The best BJJ workout program depends on many personalized factors. Each one of you has a different body, fitness level, and ultimate goal. Strength training for BJJ also brings unique challenges as the sport requires a combination of strength, power, and muscular endurance in order to improve performance and prevent injuries.

Most people will thrive with a 3 day strength training for BJJ schedule, but your individual program could be anything from 2 to 4 days per week depending on your schedule and recovery abilities.

Your BJJ strength work out should also focus on maintaining joint flexibility and overall mobility. Strength training for BJJ should be sport specific that focuses on functionality rather than aesthetics.

With such an individual requirement, it can be difficult to prescribe a generic BJJ strength workout that will be effective for everyone. However, there are some key principles to keep in mind when creating your own personalized BJJ strength training program.

Identify Your Weaknesses

Is there a certain position where you struggle or a specific muscle group that feels weak? Identify these weaknesses and focus on strengthening them.

For example, if you have difficulty with driving for a double leg takedown, your BJJ strength program should include exercises that target the legs and core. Or maybe your neck gets sore when you're in the bottom of closed guard, your BJJ strength workout should include neck strengthening exercises.

That's where I was finding problems in my overall strength training for BJJ. I neglected the neck. After addressing this weakness, my neck felt stronger and more resilient during training.

Don't neglect any part of your body (especially the neck as this can be dangerous) in your BJJ strength training program.

For that, I use the Iron Neck and it has been a game changer for my neck strength and stability. We partnered with the Iron Neck company to gift you 10% off your investment into your BJJ strength training equipment.

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Another example of training your weakness could be something like weighted bridges. In BJJ, bridging is a fundamental movement used for escaping bad positions and creating space.

By adding a barbell with weights on top of your pelvis as you thrust upwards, you are mimicking the motion of bridging in BJJ with added resistance. This will help strengthen your glutes and hamstrings which are important muscles for generating powerful hip movement in BJJ.

Train for Functional Strength

As mentioned earlier, Brazilian jiu-jitsu is a unique sport that requires a combination of strength, power, and endurance. Therefore, your BJJ strength training should focus on functional movements rather than isolated exercises.

Of course, this doesn't mean we can never isolate if there is a weakness (as we identified earlier), but overall your strength training should mimic the movements and demands of BJJ.

Kettlebell swings, squats, deadlifts, pull-ups, and push-ups are all great exercises that can be incorporated into your BJJ strength program. These movements not only build strength, but also improve overall mobility and stability which are crucial for BJJ. A circuit of sprawls followed by a double leg shot is also a great way to train for explosive takedowns.

Bonus Game: Do you know that song 'Roxanne' by The Police? Our team would do side shuffles and every time the singer would say 'Roxanne,' we'd drop and do a sprawl. It's a fun way to incorporate conditioning into your BJJ strength workout!

For a more BJJ specific version, you can listen to 'Blacked Out' on this original Submission Shark album below. Do sprawls and stand right back up during the chorus and practice side shuffles with a low grappler's stance during the verses.

This not only trains your endurance, but also simulates the movements and positions you'll encounter in a BJJ match. Plus, it's fun and motivating!

Focus on Core Strength

Your core is essential for generating power, maintaining balance, and preventing injuries in BJJ. Therefore, it's important to incorporate exercises that target your core muscles into your strength training routine.

Planks, Russian twists, and bicycle crunches are all great exercises for strengthening your core. However, it's also important to focus on functional core exercises that mimic the movements of BJJ. Turkish get-ups, wood chops, and kettlebell windmills are all excellent examples of functional core exercises for BJJ.

It's also important to remember that having a strong core doesn't just mean having visible abs. It also means having a stable and supportive midsection that can withstand the demands of BJJ training. So don't be discouraged if you don't have six-pack abs – focus on building a strong and functional core instead.

Train with a Purpose

BJJ is a complex and technical martial art, so it's important to approach your training with a purpose. This means setting specific goals and actively working towards them, rather than just going through the motions during your training sessions.

One way to do this is by breaking down your goals into smaller, achievable milestones. For example, if your ultimate goal is to earn a certain colored belt, set smaller benchmarks along the way such as mastering a particular submission or improving your guard passing.

It's also important to constantly evaluate and adjust your training methods. If you're struggling with a particular technique, don't be afraid to ask for help from your instructor or training partners. Additionally, try to incorporate drills and exercises that specifically target your weakness. Asking for more resistance during drilling can help build strength in the most specific way possible.

3 Day Strength Training For BJJ (Example)

Most people train BJJ 2-4 times a week and with one rest day, a 3 day strength training program can be highly effective.

Here's an example of a 3 day strength training program for BJJ (using StayFit Central's Endura AI workout builder), focusing on functional movements and exercises that directly translate to BJJ movements:

Week Overview

• Day 1: Strength & Power
• (Rest Day or BJJ Technique)
• Day 2: Endurance & Stability
• (Rest Day or BJJ Technique)
• Day 3: Athletic Conditioning
• (Rest Day or BJJ Rolling)
• (Rest Day or BJJ Technique or BJJ Rolling)

Day 1: Strength & Power

Exercises	Sets	Reps	Rest (seconds)
Barbell Back Squat	4	6-8	90
Stiff-Leg Deadlift	3	6-8	90
Standing Overhead Press	3	6-8	90
Bent Over Barbell Row	3	6-8	90
Barbell Ab Rollouts	3	8-10	60

Day 2: Endurance & Stability

Exercises	Sets	Reps	Rest (seconds)
Barbell Split Squat	3	12-15	60
Barbell Lateral Lunge	3	12-15	60
Landmine Rotations	3	12-15	60
Barbell Russian Twists	3	10-12	60
Standing Barbell Push Press	3	10-12	60

Day 3: Athletic Conditioning

Exercises	Sets	Reps	Rest (seconds)
Barbell Hang Cleans	4	6-8	90
Barbell Deadlift	4	6-8	90
Landmine Rows	3	8-10	75
Close Grip Bench Press	3	8-10	75
Barbell Windmills	3	8-10	60

 

Day 1: Strength & Power For BJJ

1. Barbell Back Squat

• Relation to BJJ: The squat mimics the positioning and strength needed when you are in a guard position, allowing you to maintain stability and explosiveness when transitioning into sweeps or submissions.

2. Stiff-Leg Deadlift

• Relation to BJJ: This exercise strengthens the hamstrings and lower back, which are crucial for executing effective guard passes and maintaining posture while in guard.

3. Standing Overhead Press

• Relation to BJJ: Pressing overhead builds shoulder stability and strength, important for maintaining control during grips and when executing throws or lifts.

4. Bent Over Barbell Row

• Relation to BJJ: Strengthens the back and biceps, which are key for maintaining grip strength and control when pulling opponents toward you or when attempting to escape from the bottom position.

5. Barbell Ab Rollouts

• Relation to BJJ: This core exercise enhances core stability and strength, vital for executing movements like bridging, rolling, and transitioning between positions.

Day 2: Endurance & Stability For BJJ

1. Barbell Split Squat

• Relation to BJJ: Promotes unilateral leg strength and balance, which is essential for maintaining proper footing and transitions between positions, especially when changing angles in guard or during takedowns.

2. Barbell Lateral Lunge

• Relation to BJJ: Improves lateral movement and flexibility, which are critical for escaping side control and creating angles while in guard or during a sweep.

3. Landmine Rotations

• Relation to BJJ: Enhances rotational strength in the core, mimicking the twisting motion during guard sweeps and submissions, helping to maintain movement fluidity and control.

4. Barbell Russian Twists

• Relation to BJJ: Strengthens the obliques, important for generating power during torque movements, such as when executing submissions or escapes from the bottom.

5. Standing Barbell Push Press

• Relation to BJJ: Builds explosive overhead strength, useful for lifting opponents and creating space when in a tight position or for executing throws.

Day 3: Athletic Conditioning For BJJ

1. Barbell Hang Cleans

• Relation to BJJ: This explosive movement develops full-body power, which is beneficial for quick movements like takedowns and for gaining advantageous positions in scrambles.

2. Barbell Deadlift

• Relation to BJJ: Strengthens the posterior chain, crucial for lifting and driving through opponents when attempting to change positions or execute takedowns.

3. Landmine Rows

• Relation to BJJ: Enhances pulling strength and back stability, facilitating control during grips and when maneuvering out of tight spots such as guard or turtle positions.

4. Close Grip Bench Press

• Relation to BJJ: Targets the triceps, vital for pushing opponents away or maintaining control when grappling in close quarters.

5. Barbell Windmills

• Relation to BJJ: Develops shoulder and core stability, helping with balance and control during dynamic movements, such as transitioning between guard and top positions.

Exercise Descriptions

• Barbell Back Squat: Stand with feet shoulder-width apart, barbell on your upper back. Squat down, keeping your chest up, and return to standing.

• Stiff-Leg Deadlift: With feet hip-width apart, bend at the hips while keeping your back straight, lowering the barbell down your legs, then return to standing.

• Standing Overhead Press: Press a barbell from shoulder height overhead until arms are fully extended, then lower it back to shoulder height.

• Bent Over Barbell Row: With a slight bend in knees, pull the barbell to your lower chest, squeezing your shoulder blades together, then lower it.

• Barbell Ab Rollouts: Roll the wheel forward to extend your body, then roll back to the starting position, engaging your core.

• Barbell Split Squat: In a split stance, lower your back knee towards the ground, keeping your torso upright, and then push through your front heel.

• Barbell Lateral Lunge: Step to the side and lower into a lunge while keeping the other leg straight, then return to the starting position.

• Landmine Rotations: Hold one end of a barbell and rotate it side to side, pivoting your feet and hips.

• Barbell Russian Twists: Sit with your feet flat, lean back slightly, and twist your torso side to side while holding a barbell.

• Barbell Hang Cleans: Explosively lift the barbell to your shoulders by extending your hips and shrugging your shoulders.

• Barbell Deadlift: Stand over the barbell, bend at the hips and knees, then lift by extending your hips and knees while keeping your back straight.

• Landmine Rows: Row the barbell towards your chest while standing and bending at the hips.

• Close Grip Bench Press: Lie back on a bench, lower the barbell to your chest with a narrow grip, then press back up.

• Barbell Windmills: Hold a barbell overhead and reach the opposite hand towards the floor while bending at the hips.

These exercises not only improve strength but also enhance the functional capabilities required for effective performance in BJJ.

This 3 day strength training for BJJ was created by a special AI assistant created by a group of BJJ enthusiasts. Because Submission Shark is one of the fastest growing jiu-jitsu communities, we managed to get you rare access to this program where you can customize it based on your needs.

Simply ask the AI what your goal is and it will create a personalized program for you. Create your own BJJ workout for strength and conditioning using Endura with this special link: Submission Shark x Endura

How To Create The Best Strength Training Program For BJJ?

When it comes to building the best strength training for BJJ it's best to let go and let the most advanced technology handle it. With Endura, you can create a personalized workout program that is tailored to your specific goals and needs as a BJJ athlete.

This advanced AI assistant takes into account your skill level, training schedule, and any injuries or limitations you may have when creating your customized workouts.

Not only does this save time and effort in planning your strength training routine, but it also ensures that each exercise targets the specific muscle groups needed for BJJ performance.

Plus, with the variety of exercises available through Endura, you can keep your workouts fresh and challenging to continuously improve your strength and performance on the mat.

So why settle for a generic strength training program when you can have one specifically designed for BJJ? Give Endura a try and see the difference it can make in your training.

Don't lose out on the chance to excel in the sport and rise to the top of the podium and class rankings, enhance your performance with Endura's personalized BJJ workout program. With this new technology, nothing can stand in the way of reaching your maximum potential and becoming the best BJJ athlete you can be...

Final Thoughts

Brazilian jiu-jitsu is often advertised with 'Technique > Strength' in mind and although

YES it's true that technique is crucial in BJJ, but having a strong and conditioned body can give you an added advantage on the mat.

And YES, it's true that BJJ training itself helps in building strength and conditioning.

But with the help of focused intentional strength training along with Endura and Iron Neck Training, you can take your BJJ performance to the next level.

So are you ready improve your strength training for BJJ?