Choosing a right approach to weight training and, in general, working out in order to improve your Jiu Jitsu is no easy feat. There are so many options to choose from that it’s easy for your mind to get overwhelmed! Plus, so many workout programs out there are cookie-cutter ones, which won’t bring you as much progress as you’d like.
So, it’s a good thing that Phil Daru has a solution for you! With a degree in Sports Medicine and Exercise Science, he is a head strength and conditioning coach for the world-famous American Top Team gym, a creator of the Daru Strong Training Systems, and has coached a number of professional fighters; such as Junior Dos Santos, Joanna Jedrzejczyk, Dustin Poirier and many others.
This workout plan he lays out will work wonders for you. Give it a shot!
WHAT WILL THIS WORKOUT DO FOR ME? AND HOW DOES IT LOOK LIKE?
The main focus of this workout is on accelerated strength and isometrics, Phil explains. It will also get you to work on your stability and mobility, as well as on the concurrent energy system – getting you through aerobic and anaerobic lactic work; both of which encompass everything that has to do with the bioenergetic demands of Brazilian Jiu Jitsu.
But, what does the workout actually look like? This is the basic blueprint:
1A Romanian Deadlift: 3×5
1B Band Pull Through: 3×10
2A Seated Landmine Press: 3×5
2B Weighted Scarecrows: 3×10
3A T-Spine Rows: 3×5
4A Briefcase Carries With A Lateral Band Pull: N/A (not seen on the table)
Make sure to understand that 1A and 1B, for example, means that the exercises are done in a super-set; that is, you’ll do a set of one exercise and then immediately the set of another one. Only after that can you rest.
1A: ROMANIAN DEADLIFT
The Romanian Deadlift is done, Phil explains, because it engages the athlete’s posterior chain; strengthening it, you’ll be improving your posture by leaps and bounds. Plus, as a compound lift, it works the entire body as well – inducing maximum strength adaptations as a result!
1B: BAND PULL THROUGH
To strengthen your posterior chain further, you’ll do the Band Pull Through. Phil points out that this one will strengthen everything from your upper back, down to your hamstring muscles; and it’ll work your hip extension too – which is of crucial importance for BJJ!
2A: SEATED LANDMINE PRESS
This exercise is a particularly difficult one, but you’ll be doing it for a good reason! Phil explains that its function is to improve your capability of producing force from a static position. The practicality for BJJ is obvious; if you’re in the Closed Guard, you need to be able to launch into your moves as explosively as possible!
2B: WEIGHTED SCARECROWS
The Weighted Scarecrows are a great T-spine mobility exercise, but they will also work the strength of your scapulas. In effect, Phil says, you’ll be able to move your upper back more efficiently, which will help your posture when in someone’s guard; as well as when you want to pull someone towards yourself.
3A: T-SPINE ROWS
The T-Spine Rows will increase the strength of your upper back as well, Phil elaborates, and it will further improve your guard posture.
4A: BRIEFCASE CARRIES WITH A LATERAL BAND PULL
Finally, this exercise is an anti-flexion and anti-rotation one; your core will get strengthened and you’ll have a better base, becoming tougher to sweep in your opponent’s guard… Plus, your grip strength will increase too!
Watch Phil demonstrate and explain the benefits of these exercises on the video below:
Rolling Strong combines scientific exercises and routines specifically geared towards grappling.
Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!