BJJ Conditioning: Everything you need to know to be in shape for jiu jitsu

Brazilian Jiu Jitsu is one of the toughest things you can do that will consistently test you physically and mentally. BJJ conditioning is a worthwhile investment that comes with its own benefits. In this Combat Athlete Gear blog post, we will talk about BJJ specific conditioning and the benefits of improving your fitness for jiu jitsu.

Physical demands of BJJ

As mentioned before, BJJ is tough on your body and your mind. Pursuing perfection in the art of BJJ means that you’ll also have to be willing to put your body in tough spots that’ll test your stamina, flexibility, strength, explosiveness, and agility.

One of the reasons why BJJ is challenging is you’re constantly shifting between pulling and pushing movements. During a regular roll, your body is dealing with time under tension. There’s a good chance you’re also working muscle groups you don’t normally test in the weight room and in other sports. Here are some of the key physical demands of BJJ:

Cardiovascular endurance: BJJ is a high-intensity activity that requires a lot of stamina. Matches can last anywhere from a few minutes to 20 minutes or more, and require constant movement and high levels of physical exertion. You have to be able to maintain a constant workrate while staying focused.
Muscular endurance: BJJ requires a lot of muscular endurance, particularly in the core, legs, and arms. Practitioners need to be able to maintain their strength and power over extended periods of time.
Strength: BJJ requires a lot of strength, particularly in the upper body, core, and legs. Practitioners need to be able to use their strength to control their opponents and execute techniques effectively.
Flexibility: BJJ requires a lot of flexibility, particularly in the hips and back. Practitioners need to be able to perform a range of techniques that involve twisting, bending, and stretching.
Coordination and agility: BJJ requires a lot of coordination and agility, particularly when performing takedowns, sweeps, and submissions. Practitioners need to be able to move quickly and smoothly on the ground and in the air.
Balance and body awareness: BJJ requires a lot of balance and body awareness, particularly when grappling on the ground. Practitioners need to be able to control their body position and weight distribution to execute techniques effectively.

Jiu Jitsu movements and their corresponding muscle groups

Here’s a quick list of common Brazilian Jiu Jitsu movements and the muscle groups that are utilized in each movement. It’s important to be familiar with these movements so you can move more efficiently when you’re putting jiu jitsu to work for you.

Shrimps

Shrimping is a fundamental movement in Brazilian Jiu Jitsu that is used to create space between you and your opponent. It involves a lateral hip escape and can be used to escape from the bottom of a side control position, for example. The following muscle groups are used when performing the shrimp movement:

Core muscles: The core muscles are engaged throughout the shrimp movement, as they help stabilize the body and transfer force between the upper and lower body.
Glutes and hip muscles: The glutes and hip muscles are heavily involved in the lateral hip escape of the shrimp movement. These muscles are responsible for driving the hips up and away from the opponent.
Quadriceps and hamstring muscles: The quadriceps and hamstring muscles are used to push off the ground and generate the initial momentum for the shrimp movement.
Adductor muscles: The adductor muscles, located in the inner thigh, are used to bring the legs together and maintain a tight guard.
Calf muscles: The calf muscles are used to push off the ground and generate additional momentum during the shrimp movement.

Shrimping in BJJ is a full-body movement that requires a combination of strength, flexibility, and coordination. Regular practice of this movement can help improve overall physical fitness and performance in the gentle art.

Bridges

Bridging is another fundamental movement in Brazilian Jiu Jitsu that is used to create space between you and your opponent. It involves lifting the hips off the ground and pushing the body up and back. The following muscle groups are used when performing the bridge movement:

Glutes and hip muscles: The glutes and hip muscles are heavily involved in the bridge movement. These muscles are responsible for driving the hips up and away from the ground.
Hamstring muscles: The hamstring muscles are used to extend the hips and push the body up off the ground.
Core muscles: The core muscles are engaged throughout the bridge movement, as they help stabilize the body and transfer force between the upper and lower body.
Back muscles: The back muscles are also involved in the bridge movement, particularly the erector spinae muscles, which help extend the spine and lift the body off the ground.
Shoulder muscles: The shoulder muscles are used to help stabilize the upper body during the bridge movement and to support the weight of the body.

Overall, the bridge movement in BJJ is a full-body movement that requires a combination of strength, flexibility, and coordination. Regular practice of this movement can help improve overall physical fitness and performance in this effective combat sport/martial art.

Breakfalls

Breakfalling is an essential skill in Brazilian Jiu Jitsu used to protect oneself from being injured when thrown or taken down. It involves landing safely on the ground while minimizing the impact on the body. The following muscle groups are used when performing breakfalling in BJJ:

Core muscles: The core muscles are engaged during breakfalling to help stabilize the body and protect the spine.
Back muscles: The back muscles, including the erector spinae, help control the movement of the upper body during the fall and protect the spine.
Shoulder muscles: The shoulder muscles are used to help absorb the impact of the fall and protect the arms and shoulders.
Hip muscles: The hip muscles are involved in controlling the movement of the legs during the fall and helping to absorb the impact.
Leg muscles: The leg muscles are used to control the landing and absorb the impact of the fall.

Overall, breakfalling in BJJ requires the coordination of multiple muscle groups to execute the technique safely and effectively. Practicing breakfalling regularly can help improve overall physical fitness and prevent injuries when training in Brazilian Jiu Jitsu.

Grips

Gripping is an essential component of Brazilian Jiu Jitsu, as it enables practitioners to control their opponents and execute techniques. The following muscle groups are used when gripping in BJJ:

Forearm muscles: The muscles of the forearm, including the wrist flexors and extensors, are heavily involved in gripping in BJJ. These muscles help generate the force needed to hold onto an opponent’s gi or limb.
Hand muscles: The muscles of the hand, including the intrinsic muscles and finger flexors, are used to grip and control an opponent’s gi or limb.
Shoulder muscles: The shoulder muscles are used to help stabilize the upper body when gripping an opponent and to generate force when pulling or pushing.
Back muscles: The back muscles, including the latissimus dorsi and trapezius muscles, are involved in pulling and maintaining a strong grip on an opponent’s gi or limb.
Core muscles: The core muscles are engaged during gripping to help stabilize the body and transfer force between the upper and lower body.

Gripping in BJJ requires a combination of strength, endurance, and coordination from the muscles of the forearms, hands, shoulders, back, and core. Regular grip training can help improve grip strength and endurance, which can lead to better performance in Brazilian Jiu Jitsu.

Here’s the Combat Athlete Gear BJJ conditioning plan

Before beginning a conditioning plan, consult with your physician to ensure you’re able to begin training regularly. Combat Athlete Gear is not a medical/health company so consulting with a certified medical doctor will help you have the most success. BJJ conditioning is not easy and requires time, energy, and dedication. Here’s how to get started:

Assess your current state and set goals: Where are you really in terms of your skill level and physical conditioning? If you’re lacking in skill then set measurable goals that contribute to your success i.e. compete in 3 tournaments in 12 months, drill 50 single leg takedowns each week for 90 days. The same can be done with improving your strength and conditioning. You can set goals that help you have better mobility and even have greater anaerobic capacity.
Set up a consistent BJJ training regimen: Consistent training is a proven way to step up your BJJ game. Figure out a sustainable training regimen that works for you. For some, training 2x per week makes the most sense so do that if that’s what’s best for you and your needs.
Set up a consistent strength training regimen: Similar to your BJJ training regimen, it’s vital that you have a reliable strength training regimen. Gains are made through regular hard work. You don’t accidentally get stronger. Be sure to include exercises that involve compound movements such as squats and lat pull downs. BJJ involves multiple muscle groups working together so plan your strength training accordingly.
Determine your food goals/habits: Proper nutrition is necessary to fueling your mind and body. The right foods can help you feel energetic, prevent injuries, and speed up recovery from tough workouts. Stay hydrated and eat nutrient dense foods you genuinely enjoy.
Set a sustainable sleep schedule: Sleep is underrated! Some of the benefits of getting enough sleep include getting sick less often, lowering the risk of heart diseases, improved problem solving abilities, injury prevention, and better performance in the gym. You also are able to recover properly from training. Aim for 7-9 hours of sleep each night. If possible, work naps into your daily schedule as they will help you feel refreshed and mentally sharp when drilling and conditioning.
Include 2 accountability partners: We recommend working with one of your coaches and one of your training partners to help you stay on schedule. Accountability partners help you be more resilient since you’re not relying just on your on willpower. You’re utilizing the power of your community. Including a coach is a great option is your coach cares about your progress and understands what you need to do to improve your jiu jitsu skill set. Involving a training partner will help you feel encouraged and motivated to push through the tough training sessions.

Get in shape for Brazilian Jiu Jitsu starting today!

Now that you have a better idea of how to set goals and game plan Brazilian Jiu Jitsu conditioning success, start today! As you’ve learned from this blog post, Jiu Jitsu requires the use of different muscle groups. You need to be strong in all areas of your body to be the best grappler you can be and also prevent injuries.

Do you have any questions about how to get started? Let us know in the comments below!