Part two of our BJJ Home workout series is all about getting some fat off of you. Compared to all the other parts of these series, whether it is flexibility, grappling specific, muscle gain, or something else, fat loss is the hardest of the bunch. Let’s be honest, fat loss is always difficult. Still, when you’re stuck at home, with food in abundance and a stable internet connection it can be a challenge of a lifetime. Are you ready to overcome it?
To be honest, dropping fat by doing home workouts might just be the best way of going about it. Being in a gym or running outside does provide different options, but it also provides access to food, and not of the good kind. If you manage to dial in your nutrition (it’s always about the food) you’ll be able to shred while in isolation, if that is your goal. If here’s a positive way to look at the COVID-19 pandemic, it is that it offers you a chance to really work on yourself. Why not put all the hours you have into getting in the best shape of your life with our BJJ home workout series?
Fat Loss training Rule Of Thumb
Fat loss is actually simple. Spend more energy than you ingest. Not hard at all, right? Well, not quite. When it comes to our metabolisms, everyone’s is different. The common thing is that everyone has to ingest food in order to provide fuel so that metabolism can power the body. In those terms, the work our metabolism does just to keep us awake and go about daily tasks (which are not many these days) is also known as basal metabolism. That is the bare minimum of energy you need to function. It also means that if you ingest the exact amount of food to provide just this type of energy, you’ll neither lose fat nor gain fat. However, this is next to impossible.
Without going into complex mathematics and using various formulas, it’s much better to stick to basics. First, clean up your nutrition. Eliminating processed sugars, for one, will do wonders. Next, eat whatever or however you eat in a day, just a bit less at every meal. Paire with our BJJ home workout series fat loss training methods, you’ll reach your fat loss goal with ease. Moreover, if you want to really look into your nutrition, make sure you include as many thermogenic foods as possible.
One final thing is to consider your eating schedule. Why not give intermittent fasting, or time-restricted eating a try? This will allow you to eat more food in the feeding window that you have. Making your largest meal of the day the one right after your workout is a proven way of leaning out while still eating big. Moreover, if you can pull off your workout (which you can) in a fasted state, you’ll become a fat-burning furnace during the coming weeks of quarantine.
The BJJ Home Workout Series
We created the BJJ home workout series in order to provide people with various options of training while isolation lasts. Home workouts can quickly become boring if you don’t have a precise goal or enough variety. Depending on how long this quarantine ends up lasting, you’ll end up having lots of options for different goals. The best thing about the series is that you can combine different workouts to achieve more specific goals if you want to. Or just for fun.
With these workouts, the goal is to provide something for everyone. That’s why we include both no equipment, bodyweight options as well as some options for those that have access to some basic training gear. Combined with some common sense nutrition, there’s no goal you can’t achieve, especially now that you can train every day, and even go for two-a-day training sessions if you feel like you’re up to it.
Getting Shredded At Home: The Workouts
Fat loss workouts won’t just help you shed off some of the blubbers. Workouts that help you get shredded are usually lactic type interval training workouts. Iн the words they’re the perfect conditioning tool to help you develop the best gas tank for grappling that you’ll ever have. With that in mind, you can feel free to combine some grappling specific stuff like sprawls and penetration steps or animal walks in order to develop BJJ specific adaptations.
Following the pattern in the all-out BJJ home workout series, we offer a few options ranging between simple and a bit more advanced, in terms of programming. We also feature options that include e equipment training, as people tend to have at least some piece of gear around the house. For those that don’t, there are also some great options to use which in fact, can actually offer more variety than equipment training.
No-Equipment Workout
То begins with, the staple of bodyweight cardio (sort to speak) – the mighty burpee. And I’m talking full burpee here, squat down low, got a pushup position, do the pushup, squat up and jump up with your hands overhead. Even clap if you need to. This is the core cardio exercise for when you’re completely pressed for equipment and/or space. A great way to program burpee conditioning is with a ladder and pyramids. A ladder is simple – do 1 burpee, catch your breath, do 2 burpees, and so on until you get to ten. A pyramid is a bit more difficult – once you get to 10, you’ll need to go back down to 1. If you’re not used to pyramids, start with a 1-5-1 pyramid and work your way up from there.There are also other ways to organize your bodyweight conditioning, ones that provide a lot more variety. A great way to organize is to do a metabolic conditioning circuit and a finisher. For the metabolic conditioning circuit, you want one exercise for each of the major compound movements like pushups, squats, handstand pushups, and pullups/bodyweight rows. A great way to recognize them is in a circuit with 4-5 exercises. Go from exercise to exercise, doing them for 30 seconds each, without rest. Rest a minute or two between two repetitions of the circuit and go for 3-5 reps of the entire circuit. In a week or two, simply do all the exercises for 32 seconds, or change the variations of exercises you’re using.
Finally, the fun part. Get some dice. Actually, you only need one. Now choose a way to finish for each side and roll it. Whatever it says, you’re doing as a finisher at the end of that workout. One side can be a burpees pyramid. Another can sprawl to sit-outs or a Tabata of pushups and lunges. Be creative here.
Minimalist Home Gym
When it comes to a version of training thаt includes equipment, once again we’ll stick to kettlebells. Most people that are interested in the BJJ home workout series won’t have anything more than a kettlebell or dumbbell anyway. In this case, we expand the “requirements’ to also include a jump rope.
The first option is Hurricane-style sprints. They’re not only one of the best conditioning methods for grapplers and fighters, but also help torch fat in an instant. An example would include sprints on the jump rope, followed by cleans and presses and swings. Three repetitions of this superset are one round. The second one is going to be squats and snatches, and the third Romanian deadlifts and floor presses. If you want to know everything about Hurricane sprints, read this article.
A simpler version, requiring just one kettlebell would be doing density training. This means you’ll do as many repetitions of a circuit in a given period of time, like for example 20 minutes. Don’t let the nature of this type of workout fool you, these are brutal. All you need is one kettlebell, but there’s a catch- you can’t place the kettlebell down for the entirety of the routine. A good option is 5 of each: swings, cleans, presses and snatches. You can go all of them on one side before switching, or switch sides for each set. Once again, take your pick.Summary
Training for fat loss can be fun, although it will never be easy. Nobody likes to be strict with their meal plan while training in a way that actually sheds fat. Once you see, the end result, though, both in terms of aesthetics and performance, you’ll see that it is worth it. Moreover, you can combine other parts of our BJJ home workout series. That way you can also pack on muscle, and/or get better rat grappling as well.
As an academy owner, Tom doesn’t have it easy during this period, just like all academy owners. He does have some online-based training sessions, but we all know that’s not nearly as good as the real deal. It is undoubted that his and most academies out there will survive this pandemic, given how addicted people are to BJJ. In the meantime, a Tom DeBlass instructional is definitely a great way to spice things up, and open up some new grappling horizons. Plus, what else are you going to do at home while self-isolation is in full effect?
In the second portion of Framing Domination And Guard Recovery, DeBlass covers the same side wrist control framing, as an opening to framing from some of the most common guard positions in Jiu-Jitsu. namely, he starts off with the butterfly guard, offering a framing concept that’ll blow your mind. Building upon it, he moves on to cover the closed guard as well, where, as it seems, angles make frames much more than the structure of your arms.
Of course, given the way we begin here, you could go for muscle gain. And no, as you’ll see later on, you won’t need any equipment to pack on some muscle. You could also go in the complete opposite direction and do a BJJ home workout that will help you shed fat or lose weight. Make sure you make a distinction between the two because they’re far from the same. Furthermore, you have BJJ home workouts that are grappling specific and will help you keep your skills on point until we get back on the mats. Also, you can work on correcting imbalances and improving specific areas like balance and flexibility. In other words, you can do just about anything at home.
So, with the push-pull split in mind, you need one exercise per muscle group. Hamstrings, back, biceps and traps are pulling muscles, while chest, delts, triceps, and quads are pushing muscles. So go for glute bridges, chin-ups, and bodyweight rows one day, and squats, pushups, dips, and handstand pushups the other. Either keep the same exercises the next time you have the same type of workout or, better yet, switch them up with a variation. That way, you’ll get a different workout every day of the week, except Sunday. That’s when you get to rest and grow.
Or, you can go a different route, one that’s much easier. You’ll do just two exercises per workout – clean and press and front squat. The only catch is that you need two kettlebells for this one. And, they’ll need to be on the heavier side, no lighter than 24 kg, preferably. You’ll do 3 sets of 2-4-6-8-10 reps on the clean and press. In between each of them, you do half that number of front squats. That means after 2 clean and jerks, you immediately do 1 squat. Grab your breath, rest as little as possible, and go for the next step in the ladder: 4 clean and presses, and two squats.
Erik started off as a Judoka at a very early age. That quickly led him to Taekwondo, boxing, and Karate, before switching attention to a more practical style in Jeet Kune Do. He trained JKD with Dan Inosanto, and eventually ran into Rorion, Royce and Rickson Gracie, and picked up BJJ as well. You can see that even his coaches are all high caliber martial arts legends. He did not stop there, but added legendary Japanese shoot (catch) wrestler Yorinaga Nakamura to his coaches, learning some really painful land highly efficient grappling moves along the way.
Give that after you complete the first portion you’ll have more than enough ways of getting a fight to the ground, Erik now shifts the focus on controlling the opponent on the bottom. This is also where he starts to introduce his combinations, that include different moves or moves and principles in order to not just get you control and a tap, but also confuse your opponents.
As per the protocols, everyone was asked to take tehri temperature before arriving at the event. Masks were mandatory for everyone bar people competing on the mats. Furthermore, the IBJJF instated a rule that every competitor can ring just one person with them, or a coach for their corner, minimizing presence in the stands. Given that this was a four-day event, the measures proved effective, at least as far as we know up till now.
With BJJ Pummel drills there’s just one condition – go live. Okay, spend a few moments setting up the drill, like for example, the standing pummel drill, However, once you got it, really do try and go for both underhooks. It will be messy, it will look ugly and it won’t be nearly as free-flowing as standing there and doing swim moves with your arms. The same holds true for training leg pummels, when working on guard retention or passing the legs.
This is something you’re probably aware of as it was popularized by Gordon Ryan. That float passing thing he does, whether it is to get past the legs or get into leg locks is actually nothing but leg pummeling drills from the top. As with everything else, it takes a lot of drilling to figure out the balance and the finer aspect of it. Once again, BJJ pummels drills are the way to go, and once more, it takes drilling against someone that won’t be allowing you to pass or someone that’s trying to sweep/submit you that you’ll truly get the hang of it.
Granted, it was Danaher and his control originated style of leg locks that are to blame for the resurgence of leg locks at the highest levels of Jiu-Jitsu. However, he brought much-needed control to the leg lock game, and as result, in the last decade, we’ve seen heel hook in every tournament outside of IBJJF / AJP rules, from EBI to the UFC. Statistics have shown that heel hook related injuries are nothing out of the ordinary and have much to do with the stubbornness of the person being caught, as opposed to the danger s of the moves themselves.
As per the IBJJF statement, heel hooks and knee raps will be allowed, but not for everyone. And that is ok. For starters, heel hooks will be allowed only in No-Gi championships and for brown and black belt divisions. While it is unclear at present whether this is also true for the knee reap rule or it will extend to Gi, we know for sure that if you’re a brown or black belt and like to compete No-Gi, you definitely have the option of using both.
On a more positive note, it will draw many more competitors towards IBJJF competitions, and God knows they need it, after their BJJ globetrotters fiasco a few months ago and with the AJP growing ever so stronger with every passing day. That said, the AJP and all other tournaments that use