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Originally Posted by Tokyo's bad boy
Hello, I workout and train BJJ reguarlly and I'm in pretty good shape, but my gym memmbership is up and I have a Jiu-Jitsu tournament in Feb. I'm looking for a workout that I can do at home that will prevent injuries. Anyone know a good workout routine to help strenghten the various injury pron parts of your body? I have some dumbbells and a swiss ball and I'm just looking for a total body workout and helps strenghten the muscles and such that I use in martial arts. Anyone know anythign good? Thanks a lot!
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Take a look at my website. Most of the workouts I and my clients go through are using bodyweight, dumbbells, weighted bars, medicine balls, exercise bands, stability balls, etc. I VERY RARELY use machines- except for cardio.
I also post a Workout Of the Day on my forum for all clients & E-clients.
Here are a couple sample workouts:
1. Blistering Souls-
15 minutes of-
30 walking lunges, 20 non-pushup burpees, 30 sit ups, 20 push ups, 20 jump squats, Crab Walk across the long length of the gym and back
3 minutes rest
12 minutes of-
30 walking lunges, 20 non-pushup burpees, 30 sit ups, 20 push ups, 20 jump squats, Crab Walk across the long length of the gym and back
2. Pain Unrated
Perform 5 rounds for time of the following:
Jumprope-30sec.
rest 30sec.
Sprint-30sec.
rest 30sec.
Backward running-30sec.
rest 30sec.
Side shuffles-30sec.
rest 30sec.
Repeat.
*The 30 sec. resting periods will continue being active by performing situps, pushups, pullups, squats, etc.
3. Fun, Run, Fun
Perform 3 rounds for time of the following:
1. Run, stairmaster, or row- 400 meters
2. DB Bench- 20
3. Bulgarian Split Squats- 25
Injury prevention
Linear Mode
