The technique in BJJ is basic when it comes to making movements that allow you to knock down your opponent. However, when you face someone with a technique similar to yours or even better, strength and endurance can be determining factors to win that fight, so it is important to do workouts that work on those qualities.
The exercises that we are going to propose will prepare you to execute BJJ techniques in a more efficient and explosive way. In addition, the intensity at which you must execute them will allow you to perform at your best in a fight, where moments of great intensity are interspersed with moments of calm.
Basic physical circuit for knockdowns
1. Rotary spinning of the disc behind the head
This exercise will help you get powerful shoulders to unbalance your opponent through a shoulder blow. Be conservative and start with a 15 kg disk for a total of 20 reps for each side.
Increase the weight and repetitions as you feel comfortable and control the movement at all times so that the turn is as tight as possible.
2. Zercher squat
Why do it?
The Zercher squat is a modified squat that emphasizes grasping the bar with your forearms rather than putting it across your neck. This exercise perfectly imitates the mechanics of a takedown , since we must lower our center of gravity, use our legs to lift and grab an object with our arms, and explode to lift it, just as we would in a takedown.
How to do it?
Execute it with light weights, about 20-30 kgs is great, since technically it is an exercise that requires a lot of balance and surely your forearms will be loaded a lot in the first sessions if you are not used to working them.
We recommend never doing it on a multipower machine, as it will eliminate the balance factor and reduce explosiveness to your lift. You need the exercise to be explosive and restrictive on your legs and forearms.
3. Farmer’s walk
Why do it?
When you grab your opponent, the most normal thing is that he tries to escape, so you must work your grip not only to improve your takedowns, but also your chokes, escapes and struggles.
To strengthen it, there is no simpler exercise that provides more benefits than the farmer’s walk.
The farmer’s walk is one of the most complete exercises that exist, since it develops strength and muscles in equal parts, since it requires that your whole body work in unison moving the weight as well as an extraordinary grip, very necessary in BJJ .
It is very important that you never use gloves or any type of grip / tie when doing this exercise. Get in the habit of doing it with your bare hands to develop maximum grip strength.
How to do it?
Grab two heavy objects, one per hand, and walk until you can’t take it anymore and your forearm / wrist starts to burn. You can use all kinds of objects: dumbbells, discs, kettlebells, etc.
With how much weight should I do it?
The weight you move in this exercise will depend a lot on your body weight, that is, if you weigh 90 kgs, you could move two objects that weigh at least 90 kgs (combined weight between the two, that is, 45 kg per hand) and from hence progress. As for the distance , you must travel as much as possible, until you reach the failure.
When should I do the exercises?
Practice these exercises continuously two to four times a week in the prescribed order, on alternative days to your BJJ training or if you want at the end of your BJJ session, never before it as they could take away energy for the practice.
How many sets should I do per exercise?
The ideal would be between 3-4 series of each exercise, resting for about 30 seconds between each series, in this way you will also work on resistance, something very necessary on the mat.
How many repetitions should I do per exercise?
- For the rotary twist 20 reps on each side would be an acceptable number.
- For the Zercher squat , 6-10 very explosive reps would be more than enough.
- The farmer’s walk , if you do it with a lot of weight (our body weight or more) do between 3-6 sets of about 10-15 meters .
It is very important that you start with weights that you can handle but that force you to do your best to do all the repetitions. Over time you will get stronger and that is when you should either increase the weight or increase the number of sets or repetitions.
Conclution
This series of exercises will help you to be more effective, explosive and devastating in your takedowns, which will also increase your chances of winning in the competitions where you participate.
However, remember that technique is the most crucial factor in BJJ and MMA, so you should talk to your instructor about the takedown techniques that he considers most appropriate for a beginner and practice them in the way that he advises you until that you come to master them.
