Long-time Brazilian Jiu-Jitsu practitioners know firsthand the importance of incorporating workout and training plans to support and enhance your BJJ practice. While regular BJJ training is essential, incorporating other forms of exercise can help you improve your overall fitness level, prevent injuries, and take your game to the next level.

Here are some of the top tips for developing an effective workout and training plan:

Prioritize Strenght Training
Strength training is a crucial component of any workout plan. Not only does it help to build muscle and improve your physical performance, but it can also help to prevent injuries. Aim to incorporate strength training exercises that focus on the muscles used in BJJ, such as your core, back, and legs. Exercises like deadlifts, squats, and bench press are great for building overall strength and can be tailored to suit your specific needs and goals.

Include Cardiovascular Exercise
Cardiovascular exercise is important for building endurance and stamina. BJJ can be a grueling sport, so it’s essential to have the cardiovascular fitness to sustain high-intensity training sessions. Running, cycling, and swimming are all great options for cardiovascular exercise. Aim to incorporate at least 30 minutes of cardiovascular exercise into your workout plan at least three times per week.

Practice Mobility and Flexibility
BJJ requires a high level of mobility and flexibility. Incorporating exercises to improve these areas is essential for preventing injuries and improving performance. Yoga and stretching routines can be helpful in improving mobility and flexibility, while foam rolling can help to alleviate muscle soreness and tightness.

Consider Cross-Training
Cross-training in other martial arts, such as wrestling or judo, can help you develop complementary skills and techniques that can be applied to your BJJ practice. Cross-training can also help to prevent boredom and burnout by providing a fresh challenge and perspective.

Rest and Recovery
Rest and recovery are essential for preventing injuries and improving performance. Make sure to incorporate rest days into your training plan and prioritize recovery practices such as foam rolling, stretching, and massage. Adequate sleep is also essential for recovery and overall health, so make sure to prioritize quality sleep.