Video: Grapplers Five

One of the questions I get asked is about what can I do for strength training after BJJ class. Now most BJJ gyms don’t usually have a olympic bar or squat rack. However on my travels I do notice most gym’s usually have Kettlebells, a place to do pull-ups, willing friends and bands of some sort. I’ve set this “Grapplers Five” workout for a few people who despite minimal time and equipment, move and feel better for doing this routine 2-3 or more times a week.

Grapplers Five 20 Min Session

Partner GHRs 4-5 sets of 5-8 1-1:30 rest between sets
Goblet Squats 4-5 sets of 5-8
Push-ups (with band) 4-5 sets of 5-8
Pull-ups 4-5 sets of 5-8
Plank 1 x 3:00 or 3 x 1:00

or Circuit style

Partner GHRs
Goblet Squats
Push-ups (with band)
Pull-ups
Plank x 1:00

repeat 4-5 times
20-30s rest between each movement

The objective is to get all the work done within 20 mins. I suggest alternating the GHR and a KB swing between sessions.

This is an ongoing series of blog posts from guest blogger and Strength & Conditioning coach William Wayland of Powering Through, who works with UFC, Cagewarriors and other high level combat athletes based in Chelmsford, UK. Facebook