Jiu-Jitsu Exercises For Holiday Damage Control

Last Updated on November 5, 2020 by admin

January is neve ran easy month. It comes right behind November and December, or in other words, the period of the year where eating is a major activity during anyone’s days. Of course, this is why people resort to New Year’s resolutions, which somehow, always get stretched to at least past halfway of January. Since we’re entering that stage of the year, where some will have resolutions and others will look to get (back) into fighting shape, there is a smart way to do it – specific Jiu-Jitsu exercises. It won’t be an easy one, at all, but it will most certainly be an efficient way of undoing some of that holiday damage yo amassed during the last month and a half. 

Training BJJ only is a perfect way to get into shape – until it isn’t. If you’ve been training for more than a couple of years, you already have a certain level of efficiency when it comes to grappling. Once or twice you might pull off training and rolling at a higher intensity as a means to get your “beach body” back. However, after a while, all that you’ll notice is that you now have an extra layer preventing you from doing stuff like inversions or folds. At a certain point, you’ll have to complement your grappling with Jiu-Jitsu exercises to really get the most bang for your buck. Why just run on a treadmill and do bench presses when you can actually speed everything up, gain strength, a better gas thank, more mobility and get into peak fighting shape? Here’s how.

Holiday Damage Control

Let’s face it, you’ll overeat during the holiday season. Not only that, but you’ll also stretch it way past its due date. For most, that means deep into January, when you can still enjoy a few days of New Yera’s leave and no training. And you know what? it is perfectly okay, as long as you have a way back. I’ve tried being disciplined and eating clean, even cutting weight in January (for the Europeans). Suffice to say, that was the hardest weigh cut I’ve ever done.

New Year’s resolutions actually come with perfect timing. You’re fat enough to need some Jiu-Jitsu exercises to help you get back in shape, and there’s not much you can do unless you live in a tropical paradise. So why don’t people just go and train like they decided they’ll do? Well, because it is still cold and nobody can see how they look under all the layers of clothing we usually wear this time of year. However, if you do Jiu-Jitsu, it is about much more than just looking good or reducing some holiday blubber.

You actually need to be able to move when you grapple, and trust me, I know, holiday excesses can really throw a wrench into those plans. Moreover, if you’re a competitor, you’ve not only got to get to your weight division, but also improve performance. It is easy, the lazier you get, the more your cardio will suffer. I’ve tried for years and years to break this cycle and never really got far. Until this year. I have now found the perfect combination of Jiu-Jitsu exercises, that along with regular BJJ training will get you in peak shape in no more than a month’s time.

What Are Your Best Options?


Strength training

Trying to do more BJJ


Jiu-Jitsu Exercises To Get In Fighting Shape Fast

Chin Ups (Gi, L)

Hollow Body Hold

Hip Thrusts

Alt KB Rows


Sprinting (hills/ sleds)


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