Programs

ROLLING THUNDER: HIPS, LOWER BACK, ABDOMINALS AND LEGS ARE THE KEY TO A POWERFUL JIU JITSU GAME.

  1. TRAINING: Legs-Hips-Back (Part 1 of 3
     
  2. TRAINING: Legs-Hips-Back (Part 2 of 3)
     
  3. TRAINING: Legs-Hips-Back (Part 3 of 3)
     

Here are some exercises that I have found valuable to developing these muscle groups:

“Rolling Thunder” is one of my favorite exercises. It is a deep squat movement that challenges flexibility is “off plane” and seriously challenges the hips and legs at the bottom of the movement. It emulates a number of positions within a Jiu Jitsu game. The “Rolling Thunder” piece of equipment is also great at developing grip and forearm strength.

Stiff legged Dead Lifts are outstanding for developing lower back and hamstring strength. I prefer an alternating grip arrangement and also never go too heavy with this exercise. This exercise is one of those that if you go too heavy the risk vs. reward is just not there due to lower back issues.

Single Arm Stiff Legged Dumbbell Deadlifts are phenomenal to develop lower back, hamstring and quads. They are a challenge as they are as “off plane” as you can get. Your balance will constantly be challenged which means that you will have series of stabilizers muscle groups firing all over the place to keep you on balance. No need to go super heavy with this exercise.

Box Step Ups are a great exercise for full leg and hip development. A couple key points here ae to always be sure to kep your foot ahead of your knee as that will reduce stress on the knee. Also be sure that you are pushing up through your heel as you drive up and not on the ball of your foot. I prefer to always have a foot in contact with the box as it helps avoid possible injusry as you get tired and possibly catch you foot on the front edge of the box step up.

Compound Leg Series is a great way to finish off the lower body training session with a bang. There are 3 movements included in this series. Lunge Shots, Lateral Slides and Jump-Squats. It is important that on the Lunge Shots that you take a nice long step and keep your foot ahead of your knee joint. You also want to keep your head at a steady level and not bounce up and down. Drive through your shot. Same with the Lateral Slides. Long steps, no bouncing and drop your butt as low as you can for the entire movement. Finish with a Double Squat Jump. Feet together, jump and perform a deep double squat. It really doesn’t matter so much as to how far you jump. Also, keep your arms “up” as you jump and don’t fire them down to the side. Think of floating.

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