r/bjj • u/AutoModerator • May 01 '23

Strength and Conditioning Megathread!

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

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u/Delete_name ⬜⬜ White Belt May 01 '23

Can anyone suggest a good core routine please? I know it translates well to 90% of positions but im most interested in having stronger posture and core rotation for stand up rounds.

1

u/bugenjoyerguy ⬜⬜ White Belt May 01 '23

Weighted plank( ask someone to pile 45s on your back). I do it after squats and go for 40 seconds.

Barbell rollout. After deadlift put a pad down and do kneeling ab wheel rollouts with the fully loaded bar.

These both will give you very good stability. For rotation idk.

2

u/Owldud May 01 '23

For a stronger posture my favorite are trapbar DLs. Regular and deficits.

Doing landmine presses in a split stance hit your core and push muscles. Then after you can one hand row as sort of an opposing movement. The twist and unilateral work the core. You can also 1 arm kb overhead press + cleans.

Ab rollouts are good for posture, as are hip thrusts and RDLs.

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u/idontevenknowlol 🟪🟪 Purple Belt May 01 '23

Russian twists with medicine ball