The Drills of Shaolin

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When Vitor ‘Shaolin’ Ribeiro started talking the drills he uses I paid attention. Shaolin has won the World BJJ Championships 4 times, holds the 140 to 155 lb belt in Shooto, and has a long list of other titles. He is an outstanding competitor in Brazilian jiu-jitsu, submission grappling and mixed martial arts, so he knows how to train effectively and efficiently!

Shaolin uses a variety of drills to help him and his students put a fine edge onto their grappling blades. Some are done fast to develop speed, coordination and endurance. Other drills are done slowly to develop isometric strength in particular positions. All of them use sport-specific movements that have direct grappling applications.

In this article we show you four of his favorite drills: all are of the light and fast variety. Attempt to do as many repetitions as possible in the time allotted: go all out for 40 seconds, and then alternate with you partner so you get 40 seconds of rest before you go again. You and your partner each do the drill 2 or 3 times each. Try to stay light on your feet and don’t thud heavily into the ground or your training partner.

The more you do these drills the better your coordination will become, and you’ll also receive some killer anaerobic workouts along the way!

When Vitor ‘Shaolin’ Ribeiro started talking the drills he uses I paid attention. Shaolin has won the World BJJ Championships 4 times, holds the 140 to 155 lb belt in Shooto, and has a long list of other titles. He is an outstanding competitor in Brazilian jiu-jitsu, submission grappling and mixed martial arts, so he knows how to train effectively and efficiently!

Shaolin uses a variety of drills to help him and his students put a fine edge onto their grappling blades. Some are done fast to develop speed, coordination and endurance. Other drills are done slowly to develop isometric strength in particular positions. All of them use sport-specific movements that have direct grappling applications.

In this article we show you four of his favorite drills: all are of the light and fast variety. Attempt to do as many repetitions as possible in the time allotted: go all out for 40 seconds, and then alternate with you partner so you get 40 seconds of rest before you go again. You and your partner each do the drill 2 or 3 times each. Try to stay light on your feet and don’t thud heavily into the ground or your training partner.

The more you do these drills the better your coordination will become, and you’ll also receive some killer anaerobic workouts along the way!

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