We all know the importance of keeping in shape whilst training Brazilian Jiu Jitsu - though avoiding gassing out and making weight are only the half of it! Sure, cardio is important, but forgetting to develop strength outside of the time you have on the mat is a huge no-no.

Let me tell you why.

Doing resistance exercise, such as training with weights, conditions more than just your muscles. Its been proven that regular, safe weight training can develop bone strength, maintain bone density (you'll thank yourself later!) and strengthen your joints. This helps you to roll safely, not to mention more effectively.

As a cash-poor uni student, I don't find the idea of a gym membership appealing. However, dumbbells are a cheap, compact addition to my dorm room, allowing me to work out when I like.

So, onto the exercises! You should be exercising your whole body when you work out, so I'll focus on compound exercises that are simple and, most importantly, effective. You should be aiming for 24 repetitions of each exercise, in 4 sets of 6, using a weight that challenges you yet doesn't make a mess of your form.

1. DUMBBELL ROW

The dumbbell row targets your latissimus dorsi, or lats, and helps to strengthen your back - especially your lower back, which is a great spot to have a little extra power. 

First, you'll need a bench, bed, desk, or other flat surface. Place your right leg and right hand on the surface, keeping a stable balanced platform. 

Pick up your dumbbell in your left hand.

Keeping your back straight, lift the weight up and back to your shorts pocket, then slowly return.

Things to remember: Keep your hips straight and stable, and don't flare out your elbow, The move should work the muscles in your back, not your abs or shoulders.

2.  GOBLET SQUAT

The goblet squat is an exercised designed to target your quads. This leads to greater leg strength, which is absolutely pivotal to a strong closed guard.

First, grip the dumbbell with both hands under your chin, so that it sits vertically in front of your chest.

With your feet shoulder-width apart, gradually squat down until your knees form a 90 degree angle. 

Hold this position for a couple of deep breaths, then return.

Things to remember: Don't flare out your knees as you squat down, and maintain the natural arch in your back.

3. CALF RAISES

Maintaining lower leg strength is also enormously important, namely in having a strong guard game and developing explosive power for use in your standing game. The calf raise, as its name suggest, targets your calves - an oft-neglected area that, like abs, can be trained almost every day.

Start off standing, with a dumbbell in each hand. Slowly raise your heels so that you're standing on the balls of your feet, then return. 

To make this a little more difficult, increase repetitions, or stand on the edge of a stable surface, so that your heels start off lower than your toes.

Things to remember: Don't rush this exercise, just take your slow, leisurely time. Also, don't fall over.

4. DUMBBELL BENCH PRESS

I prefer this variation of the bench press as it encourages both sides of your chest to work equally hard, as opposed to the bog-standard barbell bench press. This exercise focuses on your pectoral muscles.

Start by laying on your back on a bench, with a dumbbell in each hand. Hold each dumbbell just above chest height.

Push both arms simultaneously up into the air until they are extended, then slowly return.

Things to remember: Choose a weight that is manageable, and go slowly to retain good form - you'll feel the burn!

This exercise can also be substituted for push-ups, should a bench be unavailable.

5.  DUMBBELL CURL AND PRESS

This exercise is a bit of a double whammy, working both your biceps and shoulders with two distinct movements.

Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.

Lift both dumbbells up by flexing your bicep, bending your elbow, then press both arms into the air until extended. Return to starting position.

Things to remember: Your back and hips should be still and stable - if they're not, your weight is too heavy.

THAT'S IT, FOLKS!

Try and exercise regularly - your body will love you for it, as will anyone who sees you naked.

Remember to rest and give yourself time to recuperate, as this is when you'll get stronger.

Stay beautiful,

- George