A recent article in the Strength and Conditioning Journal (“Strength and Conditioning for Brazilian Jiu-jitsu”, Jones & Ledford, Vol. 34, Number 2, April 2012, pp. 60-69.) outlines a suggested workout program that takes into account the “non-official” season for BJJ players and a suggested periodization protocol.  If the next competition is several months away, they recommend focusing on building maximal strength, maintaining endurance, and keeping body fat low.  As the tournament approaches and mat work intensifies, the emphasis shifts to anaerobic and strength endurance.  

Here are a couple of their “Conditioning” Days for use twice per week during the “off-season” phase.  They could be used as is, for conditioning, or scaled accordingly as a
warm-up or finisher.  Enjoy!

Day One (ex. Tuesday)
Jump Rope Rounds (5 x 3 min)                 
    30 sec light jumping
    30 sec high knee sprints
    60 sec Kimura sit-ups

Calisthenic Rounds (3 x 5 min)
    20 jumping jacks
    10 pushups
    15 BW squats                 
    20 seal jumps
    20 mountain climbers
    5 burpees
    10 V-ups
Day Two (ex. Thursday)
Rowing Machine Round (10 min)                 
     30 sec sprinting                
     30 sec active recovery (light rowing)

KB/DB circuit (5 x 3 min)
    15 two-hand swing
    10 ea. one-arm push press
    10 ea. One-arm snatch
    5 ea. One-arm overhead squat

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