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Become a Submission Machine With This BJJ Based Body Weight Workout

Author: Steven Krebs
Date Posted: October 27, 2008

Brazilian Jiu-Jitsu has become one of the most popular sects of martial arts due to the emergence of mixed martial arts into main stream American culture. Brazilian Jiu-Jitsu is a martial arts form based on teaching a smaller person how to subdue a much larger opponent. BJJ conditioning is similar to wrestling, judo, and other grappling based martial arts. It takes skill, strength, and endurance to be a successful BJJ practitioner. For conditioning purposes we will be using the Tabata Protocol.

The Tabata Protocol was developed by a Japanese Scientist to help condition speed skaters. This protocol has become very popular, and has been proven useful in fat loss, and conditioning athletes. The basis for this protocol is 20 seconds of intense work followed by 10 seconds of rest. This will be repeated eight times to complete one cycle.

NEXT LEVEL BJJ TABATA WORKOUT:

Shrimp drill x 20 seconds
rest x 10 seconds

Push Up x 20 seconds
rest x 10 seconds

Pull Up x 20 seconds
rest x 10 seconds

Burpee x 20 seconds
rest x 10 seconds

Triangle Drill x 20 seconds
rest x 10 seconds

Push Up x 20 seconds
rest x 10 seconds

Pull Up x 20 seconds
rest x 10 seconds

Burpee x 20 seconds
rest x 10 seconds

FINSHED!

Base this workout on your current fitness level and your BJJ level. If you are a beginner in both aspects then try to go through this workout once, three times a week. Intermediate go through the cycle two times with a 3-4 minute rest in between cycles. For advanced, try to complete 3 full cycles with 3 minutes between each.

The key to any training program is consistency. Perform this BJJ conditioning workout for 4-6 weeks, 3 times a week. After that time frame you should look to change up the exercises due to adaptation of the human body. Good Luck, and have fun with it. You will be a BJJ submission machine in no time! Obviously you will have to train BJJ to improve those submission skills!

About The Author

Steven Krebs, founder and president of Next Level Athletic Performance and Personal Training, is a certified fitness professional who has gained a reputation as a fitness expert by providing consistent results. To see Steve's expanding network of information, and fitness expertise go to http://www.nxtleveltraining.com .

For more tips on fitness go to http://www.stevekrebs.blogspot.com .

Article Source: JKD Street Combat - online collection of Exercise articles.

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