Strength Training for BJJ

[thugpoet]

I lift five days a week, box 2 and bjj once a week.

I am not saying that you should train like me just that even with the limited amount of training I do the weight lifting helps with balance, strength, and the ability to explode out of crazy positions.

 

[DaGenius]

To all those who requested a copy via e-mail, I've sent the PDF. Happy training!


You're very welcome, I hope you find the article useful!
SB Jiu Jitsu? Not familiar with that school; where is it? If it's in Santa Barbara, you've pegged me in the wrong place haha!


SB is South Bay jiu jitsu. About 2 doors down from boxing works

 

[Shot]

Hey Harukaze, I'd love to see that article too.

[email protected]

Thanks in advance!

 

[sb413197]

I lift weights once per week (squats/bench/deadlift and then some smaller exercises done quickly at the end) and train BJJ 3 times per week. I definitely think lifting is helpful.

 

[MadSquabbles500]

What would some sport specific types of lifting and strength training can one do that is not different than power lifting?

 

[thugpoet]

What would some sport specific types of lifting and strength training can one do that is not different than power lifting?

You can train how you want to train, but no matter what weight lifting isn't sport specific to bjj. Weightlifting is general to everything expect weight lifting.

With that said there's powerlifting, Olympic lifting, and body builder style lifting. power lifting programs are the easiest to learn and modify to fit your bjj schedule.

 

[Spoonman7]

I make it a point to lift three days a week. Can be hard to balance in with other training sometimes, especially if you work a full time job like I do. But very helpful to bjj regardless

 

[Dannotheman]

What would some sport specific types of lifting and strength training can one do that is not different than power lifting?

Probably the most applicable exercise(s) to BJJ would be barbell hip thrusts and KB Turkish Getups.

Here's Keenan hip thrusting, sorry cant embed from phone...http://youtu.be/Xlv8bBPHS70

 

[Harukaze]

Hey everybody, running a little behind -- will send it out to all of you tonight! :wink:

[email protected] please

Sent it to you yesterday, check your inbox!

To all those who requested a copy via e-mail, I've sent the PDF. Happy training!


You're very welcome, I hope you find the article useful!
SB Jiu Jitsu? Not familiar with that school; where is it? If it's in Santa Barbara, you've pegged me in the wrong place haha!


SB is South Bay jiu jitsu. About 2 doors down from boxing works

Ah, I'm actually on the other side of the Orange Curtain hahaha! TBH, I still haven't had the chance to stop by Boxing Works! Someday soon though!

 

[JRT6]

I find it helps. Just keep in mind that you're lifting for BJJ and not to win power lifting competitions.

I power lift and it doesn't effect my BJJ training at all.

 

[oyaji poi]

What would some sport specific types of lifting and strength training can one do that is not different than power lifting?

Strength training is part of general physical preparedness and best developed using basic movement patterns - squat, pull from the floor (deadlift, power clean), push (horizontal - bench, vertical - overhead press), and pull (chins, bent row etc).

Don't look for specialized movements such as the barbell hip thrust or turkish getups - those are novelty exercises and will do very little for a novice lifter. In fact, they will do worse than little, they will be a waste of time if you do them instead of basic barbell lifts. These are dangerously close to trying to mimic movement patterns which is where many people who should know better fail at developing strength.


Check out the FAQ from the Strength and Conditioning forum:

http://forums.sherdog.com/forums/f13/strength-power-faq-v2-0-a-1339105/

 

[Dannotheman]

Strength training is part of general physical preparedness and best developed using basic movement patterns - squat, pull from the floor (deadlift, power clean), push (horizontal - bench, vertical - overhead press), and pull (chins, bent row etc).

Don't look for specialized movements such as the barbell hip thrust or turkish getups - those are novelty exercises and will do very little for a novice lifter. In fact, they will do worse than little, they will be a waste of time if you do them instead of basic barbell lifts. These are dangerously close to trying to mimic movement patterns which is where many people who should know better fail at developing strength.


Check out the FAQ from the Strength and Conditioning forum:

http://forums.sherdog.com/forums/f13/strength-power-faq-v2-0-a-1339105/

Oh god. Here's the elitist, basics only.

Of course you do the big lifts but there's things called supplementary lifts as well. Do nothing but the big lifts eventually you stall.

Hip thrusts are critical in my and plenty of other strength coaches opinions. The fact that Keenan does them (probably by the recommendation of his trainer) shows you what high level guys are doing. You get stronger on hip thrusts, you squat and deadlifts go up.

Heavy(emphasis) Getups require incredible strength, coordination, mobility, and stability throughout the entire body.

Of course I did not mean he should JUST do these moves but he asked for specific moves. And these are without a doubt the best supplementary moves to add on a solid base program.

And GPP, SPP, competition stage training is so outdated...

 

[Leify]

Oh god. Here's the elitist, basics only.

Of course you do the big lifts but there's things called supplementary lifts as well. Do nothing but the big lifts eventually you stall.

Incorrect. You stall on everything eventually if you don't do things to prevent it. It's a matter of how the human bodies adapt to stress and what you have to continue gaining strength. And if you do do assistance work, it doesn't even necessarily have to be a different exercise. You could just alter the lift to work through a sticking point.

Not to mention, for a novice lifter, assistance exercises are not important at all. Simply hitting your reps 2-3x a week on linear progression is going to get you stronger than 95% of people you'll meet at your weight in BJJ.

Hip thrusts are critical in my and plenty of other strength coaches opinions. The fact that Keenan does them (probably by the recommendation of his trainer) shows you what high level guys are doing. You get stronger on hip thrusts, you squat and deadlifts go up.

Just because someone at the top level does it, does not mean it is critical. For every top level guy you want to name doing them, there are plenty (probably more) top level guys not doing them. And then there are cases like Marcello, who purportedly does not S&C outside of rolling, but is strong as hell. Does that mean S&C doesn't work?

Heavy(emphasis) Getups require incredible strength, coordination, mobility, and stability throughout the entire body.

So do heavy deadlifts and squats.

And GPP, SPP, competition stage training is so outdated...

Are we on candid camera?

 

[JRT6]

If I, as a 43 year old bent with arthritis, can lift heavy and still train BJJ without compromise (ok on squat day I don't any takedowns) then you young guys full of all that nature gives you to dominate your rivals and change your environment shouldn't be worried about theoretic and self imposed limitations. Go as hard as you can then back down incrementally as needed.

 

[oyaji poi]

Are we on candid camera?

LOL, good response. General and specific training is so last year. Ethereal training is where it's at.

Oh god. Here's the elitist, basics only.

Of course you do the big lifts but there's things called supplementary lifts as well. Do nothing but the big lifts eventually you stall.

Hip thrusts are critical in my and plenty of other strength coaches opinions. The fact that Keenan does them (probably by the recommendation of his trainer) shows you what high level guys are doing. You get stronger on hip thrusts, you squat and deadlifts go up.

Heavy(emphasis) Getups require incredible strength, coordination, mobility, and stability throughout the entire body.

Of course I did not mean he should JUST do these moves but he asked for specific moves. And these are without a doubt the best supplementary moves to add on a solid base program.

And GPP, SPP, competition stage training is so outdated...

LOL at being called "elitist" for recommending a novice trainee use basic exercises instead of copying an exercise an elite athlete performed once - you don't know what the rest of Keenan's programming looks like. Even if you did it would be irrelevant to a novice trainee for whom squatting regularly and with progressive overload will be sufficient to drive progress.

That being said, it is still fun to do novelty exercises like the hip thruster and TGU, but they are far from critical.

 

[selfcritical]

Note the "novice" part. For general population athletes, at the recreational level, GPP is going to be a really good predictor of sports performance. As you get better "special strength" tends to be a better indicator, and GPP loses it's correlation. The hip thrust doesn't replace the squat, but if you're an intermediate lifter, you're not going to shoot yourself in the foot by rotating in some exercises that match the angle or duration etc of a sport movement.

However, keep in mind that while yes, similar movements transfer more, there is such a thing as negative transfer, so if the load substantially changes your technique (like punching with weights) then the similarity is fucking you up.

 

[Harukaze]

To everyone who requested the PDF today, check your inboxes -- should be there!
Thank you all for your patience and most of all, thank you all for your politeness -- your civility restores my faith in mankind haha!

 

[JEK]

I didn't get it? I checked all folders but it's not there. [email protected]

 

[Harukaze]

I didn't get it? I checked all folders but it's not there. [email protected]

I sent it again just now. Hopefully it works this time!

 

[JEK]

I sent it again just now. Hopefully it works this time!

Yeah, now it worked. Thank you very much!