The Weekly Fix: Strength is your BJJ insurance policy
Welcome to the Weekly Fix! The Newsletter from the Bulletproof For BJJ brothers to give you the help you need to have a better BJJ life. This week we look closely at how to really make you injury proof-STRENGTH!. Plus a maximum amount of OSS to guide you into the weekend !
  1. Strength is your BJJ Insurance Policy : Stay safe by lifting weights
  2. Video of the week : Follow along Tight shoulder fix . ( Click the image.)
  3. Community Spotlight : The Undercover Killer.
  4. Training Top Tip : Chalk it up to experience

"Why would I do weights to help improve my BJJ?"
Strength training for the BJJ practitioner is like insurance for your car. It's as much about protecting you against other reckless drivers as it is about your own chance of making a mistake. In order to protect your body against injury, regular strength training is required to build strong and durable joints.


For you to build a strong and injury proof body, you need to do resistance training at least 2 times per week with a top end of 4 times per week. This should include a mixture of barbell, kettlebell, dumbbell, body weight/ calisthenic exercises. As well as other functional strength training (sandbags, stones, resistance bands and chains.) We want you to be well rounded and athletic human to tolerate the stress of BJJ. So exposing yourself to a wide variety of movements is the best way to improve your General Physical Preparation. (GPP)


BJJ will put you under serious physical strain in the strangest of positions so you will need to be ready for this. Do you spend more than 4 hours a day sitting for any reason: office work, studying or driving? Then you will need a certain amount of mobility and flexibility work just to counter act the negative side effects of being inactive.


Sitting on any kind of "Weight Machine" will do very little to remedy our modern sedentary lifestyles. Machine based lifting has very little transfer to BJJ. This is relevant to the body building community. You need to train Movements not Muscles in order to improve strength.


Major Movement Patterns:
  • Squat
  • Hinge
  • Push
  • Pull
  • Carry
  • Rotation


In the Bulletproof for BJJ program we pair Squat and Pull movements on Day 1. Then pair Hinge and Press movements on Day 2. This is done so you do not completely tax the same groups of muscles in one workout. This leaves you fresher for your actual BJJ training. Carry and rotation movements are used as accessories exercises. This gives broader exposure to different kinds of loading as well as variety.


By exposing your body to resistance through many different planes of movement you are creating a greater shield against injury. Strengthening imbalances and training joint stability from all angles. This approach makes sure you are ready for the unpredictable and chaotic things that can happen when rolling. All it takes is 60 minutes, twice a week to provide improved movement and insurance against injury when it does strike.
Stay safe fam, get lifting!



  • Academy: Legacy Jiu-jitsu
  • Belt: Purple
  • Year Started BJJ: 2014
  • I joined a new gym where they had kickboxing and MMA programs, Jody Dwyer was working on reception we got chatting about playing rugby, he suggested that I give Jiujitsu a go because I'd probably enjoy the tussle, I never looked back. When I moved to Legacy in 2016 Jody again became a training partner.
  • I played Rugby at school, dislocated my shoulder and ruptured my Achilles in quick succession as a 16 year old and by the time I had recovered from those injuries it was too daunting to get back into. I started kickboxing at University because a mate of mine said it would be fun, I trained Muay Thai for 12 years. I trained in Thailand three times during that period and was the sparring partner for several fighters who were competing at amateur worlds. I had plenty of in house and inter-club bouts but never really committed enough to fight a show which was what led me to Wimp 2 Warrior at the age of 33 to prove that I could.
  • Worst injury or mishap? The current one.... Nah, by far the worst was tearing my adductor off the bone, fracturing my pelvis in the process. It happened during my last comp as a blue belt, my opponent hit me with a vicious knee slice and passed my closed guard while my feet were still crossed over his back. I knew immediately know something was badly wrong as did my coaches and team mates who were watching. It was the last 30 seconds of the god dammed final match, he won by a narrow points victory (why that was still important, I will never know!), I got an injury and a silver metal to rub it in!


  • Bulletproof for BJJ has helped me a lot. I'm much more aware of my body and its limitations. Training with Joey, I have a resource I trust to discuss niggles and how to address them. The small group training has also been a good anchor to the Jiujitsu world for me when I’m having to take time off the matts when some part of me is not feeling 100%. I have always been quite flexible and mobile but as I am getting older I am aware that have to work to stay flexible, strong and mobile.


There is a saying that comes from Judo " No grip, no fight." If you can't grip you can't throw or strangle your opponent. The same is true of all lifting: barbell, dumbbell, kettlebell and bodyweight. Without a good grip you can't connect your body to the resistance that is going to get you stronger. You may be missing a key ingredient in your training bag...?
Chalking your hand properly will not only help you grip tighter and subsequently lift more load for more reps but it will help stop your palms from tearing when you start to sweat from higher repetition lifting. If your gym doesn't allow using chalk in block form you can always purchase liquid chalk which is neat and easy to keep in your training bag.
If you are serious about getting stronger, use chalk for all your grip heavy workouts. You can thank us later!
JT & Joey