**This article was originally the content of an email I sent out to my subscriber list. If you are not currently a subscriber to my email list you might be missing out on lots of free content. Not everything contained in the emails makes it to the blog!!!**
Well, I said I’d do a part 2, so here we are.
In case you missed it, here is the link to Part One.
One question I got after the last email was about how to incorporate these exercises into a broader program.
Should they be done as part of a full body program? An upper lower program? Instead of the “main” lifts or in addition to them?
Here is my answer to that because I hate just saying “It Depends.” Although….it does.
When I build programming for anyone, but especially for an athlete, I build the program around their schedule and availability.
There are realistic constraints when dealing with a specific individual that we may not have when we just write out a generic template.
First I look at what days can they actually realistically lift for a solid hour or so – and not at 10:00pm or 4:00am – if at all possible.
Then I look at the potential “drains” on their energy for training and their recovery.
In the context of BJJ….
What days do you have practice?
Are some days harder than others? i.e. do you have some days with just technique work and some days where you roll hard?
Does your BJJ coach make you do a lot of calisthenics – push ups, pull ups, wall sits, lunges, abs, bodyweight squats, etc??
All of this stuff – in addition to real life stuff with family, work, etc will factor into the programming.
Based on that information I build out the program in a way that makes the most sense for the athlete.
Whether you choose to do 2-3 full body workouts per week or 3-4 upper/lower sessions per week doesn’t matter that much.
You could even train 4-6 days per week with just 1-2 exercises per day and very short half hour sessions if that works better for you.
What matters more than your “split” is what exercises you do, how you do them, and whether you progress them over time.
Speaking of that….here are 5 more awesome exercises for BJJ
#6: Front Squats
Really love front squats for athletes. Usually use these in conjunction with a heavier squat variation later in the week, but these are great for offloading the hips and lower back while still being a great exercise for the quads.
And for most athletes, including BJJ athletes the leg stimulus in combination with the strengthening of the entire trunk musculature (abs, mid to upper back, etc) makes these a great selection.
Prefer these heavy with 3-5 sets in the 1-3 rep range for athletes.
#7: Shrugs
Can use barbells, dumbbells, trap bar, or farmers walk implements. I implement these two ways. Usually we do 1-3 sets with the use of wrist straps and heavy weights in order to actually load the traps. Then we take the wrist straps off and do more sets (with lighter weight) for the grip.
You can do the “strapless shrugs” right after the heavier shrugs or do the two different variations on two different days.
Either way, big traps and good grip are good for BJJ.
#8: Suitcase Deadlift
I started using these at the suggestion of Josh Bryant. An excellent tool for the grip, forearms, and the obliques.
Stand with the barbell to one side of you, a few inches away from the outside of your calf. Squat down and grab the barbell right in the center knurling and stand up with it. Keep a RIGID torso. Do not bend to either side or allow yourself to rotate.
You’ll be humbled at how light you have to go at first. Build your strength up with these with heavy sets of 5 reps per side.
You’ll be surprised at how much you feel it challenge your obliques, forearms, and grip strength.
#9: Z-Press
Another humbling movement if you have never done them.
Sit on the ground with legs straight out in front of you inside the power rack. Unrack the barbell or take it off a set of pins and press it overhead.
It’ll be all you can do to not fall over backward.
Getting stronger on the Z-Press builds tremendous raw pressing power, ab and hip flexor strength.
You can also do these with dumbbells.
#10: Isometric Hip Extension / Flexion
You need a GHD bench or 90 Degree back extension bench for these. Alternate between and isometrically held hip/back extension and an isometrically held sit up.
For the former, perform a back/hip extension until your body is parallel to the floor and shoulders are in line with your heels. Hold this position for 20-30 seconds. Start with no load and progress to holding heavier and heavier loads across your chest or behind your head.
Next, face the other direction and lower yourself as if doing a GHD sit up, but stop when torso is in line with legs and whole body is parallel to the floor. Pause and hold 20-30 seconds with or without weight.
2-3 sets each way is sufficient.
