BJJ Strength Training : When to Do It!

How do you fit in your strength training with your Jiu Jitsu?
Its safe to say its a loaded question, and only through trial and error can you find what works best for you.
I can safely tell you my worst days ever on a mat, was when I thought I could run through my heavy weight lifting and simply jump on the mat and I’d be ok.
Big mistake!!!
On these days, I quickly learned I had made a mistake. My training partners would keep asking “why are you so tired”.
I had to much pride to simply admit I shouldn’t be training….wisdom and experience have further improved since then.
This was a learning experience that I keep in mind to this day with my training.
My training priority, as you know, is not Jiu Jitsu. I find it fun to do with friends but it’s not my focus.
My training priorities revolve around competitive weightlifting.
The first thing I had to learn was train with my priorities, don’t skip weight training to do Jiu Jitsu.
If your priority is to improve your Jiu Jitsu, dont skip it for strength training, find balance!
For me I can do traditional strength training before Jiu Jitsu, get on the mat, come back and knock out some accessory work.  Or even do it in reverse, light drilling into strength training.
What does not work, is  doing Jiu Jitsu then trying to do your strength training.  Your muscles lengthen out, and you’ll not receive the same power output as normal.
So how do we break this down what we find it works out best for everybody well, I have a simple standard I like to follow and when I found works best for me on days that I want to do jujitsu.
For any of you that do BJJ and are interested in strength training. Here’s a quick reference guide to help you fit in your training based on your priorities for that day.  
You’ll only find through trial and error what works best for you.
– Joe
Intense into Light
Moderate into Moderate
Light into Intense
Examples
Strength Focus
Hard Lifting into Light Drill
Moderate Lifting into Moderate Rolling/Drilling
Lifting/Accessory Work into Intense Rolling
BJJ Focus
Light Rolling into Accessory Work
Hard Rolling into Rest
Light Drilling into Moderate LiftingModerate Lifting into Moderate/Hard Rolling
Ultimately find best what works for you.  Good Luck!
0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *