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Strength Training
2 year(s) ago • 22475 views • 45 replies
RFBlack beltVerified
PDBlack belt 3rd degreeVerified
2 year(s) ago
Haven't tried it but I am a huge advocate of functional strength training
CBlack belt 1st degreeVerified
2 year(s) ago
All strength training is functional. Well, maybe not bench press. What a useless movement. :D
I'm still riding the oly lifting wave. Hits all the right spots for any sport and haven't gotten bored yet after a decade. PRs have not improved in years, but that's really not the focus in my training. It's all to supplement the grappling. Keeping me mobile and relatively strong.
That grapplestrong thing seems ok. At least 1000 % better than that bullshit Gordon Ryan and his girlfriend came up with.
I'm still riding the oly lifting wave. Hits all the right spots for any sport and haven't gotten bored yet after a decade. PRs have not improved in years, but that's really not the focus in my training. It's all to supplement the grappling. Keeping me mobile and relatively strong.
That grapplestrong thing seems ok. At least 1000 % better than that bullshit Gordon Ryan and his girlfriend came up with.
![Slideyfoot [jun]](userimg/5e25cf311adfd.jpg){kind=small}
SJBlack belt 1st degreeVerified
2 year(s) ago
I just go to a personal trainer. I think it's worth investing some money to have a professional take care of that, especially if you're running a gym. As my job depends on my body working properly, I want somebody there in front of me making sure I'm not doing anything stupid lifting weights, along with adjusting a regular program for me.
JSBlue beltVerified
2 year(s) ago
I prefer compound exercises.
KWBlack beltVerified
2 year(s) ago
Jiu-Jitsu is a great, basic base of exercise. Your best bet is to get comfortable with jogging and mixing in sprints on intervals - or substitute bicycling for lower impact. Otherwise, focus on very basic lifts for strength. Keep it simple.
A few YouTubers who can help.
Jeff Nippard: https://www.youtube.com/c[...]Hx5x5k-S1Q
Mike Israetel (he's a brown belt, I think): https://www.youtube.com/c[...]Op9mnffqVg
Dr Mike also has a BJJ specific strength system, but I haven't looked into it. I'm sure it's really good. https://bjjfanatics.com/p[...]l-C1DBB542
A few YouTubers who can help.
Jeff Nippard: https://www.youtube.com/c[...]Hx5x5k-S1Q
Mike Israetel (he's a brown belt, I think): https://www.youtube.com/c[...]Op9mnffqVg
Dr Mike also has a BJJ specific strength system, but I haven't looked into it. I'm sure it's really good. https://bjjfanatics.com/p[...]l-C1DBB542
MCBrown beltVerified
2 year(s) ago
Dr Mike also has a BJJ specific strength system, but I haven't looked into it. I'm sure it's really good. https://bjjfanatics.com/p[...]l-C1DBB542
I purchased Dr Mike’s video on fanatics, and it was very good information. Some might find it a bit boring because it’s a bit in depth. It will also involve programming for yourself. In his video, he recommends Chad Wesley Smith’s Juggernaut BJJ S&C AI. I’ve used it back when it was still in beta on excel. The app is very good and quite convenient if you don’t want to program for yourself. There are a few different tracks to choose from and a number of exercises to swap if you don’t have the equipment or can’t do certain movements.
AMBlack beltVerified
2 year(s) ago
Bulletproof for BJJ has some great stuff for strength and mobility. Their strength standards alone are worth a look, they also have some good warm up and mobility drills.
RBlack belt 1st degreeVerified
2 year(s) ago
Wish more coaches would stress the importance of strength and conditioning as a supplement to BJJ training (even for non-athletes.) Reduction of rate of injuries, increased performance, overall health and wellness, etc. When you look at lifetime longevity and quality of life, strength training becomes extremely important.
I personally am following Zach Even-Esh (Gladiator Strong on TrainHeroic App) at the moment. I did Wendler 5/3/1 for a long time, and also Juggernaut with Chad Wesley Smith. Even-Esh's program is great because it rotates through various focus cycles every 4-6 weeks, which eliminates monotony, but also has a built in periodization so you're not over-training.
At the end of the day, everyone will have recommendations but it's up to the individual - what they like to do (and will more likely remain consistent with) and what they can handle volume-wise without detracting from their primary focus (BJJ.)
I personally am following Zach Even-Esh (Gladiator Strong on TrainHeroic App) at the moment. I did Wendler 5/3/1 for a long time, and also Juggernaut with Chad Wesley Smith. Even-Esh's program is great because it rotates through various focus cycles every 4-6 weeks, which eliminates monotony, but also has a built in periodization so you're not over-training.
At the end of the day, everyone will have recommendations but it's up to the individual - what they like to do (and will more likely remain consistent with) and what they can handle volume-wise without detracting from their primary focus (BJJ.)
CBlack belt 1st degreeVerified
2 year(s) ago
Wendler's is the golden goose of all strength training programs. There's nothing better.
BBBlack belt 1st degreeVerified
2 year(s) ago
I have never heard of this program. I couldn't even find the bios of the coaches, which is a huge red flag. The other red flag is the equipment list, suggesting lots of supplemental movements.
Honestly, if you grapple 3+ days per week, I'm not sure anything other than compound movements (squat, bench, DL, press) are of significant benefit. Opinion only...good luck and check back in if you do the program!
Honestly, if you grapple 3+ days per week, I'm not sure anything other than compound movements (squat, bench, DL, press) are of significant benefit. Opinion only...good luck and check back in if you do the program!
JMBlack belt 2nd degreeVerified
2 year(s) ago
Should someone who grapples 2-3 times (or more) per week do Wendler on top of that? I don't agree...
AMBlack beltVerified
2 year(s) ago
Should someone who grapples 2-3 times (or more) per week do Wendler on top of that? I don't agree...
It really depends if they have the work capacity for it. Wendler as written is pretty low volume, and it can be modified to fit into an existing schedule pretty easily.
AMBlack beltVerified
2 year(s) ago
Wendler's is the golden goose of all strength training programs. There's nothing better.
Hard disagree here. Wendler is fine, but people's needs will be far too individual to say it's the be all, end all. There are a lot of factors to consider when it comes to programming strength on top of an existing grappling schedule.
CBlack belt 1st degreeVerified
2 year(s) ago
Should someone who grapples 2-3 times (or more) per week do Wendler on top of that? I don't agree...
I found Wendler to be perfect. I was doing grappling 12 times per week and Wendler 1-2 per week.
RBlack belt 1st degreeVerified
2 year(s) ago
Should someone who grapples 2-3 times (or more) per week do Wendler on top of that? I don't agree...
Wendler 5/3/1 is about as low volume as you get for making consistent strength gains, provided you don't go too crazy with your accessory movements and you stay humble with your weight increases. When you're supplementing your jiu-jitsu, you don't need to aim for ridiculous PRs all the time, but to continue making consistent progress in regards to your strength isn't a bad thing. People often under-estimate what their body's are capable of. It's all about gradually acclimating to demands, and that's fitness.
JMBlack belt 2nd degreeVerified
2 year(s) ago
Why would one want a low volume powerlifting oriented program as a grappling supplement?
We know that low reps high weight movements are very movement-specific and have least carry-over to other sports.
We know that low reps high weight movements are very movement-specific and have least carry-over to other sports.
RBlack belt 1st degreeVerified
2 year(s) ago
Because the purpose is to develop strength to supplement your jiujitsu. Low volume doesn't mean you have to lift 90% of your 1RM every time for 1-3 reps.
KWBlack beltVerified
2 year(s) ago
I do it to mix up my training. Jiu-Jitsu tends to make me lanky, thin and wiry. Lifting fills me out and helps me with power generation.
And they're not both for each other. Sometimes, I just want to be stronger or look good. Also, there's lots of benefits to the skeletal system and the rest of the body lifting lower rep and higher weight.
And they're not both for each other. Sometimes, I just want to be stronger or look good. Also, there's lots of benefits to the skeletal system and the rest of the body lifting lower rep and higher weight.
JMBlack belt 2nd degreeVerified
2 year(s) ago
Because the purpose is to develop strength to supplement your jiujitsu. Low volume doesn't mean you have to lift 90% of your 1RM every time for 1-3 reps.
That's what I'm saying - it's debatable if a powerlifting program is good grappling supplement as strength development in those rep ranges is very movement-specific.
It's a great program if you're looking to be a powerlifter AND a grappler. Just grappler? Up for debate :)
It's a great program if you're looking to be a powerlifter AND a grappler. Just grappler? Up for debate :)
ARBlack beltVerified
2 year(s) ago
You should just do what you like to do. If you like power lifting, train for power lifting. If you like body building, train like a body builder. I've been "strength training" since I was 16 and I've done every type of workout there is. I've trained under the trainers of pro athletes, and I've trained under garage gym guys. It doesn't matter. If you like it, do it. Currently I'm doing kettle bells, maces, and body weight workouts. I made the switch about a month ago because:
a) I was getting bored with the regime I'd been doing for a couple of years.
b) I have a shoulder and back issue from stupid jiu jitsu, and lifting heavy isn't conducive to healing but lots of movement and blood flow is.
c) I wanted to work a bit more mobility in to my workouts for stupid jiu jitsu.
It's all good for your overall health including mental. :)
Get after it!
a) I was getting bored with the regime I'd been doing for a couple of years.
b) I have a shoulder and back issue from stupid jiu jitsu, and lifting heavy isn't conducive to healing but lots of movement and blood flow is.
c) I wanted to work a bit more mobility in to my workouts for stupid jiu jitsu.
It's all good for your overall health including mental. :)
Get after it!
JMBlack belt 2nd degreeVerified
2 year(s) ago
You should just do what you like to do.
Only the case if your goal is enjoyment :)
If you have other goals, you need to balance those though.
If you have other goals, you need to balance those though.
ARBlack beltVerified
2 year(s) ago
Only the case if your goal is enjoyment :) If you have other goals, you need to balance those though.
Fair. But why would you do anything that you don't enjoy (other than a stupid job to make money)? lol
CBlack belt 1st degreeVerified
2 year(s) ago
That's what I'm saying - it's debatable if a powerlifting program is good grappling supplement as strength development in those rep ranges is very movement-specific. It's a great program if you're looking to be a powerlifter AND a grappler. Just grappler? Up for debate :)
Well, there is no "strong for specific sport movements". But there are base movements, pushing, pulling and hip hinge/triple extension, which cover most of the bases. And they make you stronger for example at lifting your opponent from the waist. Oh and add those unilateral/plyometric/carry etc. accessories, you get a damn good program for grappling and any sport.
JMBlack belt 2nd degreeVerified
2 year(s) ago
Fair. But why would you do anything that you don't enjoy (other than a stupid job to make money)? lol
To get better (or more longevity) at something else...such as BJJ.
Miikka - I'm not saying the MOVEMENTS are sport specific. I'm saying low rep ranges are very specifically movement specific as the strength increase comes mostly from nervous system development and that is highly context and movement specific. Meaning that increasing weight in deadlift via low rep ranges low volume high weight is EXCELLENT at getting stronger at deadlift but does not have much carryover to how well you can suplex someone.
Miikka - I'm not saying the MOVEMENTS are sport specific. I'm saying low rep ranges are very specifically movement specific as the strength increase comes mostly from nervous system development and that is highly context and movement specific. Meaning that increasing weight in deadlift via low rep ranges low volume high weight is EXCELLENT at getting stronger at deadlift but does not have much carryover to how well you can suplex someone.
RBlack belt 1st degreeVerified
2 year(s) ago
To get better (or more longevity) at something else...such as BJJ. Miikka - I'm not saying the MOVEMENTS are sport specific. I'm saying low rep ranges are very specifically movement specific as the strength increase comes mostly from nervous system development and that is highly context and movement specific. Meaning that increasing weight in deadlift via low rep ranges low volume high weight is EXCELLENT at getting stronger at deadlift but does not have much carryover to how well you can suplex someone.
I disagree - but honestly don't care enough to try and explain. I'll just keep lifting.
DKBlack beltVerified
JPurple beltVerified
2 year(s) ago
You can get everything you need at a discount gym doing 2 full body workouts a week that concentrate on compound exercises. You shouldn't have to spend more than a hour per session, which includes about a 3 minute rest between sets. Guys go too hard and hurt themselves on the mats because their joints are wrecked from doing max lifts because their ego drives them in the weight room. Also, go get a personal trainer.
Edited 2 year(s) ago
VCBlack belt 3rd degreeVerified
2 year(s) ago
I do a 5x5 weight training programme, kettlebells, bodyweight, joint mobility, etc. because I'm old and injured.
JMBlack belt 2nd degreeVerified
2 year(s) ago
Compared to whatever "standard" lifting program, if it's supposed to complement grappling, I would
- not use low rep ranges
- use way more unilateral work than those
- try to taylor it's focus to best prevent injuries that this specific person tends to get in grappling (e.g. in my case - I tend to get minor hamstring tears, never quad tears so I'd choose leg focus accordingly)
- not use low rep ranges
- use way more unilateral work than those
- try to taylor it's focus to best prevent injuries that this specific person tends to get in grappling (e.g. in my case - I tend to get minor hamstring tears, never quad tears so I'd choose leg focus accordingly)
