Best Exercises for BJJ | Build Strength, Mobility, & Resilience for the Mat

Think you’re rolling with a tough opponent, and your lungs are screaming for air in the final thirty seconds. Your grip gives out just when you almost had that sweep. Sound familiar? 

I’ve been there, gasping and frustrated, knowing my cardio or grip strength let me down. Here’s the truth: regular gym workouts don’t prepare you for the unique demands of Brazilian Jiu-Jitsu. BJJ asks your body to do things most sports don’t, like holding tension while scrambling, controlling angles while fatigued, and exploding from awkward positions. 

This guide breaks down the best exercises for BJJ to help you dominate on the mat, stay injury-free, and train for years to come.

Why BJJ Requires a Unique Approach to Fitness

The Physical Reality of Rolling

Let me explain what makes BJJ so different. When you’re rolling, your body experiences constant push-pull forces. You’re transitioning on the ground, maintaining grips that feel like they’re ripping your fingers off, and then suddenly exploding into a scramble. It’s not like running or lifting weights in isolation.

Think about it. How many sports require you to pull someone’s collar while bridging your hips and turning your shoulders, all at the same time? This simultaneous demand on multiple muscle groups is what makes BJJ conditioning unique.

Why Traditional Gym Routines Fall Short

Bodybuilding splits isolate muscles. You train chest on Monday, back on Tuesday, legs on Wednesday. But BJJ doesn’t work that way. Everything connects and fires together.

Cardio machines don’t replicate the specific fatigue you feel after three consecutive scrambles. The treadmill won’t prepare you for that oxygen-starved feeling when someone’s crushing you from side control.

Key Pillars of BJJ Fitness

What does BJJ actually demand? Four main things:

• Functional strength that translates to the mat, not just big numbers on a barbell.
• Anaerobic endurance for those explosive moments, backed by an aerobic base so you can recover between rounds.
• Joint integrity in your hips, shoulders, and spine because injuries sideline you fast.
• Mobility under load because flexibility means nothing if you can’t control it while someone’s pressuring you.

The Injury Connection

Poor conditioning directly causes injuries. Weak shoulders lead to impingement when you post. Tight hips increase lower back strain during guard work. Limited neck strength makes you vulnerable during takedowns.

I learned this the hard way with a shoulder injury that kept me off the mat for two months. That’s when I realized conditioning isn’t optional.

Core Principles of Effective BJJ Conditioning

Specificity Matters

Train movements that actually appear in BJJ. Bridging, shrimping, and framing should be part of your conditioning, not just mat drills.

If an exercise doesn’t somehow relate to grappling movements, ask yourself if it’s the best use of your limited training time.

Joint Integrity Over Aesthetics

Nobody cares how big your biceps are if your shoulders hurt every time you break grips. Prioritize shoulder health, hip range, and spinal alignment over mirror muscles.

This mindset shift changed my training completely. I stopped chasing personal records and started asking, “Will this help my guard?”

Work Capacity Over Max Effort

BJJ isn’t about one max-effort move. It’s about sustaining high output for five-minute rounds, multiple times, potentially in a tournament all day long.

Build your stamina for repeated high-intensity efforts. That’s work capacity.

Recovery Is Part of Training

Rest days aren’t weakness. Sleep, active recovery, and proper nutrition prevent burnout and overuse injuries.

I used to train six days a week until my body forced me to stop. Now I’m smarter about recovery, and ironically, I perform better.

Best Strength Exercises for BJJ

Goal: Develop Functional, Full-Body Strength

These exercises translate directly to takedowns, guard retention, and escapes. They build the kind of strength that actually matters when you’re fighting for position.

Posterior Chain Power

Deadlifts (conventional, trap bar)

Deadlifts build the hip drive you need for takedowns, explosive bridges, and maintaining posture in someone’s guard. They strengthen your entire posterior chain, from your hamstrings to your upper back.

Start with trap bar deadlifts if you’re new to lifting. They’re easier on your lower back and still deliver amazing results.

I do conventional deadlifts once a week, keeping reps between three and five. Heavy enough to build strength, but not so heavy that I’m wrecked for training.

Kettlebell swings

Swings develop explosive hip extension, the same movement pattern you use in scrambles and when standing up from turtle position. They also condition your grip and build work capacity.

Focus on hip snap, not arm strength. The kettlebell should float because of your hip power, not because you’re lifting it.

I include kettlebell swings in my conditioning circuits, usually in sets of fifteen to twenty reps.

Upper Body Pulling Strength

Pull-ups (standard, weighted, towel/gi variations)

Pull-ups are essential for BJJ training. They build your lats for collar drags, strengthen your grip for maintaining control, and develop the pulling power needed for back takes.

Standard pull-ups are great, but gi pull-ups take it further. Drape a gi over the bar and grip the lapels. This mimics actual gripping scenarios.

I alternate between regular pull-ups one session and gi pull-ups the next. Start with bodyweight until you can do ten solid reps, then add weight.

Rows (barbell, dumbbell, inverted)

Rows counteract the hunched-forward posture many grapplers develop. They build scapular stability, which protects your shoulders during frames and heavy posting.

Barbell rows are my favorite for pure strength. Inverted rows work great at home with minimal equipment.

Keep your core tight during rows. This isn’t just an upper back exercise; your entire body should be engaged.

Lower Body Stability & Drive

Squats (goblet, front, Bulgarian split)

Squats build leg strength for sweeps, maintaining base while passing, and explosive stand-ups. They’re fundamental for grappling strength.

Goblet squats teach perfect form and work great for higher reps. Front squats challenge your core and translate well to wrestling positions.

I prefer front squats because they keep my torso upright, similar to good posture in BJJ.

Lunges & step-ups

BJJ creates imbalances because you spend time in asymmetric positions. One leg often works harder than the other during certain techniques.

Unilateral exercises like lunges and step-ups fix these imbalances. They also improve balance and proprioception, both critical for grappling.

I include Bulgarian split squats weekly. They’re humbling but incredibly effective.

Functional & Integrated Movements

Turkish get-ups

This exercise is BJJ magic. It combines full-body coordination, shoulder stability, and transition awareness. Getting up from the ground with a weight overhead mirrors the complex movements in grappling.

Start light. Really light. A Turkish get-up isn’t about the weight; it’s about the movement quality.

I do these as part of my warm-up with a light kettlebell. Three to five reps per side is plenty.

Farmer’s carries

Simply walk while holding heavy weights. This builds grip endurance, core bracing, and shoulder resilience all at once.

Farmer’s carries also teach you to move efficiently under load, just like controlling someone while transitioning positions.

I finish workouts with heavy carries, walking for thirty to sixty seconds. My forearms burn, but my grip has improved dramatically.

Core & Anti-Rotation Exercises for BJJ Control

Goal: Build a Stable, Responsive Core

Your core resists sweeps and powers your escapes. A strong core isn’t about six-pack abs; it’s about stability under pressure.

Anti-Rotation & Static Stability

Planks & side planks (RKC-style)

Standard planks are fine, but RKC-style planks are better. Squeeze everything: glutes, quads, abs. Create maximum tension throughout your body.

This teaches you to brace properly, essential for maintaining base during guard retention or defending mount.

Side planks address lateral stability. When someone’s trying to take your back, side plank strength keeps you from getting rolled.

I hold RKC planks for twenty to thirty seconds. Quality over duration.

Pallof press

Stand perpendicular to a cable machine or resistance band. Press the handle straight out and resist the rotation.

This exercise directly mimics resisting pressure from odd angles, exactly what happens when someone’s trying to sweep you.

Pallof presses taught me what true core stability feels like. Start light and focus on not rotating at all.

Dynamic Core Power

Medicine ball slams & twists

Explosive rotational power helps with throws and certain submissions. Medicine ball work develops this while being relatively low-risk.

Slams are therapeutic after a tough day, too. Just saying.

I include these in conditioning circuits, usually ten to fifteen reps per set.

Ab wheel rollouts

Ab wheel rollouts strengthen the connection between your hips and core, crucial for bridging and hip escapes.

Start from your knees, not your feet. Progress slowly. These are harder than they look.

My lower back used to hurt during long rolling sessions. Ab wheel rollouts fixed that by strengthening my anterior core.

BJJ-Specific Core Endurance

Hanging leg raises

Hanging leg raises mimic the core engagement needed for active guard retention, especially when someone’s trying to pass and you’re keeping them at bay with your legs.

Control the descent. Don’t swing. That’s where the real core work happens.

I do these at the end of upper body sessions, usually three sets of eight to twelve reps.

Dead bugs

Dead bugs teach controlled core engagement while breathing, critical for maintaining pressure while passing.

Lie on your back, raise opposite arm and leg while keeping your lower back flat. This simple exercise builds remarkable core control.

Dead bugs became part of my daily warm-up routine. They’re deceptively challenging.

Mobility & Flexibility Exercises for Injury Prevention

Goal: Maintain Range of Motion Without Sacrificing Strength

Flexibility without strength is useless. Mobility under control is what BJJ demands.

Hip Mobility

90/90 stretches, pigeon pose, deep squat holds

Hip mobility determines your guard game. Tight hips limit your guard retention, make deep half uncomfortable, and restrict your leg lock defense.

The 90/90 stretch hits internal and external hip rotation simultaneously. Sit with one leg in front at ninety degrees, one behind at ninety degrees.

Pigeon pose opens your hips differently. Deep squat holds improve ankle and hip mobility together.

I spend ten minutes on hip mobility after every training session. It’s made a huge difference in my guard flexibility.

Hip CARs (Controlled Articular Rotations)

Hip CARs involve moving your hip through its full range of motion with control. This builds active mobility, not just passive flexibility.

Stand on one leg and make slow, controlled circles with the other. It looks simple but reveals mobility limitations quickly.

These work great as a morning routine or pre-training warm-up.

Shoulder & Thoracic Health

Band dislocates, wall slides, arm circles

Gripping constantly reduces shoulder external rotation. The band is dislocated restore it.

Hold a resistance band wide, bring it overhead and behind your back in a smooth arc. This maintains shoulder range and prevents impingement.

Wall slides improve scapular control. Stand against a wall, raise your arms keeping contact, then slide them down.

I do fifty band dislocates daily. Takes two minutes and keeps my shoulders healthy.

Thoracic spine rotations & thread-the-needle

BJJ creates a hunched-forward posture over time. Thoracic rotations counter this by improving mid-back mobility.

Thread-the-needle is simple: On all fours, thread one arm under your body, rotating your spine. This stretches and mobilizes your upper back.

Better thoracic mobility improves your framing effectiveness and reduces neck strain.

Spinal & Neck Resilience

Cat-cow, spinal waves

Cat-cow flows create fluid spinal movement. Arch your back (cow), then round it (cat), flowing between positions.

This translates directly to bridging and technical rolling movements. Your spine needs to move fluidly, not just be strong.

Spinal waves involve moving your spine in a wave-like motion from all fours. They look strange but feel amazing.

Neck isometrics

Place your hand against your forehead and push your head forward while resisting with your hand. Hold for ten seconds.

Repeat for all directions: forward, back, both sides. This builds neck strength without risky movements.

Strong neck muscles reduce whiplash risk during takedowns and back takes. I do these three times weekly.

Ankle & Foot Mobility

Ankle circles, wall mobilizations

Ankle mobility matters more than most realize. It’s critical for heel hook defense, berimbolo entries, and overall balance.

Ankle circles are simple but effective. Rotate your ankle through full range in both directions.

Wall mobilizations involve placing your foot near a wall and driving your knee forward over your toes, stretching your ankle.

I ignored ankle mobility for years. Don’t make my mistake.

Conditioning & Endurance Drills for Grapplers

Goal: Simulate the Metabolic Demands of Live Rolling

Rolling isn’t steady-state cardio. It’s short bursts of intensity, sustained tension that drains your muscles, and mental battles when you’re exhausted.

Your conditioning should reflect this reality.

Sport-Specific Intervals

HIIT circuits

High-intensity interval training mirrors the stop-and-go nature of grappling. Here’s a circuit I use:

Kettlebell swings for thirty seconds, then sprawls for thirty seconds, battle ropes for thirty seconds, shrimp drills for thirty seconds. Rest thirty seconds between rounds. Repeat four to six times.

This type of training builds the specific endurance you need for competition. Your heart rate spikes, you push through fatigue, and you recover quickly.

The key is matching work-to-rest ratios with actual rolling. Most rounds are five minutes with one minute rest, so train accordingly.

Sled pushes / prowler drives

Sled work builds leg drive without beating up your joints. It’s perfect for grapplers who already stress their knees during training.

Push heavy for twenty to thirty yards. Rest, then repeat. This develops the explosive leg drive needed for takedowns and standing up from turtle.

I do sled pushes on days when my joints feel tired but I still want to train hard.

BJJ-Inspired Cardio

“Shark Tank” sprints

Here’s a brutal conditioning drill: Roll for two minutes, immediately sprint for thirty seconds, roll for two minutes, sprint again. Repeat three to five times.

This mimics tournament pacing where you might have back-to-back matches with minimal rest.

Start with shorter intervals if you’re new to this. Even one minute of rolling followed by a twenty-second sprint is challenging.

Ginástica Natural flows

Ginástica Natural combines movement drills into flowing sequences. Bear crawls, crab walks, and shrimp chains create dynamic conditioning that looks and feels like grappling.

These flows improve body awareness while building endurance. You’re constantly transitioning, just like in actual rolling.

I use these as active recovery on lighter training days or as warm-ups before technique sessions.

Low-Impact Aerobic Base

Rowing, assault bike, swimming

Building an aerobic base helps you recover between hard rounds. These low-impact options build cardiovascular capacity without pounding your joints.

Rowing works your entire body and mimics the pulling patterns in BJJ. The assault bike is incredibly difficult but joint-friendly.

Swimming gives your body a break from constant ground contact while maintaining conditioning.

I row for twenty to thirty minutes once weekly. It’s meditative and builds my base without adding stress.

Grip Strength Training for Gi & No-Gi

Goal: Outlast Opponents on Grips

Ever lost a dominant position because your grip gave out? Frustrating, right? Grip strength often determines who controls the match.

Essential Grip Exercises

Towel/gi pull-ups

Drape a towel or gi over a pull-up bar and grip the fabric. Now do pull-ups. Your forearms will scream.

This exercise directly transfers to maintaining collar grips and sleeve controls under fatigue.

Start with dead hangs if you can’t do full pull-ups yet. Just hanging builds incredible grip endurance.

Rice bucket drills

Fill a five-gallon bucket with rice. Plunge your hands in and perform various movements: opening and closing your fists, rotating your wrists, grabbing and squeezing.

This old-school method works. It strengthens your fingers, wrists, and forearms while being therapeutic for your hands.

I do rice bucket work while watching technique videos. Multitasking at its finest.

Plate pinches & finger hangs

Pinch-grip two weight plates smooth-side out and hold them. Start with twenty to thirty seconds.

Finger hangs involve hanging from a pull-up bar using just your fingers, not your full grip. This strengthens the often-neglected finger tendons.

Both exercises build the specific grip strength needed for maintaining controls.

Fat-grip carries

Use fat-grip attachments on dumbbells or kettlebells and carry them. The thicker diameter forces your grip to work harder.

Walk for thirty to sixty seconds. Rest. Repeat.

My grip used to fail during long rolls. These exercises fixed that problem.

Programming Tips

Train grip two to three times weekly, either after rolling or on off days. Never train grip hard before rolling because you need those hands.

Balance different grip types: crush grip (squeezing), support grip (hanging), and pinch strength (holding plates).

Prioritize hand health. Massage your forearms, stretch your fingers, and rest when needed. Overtraining your grip leads to tendonitis, which sidelines you for months.

I learned this lesson the hard way with forearm tendonitis that wouldn’t heal because I kept training through it.

Sport-Specific BJJ Drills (Mat-Based Conditioning)

Goal: Bridge the Gap Between Gym and Mat

These drills use grappling movements for conditioning. They build strength and endurance while reinforcing technique.

Shrimp drills (distance, speed, weighted)

Shrimp across the mat for distance. Time yourself and try to improve. Add a weight vest to increase difficulty.

Fast shrimps build explosiveness. Slow, controlled shrimps build endurance and technique precision.

I start every training session with fifty shrimps. It’s my mobility warm-up and conditioning rolled into one.

Sprawl complexes

From standing, sprawl explosively. Pop back up. Repeat ten times without stopping.

This builds takedown defense endurance. Late in a match when someone shoots, your sprawl needs to be automatic despite fatigue.

Sprawl complexes are brutal but effective. I include them in my conditioning circuits.

Bridging holds & explosive bridges

Lie on your back and bridge onto your head and heels. Hold for time.

Then do explosive bridges where you launch yourself up and land back down. This builds the hip power needed for escapes.

Strong bridging saved me countless times from side control and mount. These drills developed that strength.

Shadow grappling flows

Move through grappling sequences without a partner. Shrimp, technical stand-up, level change for a shot, return to guard, repeat.

Shadow grappling improves neural efficiency. Your body learns to chain movements together smoothly.

I do shadow flows during warm-ups or active recovery days. Five to ten minutes builds a surprising sweat.

Bodyweight & Minimal-Equipment Options

For Home Training or Travel

You don’t need a full gym. These exercises require minimal equipment but deliver maximum results.

Push-up variations (archer, pseudo-planche)

Standard push-ups are fine, but archer push-ups better develop shoulder stability for framing. Shift your weight to one side while extending the other arm.

Pseudo-planche push-ups involve leaning forward with your hands near your hips. This builds incredible shoulder and core strength.

Both variations translate directly to maintaining frames under pressure.

Bear crawls, lunges, bodyweight squats

Bear crawls develop full-body coordination and conditioning. Crawl forward, backward, and laterally.

Walking lunges and bodyweight squats maintain leg strength when you don’t have weights available.

I travel frequently for tournaments. These movements keep me strong anywhere.

Resistance band routines

Resistance bands are incredibly versatile. Use them for rows, pull-aparts for shoulder health, and hip activation exercises.

Pack bands in your gym bag. They weigh nothing and enable a full workout anywhere.

Band pull-aparts became part of my daily routine. They keep my shoulders healthy between training sessions.

Sample 20-Minute Home Circuit

Here’s what I do at home when I can’t get to the gym:

Pull-ups (or inverted rows if no bar), goblet squats holding a backpack filled with books, hip CARs for mobility, plank holds.

Do each exercise for forty-five seconds, rest fifteen seconds, move to the next. Complete four rounds. Done in twenty minutes.

This simple circuit maintains your strength and mobility between gym sessions.

How to Structure a Weekly BJJ Strength & Conditioning Program

Balanced, Sustainable, and Adaptable

The best program is one you’ll actually follow. Here’s a realistic template that complements your mat time.

Sample Weekly Template

Day 1: Strength (posterior chain + upper pull)

Deadlifts, pull-ups, rows, farmer’s carries. Focus on quality reps and good form.

Keep the session to forty-five minutes maximum. You’re building strength, not exhausting yourself.

Day 2: Mobility + light conditioning

Hip mobility work, thoracic rotations, light rowing or assault bike for twenty minutes. This is active recovery.

Don’t skip mobility days. They’re as important as strength days for longevity.

Day 3: Strength (lower body + core)

Squats, lunges, Turkish get-ups, ab wheel rollouts. Again, focus on form and building capacity.

Day 4: Sport-specific conditioning

HIIT circuit, grip work, BJJ movement drills. This session should feel more like intense rolling.

Push yourself here, but leave enough in the tank for your next training session.

Rest/active recovery days

Foam rolling, walking, contrast therapy (alternating hot and cold), light stretching. Rest isn’t lazy; it’s strategic.

I walk for thirty minutes on rest days. It promotes recovery without adding stress.

Periodization Tips

In-season (heavy rolling): Reduce volume but maintain intensity. If you’re rolling four to five times weekly, do only two strength sessions.

Your mat work is already intense. Supplemental training should support, not sabotage, your grappling.

Off-season/tournament prep: Increase strength and conditioning load when rolling volume decreases.

This is when you build the physical qualities you’ll maintain during competition season.

Deload every 4 to 6 weeks: Reduce volume and intensity by half for one week. Your body needs periodic breaks to adapt and grow stronger.

I used to resist deload weeks until I realized I performed better after taking them.

Same-Day Training Guidelines

If you’re lifting and rolling on the same day, lift after technical classes, never after hard sparring.

Hard sparring depletes you. Lifting in that state increases injury risk and reduces training quality.

Keep combined sessions under forty-five minutes. A quick strength session is better than a long exhausting one.

I learned to prioritize. Some days I skip lifting to ensure quality mat time. That’s okay.

Common Mistakes to Avoid

Chasing max lifts instead of movement quality

Your one-rep max doesn’t matter. What matters is building functional strength that helps your BJJ.

I stopped caring about my deadlift numbers and started asking if my bridging improved. That shift changed everything.

Skipping mobility or warm-ups

Jumping straight into training is a recipe for injury. Your body needs preparation.

Ten minutes of mobility work prevents weeks of injury recovery. Do the math.

Overdoing leg fatigue before class

High-rep squats before rolling leaves your legs useless. Save intense leg work for after training or separate days.

I made this mistake early on. Squatting heavy before class ruined my movement for hours.

Ignoring unilateral work

BJJ creates imbalances. One side becomes dominant. Unilateral exercises fix this.

Include single-leg and single-arm movements regularly. Your body will thank you.

Copying bodybuilding splits

Chest and triceps day doesn’t translate to grappling. Train movement patterns, not individual muscles.

Bodybuilding programs neglect the functional patterns BJJ demands.

Training through pain

Soreness is fine. Sharp pain is not. Training through pain leads to chronic injuries that plague you for years.

I ignored shoulder pain until it became a major injury. Listen to your body.

Adjusting for Skill Level & Goals

Beginners

Focus on learning proper form, basic mobility, and bodyweight strength.

Two off-mat sessions weekly is plenty when you’re still learning techniques and building your rolling foundation.

Don’t overcomplicate things. Master the basics: squats, push-ups, pull-ups, and hip mobility.

Intermediate

Add external load, introduce conditioning circuits, and prioritize your weak links.

If your grip fails constantly, emphasize grip work. If your gas tank is empty by round three, focus on conditioning.

This is when targeted training makes the biggest difference.

Advanced / Competitors

Implement sport-specific periodization around competitions. Peak your conditioning as tournaments approach.

Make prehab part of your daily routine. At this level, staying healthy is as important as getting stronger.

Advanced athletes need recovery and injury prevention more than extra volume.

Injured Athletes

Modify exercises to work around injuries. Use landmine presses if overhead pressing hurts your shoulder.

Emphasize blood flow to injured areas and maintain range of motion without aggravating the injury.

I’ve trained through various injuries. Smart modifications keep you training while you heal.

Equipment & Home Gym Essentials

Must-Haves

Pull-up bar, single kettlebell (start with 35 pounds for men, 20 pounds for women), resistance bands, yoga mat.

These four items enable hundreds of effective exercises. They’re relatively inexpensive and last forever.

My home gym started with just these essentials. I trained effectively for years with nothing else.

Nice-to-Haves

Sled for pushing and pulling, battle ropes for conditioning, ab wheel for core work.

These add variety and specific training benefits but aren’t necessary starting out.

Add equipment gradually as you identify what benefits your training most.

Budget Hacks

Use a backpack filled with books for weighted carries and goblet squats. Old towels or an actual gi work perfectly for grip training.

You can build significant strength with creativity and minimal investment.

Never let equipment limitations become an excuse. Bodyweight training alone builds impressive functional strength.

FAQs: Best Exercises for BJJ

How often should I train off the mat?

Two to four times weekly, depending on your rolling volume. If you’re rolling five times weekly, two strength sessions are plenty. Less frequent rolling allows more supplemental training.

Listen to your body. Quality beats quantity every time.

Can I do all this without a gym?

Absolutely. Bodyweight exercises plus minimal tools like bands and a pull-up bar provide everything you need.

I’ve trained in hotel rooms, parks, and tiny apartments. Where there’s a will, there’s a way.

Which exercise gives the biggest ROI?

Deadlifts for posterior chain strength, pull-ups for upper body and grip, Turkish get-ups for full-body coordination, and hip mobility work for injury prevention.

If I could only do four things, those would be it.

Will lifting make me stiff?

Only if you skip mobility work. Train strength and mobility together, and you’ll become both strong and flexible.

I’m more mobile now at brown belt than I was as a white belt, despite being significantly stronger.

How long until I see results?

Noticeable changes appear in four to six weeks with consistent training. Significant improvements take three to six months.

Trust the process. Small improvements compound into major gains over time.

Should I lift heavy or focus on endurance?

Both. Lift heavy one to two times weekly for strength, then use circuits and higher-rep work for endurance.

Balance is key. Your training should include both elements.

Conclusion

The best exercises for BJJ build four essential qualities: strength for control, endurance for sustained performance, mobility for injury prevention, and resilience for training longevity. Remember that the most effective exercises are the ones you perform consistently and that directly serve your grappling goals, not your ego.

Start this week with one strength movement like deadlifts, one mobility drill for your hips, and one conditioning circuit. Your future self will thank you when you’re dominating positions, outlasting opponents, and training pain-free for years to come.