Training a Brazilian Jiu-Jitsu competitor is no easy task. You need to make sure that while you are increasing their strength, you are also working on their conditioning, mobility, flexibility, and explosiveness.
Here are 5 exercises that every BJJ World Champion should include in their programming:
1. USB Rotational Lunge Lunging is a great way to develop flexibility in the hip while increasing strength and mobility at the same time. What makes the Rotational Lunge so special is that the load is offset, so as you are moving in one plane of motion, the Ultimate Sandbag is moving in another phase.