BJJ Blueprint Series : Enhancing Jiu-Jitsu Performance with Strength Training

Strength training is a crucial component for maximizing performance in Jiu-Jitsu. It helps build the necessary power, endurance, and flexibility to excel on the mat. Here are some effective exercises categorized by movement patterns that can enhance your Jiu-Jitsu training:

Squat Patterns

1. Front Squat: Ideal for building leg strength with less lower back stress. It's beneficial for maintaining posture and supporting heavy loads.

2. Hand Supported Split Squat: Enhances single-leg strength and stability, reducing knee strain.

3. Zercher Squat: Offers versatility with adjustable leg positions and emphasizes upper back strength.

Push Exercises

1. Push Press: Utilizes momentum for lifting heavy loads overhead, improving whole-body coordination.

2. Close Grip Bench Press: Focuses on shoulder-width grip, enhancing upper body strength relevant to grappling.

3. Incline Bench Press Targets the upper chest, useful for overall physique and strength.

Pull Exercises

1. Weighted Chin-Ups: Develops upper body pulling strength essential for Jiu-Jitsu.

2. Machine Row: Allows for heavy loading and targets back muscles effectively.

3. Croc Row: A dynamic rowing exercise that builds mass and strength in the back and grip.

Hinge Exercises

1. Romanian Deadlifts: Focuses on hip and hamstring strength, ideal for Jiu-Jitsu athletes.

2. Floating Snatch Pull: Engages hamstrings, glutes, and erectors without the technical complexity of Olympic lifts.

3. Kettlebell Swings: Explosive hinging exercise that enhances power and speed.

Twist Exercises

1. Landmine Rotation*: Improves rotational trunk strength, crucial for grappling.

2. Back Extension with Twist: Targets erectors and glutes while enhancing rotational strength.

3. Wrestling Drills: Specfic training that mimics real combat scenarios.

Carry Exercises

1. Bear Hug Carry: Strengthens the core and grip by holding an implement in front.

2. Farmer Walk: Enhances grip and core stability with weights held by the sides.

3. Zercher Carry: Holds weight in the crook of the elbow, challenging core and grip.

Explosive Exercises

1. Jump Squats: Develops explosive power, essential for quick movements in Jiu-Jitsu.

2. Snatch High Pull: Combines strength and speed, ideal for generating rapid force.

3. Power Clean: A staple for building explosive strength, often used in athletic training programs.

Incorporating these exercises into your strength training routine can significantly improve your Jiu-Jitsu performance by enhancing strength, power, and endurance. Always ensure proper form and progression to avoid injury.

If you’re ready to dive into the world of BJJ training, visit The Jiu-Jitsu Foundry at Damansara Utama/Uptown, Petaling Jaya, WhatsApp 011-11510501. Embrace the challenge, improve your skills, and discover how this exciting form of Brazilian Jiu-Jitsu can transform your martial arts journey!

Sources

[1] Maximize Your Jiu-Jitsu Performance Through Strength Training https://www.ironmaster.com/blog/maximize-jiu-jitsu-performance-home-strength-training/

[2] My Jiu-Jitsu Journey: Part One - 12 Minute Athlete https://www.12minuteathlete.com/my-jiu-jitsu-journey-part-one/

[3] Full Body Workout for Jiujitsu | Get Strong for BJJ - YouTube https://www.youtube.com/watch?v=Bb560rpqwq0

[4] THE BEST TACTIC- JIU JITSU PERFORMANCE - YouTube https://www.youtube.com/watch?v=uI4NoQUO7YI

[5] 12 Strength And Conditioning Exercises For BJJ - Evolve MMA https://evolve-mma.com/blog/12-strength-and-conditioning-exercises-for-bjj/

[6] Copy the Transcript From a YouTube Video for Your Blog https://www.youtube.com/watch?v=Hs5TXy5F4sU

[7] Best Jiu-Jitsu Workouts With Weight Training and Cardio - X3 Sports https://x3sports.com/blog/best-jiu-jitsu-workouts-with-weight-training/

[8] Getting subbed by a newcomer during open mat is the fastest way to ... https://www.reddit.com/r/bjj/comments/vbohqf/getting_subbed_by_a_newcomer_during_open_mat_is/

[9] Build Strength & Conditioning For Jiu Jitsu With THIS Training Split! https://www.youtube.com/watch?v=ePytGHqcSRk

[10] The Best Strength Exercises For BJJ. Here's our Top 5 ... - YouTube https://www.youtube.com/watch?v=v-T04iCbPs8