Some of the best physical workouts can be accomplished through training BJJ. Most often, these training sessions suffice as a physical fitness program. However, many serious competitors require advanced strength and weight training routines as well. For those competing at high levels, incorporating extra fitness enhancements reaps many benefits. Here are a few strength training tips to help supplement your BJJ training.

Explosive Strength Training
Many people who weight train use slow or controlled methods for weight lifting. While these are important in BJJ training, explosive strength training also has many benefits. Most importantly, it teaches you the ability to use more force in less time. According to coach Sally Arsenault, focusing on this style of strength training better prepares competitors to quickly get their opponents into submissive positions.

  • Clap Push Ups: As simple as this exercise may seem, the muscles and movement that it enhances benefit all aspects of BJJ. As the name entails, one must clap upon straightening their elbows, rather than just pushing one’s self up from the bent elbow position.


  • Burpees and Vertical Jumps: Although the art of BJJ requires minimal vertical movement, the motion of burpees and jumps help train the body in rapid muscle movement.


  • Kettlebell Swings: This piece of equipment has grown in popularity among all strength training programs. Its ability to use muscles through wide ranges of motion creates a variety of opportunities to improve. The swinging motion additionally helps to increase hip strength and flexibility, both of which are important factors in BJJ training.


Focusing on Weaknesses, Not Strengths
The mentality of focusing on your weakness may seem odd at first, but in reality, it makes perfect sense. Those choosing to enhance their physical fitness through strength training typically focus on areas in which they are already thriving. While it is always good to continue reinforcing these strengths, it is more important to improve your weaknesses. For example, if you already have strong legs, improving your upper body power should be your main focus in the weight room. As a BJJ practitioner, it is vital to be maintaining strength throughout the entire body, as it allows you to be a better grappler.

When practicing BJJ, it is essential to be able to train your body in a way that makes you the best grappler possible. Knowing your body’s strengths and weaknesses and the proper tools to support them only enhances what you are able to do on the mats. Most importantly, taking care of and listening to your body by giving it what it deserves puts you at an advantage to those who choose otherwise.