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LAB NOTES

Strength & conditioning for BJJ, sambo and wrestling

Physical preparation should help you train and compete on the mat. Explore strength, repeat-effort capacity and movement quality in the context of BJJ, sambo and wrestling. The useful question is not how tired a workout makes you, but which limitation it addresses and how it fits your week.

Strength & conditioning

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A BORETS athlete performs a weighted dip on parallel bars with kettlebells attached to a belt

Strength & conditioning

Strength and conditioning for grappling

Fit strength work around BJJ, sambo and wrestling. A two-day lifting example, conditioning options and practical ways to adjust training and recovery.

Borets athletes during supervised strength training

Strength & conditioning

BJJ strength training

Build a BJJ strength-training week around your mat priorities: movement patterns, two example session roles, a useful training log and signs to adjust.

A BORETS athlete training on an air bike in the club gym

Strength & conditioning

Wrestling conditioning

Plan wrestling conditioning around the actions you need to repeat. Assess pacing, technical quality and recovery with a practical mat protocol and training log.

A BORETS athlete holding a thick climbing rope with both hands

Strength & conditioning

Grip Strength for Grappling

A practical grip session for gi, sambo and no gi: supported fabric holds, carries, sensible progression and a check against your next mat session.

A BORETS athlete lifts a partner during a takedown drill with resistance cords attached to a harness

Strength & conditioning

Explosive Takedown Power

Build a small wrestling power session with low jumps, medicine-ball throws and controlled entries. Learn when to progress and when to end the set.

An athlete demonstrating a front wrestling bridge with head and feet on the mat

Strength & conditioning

Neck Training for Wrestling

A practical introduction to neutral-position neck isometrics: setup, gentle familiarisation, progression and why adult bridges are not a beginner default.

The BORETS team doing floor conditioning

Strength & conditioning

Core Strength for Grappling

Use a Pallof press, suitcase carry and dead bug to practise trunk control. Includes an adult session, regressions and useful quality checks.

BORETS athletes perform floor exercises while a coach observes

Strength & conditioning

Hip Mobility for BJJ

A short hip-mobility sequence for guard movement and wrestling entries, using seated switches, rock-backs and controlled position changes.

BORETS athletes playing table tennis between mat sessions

Strength & conditioning

Balance and Coordination for Grappling

Progress from supported single-leg reaches to directional steps and light partner tasks. Build balance drills around decisions, not circus difficulty.

Athletes preparing for a group session at a BORETS camp

Strength & conditioning

Aerobic Conditioning for Grappling

Choose a manageable pace for cycling, walking or jogging, fit it around grappling and use a simple log to decide whether more work is helping.

BORETS athletes doing floor conditioning together

Strength & conditioning

Repeat-Effort Conditioning

A practical introduction to short conditioning intervals, with a bike option, controlled wrestling tasks and clear rules for changing work and rest.

A BORETS athlete preparing a barbell lift

Strength & conditioning

Leg Strength for Wrestling

Build a practical lower-body session with a box squat, supported split squat and step-down. Choose load by movement quality and fit it around wrestling.

BORETS athletes training on an outdoor pull-up bar

Strength & conditioning

Pulling Strength for Grappling

Build horizontal and vertical pulling with adjustable exercises, clear shoulder mechanics and sensible volume beside grip fighting and mat practice.

Parent and child practising a squat at an open class

Strength & conditioning

Strength Training for Young Wrestlers

A practical guide to supervised youth strength training: useful movement patterns, sensible progression and room for wrestling practice.

Group coordination exercise on the mat

Strength & conditioning

Coordination and Balance Games for Young Grapplers

Build a simple movement course with balance, turning and target tasks, then adjust difficulty without turning every game into a race.

Children and parents doing a movement game

Strength & conditioning

Agility Games for Young Wrestlers

Short games that practice reacting, changing direction and braking, with simple ways to preserve quality and avoid crowded running drills.

Parent and child listening together during training

Strength & conditioning

How Often Should Kids Train BJJ or Wrestling? Build a Workable Week

Plan children’s grappling around school, other sports and recovery, using a sample week and clear reasons to adjust the schedule.

A coach crouches beside athletes gathered on the mat during a BORETS group session

Strength & conditioning

BJJ Recovery and Injury Prevention

Practical BJJ recovery habits: manage training load, sleep, mat hygiene, partner choice and return after a break, with clear signs to seek care.

BORETS athletes perform floor exercises while a coach observes

Strength & conditioning

Grappling Warm-Up

A practical 12–15-minute grappling warm-up: easy movement, mobility, familiar solo drills and controlled partner work before BJJ or wrestling.