Strength Training for BJJ

I've never been sold on one-size fits all approaches to strength and conditioning. I think of it more as a series of tools for accomplishing specific goals.

I love squats, but most people can't do them well. Or rather, they need a progression to build up to a squat. (Mike Boyle made a big deal on the internet a few years back, by saying he's taken out squats for most of his clients, he has a pretty good article as to why).

Most BJJ guys' game is impaired by 3 problems: 1)Hunched posture 2)Glute Amnesia 3)Scapular issues. In this case, doing some specific exercises (like 'hip thrusts' and 'get-ups') will help tremendously.
 
Rivet L said:
Most BJJ guys' game is impaired by 3 problems: 1)Hunched posture 2)Glute Amnesia 3)Scapular issues. In this case, doing some specific exercises (like 'hip thrusts' and 'get-ups') will help tremendously.
Click to expand...

I agree that most BJJ guys need a lot of work on these main areas:
Thoracic extension
External rotation of the shoulder
Posterior chain development (glute/ham activation and strength, neutral lumbar posture, hip hinging)

However, I think that practicing squat variations can really help fix all these issues and more. Not just back squats, but also front squats and overhead squats.
 
This thread is starting to get good, even aside from the PDF.

So ive done turkish get ups before and think those are good. Talk to me about these hip thrusts. Never really did or heard about these.

One thing I can add to this thread specifically for me is that I do NOT do a lot of squats. Did a lot in high school and college playing basketball. When I got to the pro/semi-pro level I worked with a strength coach that always had me doing 90% plyo stuff for leg workouts. Told me that keeping and enhancing your explosion would give you functionally strong legs better than squats.

I know that everyone loves squats so I realize that I will be alone on this but after training 6 months his way, i never went back to the squat rack and my legs felt fantastic
 
I feel squats have such a large propensity for knee damage. I know more BJJ guys that had to get surgery because they fucked up on day squatting than from training.

All in all, I want my lifting to primarily keep me healthy enough to continue training late into life before I want it to make me amazing currently.
 
Ice 9 Cobra said:
I feel squats have such a large propensity for knee damage. I know more BJJ guys that had to get surgery because they fucked up on day squatting than from training.

All in all, I want my lifting to primarily keep me healthy enough to continue training late into life before I want it to make me amazing currently.
Click to expand...

I agree on the Knee issue! And its funny, people always call benchpressing the "ego" exercise in the gym but I think the squat rack is the thing now
 
Squatting is only bad for your knees if your ego is too big to let you realize you 're doing it wrong. That or you'er too stupid. Squatting is a skill that has to be learned.
 
FatherSauce said:
Didn't get it.
[email protected]
Click to expand...
Weird. Sent it again just now, hopefully it works this time!

Rivet L said:
Most BJJ guys' game is impaired by 3 problems: 1)Hunched posture 2)Glute Amnesia 3)Scapular issues. In this case, doing some specific exercises (like 'hip thrusts' and 'get-ups') will help tremendously.
Click to expand...
That's not just BJJ players, that's practically EVERYBODY in 21st century America haha.

ServingUpAces said:
Would you mind sending it my way also?
[email protected]
Thanks
Click to expand...
Sent, and you're very welcome!

Ice 9 Cobra said:
I feel squats have such a large propensity for knee damage. I know more BJJ guys that had to get surgery because they fucked up on day squatting than from training.
Click to expand...
Too much weight and poor technique is de rigeur for squats these days, unfortunately. :(
 
Rivet L said:
I've never been sold on one-size fits all approaches to strength and conditioning. I think of it more as a series of tools for accomplishing specific goals.

I love squats, but most people can't do them well. Or rather, they need a progression to build up to a squat. (Mike Boyle made a big deal on the internet a few years back, by saying he's taken out squats for most of his clients, he has a pretty good article as to why).

Most BJJ guys' game is impaired by 3 problems: 1)Hunched posture 2)Glute Amnesia 3)Scapular issues. In this case, doing some specific exercises (like 'hip thrusts' and 'get-ups') will help tremendously.
Click to expand...
i dare to say that the body type of Caio Terra, the Miyao bros, Keenan and Roger is what makes them so good in bjj.
i feel like that we are either predisposed to play guard or to play on top.
 
DaGenius said:
So ive done turkish get ups before and think those are good. Talk to me about these hip thrusts. Never really did or heard about these.

One thing I can add to this thread specifically for me is that I do NOT do a lot of squats. Did a lot in high school and college playing basketball. When I got to the pro/semi-pro level I worked with a strength coach that always had me doing 90% plyo stuff for leg workouts. Told me that keeping and enhancing your explosion would give you functionally strong legs better than squats.

I know that everyone loves squats so I realize that I will be alone on this but after training 6 months his way, i never went back to the squat rack and my legs felt fantastic
Click to expand...

I got the idea to start to do hip thrusts from Bret Contreras (look up some articles he's written, his book is also pretty good).

About 4 years ago, I had a problem. My DLs were at 495, and my squat was at 365. But my glutes were non-existent. I was doing activation exercises and was doing lots of mobility work, but my hamstrings and quads were just too damn strong. Hip thrusts fixed all of that. I could also do them when I tore my LCL. I generally use it as a support exercise at the end of deadlift day (typically 5x10).
 
Rivet L said:
I got the idea to start to do hip thrusts from Bret Contreras (look up some articles he's written, his book is also pretty good).

About 4 years ago, I had a problem. My DLs were at 495, and my squat was at 365. But my glutes were non-existent. I was doing activation exercises and was doing lots of mobility work, but my hamstrings and quads were just too damn strong. Hip thrusts fixed all of that. I could also do them when I tore my LCL. I generally use it as a support exercise at the end of deadlift day (typically 5x10).
Click to expand...

Ok thanks for the info man. I'll check them out as I am intrigued as to how it might help my Bjj. I certainly understand that there will be things you won't be able to do on the mat when I'm 50 but right now, I enjoy mixing athleticism into my Bjj game ;) use it while ya got it.
 
Harukaze, would love to take a look. Patsully98 AT gmail DOT com. Thanks so much!
 
Rivet L said:
I got the idea to start to do hip thrusts from Bret Contreras (look up some articles he's written, his book is also pretty good).

About 4 years ago, I had a problem. My DLs were at 495, and my squat was at 365. But my glutes were non-existent. I was doing activation exercises and was doing lots of mobility work, but my hamstrings and quads were just too damn strong. Hip thrusts fixed all of that. I could also do them when I tore my LCL. I generally use it as a support exercise at the end of deadlift day (typically 5x10).
Click to expand...

This is an excellent example of when supplemental exercises are "critical" to drive progress. With those numbers you're clearly not a beginner and are well into intermediate lifter territory, and assuming you don't weigh 320lbs many people would say that strength level is sufficient for most athletes. Especially amateurs looking to supplement their main activity. Likewise, the comment about training at the pro/semi-pro level and doing plyometric work needs to be understood in that context and not as a recommendation for a novice who should continue doing the things the strong/explosive people did to get to where they are and not what they are doing now. Cart before the horse and all that.


For a novice doing the basic barbell lifts is sufficient to produce adaptation and get stronger. Doing just a little bit more weight each time they train is sufficient to get stronger. Squatting is enough to drive strength gains in the squat (or bench/press/deadlift). Until it isn't, at which point specific weaknesses can be targeted with appropriate lifts.


But for a novice strength trainee doing additional exercises is a waste of time and may actually hinder strength development. Novices typically also do not have the adaptive capacity to recover from a higher volume session that more advanced lifters can (such as doing 5x10 with a meaningful amount of weight).


Also, it is normal for most people to have difficulty squatting the first few times - unless they are Asian and are used to that position. That doesn't mean they should read a Mike Boyle article and start doing one-legged variations, it means they should learn to squat.
 
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