In Part 1 of our Strength Training for Brazilian Jiu-Jitsu series I talked about the benefits of strength training and why it should be a small addition (2-3 days per week) to your BJJ training schedule.
In this post I am going to list the best exercises to do if you are a BJJ competitor or just a regular guy who doesn’t compete. I am also going to talk about equipment and sets and reps.
Equipment:
This post assumes you have access to a gym with a barbell and weights. If you don’t you can use dumbbells or body weight exercises. I will make a separate post about using body weight exercises for Brazilian Jiu-Jitsu.
So assuming you have access to a regular gym with barbells and a squat rack here we go:
1. Squats (Proper range of motion – go down a bit further than parallel).
Squats are great because they work your: legs, back, and core (all the muscles around your spine). You have a heavy weight on your back so your core, back, and legs are working to support it.
I would recommend 3 sets of 5 reps. 3-5 reps = strength, power. If you have joint problems then use lighter weight for 15-20 times. Try to increase the weight by 10lbs every workout until you get stuck.
* Use a weightlifting belt if you have one. If not, don’t worry about it.
Here is the proper way to do squats. Do it this way:
2. Deadlift
Another basic exercise. It strengthens your whole body. Your entire back is working to keep straight while you lift the weight. The legs (hamstrings mostly) are working when you pick up the weight.
Don’t forget that your hands are holding the bar. This means your grip will become stronger as you start picking up heavier and heavier weights.
No mother f-ing straps. I have not found a good reason to use straps ever. Don’t you want your grip to get stronger too? Why would you take the grip out of the equation?
Here is the proper way to do a deadlift:
3. Standing Press
I used to workout in my parents’ basement. This was from a few years ago.
This is the best pushing exercise for the upper body. Again your whole body will feel it but esepcially your: traps, shoulders, triceps, and core.
Here is the proper way to do a press:
4. Pull Ups
Pull ups are awesome! Start with bodyweight and once you can do 15 pull ups with perfect form, then start to add weight and do sets of 5-15.
If you have access to a rope or a towel then throw it over the bar and have yourself some grip strength! It is hard to hold on to a thick rope/towel. Your grip will get super strong.
After I started implementing rope pull ups any time I grab someone’s wrist it feels AMAZING. I feel like I have total control over their arm because I am used to gripping a very wide rope.
Rope Pull ups with a wide rope will give you a monster grip.
PS I try to vary my grip with the different handles.
5. Bench Press (Optional)
Bench Press is a good way to develop upper body pushing strength.
Make sure to go all the way down and touch the chest. Choose a grip on the bar that is comfortable for your shoulders.
6. Power Cleans (Optional)
Power cleans require a bit of technique. It’s an explosive movement and will make you an explosive athlete. However it’s easy to fuck up and I recommend taking your time while learning it.
You can perform 3 sets of 3-5 reps.
Here’s how to do power cleans:
Sets and Reps
In general you want to do 3 sets of 5 reps. This is a good starting point for building strength and a bit of size if you decide to eat more.
Keep increasing the weight by 5-15lbs per workout. On the bench press and overhead press I use 5lb increases every workout until I am stuck. With squats and deadlifts I add 10-15lbs per workout.
After a few months you will get stuck and won’t be able to complete the 3 sets of 5 reps. In that case you can try to reduce the weight like 20-30lbs and work up to it again or change the reps. Do 3 sets of 3 reps for example. Or 8 reps.
Main Points:
– Keep your strength training short. Do a few basic exercises (squat, deadlift, press, pull ups, bench, and cleans)
– Start with small additions. Don’t overhaul your entire program. Just add 1-2 strength workouts per week. Over time and with consistency they add up. And remember to…
– Increase the weight by 5-10 pounds every workout until you get stuck.
If you have any questions please leave a comment and I will be happy to answer you.
Take care,
Mike