Well rounded BJJ/grappling workout

[Heavyfrost]

Hey all

I started brazilian Jiu Jitsu(sp?) a couple weeks ago, Ive had 8 classes.

Im looking for a well rounded bodyweight routine to increase endurance, grip strength, legs and core strength and stability. IM looking to cut some weight I started at 200 lbs (im 5'9") ive already lost 10 lbs and its stayed off. Id like to get down to 170 or 180. but im not in a hurry maybe a year when I plan on competing.

Ive been expierimenting with some routines I found on the web and from books and zines.

Heres what Ive been doing recently: tell me what you think

from ross.boxing

1.) Gi-Pull ups (my gi top over t\pull up bar) x 5
2.) Medicine ball slams X 10 or squat thrusts to wall and push off
3.) Burpees w/pushup X 15
4.) Jumping jacks x 20

rest 45 sec in between circuts do until 20 minutes is reached at max intensity.

then after a 5 min rest I do this or a a variation

1.) 5 min on old stair master ( I found it in my barn)
2.) 3 min punching or kicking techniques on heay bag (technique focus)
3.) 7 min on stair master
4.) 3 min power punches on bag (focus power)
5.) 10 min on stair master
6.) punch/kick all out for 30sec-1min

yoga/stretch

I did it yesterday and today im very sore so I guess thats a good indication.

I also do planks, medicine ball push ups, hindu pushups, hindu squats, hanging body crunches w/ finger tips on a ledge, pull ups and rope climbs.

I try to get to the pool for cardio since running kills my knees.

any comments, critiques or suggestions would be great. Im always looking to improve.

[Moonduck]

Looks solid. I especially liked "1.) Gi-Pull ups (my gi top over t\pull up bar)" That is about as sport specific a movement as I can think of without actually having a partner. I wish I would've thought of that back when I used to roll. Solid!

For cardio, I would work on HIIT stuff if you want to increase it. Frankly, your best cardio work is going to be just getting on the mat and rolling with somebody. It is really tough to imitate that sort of energy systems stress with normal cardio. That said, check out Ross Enamait's site and see what he does for cardio. He produces some excellently well-conditioned boxers, and a lot of what he does is applicable to grappling insofar as conditioning goes.

[cheesedog]

Nice workout. Ross's workouts are fantastic, he really knows his stuff.

[Heavyfrost]

@Moonduck Yes the gi pull ups are awsome, at first I could barely do it now im doing 5 reps X 3 sets.

I also started rope climbing another great grip workout.

Ive incorparated this into my daily warmup http://www.youtube.com/watch?v=HDG8HacqGx4

Im at a basic level with this so im building up.

@ cheesedog yeah I found his site through subfighter.

Im doing his magic 50 workout also http://www.rosstraining.com/articles/themagic50.html

Im in my 30's and used to work as an electrician in the arctic (10 years)
so i have alot of wear and tear on my body, I also snowboard and I used to skate a bunch. I swear the street ramp days of the 80's w/ the flat landings did so much damage to my lower back.

Since training my lower back actually feels better but my left knee is holding me back. I get totally owned in BJJ but i plan on doing it for the rest of my life if my body will hold up.

Ill let you guys know if this regiment improves my grappling.

thanks for posting.

[KBKris]

I also starte BJJ about six months ago. I'm 32 and a little out of shape in the midsection if you know what I mean. I like the first posters workout, but I have say that incorporating Kettlebells into my conditioning has helped tremendously. But, those other exercises seem excellent. I will give them a shot as well.