BJJ Made My Lifts Weaker (Balancing BJJ and Powerlifting)
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- Опубликовано: 13 сен 2024
- It can be hard to balance weight training and Brazilian Jiu-jitsu. I know that for me, I struggled with it at a point in my life where I was getting bigger and stronger and was chasing numbers in the weight room.
But then struggled with my BJJ training because I was too big and beat up for sufficient rolling and work on the mats.
And in this video I talk about this in the hopes to assist our friend Peter who is a Powerlifter getting into Brazilian Jiujitsu.
He says that since training Jiujitsu he's noticed that his lifts have dropped in their overall poundage.
And his question is two fold. . .
1. How to Balance BJJ training with his Powerlifting?
2. Should he readjust his expectations for training?
I also touch on the current program I follow for lifting in order to support my BJJ training.
If you're someone who's really big into lifting who's also pursuing BJJ. I hope this video is useful for you and your training on the mat and in the weight room.
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This is really useful for me because I've been struggling between lifting every day and going to jiu jitsu
Thank you. I've accepted that my lifts are going to go down. I focus on compound lifts, stretching and corrective bodybuilding while doing jiu jitsu three days a week. It's been working well for me so far.
Can you please share how your lifting changed? Did you just drop the weights significantly? How do you adjust?
For me I don’t max out since I started rolling but progressively overload in a specific rep range whether that’s 3s 5s 8-12 15-20
Would LOVE to see some weight training videos to support BJJ! THanks!
Agreed
ruclips.net/video/GkZYJ2h74xc/видео.html
Agreed!!!’
Push. Pull. Legs.
Thanks for speaking to this topic. I’m 53 and two months into BJJ. I’m also a powerlifter with 465 SQ; 340 BP; 535 DL @ 198. I too have noticed my training lifts have suffered since starting BJJ and was unreasonably hoping to be able to do both without either suffering. Thanks again for the insights.
Ray Wade do you think you should adjust your diet and add extra calories/ carbs ? Just a thought.
Michael Thompson thanks for the advice. Yes, I’m currently making adjustments to my macros.
im two months into bjj too but i aint lifting that heavy ahahah you're strong as hell
As a former PL competitor, that's pretty damn impressive, for any age at that weight, let alone AT that age. I just do the basic SS now, along with BJJ, no huge numbers.
😂always amusing hearing these big lifts online because you never see them in the gym even when there are plenty of big muscular guys
Omg thank you for covering this and glad I wasn’t the only one wondering about this ! I used to love powerlifting then got into bjj and felt this way. Now focus on jits and the “dabble” with weights. It is hard to let go of those heavy weights and numbers, but in the end can still enjoy what I consider now functional training to help my game vs obliterate my joints with big girl weights and then go get them destroyed in class 🤣 thanks Chewy🤙🏻
Ego is the enemy. Im an old man and I still haven't learned that I can't do it all, well at least I cant do it all and expect to be any good.
Ego is you, don't be too harsh on yourself
Started in BJJ this week and your videos have been immensely helpful in addressing many concerns I had as both a touring guitarist and someone who likes going to the gym. Thanks so much!
Thanks for making this. I've been getting really down on myself lately, not being able to maintain my mass since starting BJJ. I love what you say about just asking yourself what you want most, and going after that. I've always been more of a bodybuilding weight lifter, and I'd love to hear about bjj/mma specific training. Thanks Chewy!
I’m currently facing this dilemma, I’ve done Muay Thai for years, I took a break and started lifting consistently for three years, now I’m back doing Muay Thai and my technique and footwork is off so now I need to relinquish my attachment to lifting because I been getting lit up at my gym, thanks for the perspective bro, sometimes you feel alone in your journey, 🤙🤙🤙🤙🤙🤙
What's holding back your progress in jiu jitsu is more likely mental knowledge/experience/technique anyway. Improving that doesn't really conflict with improving your physical strengths in the gym. Do a simple twice a week lifting program. Go to jiu jitsu 3 or 4 times a week. ??? Profit
I cant speak for him but if I dont lift about 4x a week and have a solid program my strength drops.
I don't think you know much about lifting.
Generally 2x a week is nowhere near what a competitive powerlifter needs to get stronger.
I started bjj 7 weeks ago and my
Lifts are hurting, bad.
My goal is to keep the powerlifting for some continued strength + explosiveness but go deep in bjj.
Great topic. Thanks for answering this guys question
Just lift before jiu jitsu practice. I used to do that until my schedule got flipped around. Stick to the core moves as well and don't do as many sets. I had to cut back a bit on the squatting and dead lifting volume.
Pat McNamara's (Former Delta Force) Combat Strength Training methodology is fight-centric and imho the best program for combatives strength, power, and quickness.
Great video. Seems from comments a lot of us started heavy in powerlifting then found BJJ. When I started competing in BJJ I definitely toned down my weight training to lighter speed work with plyometrics close to tournament time.
So glad to hear you bringing out weightlifting videos. Look forward to it Chewy, keep up the great work!
Thank you so much for this insight. I was really into lifting weights prior and I too got up to a good weight. I'm comfortable at. But now says I'm doing jujitsu. It's you and I am feeling sore from that. Well, I'm gonna do which is go to the gym like once a week. Just double into the weight lifting and then do martial arts. The other times I am free.
Steroids will help both..
😭😭😭😭
I don't see any lies here.
Which kind? TRT?
@@castronator29 TRT especially when you are in your 40’s
Super excited for you jiu jitsu supporting weight room routines chew. Keep up the great work.
As a physique athlete I noticed that most BJJ students don’t even look like they workout, or they look strong but fat. The most common physique I see is sort of a meatball shape. Big-ish shoulders and big guts.
Chewy, this was most insightful and informative. Thank you Sir for your refreshing honesty. OSS.🤙
I havent lifted in 6 months and my training has shot up. I've been trying to think how I can get back lifting and bjj again without getting slow. Thanks for the vid
Add some speed training or some power movements. (like cleans or med ball throws) Should keep your speed up. Also if you want to be competitive you don't have to be good at everything at once. You just need to be good at the right things on game day.
Weightlifting is the best for combat sports.
Random rant, ignore:
I’m new to BJJ so I think right now I’m just gonna stick to 3/4 days a week and try to hone in more on lifting until I really wanna commit to BJJ. I started lifting back in January and I haven’t missed more than a week going to the gym, and I’ve gotten noticeably stronger. I only picked up BJJ like a couple weeks ago, but I had a great time past couple times I went. What’s definitely the most straining thing for me is time, I juggle work, school, dance, and the gym which already feels like a lot. When you said “be good at one or mediocre at both” that really hit me. Between dance gym and BJJ as my hobbies, I’m going to need to choose which one I want to invest more time to. I’ve been dancing for a few years already and I don’t see myself doing it anymore past next year, to be honest I’m not sure if I’ll even do it next year either.
Taking dance out of the equation, I’ll be in the predicament of lifting and BJJ. Besides time, another problem is simply recovery and energy. I doubt I can do both without over working my body and end up getting worse at both. Like you said, good at one or mediocre at both, so I’ll see how I feel when the time comes
I've found you can balance both if you just manager your schedule effectively. 4 Days a week are BJJ and Muay Thai, The other 3 are Push Pull Legs in the weight room. Each person has a different capacity for recovery and it's important to understand that there are some people who can do both simultaneously and be just fine. Especially if those people take TRT.
Chew you are a star.. always want to help everyone 🤩🤟👊💪
Been wondering that question for two years at least. Thank you for this info
Hey chewy, can’t wait to see the training vids, hopefully there’s something to prevent shoulder injury!
I hear you on the meditative approach to lifting. I am anti-social in the gym when I lift. It's my Zen space and the rest of the world ceases to exist. I don't want to interact with or talk to people or socialize. Conversely, in the jiujitsu gym, I am social and outgoing because training jiujitsu is so much fun (whereas lifting for me is alll about the intense focus).
I rolled with a wrestler today. It was hard to sweep the guy, held him in my guard the whole time lol. This guy was strong man
Just out of curiosity, wouldn't it make sense to just use a sort of periodization for training? A few months pushing strength while refining technique on the mat sparring less, then for a few months pulling back on the intensity and volume in the weight room while pushing training on the mat and sparring more.
Excellent advice! Thank you!
Thank you for this video. I had the same question. My weights are going up. But I've been so tired that I've been missing classes.
Thanks Chew I didn't exactly what you said. I tried be the best at both until I blew my knee out. Now my focus is bjj with weights mixed in. To bad I didn't see this video earlier! Oss
Looking forward to wathcing the lifting videos!
The question said “is there a way for me to balance the two so that both of them go up.” That isn’t balancing. Balancing is bringing one down so the other will come up and meet in the middle.
The only anomaly to what you said jujimufu. Look up his RUclips channel for some inspiration.
Nice content. I don't lift heavy ( 3-400lb) anymore across my lifts. I lift 7 days a week...Push/Pull 210lbs on free weights and full stack on machine lifts. I can still lift in 1200lb range...but its completely unnecessary now...at almost 50. I do all push/pull...10 sets of 10....10 stations and 50-100 pull-ups every day. My bjj is average 😂😂 but it goes well with my strength 😂
Spectacular advice🙌
I think the weight training videos will be awesome!!!!! Thank you!!!
Great video! Right up my alley.
It's like I have to sacrifice. If I lift more then my bjj suffers but if I don't lift my ligaments and tendons get weak and I get injuries. It's very hard to strike that balance as I love doing both.
Those weight training videos sound good. Will try to keep an eye out for those...
I really needed this video.
Since I've started focusing more on BJJ, I couldn't increase the weights during my lifts.
I guess I have to make choice as well.
Love the intro music. What song is that? Sounds like something from ATCQ?
I do 5x5 but I only do it once a week and BJJ 2 or three times per week, plus DDP Yoga once a week to keep limber. Despite only lifting once a week I’ve actually been making alright gains (squatting definitely helped my triangles and omoplatas)
This was great. Something I’ve gone back n forth on. How often are you doing weight training? I find it difficult to get back into the gym to lift with 5 days of training on the mats, but it’s been eating away at me that I’ve lost some size and strength and I need to get some lifting in. I don’t expect to lift 6 days a week like I would in the past.
Hey Chewy,
Awesome news. I have been doing jiu jitsu as a hobby for fun and fitness about 6 years now and recently got a power rack and bench, 'cause like you say, I wanted to start lifting mainly for injury prevention and to keep me on the mats into old age ( I'm 41). Looking forward to those new videos...
you trained us boxers yesterday (if i am not mistaken) :0
Steve Maxwell addressed this... Jujitsu is so demanding to the system that it doesn't leave much for training in another discipline. If you give more time and energy for lifting heavy your jits goes down.
Balance is the main lesson of the Human Condition. You will do best in every aspect to respect that maxim. Oh, yeah.....Gi´s for the G´s!
very helpful detail for me thanx👍
Hey Chewy, I'm a new white belt who started Jiu Jitsu out-of-shape. I currently train twice a week, and I'd like to train more, but one thing holding me back is that I'm always sore for a couple days after each practice. I used to Wrestle three to five days a week when I was younger, so I don't understand why this is the case now. Will my body become more resilient as I get in better shape, and what are some things I can do to get there more quickly?
Nohb'dy 11 got to work through it make sure you are stretching and try foam rolling out the muscle
Just remember once you're in shape again, and you get tired afterwards, it means you're putting work in.
when im lifting im around 172lbs ...im two months into bjj and i fluctuate from 171 to 165. i lose a lot of fluids on the mat...we train in a hot ass gym and i havent touched a weight in 6 weeks. im still maintaining the vanity diet but not lifting. my bodies broken a bit from bjj but once i get the right recovery plan imma try to lift again. if i have to choose though im choosing jiu jitsu. my body still looks good enough and i can already easily choke out and break the larger men talking shit around me hahaha.
I just started bjj and judo a month ago. Before that I was into bodybuilding for over a decade. My incline bench went from 335 for 4 on last set before dropping weight doing slow reps down to 275 for 4. I decided I liked this training better so I just do classes now. I needed the endurance and just having explosive power for short bursts works the first few minutes but then your just done. So smaller guys would let me wear myself out then hit submissions. You can’t do both that’s for sure
another thing is don't use too much strength and physicality into ur bjj focus on technique. the more you get used to that the less you're gonna feel it harming your lifting progress. also you can still lift 2-3 times and make huge progress on prs. unlike bjj where a bit more time has to be spent to get techniques right. remember bjj is multi dimensional compared to powerlifting
As someone coming from powerlifting this is the hardest pill to swallow for me.
Dumb question but what are your thoughts on taking TRT for Health Purposes? Are you currently on anything that aids you with lifting and bjj?
I would say he probably will not respond to that because he does not want to be help liable for any adverse reactions you might have. Speak to your doctor.
If your testosterone is low, use it. Would you tell a diabetic to not taken insulin because some people produce in naturally? No, your body is lagging behind and there is a medicine to solve it.
You can be a good grappler and strong in the gym. If it were easy anyone would do it. But yea, you can’t be the best powerlifter and world champion jiu jitsu, at least it is extremely difficult. I wanna have a time in my life where I am training in strength and fighting, one focusing more on strength, and other more on fighting. Will always still do the two.
I did powerlifting and judo, yes it did affect my lifts, but then realize I enjoyed lifting heavy stuff more. I decided to focus more on strength training while training judo. I dont compete in judo but if u want to exceed more in judo and compete concentrate more in judo training. Thanks grapplers
Rather choose something functional like self-defense to build strength over chasing numbers by moving a bar back and forth
Thank you for the video, Chewy! I would loooove to lift heavier to be able to roll with people heavier than me, but I understand that agility matters and it's about techniqie and tactics as well. Atm I try to gear my strength and conditioning routine to jits, e.g. I do some heavy glute bridges to buck the opponent out of a mount, that specific excersice really helps me with that move.
An unrelated question, - I've been into jits for 4 months now and every now and again I come across some pretty agressive opponents, by that I mean people who use their strength, speed and skill to the max. I find myself in situations where I feel pressure or discomfort in certain positions, which causes me to tap before they execute a submition. I feel like I am letting them down by not allowing them to finish the submission, but I can't help myself when it really fkn hurts..I often get the question "Why did you tap, I didn't even put anything on?" and I am not sure how to respond...Hope you can share some of your wisdom with me and help me find the answer.
As being one of the smallest person in class (5"2 125lb female) I respond if I tap before they get anything I'm just honest. Like it was uncomfortable and I don't want to risk injury. I had my elbow hyperextended in 2015 because I was in my partners guard and he trapped my arm to sweep me and my arm went the opposite way. I like to roll smart because I want to prolong my jiu jitsu career on the mats. I'm not out to prove anything and have no ego when it comes to tapping if I don't feel comfortable with the person I'm with. I don't feel you're letting them down at all. Everyone has their limits, but as you keep doing it your limits will grow. It takes time and just don't give up.
Hello Chewy, which excercises would you recommend against musculuar dysbalances as grappler?
Muscle+strong tendons = great body armor/injury prevention
What workouts do you do that improve your bjj game? I'm the smallest in my gym and usually get overpowered. How would you stop this happening?
How many days a week do you lift weight?
please, if you could do some video of types of workout for bjj. I am starting lifting to increase my strength but basic exercise (deadlifts, squats, press up, ect) and doing a 5x5 program. any recommendations?
I'd totally love to know what series of muscle groups to work and how to work them to keep my posture strong. I want to avoid looking like a rock climber from only using what set of muscle groups. Not that I care how I look, just want to be healthy.
"Corrective exorcising"
I don’t power lift. I do go to jiujitsu but I also ride my bicycle. So I guess that is cross training. But feel like it so similar to training. I feel like jiu jitsu is mostly cardio and same with cycling
Thinking of doing 4x bjj and 4x powerlifting
Edit :I did it with 2800 cals a day. I lost bodyfat and some muscle. 245 to 215 lbs. My deadlift went from 500 yo 465, squat 435 to 405, bench from 255 to 245. Now im gonna try to eat 3800 calories a day. And see what happens
Too much
Have had this exact dilemma -- training heavy and also doing BJJ is very, very difficult. Your body never recovers, and you never develop the flexibility you need. I also have had numerous nagging injuries. Shoulders, back etc. This is probably sound advice to go all in on one and dabble in the other.
Dbunkr55 yeah... Shoulders for me.
I have to tap pretty quickly when shoulder is involved!
Rest is key.
Also, you can go back and forth with your intensity towards each sport, staggering which one you go all out with for a few weeks at a time.
First, you need to learn what your body can handle in each discipline.
Question: My gym is like family and this one guy has had problems with my brother before he joined. I had no idea. Now he's really aggressive towards me and isnt bantering but more bullying. Im way more experienced than this guy. I dont want to get involed between him and my brother however now hes messing with me. Should I talk to him and if so how should I bring up the topic without tension?
Please show us some weight training videos that can help our bodies and and improve our BJJ.
i think ive finally started to feel ok with my numbers going down with training bjj, i tried to fight it now ill still lift but more fully body splits to help bjj
This is awesome. Thank you!
What’s your opinion on gymnastics style training and bjj?
Id watch that
Ngl lifting more has fucked my bjj I'm too sore sometimes..... I need more conditions honestly. Exactly like you said you're beat up. Imma go back to 2x a week.
When I was doing 2x a week and 1 conditioning day I was fucking smashing heads grantee I was to rolling 4x a week.
Chewy!!! Hope you see this. I’m a big guy! 6”4 260. Down from 275. Three months into my journey. I train 4 to five times a week. I always re watch my schools rolling filmed live for face book. I’m long and lanky. Down from being a big powerlifting dude. Please. New white belts I roll hard on but higher ranks just rag doll me. I need big guy advice as a white belt. Strength and Conditioning? Please big guy help?? Help me to stop giving my partners to many options.
It’s the skills you need. This brown belt woman 2/3 my weight dominates me on the mat because she’s better. This one guy is so strong that he can start from a bent over position with me hanging on him and rip both my grips off but he can’t get position on me to save his life and I submit him often.
What if your OK with being mediocre at both. Will it make you above average?
Your core is your best friend.
the way you speak reminds me of Bert Kreischer...hella random but great video nonetheless 💪🏻
The machine!
My bench has improved since I started bjj my bench went from 100 kg x5 110 kg x1 now my bench is 100 kg times 15 110 kg times 8 120 kg x5 130 kg x1
That's impressive but it's not really powerlifting numbers. Try taking 130kg to 180kg while training jitz
My BJJ improved when I dumped lifting and just did BJJ and yoga.
I feel like it helped improve my lifting overall, probably due to cutting weight 🤔
Ankle and wrist weights while grappling.
Would anyone recommend crossfit and jiu jitsu?
I have been grappling for 12yrs and my hips are killing me . do you have a work out for the hips ?
I do actually.
can you make a video of that please.
Or be Gordon Ryan use juice and get it all
Btw I think kettle bells are the answer
dannyg how!
ahmad elshbasy kettle bell work out works your entire body if you do it right. Also works all those little muscles and ligaments you just dont get with regular weight training
dannyg and what about the routine , how frequently should i do , and should it be like a cardio training or lift it heavy at the end of ur weigth training routine -all my focus is the bjj , i don care about looking good or lifting heavy weights-
ahmad elshbasy you should get into a routine were you're not sore all the time. I was in 2 car accidents 6 months apart this past year I have not lifted heavy in awhile straight bjj 3/4 a week kettle bell once a week. Chewie is so right either you put your eggs into bjj or lifting heavy. Hard to maintain both. You will be sore all the time. As for cardio,run if you want but bjj should be good enough cardio. Kettle bell work out once a week or twice a week should be good between rolling days. And dont over do it.
Okay i understand what you said, and last 3 months i was sore all the time cause of going too heavy i thought that would help my game on the mat
So , we still here , can you recommend 2 times a week routine with kettlebells and weight for helping my game on the mat ?
BJJ made me stronger on squat and deadlift but weaker on bench
Definitely guilty of wanting it all too.
🖒👍
Hi there this might be a question u can or cannot answer hopefully u can how do I persuade my parents to let me do jiu jitsu
Why won't they let you?
Chewjitsu it was just because of the travel the travel was at least 15 to 20 mins but it ok now cheers for replying can I ask another question I would like to know if u do a competition at every belt or is it just if your good enough thanks
Sound providers
Awesome Video Chewy
p.s
Still waiting on my response video that you promised
Uhm... so what are the things to counteract the hunching of the back? Please lmao. You left us with a major cliffhanger
Anything that pulls a load towards your chest from the same height. Or something similar.
Stretches for your pectoral/front delt. Exercises to strengthen your traps, teres major, and read delt (shrugs, scapular pull ups, face pulls). You can find videos on corrective posture on channels like Omarisuf and Jerry E
Thanks guys
Front Squats 100%. Thoracic mobility.
yoga
Choose the jiu jits
if your bench was in the 350 area at 255 that aint good lol
BJJ is DESTROYING your gains!!!
so were you on dat sauce at the time