The 6 best bjj exercises

[@calid_greko]

Hey Jedi I like the workout routine, when I was in the military we did 60 120s, which is you sprint for 60 seconds then jog for 2 minutes. Once your cardio is better and you really don’t get tired from the 60 120s change it to 120 60s

[@mangravy2000]

I don't understand how your cardio can get better where you can switch from 60 120 to 120 60's? If the imaginary bear or lion is chasing you 60 seconds is 60 seconds, you're leaving everything on the field. As your cardio gets better you'll cover more distance but the 60 seconds should never change. If you're able to change to 120 you're pacing yourself and not doing HIIT correctly.

[@v1adeemir]

Squat for overall strength, deadlift (throw in some Romanian dl), bench, any kind of pull really (seated rows, barbell rows, pendlay, pullups, etc) and hip thrusts. No need for any cardio, that's what rolling is for. Apart from that, working on balance and flexibility, grip strength (farmer's walk) and explosiveness with kettlebells (mostly swings and some lunges).

[@robcubed9557]

I'd throw in the overhead press along with your selection, just to make sure that the shoulders are balanced out. I've also found the farmers walk for grip is redundant since grip can be trained with all of the pulling exercises.

[@ThatGuy-sk7lm]

Thanks for the video been looking for videos like these. Especially when you break down what you are doing in your rolls.

[@LaneHagen]

There was a study done involving the russian weightlifting team in the 80s and they substituted the squat with weighted step ups. All the participants hit all time personal records and back injuries went done. They could be a nice alternative for you as leg press is very limited in terms of rom. Thanks for the video Jedi and keep rolling🤙💪

[@jedidoesjiujitsu3177]

Thanks for the heads up!

[@godismysavior6428]

Are squats bad for you then?

[@turkbilgin6104]

@@jedidoesjiujitsu3177 Hey Jedi how many sets should we do high intensity cardio

[@Dadaadad268]

I like Bulgarian split squats. Absolute killer and no back strain

[@LaneHagen]

@@godismysavior6428 not for most people. Everyone's ROM is different though and need to work within their capabilities.

[@christopherqueen3194]

Great stuff. You made a lot of really good points. Thanks.

[@jedidoesjiujitsu3177]

Thanks dad. Appreciate the luv

[@pelotopolus]

@@jedidoesjiujitsu3177 do you have some advice for smaller person because everyone at my gym is way heavier than me and every time they try to crush me ? I'm 5'1 foot and 118 pounds by the way I'm blue belt,thanks

[@alltinom1]

Jedi, I'd add Squads and push ups and the always forgotten forearm exercises, the grip saves the roll :)

[@alexanderbazhanov1806]

and pull ups!

[@33iknow]

Dead Lift! It changed my game tremendously. I did everything else you suggested before and then I added Dead Lifts to my routine and got my Purple Belt! Well, I trained consistently and destroyed some Blue Belts in my last Tourney as a Blue belt too. Soooo Dead Lifts helped....

[@zacharywhite3570]

Bro your awesome! If you keep making content like this, soon you’ll be famous

[@jedidoesjiujitsu3177]

Thanks fam!!

[@youjitsuhoneybadgers8322]

Imo you should do all the big compound movements (squat, deadlift, bench press, pull up and oh press), add some kettlebell swings and yoga, for the ideal work out routine for jiu jitsu. As jiu jitsu is a combination of strength, flexibility and explosiveness. Additional excersizes like rows (especially single arm rows) and lunges can be added. During the lock down ive been using bands and kettlebells more, since my access to a barbell is limited.

[@tylerdaugherty6496]

I just did my first competition. I was the nail to say the least, but this is exactly what I needed!

[@jedidoesjiujitsu3177]

Glad to hear you’re pushing yourself. Keep it up!

[@WHITEBELT44]

The first one made me laugh… “the best exercise for jiu jitsu…. Do jiu jitsu”😂

[@HolyMith]

Jedi, You should do unassisted deadlifts at a much reduced weight as part of your exercise. Assisted can let you go to higher weights and build strength without risking a back injury, but a small amount of free deadlifting can actually strengthen weakened muscles/tendons/aponeuroses (especially the smaller deep muscles like the erector spinae) and can reduce your back problems. Same goes for squats. Even some bodyweight or weight belt squats can help buld your back up. Great video and keep after it my dude.

[@Ch3fferVonSous]

Thanks for the video. I'm just starting bjj & this is just what I was looking for. Thx again

[@arng111]

I know it sounds counterintuitive, but deadlifts can actually fix lower back issues

[@ProtomanZ]

As a person with lower back issues caused by deadlifts and exacerbated by doing them years later I strongly disagree. What has helped me a lot has been doing squats and core work. A better option if you insist on doing that type of motion is hanging or power cleans. A lot of high level athletes prefer those over traditional deadlifts.

[@leo0367]

@@ProtomanZ Maybe you did them wrong or too often and too heavy. Deadlifts can be really good for you lower back but you have to be really careful with them.

[@JohnDoe-rs4fl]

Agreed. Deadlifts are beneficial when incorporated well. Balanced out with RDL, SDL, and reverse hypers. Keep the intensity/volume low for the first few months and don't chase big numbers.

[@jaemeymatherly7598]

I'm with Patrick so long as you build the abdominal pressure before lifting. No abdominal pressure in a deadlift means reinjury

[@EthanNoble]

I use the trap bar. Was taught by a physical therapist they’ve been magical

[@TDR85]

Cleans are a game changer as well.

[@chrisj1909]

I find pistol squats to be pretty neat too, works balance, full range of movement and ofc strength

[@jedidoesjiujitsu3177]

Also helps with stabilizing to

[@chrisj1909]

@@jedidoesjiujitsu3177 ya dude

[@skriptico]

Lovely one, i like your "way"... Subscribed! :)

[@aquillassongbird3351]

I can I look at things from a comprehensive standpoint In regards to Jiu-jitsu which is the next discipline I am embarking on. Currently, I am doing specific calisthenics I guess you can say as a pre- bjj training 7 exercises as well as stretching. What I am doing as follows: 1.hindu squats 1xreps 2. Dips ( on dip bars here at home) 1×reps 3. Inverted rows ( w/ Dips bars here at home) 1x reps 4. Push ups ( on top of dip bars w/ feet on top of a stability bar. Feet in push up position. Full bodyweight on top of bars and ball. No compromise of weight using the ball. I call the push ups G.I. Janes after demi Moore doing chair push ups in the movie lol).- 1xreps 5. Cross guard crunches- 1xreps 6. Kimura sit ups- 1x reps 7. Reverse hyperextensions ( on ball. Focus: legs and feet in position as if taking someone's back)-1x reps I do these exercises in a giant set fashion. Progressing In reps. I look at this conditioning as phase 1. I do this 5 days a week ( mon.-fri.). Saturday I do a push up workout on the dip bars with the ball. I focus on time under tension and a deep stretch. Currently I do 50 down ( increments of 10. 50, 40,30,20, and 10. The final 1 I do full range of motion and contracting the core and body. I will upgrade this to a 300 workout doing 50 to 10 then 10 to 50 with the final 10 doing full range of motion). As far as phase 2, I will be adding a cardio element. The cardio will be specific.. I personally think one needs cardio, functionality, flexibility, and a very strong core for Jiu-jitsu. I do think one should be in some sort of good shape before even starting training. I look at Jiu-jitsu like boxing. You can't just play Jiu-jitsu. This broad spectrum discipline to me will be life changing for anyone who genuinely trains for the journey. I am an older gentleman, but I am very functional for my age and size . I have rolled a few times and loved it. Also, I discovered that I am very comfortable on my back and I am calm under pressure when being in an uncomfortable grappled position. I am on a visionquest with grappling. I already competed in a style of wrestling and now my next journey is ground fighting. Haven't decided whether I am going to compete, but my Jiu-jitsu journey will be broad from Brazilian to Japanese. I enjoy your videos. Peace ✌

[@kromeknifemind]

Sound advice. Good luck on your journey. Stay Lethal!

[@aquillassongbird3351]

@@kromeknifemind thank you. I just wish covid wasn't an issue. It's causing a huge damper on training.

[@bigvince779]

you re very good guy ,i love your channel and advices bro!

[@jedidoesjiujitsu3177]

Thanks 🙏🏽

[@DavidofSteele]

Thank you man. Great advice

[@christopherneal5971]

Good video. Glad I’ve already been doing most of these for over a year. I’m a week into my bjj journey and I think the high intensity cardio sprinting will really help me from gassing out. 🤘🏼

[@p4tchy476]

Just wanna say I’m really enjoying your videos. Very straight forward and very well put together. Very very easy to understand. I came across your video a day ago and now I’ve binged watched everything twice. Your videos are awesome. Could you do a video on your take downs? Thank you! Also I enjoy watching your matches. It’s motivating.

[@kawaichan6780]

Jedi i love you’re vids keep up the great work 2 stripe brown belt 🇺🇸

[@keithbrindle8953]

Thanks Jedi, great content.

[@MakeItRain420ify]

Sweet live rolling #1

[@NMIBUBBLE]

Do you talk about your diet at all or could you do a video of what you like to eat? Thanks great videos as always.

[@breeze5719]

He eats hamburgers. LOL

[@rickyalvarez4682]

Full.of respect dude

[@kipallen4191]

Great video

[@caitd5677]

I love your videos

[@jordanyoung3060]

Have u made a video about any injuries u have had because of bjj? Either big or just common issues.? Could be interesting

[@MrStrongBro]

Shout out to that Firas Zahabi reference. The bleep test is also another fun way of high intensity cardio.

[@jordanlyon7059]

Can you do one for best stretches for gaining proper flexibility for Jui Jitsu without injury?

[@clinicallydepressedcat3497]

thanks man, gonna try these

[@Jojo3435-p4m]

Not saying you should do this u less you wanna, but I came into bjj as a xc and marathon runner and it definitely gives you endurance, speed, and strength to go many many sparring rounds as hard as possible with little to no effort.

[@TheChibiPlaya]

Jedi “dividends” jujitsu

[@samuelqueen7608]

love the video. very helpfull

[@jedidoesjiujitsu3177]

Thank you for the feedback

[@crustypie101]

what do you think about swimming for endurance?

[@chrisbiancanello5851]

Hey man quick question would you recommend these work outs besides the second one every day for a full body workout routine? Should it be spaced out where I work legs one day back the next etc?

[@rightyouareken7587]

Surprised pull-ups wasn’t on the list for grip strength and pulling power. Do you think it translates well to jiu jitsu?

[@fastfredyb506]

Awesome 👌

[@MrGamGamer]

I did not expect jedi to deadlift in the smith machine

[@masobeso]

Planet fitness

[@nvydmusic8128]

Hey jedi do you know if the baseball bat choke is legal in under 18 tournaments? Thx for the exercises too btw they were super helpful.

[@jedidoesjiujitsu3177]

It depends on the tournament

[@nvydmusic8128]

Alright thanks

[@iamdustinharraway]

Good stuff man

[@jedidoesjiujitsu3177]

Thanks homie

[@danflanagan9536]

how about stretching/flexibility exercises?

[@crossfitbilly]

I like watching your videos Jedi but I have to disagree with pretty much the entire video with the exception of live rolling. High intensity cardio gets a half point as well. If you said, high intensity cardio and followed it up with an explanation like, one minute of sprinting followed immediately with 20 kettlebell swings and repeat that five times, I would have liked two items on your list. Jumping rope, especially if you take a deep dive into all of the different ways that you can use a jump rope, is way more effective in building coordination, speed, timing agility and stamina than the items on your list and should be in your gym bag-of-tricks. I would also add squat cleans for similar reasons. The last one I would add is hitting the heavy bag with light gloves. Hitting the heavy bag for five rounds of three minutes each does the trick, I promise. I am in my fifties and I train jiu jitsu between 4 and six hours a week. I supplement my training with all kinds of supplemental exercises like the ones I just listed. I find that my fitness level is the reason that I can still train as hard as I do at my age. Keep up the good work, I like watching your live roll videos a lot. I hope to train with you at some point in the future.

[@alix-mb1xm]

this guy looks like the bad guy in doctor sleep

[@DUSTINKENNEDY383]

Good stuff

[@jedidoesjiujitsu3177]

Thanks

[@flampard30]

How you deal with yours hairs lenght during training?

[@itsyaboialex_2494]

cut it

[@MrGhostface85]

Hey Jedi, what’s going on? Haven’t seen a video in a long time. You ok?

[@henriqueblackops]

Music at the end?

[@C0d0ps]

Personally I like training inside of thighs to have a harder guard; if they try to push it open

[@patgrogg4586]

Aye when are we gonna roll never got a message back ? Gracie gym in Harrisburg NC. I'll show you how I train when it comes to weight training and bjj . I promise it won't be a waste of time 💯

[@turkbilgin6104]

Guys how many sets should we do high intensity cardio.

[@Spiky989]

Your hair is cool

[@paulfitzgerald947]

LIVE ROLLING AMEN OSSss

[@davidinawe791]

Music is too loud imo

[@terrenord1222]

heavy clubs and kettlebells

[@GattoriSancho]

I like this girly boy He is pretty badass.

[@yup9832]

❤️❤️❤️❤️

[@lordglyn]

Mate… work on your weakness (Back) don’t avoid it. “Do nothing; nothing will happen”

[@citizen762]

Just a side note. I stopped doing squats for the same reason Jedi said but recently after returning to squats, I found that on the first day my flutes and Hans were smashed and I had the doms the next day. They are definitely two different exercises. I will not be avoiding squats from now on.

[@rubencruz0106]

visit chewy from chewjitsu

[@redshot1015]

so fucking sick of my cardio issues... doing bjj almost year now joe blows offstreet hang with me sometimes ... sigh annoying...

[@kalenberreman8252]

Don't ever deadlift in one of those goofy machines. Doing deadlifts and making yourself significantly stronger can make your back more resistant to injury. Not something you need to do multiple times a week, and you don't need to redline it and push injury, but developing greater absolute strength is a good idea for any combat sport that involves grappling.

[@kalenberreman8252]

Squat instead of doing leg presses. Stay away from these machines, folks.

[@jaxski2033]

why dont u were a gi

[@michaelegan1056]

Deadlifting in a smith machine LMAO!!!!!!! fail bro

[@michaelegan1056]

and leg press over squat? get the hell out of here

[@averroes331]

Stop the background music. It’s useless and it’s a headache

[@starydwumas7481]

I was watching you interested. Then I saw planet fitness colors... Then I saw deadlifts on Smith machine and I lost all respect... Throw it away.