Mark de Grasse, owner and editor of the My Mad Methods Magazine, demonstrates a series of kettlebell, sandbag, and sledgehammer exercises for power, strength, explosiveness, and mobility. This Jiu Jitsu workout is designed to simulate the strains that you would endure during a Jiu Jitsu match: power and explosiveness to control an opponents body, grip strength to hold onto a gi or limb, core strength and endurance to grapple for long periods of time, and mobility to avoid injury. This workout is related to an article featured in the Dec/Jan 2012 Issue of Jiu-Jitsu Magazine.
Equipment: Kettlebells, Sandbag, Macbell/Sledgehammer
Unconventional Training for Jiu Jitsu Video:
Unconventional Training for Jiu Jitsu Instructions:
Perform each set with no rest in between exercises and 45-90 seconds in between sets. Use an appropriate weight to ensure completion of each set without stopping.
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.
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