In a recent article in Details Magazine, intitled ‘How I Got My Body’, Kron details his training regimen which consists of body weight training and Jiu-Jitsu:
“I teach two hours every day, Monday through Friday, at my academy, Kron Gracie Jiu-Jitsu in Los Angeles. After the lessons, I do an hour of jujitsu sparring, then MMA training, which is more self- defense—I must be ready for any kind of punch. I like to get outside, be in nature, jump in the ocean, so I do an hour run, a two-hour bike ride, or a 40-minute swim.
I warm up with 100 pull-ups and 100 dips. Two days a week, instead of cardio I have a second two-hour jujitsu session. I do less weight training than people think. In the past year, I’ve lifted weights maybe three times. It’s all push-ups, pull-ups, jiujitsu.”
The beauty of bodyweight training means that you can work out almost anywhere.
Bodyweights training vs Weight training for BJJ
The choice then depends your goals. If maximal strength is your goal, for a pure power lifter, then heavy weight training should be your primary method.
If your goal is improving your performance in Jiu-Jitsu and enhancing your ability to move through space, then mat time and bodyweight training is adequate.
This is a great bodyweight circuit to help grapplers improve overall cardio, muscular endurance and burn fat. Body weight training is a must for all combat athletes for better overall conditioning –
HIIT Bodyweight circuit for BJJ, Grapplers and MMA
Perform each exercise for 60 seconds followed by 15 seconds rest.
Rest for 2 minutes and complete 3 full rounds.
1. Burpee Kick Outs
2. Spiderman Push Ups
3. Jump Squats
4. Hip Thrusts with Triangle
5. Bear Crawls
6. Everest Climbers
7. Up-Downs
8. Table Top Kick Ups
9. Plank Alternating Leg and Arm Raise
10. Bunny Hop Sprawls
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