Simple 4 Exercise Routine Using Isometrics To Improve Your BJJ Specific Strength and Cardio

This week I wanted to share a simple 4 exercise Isometric Training routine using just your bodyweight that will really make a difference on the mats. This routine focuses on the 4 main areas we use on the mats – Legs, Hips, Upper Body and Neck. 

You will only do each exercise once so it will take less than 10 minutes to complete but it will quickly have you feeling the results that only isometrics can deliver.

#1 Legs: Squat or Lunge Hold

#2 Upper Body: Push Up Hold 

#3 Hips: Glute Bridge of Single Leg Glute Bridge Hold

#4 Neck: Crow Headstand or Regular Headstand

Hold each exercise for up to 90 seconds. Check out the video to see how to do them.

Isometrics are the fastest and safest way to get stronger for the specific demands of grappling and this workout is an easy way for you to experience them for yourself. Do this workout 2-3 times a week and let me know how it’s working for you.

Until next time…

Train Strong,

James Wilson

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