Is BJJ Strength & Conditioning Overrated?

Some guys will say BJJ Strength & Conditioning Is Overrated? Today we will dive into that subject.

This may be old school. But, I still hear things like

• ” BJJ will give you all the strength, you need.”
• ” If you want to get in better shape for BJJ, roll more.”
• “You can’t train both Jiu-Jitsu and strength”
• ” I’m just a hobbyist”

These sentiments all have a hint of truth. But, miss the mark. Today, I’m going to make the case for why it isn’t true that BJJ Strength & Conditioning Overrated?

Is BJJ Strength & Conditioning Overrated?

These can rob you of :

• Time on the mat due to injuries.
• lack of progress.
• Building a great gas tank.
• Medaling in competition.

What is a Specific BJJ Strength and Conditioning Program?

When we think of a BJJ strength program, we might think of special exercise gimmicks, you see influencers doing: like banded shrimping or collar drags with bands. If this is your idea of training then, yes BJJ Strength & Conditioning Overrated?

But, a good program for any sport doesn’t try to mimic the sports

It looks at the physical qualities that it requires.

Where it places stress on certain musculature, joints, and the CNS.

If you hire me, you won’t see any gi pull-ups 🤣🤣.

Instead, you’ll find basic movement patterns like

• squat
• hinge
• single leg
• upper push
• upper pull

It may look basic, but you might not realize that I place great emphasis on what matters.

• Building strong posture muscles like the upper back.
• Strong legs and glutes to finish more submissions.
• Prehab exercises to help prevent injuries.
• Intensity and volume with the stress BJJ taken into account.

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Rolling is great but…

The old adage, just roll more.

This can work for some guys, but for many others. Who do not come into jiu-jitsu , with a fitness base.

They can struggle big time.

For individual like this, they would benefit from building a strong base of aerobic conditioning.

Aerobics base allows us to make every movement we do efficient. As well as improves our bodies ability, to recover rapidly.

Here is what a workout, to build your aerobic fitness would look like.

30 minutes, keep your heart rate in the 120-150 beats per minute.

3 minutes each exercise.

Air bike

Rower

Sled drag

0 Rest

If you would like Free BJJ Program To Improve Your Cardio. Grab it here

They All Do It, Why Not Us?

Almost every sport in the world, takes strength and conditioning seriously. Why not us?

#1 They know that it’s vital for injury prevention. This is important, because walking around constantly beat up, is going destroy your progress. It mat also force you to quit.

#2 When you think about it, the people who seem to progress the fastest. Have some physical attributes, that allow them to succeed at faster pace.

If that is power, speed, flexibility etc

Your technical development always come first but your physical body is either going to be your biggest liability.

Or your biggest asset. You get to decide.

The Movement Are unique

I have heard this quite a few times.

BJJ movements aren’t like the traditional sports like football, baseball etc

So traditional strength and conditioning, doesn’t work.

Which I disagree with. I’ve actually made several video this week on : basic strength movements and how they are used in BJJ.

Squats will help you with guard strength and mobility.

Rows , especially in the gi . Your rowing and pulling all the time.

Single leg exercises, from take down to guard passing. It’s the same movements.

Hip hinge, we hip thrust all the time, especially when it comes to finishing a majority of our submissions.

I tell people all the time , the simplest thing you can do for your BJJ, is to go in the gym and just do….

A lower, upper push and upper pull exercises.

Get strong over time and your recovery, performance is going to improve real quick.

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