Sponsored by: VVV Fight Co. By Prof. Stevie Linton at Maxercise Brazilian Jiu-Jitsu in Philadelphia Turkish get up: It's good for overall functional strength and is arguably one of the two most effective exercises (the other being the basic kettle bell swing). The turkish good for you core, coupling your over all body strength from the ground, from you toes to your finger tips, it teaches your body to be dynamic, and it directly translates to x guard type stand up sweeps, stand up and base sweeps, and single leg variations The second exercise is a Clean and push press: The clean is the one of the most fundamental movements for explosive strength and power, and the push press is also good for over all strength and power. The power couple the lower body, specifically the posterior chain, with the upper body to teach the body how to generate power. This is good for take downs, takedown defense, and overall jiu jitsu movement.