BJJ Kettlebell Strength Program

Overview

This 8-week kettlebell program is designed specifically for Brazilian Jiu-Jitsu practitioners. Kettlebells are ideal for grapplers because they develop grip endurance, explosive hip power, and rotational strength—all critical for success on the mats.

Why Kettlebells for BJJ?

• Grip Endurance: Holding the handle mimics gi grips
• Hip Power: Swings and cleans develop explosive hips for sweeps and takedowns
• Core Stability: Offset loading challenges your anti-rotation strength
• Functional Strength: Movements translate directly to grappling

Equipment Needed

• Kettlebell (men: 16-24kg, women: 12-16kg)
• Pull-up bar
• Timer

Program Structure

Phase 1: Foundation (Weeks 1-3)

Build movement quality and work capacity.

Day 1: Lower Body Focus

• Turkish Get-Ups: 3x3 each side
• Kettlebell Swings: 5x10
• Goblet Squats: 3x10
• Farmer's Carry: 3x40 meters

Day 2: Upper Body Focus

• Single-Arm Rows: 3x10 each side
• Push-Ups: 3x max reps
• Kettlebell Halos: 2x10 each direction
• Pull-Ups: 3x max reps

Day 3: Full Body

• Swings: 10 EMOM for 10 minutes
• Clean and Press: 3x5 each side
• Goblet Squat to Press: 3x8
• Plank: 3x45 seconds

Phase 2: Strength (Weeks 4-6)

Increase load and intensity.

Day 1

• Double Kettlebell Front Squats: 4x6
• Single-Leg Deadlifts: 3x8 each side
• Swings: 5x15
• Weighted Pull-Ups: 4x5

Day 2

• Floor Press: 4x8 each side
• Renegade Rows: 3x8 each side
• Windmills: 3x5 each side
• Loaded Carries: 4x50 meters

Day 3

• Clean and Press: 5x3 each side
• Sumo Deadlift High Pull: 4x10
• Turkish Get-Ups: Heavy singles, 5 each side
• Core Circuit: 3 rounds

Phase 3: Power (Weeks 7-8)

Peak explosive strength.

Day 1

• Snatch: 5x5 each side
• Double Swings: 5x10
• Jump Squats: 4x5
• Heavy Farmer's Carry: 3x30 meters

Day 2

• Push Press: 5x5 each side
• Explosive Rows: 4x6 each side
• Clapping Push-Ups: 3x8
• L-Sit Hold: 3x max

Day 3

• Complex: Swing + Clean + Press + Squat, 3 rounds each side
• Pull-Up Variations: 4x max
• Hollow Body Rocks: 3x20
• Stretch and recovery

Training Tips

1. Don't train to failure: Save energy for BJJ
2. Time your sessions: 45 minutes max
3. Schedule wisely: Lift on non-rolling days when possible
4. Progress gradually: Add reps before adding weight

Expected Results

After 8 weeks, you should notice:

• Improved grip endurance during rolls
• More explosive hip movement
• Better base and stability
• Increased work capacity

Start the program and track your progress to see real improvements in your grappling strength.