Jiu Jitsu is a complex and highly technical martial art that requires strength, endurance, flexibility, and mental toughness. While technique is the cornerstone of Jiu Jitsu, incorporating specific workouts can significantly enhance your grappling skills. Whether you're training in long sleeve rash guards or short sleeve rash guards, these seven essential jiu jitsu workouts will help you improve your performance on the mat.

1. Functional Strength Training

Functional strength training focuses on exercises that mimic the movements you perform during grappling. This type of training not only builds muscle but also enhances your ability to execute techniques effectively.

Key Exercises:

a. Deadlifts: Deadlifts are excellent for building overall body strength, particularly in the lower back, glutes, and hamstrings. These muscles are crucial for explosive movements and maintaining a strong base during grappling.

b. Kettlebell Swings: Kettlebell swings improve hip drive and explosiveness, essential for movements like bridging and shrimping. They also enhance grip strength, which is vital for controlling your opponent.

c. Pull-Ups: Pull-ups are great for developing upper body strength, particularly in the back, shoulders, and arms. This strength translates directly to your ability to execute chokes, arm drags, and other upper body techniques.

Sample Workout:

• Deadlifts: 4 sets of 6-8 reps
• Kettlebell Swings: 4 sets of 20 reps
• Pull-Ups: 4 sets to failure

2. Grip Strength Training

Grip strength is a fundamental aspect of Jiu Jitsu. A strong grip allows you to control your opponent and execute submissions more effectively. Incorporating grip strength training into your routine will give you a significant advantage on the mat.

Key Exercises:

a. Farmer's Walks: Farmer's walks involve carrying heavy weights in each hand while walking a set distance. This exercise targets your grip, forearms, and shoulders, building the endurance needed for prolonged grappling exchanges.

b. Gi Pull-Ups: Performing pull-ups while holding onto a gi or short sleeve rash guards adds an extra challenge and simulates the grip needed in Jiu Jitsu.

c. Towel Pull-Ups: Similar to gi pull-ups, towel pull-ups involve gripping a towel draped over a pull-up bar. This exercise further enhances grip strength and mimics the gripping motion used in Jiu Jitsu.

Sample Workout:

• Farmer's Walks: 3 sets of 50 meters
• Gi Pull-Ups: 3 sets to failure
• Towel Pull-Ups: 3 sets to failure

3. Cardiovascular Conditioning

Endurance is crucial in Jiu Jitsu, as matches can be long and physically demanding. Cardiovascular conditioning ensures you can maintain a high level of performance throughout the duration of a match.

Key Exercises:

a. High-Intensity Interval Training (HIIT): HIIT involves alternating between periods of intense exercise and short rest. This type of training mimics the bursts of activity followed by brief rest periods that are typical in Jiu Jitsu matches.

b. Running: Incorporating running into your routine improves overall cardiovascular health and stamina. Both steady-state runs and sprint intervals are beneficial for Jiu Jitsu athletes.

c. Rowing: Rowing provides a full-body workout that builds both cardiovascular endurance and strength. It's particularly effective for improving the endurance of the upper body and core muscles.

Sample Workout:

• HIIT: 20 minutes (30 seconds sprint, 30 seconds rest)
• Running: 3 miles at a steady pace or 6 x 400m sprints
• Rowing: 5,000 meters at a moderate pace

4. Flexibility and Mobility Training

Flexibility and mobility are essential for executing techniques with precision and avoiding injuries. Regularly incorporating stretching and mobility exercises into your routine will improve your range of motion and overall performance.

Key Exercises:

a. Dynamic Stretching: Dynamic stretches, such as leg swings and arm circles, are performed before training to prepare the muscles and joints for movement.

b. Static Stretching: Static stretches, such as hamstring stretches and shoulder stretches, are performed after training to improve flexibility and aid in recovery.

c. Yoga: Yoga incorporates both dynamic and static stretching, along with breathing exercises that enhance focus and relaxation. Poses like downward dog and pigeon pose are particularly beneficial for Jiu Jitsu practitioners.

Sample Workout:

• Dynamic Stretching: 10 minutes before training
• Static Stretching: 10 minutes after training
• Yoga: 30-minute session, 2-3 times per week

5. Core Strength Training

A strong core is the foundation of many Jiu Jitsu techniques. It provides stability, power, and balance, allowing you to maintain control and execute moves effectively.

Key Exercises:

a. Planks: Planks engage the entire core, including the abdominals, obliques, and lower back. They help build the endurance needed for maintaining strong positions during grappling.

b. Russian Twists: Russian twists target the obliques and rotational muscles of the core, which are essential for movements like guard passes and sweeps.

c. Leg Raises: Leg raises strengthen the lower abdominals and hip flexors, aiding in movements such as guard retention and transitions.

Sample Workout:

• Planks: 3 sets of 1-minute holds
• Russian Twists: 3 sets of 20 reps
• Leg Raises: 3 sets of 15 reps

6. Plyometric Training

Plyometric exercises involve explosive movements that build power and speed. These exercises are particularly beneficial for Jiu Jitsu athletes, as they enhance the ability to perform quick, explosive techniques.

Key Exercises:

a. Box Jumps: Box jumps improve leg strength and explosiveness, aiding in movements like takedowns and guard passes.

b. Burpees: Burpees are a full-body exercise that builds endurance, strength, and explosiveness. They mimic the demands of getting up quickly from the ground, a common scenario in Jiu Jitsu.

c. Plyometric Push-Ups: Plyometric push-ups involve pushing off the ground with enough force to lift your hands off the floor. This exercise builds upper body strength and explosiveness, essential for powerful submissions and escapes.

Sample Workout:

• Box Jumps: 3 sets of 10 reps
• Burpees: 3 sets of 15 reps
• Plyometric Push-Ups: 3 sets of 10 reps

7. Specific Drills and Sparring

While physical conditioning is crucial, nothing replaces the value of specific drills and sparring sessions in improving your Jiu Jitsu skills. These practices allow you to apply techniques in a realistic setting and adapt to different opponents.

Key Drills:

a. Positional Drills: Positional drills focus on specific positions, such as guard, mount, or side control. Practicing escapes, submissions, and transitions from these positions helps you develop a deeper understanding and proficiency.

b. Flow Rolling: Flow rolling involves light sparring with an emphasis on fluidity and technique rather than strength and speed. This type of rolling allows you to experiment with new techniques and improve your overall game.

c. Live Sparring: Live sparring is full-intensity training with an opponent, simulating the conditions of a real match. It is essential for building timing, reflexes, and the ability to apply techniques under pressure.

Sample Routine:

• Positional Drills: 15 minutes (rotate through different positions)
• Flow Rolling: 15 minutes
• Live Sparring: 30 minutes

Training Gear: Long Sleeve Rash Guards vs. Short Sleeve Rash Guards

When it comes to training gear, choosing between long sleeve rash guards and short sleeve rash guards depends on personal preference and training conditions.

Long Sleeve Rash Guards:

• Protection: Provide better protection against mat burns and skin abrasions.
• Warmth: Keep muscles warm, which can be beneficial in colder training environments.
• Hygiene: Cover more skin, reducing the risk of skin infections from contact with the mat or other practitioners.

Short Sleeve Rash Guards:

• Mobility: Offer greater freedom of movement for the arms.
• Cooling: Allow for better ventilation, keeping you cooler during intense training sessions.
• Convenience: Easier to put on and take off, especially when you're sweaty.

Both long sleeve rash guards and short sleeve rash guards have their benefits, and the choice ultimately comes down to what feels most comfortable and practical for you during training.

Conclusion

Incorporating these seven essential Jiu Jitsu workouts into your training routine will significantly enhance your grappling skills. By focusing on functional strength, grip strength, cardiovascular conditioning, flexibility, core strength, plyometric training, and specific drills and sparring, you'll develop a well-rounded and effective Jiu Jitsu game. Remember to choose the right training gear, whether it's long sleeve rash guards or short sleeve rash guards, to ensure you're comfortable and protected during your workouts. With consistent effort and dedication, you'll see substantial improvements in your performance on the mat.