Losing All Your Gains From BJJ? If so, watch this.
HTML-код
- Опубликовано: 30 май 2023
- Weight training is an essential component of physical fitness that complements the practice of Brazilian Jiu-Jitsu (BJJ) in numerous ways. While BJJ focuses primarily on technique, leverage, and grappling skills, weight training provides a foundation of strength, power, and injury prevention that enhances an individual's overall performance in the sport. Here are several reasons why it is important to incorporate weight training alongside BJJ:
(P.s HERE IS YESTERDAYS VIDEO I PROMISED: • Is It Stupid To Do A 1... )
First and foremost, weight training helps build strength, which is crucial for BJJ practitioners. BJJ relies heavily on controlling and overpowering opponents through various grappling techniques. By engaging in weight training, individuals can develop greater muscular strength, enabling them to execute techniques with more power and effectiveness. Strengthening the major muscle groups, such as the core, legs, and upper body, allows practitioners to generate more force and maintain control during takedowns, submissions, and escapes.
Moreover, weight training enhances muscular endurance, which is vital for BJJ matches that can last for extended periods. While technique and skill are paramount in BJJ, having the physical stamina to endure a rigorous bout is equally important. Weight training exercises that involve higher repetitions and lower weights help develop muscular endurance, allowing practitioners to maintain their technique and intensity throughout a match. This improved endurance translates to increased resistance to fatigue and the ability to sustain grappling exchanges for more extended periods.
Another significant benefit of weight training is injury prevention. BJJ involves a high level of physical contact, which can put strain on joints, tendons, and ligaments. By incorporating weight training, individuals can strengthen the supporting structures around these vulnerable areas, reducing the risk of injury. For example, exercises like squats, deadlifts, and lunges can strengthen the knees, hips, and lower back, which are commonly stressed in BJJ movements. Additionally, weight training improves bone density, reducing the risk of fractures and other injuries during intense grappling sessions.
Weight training also contributes to overall body composition and physique. Regular strength training exercises can increase lean muscle mass while reducing body fat. This leads to a leaner, more defined physique, which not only enhances an individual's physical appearance but also improves their performance in BJJ. A lower body fat percentage can increase agility, speed, and flexibility, enabling practitioners to move more effectively on the mats.
Furthermore, weight training positively impacts mental and emotional well-being. Engaging in regular physical exercise, including weight training, releases endorphins that promote feelings of happiness and reduce stress levels. BJJ can be mentally demanding, requiring focus, problem-solving, and quick decision-making. By incorporating weight training into their routine, practitioners can improve their mental resilience, as weightlifting challenges individuals to push past their limits, overcome obstacles, and develop discipline and determination.
Lastly, weight training helps to address muscular imbalances that can occur due to the repetitive nature of BJJ movements. BJJ predominantly utilizes specific muscle groups, such as the posterior chain and the muscles of the upper body. This can lead to muscular imbalances, potentially causing poor posture, joint instability, and increased risk of injury. Weight training exercises that target opposing muscle groups can correct these imbalances, promoting proper alignment and reducing the risk of overuse injuries.
In conclusion, weight training is a crucial component of physical fitness that complements the practice of Brazilian Jiu-Jitsu. It builds strength, enhances muscular endurance, prevents injuries, improves body composition, and promotes mental well-being. By incorporating weight training into their training regimen, BJJ practitioners can enhance their performance on the mats, reduce the risk of injuries, and maintain overall physical health. It is important to strike a balance between both disciplines to maximize the benefits and become a well-rounded athlete in the sport of Brazilian Jiu-Jitsu.
Please do more Jiu-Jitsu related videos, James! They're awesome and fun to watch!
Noone likes a brown-nose man.
Great vid. I used to be a 140kg sedentary lump, to a 100kg powerlifter, to a 75kg cyclist and now i'm some kind of 90kg weightlifting cyclist hybrid. I had to let go of my 200kg deadlift to get better at cycling, but it is more fun to be pretty OK at both, and overall I feel healthier than I did when I was focused on just one. Keep them coming.
cant excel at everything at once ig, but being good at multiple is great. Im currently going from being inactive over covid, been lifting for a bout a month and playing volleyball, then will start MMA hopefully soon. Those 3 disciplines hopefully won't conflict as much as yours since im not tryna be a bodybuilder/powerlifter anyways lol
@@Masa6x if you pick let’s say volleyball, your goal in the gym is to be as strong as physically possible in a movment that translates to volleyball let’s say quarter squat, while not gaining mass.A powerlifter will gain weight at cost of athletic ability since their goal is to move as much weight as possible.Plus let’s say he does his lifts almost everyday while you as a volleyball player do gym 2-3 times a week plus plyos in off season while in season your main goal is injury prevention and keeping the strength level you gained off season.
always best to be jack of all trades… or at least some. longevity and functionality is the most important thing
*Realises that I’m definitely not recovering from half the workouts that I’m doing*
Same here! FS, the mental debate whether to go jiujitsu or hit the gym is a headache!
So the workout is literally just 3 sets? Then repeat everyday? 3 sets of squats Monday, 3 deadlifts Tuesday, 3 bench press Wednesday, then repeat?
Former amateur MMA fighter. Now, a husband, father, part time student and full time employee, I LOVE your example of energy blocks.
After I hit my 40s it became all about the MED. Now that I’m battling cancer the minimum effective dose in training has become my religion. Staying fit while leaving your body enough energy to fight for your life is a constant balancing act. When I return to “normal” training, many of the lessons I’ve learned will stick with me, but the most important are to know your goal and results over ego. Little else matters in the long run.
you've got to have great grit and mental strength to be doing that. you're an inspiration to a lot of young people around the world, including my 17 year old self. your well wishers on the internet hope you recover well.
Praying for you man. Make that cancer tap out!!
with you mate. i was diagnosed in January and currently going through chemo too. also a very frustrated white belt that was starting to get some good progress in BJJ (then the above happened). good luck in your fight
Get well my friend 🙏
i would suggest you allocate your blocks to not dying.
This was super helpful, I've been battling with figuring out the balance of weights vs Jiu Jitsu training for a while now and hearing your angle was really useful. Thank you!
Spot on James - in my 50’s and have been doing martial arts for many years and find for me the best way to fit in weights and still recover is limited exercises, low reps and sets, but lift on the heavier side of my capabilities 3 times a week.
I got into boxing this year, and it's a bit tough to balance both going to the gym to do weights and then going to another gym where I'm doing boxing. I have started noticing a lot of muscle growth in the areas that boxing does the most work on - My shoulders and traps are growing quite well, and it's really fun to see.
You've helped me out a ton James, wouldn't have started any of it without you!
Man I really wish I had watched this when it came out - I pushed weight training, no sleep, being a dad, work and Jiu Jitsu to the limit and ended up herniating a disc in my back terribly and now struggling to simply walk. This is a great message - wishing you all great luck out there on the mats.
“There’s only so much energy you can allocate to training a week.” I felt that, approaching 30 and definitely feel a difference than when I was 19-20 years old training Jiu jitsu and lifting.
100%, and your margin for error gets smaller and smaller.
Shouldn't be feeling much of a difference because of age at 30. It's probably a change in body compisition/ accumulated damage that's making you feel more fatigued.
Your athletic peak is late-20s/early-30s, so if anything, you should feel better than ever. Check your sleep/diet because that part does become more important for recovery at around your age.
@@alexrosario423 Exactly! I'm a 23 year old wrestler and I really hope to be a good one up until my early/mid 30s. It's a mindset, and I know i'm saying that while i'm young and fit, I do believe most men in their early 30s are in their athletic peaks. Lets not say otherwise! I've seen men in their 40s keeping up with us "younger guys". You're still a beast, don't let your mindset say otherwise. Stay consistent, work hard, you'll be lapping us at no time. Examples of 'older' guys that we all know of that would most likely defeat me in any physical feat (not wrestling, but conditioning - wrestling is another story haha): David Goggins, Jocko, James Smith, etc. These are only people we know of, but i've seen it on the mats aswell.
@@QuitArchives haha, reality gonna hit you when youre 36 with a knee surgery and other injuries xD jokes aside im 36 and i train bodybuilding/grappling now. your joints definetly wont be the same and you wont be going all out in your sparring sessions atleast im trying to avoid unnecessary injuries. life will be different my friend :D
*laughs in 47 years old*
Unreal mate! Recently become a huge fan of your content, there is nothing else like it online
Good content, love how you simplify everything and make it easy to understand the basics.
I am glad I found your videos. Funny, to the point, not too long, interesting. Great work.
Great video. I'm also a purple belt and I am struggling with this for over 4 years. I found a bit of efficiency by doing snatches/swings with my kettlebell, but I gradually burned myself out. Can't wait to try this routine. Thanks mate
I am on a binge-watching spree of your videos man!
I saw you on TikTok then on Modern Wisdom and DOAC, and I am so grateful for your content. Pure, honest, and concise, with a Jedi lightsaber and top-notch humor to cut through "lose 10kg in a day" BS.
I will be buying your books!
You're a great role model.
In fact, I'm enrolling in a local BJJ club next month. Thanks for gently, yet tough-love nudging me 5000km away.
Cheers!
Great video, James. I’ve been trying to implement this myself due to having many end of the season finals and also work constraints etc. I’ve noticed it’s definitely much better to be consistent over a longer time than to be shattered for a week not wanting to train again. I would always punish myself before for not going to the gym 4 times a week. I know ensure I go twice a week and if I ever miss a session due to work or a busy schedule for football, I just ensure I continue with the same routine as soon as I’m rested.
Amazing to hear. Congrats on finding a passion and major props for showing off an entire wardrobe of different bjj brands. Community is lucky to have you. We are similiar ,size age and rank so hopefully we will get a match some day 💪✌️
Absolutely brilliant advice James. I was 40 when I took up kitesurfing & got absolutely hooked but it eats into business & family life way too much. My wife bought me jiu jitsu class for my 42nd birthday & I just can’t get enough of it. I’ve started selling off my kitesurf gear 😂 There is so much to learn & it is just a fascinating sport that challenges you on so many levels as you have mentioned in one of your other videos. Thank you for this video, it has helped to be more strategic with my weight training because jiu jitsu is just too much fun but I believe a form of weight training is so important for a healthy lifestyle. 💪
This was very much needed, thank you and more this please 💪🏽
Subscribed. This video answered so many questions for me. Thank you.
Real words of wisdom in this video in my humble opinion.Training has to be a MANAGEABLE routine whist balancing responsibilities such as family,work,rest etc.The need to really listen to one's body is so important.When I was competing in powerlifting as a lifetime drug free competitor I always performed better when I was slightly undertrained than overtrained.Good video James
i love this! looking to supplement my jiu jitsu classes with weight training and some cardio.. Im also a mom and business owner so i dont have time to do hours in the gym. Already happy i can show up to the mat 2-3 times a week. Thank you for this!
Respect the transparency, love the analogies. Earned yourself a sub 😅
That's some honest and realistic approach, because that's actually what I am struggling with now, the combination of both.
Great video
as always great! very charismatic and informative
I really needed this video today...I have been feeling guilty for not having the energy to train, run, as well as work my physically demanding job.
Very relevant to where I'm at right now. Loved the new book. Good on you.
This channel speaks so much logical and common sense, it's great. Keep it up mate!
Great video, and great to know! Definitely all about that balance.
Good video very informative and good advice. I myself also do allot of jiu jitsu so this was a good guide of where to go as I also love my weight training. Much appreciated 👊🏾💪🏾
Been trying to suss this out since I started BJJ, coming from being a natty U80kg competitive strongman. Between rolling, lifting & working I’m wrecked all the time! Good advice as always!
As a footballer, runner and gym enthusiast this is exactly what I needed
52 years old. Funnily enough I went the other way. Started lifting a bit more and its boosted my appetite for jiu-jitsu. Lifting 3 days a week now and hitting the mats 3 days a week now. Enjoying both now. Balance feels right.
Nice 🤙🤙
Doing the same bro, gym 3times and 3times bjj
Love your vids mate, keep it up.
Need more jiu jitsu content from you brotha this is awesome!!!!
such a great video, thank you!
Thanks James this video has helped alot!
This was a great video and an important topic not spoken about much. I train hand balancing as my main sport and have reduced my bodyweight strength training down to x2 a week. Not making as much progress in the strength stuff as I was before, but still making some here and there and i'm happy with that as hand balancing is my main discipline.
Needed to hear this thanks :)
45yr old purple belt here. I train BJJ 12+ hrs a week plus teach 6 hrs. I was a carpenter for 20 years so was still kinda riding on the strength I gained there. Time now I think to start some weight training to help with injury prevention & making my body a bit more robust. I'm a little irish guy surrounded by Dutch giants. I think your approach here is definitely a good way for me to ease into it and form a habit of working out. Great content James! Keep the BJJ related stuff coming 🙏
The Jiu Jitsu / Lifting balance has been something that I have struggle with for the entire 4 years I've been training BJJ.
I was a standard 3/4 times a week lifter before BJJ, where I primarily focused on P/P/L.
When BJJ came along I was only training once a week so it didn't really harm my P/P/L split, but the more you want to get better, the more you train, which ramped up to 3 times a week, sometimes 4 or 5, and that really does ruin your weight training.
I decided the best way forward was just to train full body once a week, but then I was paying for a gym membership I was only using 4 times a month.
So these days, I just train BJJ Mon/Wed/Fri and get in 2 lifting sessions on any of the spare days (eg, Tues/Sat). Then I can justify the gym membership, and still focus on BJJ as the priority.
Great video. I love the BJJ content.
If you're just lifting once or twice a week, it might be time to invest in some basic home equipment. You might have to trade exercises for ones that can be done safely by yourself, but you'll probably find that lifting is more accessible.
Interesting, I struggle too with Jiu Jitsu/ Lifting. I lost most of my gains since I start BJJ because I cancelled my gym membership due to financial reasons ( Jiu Jitsu is an expensive sport). So I train kettlebells/calisthenics 3 times a week and bjj 3 x also. I got my blue Belt but now my main focus is my Physique so I will train more weights than Jiu Jitsu, BJJ is fun but I dont love it .
I like the illustration of energy expenditure. Great way of explaining it.
Thanks James, been researching this for ages and now you’ve made a video about it, perfect timing. Defo would benefit from more content like this. I just started BJJ and was wondering how it would all work.
Dr. Mike and JTS both made Videos on this as well, more in depth and maybe less practical but still very insightful!
@@jawan5416 gsp coach recommended anebolic
Great Video!
I'm a black belt, been doing so for 13 years
Started weight training 2-3 years ago and I'm glad I allocated all my time to Jiu jitsu first. Now with technical understanding and explosive strength it's made Jiu jitsu a lot of fun again haha
Trying to workout the balance between kickboxing and weight training. And this video came at the right time.
Such valuable information! I've just started BJJ (third week) whilst running and going gym every week and realised today that I need to do less at the gym to maintain this routine as I was shattered even before the BJJ class started today. Your video confirmed it!
As somebody who does CrossFit (loads of volume) & wants to get into BJJ this was so helpful. Keep the BJJ content coming 👊
Nice video mate, it’s really good when u talk about bjj, helps a lot grow the sport oss
Love to see this realistic approach to training with two competing stimuluses. I have felt this in a very similar way and have found that I need to set a training governor to limit my intensity and volume to not over-do total workload.
I had been hoping for a video about this for so long. Been struggling with tendonitis from over-training bjj and weight lifting so this was perfect.
do you do bjj and strength training in the same week? thats probably why
@@steve00alt70 yeh at first i only did weight trainning, then added bjj 5 times a week. was too much did bjj 4 times and gym 4 times but its also been too much. My elbows are fucked up so now i do 2 days of bjj and 2 days of weight lifting
@@ernestodemenibus2803buy finger extension bands. Shit cured my elbows for good
@@copeenthuisiast5453 ill try this out, thanks!
Best info yet, it's all about balance bro.
Absolutely love this video. I don't want to be a skinny wrist locker and also don't want to be a great squater that gets beat up by skinny wrist lockers. After seeing so many fakes, great videos to watch. Its great seeing you become successful and at same time helping all the young guys get off steroids.
Blue belt from Maidenhead here James I’d be so grateful to learn a bit of JJ from you :)
thank you bro!! i really wanted something like this!
This is making me think about my approach, thanks a lot
Brilliant content...... legend
Needed this, I’m 23 but I’m an electrician so work long hours and try to split the week between gym and jiu jitsu but I think specialisation is underrated and that I’d rather be good at one than mediocre at both
Thank you so much!!
Extremely good video! :D
Solid advice
I don't usually (ever in fact) comment on the hundreds/thousands of videos I watch but this one really resonated! I'm new to BJJ and loving it and I've been having the battle of how to balance my old/traditional training (ex-Triathlete, who does lots of indoor cycling + 3-4 strength or heavy KB sessions per week) with the new 6+ hours of BJJ as it's all taking its toll. I'm 45 now and find energy is not always available/what it used to be and neither is my willpower to do the same level of strength work. I try not to beat myself up over doing less (which I often struggle with the guilt of not doing what I used to) but have to recognise, I'm not 25 anymore.
Awesome channel
you are a thinker bro!! I thought I was the only one wearing my gi and belt in the gym!!
Very interesting topic for a video! Regards from Greece
This came at the right time! Got my first Muay Thai session tomorrow 👏
Important video this was needed
This video really helped me - got into running three years ago after years of being gym focused and have done 5 marathons since. May not be as quick/fit as other runners, or as strong as other lifters but I enjoy the balance and feel much better than I used to!
I'm 43 and go back and forth between training as much as possible in BJJ, but also meeting my fitness goals in the gym. Definitely appreciate the well thought out analysis of how to balance both goals as best as possible.
Very funny and nice to watch, keeo going, subbed :D
Great video, I do similar thing with balancing rock climbing with weight training, basically just a light bro split; back day, leg day and chest day. 3 sets of 3 exercises on each day, so I get 27 sets a week along with 1 rock climbing session and my 40-45 hrs a week manual labour job at a warehouse
Enjoying the BJJ content! I'm planning to build a small gym in my garage for minimal weight training to go alongside BJJ (as I'm currently not doing any), so this video was great timing!
Great video and good points, I also train BJJ started again last year. I'm 35 now, and at 25 I'd train gym and bjj/muy Thai. Even ran to the gym!...the will and want never depletes but the energy tank certainly does, there is a lot of wisdom that comes with age when we also know our physical capabilities, rest and manage rest well.
Great video, James. You could also make a video about training for bjj competitions
This was great.
Well said. This is a hard mix to combine those
I'm a purple belt same stripes of you but i'm hitting the hill now. Really think I need to start some s&c as i've only ever just done BJJ and a desk job. Love the video!
Big fan of this video, I think the visualization of the squares which represent the amount of energy you can devote to train was really good. And then making a conscious choice to prioritize allocating blocks to the activities you want to do and being alright with the trade offs is a healthy way to look at training and will probs keep you more consistent with training. Because the if u can tell yourself that your prioritizing BJJ when you inevitably start losing some muscle mass your less likely to flip flop cos u can tell yourself "this was expected and it's what I'm doing"
I'd be interested in extending the block analysis well. You showed how you can add black by dialing in your diet and sleeping. But I feel like juicing is another "important" factor. Most mma guys are able to have multiple hard training and conditioning sessions because they have more blocks due to The Special Sauce
I’m probably spending around 4 hours lifting and 4 hours on the mat a week, I’ve never done both before and I can say that lifting while training has changed the game for me, I’ve only just got back on the mats after a year off but man I feel good with the extra strength that I have. Not only that lifting helps with keeping those injuries at bay!
Cringe comment here but just wanna say cheers James. Your BJJ videos got me into the sport and 2 months in I’m absolutely obsessed. Doing that along with weigh training is tough work but I’m in the best shape of my life and really happy with where I am. I’m still a crappy white belt but I can’t wait to keep going and keep improving. Cheers mate
Not cringe at all boss 🤝🥋
This was very helpful, I was juggling gym, skating, karate and jitz. I completely dropped out the gym as I found it the least amount of fun but Ive lost a lot of gains.
Well said. I’m new to jiu jitsu but figuring this out for sure as a 35 year old father of two
Great video
This guy is funny. Keeps you locked in.
Good stuff
This is good advice even for those not doing bjj and just trying to fit lifting in around life commitments.
James you are absolutely correct. You can't serve 2 masters because 1 has to give. Keep up with your great common sense videos with spot on no 🐂 .
Bro I literally just asked this question yesterday crazy how quick u smash these things out bro
Thats what she said. THATS WHY IM HERE BRO 🤝
Ooh! A purple belt! In all seriousness, well done on such an achievement.
This is amazing.
im loving jitz now and iv been struggling, because im a big ripped guy and worked hard to get that way and i find it hard to even get to the gym once a week now because i do about 10 hours a week of jujitsu , so hearing your the same helps that little voice in my head thats calling me weak, i need to sort my routine out
Definitely a tough balance, especially considering which days/classes you can attend which further messes with gym routines. Ideally I’d do 3x bjj and upper/lower twice a week. At the moment it’s more like 3-4 bjj and 3x full body. Having a home gym helps!
hey james, just watched this, going to bed thanks!
This has helped me to keep up weights whilst cycling 8hrs a week
You're looking very lean and fit mate !!!! 💪
This makes perfectly sense.
Watching this the second time after starting to train bjj daily and this is gold.
My lifting has taken such a dive since doing Jujitsu. I'm trying to sprinkle more in for injury prevention and keeping strength. Makes such a big difference
Good video! So curious what your Friday workout is haha, can't make out what it is.
Not massively into Jiu-Jitsu but enjoyed this content just as much. Keep it coming James!