The BJJ Performance Tip of the Week | #032

•Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, September 8th, 2023

This session comes straight from the 2-day per week version of BJJ Strong Program on BJJ Strong Online.

It’s broken down into 3 main elements.

1. The Warm-Up🔥: Designs to not only get you prepped for the work but to also squeeze in that extra bit of mobility.
2. The Work💪: This is the meat and potatoes of the session with the focus on Primary Movement followed by Secondary Movements and finally Accessory Movements (core, grip, carry, rotation).
3. The Cool-Down❄️: You can include your own cool-down session from the library of over 300 movement demos

Note: You can click on each of the exercises for a video tutorial on the movement!\

Day 1

🔥The Warm-Up

• T-Spine Smash 2-3 mins
• Superset x3 Rounds:
  • Squat and Reach - 60s
  • Shoulder Dislocates - 10-15 reps
  • Single Knee Drops - 10 reps each side

💪🏽The Work

Primary Movement

Trap Bar Deadlifts

• 5 Sets x 4-6 reps
• RPE 7-8
• 120s rest between sets

Secondary Movement

Dumbbell Floor Press

• 4 Sets x 4-6 reps
• RPE 7-8
• 90s rest between sets

Zercher Squats

• 4 Sets x 4-6 reps
• RPE 7-8
• 90s rest between sets

Accessory Movement

Superset x3 Rounds - 60s between each round

Hanging Leg Raises

• 10 Reps

Isometric Med Ball Squeeze

• 30s maximum effort

❄️The Cool-Down

Your choice of mobility follow-along. I recommend the 30-Day Jiujitsu Mobility Challenge.

Give this session a go and if you want to unlock your full Strength potential for BJJ click here to join BJJ Strong Online.