This is the third in a series of four articles by Jason Brown, a jiu jitsu coach known for his deep understanding of supplemental training methods.
Kettlebell Training for Jiu Jitsu Part 3
In Part 2 of Kettlebell Training for Jiu Jitsu we progressed on to the ½ kneeling Clean and Press, or Screw Press. This week we further develop our progression and start to build more flow.
The kettlebell world is huge, with many techniques and modifications, just like Brazilian Jiu-Jitsu. But if you choose to focus on a few solid basics, and really work deeply on those, you can start to build wonderful flows into your program. Maybe escape the sets and reps and actually focus on the grace and elegance of your kettlebell skills? Get lost in the flow. Consider that when we move into week 3.
Week 3 Workout
Work on these new transitions and progressions slowly. Can you move through each of these drills smoothly? Can you perform them slowly and quickly? Play around with the speed of each skill while maintaining control.
We’ve taken the ½ Kneeling Clean & Press (Or Screw Press) from week 1 and deepened its range of motion…taking your hand completely to the floor. And we’ve added a sit-back to the TGU with high-bridge. That should feel very much like standing up in base or a technical stand-up to you.
Week 3 Coaching Tips
Here are the coaching tips from Week 3. Please let me know if I can help with anything. Week 4 for the complete kettlebell flow for BJJ will be here shortly.
If you enjoyed this article, then you may also enjoy our complete fitness training program 'Budo Fit' by 3rd-degree Jiu-Jitsu Black Belt and fitness expert Nicolas Gregoriades.