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Weight Training for Brazilian Jiu Jitsu

All sport is a combination of power, speed and endurance.  BJJ athletes need all three elements in addition to their fighting skills. The programme below provides general advice to assist you in creating a program that suits your specific needs. Contact Rob Williams if you are interested in having a weights programme specifically developed for you.

Phase 1: Foundational Strength

   ·  Deadlift          4 x 4 – 6 reps
   ·  Bench Press       4 x 4 – 6 reps
   ·  Leg Curls         4 x 4 – 6 reps
   ·  Bent over Rows    4 x 4 – 6 reps
   ·  Swiss Ball Sit Ups (core strength work) until fatigue

5 minutes rest period between sets
Frequency 3-4 times per week
Intensity: Very High

From this stage you can add one of two options or mix both options depending on your physical development and fighting ambitions.

Phase 2 Option A: Muscular Endurance/Circuit

   ·  Bench Press
   ·  Leg Extensions
   ·  Lat Pulldown
   ·  Back Extension
   ·  Calf Raises
   ·  Upright Rows
   ·  Abs
   ·  Leg Press
   ·  Seated Calves
   ·  Leg Curls

Repeat Cycle

Duration: 40 mins
Rest period: minimal
Weight: 20% of 1 Rep Max (RM)

*when starting out work for muscle failure on the 20th rep.  Do not increase weight, only increase reps.

Phase 2 Option B: Power Phase

Same as Foundational Strength Phase but use 70% to 80% of 1 Rep Max and try to accelerate in the concentric phase of the movement (eg when pushing in bench press).