Weight training with BJJ

[Subtle]

Can anyone tell me what the suggested type of lifting/cardio is recommended for Brazilian Jiu Jitsu?
Any insight will suffice, thanks for your time.
~

 

[XBiker]

Full body workout.

Lots of cardio, just don't overtrain.

Wrestling/JJ of any sorts will show you just how many muscles you have.

 

[shamrock11]

I agree any type of wrestling will make you work muscle you never even though about in a weight room. I found that out when I wrestled in high school

 

[karde]

Can anyone tell me what the suggested type of lifting/cardio is recommended for Brazilian Jiu Jitsu?
Any insight will suffice, thanks for your time.
~

I have found that a lot of guys I have worked with could use more back strength. Deadlifts, rows, etc took them to the next level.



I was making a meal, and thinking about this, and decided to make an edit to my post....

I think most people new to this don't realize how much legs are used....or should be used. They tend to focus a lot on grip strength and chest etc.

 

[Djimbe]

Grip Strength .

Any kind of HEAVY Abductor/Adductor recruitment especially if youre going to work any kind of hardcore Closed Guard , Spider Gueard , X Guard , or De La Riva guard .

Hell , Max your Leg Strength all together . Bjjs Game is Inherently weak to Leglocks , but I fiond that anyone that cna put up 2k+ on a 45Degree sled can pretty much Power out of any kind of Lock .

Actually , now that i think about it , I would reccoment a Powerlifers schedule . Lets face it , you want to Slap a Lock on SUDDENLY , and you want Force to Crank away at it till the guy Cries Uncle .


Any other Muscular Endurance youll ever need youll get just from Rolling in Class , man .

 

[Subtle]

Thanks for the responses. I think I'm on track with what you've suggested. I'm doing Bill Starr's 5x5 workout with a buddy of mine, its working well. I'm also focusing on strengthening my grip(pullups/deadlift) and doing cardio on the weekends. My cardio is basically about 2 miles of running with bursts of sprints distributed throughout.
How about drills to improve your fundamentals? I'm a novice at BJJ but i've been told a few. For example, a drill to help you stay in the gaurd when the opponent is trying to pass is to practice hip movement by lying on your back, pivoting on your shoulder/toes, and sliding your hips out( away from your invisible oppenent) while using your arms to KEEP the space between and not forcing it.
My apologies for the runon paragraph but if you have any cool drills please share the wealth.
~

 

[Djimbe]

I homestly don think that the Running is going to help you all that much . I think you would be better off in this Case using something liek HeavFarmer's Walk or some such for Cardio . Or , like I said , just Grappling . its wierd , because al the Grappling guys xan wear me out on the Ground , but they exhaust EASILY when we train Standup , wich we just newly introduced to them . And I mean , at least one of the guys I train with just won at NAGA in his division ! still , he gasses Standing really fast , and NEVER on the Ground . So I think theyre Dissimilar in enough ways for many of us to note the differences . I think its best to Gas yhourse;lf while using a lot of muscle all at once ., however .

 

[karde]

Well, i swim for my non-fighting cardio. But I was always a swimmer, it works well for me. That might be because you have to control your breathing, which is an important part of staying in the fight for "...one more round."

 

[Subtle]

Yea, Djimbe, I see your point, rolling in class probably provides all the cardio I need, which is why i do it on the weekends and sometimes just skip it.
I might try to swim instead, since its more enjoyable than running and the benefits of breath control, idunno.
Thanks again gentlemen

 

[Judo Tom]

i think you first need to build a strong base in all the majore core lifts (squats,deads,bench, mpress,rows)

then i think the next best thing for bjj would be a high rep super low rest circuit routine something like getting on a bench maching and doing 1 set of 40reps.. rest 10 secs.. 1 set of 30 reps. 10 sec rest 1 set of 25 then rest 30 sec and repeat on a row machine.. then repeat on a leg machine.. you will feel like you just got done sparring when you are done..

another beneficial element is olympic lifts but i feel that they do not help as much in bjj as they do some other sports.. but they still help a lot more then your general bodybuilder workout AFTER you have built a strong base in the core lifts..

if you need more details let me know.. and good luck with the training

 

[Tom Treutlein]

I'll give my input, though I'm not a practitioner of BJJ, so take what I say with a grain of salt. I think your best bet, outside of working on technique, would be to focus on explosiveness. Strength is important as well, but you want to be able to apply that strength in but a moment - thus, you need the ability to accelerate and create a lot of force.

Try to train in cycles, where you increase your strength capacity for some time, then switch over to training for power, all the while practicing your techniques for BJJ. Muscular endurance and cardiovascular ability will come from BJJ itself. You can throw in a little extra to help you along, but one thing you need to really focus on will be explosiveness. This will come through weight training, especially olympic lifts.

Flexibility may be important also.

 

[Djimbe]

Tom . In sport BJJ Explosiveness in and of it self dosent really help all that much . most of the Matches (especially as you get better and better) are really slow wars of attrition and sensitivity , guys gaining advantadge by the Micron over quite a long time . Thats actually some of the most prevelant Critique about BJJ as being a good core system for the Self Defense purposes . Lifting Heavy is ging tpo MOST benifit you in being able to stop Limb from beign Locked out on you , or in not allowing an Escape to happen . But even thn its really more about the direct force/pressure than it is about the Explosiveness .

 

[Tom Treutlein]

Hm, I could see that. I guess explosiveness would be better suited for striking and shooting. After it gets to the ground, I can see what you mean by strength playing a bigger role.

 

[Judo Tom]

yeah i think the o lifts are better for sambo/judo guys then bjj.. but depending on how you play they still can help a great deal..

you want to build strength and muscular endurance..

 

[Djimbe]

Id like to play some Sambo - no one does any around these parts , though ...

 

[Judo Tom]

there is judo in Atown,scranton and filly and sambo in filly and scranton

if you are interested in any of these PM me

 

[Djimbe]

Send me all of them ! Im trying to work out a Schedule for the next year ... but Ill have to try o find another size 10 judogi ....

 

[Judo Tom]

size 10.. DAMN

if you need help ordering a big gi let me know. but i would try hatashita.com

im just seeing this post now so ill get back to you asap

 

[KOArtist]

A lot of BJJ stuff has to do w/ "holding", so "holding"/isometric/static type stuff helps a lot for BJJ, way more so than other sports. Like a seated row where you "hold" it at your chest....a bench press where you hold it either right above your chest or right before lockout...stuff like that. I know Rickson Gracie does a lot of "hold" type exercises (w/ bands attached to the wall, on the pull-up bar, etc.) and other isometric type exercises (pushing on his own head and resisting, pushing both palms together as hard as he can, etc.)

 

[Djimbe]

Tom :

Nothing there over an 8 that I saw .

 

[Judo Tom]

your gonna have to call

there customer service is top notch.. i ripped a gi a week before a big tournament and needed a replacement and they went well out of there way to make sure i would get the gi in time.. i think they carry a few brands that have both custom sizing and 'semi' custom sizing ask about toraki they are really nice

 

[Djimbe]

ooooooh , okay . sorry didnt catch that b4 . what kind of $ should I be looking to Budget for this ?