Circuit training is a great way for BJJ athletes to improve their conditioning. But what exercises do you use? How long should your rounds be?

Here is a good example of Jiu Jitsu specific circuits from Chad Wesley Smith of Juggernaut Training Systems.

Smith has helped Jiu Jitsu athletes such as Romulo Barral, Philipe De La Monica, Kayron Gracie and Fabiana Borges get in peak physical condition for competition.

Jiu Jitsu Conditioning Circuit Structure

Rounds 1 to 3: 10 minute round and each exercise is performed for 15 – 30 seconds

1. Band Resisted Sprints
2. Band Resisted Shuffle
3. Clap Push Ups
4. Dumbbell Rows
5. Back Peddles
6. Burpees
7. Kettlebell Swings
8. Dumbell Snatch

Round 4: 10 minute round and each exercise is performed set number of reps with sprints or animal movements in between.
1. Med Ball slams
2. Clap Push Ups
3. Russian Twists
4. Burpees
5. Toe Touches

October 28, 2015