BJJ Homework


Okay, I’m gonna keep this to the point and use basic terminology so nobody gets confused here…besides, it’s the basics. Imagine you’re brand new to BJJ, and your first lesson is over deep half guard. You’re freaking out, wondering where the break falls, shrimps, and basic holding positions come in. They don’t, we’re already past that and there is no need to turn back.

This is the reality of the fitness industry and an everyday reality in the gym. As BJJ athletes we understand the importance of technique and the thousands of reps it takes to make those moves natural as well as efficient. But, when it comes to our strength and conditioning, we fail to use our intelligence over our ego. My point here – You earn the right to progress in every art form and strength is no different than BJJ.

Here is your first homework assignment. Over the next few weeks I want you to take a break from your consistent routine (hopefully) and test, practice, and groove these exercises below.

Warm Up – This should be done daily even up to 2-3 times per day.

Start with a Mobility Play Session.. Literally spend 10 minutes playing and creating mobility and joint integrity throughout the body. Walk, crawl, roll, stretch, find positions that feel tight, stay in them and breathe.

Next, proceed to 3×5 of the following exercises to finish your warm up:

-Prying Goblet Squat – Pause in the hole and use your elbows to pry open your hips and create more room. (Done with a light KB)

-Adducted Glute Bridge – Feet together with a pillow or yoga block between knees. Squeeze

knees and gluteus tight.

-Tall Kneeling KB Halo – Perform 5 circles each way.

Now it’s time for your special exercises outlined below. Practice grooving these exercises daily in any order, verging loads, tempos, etc. Strength is a skill that must be mastered and now you owe it to yourself to partake in the correct steps to achieve mastery.

A-   Goblet Squat

B-   Bottoms Up KB Presses

C-   Bottoms Up KB Front Squats

D-   Kettlebell Swings

E-    Kettlebell Turkish Get Up

Perform sets with maximum tension, and full contraction of each muscle. Practice linking the breath with every movement as you would in a playful roll. Your goal is to become in tune with your body, its breath, asymmetries, and activate the areas of your body you naively have put on hold for so long. A common question you may ask yourself is “why am I doing this?” Well, that answer will come soon enough if you stick with it…but for starters take a look at these exercises and listen to some of the positives that will come from practicing them regularly.

-Improved Mobility

-Improved and more activated core. (Translating to better core stability)

-Improved grip strength

-Increased Hip Power

-Shoulder Stability through multiple planes

-Lat and Rhomboid activation

-Better understanding of your squatting and pressing groves

-Increased anaerobic/aerobic conditioning

I can go on and on but the thing I like the most is the chance for injury is decreased throughout this simply by the exercise selection.


I promise if you master these exercises you will feel an increase in your BJJ game as well as the longevity and well-being of your body. As Rafael Lovato Jr. and I  talk about all the time, your strength and conditioning should be increasing your longevity on the mats, if it’s holding you back because of injury, fatigue, or taking up to much of your time, then you my friend are not winning in the end. For a better understanding of these exercises and/or a movement screen I suggest looking up a nearby SFG Instructor for help.


Contact me for help, Osss

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