Strength training for BJJ is a critical aspect of any grappler's training regimen.

Not only does it help to reduce the risk of injury, but it also builds a more durable body that can withstand the rigors of training.

However, it's important to note that strength should never be used to compensate for a lack of technique.

In this post, I'll explore the benefits of developing strength for BJJ, how it complements BJJ training and how to incorporate it into your BJJ training routine.

I'll also address some common misconceptions about training strength for BJJ and provide practical tips for getting started.

By the end of this post, you'll have a better understanding of why developing strength is so important for BJJ practitioners and how you can start integrating it into your own training.

Strength training for BJJ.

Strength training for BJJ offers numerous benefits for practitioners of all levels.

Improved muscular endurance, strength, and power are just a few of the advantages.

Research has shown that strength training can also help to prevent or treat injuries by building a more resilient body that can better withstand the demands of high intensity sports, such as BJJ.

In addition, strength training has been shown to improve BJJ-specific skills such as takedown ability and guard passing.

Overall, the benefits of strength training for BJJ are clear.

By improving muscular endurance, strength, power, and injury prevention, strength training can help BJJ athletes perform better and stay healthy over the long term.

Common misconceptions and myths among BJJ practitioners on developing strength

Push ups are great strength training for BJJ.

There are several misconceptions about strength workouts, which have resulted in many athletes being hesitant to incorporate it into their training regimen.

Or, they do incorporate it but for all the wrong reasons.

Myth #1: It will bulk you up and make you less agile

One common misconception is that you will become too bulky and lose your agility or speed.

However, this is simply not true.

In fact, strength training can actually help improve your mobility and agility, which are important aspects of BJJ.

By developing strength and improving your muscular endurance, you'll be able to move more efficiently and explosively during training.

Myth #2: It is unnecessary to train strength for the “gentle art”

Some BJJ practitioners believe that technical skill is sufficient for success on the mat and that strength is unnecessary.

However, this misconception can be detrimental to a practitioner's overall performance.

While technical skill is undoubtedly the most essential in BJJ, developing strength can provide a host of benefits that can improve a practitioner's performance.

Strength can improve a practitioner's ability to execute techniques with force and precision.

It can also improve joint stability and mobility, which is especially important in BJJ, where joint locks and submissions are common.

Let's put it this way: when two equally technical practitioners fight in a match, then having more strength can be the difference maker.

Myth #3: Strength can compensate the lack of technique

Let's be clear; while I advocate BJJ practitioners to incorporate some sort of strength workout and training regiment, I never once believe that "strength is the new technique".

That's pure BS.

It's important to remember that technique and skill are still the most crucial factors in success in BJJ.

No amount of strength can make up for poor technique or lack of experience.

So, while strength workouts can certainly complement your technical training, it's not a substitute for it.

How strength can help your jiu jitsu

BJJ demands specific athletic qualities that can be developed through strength training.

One of the most important qualities is mobility, which enables a BJJ practitioner to transition from one position to another, either offensively or defensively.

For example, you will need good mobility to transition from the mount to the s-mount or to the surf mount or to the back take.

Strength training for BJJ can help unlock new ranges of motion and provide postural strength and control.

Stability is another key quality for BJJ, as it allows a practitioner to maintain a strong base.

Muscular stability is essential in maintaining a sturdy base and securing a top position. 

Explosiveness is also essential in BJJ because it allows a practitioner to be explosively fast in blitzing past an opponent's guard and landing a match-winning take down or submission.

With the right strength training program, a BJJ practitioner can develop an abundance of muscular power without having to lift heavy weights.

Isometric strength is also crucial in BJJ, as the constant isometric contractions during a roll can be extremely tiring.

To stay in the zone and maintain a posture or position against resistance, a practitioner must have high isometric strength and muscular endurance.

Having strength can help develop both of these qualities, allowing a practitioner to go the distance in a match.

A targeted strength workout plan can improve key areas such as mobility, stability, power production, and isometric strength.

Get Ready to Roll with Our Free Strength Training For BJJ Workout Plan - Sign Up Now!

How to incorporate strength training into your BJJ routine

Deadlift for BJJ.

Now you are aware about the benefits of strength training for BJJ.

Then, the next question is how can you incorporate strength training into your BJJ routine without sacrificing either one?

First of all, it's important to prioritize your goals.

If your primary objective is to excel in BJJ, then you need to allocate more time to actually grappling than lifting.


Because as I have said before; strength must not compensate the lack of technique.

While strength training is essential, it should complement your BJJ training rather than take away from it.

Determine your training priorities, and plan your schedule accordingly.

Secondly, try to do your strength and conditioning training into your BJJ routine on the same day.

For instance, instead of doing a separate strength training session on another day, you can opt to do a 10-15 minute workout before or after your BJJ training.

By doing so, you'll get a full-body workout without exhausting yourself or interfering with your BJJ practice.

Just make sure to plan your workouts to avoid overtaxing the same muscle groups on consecutive days.

Another tip is to tailor your workouts to complement your BJJ training.

BJJ is physically demanding and can cause tension and fatigue in your wrists, shoulders, hips, and lower back, which are the same areas that can be stressed by weightlifting.

To avoid overloading these areas, try to seek out alternative exercises that are less taxing on your joints and focus on building strength in your weaker areas.

Incorporate exercises like Bulgarian split squats, single-leg deadlifts, and single-arm dumbbell rows to strengthen your core and develop stability.

Moreover, utilize active recovery to reduce muscle soreness and fatigue.

Light cardio or dynamic, low-intensity exercises like walking, cycling, or yoga can help improve blood flow to your muscles, flush out toxins, and reduce muscle soreness after a heavy training session.

In addition, keep in mind that your strength training program should be scheduled and planned based on your BJJ training schedule.

If you're in the middle of a tournament season, for example, you should reduce the volume and intensity of your strength training to avoid over-training and prioritize your BJJ performance.

On the other hand, during the off-season, you can increase the frequency and intensity of your strength training to build a solid foundation for the next competition cycle.

To wrap it up....

In conclusion, incorporating strength training into your BJJ practice is a smart move if you want to improve your athletic qualities and become a better practitioner.

By focusing on mobility, stability, power production, and isometric strength, you can address key areas that will benefit your performance on the mat.

Remember to prioritize your goals and consolidate your workouts to avoid over-training and maximize recovery time.

Utilize active recovery techniques and don't be afraid to adjust your exercises to accommodate the demands of BJJ training.

To further enhance your strength and conditioning for BJJ, I recommend subscribing to my newsletter to receive a free workout plan specifically tailored for BJJ practitioners.

This plan will provide you with a comprehensive weekly schedule and exercises designed to enhance your BJJ performance.

Get Ready to Roll with Our Free Strength Training For BJJ Workout Plan - Sign Up Now!

Alternatively, if you're looking for personalized training with a world-class strength and conditioning coach, we suggest checking out Phil Daru's Ground Control program.

Phil has trained numerous world-class grapplers and MMA fighters, demonstrating the effectiveness of his training methods.

Investing in your strength and conditioning is investing in your BJJ journey.

By following the tips and resources provided in this article, you can take your skills to the next level and achieve your goals on the mat.

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