BJJ Fitness- Try This Power Surging Workout
The best MMA in MD fighters enjoy doing power inducing workout routines. The idea behind this power surge workout is to combine heavy lifting with explosive moves. People have seen excellent results from doing this combination of exercises. Brazilian jiu-jitsu martial artists recommend this type of workout because of what their martial art style requires. It requires them to be explosive at random moments throughout their match. It also requires them to use great strength to get their opponent off of them. When the match begins they will be standing up and fighting from there. They will be fighting for grips and the leverage to get a takedown. Both movements require them to be explosive for speed to get the dominate grips and strong for the snap down. Maryland jujitsu students have to have power in this sport.
There are two sets of five exercises that can be done. The first set is strength and the second set is plyometric Try this workout every two weeks. Do eight repetitions of the first exercise. Rest for 10 to 15 seconds, then do 10 to 15 repetitions of the plyometric move. Repeat the sequence, rest a minute, and move to the next pair of exercise.
The first exercise you will be doing from the first set is the barbell squat. The second exercise you’ll be doing from the second set is the squat jump. Perform a squat then jump straight into the air getting your feet off the ground. Hit the ground with your slight bend in your knees before jumping up again.
The third exercise you will be doing from the first set is the dumbbell lunge. The explosive lunge leap is the fourth exercise you have to do from the second set. Place your left foot forward and lower your body into the lunge position. Jump straight up into the air and land the lunge position with your right foot in front.
The bench press is the fifth exercise you have to do from the first set. The sixth exercise you’ll be doing from the second set is the plyometric pushup. Do a pushup and explode back up with your hands leaving the ground.
The seventh exercise you will be doing from the first set is shoulder press. The eighth exercise you’ll be doing from the second set is the overhead medicine-ball throw. With your arms straight you are going to raise the ball above you head then throw it to your partner or the wall.
The standard abdominal crunch is the ninth exercise you have to do from the first set. The tenth exercise you’ll be doing from the second set is the medicine-ball torso rotation. Baltimore women’s fitness students love this exercise because it develops their core. Sit on a bench or chair holding the ball straight out in front of you. Lift the ball up and over to both sides of your body.
