8 Advanced Jiu Jitsu Workouts to Take Your Training to the Next Level

Jiu Jitsu is more than just a martial art; it is a comprehensive system of physical and mental conditioning. For practitioners who have surpassed the basics and are looking to push their boundaries, advanced workouts are essential. These workouts not only enhance your technique but also build the strength, endurance, and agility required to excel on the mat. Whether you prefer long sleeve rash guards for added protection or short sleeve rash guards for more freedom of movement, integrating these advanced exercises into your routine will elevate your Jiu Jitsu game.

1. Explosive Power Drills
Explosive power is critical in Jiu Jitsu, allowing for rapid and forceful movements that can catch your opponent off guard. Incorporating plyometric exercises into your routine will enhance your ability to generate quick bursts of power.

Exercises:

Box Jumps: Jump onto a sturdy box or platform, focusing on height and form. Perform 3 sets of 10 repetitions.
Clap Push-Ups: Perform a push-up and clap your hands together at the top of the movement. Aim for 3 sets of 8-10 repetitions.
Medicine Ball Slams: Slam a medicine ball onto the ground with maximum force. Complete 3 sets of 12-15 repetitions.
Tips:

Ensure proper warm-up to prevent injuries.
Focus on explosive speed rather than just completing the movements.
2. Functional Strength Training
Functional strength training mimics the movements you perform in Jiu Jitsu, enhancing muscle strength and coordination. This type of training is crucial for executing techniques more effectively.

Exercises:

Turkish Get-Ups: A full-body movement that builds stability and strength. Perform 3 sets of 5 repetitions per side.
Kettlebell Swings: Focus on hip thrusts and core engagement. Aim for 4 sets of 20 repetitions.
Farmer's Walk: Carry heavy weights in each hand and walk a specified distance. Complete 3 sets of 50 meters.
Tips:

Use a mix of light and heavy weights to target different muscle fibers.
Maintain proper form to avoid strain and injury.
3. Grip Strength Conditioning
Strong grips are vital for maintaining control over your opponent. Grip strength conditioning should be a staple in any advanced Jiu Jitsu workout regimen.

Exercises:

Dead Hangs: Hang from a pull-up bar for as long as possible. Perform 3 sets.
Rope Climbs: Climb a rope using just your hands. Complete 3-4 ascents.
Gi Pull-Ups: Perform pull-ups using a rolled-up gi or towel to simulate gripping an opponent's uniform. Aim for 3 sets of 8-10 repetitions.
Tips:

Incorporate grip exercises into your daily routine for gradual improvement.
Use chalk to improve grip and reduce slipping.
4. Cardiovascular Conditioning
High-intensity interval training (HIIT) is excellent for Jiu Jitsu practitioners, as it mimics the short bursts of intense effort followed by rest periods typical in matches.

Exercises:

Sprints: Sprint for 30 seconds followed by a 30-second rest. Perform 10 rounds.
Burpees: Do as many burpees as possible in 1 minute, then rest for 1 minute. Complete 5 rounds.
Rowing Machine: Row at maximum effort for 1 minute, followed by 1 minute of rest. Aim for 10 rounds.
Tips:

Maintain high intensity throughout each exercise.
Keep rest periods consistent to build endurance.
5. Flexibility and Mobility Workouts
Flexibility and mobility are essential for executing techniques smoothly and preventing injuries. Regular stretching and mobility exercises will enhance your range of motion.

Exercises:

Dynamic Stretching: Incorporate leg swings, arm circles, and torso twists before workouts.
Yoga: Attend a yoga class or follow a routine that focuses on flexibility and core strength.
Foam Rolling: Use a foam roller to release muscle tension and improve mobility.
Tips:

Stretch both before and after workouts to maintain flexibility.
Hold each stretch for at least 30 seconds to achieve maximum benefit.
6. Core Stability and Strength
A strong core is fundamental for balance, power, and technique execution in Jiu Jitsu. Focus on exercises that target the entire core, including the obliques and lower back.

Exercises:

Planks: Hold a plank position for as long as possible. Perform 3 sets.
Russian Twists: Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side. Complete 3 sets of 20 repetitions.
Leg Raises: Lie on your back and lift your legs to a 90-degree angle. Aim for 3 sets of 15 repetitions.
Tips:

Focus on maintaining proper form to engage the correct muscles.
Incorporate core exercises into every workout session.
7. Partner Drills and Live Sparring
Practicing with a partner is invaluable for applying techniques in real-time and improving reaction times. Live sparring sessions also provide a realistic simulation of match conditions.

Drills:

Guard Passing Drills: Work on passing your partner's guard with different techniques.
Submission Chains: Practice chaining multiple submission attempts together.
Positional Sparring: Focus on specific positions, such as side control or mount, and spar from those positions.
Tips:

Communicate with your partner to ensure both parties benefit from the drills.
Gradually increase the intensity of live sparring to match your skill level.
8. Mental Conditioning
Mental conditioning is often overlooked but is crucial for advanced Jiu Jitsu practitioners. Developing mental toughness and strategy can give you a significant edge in competition.

Techniques:

Visualization: Spend time visualizing successful techniques and matches.
Meditation: Practice meditation to improve focus and reduce stress.
Breathing Exercises: Use controlled breathing techniques to maintain calmness during high-pressure situations.
Tips:

Incorporate mental conditioning exercises into your daily routine.
Use positive affirmations to build confidence.
The Role of Rash Guards in Advanced Training
Whether you prefer long sleeve rash guards or short sleeve rash guards, choosing the right gear can significantly impact your training. Rash guards provide several benefits, including:

Protection: They protect your skin from abrasions and mat burns.
Hygiene: Rash guards reduce the risk of skin infections by wicking away sweat.
Comfort: They offer a comfortable fit that allows for a full range of motion.
When selecting a rash guard, consider factors such as material, fit, and durability. High-quality rash guards can enhance your training experience by providing the necessary support and protection.

Conclusion
Advanced jiu jitsu workouts are designed to push your limits and refine your skills. By incorporating explosive power drills, functional strength training, grip strength conditioning, cardiovascular conditioning, flexibility and mobility workouts, core stability exercises, partner drills, and mental conditioning into your routine, you can elevate your performance to new heights. Whether you opt for long sleeve rash guards for added protection or short sleeve rash guards for greater freedom of movement, ensure your gear supports your training needs. Embrace these advanced workouts and watch your Jiu Jitsu game transform.