Extreme Fitness Brighton

Extreme Fitness Brighton

January 4th, 2014 at 9:34 am

Strength Training for BJJ and Grappling

Strength Training for BJJ

 

After many questions on the best way to increase strength from BJJ team mates and questions from my Facebook page I’ve decided to knock this article out to shed some light on the best way to gain strength for the grappling arts – in particular BJJ. I see so much rubbish on the net from people who have a some knowledge but then bastardise it creating a program that simply will not work.  It’s kind of like creating a perfect sauce just because cream works in one sauce you don’t go adding it too everything!

 

Basic strength training is essential if you are to increase your overall maximum strength and therefore power. Circuit type training will give you power endurance (P.E), but if you have not built a decent base of strength to begin with you will have little strength to convert to P.E. You will get fitter and also your general endurance will be better but higher levels of strength and power will always escape you.

 

You should however lift correctly- too much volume and you will negatively effect your BJJ training which at all costs should be avoided- too little and you will make little or no gains. The exercise selection is also essential- you want to keep the same few basic lifts in , year in year out.

 

People now are coming around to the great benefits of strength training for BJJ. For the competitor it is essential as on an equal skill level strength can be the deciding factor. For self-defense it is also essential; skill of course is paramount but in a situation where an opponent is using all their strength and aggression against you.

Below is a good program, which is great for strength development for BJJ. If you notice deadlifts have very low volume as the greatly tax the C.N.S and muscular system which can be great if you are a pure strength athlete, but not if you want to be rolling and training well in the same week

Use around 2-3 mins rest between sets and make sure to warm up well before each workout

I like to keep grip work using the gi sleeves etc. during circuit/power endurance session as these can negatively affect max strength gains if you use them during the Barbell sessions. Keep grip work to after training strength or during the P.E sessions. Also you will see that there are slight variations in the exercises each week. Each one still contains a push, press, squat/d.l etc. but the angles are changed up.

 

 

WEEK 1

 

Workout 1

Wide Chins 3 sets 4-5 reps (weighted if needed)

Dips, 3 sets 5-6reps (weighted if needed)

Regular barbell Squat 4 sets 5-6 reps

Bent Over Barbell Rows-supinated grip (Palms Up) 3 sets 5 reps

 

 

Workout 2

Bent Over Barbell Rows-supinated grip (Palms Up) 3 sets 5 reps

Regular barbell Squat 4 sets 5-6 reps

Dips, 3 sets 5-6reps (weighted if needed)

Wide Chins 3 sets 4-5 reps (weighted if needed)

 

Workout 3

Deadlift 1 warm up set 12 reps 2 working sets of 5 reps

Wide Chins 3 sets 4-5 reps (weighted if needed)

Bent Over Barbell Rows-supinated grip (Palms Up) 3 sets 5 reps

Dips, 3 sets 5-6reps (weighted if needed)

 

 

 

 

Week 2

 

 

Workout 1

 

Split takedown stance Barbell Squats 3 sets x 5 reps per leg

Bent Over Rows Pronated Grip 3 sets x 5 reps

Pull Ups- Palms You Grip Shoulder Width 3 sets x 5 reps

Flat Close Grip Bench Press 3 sets x 5 reps

 

Workout 2

Flat Close Grip Bench Press 3 sets x 5 reps

Pull Ups- Palms You Grip Shoulder Width 3 sets x 5 reps

Bent Over Rows Pronated Grip 3 sets x 5 reps

Split takedown stance Barbell Squats 3 sets x 5 reps per leg

 

 

Workout 3

Deadlift 1 warm up set 12 reps 2 working sets of 3 reps

Bent Over Rows Pronated Grip 3 sets x 5 reps

Pull Ups- Palms You Grip Shoulder Width 3 sets x 5 reps

Flat Close Grip Bench Press 3 sets x 5 reps

 

 

When week 2 is completed simply cycle back around to week 1. After a few months you should notice some serious power and strength gain within your game. If you are also completing circuit training alongside this you should notice the power gains here also.

Remember to stop all heavy lifting around 12 days before any competition to create a good training taper in combination with switching to more power endurance work around 6 weeks before – but more of that in a different article!

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