Strength Training for BJJ

oyaji poi said:
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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I agree with a lot of what you said.

And provided a complete novice lifter that is young and in good health, I would agree. But you rarely encounter those kinds of people -- there's always mobility issues, asymmetry, and muscle imbalances. And some people, simply have no idea how to "use their hips" or contract their glutes. You can give all the cues you want, it just may not happen.

You're better off getting screened (FMS, Z-health, etc), and seeing what needs to be worked on or corrected.

In my limited experience, I've found that hip thrusts work really well to fix in-active glutes (though I wouldn't recommend 5x10 to most people).
 
Could we get a mod to clean up the thread for people who got their emails? There is some other discussion that's hard to pick out, and it's occurred to me that we've pretty much exposed all our emails to spambots now
 
HateCake said:
I sent you a PM. Hope you have the time to read it. Hehe ty
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Took care of it already! :D

Shot said:
Can you send it to me to? [email protected]

Thanks in advance man!
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For sure, I'll send it out in a jiffy!

Wose said:
Thanks so much, man.
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You're very welcome!

Mocex said:
Can you please send it to me as well ?
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Sure, PM me your e-mail addy (unless you already did, in that case I probably already sent it out haha).

selfcritical said:
Could we get a mod to clean up the thread for people who got their emails? There is some other discussion that's hard to pick out, and it's occurred to me that we've pretty much exposed all our emails to spambots now
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Good idea.
FROM NOW ON, EVERYBODY THAT WANTS THE ARTICLE JUST PM OR VISITOR MESSAGE ME YOUR E-MAIL AND I'LL GET IT TO YOU ASAP! Thanks.
 
Strength training is absolutely beneficial. To say otherwise is just silly. The real issue is that most people simply don't know how to create a well designed program and make the proper adjustments needed to train bjj while also improving strength.

The problem isn't whether the training works. the problem is that people don't know how to use it correctly.
 
Rivet L said:
I agree with a lot of what you said.

And provided a complete novice lifter that is young and in good health, I would agree. But you rarely encounter those kinds of people -- there's always mobility issues, asymmetry, and muscle imbalances. And some people, simply have no idea how to "use their hips" or contract their glutes. You can give all the cues you want, it just may not happen.

You're better off getting screened (FMS, Z-health, etc), and seeing what needs to be worked on or corrected.
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Have you ecperience with FMS, Z-health or others? Would you share your thoughts?

TIA
 
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