MMA, wrestling & jiu-jitsu
Grip, hips and the ability to keep going.
Photo credits
Photo: parhessiastes · CC BY-SA 2.0 · cropped
Start with these movements
Examples to support your sport
What it asks of you
Grappling is isometric strength under fatigue: holding a position while someone tries to move you. Grip, hip strength through a full range, pulling volume and a stubborn aerobic base.
Where to build durability
Necks, shoulders and fingers. Pull heavily, train the neck directly, and treat grip as a separate quality rather than an accident of other lifts.
Training guidance, not medical advice. Pain that persists is a question for a clinician, not a programme.
Qualities to train
- Grip and forearm strength
- Aerobic endurance
- Explosive power
- Rotational strength
- Balance and control
Movement emphasis
- Horizontal Pull
- Vertical Pull
- Hinge
- Core
- Cardio
- Squat
School wrestling is winter; jiu-jitsu and MMA run year round.
Where to train
Search all 122 →
Alex Martins Brazilian Jiu Jitsu
2318 Beatrice St · Dallas, TX
Cory Clark Wrestling
1141 S Main St · Lombard, IL
Exodus Jiu-Jitsu-CheckMat Glendale
3045 W Agua Fria Fwy · Phoenix, AZ
Finesse BJJ
17711 Kuykendahl Rd · Spring, TX
Force Wrestling
24137 111th St Ste F · Naperville, IL
Industrial Strength Fitness and Jiu Jitsu
8709 N Lombard St · Portland, OR
ISI Wrestling
1020 Dunham Rd · St Charles, IL
Mettle MMA
7325 Reindeer Trl · San Antonio, TX
Relson Gracie Jiu Jitsu
2109 E McDowell Rd · Phoenix, AZ
MMA, wrestling & jiu-jitsu by city
A plan built for mma, wrestling & jiu-jitsu
Tell us your sport, your experience and how many days you have. The plan weights the patterns above, picks exercises your gym can actually support, and gives you the durability work that most programmes leave out. Free, and no account needed to see it.
Questions
- How should I train for mma, wrestling & jiu-jitsu?
- Grappling is isometric strength under fatigue: holding a position while someone tries to move you. Grip, hip strength through a full range, pulling volume and a stubborn aerobic base. On GymGuide you can build a free plan that weights those patterns automatically and scores nearby gyms by whether their equipment supports it.
- What gets sore or breaks down in mma, wrestling & jiu-jitsu?
- Necks, shoulders and fingers. Pull heavily, train the neck directly, and treat grip as a separate quality rather than an accident of other lifts. This is training guidance, not medical advice — anything painful or persistent is a question for a clinician.
- When is the mma, wrestling & jiu-jitsu season?
- School wrestling is winter; jiu-jitsu and MMA run year round.
- Where can I play mma, wrestling & jiu-jitsu near me?
- GymGuide maps 122 places that support mma, wrestling & jiu-jitsu across the US, including clubs, academys and general gyms whose facilities cover it. Use the finder to see the closest ones.