Why Strength Training is Essential for Brazilian Jiu-Jitsu Practitioners

Is stronger really better?

What can you do to improve your BJJ game?  Several things belong on that list, but one of the most impactful ones is the addition of strength training to your routine.  Here are 6 reasons strength training can take you to another level in BJJ.

• Strength, of course! Weight training helps develop overall body strength, which is crucial for executing techniques effectively in BJJ.  Everyone who trains the martial art knows that “muscle-ing” opponents around is a “white belt thing” but there is no doubt that a stronger body allows practitioners to control opponents more effectively, maintain dominant positions, and execute submissions with greater force.
  

• Building strength through weight training can help prevent injuries in BJJ by strengthening muscles, tendons, and ligaments. This is particularly important in a sport like BJJ, which involves grappling, twisting, sudden movements, and awkward positions that can expose underdeveloped or overly tight muscles.
  

• Weight training can improve muscular endurance, allowing BJJ practitioners to sustain grappling exchanges for longer periods without being quick to fatigue. This is especially beneficial during tournaments or extended training sessions.

• Many BJJ techniques require explosive movements, such as takedowns and escapes. Weight training that incorporates exercises like plyometrics and Olympic lifts that can improve power and explosiveness, enhancing the effectiveness of these techniques.
  

• Weight training can improve balance and stability, which are essential for maintaining control and executing techniques in BJJ, where practitioners often find themselves in challenging positions that require strong balance and stability to overcome their opponents.
  

• Weight training challenges individuals physically and mentally, helping to develop mental toughness and resilience. These qualities are valuable in BJJ, where practitioners often face adversity and must remain focused and composed during training and competition.  Weight training also improves your confidence in your ability to withstand damage to the body during high-stakes or long-duration rolls.

  Weight training is a valuable complement to BJJ training, helping practitioners develop the physical attributes and skills necessary to excel in the sport, but there are several things to consider when starting a training program.  Stay tuned for Part 2 of “Why Strength Training is Essential for BJJ Practitioners” to find out what the top 5 considerations are for a great strength and conditioning training program.