Strength & Conditioning for Jiu-Jitsu: 6 Key Exercises to Build Power and Prevent Injuries

Jiu-Jitsu rewards skill—but strength, conditioning, and durability help you train more consistently. Here are 6 foundational movements we use to build athletic performance safely.

The 6 essentials

• Squat pattern (goblet squat or front squat)

• Hip hinge (deadlift or kettlebell hinge)

• Push (push-ups or dumbbell press)

• Pull (rows, pull-ups, or band pulls)

• Carry (farmer carries for grip + core)

• Rotational core (Pallof press / anti-rotation)

How to program it (simple weekly template)

• 2–3 sessions/week

• 3–5 sets of 5–10 reps for strength movements

• Finish with 8–15 minutes of conditioning (intervals or circuits)

• Prioritize recovery so you can keep training Jiu-Jitsu

Want a plan built around your schedule and goals? Our Strength & Conditioning program at Maui Training Center is designed to support martial arts and everyday performance.

Check the schedule or contact us to get started.