Grip Strength is an area of training that should not be overlooked in any fighting art that involves throwing or grappling.There are many simple exercises that you can do to increase your grip strength.

It does not matter whether you are involved in Jiu-Jitsu for competition, Self Defense or just for recreation. Grip strength remains an important aspect that should not be forgotten about.Your grip strength can be enhanced by simple exercises.

One such exercise is the towel twist and yes that is exactly what it sounds like. Just imagine you are trying to wring out the water in a wet towel by rolling it up and twisting hard. Twist the towel in both directions to give both of your hands the same workout.

Rope climbing is an excellent workout too, gradually build up to the point where you can climb without using your legs at all.

Using a rope to pull a heavy object towards you, along the ground is great for your grip strength and just like rope climbing, you are working many other major muscles during the exercise – Back, Biceps, forearms and abdominals.

Developing your grip strength will help you to improve many areas of Jiu-Jitsu from throwing techniques to joint locks and ground fighting.

That is just a few of many exercises that you can use to improve your grip strength. Try Underground Strength Coach!

There are so many more, so you can really keep it interesting.

As Always -

Train Hard – Train Smart – Fightwize

Twenty second training is training your body to explode in short bursts, it’s a great strategy for competition and for effective Self Defense. Give it your all for twenty seconds, regather yourself in a rest period of ten seconds and then do it again…and again…and again..and I’m sure you get the picture.

Anyone can do this because it is totally relative to your current level of fitness. The more you train, the more your work capacity will increase.

It’s much harder than you may first realise as you really have to give it your all. Think of yourself sprinting flat out for twenty seconds. That’s a good 150 to 200 yards and if you are giving it your all, that feels like a long way. It’s hard and it’s supposed to be but you will get great results from this simple training strategy. Sprinting is just one example, you can apply the twenty second training strategy to any exercise(s) .

You will find yourself fading off at the end oif each 20 second cycle, keep pushing, this is where you can really make a difference. You will appreciate the ten second rest each time so really make the most of it to recuperate.

You can apply this twenty second training strategy to many areas – Sparring, Grappling, Focus Pads, punch bags and of course to your basic exercises too.

If you are new to exercise, then you will want to break yourself in gradually, just get your body used to exercising for the 20. Build up your work capacity over time. If necessary work for just 10 seconds to start with, have your 10 second rest and repeat.

I apply this sort of training often with very basic exercises like push-ups, chin-ups, burpees, mountain climbers, dive bombers, sit-ups, crunches and so on.

Ryan lees recently released Bodybot Program shows you exactly how to do this with many simple and effective exercises. He shows and explains exactly how you can get great results from just a 4 minute workout using twenty second training.

I take this same strategy and apply it to working out in rounds, just like the rounds of competition. When competing, the rounds involve many different aspects of fitness such as strength, speed, power and endurance. I use many different exercises to help simulate these different requirements. Typically I would use the twenty second training concept over a 20 minute period – that’s 4 rounds of 4 minutes with a minute rest in-between. I always warm up for about 5 minutes before the workout and stretch for about 5 minutes afterwards. All in all, I get a fantastic workout in just 30 minutes. Above all -

Train Hard – Train Smart – Fightwize!

Ryan Lee released his new workout program – BodyBot today and an excellent product it is.

Bodybot eliminates many of the excuses people use, especially the biggest one of all – “I Don’t Have Time to Workout” .

Bodybot is a simple to use program that allows you to design quick and easy training routines. Bodybot actually demonstrates each and every technique so there really is nothing holding you back.

Ryan shows you exactly how you can design a simple workout in seconds using simple effective exercises you can perform anywhere. Some of the workouts can be just a few minutes long and still be super effective for you.

I encourage you to take a look at the site BodyBot.com as there are many questions answered and myths busted.

I’m using the program to design my simple, high intensity interval training sessions for Jiu-Jitsu by creating simple rounds.

It’s funny how fitness training has gone full circle back to these simple yet very effective exercises as shown in Bodybot. It utilises the simple exercises that have always been effective together with some great multi body-part exercise that will really give you great results.

Contrary to popular belief, your conditioning sessions do not have to be many hours long every session, you can get some excellent short on time workouts in a very short period of time. You do not require any special or fancy equipment.

You can have an excellent workout using very basic old school exercises right in your own home if necessary.

As I am so busy, I often resort to short on time conditioning sessions myself. They usually involve a warm up for about 5 minutes and then a circuit of basic exercises like Push-ups, Burpees, Squat Jumps, Squat Thrusts, Body Squats, Crunches, Lunges, running on the spot, skipping and so on, followed by a brief few minutes of stretching to warm down.

The exercises are carried out in intervals, having a very brief rest of just a few seconds between exercises. After a group of about 6 exercises, taking about 5 minutes, I rest for about 30 seconds and start again, reaching high levels of intensity in each and every exercise. This style of training can simulate some of the stresses on the body during a tournament.

If you are a recreational jiu-jitsu enthusiast, it is still important to keep your body in good shape.

Get fit to do sport, don’t do sport to get fit and many unnecessary injuries will be avoided.

Short on time conditioning sessions will give you a great workout. You still need to work on the other aspects of Jiu-Jitsu or your specific sport such as your technical drills , sparring, grappling etc

Even if you are not involved in sport, then this type of exercise could still be used by you and can get you into real good shape.

-