Today's Jiu Jitsu Style Workout

Today we mixed it up a little with some workout ideas out of a great book, Training for Warriors: The Ultimate Mixed Martial Arts Workout, by Martin Rooney.  We added in some work in between with the fire truck tires and dead lifts.  After all that we finished it up inside with a killer 3 set rotation (4 minutes per set).  Oh yeah and we experienced some lovely training weather today; a nice steady rain. The workout went as follows:


Exercise 1:


Alternating Partner Should Carry - Carry your partner across your shoulders the length of the yard, set him down have him switch sides (shifting the heavy portion of his body to the other side) and carry him back


Dead Lifts of a fire truck tire until the carries are finished



Peform each exercise twice resulting in everyone being carried, carrying and lifting the tire twice.


Exercise 2:


One partner holds a fighter's stance w/ hands on top of his head while the other partner rotates around his torso 5 times in one direction and then 5 times in the other direction.  This requires core strength on both individuals parts along with grip and arm strength.


The third partner dead lifts a tire off of another tire and stacks it by itself.  He then returns to the other tire and dead lifts it / shuffles to the side and stacks it on top of the other tire.  He repeats this until the other two are finished.


Rotate until all 3 have completed all 3 positions.


Exercise 3:


One partner mounts the other in a Jiu Jitsu back mount while the other alternates between  rotating from side to side trying to throw him off his back.  The rep count was 10 per side


The third partner hops between two fire truck tires doing dead lifts combined with shoulder shrugs until the other two finish 10 reps.



Rotate positions so that all 3 complete all 3 stations.


Exercise 4:


Two partners carry the third partner above their head in a shoulder press position the length of the yard and repeat until all 3 have been carried





Exercise 5:


One partner wearing a 50 lb weight vest does a burpee push up on a large tire and then stands up / straight leg dead lifts the tire and tosses it forward.  He then runs to the tire and repeats this for a total of 20 reps


2nd partner continuously swings a 6 lb maul at a tire.  He swings the maul over his right shoulder using his right hand as the primary hand.


3rd partner continuously swings an 8 lb maul at a tire. He swings the maul over his left shoulder using his left hand as the primary hand.



When the 1st partner reaches the rep count everyone rotates to the other station and continues until all 3 have completed all 3 stations.


Finishing Set:  3 x 4 Minute Rounds


Station 1: Continuously alternating between 5 Pull Ups (using rock climbing finger grips hanging by chains) and 5 leg raises and leg tucks


Station 2: Heavy Bag lift over the shoulder / squat and then slam  (repeat until time is up)


Station 3:  Inch Worm Variation (using a bar bell) - roll the bar bell out and then inch the legs back to vertical keeping the knees from bending.  Repeat this the whole length of the driveway. At the end of the driveway clean and press the bar bell over your shoulders and lower it onto your shoulders.  Now lunge all the way back up the driveway and repeat until the time is up.




Say what you want but lets see you try it!