This Keeps You Rolling at 40, 50, and Beyond (Weight Training For BJJ)

Grappling and jiu-jitsu take a heavy toll on the body. The dynamic nature of the sport—combined with the mission to control and submit an opponent—makes it one of the most demanding martial arts, and injuries are common.

But there are ways to fortify your body for the unique stresses of the mat.

Most people prepare with traditional straight-line lifts like squats, hinges, and lunges. While effective, these don’t address the full picture. Grappling happens in 360 degrees—with constant twisting, turning, and resisting uneven forces.

If your body isn’t conditioned to handle these rotational demands, injuries are almost inevitable.

That’s where the Inside and Outside Pendulum come in. Think of them as rotational cleans: swinging a weight from the ground into the catch position while the body is rotated.

This trains the hips, spine, and core to generate and absorb rotational force, improving mobility, strength, and resilience with every rep.

Whether you’re looking to stay healthy, enhance performance, or extend your longevity in BJJ, these drills are essential.

👉 Learn how to perform them in today’s video from Mark Wildman.

Fortify your body for the demands of BJJ with one of these programs.