Needs excercise help.

[Bjjexpertise@be]

Hey guys I was wondering if you can give me some excercises that are designed to improve the muscles used in BJJ. I read in a book somewhere that Rickson has a trainer give him these excercises.

[Kilo5518]

I do a lot of Hindu Squats (no weight squats on your calves with deep breathing), Hindu Pushups (dive bomb pushups), Bear Crawls, Crab Walks, Bridging, jump squats and pullups. Strong Abs also help when in the guard- flutter kicks, v-ups, inboard/outboards (laying on back spinning legs clockwise/counter clockwise), no momentum situps, nucleur situps (on back, alternating bent knee to face- other leg extended- back and forth). For endurance- burpees (up downs), mountain climbers, mountain jumpers, six count pushups, hill running, sprints, and circuit weight training with no rest.

A good exercise named after Rickson himself is the Rickson Squat or tension squat. Feet shoulder width apart, back straight, head up, toes pointed slightly out. Squat and flex and leg muscles, but do not come up. Flex hard for five or six seconds come up, repeat. After a few reps you will be crying.

Of course hit the mat as much as possible- there is nothing else that replicates it.

[falcon3624]

All the warm-ups/excercises we do in class are the same ones that Rickson does. My instructor was a student of his.