Brazilian Jiu Jitsu

What are the more effective ways to train the core area? and still be relevant to brazilian jiu jitsu.

Athletes indirectly train their core area through their specific sporting movements. When applying one of our more important training principles “specificity”, you cant get a better training stimulus for a particular sport than the actual sporting movement itself. Athletes that have the greatest core strength are those that participate in Olympic lifting (clean and jerk & power snatch) and your power lifters. The desired outcome of these lifts (with the exception of bench press) is to lift a resistance against gravity while the body is in the upright position. It’s through years of repetitious practice that builds a strong core specific to these lifts. With kickboxing it’s the continual kicking and punching to bags and pads, which increases the strength of the core area specific to that movement. With the round kick, Its rectus abdominis and the obliques (with a small contribution from the erector spinae muscles) that contribute to the dynamic movement of the trunk and transversus abdominus that holds body positioning through the movement of the kick and stops the body from folding on impact, such as in brazilian jiu jitsu. 

 

 

 

In addition to the continual practice of sporting movements, resistance training can be of great benefit. You’ll find that all professional athletes participate in resistance training to help them excel in their chosen sport and allot of amateur athletes who take their sport seriously are also involved in resistance training. As far as training transversus abdominus goes, you cant beat your big lifts, as they train transversus abdominus in the manner in which it was designed to work (stabilizing the body in an upright position, resisting the force of gravity). These lifts include BB back squat, BB front squat, free weight lunges, dead lifts, power cleans and hang cleans. When looking at dynamic movements, in addition to transversus abdominus you need to train the trunk flexors, extensors and rotators.
Rectus abdominis is an important muscle grouping for brazilian jiu jitsu
So far research has shown that rectus abdominis (our six pack) is a trunk flexor and lateral trunk flexor. If we are lying on the ground supine like the brazilian jiu jitsu closed guard (face up) with our knees bent at 90 degrees and our feet in constant contact with the ground, when our upper body moves we have trunk flexion or what’s commonly known as a curl up or abdominal curl. If our upper body remains on the ground and we bring our knees to our chest we have a reverse curl (with some additional help from our hip flexors). You’ll find most training for rectus abdominis whether done on a fit ball, on a sit up bench, in a machine or on a hip flexor stand are all variations of the curl up or reverse curl. 


Lower body remains stationary
while lower body moves brazilian jiu jitsu
Upper body remains stationary
while upper body moves
 

 

 

 

 

 

 

 

You must keep the core strong for Brazilian Jiu Jitsu