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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:
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