Just how much strength training do you really need for Brazilian Jiu Jitsu? One school of thought advocates virtually no strength training at all, where this modality of training is seen as something that dilutes your attention from the mats. Then, there’s the second school of thought, where strength training is something you should be doing every single day.
The rule of thumb, of course, lies somewhere in the middle.
YOU NEED TO STRENGTH TRAIN!
Lifting heavy weights and/or doing bodyweight exercises should definitely be a part of your training schedule; and not just because you’ll look better when spreading that Gi for an after-win photo. Strength training will, first and foremost, reduce your chances of hearing that popping sound: studies have shown that the athletes who incorporate strength-building routines are much less injury-prone than the ones who don’t. The saying „steel sharpens steel“ isn’t wrong, as your tendons, ligaments, muscles and other connective tissues will become bulletproof under the barbell.
It will increase your chances of tournament success as well! For sure, technique is king in Brazilian Jiu Jitsu, but strength is still a powerful queen.Just imagine two athletes that are kind of the „same“. They have been training for approximately the same time and they possess around the same level of experience and technique… They are on the same playing field, except when it comes to strength! So, who do you think will win in a match: the stronger or the weaker athlete?
Yup, it’s that simple. If the gym hasn’t been an acquaintance of yours up until now, it’s high time to befriend it.
Electrum Performance’s Coach Alex Sterner and Professor Andre Galvao each bring 3 of their favorite exercises to prepare the modern grappler for BJJ.
1. Deadlifts
Deadlifts are a compound exercise that targets multiple muscle groups, including the back, legs, and core. They help build explosive power and strength, crucial for movements such as takedowns and sweeps in BJJ.
2. Pull-Ups
Pull-ups strengthen the upper body, particularly the lats, shoulders, and arms. This exercise is vital for grips, pulling movements, and maintaining control over your opponent.
3. Bench Press
The bench press focuses on the chest, shoulders, and triceps, providing the upper body strength needed for pushing opponents and maintaining posture in various BJJ positions.
4. Squats
Squats are essential for lower body strength, targeting the quadriceps, hamstrings, and glutes. Strong legs are fundamental for maintaining balance, executing powerful takedowns, and escaping from disadvantaged positions.
5. Turkish Get-Ups
This exercise improves core stability, shoulder strength, and overall mobility. It mimics the movements in BJJ, where transitioning between positions fluidly is essential.
6. Kettlebell Swings
Kettlebell swings are excellent for building explosive power and cardiovascular endurance. This exercise engages the entire body, enhancing hip drive and grip strength, both crucial for effective BJJ techniques.
Incorporating strength training into your BJJ routine is not just about building muscle or looking good. It’s about enhancing your overall performance, reducing injury risks, and preparing your body for the diverse demands of Brazilian Jiu-Jitsu. The exercises highlighted by Andre Galvao and Coach Alex Sterner provide a solid foundation for BJJ practitioners aiming to improve their game. By embracing strength training, you can become a more formidable athlete on the mats.
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