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Strength Training for BJJ

Luther said:
Have you ecperience with FMS, Z-health or others? Would you share your thoughts?

TIA
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I got an FMS screen as part of a conditioning class, and the bulk of the class was spent trying to correct my problems. At the time, I thought it was annoying (as I was really into metabolic training). Then one day it made sense to me, and I came to realize that by doing a few silly corrective movements, my body's recovery ability and efficiency were improving significantly.

Since then, I've done a bit more research on FMS (their website has a lot of articles). There's a lot of great info to keep in mind when customizing a s&C program. I also got Grey's "Secrets of the Shoulder" DVD, when my shoulder was horribly injured. Combined with some other mobility work, it helped a lot in fixing my problems.

I've had limited experience with Zhealth. My trainer is really into it, and tells me that he wants to screen my shoulder and lower back. But since he trains me for free, he generally puts it off. Though I've done a few of the corrective exercises, and many of them are very similar to some of the exercises in Maxwell's mobility dvds.

The main problem with all the corrective/mobility gyms is they're all very pricey.
 
Rivet L said:
I got an FMS screen as part of a conditioning class, and the bulk of the class was spent trying to correct my problems. At the time, I thought it was annoying (as I was really into metabolic training). Then one day it made sense to me, and I came to realize that by doing a few silly corrective movements, my body's recovery ability and efficiency were improving significantly.

Since then, I've done a bit more research on FMS (their website has a lot of articles). There's a lot of great info to keep in mind when customizing a s&C program. I also got Grey's "Secrets of the Shoulder" DVD, when my shoulder was horribly injured. Combined with some other mobility work, it helped a lot in fixing my problems.

I've had limited experience with Zhealth. My trainer is really into it, and tells me that he wants to screen my shoulder and lower back. But since he trains me for free, he generally puts it off. Though I've done a few of the corrective exercises, and many of them are very similar to some of the exercises in Maxwell's mobility dvds.

The main problem with all the corrective/mobility gyms is they're all very pricey.
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Thanks for the in depth response.

Yeah they are very pricey, and it's difficult to find trainers in Italy. :icon_cry2
 
Off topic but how's training been lately Luther, I haven't seen you post in awhile.
 
I'll be honest, I wasn't impressed by the pdf.

It's written by sports training professionals with only a limited experience of BJJ, IMO. Case in point "most matches are around 4-5 minutes". Yeah, white belts maybe.

The exercises prescribed are OK, nothing ground breaking.

IMO the volume is too high during the peaking phase (does not leave time for sufficient recovery for technical training or sparring)

And they complete omit / don't address extremely important factors such as isometric (squeeze) strength, which is a HUGE component of sport BJJ.
 
JiuJitsuMan said:
please send to [email protected] thx!
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PayPerView said:
please send me the NSCA article. [email protected]

thanks
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mtruitt76 said:
Please send a copy to [email protected] Thanks
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El Patron77 said:
please send me copy of that program [email protected]

Thank you ;)
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hotborsh said:
Would like to receive a copy as well! [email protected]

Thanks!
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Sending to you all in a just a little bit!

Hywel Teague said:
I'll be honest, I wasn't impressed by the pdf.

It's written by sports training professionals with only a limited experience of BJJ, IMO. Case in point "most matches are around 4-5 minutes". Yeah, white belts maybe.

The exercises prescribed are OK, nothing ground breaking.

IMO the volume is too high during the peaking phase (does not leave time for sufficient recovery for technical training or sparring)

And they complete omit / don't address extremely important factors such as isometric (squeeze) strength, which is a HUGE component of sport BJJ.
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Good feedback. You should consult with you local university's sports science/kines dept. and do a follow-up study (I'm not being facetious or sarcastic BTW)!
 
Hywel Teague said:
I'll be honest, I wasn't impressed by the pdf.

It's written by sports training professionals with only a limited experience of BJJ, IMO. Case in point "most matches are around 4-5 minutes". Yeah, white belts maybe.

The exercises prescribed are OK, nothing ground breaking.

IMO the volume is too high during the peaking phase (does not leave time for sufficient recovery for technical training or sparring)

And they complete omit / don't address extremely important factors such as isometric (squeeze) strength, which is a HUGE component of sport BJJ.
Click to expand...

I enjoyed the article. For most part I feel exercise prescription should be unique so I don't expect a cookie cutter program to be ideal.

The thing I hope most take away from the article is the focus on maximal strength training, especially before getting ready for a competition instead of all the other funky exercises you see people doing. For whatever reason a lot of martial artists are opposed to strength training (I was one of them for a LONG time).

A good read for strength training for jiu jitsu was Chad Smith's (Romulo Barral's S&C coach) BJJ physical preparation.
 
Mike Piekarski said:
I enjoyed the article. For most part I feel exercise prescription should be unique so I don't expect a cookie cutter program to be ideal.

The thing I hope most take away from the article is the focus on maximal strength training, especially before getting ready for a competition instead of all the other funky exercises you see people doing. For whatever reason a lot of martial artists are opposed to strength training (I was one of them for a LONG time).

A good read for strength training for jiu jitsu was Chad Smith's (Romulo Barral's S&C coach) BJJ physical preparation.
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Are you referring to the Juggernaut training manual? I bought that a few years back, it's very thorough but I found it rambled and didn't offer too much in terms of programming, which at least this pdf did. Juggernaut ended up just showing lots and lots of exercise variations

I agree with you 100% maximal strength training is important for any athlete but especially in the case of grapplers.
 
could you also pm the pdf to me pls? gottoesplosivo(at)gmail(dot)com
thanks
 
Last edited:
Guys I have one question for you. I do jiu jitsu 4 times a week, and I do weightlifting 3 time a week. My goal during past 3 years was to look good( I was very into bodybuilding), and to be good at competitions. Now I realise that I can't do both, it's to demanding for my body. Now I'm thinking to stick to to the basic lifts at the beggining of the lifting session, such 5x5 for main lifts, and after that some circuit like shown in this article that was posted. I'm concerned that I will lose my hardly acquired muscle mass (I'm not mass freak at all, I compete as lightweight, I'm around 170lbs)....Prove me wrong please :)
 
El Patron77 said:
Guys I have one question for you. I do jiu jitsu 4 times a week, and I do weightlifting 3 time a week. My goal during past 3 years was to look good( I was very into bodybuilding), and to be good at competitions. Now I realise that I can't do both, it's to demanding for my body. Now I'm thinking to stick to to the basic lifts at the beggining of the lifting session, such 5x5 for main lifts, and after that some circuit like shown in this article that was posted. I'm concerned that I will lose my hardly acquired muscle mass (I'm not mass freak at all, I compete as lightweight, I'm around 170lbs)....Prove me wrong please :)
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You will lose muscle mass. You will not look as "good."
If you're going to stick with BJJ, you need to accept this.

As a bodybuilder, your work out goal was totally focused on hypertrophy for cosmetic reasons. As a grappler, your work out goals should be focused on performance improvement and injury prevention. You will not get bodybuilder results with grappler goals.
 
El Patron77 said:
Guys I have one question for you. I do jiu jitsu 4 times a week, and I do weightlifting 3 time a week. My goal during past 3 years was to look good( I was very into bodybuilding), and to be good at competitions. Now I realise that I can't do both, it's to demanding for my body. Now I'm thinking to stick to to the basic lifts at the beggining of the lifting session, such 5x5 for main lifts, and after that some circuit like shown in this article that was posted. I'm concerned that I will lose my hardly acquired muscle mass (I'm not mass freak at all, I compete as lightweight, I'm around 170lbs)....Prove me wrong please :)
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It is impossible to do proper BB along with proper BJJ.

What I don't get it that anyone who actually knew anything about proper BBing would know this already.

But it is very possible to get muscular and very strong (not BB-level) while doing BJJ. Heck, doing BJJ will probably help.
 
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