**This article was originally the content of an email I sent out to my subscriber list. If you are not currently a subscriber to my email list you might be missing out on lots of free content. Not everything contained in the emails makes it to the blog!!!**
“How do I (insert topic related to lifting) with BJJ training?” continues to be a popular subject amongst many of my current and prospective clients.
BJJ (or Brazilian Jiu Jitsu) remains a popular crossover activity for many of you who also love to lift.
Usually when I write programming for BJJ athletes I write it in one of two ways:
(1) a Westside / Conjugate style program
(2) a more basic Heavy-Light-Medium style program.
But even the HLM program has a bit of a Conjugate flare to it.
That basically means I like to spice up the program a bit with some variety.
For BJJ you need to be strong everywhere, and in all kinds of weird positions. And while I do believe strength is a “general” adaptation, I also think that getting your focus too narrow as an athlete in any sport can be a disadvantage.
You aren’t a power lifter, so there is no need to specialize in just 3-4 exercises forever.
That being said “Sport Specific Training” searches on the web can you lead you down a dark dark path.
There is no shortage of absurdities and atrocities in regards to sport specific exercises and programs.
But these exercises are neither absurd nor atrocious, but they are perhaps somewhat unconventional.
If you train BJJ or coach those that do, consider working them into your program:
#1: Dynamic Effort Paused Squats
You can do these with or without a box. One advantage of no-box is you can really elongate the pause and hold that isometric contraction in the hole for a solid 2-5 count. Isometrics followed by an explosive concentric is money for BJJ.
Furthermore these can be done with a straight bar or specialty bar and with or without the use of bands or chains.
Something like 5-8 sets of 2 reps at 80% is about right for this exercise.
#2: Close Grip Spoto Press
Same theme and protocol as above. Lower down and hold a long isometric contraction for 3-5 seconds about 1-2 inches above the chest, then explode up.
#3: Deadlifts vs Bands
Nothing really forces you to explode quite like this exercise.
Really like this exercise for singles across on short rests, focusing on maximum speed and acceleration each rep.
#4: Fat Gripz Single Arm Dumbbell Rows
A pair of Fat Gripz are a great tool for a BJJ athlete. Can add them to a lot of things to help with grip and forearm strength. I love them on heavy dumbbell rows.
Do the dumbbell rows unsupported rather than with knee and hand on a bench.
I like these heavy in the 3-8 rep range.
#5: Paused Floor Press
Power generation while flat on your back isn’t a bad tool to have in your bag. I’ve done enough BJJ to know that technique is better than relying on raw power to get a guy off of you……but hey, doesn’t hurt to have both.
These should be done heavy in the 1-5 rep range or explosively for 5-8 sets of 2-3 reps at approximately 80%.
Of course there are more, but these should be enough to get you started.
Have a great week of training!
Andy
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Are you an athlete that trains BJJ?
If you would like me to write you a fully custom program, email me at kingwoodstrength@gmail.com and I’ll give you the details of the offer.
Are you a Strength Coach who trains BJJ athletes?
Want some help writing templates for your athletes? Reach out at the above email address and we’ll discuss.
