Why all BJJ athletes need to strength train:
The main reason why all BJJ players need to strength train is because they are not only physical competitors but also mental ones. They have to be strong mentally so that they can perform under pressure.
This means that their performance will improve when they face the most difficult situations. Also, it means that if you want your own performance level to increase, then you must do some form of exercise regularly.
Strength training helps you to build muscle mass which makes your body stronger. Muscle mass increases your ability to lift heavier weights, move faster and jump higher.
If you want to become a better grappler or even just get fitter, then strength training is something that needs to be done regularly. Strength training also improves your cardiovascular system and reduces the risk of heart disease. You don’t need special equipment for strength training either; you can do it at home with simple weight machines and free weights.
There are many different types of exercises that you can do for strength training. Some of them include:
1) Cardio Exercises – These are exercises that involve running, cycling or walking around while lifting weights.
For example, you could do push ups while running up stairs or doing lunges while walking around the block. A good cardio exercise is also one where you feel like you’re getting tired after just one minute.
2) Isolated Movements – These are exercises that focus on one particular muscle group, such as your biceps or triceps.
An example of this would be arm curls for your biceps and tricep kickbacks.
3) Compound Movements – These are exercises where you work more than one muscle group at the same time.
For example, squats work out your thighs, hips and buttocks all at the same time. Another example would be a push up, which works out your chest, shoulders and triceps.
4) Grip Training – This is usually done with a partner.
Ask your training partner to squeeze your hands, fingers or arms. You do this until you can’t feel your hands any longer.
5) Flexibility – This is an often overlooked aspect of strength training.
Sticking points in your jiu jitsu game usually occur because your muscles are too tight.
Sources & references used in this article:
Strength and conditioning for Brazilian jiu-jitsu by NB Jones, E Ledford – Strength & Conditioning Journal, 2012 – journals.lww.com
Optimal load for the peak power and maximal strength of the upper body in Brazilian Jiu-Jitsu athletes by BVC da Silva, MA de Moura Simim… – … Journal of Strength & …, 2015 – journals.lww.com
Physical and physiological profiles of Brazilian jiu-jitsu athletes: a systematic review by LV Andreato, FJD Lara, A Andrade, BHM Branco – Sports medicine-open, 2017 – Springer
Anthropometric and physiological characteristics of Brazilian Jiu-Jitsu athletes by K Øvretveit – The Journal of Strength & Conditioning …, 2018 – cdn.journals.lww.com