Category: exercise

Here is a great partner set drill combo cardio workout from BB Renato Tavares and BB Tommy Wales.   This something that I lack in my own training and you can see how they put it to great use..



Parallettes Fun for BJJ….

I definitely have to get me a set of parallettes and this video shows why. Like Ive said a million times before, Im always on the look out for better kdrills and workouts to help my sorry old ass stay competitive in BJJ and this routine is another great routine to add to any BJJ guys aresenal.

I Love how he incorporates passing drills into the routine using the parallette bars…


Full body exercise for jiu jitsu…

This is from the guys over at  I really like a lot of their workouts,they are one of the few out there that have really good sport specific routines for the BJJ players.  This is just a small example of some of the types of exercises that they have to offer.  I like how they make standing up in a base position  into a core exercise….

Arm drag work out….

This is a great idea this Youtube user put up. The only thing I would change in this exercise is the speed of movement. Arm drags are meant to be explosive as is if you are trying to rip your opponent off their feet so you can go straight to their backs.   You dont need a tire to do this routine.  I use factory made rubber bands for this. You can also use a pull down machine if your at a gym..

This may be a little outside the sport specific side of BJJ, but this balance routine using the Indo board is great no matter what sport your into. For this routine you dont exactly need a Indo board , any flat board and Bosu ball will do…


This is just a promo for Ross Enamaits up coming DVD series on sandbag training but if you have ever bought any of his products then you know how good this is going to be, especially for us BJJ guys.  Nothing more sport specific for us than sandbag training!! Check it out…

Here’s another great video from Paul Zaichik from   One muscle group I hate to stretch are my hamstrings! Partly because I’m lazy and also I always find it one of the hardest areas to find a real effective stretching routine for.
In this video Paul shows a great range of motion exercise which is a variation on the Down dog position in Yoga.  This is simple and effective plus its one of those exercises that you can do anywhere and anytime, unless your at work which might get you some time off if your boss catches you….LOL


I think that if you’re a blue belt and above that you probably know by now that the most important part of your body to develop is your hips.  Strength and flexibility along with dexterity are crucial in this area. In this video from Paul Zaichik, founder of comes a great tutorial on one of the most important stretches for the Bjj guy, the butterfly stretch.  I’m one of those people that researches a lot of things about Bjj that can help me, from matches to exercises to a whole host of products that are out there.  When I first came upon the ElasticSteel steel stuff and watched some of Paul’s videos my first thought was that he seemed knowledgeable but it could be some of the same old stuff I’ve seen before, plus his presentations on youtube seemed a little dry, but  I gave him a chance and picked up his video on stretching for grapplers.

Well I couldn’t be more wrong!  I use most of his stretching routines even more than yoga, and thats saying something. Check out his website and  his youtube videos when you get a chance, he has a lot of good, free stuff out there, just try to look past the fact that most of the time he’s filming from his living room…LOL



90 Degree Pike Push-Up …..

This is a nice intermediate version of the handstand push up from Mike Fitch. This is an especially  good exercise for the Jiu Jitsu players out there for the more acrobatic guard passes…..


So obviously this weeks exercise theme has been the handstand or handstand push up.  Since some of what I been posting maybe too advanced for some out there (me I thought I’d post the easier cousin of the handstand, the headstand.

This is a great move to work yourself up to the handstand and to the more difficult versions that follow after you can achieve an un-assisted handstand…….



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