Kettlebell Bottoms Up Press: Great for grip strength.

“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,