How To ACTUALLY Get Strong For BJJ (Brazilian Jiu Jitsu)

Are isometric exercises the best method of strength training for Brazilian Jiu Jitsu? @GarageStrength Coach Dane Miller breaks down essential exercises that will improve your performance on the mat.

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0:00 You Need To Try This!
0:48 BJJ Strength Exercise #1
2:05 BJJ Strength Exercise #2
3:32 BJJ Strength Complex
6:51 BJJ Strength Exercise #4
9:08 BJJ Strength Exercise #5
11:25 BJJ Strength Exercise #6

[GarageStrength]

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[oggsmash]

For Dane I think these exercises make sense (he has a HUGE base in strength and athletic ability). For the average BJJ guy I would say they need the big lifts (Squat, Bench, Press, DL, Power clean) to build their base of strength. Most BJJ guys have a looong time removed from sports or no real contact sports history. Treating them like HS freshmen in the weight room training for a contact sport is the best medicine they will get. Frequency is an issue and I think if you are rolling 3x a week about 2 days a week of strength training is all you are going to get. Disagree about worrying too much about being specific to BJJ for the massive majority of people training, most completely lack a base of physical competence and building baseline strength is step 1.

[viktorottosson]

Those were some nice new points for me! I liked that you talked about principles to incorporate into my weight training instead of just giving a big list of random exercises. As a BJJ guy I watch a lot of your videos on wrestling (and they help I think) but it's really nice to see you do some more videos on BJJ. Thanks!

[kevinorr]

Good vid. As a 58 yo jitz practitioner, I need everything I can get to help. YOU are making quite a transition yourself. Good job.

[einfachBoris]

Training Plan for BJJ: Increasing Strength and Explosiveness
Monday: Upper Body
Single-Arm Dumbbell Press with Garage Grips
5 sets of 7-12 reps per arm
40 seconds rest between sets
Explosive Push-Ups
5 sets of 5-7 reps
40 seconds rest between sets
Tuesday: Core and Grip Strength
Pull-Ups with Isometric Hold
4-6 sets of 3 reps
Hold the top position for 5 seconds, followed by a slow eccentric movement
2 minutes rest between sets
Grip Strength Training (various grips)
4 sets of 10-second holds per grip type
1 minute rest between sets
Wednesday: Rest Day or Light Cardio
Thursday: Legs and Explosiveness
Isometric Squats (with 50% of max weight)
3 sets of 7-second holds in various positions
1 minute rest between sets
Contrast Method (Knee Jumps and Hurdle Jumps)
5 sets of 3 knee jumps followed by 2-3 hurdle jumps
1 minute rest between sets
Friday: Long Isometric Holds and Mental Strength
Long Duration Lunge Hold (5-minute hold)
3 sets (5-minute hold each)
2 minutes rest between sets
Home Training with Resistance Bands
3 sets of 10-second holds, followed by a curl
1 minute rest between sets
Saturday: Overall Development and Mobility
Isometric Holds (various positions)
4 sets of 5 minutes in different positions (e.g., dip bar, chairs)
2 minutes rest between sets
Explosive Leg Training (Knee Jumps and Hurdle Jumps)
5 sets of 3 knee jumps followed by 2-3 hurdle jumps
1 minute rest between sets
Sunday: Rest Day or Light Cardio
Notes:
Nutrition: Maintain a balanced diet with adequate protein to support recovery and muscle growth.
Hydration: Drink enough water before, during, and after training.
Recovery: Ensure sufficient sleep and recovery to avoid overtraining.
Equipment:
Garage Grips
Dumbbells
Pull-Up Bar
Resistance Bands
Hurdles for jumping exercises
Use this plan to improve your strength and explosiveness in BJJ and enhance your overall performance on the mat.

... could this work?

[eddiehauser]

Idk why bjj guys would be skeptical about lifting, if they look at the top bjj guys like Gordon Ryan, they are freakin jacked!

[DeeBarnesEnterprises]

I love squats!!! 8 partial reps at the bottom range, then explode with 8 Full reps… leg day everyday.

[ricksanchezrosallini]

Excellent video!!! Osss looking lean🤙🏽💪🏽

[heatcliff]

Can you do a video for best strengh exercises for Judo please ?

[Rev_fn-bj]

Can you make a video for mauy thai/kick boxing please.

[ammarahmad]

how to become explosive fast and strong in shooting takedowns please make us a video about it

[babouras]

Well, I just subbed this channel. :).

[gurdiyasarai]

Please make a taekwondo gym exercises video

[mattb]

You keep talking about strength but most of these really seem to stress muscular endurance. I've also seen that training explosive strength is best trained without being in a fatigued state.

Yeah, i get it that its #sportspecific but im not convinced it's actually better.

[Jadilife]

I will be Swoole out before I tapp out🏆

[hodgsoncatalin]

Sir, I think your white T-shirt with Spartan logo is way better than ... the black one! One really good video for martial arts practitioners ! Thank you ..

[hanzflackshnack]

I thought of something in the gym… and nobody could break it… If I see a moment where I can push and I grab both hands on your throat then trip and raise my hips in full mount… you’re dead maybe small joint manipulation but if I have both hands on your throat in full mount it’s pretty much over

[chaystafari]

Just train and inject . It’s literally that simple

[dpsmystery]

Coach please put video for fast Swimming exercise

[Kingofprinciples]

Juitjitsu seem hella SUS… I don’t roll around with men