For those who practice BJJ, strength, conditioning, and stretching is homework. Class time is for being a sponge that takes in all of the knowledge being presented from the teacher. It is time to focus on BJJ. However, competitor or not, white belt or black belt, complementary strength and conditioning training is highly recommended to add to your skillset. It is key to pick a strength & conditioning / stretching routine that accounts for limited time and the demands of grappling.
Why exercise alongside BJJ training?
- Developmaximum power, speed & strength
- Injury Prevention
- Mind Body connection
- Increasemobility & endurance
- Focuson breathing techniques
- Confidence
How often should I exercise when BJJ training?
When two fighters have equal levels of technique, the deciding factor of success will be BJJ strength. With that, comes the responsibility of figuring out how and when to incorporate strength training into BJJ. It is probably overused to claim that one must do what is best for their body. It is overused because it is insanely true. Remember to know the difference between “best for you” and “best for you while still pushing yourself”. Take body type and weight along with goals into consideration when creating a program. A solid strength training program is usually 3x a week in conjunction with training.
While BJJ continues to spread all over the globe, so do the training modalities. BJJ strength training should begin with focusing on form and depth to support strength increase later. The intensity level should be similar to training BJJ itself. The same focus and intention should be there. The beginning of the workout should focus on those slow, eccentric / plyometric exercises with progressive overloading that finally leads 6 sets of 5-8 reps per exercise. Focus on progress & effectiveness – not utter destruction.
What equipment do I need for BJJ training?
*A commercial gym will have everything you need or even at home if you have a setup. TBC also will have everything you need strength training wise and the mats for when you’re ready.
- Yourself
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Barbell
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Bumper Plate Weights
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Dumbbells
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Structured program
How to strengthen safely for BJJ
The safest way to train is to ask for help when not knowing what to do. It starts with form and surrendering to not knowing everything in the weight room like you maybe do on the mats. Never skip the warm up (but, seriously).
Top Strength & Conditioning Exercises for Brazilan Jiu Jitsu
BJJ students are always looking for ways to improve and level up. Weight training is definitely one of them. Constant training ensures gradual growth and ability to execute certain techniques. For you BJJ students, think about it realistically. It’s good to get the most gains for your buck (get it?). Prioritize compound movements and exercises that work the full body.
Modified Lunge for Grapplers
Strong legs for BJJ goes a long way. Strong legs make it easier to push opponents off and work your way back to your feet (insert clapping emoji here, right?). Modified lunges are similar to a regular lunge, but the feet position is different. Position your feet as they would be when going for a takedown. This is when your glutes will get a lot of work in.
- Start from a reverse lunge position.
- Move torso so chest and shoulders are close to the knee.
- Keepback straight and face forward (focus on something at eye level).
- Performlunge with a 45 degree ankle while keeping other heel on the floor.
- Make sure to do the same amount of reps on each leg!
