Jiu-jitsu training question

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  • Aether
    replied
    Io6 thanks
    So incorporate yoga 🧘‍♂️, will do.

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  • Io6
    replied
    TheGrayLynx has put a lot of thought into some great advice!
    Your drills will really help too. Do your time with your hip escapes/ shrimping, hip switches and rolls. Supporting exercises like triangles (a version of butt ups), sit outs and anything that works your obliques and swings your legs around.
    Yoga poses like pigeon, plow and camel...stuff it, do all the yoga.
    I'll be straight with you 9/10, in jits, it's not strength it's angles and keeping your head. Have fun!

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  • Aether
    replied
    TheGrayLynx many thanks 😊
    I don't really do much in terms of strength training these days.
    I'll make a note of this in my training diary, thanks.

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  • TheGrayLynx
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    Ok, got some sleep after the previous post, and tought if you like i could try to craft a kind of "sport spesific" workout for your need. I know hip mobility and power generation can be quite difficult to actually improve, so i i can be of help in any way i would be glad so you could try to incorporate someting like this to your routine (if you do full body days with lower weights? Circuit days perhaps?)
    Warm up- do hip circles, alternating knee rises to all sides, leg swings and other dynamic warmups. Focus on the rotating moves.
    Banded superset- side to side steps, monster walk (banded forward walk, moving side to side with each step). 3-5 sets.
    Set 2- kneeling side kicks (on the floor, rise your non supportive leg upwards), squats with side steps. 3-5 sets.
    Triset of:squats, hip thrusters and hamstring curls from prone stance. 3 sets
    Weight training (i dont know what pieces are available to you, so all these can be done with dumb or kettlebells, barbell or with plates alone, sets and reps to your needs) : 1. Sumo deadlift 2. Squats with holds at the bottom (activates better the areas of your legs to simulate grappling combat) 3. Rear curtsy lunge (step slightly off-center, use lighter weight to avoid accidents, lol i have experience in this xD) 4 superset of-rdl and step ups. Finish with weighted glute risers, i suggest watching celtic warrior workouts variant where you do it like so: rep 10 rises and hold 10 sec, rep 9 rises, 9 sec hold and so on. Now this workout is by no means made by any sort of expert, i have around 5 years of bjj training and this is the sort of targeted work i would do when i wanted to strike at the hip-upper leg- butt areas. I would do it maybe when i would do a full body calisthenic workout, or if having a circuit day, but not on leg/lower body dominant days. Hope this can provide ideas and sorry if i bored you, just wanted to give my 2cents

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  • Aether
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    TheGrayLynx thanks
    I have 1 large green band and 5 mini bands.

    I'll try incorporating some of these.

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  • TheGrayLynx
    replied
    Hiya! If you have resistance bands at your disposal, i would highly recommend utilizing them to perform side- lateral movements, such as sidesteps and lunges, and in assisting in dynamic streching. It is customary to have a strenching session in the beginning of the class, so propably this is the place to really put the emphasis on warming up the mobility side of things. As for weights, the rdl (romanian deadlift) with one leg is propably the king XD Then there is the weighted bridge- tough it targets glutes more, it is still very functional in this case, as is the bulgarian split squat. Most lower body weightwork will help (at least i found it does). But in general, all stretching is good for bjj as in every other martial art. Hope i could be of assistance and also hope you find the art fun and interesting!

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  • Aether
    started a topic Jiu-jitsu training question

    Jiu-jitsu training question

    I recently took up Brazilian Jiu-jitsu and need a workout plan for increasing my flexibility and strength in the hips (grip would be nice to).

    What workout(s) would you recommend for achieving these parameters?

    Many thanks in advance
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