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11/16/2007 12:46:06 PM - Louis
I've been training BJJ for about a year now and I'd like to improve my isometric strength in a sport-specific manner. What exercises can I do?

Any type of zercher movement with a:

- sandbag
- keg
- heavy bag
- partner bodyweight

Zercher movements:

- front squat
- deadlift from floor
- stone / triple extension
- zercher => throw
- lunges
- good morning
- zercher => shouldering
- walks
- zercher + sled dragging

Specifically, an increase in the duration, frequency and intensity of your SPP (grappling, BJJ) means will have the most direct carryover to your goal and will utilize the strength foundation developed from the above mentioned general strength training means.

Additionally, complex circuits can also be integrated as well to combine the two means above.

Circuit Example:
1 min Grappling
1 min Sandbag Zercher Lunges
1 min Situational BJJ
1 min Zercher => Backward Throws
1 min Grappling

Jim Smith

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