How I train STRENGTH for BJJ (Top exercises to build strength for Brazilian Jiujitsu)
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- Опубликовано: 27 июл 2024
- What's up guys I've been doing BJJ for about 2 years now and I get asked a ton on what exercises I would use to build strength for BJJ. So in this video I cover the main movements I would use to increase my strength for BJJ (these could also work for MMA and striking as well). When it comes to training for Brazilian Jiujitsu the exercises should compliment the sport. I give you guys some of my favorite exercises broken into categories. Pushing, pulling, squatting, rotational, carries and a bonus of some sled work!
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Hope this helps some of you! If you do BJJ what are your favorite exercises to use?
Pull ups, strengthens grip and entire back without any extra stress on lower back
Hamstring Curls= strong guard + strong triangles 🦵🏻
Unilateral work and heavy KB swings
Is that a ssb attatchment for that cambered bar!?
Hip thrusts for bucking, GHD for hamstring strength
In my bjj school we train strength conditioning 3 times per week.
I really like stuff like sandbag squats and carrys, farmerswalk, axlebar deadlift and rows and Gi- or rope-pullups, because you can work at your grip strength at the same time.
The good thing about strongman training is, you can build your own low budget DIY equipment (duffelbags, metalpipes, tyres) for a large amount of athletes.
Push-ups, over head press.
Pull-ups, rows.
Squats, lunges.
Kettlebell swing, clean and press and tgu.
My go to workout for everything.
That works for me alot
@@sugardaddy2157 how would this look in a week? Im struggling with combining lifting and BJJ
@@ComputerUser9277 I only train no-gi twice a week so I try to lift on my days in between. Could do the basic bro split, push-pull-legs or just do full body days.
Farmers carry, It makes the grip game so much better, and any type of front loaded carry are my goto.
Im a huge fan of Zercher squats for bjj and Wrestling. Definitely mimics getting underhooks and clinch work.
Yeah they are gnarly! Nice recommendation.
Eric Bugenhagen has entered the chat
When I competed in international (amateur) sumo, I used to zercher lift to assimilate in close grip work arm position ( grabbing the inside front of the mawashi) and under hooks. I also did bar jump squats for explosion. Leg work is very important in sumo .
Lets say i squat 405lbs where does that help me in bjj? What exact positions?
@@rg7917 Like Mark Bell always says "Strength is never a weakness". I'm a 3rd degree black belt in jiujitsu and i can tell you that working on all aspects is important. Technique, cardio, strength, mental. I do believe you need to cycle your weight programs though. I'm a huge fan of the Triphasic system.
As a brazilian practicioner of jiu jitsu i would like to say that this is a great rotine of lifting for jiu jitsu
I do lots of farmer walks and sandbag and keg work and it has translated so well into my grappling training. Like the commenter Josh Cate mentioned, Zercher Squats are an absolute gem of a workout and I can attest to how its helped me tremendously in underhooks.
Thanks for helping me out I need to help my cousin train with weights for his bjj and needed ideas for what muscles to hit and this helped me out I appreciate it!
BJJ and strength training? Yes please. Got my sub- great content.
I agree with everything you said! Great video
Awesome video definitely going to save this one. After college I really want to get into strongman and continue training grappling. These two things are my passion and you're living my dream dude. Love your content.
Same
Informative and to the point, well put together presentation!
Great video. Thank you for the inspiration
I always look forward to your bjj video, especially bjj mixed with strength 💪👊👍
Just subd after your meadows video then I find out you do bjj. I'm even a bigger fan now. You just got a sub from a low tier blue belt. Love the content!
Thank you brother! Will check out more of your BJJ strength videos
Thank you for sharing your knowledge 🙏
Very nice video coach!
I do Z-Pressing for BJJ! The Core strength demands of a Z-Press to me feels a lot like the demands of maintaining frames from a seated or prone guard position. My other staples for my "frequently training BJJ" strength program are Front Squats, RDLs, Pullups, Landmine Rows, Bench Press Variations, and arm work for high reps to build muscular endurance.
What are landmine rows??
Really good video! I appreciate you
bench press, rows, overhead presses, squats, deads, carries, and throws. Got it, thanks! Those last two aren't really in bodybuilding so those are great!
Awesome tips!
Your rock man thank you for the good content!
Thanks for this great video
I’m the only girl in my class so I could really use this 😅 thank you!
I like to do a lot of arm work- barbell curls, behind the back wrist curls, dumbbell wrist extensions, plate pinches, tricep pushdowns, close grip bench. My thinking- your arms are the tools you use to interface with your opponent (grips, grips, grips!), and when they are strong it's easier to win at the point of initial contact.
I really appreciate this video as I’m in need of some strength training to work around back strains before getting back on the mats. Thank you!
Be a tree surgeon
I been training bjj for a year now and this video is going to help me alot now that I'm rolling with stronger people !! Thanks 👍 I love you video!!
What belt?
@@dulcinea9305 he doesn’t do bjj
Rolling with people heavier than me was the thing the motivated me to work as hard as I could in the gym.
Fundamentals class wasn't challenging but the intermediate and above had so many absolute savage's. Every rep I did I was thinking I'm gonna make that sub Abit harder to get next time mf.
Great vid. Subscribed
Just found your channel
Great Content Coach 💪
Thank you for the video
I like the Zercher squat for strength in the stand-up (especially grecco roman pummeling)
Now I like you ever more. Did know that you train BJJ. Love your attitude and sacrifice for being healthy. Thank you brother 👍💪
Thanks for creating a great video because I have a middle school client who does bjj and this will help me create a plan for him
This is my first video of yours and you’re blowing my mind.
You train in Brian Alsruhe’s gym. You rock an RP t-shirt. I see John Meadows in one of your clips. And you have BJJ focused content.
What in the gym cinematic universe is happening here? 😆
Splits zerchers/bb hip bridge/kb box step ups/monster rows/renegade rows/banded kb swings/Copenhagens all great for jits.
ive been waiting for this video for like a year haha
I done BJJ for like a week, but as a brazilian I know a lot of guys who train. As a coach I always recomend they do something like Towel pull ups and rope climbs to develop grip strength.
You’ve done BJJ for a week, but you are a coach. Interesting.
@@mattr4357 yep. A strength and conditioning coach.
@@henriquehansen314 ahhh. I should feel stupid. lol. yeah, I agree though, grip strength is everything in BJJ.
@@mattr4357 Ive trained some guys from Judo aswell, those guys had incredible forearms and grip strength. If you want to know more about martial arts physical preparation I recommend you to search for Phil Daru here on youtube
More bjj content please. Just got a sled loving it.
Yoooo I did not expect to hear of little old Hatfield on RUclips. I'm right down the road! Haha
When I competed in sumo wrestling, I incorporated weights with my training. The heaviest movements I did was the leg press and zercher lift ( had the bar at waist level to assimilate Mawashi waist level. It also helped me keep my elbows tight to inside grapple and underhooks as well as explosiveness). I am getting into Jiu-jitsu. I guess you can say I am on a visionquest with Jiu-jitsu and all aspects of Jiu-jitsu. I am not going to come up with an actual regimen until I actually start training, but I am doing 7 specific functional exercises and stretching daily. Covid is putting a damper on things. I do think that one should be at least some kind of good shape when getting into a discipline. Alot use the discipline itself to get in shape. I think it will be harder for a person to learn because the focus is divided into learning and getting in shape. I guess you can say I have a comprehensive mindset to stuff like this. If I was to strength train, it would be with functional weight like with a sandbag. I have a 100lb. ( w/ four 25 pound increment bags inside the bag) . I do think the strongest elements to have would be a strong core, flexibility, functionality , grip, and cardio. Everyone has their methods. Me I won't know until I am actually training. ✌
Wow you do both!
Love it.
Great 👍🏼 tips - I also like the Bulgarian Bag - ever work with one?
Turkish get ups have helped me a lot.
Damn a strong man that does BJJ, we had one of those at are gym, other then my coach (life long MMA fighter), he was one of the strongest humans I’ve ever met plus the pressure.
Big help this, I'm start first Jujitsu this week have worried I would have to give up aspirations for getting some size
high volume pull ups is also great for grip strenght, if you limited due to quarantine !!
Finally a strong guy talking about strength in bjj.
Box Squat and single leg work is good for sure. Gotta be explosive for takedowns.
This dudes a beast
I like the program...wondering about sets and rep...
Deadlifts make my tripod straight ankles brutal
Good video I have a shoulder issue but I lift and trying to get ready for competition. I wish my gym had a multi grip bar for benching. I have to use the chess press machine
Doing BJJ for over 13 years this is great.. I do agree that good grip strength stuff is a huge thing, pull-ups, sled pulls... and good core strength stuff... But don't forget Gordon trains like a bodybuilder and he's the best NoGi grappler, or Marcelo who does primarilly body weight movements.. Anything is a plus period!
Imagine if Ryan trained like a true combat-athlete using the variations in this video as opposed to a bodybuilder.
Dude would be a far superior athlete/competitor [not that he already isn’t]
I think Ryan actually gets his strength training from heavy sparring sessions. His bodybuilding type of training is to just increase muscle mass which he can then prime in training. Kind of makes some sense when juice is involved... maybe?
Danaher says he lets his students completely free in their choice of style in strength training (besides I believe two mandatory exercises).
He says he watched lots of high leven athletes, including GSP, switching from bro lifting to olympic lifting to gymnastics, and not really increase or decrease their performance on the mat.
@@poolkrooni I agree ☝️
@@Easybreezy3257 So, I dont need much weight to do my training? Sorry for english, its not my natural language hehe
It's also VERY important to stretch as much as you can everyday, you don't want to tap out coz your arms or legs are too stiff.
Joe, please make a video on how you juggle all your different athletic pursuits. That is by far the biggest problem I have, and I'm sure there are others who are involved in many different sports! Thanks!
The anabolics definitely help him in regards to recovery and being able to do so much in a week without going into overtraining.
I would say you have to build up to it, build up your work capacity to be able to do two workouts a day. Also you’re gonna have to sacrifice somethings, you might not be able to do a full bbing routine and have to pick what gets most bang for your buck. Also, on the practical side of things, you can’t be afaraid to take a day off. Sometimes you might need to skip a session and determine what’s more important. So you might need to skip your weight training session or vice versa depending on what you deem more pertinent. Also another thing is dont compare yourself to someone taking gear. I mean no disrespect by this to anyone, but if you see that this pro athlete trains 3 hard sessions a day 6 days a week year round or something like that, don’t try to emulate that as pro athletes are very likely on some type of gear that increases recovery. If you’re natural you might need less sessions and more days off, but you can still effectively train like a pro athlete just need to build up to it slowly and listen to your body and take a day off or two if you really need it
@@JA-jx1hk would 3x/week lifting (squats, OH press, bench, rows/pullups) and 3x/week BJJ be doable w/o gear you think?
@@ComputerUser9277 yea that’s very doable, just listen to your body and eat good
@@JA-jx1hk thanks!
What do you think of using kettlebells (increasing both strength and cardio) in bjj conditions?
Great vid! What belt are you?
What do you think about hang power variations of clean and snatch? I know I did tons of those in wrestling because A.) they're easier to pick up than the full variations and B.) they are so good at increasing explosive power. I think. I know Szat is an expert on the oly lifts, WAAAAAY more than my sports strength and conditioning training. I'm curious about the benefit vs time sync for athletes such as grapplers....what does everyone else think?
Grapplers are fun people ♥️
I went from weight lifting to bjj . I have since just concentrated in only bjj but don’t want to totally leave lifting in the dust . Lifting Allso has many Heath benefits including strong dense bones especially as u age .
Noticed John Meadows in your video 😞
RIP to John Meadows
Do u guys still lift and do hitt/functional training workouts on top of jujitsu? I just bought a rack, a Titan selectorized lat pull down machine and ftx functional trainer to add to my home gym but it looks like my lifting has to change while trainnign jits
Nice Cyptopsy shirt brah 🤟🤟
I have a rock wall at my gym which I always ignore, but I bet that’s gotta be great for grip strength.
Never knew bane from dark Knight is complete athlete ,,
what a beast ..
Push press
Neutral grip bench Press
Neutral grip Pull-up
Pendlay Row
Romanian Deadlift
Bulgarian split squat
Trap Bar Deadlift
Glute bridge
Farmer walk
Hammer curl
Diamond push-up
My list
These are great! I have only KBs as my weights at home (no barbells). I do swings, goblet squats, press, carries, and get ups. Seems to work well for me, but I realize I need to add in some rows like you mentioned.
Do you also incorporate any explosive athletic movements?
Can you explain further how to bench and do jiujitsu with a shoulder injury?
So if it’s for strength are we doing 5 reps per set and long rests? Or should we go for lighter weights and lots of reps for endurance? Or is hypertrophy okay too?
Hey Szat. I’m looking to add a carry option to my home gym. Anytime I’m carrying a heavy box I’m Reminded of how challenging front load carrying is. I heard you list a few options. Which would you recommend for that front hugging carry?
Homemade sandbags are super cheap.
heavy sandbag carries!!!!
Thanks fellas, I’ll give em a try.
You got a training programme mate that’s available to download
RIP John Meadows
So pretty much a 5x5, sweet got it.
Can you do one of these for Muay Thai as well?
For Judo and Combat Wrestling uphill broad jumps are great
Along with Farmers Walks Ofcourse
So the best system for bjj is push pull legs is that right?
Strongman and BJJ can easily compliment each other
how often would you be weightlifting to build strength for bjj? im training bjj 4-5 times a week but also want to start incorporating weightlifting so I can be stronger for the sport. im also training muay thai 4-5 times a week as well.
I'm sure you probably figured it out by now but since your training the sports so much I would keep your strength and conditioning specific work to a lower frequency and spread them relatively evenly throughout the week. You could see great results from 2 hard full body sessions a week (I would do all your strength training and finish with some hard conditioning, you get a lot of conditioning from rolling but some assault bike work or similar would be a good addition), could also do 3 times week either all full body or swap between upper/lower, or max for you I would say 4 times a week swapping between upper/lower but it's all based on how much you do and what you can recover from to make steady progress. Hope this helps.
Hey man I train jitsu anywhere to 4-6 classes a week. I’m having a hard time finding a good weight lifting regimen that doesn’t leave me completely depleted by the weekend. How many days a week would you recommend lifting if I tend to lift heavier for sets of 4,6,8 on main lifts. Also should I be eating loads of carbs constantly with such high activity ?
If you don’t need to get leaner yes carb up. I would say do weights 3 times a week and stick to just 4 or 5 compound lifts per session. You don’t really need anything more than that I’d say
There isn't without getting depleted no recovery then injury if bjj is your main priority than go light on the weights or separate the 2 as far apart as possible for max recovery time weights 4 or 5 am bjj 6 or 7 pm eat big drink bigger keep your body functioning at Maxx during training. I'm 41 years old it's tuff to be in the gym while I keep getting my arms tor up by unforgiving dick fuckerz jk
How often should one do strength training for bjj?
All heavy clubs and kettlebells all of the time. That and pushups. Not so sexy, but super effective.
Bro what's the range of reps?
My shoulders are toast from Muay Thai it’s been tough trying to get bench to work
I heard lifting doesnt really help striking
Im a strength athlete starting BJJ. I find it hard to know which day i should be strength training. I try do BJJ mon,wed and friday but i often have DOMS so i dont know when i should program for traning in the gym.. Somebody has some tips?
Do you believe the front squat would be applicable to combat sports??
I think it would be good to rotate it in there
Great video! Do you think the 2 days of BJJ impedes your strongman recovery at all?
Na cause I just keep the intensity low. I’m not doing any open mats at the moment.
@@SzatStrength makes sense. Thanks for the response.
How many sets and reps for these workout?
Wow
I can’t imagine being stuck inside control with you on top of me. 😂 I’m embarrassed to say I would likely tap from pressure.
How to plan this?
Man can't believe you left out front squats. Strong core is fundamental for BJJ and FS gets your core strong af.
For sure use to load up 495 and do sets of 5 on FS and my abs would cramp
Surprised grip, wasn't mentioned
Is 2 days per week enough?
Yo thats John Meadows (The mountain dog) @5mins
Do you lift the same day you do BJJ?
can the hip thrust ( or any hip hinge exercise ) replace the deadlift??
Unless you really like it I don’t see the point in deadlifting for athletics. Little Carry over to sports. You can see lots of videos of coaches that train pro athletes, they don’t really deadlift that much. They do more power cleans and trap bar deadlifts than anything. I’d say you can just replace deadlifts with Romanian or stiff legged completely and get a true hinge movement. That’s if you just to weight train for bjj. If you want to powerlift or strongman you obviously need to deadlift
But yeah a conventional deadlift is not a true full hinge movement anyways and there is some knee drive being used.
I do classes but umm I am a kid is there any for kids