Strength Training for BJJ
I just picked up a strength training PDF from Garage Strength which is concentrated on grappling strength. I have yet to start it, but I have high hopes and the exercises come with demonstration videos linked on youtube. Does anyone have resources or other exercises? This can be for grip, explosive turning, core stability, bridging.
9 Comments
I have one of Phil Daru’s teaining programs, but if you check out his YouTube channel there are a lot of good ideas on there.
If I have a specific goal in mind (go up a weight class, work on specific explosive passing style, etc) I use specific lifts 1 or 2 times a week to help aid in progress. For example, I really wanted to work on more aggressive passing from double unders and opening the closed guard after Worlds this year, so I have been doing a lot of deadlifting and barbell rows.
When I am getting ready for a competition or just trying to improve my conditioning, I set up 6 minute rounds of kettlebells with 6 different dynamic movements for 1 minute to 1:30 a piece (depending on the length of the round I am preparing for). Most of this programming I do myself, but I have been lifting and doing strength and conditioning programs since I was 15. Hope this helps.
Matlete, post: 61946, member: 33658
Mind.blown. Had no idea these existed, thanks!
I know this is any old thread but I'm hoping you get the notification.... what did you settle on in the end and what worked best?
I think juggernaut has a new app for bjj strength training.
JRT6, post: 61567, member: 2970
I'm a firm believer in getting strong in the basic barbell lifts and using your sport to get better at your sport. Mimicking movement patterns with weights is counterproductive to both that skill you're trying to improve and getting anywhere with progressive resistance.
I'm of much the same midset. We spend a lot of time doing our sport and therefore training our sport-specific muscles and reflexes. Any training I do outside of BJJ is routines focussing on the large muscle groups to give the best return of investment.
There's a tendency in BJJ to technique hunt and sometimes neglect the fundamentals. Boxers train the Jab and Jab-Cross all...the...time. And as a result, have a super solid foundation. In our sport, we tend to give up quickly on the "boring" fundamental jab-crosses and immediately launch into the fun inversions and crazy new submissions. I think much the same is done in the strength and conditioning world always looking for the quirky next new fad but those that have success simply have the mantra of "Pick up heavy stuff, move the heavy stuff about". There's a reason the deadlifts and presses and squats are classics, they work.