{"id":334,"date":"2019-03-27T21:15:39","date_gmt":"2019-03-28T02:15:39","guid":{"rendered":"https:\/\/rollingaroundbjj.com\/?p=334"},"modified":"2023-08-29T19:46:27","modified_gmt":"2023-08-30T00:46:27","slug":"bjj-home-workouts","status":"publish","type":"post","link":"https:\/\/rollingaroundbjj.com\/bjj-home-workouts\/","title":{"rendered":"5 BJJ Home Workout Options [No Training Partner Needed]"},"content":{"rendered":"<p>You can still improve your Jiu Jitsu even if <strong>you can\u2019t get to training as much as you\u2019d like<\/strong>. Sure it\u2019s not quite the same&#8230; but there\u2019s 5 different types of BJJ home workouts you can do.<\/p>\n<p>So if you want to know:<\/p>\n<p>How to move better.<\/p>\n<p>Which workouts you can do without a partner.<\/p>\n<p>How to practice Jiu Jitsu at home.<\/p>\n<p>How to LEARN Jiu Jitsu at home.<\/p>\n<p>Then I\u2019m sure you\u2019ll get some ideas from this article.\u00a0Let\u2019s get started:<\/p>\n<h2>1. Practice BJJ Movement Drills at Home<\/h2>\n<p>Doing BJJ solo drills will:<\/p>\n<ul>\n<li>Improve your quality of movement<\/li>\n<li>Make you smoother and faster<\/li>\n<li>Help you be more relaxed on the mat<\/li>\n<\/ul>\n<p>But&#8230; only if you do the right ones (and do them correctly)<\/p>\n<p>You <em>COULD<\/em> do any number of solo drills, but the ones that give the best bang for your buck are:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-306 size-full\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/The-Top-9-BJJ-Solo-Drills-to-Improve-Your-Jiu-Jitsu-Infographic-1.jpg\" alt=\"BJJ Home Workout Using the 9 Best BJJ Solo Drills to Improve Your Jiu Jitsu Infographic\" width=\"800\" height=\"932\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/The-Top-9-BJJ-Solo-Drills-to-Improve-Your-Jiu-Jitsu-Infographic-1.jpg 800w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/The-Top-9-BJJ-Solo-Drills-to-Improve-Your-Jiu-Jitsu-Infographic-1-258x300.jpg 258w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/The-Top-9-BJJ-Solo-Drills-to-Improve-Your-Jiu-Jitsu-Infographic-1-768x895.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Read<\/strong>: <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/rollingaroundbjj.com\/bjj-solo-drills\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 9 Best BJJ Solo Drills That Will Improve Your Jiu Jitsu<\/a><\/span><\/p>\n<p>This includes ways to incorporate solo drills into your training, as well as some specific workouts:<\/p>\n<ol>\n<li>The BJJ Solo Drill Home Warm-Up<\/li>\n<li>The 36 Solo Grappling Drills Movement Workout<\/li>\n<li>Tabata Intervals with Jiu Jitsu Solo Drills<\/li>\n<\/ol>\n<p>&#8230;But if your main goal is strength and conditioning? Then:<\/p>\n<h2>2. Do a BJJ Strength and Conditioning Program<\/h2>\n<p>This will help your Jiu Jitsu because you can <strong>get more out of your time on the mat.<\/strong><\/p>\n<p>When your grappling fitness improves, you can get in more rounds<\/p>\n<p>You can focus on learning technique, rather than being fatigued<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-210\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Strength-Training-for-BJJ-Workout-Routines.jpg\" alt=\"Strength Training for BJJ Workout Routines\" width=\"480\" height=\"288\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Strength-Training-for-BJJ-Workout-Routines.jpg 480w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Strength-Training-for-BJJ-Workout-Routines-300x180.jpg 300w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Strength-Training-for-BJJ-Workout-Routines-440x264.jpg 440w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<p>The best exercises for BJJ specific strength aren\u2019t solo drills: you need a strength training for Jiu Jitsu program that includes:<\/p>\n<ul>\n<li>Squats<\/li>\n<li>Press<\/li>\n<li>Deadlifts<\/li>\n<li>Bench<\/li>\n<li>Rows<\/li>\n<li>Pull-ups, and (maybe)<\/li>\n<li>Hang power cleans<\/li>\n<\/ul>\n<p><strong>Read<\/strong>: <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/rollingaroundbjj.com\/strength-training-for-bjj\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Best Strength Training for BJJ Workout Routine<\/a><\/span><\/p>\n<p><a href=\"http:\/\/rollingaro.beyondgrap.hop.clickbank.net\/?pid=kb4grap\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-398 size-full\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Kettlebells-for-Grapplers-Horizontal-Banner-Image-1.jpg\" alt=\"Kettlebells for Grapplers Horizontal Banner Image\" width=\"728\" height=\"90\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Kettlebells-for-Grapplers-Horizontal-Banner-Image-1.jpg 728w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Kettlebells-for-Grapplers-Horizontal-Banner-Image-1-300x37.jpg 300w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Kettlebells-for-Grapplers-Horizontal-Banner-Image-1-50x6.jpg 50w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<p>If you don\u2019t have easy access to barbells, or your needs are geared towards conditioning, then a Jiu Jitsu kettlebell workout may be a better option.<\/p>\n<p style=\"text-align: center;\">[I\u2019ll cover some BJJ conditioning drills using kettle bells and bodyweight later]<\/p>\n<h2>3. Improve Your Flexibility<\/h2>\n<p>You don\u2019t need to be flexible to have good Jiu Jitsu&#8230; but it helps.<\/p>\n<p>When you\u2019re more flexible it:<\/p>\n<ul>\n<li>Makes your guard harder to pass<\/li>\n<li>You\u2019re harder to submit<\/li>\n<li>Opens up more moves for you<\/li>\n<li>It reduces your risk of injury<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-406\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Improve-Flexibility-for-BJJ-e1553685370490.png\" alt=\"Improve Flexibility for BJJ\" width=\"700\" height=\"477\" \/><\/p>\n<p>I&#8217;m doing the paid program \u2018Yoga for Jiu Jitsu\u2019<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-483\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Yoga-for-BJJ-2-Week-Free-Trial.jpg\" alt=\"Yoga for BJJ 2 Week Free Trial\" width=\"225\" height=\"225\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Yoga-for-BJJ-2-Week-Free-Trial.jpg 225w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Yoga-for-BJJ-2-Week-Free-Trial-150x150.jpg 150w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Yoga-for-BJJ-2-Week-Free-Trial-50x50.jpg 50w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p style=\"text-align: center;\">(click here to check out their 2- week free trial)<\/p>\n<p>Or you can just come up with your own Jiu Jitsu stretches program.<\/p>\n<p>The <a href=\"https:\/\/rollingaroundbjj.com\/bjj-stretches\/\">best <\/a>stretches for BJJ are:<\/p>\n<ol>\n<li>The ones that fix your tight spots, and<\/li>\n<li>Ones that you&#8217;ll do consistently<\/li>\n<\/ol>\n<p style=\"text-align: center;\">The biggest improvements come with consistently doing a simple program that targets a few problem areas<\/p>\n<p>For example:<\/p>\n<p><em>For me<\/em>, the best stretches for BJJ are ones that target my tight hips and hamstrings<\/p>\n<p><strong>So to improve my flexibility for BJJ my program is:<\/strong><\/p>\n<ol>\n<li>Do one stretch for each tight area AT LEAST once a day (5-10 mins in warm-ups, cool-downs, at night)<\/li>\n<li>Do 1-2 sessions a week where I do 3-4 different stretches for the same areas (20 mins in front of the tv)<\/li>\n<\/ol>\n<p>Once you get to a level of flexibility you\u2019re happy with?<\/p>\n<p>Maintenance is easier. So move on to new target areas<\/p>\n<h2>4. The BJJ Home Workout For Your Mind: Your Game Plan<\/h2>\n<p>We\u2019ve all been there:<\/p>\n<p>Learned a number of new techniques in a short amount of time\u2026<\/p>\n<p>\u2026 and then not quite known what to do with them all<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-401 size-full\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/A-Sample-Offensive-Strategy-from-Stephan-Kestings-Grapplearts-Roadmap-for-BJJ.jpg\" alt=\"A Sample Offensive Strategy from Stephan Kestings Grapplearts Roadmap for BJJ\" width=\"480\" height=\"351\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/A-Sample-Offensive-Strategy-from-Stephan-Kestings-Grapplearts-Roadmap-for-BJJ.jpg 480w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/A-Sample-Offensive-Strategy-from-Stephan-Kestings-Grapplearts-Roadmap-for-BJJ-300x219.jpg 300w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/A-Sample-Offensive-Strategy-from-Stephan-Kestings-Grapplearts-Roadmap-for-BJJ-50x37.jpg 50w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<p>The biggest breakthroughs I\u2019ve had with my grappling?<\/p>\n<p>When I\u2019ve taken the time to map out:<\/p>\n<p>What do I know and do well?<\/p>\n<p>Where are the holes in my game?<\/p>\n<p>What do I need to learn ASAP?<\/p>\n<p><strong>Download<\/strong>: Stephan Kesting\u2019s <span style=\"color: #0000ff;\">A Roadmap for Brazilian Jiu Jitsu<\/span><\/p>\n<p>It\u2019s free. And awesome.<\/p>\n<p>The first time I did this I created my own little Brazilian Jiu Jitsu techniques list of things to learn<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-402\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Brazilian-Jiu-Jitsu-Techniques-List-Building-Your-Game-Plan-Starting-Sheet.png\" alt=\"Brazilian Jiu Jitsu Techniques List - Building Your Game Plan Starting Sheet\" width=\"457\" height=\"543\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Brazilian-Jiu-Jitsu-Techniques-List-Building-Your-Game-Plan-Starting-Sheet.png 457w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Brazilian-Jiu-Jitsu-Techniques-List-Building-Your-Game-Plan-Starting-Sheet-252x300.png 252w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Brazilian-Jiu-Jitsu-Techniques-List-Building-Your-Game-Plan-Starting-Sheet-42x50.png 42w\" sizes=\"(max-width: 457px) 100vw, 457px\" \/><\/p>\n<p>I then created this:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-480\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image.png\" alt=\"My BJJ Techniques Checklist (Fundamentals for White Belt to Blue Belt) Cover Image\" width=\"1200\" height=\"628\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image.png 1200w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image-300x157.png 300w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image-768x402.png 768w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image-1024x536.png 1024w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image-50x26.png 50w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/04\/My-BJJ-Techniques-Checklist-Fundamentals-for-White-Belt-to-Blue-Belt-Cover-Image-1080x565.png 1080w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>It focussed my time on the mats (what I\u2019d drill, starting positions, etc)<\/p>\n<p>Read:\u00a0<a href=\"https:\/\/rollingaroundbjj.com\/bjj-techniques-checklist\/\" target=\"_blank\" rel=\"noopener noreferrer\">My BJJ Techniques Checklist [Fundamentals for White Belt to Blue Belt]<\/a><\/p>\n<p>It helped my focus off the mats as well&#8230;<\/p>\n<h2>5. Watch Some [Specific] BJJ Instructional DVDs and Videos<\/h2>\n<p>If you can\u2019t get on the mat as much as you like, watching instructional videos can be <strong>VERY<\/strong> helpful<\/p>\n<p>Which ones? What\u2019s the best online BJJ training site?<\/p>\n<p>Here\u2019s the deal:<\/p>\n<p>YouTube is awesome.<\/p>\n<p>But don\u2019t watch a billion videos.<\/p>\n<p>Or randomly choose them.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-403\" src=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Number-of-BJJ-Videos-on-YouTube.png\" alt=\"Number of BJJ Videos on YouTube\" width=\"474\" height=\"172\" srcset=\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Number-of-BJJ-Videos-on-YouTube.png 474w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Number-of-BJJ-Videos-on-YouTube-300x109.png 300w, https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2019\/03\/Number-of-BJJ-Videos-on-YouTube-50x18.png 50w\" sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/p>\n<p>I used to think:<\/p>\n<p style=\"text-align: center;\"><em>&#8220;Don\u2019t pay for an instructional series, there\u2019s plenty of free stuff on YouTube!\u201d<\/em><\/p>\n<p>My view has completely changed now: YouTube can be good to get some of the finer points for a specific technique<\/p>\n<p>I find I get the most value out of searching out and watching the ones that plug the holes in my game<\/p>\n<p>But if you want to get real improvement?<\/p>\n<p>Nothing beats a complete course<\/p>\n<p>Here\u2019s a couple of really good examples of totally different approaches:<\/p>\n<p>The Most Important Techniques of Brazilian Jiu Jitsu: It&#8217;s like a BJJ 101. It covers all of the techniques you should konw. It&#8217;s short, sharp, and shiny&#8230; but covers the details you need to know to make them work (<a href=\"https:\/\/rollingaroundbjj.com\/most-important-techniques-bjj\/\" target=\"_blank\" rel=\"noopener noreferrer\">see full review<\/a>)<\/p>\n<p><strong>BJJ Back Attacks Formula<\/strong>: It\u2019s not just a bunch of techniques. The way it flows from one topic to another means you can visualise how you turn it into a game plan (<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/rollingaroundbjj.com\/bjj-back-attacks-formula\/\" target=\"_blank\" rel=\"noopener noreferrer\">see full review<\/a><\/span>)<\/p>\n<p><strong>Ashi Garami Fundamentals<\/strong>: It\u2019s the best leg lock course for beginners. It\u2019s like a step by step recipe to master the straight ankle lock and build a game plan around it (<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/rollingaroundbjj.com\/ashi-garami-fundamentals-review\/\" target=\"_blank\" rel=\"noopener noreferrer\">see full review<\/a><\/span>)<\/p>\n<p><iframe loading=\"lazy\" title=\"Ashi Garami Fundamentals BJJ Online Course - Teaser\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/TCVRc9PTyBU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<h2>Which Type of BJJ Home Workout Should YOU Choose?<\/h2>\n<p>And the winner is&#8230;<\/p>\n<p>It depends.<\/p>\n<p>What are your strengths? Your weaknesses? Your goals? How much are you currently training?<\/p>\n<p>But the main question:<\/p>\n<p><em>Which one of these do you think will help you the most?<\/em><\/p>\n<p>Oh, and I&#8217;ll talk about doing Jiu Jitsu dummy drills and my experience with getting some Jiu Jitsu mats for home soon..<\/p>\n<p>Comment below and tell us your BJJ home workout favourites<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Want to improve your Jiu Jitsu even if you can\u2019t get to training as much as you\u2019d like? Here\u2019s 5 different types of BJJ home workouts you can do<\/p>\n","protected":false},"author":1,"featured_media":410,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[],"wppr_data":{"cwp_meta_box_check":"No"},"_links":{"self":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts\/334"}],"collection":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/comments?post=334"}],"version-history":[{"count":12,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts\/334\/revisions"}],"predecessor-version":[{"id":20150,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/posts\/334\/revisions\/20150"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/media\/410"}],"wp:attachment":[{"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/media?parent=334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/categories?post=334"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rollingaroundbjj.com\/wp-json\/wp\/v2\/tags?post=334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}