Grapplers Five: Five Simple Exercises for Jiu Jitsu Players

By William Wayland

Lots of people have been asking for a simple strength series that they can do after their jiu jitsu training. Not a lot of time of equipment is necessary, so no excuses. Five exercises that you can add to the end of a training session, so you can stay consistent and get a bit stronger.

Introducing the Grapplers Five

Partner Glute Ham Raise

Goblet Squat

Band Push Up

Pull Up


Grapplers Five: 3-4 sets of 5-10 reps on each exercise.

You can superset all of the movements into a circuit, which will take about 20 minutes total.

So there you have it.  Five simple exercises for jiu jitsu players that they can perform after practice, in a short amount of time.

William Wayland is a strength coach and owner of Powering Through in Chelmsford, Essex, UK. Striving for performance that can be measured in success on the field, on the court, in the ring or in the cage. William works with Olympians, UFC fighters and other high level athletes.