If you are a BJJ practitioner, and probably want to improve your Jiu-Jitsu game to another level.
Grappling is an important and a huge part of MMA. These days learning grappling is what everyone should consider. The topmost position is the competition is often perceived by judges, based on who has the better ability for controlling the fight. Its effectiveness in Brazilian Jiu-Jitsu made many BJJ students think about this combat sport differently.
Grappling in Brazilian Jiu-Jitsu
Undoubtedly, BJJ is the most effective and efficient grappling art. Though it shares many similarities with the other styles of grappling games. But compared to finishing a BJJ practitioner can give those combat sports in nothing. A versatile BJJ has a higher probability of dominating the fights he gets into. In jiu-jitsu, there are uncountable submissions, sweeps, & reversals in both Gi and No-Gi BJJ games. Another thing that distinguishes BJJ grappling from others is its fighter’s ability to finish and controlling the fight.
A guard is the classic Jiu-Jitsu position that is opposite to conventional BJJ fighting. The person at the bottom is assumed to lose the competition. But actually, there are more types of submissions & attacks by that position than any other. The ability to end the fight from a traditionally disadvantageous position makes a true king of Jiu-Jitsu grappling arts. Here are a few workouts that you can perform to improve your grappling art.
Active Stretching and Passive Stretching
These techniques consist of exercises in which you actively move your body joints by practicing a wide range of motions. This technique can be practiced as an effective BJJ warm-up that improves strength & conditioning while gaming up your grappling art. Active stretching can also be incorporated in standalone mobility training. A Lot of Jiu-Jitsu warm-ups like bridges & shrimping come under its umbrella.
However, in passive stretching, you get to move the joints for ending the range of their flexibility & hold the same position with mild discomfort for up to 20 seconds or more. It may require some external assistance like using Jiu-Jitsu for stretching your hamstrings. They should be performed at the end of your training sessions.
This exercise is more like a tailor of a BJJ game. It imitates often used BJJ movements. And very initial movements that beginners usually get to learn. It is also used in many of the BJJ sweeps & leg chokes. Practitioners who better develop the hip muscles have an apparent advantage over those players who lack. You may not believe it but these workouts are a difference-maker when it narrows to ending the game in position. This workout is better done with the support of a bench known as a hip thruster. but can be done easily with the help of a regular workout bench. After getting into your BJJ no-Gi shorts. Start this workout by sitting on the floor having your back held straight against the exercise bench.
Your glutes should be on the ground & the feet opened shoulder-distance apart. Then bring both of your feet inwards till they come closer enough to your glutes that they are about to touch. If you are new to this exercise, just feel free in spreading the arms out on a bench for additional stability. Then push the glutes by the floor by using your hips. Ensure to get a full extension in each rep then slowly go back to the position from where you started. Once your body adapts to it try using barbells, dumbbells, and resistance bands for adding challenge.
Modified Lunges for Grapplers
Strong and strengthened legs give you a lot of advantages in your BJJ game. It allows you to push your opponent easily and work back on your feet. Also makes the execution of other techniques easier while you are driving the opponent towards the floor. It is a must for BJJ practitioners to perform leg exercises. Performing modified lunges is one of the most effective ways of improving your grappling.
They are like regular lunges, but your feet are positioned differently. They adjust like you are about to perform a takedown. Doing it strengthens your glutes and makes them do all the work. Start performing this workout like you are doing a reverse lunge position. Then move your torso in a way that the shoulder line & chest move closer to the knee. Make sure you keep the back straight & the face at an angle of 45-degree off the ground. Do the lunge by keeping the heel on the ground