Best workout for Jiu Jitsu with these weights..

Discussion in 'Strength & Conditioning Discussion' started by The Crocodile, May 21, 2014.

  1. The Crocodile

    The Crocodile White Belt

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    I have these weights at home and was wondering with what I have what are the best exercises I can do?

    Bench Press .. flat/incline/decline
    Squat rack
    Dumbbells.. they are light though about 20lbs each I haven't been able to get more weight
    Jump rope
    Curl Bar that's about 50 to 60 lbs
    Neck exercise .. basically put it on your head hand a weight and move your head up and down

    So just curious with what I have how can I make the best of it and train for Jiu Jitsu .. Thank you All !
     
  2. DrBdan

    DrBdan Something clever

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  3. Silverblur

    Silverblur Purple Belt

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    The heaviest weight you have is 60 lbs? you would probably be better off doing body weight exercises.
     
  4. JosephDredd

    JosephDredd Gold Belt

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    DAY 1

    Bench
    Squat
    Row


    DAY 2

    Overhead Press
    Straight-legged Deadlift
    Pull-up
     
  5. Pro Killer

    Pro Killer Black Belt

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    Probably this,
    as your linear progression would stop very quickly, And probably couldn't even Be done with the squat for 60lbs.

    Maybe you could join a gym?
     
  6. JosephDredd

    JosephDredd Gold Belt

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    He says the curl bar is sixty pounds. I assume he has other weights for the bench and squat rack.
     
  7. ImpulseSC

    ImpulseSC White Belt

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    Start by thinking about your style of jiu jitsu, what are your strengths and weaknesses? (not too familiar with the names of moves) If your on the bottom and and you want to shoot up with your to knock the person off who's mounting you, mimic this movement by putting the bar on your hips and birding up. Get in the push up position with a dumbbell in front of each foot, then pull your knees into your chest, walk forward and repeat. That would give you a stronger guard. Turkish get ups would be good, too. You could do pulling exercises and wrap a towel around the bar to work your grip strength
    Also, I'm not sure about bench presses because you would never do that in practice, you'd just get arm barred.
    Hope that helped
     
  8. WARRIOR POET

    WARRIOR POET Banned Banned

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    depends, do you plan on putting the bench on your front porch?
     

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