Calesthenics or weights?

[Uchi Mata]

Weights, but lets be specific. You don't want to do body building type routines, make sure you're focusing on core powerlifting strength exercises. Squat, deadlift, shoulder press, bench, pull-ups with weights if you can. I wouldn't worry about oly lifts unless you've been trained in them, they can get you hurt. Squats and deads be very careful if you aren't trained in them. It just helps your posture and explosiveness so much, I love weights for bjj. I do also like gymnastics naturale type stuff too, but it will only make you stronger up to a point. You need resistance. Very few top guys don't lift, it's an important part of sports training

 

[jclaudevandamme]

Weight training is your main strength and power building tool for ANY AND ALL sports in the world NOT A SINGLE ONE being outside of this rule. There isn't a single sport where strength is needed where one athlete would be better served by doing other kind of primary training.

Calesthenics is great for strength gains whoever it is less efficient in terms of both progression time and total progression. There is a limit in how much strength you can get by doing calesthenics alone as there is a limit in how much you can adapt the movement and use a less mechanically advantageous position to improve strength while keeping the movement safe and do-able. The biggest thing calesthenics people use is the resistance factor, whoever weightlifting is really no substitute for calesthenics in terms of resistance training but a man doing weighlifting and training his sport of choice and using a suplemental full body exercise like running or swimming to complement the resistance training is going to have a better athletic development than someone just doing calesthenics.

Calesthenics, however, are great, however, to two things that are very important in athletics. First, to learn muscular control. The calesthenic training is way more closer to both grappling and striking martial arts than weightlifting is in terms of the closeness to the movements that are done. Second, to the whole resistance training that was said. If you are already doing full body resistance training and weightlifting you will still be lacking a bit of resistance capacity when you talk about specific muscular groups. This resistance must be trained and calesthenics are a time proved tool used in all martial arts for this. Also, for flexibility and mobility reasons to do regular calesthenic work is a good idea as weightlifting do, indeed, takes out flexibility if done alone due to your muscles having to contract in a specific way to avoid injury while doing heavy weight lifting.

Bench Press and do push-ups if you plan into having a serious training.

 

[snoop dogg***]

Olympic lifts (cleans,snatches)
Power lifts(squats,deadlifts,bench, overhead press)
And calisthenics(chins,pullups,dips, pushups,abwork,and lunges)