injury-free as possible in BJJ – especially when your knees are considered. For, once the...

These Are The Only Exercises You’ll Need For Strength Training For BJJ

Getting better in BJJ is a never-ending journey, one that consists out of many steps along the way. These steps, however, are not just the numerous techniques and principles that are directly...

Develop Explosive Takedowns with These 6 Exercises

Power comes from the legs… A right timed explosive burst in a fight can sometimes make a big difference between winning or losing. Almost anybody can be explosive. It really doesn’t take...

10 hardcore Sandbag Conditioning Movements 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...

How To Incorporate Olympic Lifts For Grappling

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...

Looking at a Judo Olympian’s Kettlebell Workout

Written 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 and a black belt in...

Improve Your Guard Passing With These Exercises

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...

The ‘300’ Kettlebell Workout For Grapplers

Written 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 and a black belt in...

Andre Galvao’s Solo Drill Circuit Training To Get You in Shape for Jiu-Jitsu

“If you are tired you’re not strong, if you are tired you’re not fast, if you’re tired you don’t have good technique, and if you’re tired you’re not even smart” Dan Inosanto. When you...

Tom DeBlass’s 30 minute Bodyweight & Plate Training Routine

Grapplers that train every day do not have time for marathon weight training sessions. Father of 2 and BJJ gym owner Tom DeBlass recommends short, intense workouts injected into your busy day. BJJ...

These Are The 10 Best Strength Building Exercises for Grapplers

Guest post by Funk Roberts of FunkMMA.com When you train in BJJ, Wrestling, Judo, Sambo, and other grappling arts, strength is the container from which all other physical qualities or training goals...

25 Best Kettlebell Exercises For Grapplers

Over the last 20 years we have seen so many fitness fads come and go, but the kettlebell has stood the test of time….and that’s because kettlebell training works. Over the years I have found that...

33 Best Bodyweight Exercises For Grapplers

by Funk Roberts – FunkMMA.com There are benefits to all bodyweight exercises for fighters, yet some are more beneficial than others when it comes to developing the strength and conditioning...

Perfect Kettlebell Workout for Grapplers (10 Minute HIIT Circuit)

Kettlebells are a fantastic training tool for grapplers because they work pretty much every single muscle in the body – just like grappling. Why grapplers should train with Kettlebells? 1. They...

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...

Does Stretching Reduce Injury in Brazilian Jiu-Jitsu?

When it comes to a warm up stretching routine, most people don’t actually do either before they exercise at all, whilst puts them at a much higher risk. However, there are also multiple benefits...