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10 Minute Jiu-Jitsu Workout With Kettlebells

10 Minute Jiu-Jitsu Workout With Kettlebells


10 Minute Kettlebell & Bodyweight Workout for BJJ

If you want to improve your conditioning for BJJ but do not want to spend hours a today working on your cardio, then perhaps it is time for you to explore the world of kettle bell exercises. A ten minute kettle bell exercises will work wonders for your BJJ game. You build muscle and improve your strength and stamina while maximizing your effort. My mimicking the typical length of a BJJ match with your kettlebell workout you can develop the kind of strength and endurance needed to survive a challenging grappling match.

Kettlebells are the perfect tool to use to improve your strength for Jiu Jitsu and all grappling arts.


In the video below we will take a look at a 10 minute kettlebell and body weight workout for Brazilian Jiu Jitsu. This workout incorporates 10 kettlebell swings, and 10 sit throughs performed every minute for 10 minutes. Check out the video below and then we will discuss the workout.

As you can see, this workout is designed to condense the work period while improving the density of repetitions in that work period. The two concepts behind this work out are density and “EMOM” a concept from cross fit which stands for “Every minute on the minute.” This format makes it very easy for you to progress through the workout. If you can’t handle ten minutes at first feel free to work at 8 minutes or even 6 minutes if that is too much. The swing variations in this exercise are up to you. You can use a single handed or double handed swing. If ten minutes is too easy then up your time to 12 or 14 minutes. Ultimately the amount of time is up to you, just as long as you retain a new repetition every minute on the minute. This is a great training exercise to improve your over all stamina when practicing BJJ.

Kettlebells have been a staple of championship fighter workouts for hundreds of years. Learn from elite strength and conditioning coach Mike Perry as he helps you prepare your body in this comprehensive fitness guide to gaining strength, mobility and confidence in your Jiu Jitsu Strength and Control. Mike Perry is bringing his decade of professional experience to you with the only strength building set you’ll ever need again



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