Strength & Conditioning for the Jiu Jitsu Athlete
At New Concept Jiu Jitsu in Dallas, Texas, our Strength & Conditioning Program is designed specifically for the needs of Jiu Jitsu practitioners—whether you’re a youth student starting your martial arts journey, an adult hobbyist training for fitness, or a dedicated competitor preparing for tournaments.
We offer two age groups:
- Youth (Ages 7–13)
- Adults (Ages 14+)
This class is included with all New Concept Jiu Jitsu memberships, giving every member access to a proven training system that builds a stronger, more resilient body for Jiu Jitsu.
Secure your spot and get started today!
Why Strength & Conditioning is Essential for Jiu Jitsu
Jiu Jitsu demands a unique combination of strength, endurance, mobility, and injury resilience. Our program addresses all of these areas, helping you:
- Build full-body strength to control positions and execute techniques more effectively.
- Improve mobility and flexibility to prevent injuries and move fluidly on the mats.
- Increase cardiovascular capacity for longer rolls and multiple tournament matches.
- Develop joint stability for grip fighting, takedowns, and guard retention.
- Become more explosive and reactive in scrambles and transitions.
Whether you train for fun or to win championships, this program lays the physical foundation for success in Brazilian Jiu Jitsu.
Tournament Support from Coach Reese
On competition day, our Dallas Jiu Jitsu team has a major advantage—Coach Reese. He attends tournaments with the team, providing structured warm-ups to ensure every competitor steps on the mat ready to perform at 100%.
Benefits of Coach Reese’s pre-match preparation include:
- Firing at full speed from the first second of the first match.
- Lowering the risk of injuries by avoiding “cold starts.”
- Improving range of motion and maintaining flexibility throughout the day.
- Strengthening joints and muscles for safer, more effective performance.
- Sustaining energy and focus through multiple matches.
This hands-on tournament support helps our athletes compete with confidence and stay injury-free.
FREE Jiu Jitsu Athlete Training Program for Members
When you join New Concept Jiu Jitsu in Dallas, you’ll receive a FREE custom training program from Coach Reese tailored to the needs of the Jiu Jitsu athlete. This program complements your time on the mats, focusing on strength, mobility, and conditioning to keep you performing your best.
What to Expect & Intention of Class
When attending the New Concept BJJ strength and conditioning class, you can expect a structured workout designed to create a dynamic athlete while sharpening your physical attributes relevant to the martial art. Here’s what you might encounter:
- Warm-up: The session will typically start with a dynamic warm-up to prepare your body for the exercises ahead. This could include movements like jogging, jumping jacks, arm circles, and leg swings to increase heart rate, blood flow, and flexibility.
- Strength Training: Expect to engage in exercises that target the muscles used in BJJ, such as the core, hips, legs, arms, and back. This could involve bodyweight exercises like push-ups, pull-ups, squats, lunges, and planks, as well as weightlifting exercises using dumbbells, kettlebells, VIPR, or resistance bands.
- Cardiovascular Conditioning: BJJ matches can be intense and physically demanding, so expect some cardio-focused activities to improve your endurance. This might involve circuit training, interval sprints, or high-intensity interval training (HIIT) to simulate the energy demands of grappling.
- Flexibility and Mobility: BJJ requires a good range of motion and flexibility, so expect to incorporate stretches and mobility exercises into your routine. These could include Kinstretch techniques, yoga-inspired poses, foam rolling, or dynamic stretching to improve flexibility and prevent injuries.
- Skill-Specific Drills: Depending on the class structure, you may also practice specific techniques or movements relevant to BJJ, such as takedowns, guard passes, escapes, or submissions. These drills can help improve your technique, timing, and muscle memory.
- Cool Down: Like any workout, expect to finish with a cool-down period to gradually lower your heart rate and stretch out your muscles. This could involve static stretching or gentle movements to aid in recovery and flexibility.
Overall, expect a challenging but rewarding workout that will not only improve your physical conditioning but also enhance your performance on the mats during BJJ training and competitions. Remember to listen to your body, stay hydrated, and communicate any concerns or limitations with your instructor.
These classes are included in all New Concept BJJ Memberships. Not a member? No problem! DROP-INS ARE WELCOME! ($15 per person)
Ready to get stronger for Jiu Jitsu?
📍 Visit us at New Concept Jiu Jitsu in Dallas, TX.
💪 Try a free trial class and experience the difference strength & conditioning makes on the mats.
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Reese Ivy
- ACE Certified Personal Trainer
- EMT Certification
- 7+ Years Experience Sports Performance Coaching
