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A Beginners Guide to Building a Strength Program for Jiujitsu


The BJJ Performance Tip of the Week | #031

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, September 1st, 2023

Want to take your BJJ game to the next level? Having a tailored strength program can do wonders for your performance on the mats! 💪🥋

I know, building a BJJ Strength Program might sound complex. So, today, I'll break it down into simple, manageable steps. Ready to power up? Let's get started! 🏋️‍♂️

1️⃣ Decide Your Training Days:

 First, choose between 2 or 3 strength training days per week. If you're rolling 4 or more times a week, opt for a 2-day split. If you're rolling less frequently, go for a 3-day split (but let's crank up those BJJ sessions, shall we? 😜).

2️⃣ Map Out Your Exercises:

 Create a list of exercises divided into categories: upper-body push, upper-body pull, lower-body push (like squats, lunges), and lower-body pull (think deadlifts).

3️⃣ Design Your Split:

Let's say we're using a 2-day split for our example. Pick one exercise from each category for Day 1, then do the same with different exercises for Day 2. This will become your full-body strength routine.


4️⃣ Add Core and Grip:

 Select a core exercise for Day 1, and a carry/grip exercise for Day 2. These will help improve your stability and grip strength—vital for BJJ! 🧗‍♂️

5️⃣ Write Out Your Program:

 Structure your program as follows: 4 sets of 5 reps for your primary exercise (ideally, a compound lift), 3 sets of 5 reps for the other exercises, and 3 sets of 10-12 reps (or equivalent) for your core/grip exercise.

And voila, you've got yourself a basic yet effective BJJ strength program! This regimen will steer you in the right direction towards a stronger, more capable you on the mats.

Here’s an example:

Day 1

Upper Body Push 4x5

Lower Body Push 3x5

Upper Body Pull 3x5

Lower Body Pull 3x5

Core/Grip/Carry 3x12

Day 2

Lower Body Push 4x5

Upper Body Pull 3x5

Lower Body Pull 3x5

Upper Body Push 3x5

Core/Grip/Carry 3x12

Note: There is a sh#t load more that goes into a program for jiujitsu not to mention mobility rx, warm-up, prep-work, RPE Scales, rep range changes, mesocycle structure, rest times etc etc etc BUT… this will get you moving in the right direction.

For a range of comprehensive, done-for-you programs that are science-backed and specifically designed for jiujitsu athletes, be sure to check out the ultimate resource in grappling performance, BJJ Strong Online. It's an absolute game-changer! 💯🥋

Get StrongerFaster and more Powerful on the mats, while reducing your risk of injury. Take my FREE Fitness Quiz here.

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