Jiu Jitsu is a martial art that not only sharpens your mind but also enhances your physical fitness. Known for its emphasis on ground fighting and submission holds, Jiu Jitsu provides a comprehensive workout that can transform your body and improve your overall health. Whether you’re wearing long sleeve rash guards or short sleeve rash guards, the following jiu jitsu workouts are perfect for beginners looking to get started in this incredible discipline.
1. Warm-Up and Mobility Drills
Before diving into the more intense parts of Jiu Jitsu, it’s crucial to properly warm up and enhance your mobility. This preparation helps prevent injuries and improves performance.
Dynamic Stretching
Dynamic stretching involves active movements that take your muscles and joints through their full range of motion. Key stretches include arm circles, leg swings, and hip rotations. These exercises prepare your body for the dynamic movements of Jiu Jitsu.
Joint Rotations
Focusing on the wrists, ankles, knees, and shoulders, joint rotations ensure that these crucial areas are flexible and ready for action. Perform slow, controlled rotations to maximize the effectiveness of this drill.
Shrimping
Shrimping is a fundamental movement in Jiu Jitsu that helps you create space between you and your opponent. Lie on your back, push off with one foot, and shift your hips backward. This motion mimics escaping from under an opponent and is essential for defensive maneuvers.
2. Core Conditioning
A strong core is vital for Jiu Jitsu practitioners, as it provides the necessary stability and power for various techniques.
Planks
Planks are an excellent exercise for building core strength. Begin with a traditional forearm plank, ensuring your body forms a straight line from head to heels. Hold this position for 30-60 seconds, gradually increasing the duration as your strength improves.
Russian Twists
Sit on the ground with your knees bent and feet flat. Lean back slightly while keeping your back straight, and twist your torso from side to side, touching the ground on each side. This exercise targets your obliques and enhances rotational strength.
Leg Raises
Lie on your back with your legs straight. Lift your legs until they form a 90-degree angle with your torso, then slowly lower them back down without letting them touch the ground. This move engages the lower abdominal muscles and improves overall core stability.
3. Bodyweight Strength Training
Building functional strength is essential for executing techniques effectively in Jiu Jitsu. Bodyweight exercises are particularly beneficial as they mimic the natural movements used in the sport.
Push-Ups
Push-ups are a classic exercise that builds upper body strength. Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up. Aim for multiple sets of 10-15 repetitions.
Pull-Ups
Pull-ups strengthen the back, shoulders, and arms. If you’re new to this exercise, use an assisted pull-up machine or resistance bands for support. Perform 3 sets of as many reps as possible.
Squats
Squats develop leg and hip strength, which are crucial for executing takedowns and maintaining balance. Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then return to the starting position. Aim for 3 sets of 15-20 repetitions.
4. Cardiovascular Conditioning
Cardiovascular endurance is critical in Jiu Jitsu, allowing you to sustain high-intensity efforts throughout training and competition.
Jump Rope
Jumping rope is an excellent cardiovascular exercise that also improves coordination and footwork. Start with 2-3 minutes of continuous jumping, gradually increasing the duration as your endurance improves.
Burpees
Burpees are a full-body exercise that elevates your heart rate quickly. Begin in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank position, return to the squat position, and jump up. Perform 3 sets of 10-15 repetitions.
Sprint Intervals
Sprint intervals enhance your anaerobic endurance. Find a suitable space, sprint at full speed for 20-30 seconds, then walk or jog for 1-2 minutes to recover. Repeat for 10-15 minutes.
5. Technique Drills
Technique drills are the heart of Jiu Jitsu training, helping you develop precision and efficiency in your movements.
Solo Drills
Practicing solo drills, such as hip escapes, bridges, and technical stand-ups, allows you to refine your movements without a partner. These drills are foundational for both offensive and defensive maneuvers.
Partner Drills
Working with a partner, you can practice specific techniques like guard passes, sweeps, and submissions. Focus on slow, controlled movements to build muscle memory and understand the mechanics of each technique.
Positional Sparring
Positional sparring involves starting in a specific position and working to achieve a goal, such as escaping from side control or securing a mount. This type of sparring helps you apply techniques in a realistic scenario and improves your situational awareness.
6. Flexibility Training
Flexibility is crucial in Jiu Jitsu, allowing you to execute techniques more effectively and reducing the risk of injury.
Static Stretching
Incorporate static stretching into your routine, holding each stretch for 20-30 seconds. Focus on the hips, hamstrings, shoulders, and back. Key stretches include the butterfly stretch, seated forward fold, and shoulder stretch.
Yoga
Yoga complements Jiu Jitsu by enhancing flexibility, balance, and mental focus. Poses like the downward dog, pigeon pose, and cobra pose are particularly beneficial for Jiu Jitsu practitioners. Consider adding a yoga session to your weekly training routine.
7. Strength and Conditioning Circuits
Circuit training combines strength and cardiovascular exercises, providing a comprehensive workout that builds endurance and power.
Kettlebell Swings
Kettlebell swings develop explosive hip power and cardiovascular endurance. Swing the kettlebell between your legs and up to shoulder height, using your hips to generate the momentum. Perform 3 sets of 15-20 swings.
Medicine Ball Slams
Medicine ball slams enhance full-body power and coordination. Lift the medicine ball overhead, then slam it down to the ground as hard as possible. Repeat for 3 sets of 10-15 slams.
TRX Rows
TRX rows target the back, shoulders, and arms while engaging the core. Adjust the TRX straps to a suitable height, lean back, and pull your body up towards the handles. Perform 3 sets of 10-12 repetitions.
8. Breathing Exercises
Proper breathing techniques are essential for maintaining endurance and managing stress during training and competition.
Diaphragmatic Breathing
Also known as belly breathing, this technique helps you maximize oxygen intake and calm your nervous system. Lie on your back with one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise, then exhale through your mouth. Practice for 5-10 minutes daily.
Box Breathing
Box breathing is a structured method that helps control your breathing and reduce anxiety. Inhale for a count of four, hold your breath for four counts, exhale for four counts, and hold again for four counts. Repeat for several cycles.
9. Mental Conditioning
Mental toughness and focus are just as important as physical fitness in Jiu Jitsu. Incorporating mental conditioning techniques can enhance your performance and resilience.
Visualization
Visualization involves mentally rehearsing techniques and scenarios. Spend a few minutes each day visualizing yourself performing techniques flawlessly and overcoming challenges. This practice helps build confidence and prepares you for real-life situations.
Meditation
Meditation enhances focus and reduces stress. Set aside 5-10 minutes daily to sit quietly, focus on your breath, and clear your mind of distractions. This practice improves your ability to stay calm and centered during training and competition.
Goal Setting
Setting clear, achievable goals provides motivation and direction in your Jiu Jitsu journey. Establish short-term goals, such as mastering a specific technique, and long-term goals, like earning a new belt rank. Regularly review and adjust your goals to stay on track.
Choosing the Right Gear
Selecting the appropriate gear is essential for maximizing comfort and performance during Jiu Jitsu workouts. Rash guards, in particular, play a significant role in your training experience.
Long Sleeve Rash Guards
Long sleeve rash guards provide full coverage, protecting your skin from mat burns and reducing the risk of infections. They are ideal for colder training environments and offer additional compression, which can enhance muscle recovery.
Short Sleeve Rash Guards
Short sleeve rash guards are perfect for warmer conditions, offering greater breathability while still providing protection against mat burns. They allow for more freedom of movement in the shoulders and arms, making them a popular choice among practitioners.
When choosing rash guards, look for high-quality materials that offer moisture-wicking properties and durability. Properly fitted rash guards enhance your training experience by keeping you comfortable and focused.
Conclusion
Starting your Jiu Jitsu journey can be both exciting and challenging. By incorporating these nine essential workouts into your routine, you’ll develop the strength, endurance, flexibility, and mental toughness needed to excel in this martial art. Remember to choose the right gear, such as long sleeve rash guards or short sleeve rash guards, to enhance your training experience.
Whether you’re practicing solo drills, engaging in partner drills, or focusing on mental conditioning, consistency is key. Stay committed to your training, and over time, you’ll see significant improvements in your skills and overall fitness. Embrace the journey, enjoy the process, and watch as Jiu Jitsu transforms your body and mind.
