How Heavy Do You Need To Lift for BJJ? | JTSstrength.com
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- Опубликовано: 11 янв 2020
- Strength doesn't matter? Or is strength never a weakness? The value of strength in BJJ is often debated, so how heavy should you be lifting to maximize your performance.
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Strength standards start @11:00
Male:
2xBW squat
1.5xBW bench
2.5xBW deadlift
.5xBW pull-up 3 reps
1.5xBW barbell row 3 reps
Female:
1.7xBW squat
1xBW bench press
2.25xBW deadlift
.2xBW pull-up 3 reps
1xBW barbell bent over row 3 reps
Note he said this is Elite Level strength and would put you in the top 1% of BJJ competitors. At this point you no longer need to worry about improving strength.
@pakoti96 I can't understand the pull up, how is it possible to lift 5 bw
@@pakoti96 These standards are easily achievable by many powerlifting athletes, perhaps the pull uo are too many in my opinion
@@patrickmiller3569 The reason they are easily achievable for many powerlifting athletes is because they are already talented to begin with.
The average person won't even consider competing in powerlifting.
@@pakoti96 t doesn't take a talent to reach these numbers, in powerlifting they are the minimum loads, they are attainable by everyone, of course some will take longer, some less, but on average they are attainable goals, obviously if you have joint or postural problems, you won't reach them.
This is why I love traing Mixed Martial arts, it makes working out fun, instead of just trying to get bigger and stronger or just leaner or even faster, it's all those and then some; its hard to get bored.
I’m starting BJJ soon after almost 15 years of lifting (along with other sports when younger).
Lifting alone has gotten boring to me, even though I still love it. I’m excited to start this journey and start focusing on functional strength.
This is a very smart breakdown of an very complicated subject
I HAD NO IDEA IT WAS ALEX JONES DOING JIU JITSU 🤯
Bro you beat me to it! Its hisfucking clone!
I seriously thought the same thing when I saw the thumbnail. I came into this ready to laugh 😂
Lol I actually thought that too
🤣 I was gonna say Alex Jones has been hitting the gym hard!
So SUPER MALE VITALITY does work...
Thank you so much for continuing to dive deep into this niche. I really appreciate you bringing your expertise in powerlifting and strength training to BJJ training.
Enjoying watching every video of yours that I clicked on. Very detailed and informative for a total bjj beginner like myself. Thank you!
Chad your starting to look like a BJJ athlete. Thanks for providing this content for us. There isn’t much out there that uses an evidence based approach like you.
This guy explains why I get excited over my grip strength and pull up strength increasing
Thank you for all this information.
Chad your channel is by far the best I’ve found on youtube with regards to bjj and strength & conditioning. Thank you for all your wisdom and advise.
Thanks
Very valuable material! Thank you!
Great video, Chad. Keep them coming.
Very informative. Great stuff!
very well articulated video! I love how you gave us what we wanted in numbers but still explained why it's important to grasp the bigger picture: training specificity
Glad it was helpful!
You (Chad Wesley Smith) and Phil Daru should to collab on strength and conditioning for BJJ and combat sports
Mingo Rolince Phil is the man. He and Chad have very different training methodologies so it’d be great to see them chop it up.
I believe Phil is a Conjugate/westside style type lift and does the same for his athletes and I think Chad is the polar opposite. Be curious to even hear them discuss what they think it best for combat sport athletes.
Phil has really promoted himself well. I think a lot of his strength and conditioning stuff is silly. I still compete at the age of 44. Started at the age of 5. Wrestled at a Division 1 program. And I’m a BJJ black belt. Just saying all this before people flame me for not knowing what I’m talking about
Bad Wolf MMA it’s all good. Can you Break it down for us uninitiated? I know that Westside Conjugate is polarizing in and of itself so any application would be as well. What specifically about his programming seems silly to you?
Karl Richardson I'm going to start posting my workouts on my channel. I know it will help a lot of people. My best friend runs Carlson Gracie Columbus, OH. He trained at Westside for a bit and they took his back to Snap City. The comment section is not long enough to breakdown what Phil is doing wacky. But, if you or anyone else is interested you can DM me on IG and I'll break it down and give you some suggestions. I'm 44 years old and if you click my avatar I'm the black dude. That's me from a recent wrestling tournament. No. PEDS. No TRT. No supps. I'm on IG at instagram.com/badwolfmma
Love this information, thanks for sharing. At 46, I am 6 weeks into my BJJ adventure and haven't touched weights since I started just because of recovery time. I can tell the old man strength is slowly coming back to me and now I can create a plan to fit weights back in. Happy day
Get on ot boomer
I started bjj as a secondary art at around 38 and retired 10 years later when I realised that despite training 3 or 4 times a week I was no longer progessing. My aim was to get my purple by 50 but I remained stuck at blue. My advice to you would be to use each session to focus on one aspect of your game. Always tap out quickly, especially if the other guy is younger or more experienced. Try to work more with higher belts who have everything to gain and nothing to lose and refuse to roll with egotistical people who need to 'win' all of the time. Try to do flow rolling more and work submissions and defence into structured drills and try and find a buddy your age and approximate weight. Do not fixate on grading. For supplimentary training, look at body weight and resistance band training. Do yoga: flexibility is king.
@@ToddTommow Good point.
@@scarfholdgraphicsmedia9501 10 years and still only blue with all that training 😬.
Exactly what I needed. Thank you!
You're welcome
Thanks Chad. That’s True, good point 👍🏼
I’ve been struggling with this question for years! Thanks for putting this into perspective
Great topic, not enough videos out there on it. I'd like to see if you have any videos of powerlifters rolling against BJJ competitors.
This was super Helpfull thanks pal.
No problem 👍
I love this content thank you. I only started seriously lifting 3-4 years ago. I wish I started lifting when I began BJJ 12 years ago, it would have prevented a lot of injuries.
You’re welcome
Great video!
this was a awesome subject. I box but after doing basic barbell training I can run longer punch harder and im an animal in the clench. cant say anything about grabbling. I just do benchpress, OHP, Squat, bentover row seated rows and bicep curls for the ladies.
We wanna see a video with some of your sparring sessions :)
I think often the overlooked issue (which is explained well) is what most people do, oversimplify attributes that they then believe correlate to performance. Everyone reacts differently to training but even more so when you are working on performance in the presence of combat competitive variables (anxiety, composure, relaxation, perceptual instinct, concentration and flow).
It’s entirely possible to become stronger across “strength” paradigms but become less fluent, articulate and isn’t optimal for performance. If time is limited train BJJ in the Gi and also nogi. Then have fun and moving well in other endeavours...
It’s more relevant to start to recognising the force... the greatest lift ever performed was by yoga who was about 38kg and he lifted an x Wing out of a swamp.
“Judge me by my size do you?”
Great video. Simple and reasonable approach. Thank you.
Glad it was helpful!
I think this is the wrong way to benchmark strength. Because of the importance of muscular endurance in BJJ it should look more like how many times can you squat, bench, deadlift, dip your BW, or even half your BW to get more rep-volume measurement.
Being able too bench your BW or half your BW X times is probably more significant than how much of your BW you can bench one time.
Strength is only missed when you lack it, being 10% , 20%, 30% max strength stronger then your opponents is aways better. The jj sparring will transfer that max strength to specific strength according to your jj style.
Answer : as much as possible without it interfering with your BJJ practice and movement patterns.
thank you
Why would being a certain level of strength interfere with your “movement patterns?”
@@daytonasayswhat9333 Essentially you don't want your strength training cycles to wear you out to the point where it detracts from your BJJ
@@daytonasayswhat9333 also doing to much weights will reduce your mobility
@@common_undead I understand the concept of fatigue. I don't understand what "movement patterns" means and how weights affect it.
Thanks Chad, great stuff!
My pleasure
Actually knowledgeable without fluff. Gr8 vid subbed
Thanks for the sub!
For wild grip breaks, worth checking out Travis Stevens' judo grip break techniques. There are more than those, but those are just golden starting point. They don't rely much on strength, much more on anatomy and whole body movement.
Just getting into BJJ and combined with strength and conditioning!
Thank you for this🙌
You're so welcome
More strength always helps.
A 100kg complete beginner defeats a 50kg girl that's best in the world. Bcs his strength allows him to get away with anything and to force moves that are vastly suboptimal.
Every bit of strength leaves your opponent fewer options until in the limit they have none.
This was really interesting! I took a few years of mma back years ago and want to try BJJ and was just wondering this!
Why did you stop all that time long?
@@ahmadelshbasy3222 It was expensive. Around $100 per month. And all the gear that was required was pricey too. I also wasn't as interested at the time as I am now. Wish I would have kept with it.
Being able to hip thrust over 500 for reps definitely helps if you get mounted and deadlifting definitely helps posture up. Just 2 ways ive seen benifits comparing before and after no lifting to lifting. I was so weak before I needed lifting
Hip thrusts are underrated.
Hip Thrusts, Pause Rep Narrow Bench Press, Weighted Chin Ups, and lower back extensions are super functional for BJJ.
I thought this was Alex Jones in the thumbnail
Hunter Branham we all did
Same
Flexibility! Cannot emphasize enough that strength without dynamic ability to apply that strength, i.e. flexibility, is a huge disadvantage in BJJ. I am a bigger stronger guy, and the dudes who can just collapse in guard into a pile of spaghetti are the hardest ones to deal with. If I can't stretch in DLR or spider guard, then there is no way to smash through them once I get there.
Additionally, explosive strength is clutch as well. Not just strength, but knowing exactly when to use it.
Just thoughts, but how to get bigger but maintain flexibility and fast twitchy would be a clutch video.
100% mobility is huuuuge. The ability to pop your hips, like with a clean or snatch, is really important. Grip strength helps a lot too.
Explosiveness and "fast twitch" muscles are largely genetic. But I believe the greatest way to improve those things would be to just practice the skills on the mat
@@jabberwock14 genetics play a large roll, but I think one can train to maximize. Olympic lifts, dynamic lifts and with full range of motion train explosiveness and can increase fast twitch muscle fiber numbers. Bodybuilding conversely would be counterproductive, i.e. big muscles take up more blood/oxygen and generally inhibit flexibility in most.
clutch comment my dude, flexibility and cardio can not be under emphasized for grapplers
Such a valid point. I'm extremely flexible and as a white belt can easily make upper belts struggle bc I can get out of submission attempts in ways they aren't used to dealing with. No electric chair on me ;)
Great video. I was trying to explain this very idea the other day. In terms of powerlifting, my numbers would be closer to novice level. I am not strong at all. But when I roll, people always comment on how strong I am. It's a weird thing.
The specific strength needs are way different. Anyone that knows about GPP and SPP will be aware of this.
A lot of
People are also not strong at all themselves
My man u look like a different person now! BJJ bug got you good!
What do you think of Kyle Snyder S&C training which consist of basically Very heavy single on everything
I wish i can get power and strength like these guys😁😄
My goal is to get 100% of body weight in deadlifts and squats and 60% in cleans and press for 10 reps consecutive and for 5 sets. A bar bell super set where I do all this in one session would be ideal
As a married father with a full time sales job, fitting in weight training on top of bjj is very hard but I think its necessary. You dont need to lift heavy but you do need to lift with purpose. There should be some progression. Whether it be becoming more powerful, explosive, durable, have better balance etc. I do it because I want my grip strength to be incredible and I want to be able to explode out from under bottom and scramble when necessary. I try to fit in at least 2 times a week for lifting.
I recommend that my guys lift weights twice a weak because weight lifting is critical for joint and bone health as you age, regardless of any sports related benefits. It's just a GOOD IDEA to lift weights. That doesn't mean you're maxing out deadlifts twice a month, but a solid basic lifting program is just plain good for you.
Not watched your videos for a year and shit you are looking healthy as fuck.
Yes
Subbed, great vid!
I'm already reaching those weights, but all the other stuff e.g. explosive and endurance is the kind of stuff I hate doing haha
These are still crazy strength goals 😅 I'm close to the pull ups (I weigh somewhere between 190-200lbs and can do 3 pullups with 88lbs) but nowhere near on the deadlift (always sucked at deadlift)...
Can you do one for wresterling ,science of bfr ,hungrian oak leg and ballon method and its protocoals pls
Holy fuck Alex Jones about to put a triangle choke on every single conspiracy! 🤯
Looks like chad lost a fair bit of weight
Probably all that BJJ
patfase and the RP diet app!
🎯 Key Takeaways for quick navigation:
01:32 💪 *Understanding different types of strength crucial for successful BJJ: maximal, explosive, isometric, and endurance.*
03:45 🏋️ *Strength in BJJ not solely measured by traditional weightlifting standards; special strength matters more.*
05:22 🚫 *Elite powerlifting strength not necessary for success in BJJ; focus on balanced development of various strength qualities.*
11:50 🏋️♀️ *Elite strength benchmarks for BJJ: Squat 2x body weight (male), 1.75x body weight (female); Bench 1.5x body weight (male), 1x body weight (female); Deadlift 2.5x body weight (male), 2.25x body weight (female).*
14:33 🔄 *Balancing simultaneous development of technical skill and physical qualities essential for effective BJJ training.*
16:23 🔄 *Emphasis on training goals should shift throughout the year based on competition proximity and individual strengths/weaknesses.*
18:42 🏋️♂️ *Weightlifting alone won't make you the best BJJ competitor; special strength developed on the mat is crucial.*
19:11 💡 *Balance between strength training and mat time is key; being the best powerlifter doesn't guarantee success in BJJ, find the right balance for individual progress.*
Made with HARPA AI
I wish CWS played ice hockey. Would learn about functional strength and his view on training.
Those numbers as a percentage sound reasonable and achievable for anyone.
Yes, most 65 year old and older can do a squat with 2 times their body weight…and pullups with half of their weight added …anyone?
Most beautiful sprint I’ve ever seen 🤣
I used to wrestle. If I could do it over, I would just squat, dead lift, strict press, and bench two times per week. I would cut all the running and endurance exercises that are not drills of actual wrestling moves.
Alexander Higgins any reason why? I thought running would help with intensity
@@qwrtyforse6174 wrestlers (submission or non-submission) are the most overtrained people in almost any sport. The live grappling by itself is super draining. Folk style wrestling is like trying to do deadlifts for 6 minutes straight at a rapid pace (with weight on a bar equal to your own body weight) with someone pulling on you neck and pushing you off balance. I am not the best wrestler, but I think wrestlers need fewer things that over train them.
Running is needed before season starts, but once season starts and the real grappling begins, I say the running and other stuff is getting in the way of recovery.
My second season I started shit bagging the runs and other non wrestling moves (not being a gym hero); I was able to focus on techniques much better at practice (the moves that actually win the fight) and I felt way more ralaxed during the actual matches. I won a lot more to and devoloped a strategy for myself.
@@qwrtyforse6174 he is saying get your cardio by sports specific drills.
Different strokes for different folks. I still sprint 3x a week. On top of all the conditioning and wrestling/rolling/boxing. I also still compete in the collegiate open tournaments and freestyle/Greco tourneys at the senior (which means adult) division. I’ll turn 44 years old next week
@@BadWolfMMANashville tell me more about programming your weekly training schedule
Answers the question at 19:00
As a power lifter that just started jits (6 months) do you ever have a problem with holding your breath when roll. Cause when I lift heavy I've been taught to brace and hold breath while bench, squat, or deadlift
Olympic lifter here that's been doing judo for about 18 months and bjj on and off for about 12 months - it took me ages to get out of the habit of holding my breath as well as tensing-up for both takedowns/throws and various techniques on the ground, which would drain my muscular endurance like crazy. I'll still catch myself doing it sometimes but I've found the best way to get out of the habit is to match your opponent's intensity e.g. if you hear your opponent breathing a lot, starting actively breathing harder too, if your opponent tightens up a bit and uses more force, you do the same, but equally when he/she relaxes then relax a bit too. It's not perfect but it gives you a queue to focus on until you learn the proper breathing and exertion pattern of bjj for yourself.
@@rhidiandavies1991 🤔 never heard that technique before
@@chaosdweller Like I said, it's not perfect but I found it works for me (maybe not a great idea if your fitness isn't up to scratch though as you could gas easy trying to match everybody else's pace).
I've experienced this, it's very hard to break the habit of practicing the valsalva maneuver on the mat.
I'm a tall lanky BJJ guy and lifted pretty heavy for a few years. My BJJ game got worse.
I would gas out faster, I was slower, and I lost flexibility. Some techniques were harder to do because the muscle got in the way.
I've started doing weighted pull ups and core + fast paced jogging.
Holy fuck. His eyes are almost memorizing. Seriously.
So from the advice I been reading here I have to train/lift like a crossfiter/functional training? Not really heavy lifting or high volume lifting/regular lifting? I been using fitbod for my lifts. I also just bought a rack and a titan selectorized lat pull down machine but for jujitsu training it looks like I won't be needing it:( also bought a costco ftx functional trainer.. it looks like I have to train the way I lift now that I started trainning jujitsu..
Here is something much better than fitbod: www.juggernautbjj.app/
Everyday porrada!
I'm a little late to the party, but the super heavyweights I've rolled with weren't even close to these numbers. But I haven't played w/ serious heavyweights yet, these are strech goals for me. Hell, even in collegiate football (D2), most of the lineman weren't there.
It would be less likely for heavyweights to achieve numbers that are % of BW.
Let me cut to the chase : there are numbers you can hit which will not make you strong for a powerlifter but will be plenty to be a high level Jiu jitsu competitor once skill is in place.
If you’re under 200lbs you should be able to overhead press 155 ,bench 225, squat 315, and deadlift 365
If you’re over 200lbs your bench marks should be 185 overhead press, 275 bench , 365 squat , 405 deadlift .
When you can do this you will be strong enough your athletic performance will go up noticeably ,
Revisiting this video as I'm about to start up bjj again and get my lifting volume adjusted. One thing I thought, Chad's ideal percentages. I literally don't know any black belts that can hit these kind of numbers cause they just aren't lifters really, suddenly dawned on me that yes maybe the top 1% can however the data on that seriously doesn't suggest that at all. But then also remember the top 1% in any sport will include a lot of people used PEDs. This is really important cause if you're rolling enough to be in top 1% you naturally will not have the steam to be lifting up to those numbers as well, it's just very unlikely. Just my two cents, as a natural lifter and grappler, I've been above those numbers before but not whilst I was heavily involved in bjj at same time. Just my input 😊
Black belt here and I agree. I used to be at those numbers in my early 20s when I was just lifting a lot. Couldn’t get them now, especially since barbell squats and deadlifts hurt my back after 13 years of BJJ. I use kettlebells for my weight training now and they work perfectly fine to develop strength for BJJ and feel a lot better on my body.
Working maximum strength is the best way to work explosive strength. Think of how fast a 500 lbs bench presser presses 135 lbs.
That has a definite point of diminishing returns, the lighter the weight/external resistance gets, the less significant maximal strength becomes. A 500# Bencher will definitely press 135# faster than a 225# Bencher but a 350# Bencher who trains more explosive qualities will likely move 135# faster than the 500# bencher, if they're just training for maximal strength.
And on top that lifting weights lower injury risk
So is it safe to assume that the “elite” requirements that you show (at the 11:49 min mark) for males is a 1 rep max at those weights?
Yes, and the Pullups/Chinups are 3rm.
watching chad do explosive movements is scary
big man move fast he break rock with skull
@9:15 I would love to get a pressure plate under some black belts to see their top game effectiveness
Am I right in assuming the numbers quoted are for one rep max ?
Yes
Strongman has the best carryover cause it tests all measures of strength.
Thats also why its the hardest.
7:55
You’d have to compare black belt BJJ vs black belt lifter on basis of weight too.
I'm not sure I understand what you mean
I'm 50 years old and I did several sport at a good level in my life. Conclusion is very simple if you want to be a better hockey player you need to play hockey more often, if you want to be better at BJJ you need to spend more time on the mat, if you want to lift heavy weight you need to lift weight. Period
Over simolified approach and obviously you didn't listen to the excellent nuanced approach this video described. Being stronger does help you at other sports
Jordan Yes I did understand and I agree with you the point I was trying to make is that if you have a tight schedule like me when I’m done working and take care of my family the only little time left I have is to practice one sport I don’t have Extra time to lift weight and get stronger but I wish I would
So from there I will only get better if I practice that specific sport :)
Being a mediocre powerlifter I find training with your body weight on the barbell for reps and then explosive movements is helping with my conditioning and rolling
So you use bodyweight or put the amount of weight on the bar equal to your bodyweight?
@@nicholasolivas317 amount of body weight on the bar
How long did it take for you to recover from your hernia repair?
I was back training in about 2 weeks, competed at Pans about 8 weeks after it.
Cool, thank you
When he says 2 x bodyweight (for example), is it in pounds or kg? And did he Say how many reps should we do with those weights?
Pd: English is not My language, I hope you understand hehe
2x bodyweight is the same thing whether in pounds or KGs
How to get shoulder and arms endurance to boxing?
From boxing
What he said
A+A battle rope work outs.
Numbers
Dead 2.5x BW
Squat 2x BW
Bench 1.5x BW
Skip to 10:20 to begin getting an answer
The whole thing is the answer tbh
Those numbers seem attainable but if bjj's taught me anything is that it's gonna take much longer than I think.
Thank you for this insight. I needed this. I started weightlifting to increase strength but as a result I started putting on muscle mass which affected my stamina and agility in BJJ. no point looking like a big swole donut if you can’t move.
You started bodybuilding *
10:00
Welcome to Warmaiden's. Now don't let the name worry you, we've got plenty o' steel for fightin' men.
Are these one rep max standards or multiple reps?
1 rep except for pull-ups/chin-ups which is 3 reps.
@@JuggernautTrainingSystems thankyou sir 🫡
Ask a flexible athlete if he's going to stop using flexibility, or a guy with a lot of cardio asks if he's going to stop using it. Only do not use force who does not have it
Squat 2 x own bodyweight
Bench 1,5 x own bodyweight
Deadlift 2,5 x own bodyweight
This is in terms of one rep maxes right? So if I can squat my own bodyweight 2 x for only one rep, I check the goal?
Yes
Ty bro@@JuggernautTrainingSystems
All this considered. If you want to get better at BJJ you should propably go climbing.
The longer time you have on the mat, the less weight training you need. Being strong helps when you are new.
Alex Jones the 10th Planet Red Belt
So I should probably not run conjugate?
Probably not. You also shouldn't run conjugate if you're trying to be the strongest lifter you can either.
Juggernaut Training Systems thanks for the reply, I’ll definitely be looking into more info on your programming
Chad and Phil Daru pleeeease
Weight lifting and conditioning will supplement your BJJ journey.
Apparently juicing is big in BJJ
It's big in most sports.
I'm lost in his eyes
I'm special,...... cause I have special strength
Should I he striving for progressive overload?
Yes
May I ask how old you are?
A. Keinath 33
I think that the angles you need strength at in jiu Jitsu make powerlifting strength second to the strength of a strong climber especially bouldering. Between the grip diversity and constant angular variance as well as the fact that a guard guard game is basically climbing someone. Also something like breakdancing or certain gymnastics stuffs climbing isn’t complete as it’s pull dominant in the upper body. Complementing with something floor oriented like yoga or animal movements. For sure rolling hard is key, everything else is supplementary. Climb a bunch of slopers and tell me your collar tie doesn’t get stickier
True