Kettlebell Complex for Jiu Jitsu Athletes

KB FIGHTER COMPLEX

A complex is a series of exercises that are sequenced in a specific order to optimize performance, work the entire body, build muscle, increase conditioning, and improve mental toughness.

Most complexes consist of 4-6 exercises with 6-15 reps each. There could be more exercises and reps, but for the sake of simplicity, that’s the standard.

Since there are no rest between exercises in a complex most complexes can last up to 1-2 minutes depending on exercises and conditioning. The KB Fighter Complex is done for 3-5 rounds of battling with the Kettlebell.

 The key to this complex is to maintain form and technique, and of course, finish the complex. For the KB Fighter Complex, you use one kettlebell. Choose your weight by the weakest movement, which probably would be Grappler Rows, hence you have squeeze and grip the bell. 

The KB Fighter Complex consists of:

  • Bottoms Up Goblet Squats
  • Grappler Rows
  • Single Rack Squat Rotations per side
  • Rice Bag Tosses per side 

For Strength:

To make this complex geared towards strength, choose a challenging weight that’ll allow you to perform 8 reps of the Grappler Rows. Perform 6 reps of each exercise without putting the Kettlebell down. Time how long it takes you to get through the complex and rest for a 1:2, meaning if it takes you 2 minutes to finish the circuit, rest for 4 minutes. Perform 3-5 rounds.

For Conditioning:

To make this complex geared towards conditioning, choose a challenging weight that’ll allow you to perform 15 reps of the Grappler Rows. Perform 12 reps of each exercise without putting the Kettlebell down. Time how long it takes you to get through the complex and rest for a 1:0.5 -1, meaning if it takes you 2 minutes to finish the circuit, rest for 1-2 minutes. Perform 3-5 rounds.

Bio:
Daniel Aipa is the Founder and Director of Human Performance for The Kū Project, a Hawaii based online source for fitness, health, nutrition, style, and the Kū philosophy to help men become stronger, healthier, successful and embody what it means to be Kū.  Aipa is also the owner and Head Strength and Conditioning Coach of Kū Performance Hawaii bringing with him over 10 years of experience in the athletic performance industry.  Aipa comes from a background of being a multiple sport athlete and martial artist (judo, jiu jitsu, kajukenbo, and lua).  He graduated from the University of Redlands and moved his way up from Assistant to Head Strength and Conditioning Coach at the university where he trained hundreds of athletes and programmed for 21 collegiate sports before he moved back to his hometown in Kailua, Oahu after getting married.  Aipa is certified through the National Strength and Conditioning Association (CSCS) and USA Weightlifting (Sports Performance Coach). Visit thekuproject.com!

 


Leave a comment

Please note, comments must be approved before they are published