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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.
· 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).
