The martial art of Brazilian Jiu Jitsu has gained immense popularity over the years for a variety of reasons. However, in addition to coming in handy for self-defense and competition, BJJ also makes an excellent tool for improving fitness. 

Jiu Jitsu offers a full-body workout that engages various muscle groups throughout the body and enhances cardiovascular endurance. Practicing BJJ involves constant movement with varying levels of physical exertion, which helps burn calories and improve stamina.

Using proper BJJ technique requires strength, flexibility and agility, which means that practitioners must focus on developing these attributes to become proficient in the sport. As a result, BJJ training can help individuals achieve their fitness goals and improve their physical health.

[Easton’s Ultimate Guide to BJJ]

Fitness Fundamentals of Brazilian Jiu Jitsu

Because of its physically demanding dependency on strength, endurance, flexibility and coordination, Brazilian Jiu Jitsu provides practitioners with an excellent path to improving fitness.

These core concepts of fitness are also essential to BJJ:

Cardiovascular Endurance

Extended training sessions require lots of energy and stamina, which require a good cardiovascular system. People commonly choose to run, bike or swim for their cardio training, but BJJ makes a great way to do this as well.

Strength Training

Grappling and ground fighting require strength in the upper body, core, and legs. Movements akin to push-ups, rows, squats, and lunges are common in training sessions, hitting the same muscle groups.

Flexibility

BJJ requires a lot of flexibility, especially in the hips, shoulders, and back. Stretching exercises like yoga or dynamic stretching can help improve flexibility use your mobility to your advantage.

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Sample 7-Day Training Schedule

When using Brazilian Jiu Jitsu as a primary tool to improve fitness, having a structured training plan makes all the difference. Here’s an example of a 7-day training structure:

Monday: Start the week off with a focus on technique and drilling. This is a good day to work on refining your movements and improving your form. You can take the All-Levels class and just opt out of the live training at the end, or simply go back to the basics in Fundamentals.

Tuesday: Increase the intensity and incorporate some live training/rolling if you can. If live training isn’t an option, an intense lifting session will fill the gap. 

Wednesday: Take a break from intense training and focus on recovery. This is a good day to do some yoga or stretching, take a light jog or maybe a longer walk with the dogs. 

Thursday: Ramp up the intensity again, just like Tuesday.

Friday: War at 4 day is the most challenging day at some of our Easton locations, making it a good day to push yourself to your limits and test your skills against tough opponents.

Saturday: Take a break from intense training and focus on recovery. Do some light cardio, go for a hike, or just get some good rest.

Sunday: Church randori at 11am is another challenging day at some of our academies. A No Gi randori, Church will test your limits. Check with your local academy to see if they have a live training session on Sundays you can attend!

Remember to listen to your body and adjust the intensity as needed. Rest and recovery are just as important as training hard, so make sure to incorporate rest days into your training plan. Be flexible, and your training will be consistent. 

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Mental Health and Brazilian Jiu Jitsu

Stress Reduction

Along with improving fitness, Brazilian Jiu Jitsu can serve as an effective tool for reducing stress. The physical activity involved in training helps to release endorphins, known as natural mood boosters.

Additionally, the focus required during training can help to distract you from daily stressors and provide a sense of accomplishment.

Mental Resilience

Brazilian Jiu Jitsu requires a great deal of mental toughness and perseverance, as well as the ability to think critically and make quick decisions. These skills translate to all areas of life, such as work and personal relationships, making BJJ a helpful in improving mental resilience in general. 

However, it’s important to note that BJJ should not be used as a substitute for professional mental health treatment.

Recovery and Nutrition 

As you integrate BJJ into your fitness routine, recovery and nutrition become critical spects to consider.  Proper recovery can help prevent injury and improve performance, keeping you on the mats longer and enhancing your overall training experience. Recovery can include stretching, foam rolling and rest days, among other effective methods.

Nutrition is also important to fuel the body for training and recovery. For training, we recommend you eat a balanced diet with plenty of protein, carbohydrates, and healthy fats.

As you continue to explore the world of fitness through Jiu Jitsu, find the space to enjoy and absorb what BJJ has to offer — a full-body workout that can increase strength, flexibility, and cardiovascular endurance.

It is important, however, to note that BJJ on its own may not provide everything your body needs. Supplemental resistance and flexibility training can help prevent injuries and improve performance, which is especially important for seasoned grapplers. Happy training!