As Jiu-Jitsu practitioners we are always looking for ways to gain that small edge over our opponents. Obviously, it is best to just train as much as you can, but sometimes we hit the limit. Maybe we are already hitting every class our schedule will allow and are looking for something else to help our Jiu-Jitsu. So what are we going to do to increase our BJJ ability? With many fads like CrossFit becoming very popular we have a wide array of options. Here are the top 3 options for supplementary workouts that will help your BJJ.
HIIT. Cardio – Put simply HIIT Cardio training is basically running sprints off and on. For instance you may walk 4mph for 30 sec and then sprint 9mph for 20 seconds. This pattern would continue more or less for as long as you would like. Usually it best to keep intense cardio to about a half hour in order to prevent muscle breakdown. The great thing about this is that it is basically free. All you need is the will to go out into the world and run (although I would advise running shoes).
Yoga.- Yoga is awesome for both flexibility and core strength. With many different types of yoga it is easy to find a niche you enjoy. However joining a yoga studio can be expensive depending on where it is located. You can buy dvds and do yoga in your own home, but it is always best to have someone there to correct form issues and teach you directly.
Compound Lifts– yes I felt it necessary to say that lifting can help your performance in BJJ. While it does not help your technique; lifting and getting stronger will help overall performance in most cases. I however want to stress that the exercises that help most are compound lifts like the squat, deadlift, bench press and overhead press. The reasoning is that in Jiu Jitsu we use explosiveness as a whole body movement much like the way compound lifts work. I am not advocating you substitute and BJJ time for lifting, but if added properly it can increase performance.
These are just a few of the great exercises that can help improve your BJJ performance. What else can help ? What have you done that has positively affected your Jiu Jitsu?