BJJ Strength and Conditioning: can we have a complete system?
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Even writing 'complete system' makes me think, no system is complete. I want to be clear at the start, that BJJStrength will never be able to deliver a perfect, or complete, system for strength training and physical optimisation for BJJ. Perfect doesn't exist, but to quote someone regarded as one of the greatest sport coaches of all time:
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"Perfection is not attainable, but if we chase perfection we can catch excellence."
Vince Lombardi
This article is the first step in trying to strive for a "complete" system of strength and conditioning for BJJ, and aims to:
- Answer the question 'What areas could or should be in included in a "complete" system for physical optimisation in BJJ?'
- Present arguments for why they should be included in your training.
- Provide a framework to help those training BJJ and coaches answer questions such as 'Why does my body hurt? What should my training outside BJJ include? How do I take my performance to the next level?'
BJJ Strength & Conditioning: why does it need a "complete" system?
Why do we need a "complete" system for BJJ strength and conditioning?
When I wrote the article 'Strength Training For Jiu Jitsu - 9 Key Concepts' about two years ago, I naively thought it would be a 'catch all' when it came to strength and conditioning for BJJ. I still stand behind the content in the article, but think it only forms one part of the whole. To apply the knowledge in the article effectively, you also need to know where it fits into the whole picture. Physical optimisation is an incredibly complex subject, with so many components, knowing what to do and when can be confusing.
We need a framework, a reference point, a system that helps know where we should focus our efforts.
Something that helps us identify our weaknesses, strengths and imbalances. Something that tells when we need to dial up one area of our training and dial back in others.
You could make a comparison to the IBJJF rule set.
We know which positions give us more control over our opponent, by the points awarded. Mount and Back gives us the most points (and with the exception of how the leg lock game has developed recently), typically give us most control too. So, we have a framework to work within and know where to focus our efforts to control and opponent and win a fight.
So, what I'm presenting here is a first step in the process, that I hope one day becomes a complete system for physical optimisation of the BJJ practitioner, competitors and hobbyists alike. That way when you don't feel right physically, you've lost your edge or you're trying to push yourself to the next level, you have a much broader range options at your disposal than are typically used.
We need a framework, a reference point, a system that helps know where we should focus our efforts.
Something that helps us identify our weaknesses, strengths and imbalances. Something that tells when we need to dial up one area of our training and dial back in others.
You could make a comparison to the IBJJF rule set.
We know which positions give us more control over our opponent, by the points awarded. Mount and Back gives us the most points (and with the exception of how the leg lock game has developed recently), typically give us most control too. So, we have a framework to work within and know where to focus our efforts to control and opponent and win a fight.
So, what I'm presenting here is a first step in the process, that I hope one day becomes a complete system for physical optimisation of the BJJ practitioner, competitors and hobbyists alike. That way when you don't feel right physically, you've lost your edge or you're trying to push yourself to the next level, you have a much broader range options at your disposal than are typically used.
Strength training for BJJ, isn't that enough?
But...I already weight train for BJJ?!?!
Isn't just strength training for BJJ enough? At one point I may have thought yes. But over time, I'm seeing more and more, if you neglect one part of strength and conditioning training for another, your body will make you pay sooner or later. You could apply the same question to yoga, natural movement training, kettlebells or just doing BJJ 100% and nothing else.
We need balance. Everything in nature (yes, we are part of nature) requires balance. The theory on balance of nature states:
"Ecological systems are usually in a stable equilibrium or homeostasis, which is to say that a small change in some particular parameter will be corrected by some negative feedback that will bring the parameter back to its original 'point of balance' with the rest of the system."
To use overtraining as an example, if we train flat out 7 days a week, at some point something is going to give. Your central nervous system will be sending signals to your that force you to rest. They start off as subtle signals, but if you continue ignoring them, it'll end up as a full blown illness (like the flu) where the body starts shutting down, forcing you to reset and achieve "balance".
Those little "niggles" are all signals from our body telling us "FIX ME!". Ignore them at your peril.
Another example, if we do too much strength work without mobility, or vice versa, or too much speed and power work without activation of the correct motor patterns in the body, we end up sore, stiff, in pain or at worst injured. Or even worse, we never reach out true physical potential.
So, you may be asking, what are the key areas we should focus on to be their best both on the mat and off the mat?
We need balance. Everything in nature (yes, we are part of nature) requires balance. The theory on balance of nature states:
"Ecological systems are usually in a stable equilibrium or homeostasis, which is to say that a small change in some particular parameter will be corrected by some negative feedback that will bring the parameter back to its original 'point of balance' with the rest of the system."
To use overtraining as an example, if we train flat out 7 days a week, at some point something is going to give. Your central nervous system will be sending signals to your that force you to rest. They start off as subtle signals, but if you continue ignoring them, it'll end up as a full blown illness (like the flu) where the body starts shutting down, forcing you to reset and achieve "balance".
Those little "niggles" are all signals from our body telling us "FIX ME!". Ignore them at your peril.
Another example, if we do too much strength work without mobility, or vice versa, or too much speed and power work without activation of the correct motor patterns in the body, we end up sore, stiff, in pain or at worst injured. Or even worse, we never reach out true physical potential.
So, you may be asking, what are the key areas we should focus on to be their best both on the mat and off the mat?
Elements for a "complete" BJJ strength & conditioning system
Building a "complete" system brick by brick
How to be your best physically for BJJ is a question of looking at human movement (and the functions that support human movement like nutrition, mindset) holistically. I'm not proposing that you need to focus on every area, all of the time, that would be too overwhelming. But, if you know what you're consciously focusing on at the cost of something else, you will be better able to adjust as and when needed.
The trouble is, most people don't know what they're leaving out when it comes to strength and conditioning for BJJ.
Using a BJJ example, someone who has never been exposed to leg locks (which until recently could have been very common) trains or competes where leg locks are everywhere....they're going to get tapped. There wouldn't be balance in their game and they probably weren't aware of the gap because they had never been exposed to leg locks.
We need balance in our strength and conditioning for BJJ and we need to know where our "gaps" are.
Here are the elements I think must be included if you want to be your best physically on the mat and off the mat...
The trouble is, most people don't know what they're leaving out when it comes to strength and conditioning for BJJ.
Using a BJJ example, someone who has never been exposed to leg locks (which until recently could have been very common) trains or competes where leg locks are everywhere....they're going to get tapped. There wouldn't be balance in their game and they probably weren't aware of the gap because they had never been exposed to leg locks.
We need balance in our strength and conditioning for BJJ and we need to know where our "gaps" are.
Here are the elements I think must be included if you want to be your best physically on the mat and off the mat...
Physical Optimisation for BJJ is supported by several pillars
- Breathing: by far the most overlooked and biggest impact item for physical and mental optimisation. Next time you roll, or warming up, take note of the number of people gasping for air through the mouth. The majority of our breathing should be through the nose. Breathing is the foundation that supports EVERYTHING we do.
- Alignment & Activation: again, massively overlooked. If our posture and joints are not aligned, our muscles are not activated in the right way (almost a guarantee in most people due to modern living), or we have muscular imbalances we will not move the way we're meant to move. Period.
- Mobility: fairly obvious, good mobility / flexibility is a must for BJJ.
- Movement: I see this as being distinct to mobility for BJJ. They are not completely exclusive, but I see movement as the ability to move fluidly through the various positions that BJJ demands
- Strength: every movement in the body requires strength, BJJ is no different.
- Power, Plyometrics & Speed: whether we like it or not, sometimes we get exposed to sudden, quick movements in BJJ. Our body needs to be prepared for that.
- Cardiovascular Fitness: you should get most of this from your BJJ training, but you still need it.
- Non-training support functions: eventually this may be split into different categories, but I see what we do when we're not training equally as important as the work we do when we are training. Think hormone optimisation, nutrition, sleep, recovery activities, your mindset, training planning, the positions we put our body in on a day to basis, etc, etc.
So, let's get started with breathing for BJJ.
1. Breathing for BJJ
Get your breathing right and your BJJ will improve
I've long had passion for breathing techniques, which is why I put together the FREE Breathing For BJJ course. Breathing supports everything we do, just trying holding your breath for 5 minutes and see what happens. We can live for weeks without food, days without water, minutes without breathing. So much focus has been placed on nutrition and hydration, but why not breathing?
Good breathing is almost a lost art.
Many people struggle with getting out breath when they roll (which isn't always a lack of fitness as I'll discuss later), or even worse have poor breathing patterns during their everyday activities. Its not uncommon to see people breath mostly through the mouth and from the upper chest. Most of your breathing should be through the nose and controlled from the diaphragm. Steve Maxwell describes why beautifully in this video:
Good breathing is almost a lost art.
Many people struggle with getting out breath when they roll (which isn't always a lack of fitness as I'll discuss later), or even worse have poor breathing patterns during their everyday activities. Its not uncommon to see people breath mostly through the mouth and from the upper chest. Most of your breathing should be through the nose and controlled from the diaphragm. Steve Maxwell describes why beautifully in this video:
Next time you train, pay attention to how you and others breath when you roll. You'l be amazed at what you notice.
Think mouth breathing during hard exercise is more efficient, you could be wrong.
This study showed that mouth breathing did not provide any performance advantage when performing a Crossfit style workout AND nose breathing resulted in lower levels of lactate acid.
At time of writing, I'm in the process of reading the book Oxygen Advantage that presents even more detailed arguments and data on nose breathing. The main premise and research referenced is that if you mouth breath, you get rid of too much Carbon Dioxide, which makes it harder for the body take on Oxygen from the blood. Something that is completely re-shaping how I think about breathing.
I'm not going to present solutions (they'll come later) in this article on how to tackle breathing as it would become too long (try our FREE course), I just want to present each of the components I see as critical for physical optimisation for BJJ, and for you to note that it should be a focus if you want to be at your best physically.
In summary, breath through your nose. If you're not spending the majority of your training and rest time breathing through the nose, you're very likely missing out on both performance and health benefits.
For example, chest breathing, that causes hunched shoulders and poor posture, which impacts...
Think mouth breathing during hard exercise is more efficient, you could be wrong.
This study showed that mouth breathing did not provide any performance advantage when performing a Crossfit style workout AND nose breathing resulted in lower levels of lactate acid.
At time of writing, I'm in the process of reading the book Oxygen Advantage that presents even more detailed arguments and data on nose breathing. The main premise and research referenced is that if you mouth breath, you get rid of too much Carbon Dioxide, which makes it harder for the body take on Oxygen from the blood. Something that is completely re-shaping how I think about breathing.
I'm not going to present solutions (they'll come later) in this article on how to tackle breathing as it would become too long (try our FREE course), I just want to present each of the components I see as critical for physical optimisation for BJJ, and for you to note that it should be a focus if you want to be at your best physically.
In summary, breath through your nose. If you're not spending the majority of your training and rest time breathing through the nose, you're very likely missing out on both performance and health benefits.
For example, chest breathing, that causes hunched shoulders and poor posture, which impacts...
2. Alignment & Activation for BJJ
Activation & Alignment are critical for a healthy body
What do I mean by alignment and activation?
Let's use the best example, poor posture. The reason people have poor posture, modern living, yes. Although it's because they have poor alignment through the feet, hips, spine, shoulders and head, caused by poor activation, or no activation, of the neuromuscular pathways that should be firing to hold your body in an upright position.
Your muscles, ligaments and tendons have become weak, imbalanced, over-tight or over stretched. Essentially, when we have poor alignment and activation, our body doesn't line up the way it should.
Your muscles, ligaments and tendons have become weak, imbalanced, over-tight or over stretched. Essentially, when we have poor alignment and activation, our body doesn't line up the way it should.
Why should you care about activation and alignment?
If you've done Jiu Jitsu long enough, you'll know that simply putting someone's head out of line with the spine, makes them much weaker and easier to manipulate. For example, think of how much control you can place on someone if you simply pull their head down in closed guard. When the head is pulled out of alignment, everything is compromised.
A study looking at the impact of head position on mechanics of the upper limbs, demonstrated that having correct heading positioning improved shoulder kinetics and movement patterns. Adding to this, looking at forward head posture of long term computer workers, one study found that those that worked heavily on computers had a more protruded head posture than those that didn't. No surprise. What was intriguing was that forward head posture showed poorer balance and ability to control their body in a forward and backward direction.
So, just using these two examples, we can start to see how just having your head out of line with your spine impacts the mechanics of the shoulder and ability to balance.
I don't know about you, but I want full shoulder mechanics and great balance when I fight Jiu Jitsu.
A study looking at the impact of head position on mechanics of the upper limbs, demonstrated that having correct heading positioning improved shoulder kinetics and movement patterns. Adding to this, looking at forward head posture of long term computer workers, one study found that those that worked heavily on computers had a more protruded head posture than those that didn't. No surprise. What was intriguing was that forward head posture showed poorer balance and ability to control their body in a forward and backward direction.
So, just using these two examples, we can start to see how just having your head out of line with your spine impacts the mechanics of the shoulder and ability to balance.
I don't know about you, but I want full shoulder mechanics and great balance when I fight Jiu Jitsu.
Leonardo missed feet alignment...
Let's start with the biggest muscles, the glutes
I want to start with probably the biggest problem area, the glutes, or butt cheeks to you and I. The main muscle in the glutes, is the gluteus maximus. Its also one of the most powerful muscles in the human body and is responsible for your hip drive, holding your torso up and involved in nearly every movement of our lower body.
Just think how much more effectively you could move if you had proper activation in the biggest muscle of the body.
Yet, the reality for most people is that we spend too much time sitting. So, our glutes become weak and unless we learn to re-activate them, there can be problems.
For example, this study mentions three very common problems for BJJ athletes, hips, knees and lower back, all being negatively impacted by weak glutes.
Hopefully you’re starting to see how everything in the body is tied together. A weakness or misalignment in one place, manifests itself as a problem in another connected area.
Glutes activation should be a huge area of concern, although so should the feet. As just one example, this research identified links between flat arches with higher chances of knee and ankle pain, and over arched feet with a higher chance of ankle pain. Even common sense will tell you that your feet are you foundation for so many movements. So, if our feet are weak, it stands to reason that any part of the body further up the chain is going to have to compensate in some way or another.
Just try this simple exercise, while standing on two feet and squeezing the core and glutes, and feel the difference in activation and alignment through the body.
Just think how much more effectively you could move if you had proper activation in the biggest muscle of the body.
Yet, the reality for most people is that we spend too much time sitting. So, our glutes become weak and unless we learn to re-activate them, there can be problems.
For example, this study mentions three very common problems for BJJ athletes, hips, knees and lower back, all being negatively impacted by weak glutes.
Hopefully you’re starting to see how everything in the body is tied together. A weakness or misalignment in one place, manifests itself as a problem in another connected area.
Glutes activation should be a huge area of concern, although so should the feet. As just one example, this research identified links between flat arches with higher chances of knee and ankle pain, and over arched feet with a higher chance of ankle pain. Even common sense will tell you that your feet are you foundation for so many movements. So, if our feet are weak, it stands to reason that any part of the body further up the chain is going to have to compensate in some way or another.
Just try this simple exercise, while standing on two feet and squeezing the core and glutes, and feel the difference in activation and alignment through the body.
I do BJJ, why is foot activation important?
The number of people I see with flat feet and over rotated feet is quite alarming. But again, why should you care? Maybe all you play is guard?
If all you play is guard, the chances are you underuse the foot even more. So, when you’re walking around from day to day, those weak feet will cause the ankles, knees and hips, to compensate for the weakness causing tightness and poor movement patterns in those joints, which is more likely to lead to problems and injuries further down the road.
Its all connected.
I suppose the key message around activation and alignment is this, if you’re body is not activating and aligned during normal daily activities, how on earth can be expect it to suddenly and miraculously fall into correct functioning positions when someone is trying to strangle us.
If all you play is guard, the chances are you underuse the foot even more. So, when you’re walking around from day to day, those weak feet will cause the ankles, knees and hips, to compensate for the weakness causing tightness and poor movement patterns in those joints, which is more likely to lead to problems and injuries further down the road.
Its all connected.
I suppose the key message around activation and alignment is this, if you’re body is not activating and aligned during normal daily activities, how on earth can be expect it to suddenly and miraculously fall into correct functioning positions when someone is trying to strangle us.
Where should you start?
Think of alignment not just in terms of up and down the spine, as viewed from the side. Also think about it from a 3D perspective. Is one shoulder or hip higher than the other, does one shoulder or hip sit further forward than the other? Or are you hips tilted too far forward or back?
Its too much to talk about all the problems and potential solutions here, although the idea is to get you thinking about the body in a different way, so you can start asking the right questions when you run into problems.
The key areas (this is far from exhaustive) you should think about when it comes to activation and alignment are:
Its too much to talk about all the problems and potential solutions here, although the idea is to get you thinking about the body in a different way, so you can start asking the right questions when you run into problems.
The key areas (this is far from exhaustive) you should think about when it comes to activation and alignment are:
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Activation
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Alignment
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Look in a mirror today and ask yourself "Are my head, shoulders, hips and feet really in an ideal position?" If not, work to fix it....now.
3. BJJ and Mobility
Mobility goes hand in hand with BJJ, and activation & alignment
Mobility for BJJ is obvious. Although the link between activation and alignment is not always as obvious. Yet, they all go hand in hand.
First, my definition of mobility (or flexibility) is; our ability to put ourselves in positions that display the ideal range of motion of our joints and limbs.
As I mentioned earlier, many of the problems we find with our bodies are a result of over tight muscles from years on being in poor positions. So, in order to get proper alignment and activation, you also need to mobilise the parts of the body that may be hindering correct activation and alignment.
First, my definition of mobility (or flexibility) is; our ability to put ourselves in positions that display the ideal range of motion of our joints and limbs.
As I mentioned earlier, many of the problems we find with our bodies are a result of over tight muscles from years on being in poor positions. So, in order to get proper alignment and activation, you also need to mobilise the parts of the body that may be hindering correct activation and alignment.
Without proper mobility work, we get pulled back into the same poor patterns that give us problems in the first place. Conversely, mobility work without correct activation and alignment to hold the body in position, will also push us back into the same poor patterns.
Let’s use the hips and glutes as an example.
There is a very good chance you have tight hip flexors. I don’t even need to know you to guess that. It’s such a common problem. If we work on glute activation, to get a correct pelvic tilt, great. But what if we forget to stretch the hip flexors on the opposite side of the pelvis?
This would result in the tight hip flexors constantly pulling the front of the pelvis down, while your glutes are trying to tilt the front of the pelvis up to its correct position. So, the lack of mobility is fighting against the activation work you may have done.
There is a very good chance you have tight hip flexors. I don’t even need to know you to guess that. It’s such a common problem. If we work on glute activation, to get a correct pelvic tilt, great. But what if we forget to stretch the hip flexors on the opposite side of the pelvis?
This would result in the tight hip flexors constantly pulling the front of the pelvis down, while your glutes are trying to tilt the front of the pelvis up to its correct position. So, the lack of mobility is fighting against the activation work you may have done.
Poor (left) vs normal pelvic tilt (right)
You could look at the impacts of hamstrings and quad mobility on the hips and knees too. Or the not stretching the chest and it impacting your posture, even though you’ve strengthend all the muscles in the back. There are dozens of examples. Although, hopefully this gives you enough of a picture of how mobility impacts correct activation and alignment.
Again, why should you care?
Well apart from the obvious benefits of being able to move more freely and get into positions that make your guard very difficult to pass, let’s talk about the impacts on the body.
Limited flexibility is linked to pain and disfunction. Looking at lower back pain, one factor found is hamstring flexibility, or, looking at shoulder pain, results show that stretching the chest reduces pain and improves movement in the arms and shoulders.
If we look at injuries, this study showed that people with one hamstring more flexible than the other by 15%, showed a higher likelihood of leg injuries. So, now we’re getting back into imbalances, not just lack of flexibility per se, but its all linked.
Limited flexibility is linked to pain and disfunction. Looking at lower back pain, one factor found is hamstring flexibility, or, looking at shoulder pain, results show that stretching the chest reduces pain and improves movement in the arms and shoulders.
If we look at injuries, this study showed that people with one hamstring more flexible than the other by 15%, showed a higher likelihood of leg injuries. So, now we’re getting back into imbalances, not just lack of flexibility per se, but its all linked.
A lack of flexibility (or imbalance of flexibility) can lead to injury, pain and disfunction. Sound familiar?
Mobility for BJJ: where to start???
This video has been very well received for hip mobility for BJJ...although read on to dive further.
While its impossible to provide a complete list of target areas, everyone that does BJJ would do themselves a lot favours if they could get into these positions:
- A good squat, bare foot, heels down, without over rotating the feet [IMAGE or Link to Starrett Squat]
- A good seated twist - while I’ve been doing this stretch for years, I never knew it was called ‘Bound Half Lord of the Fishes”, go figure. While this looks complex, through step by step progressions, this is far more achievable than you’d think {IMAGE]
- Good forward bend - I think being able to touch your toes with straight legs its not asking too much if you train BJJ [IMAGE]
- A good back bend - while a full back bridge can be challenging, something like the Camel Pose should be achievable for most people with enough effort [IMAGE]
- A good shoulder dislocate - while great for the shoulders, its also a good indication of chest mobility [IMAGE]
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Bodyweight squat, bare foot, heels down, without over rotating the feet
Kelly Starrett (pictured) has some incredible resources and directions for a proper deep squat |
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A good seated twist - while I’ve been doing this stretch for years, I never knew it was called ‘Bound Half Lord of the Fishes”, go figure. While this looks complex, through step by step progressions, this is far more achievable than you’d think
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Good forward bend - I think being able to touch your toes with straight legs its not asking too much if you train BJJ
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A good back bend - while a full back bridge can be challenging, something like the Camel Pose should be achievable for most people with enough effort
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Shoulder dislocate - while incredible for the shoulders, its also a good indication of chest mobility
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Other areas to consider that will impact overall mobility and health if you train BJJ would be mobility in the forearms, calves, abductors (groin), glutes etc. Its just too much to cover everything here.
BJJ Mobility: how do I get it?
You should consider a combination of the following to best achieve mobility:
Although ultimately, lets consider why we want better mobility for BJJ, its so we can move better.
- Yoga/passive stretching
- Myofascial Release / Foam Rolling
- Joint Flossing {example video]
- Strength, particularly in the abdominals, glutes and shoulder blades. This is overlooked, but when the body is weak in an area that supports the movement of a joint/limb, the body gets “scared” and limits the range of motion to protect from injury. Try this example, lie on your back and with a relaxed core lift one leg up as high as it will go. Now repeat with a VERY TIGHT core. You should go further the second time.
Although ultimately, lets consider why we want better mobility for BJJ, its so we can move better.
4. Movement for BJJ
Move more off the mat, to move better on the mat
Is movement different from mobility?
Maybe using the terms movement vs flexibility is a little easier to understand.
The limitation with most flexibility work is, it tends to be confined to either a very static or limited motion position. That’s perfect for developing better range of motion.
But, we almost never move in a controlled way in BJJ. So, once we've developed a better range of motion, we need to further develop it through movement.
We need to train our body to work in a way that is most suited to BJJ. The more movement patterns we expose our bodies to off the mats, the better the body will be able to handle it on the mats. Plus, while I can’t find research to back this up (mainly because this is an under researched area), my opinion is,
The limitation with most flexibility work is, it tends to be confined to either a very static or limited motion position. That’s perfect for developing better range of motion.
But, we almost never move in a controlled way in BJJ. So, once we've developed a better range of motion, we need to further develop it through movement.
We need to train our body to work in a way that is most suited to BJJ. The more movement patterns we expose our bodies to off the mats, the better the body will be able to handle it on the mats. Plus, while I can’t find research to back this up (mainly because this is an under researched area), my opinion is,
The more movements we prepare ourselves for, the better we can adapt to the demands of BJJ and the less likely we are to get injured.
Like a scramble in BJJ....almost
I see mobility/flexibility for BJJ as a gateway tool that allows us to move more freely, although we still need to train movements to really get the most of our bodies.
Though, how much you need to train movements for BJJ, depends on a number of factors:
Though, how much you need to train movements for BJJ, depends on a number of factors:
- How expansive is your movement vocabulary when training BJJ, i.e. do you tend to stick to one or two positions, or do you flow effortlessly between different positions?
- How many different movement patterns do you already train as part of your regular BJJ classes and warmups?
- How often are you getting on the mat? Maybe additional movement training will help keep you supple and ‘mat ready’ if you’re away from the mat.
What are the benefits of movement training for BJJ?
I see there being a number of benefits of movement training to supplement your BJJ:
Also, movement ‘training’ doesn’t need to be ‘training’. It can also be used as a tool to recharge and help the body recover. Even low intensity walking on a regular basis is going to help. In fact, so many of us (myself included) don’t walk enough. It boasts benefits such as reducing stress, boosting your mood, reducing high blood pressure, improving heart health. For my money, its better than any pharmaceutical…..but I digress.
- In my opinion, it helps prepare the muscles, joints and tendons for the randomness of BJJ movements, thus helping protect from injury
- Working joints through their full range of motion on a regular basis, gets synovial fluid to the joints, which is essential for joint health and longevity.
- It is a very good way to hone BJJ specific movements by including as part of a warmup, or using as a workout when you can’t make it to training
- It can help you explore new ways of moving your body, that you’re not always exposed to in BJJ, that could lead to better ways of moving when you do train BJJ
Also, movement ‘training’ doesn’t need to be ‘training’. It can also be used as a tool to recharge and help the body recover. Even low intensity walking on a regular basis is going to help. In fact, so many of us (myself included) don’t walk enough. It boasts benefits such as reducing stress, boosting your mood, reducing high blood pressure, improving heart health. For my money, its better than any pharmaceutical…..but I digress.
In short, move more, don’t limit to just ‘training’. We’re born to move and its almost impossible to argue against the benefits.
Good examples of movement training
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If you’re still not convinced, I’ll just add this image of Rickson Gracie from the film "Choke" where he's running through movement drills on the beach. If its good enough for him…
Rickson knows the importance of movement
Yet, as amazing as movement training is for BJJ, and yes it does develop strength, I am still a strong believer strength training has its own place. Here’s why....
5. BJJ Strength Training
Gymnastic Rings, my favourite tool for upper body strength for BJJ
In land based sports, there are several movement patterns that are used in almost all of them. BJJ is no different. The movements are:
Now, we could break this down even further, for example, side to side movement of the legs, although let’s keep it simple for now.
Some movements are more dominant than others depending on the sport, although in general if we are stronger in those areas, its going to help us with those sports. Plus, there are many, many known benefits of strength training (mostly taken from this book) such as; protection against injury, increased hormone production, improved lean functional muscle mass, better bone mass and density, improved cognitive function, and longer life expectancy.
- Hinging and extending through the ankle, knee and hip (triple extension)
- Stabilising and rotating through the spine
- Pulling with the upper body
- Pushing with the upper body
Now, we could break this down even further, for example, side to side movement of the legs, although let’s keep it simple for now.
Some movements are more dominant than others depending on the sport, although in general if we are stronger in those areas, its going to help us with those sports. Plus, there are many, many known benefits of strength training (mostly taken from this book) such as; protection against injury, increased hormone production, improved lean functional muscle mass, better bone mass and density, improved cognitive function, and longer life expectancy.
With those benefits, ask yourself "why am I not strength training?!?"
Doesn't movement training build strength?
Movement training does build strength and will give you some of those benefits too, although movement training isn't as structured as strength training and will not yield the same strength gains in the key movement patterns mentioned. Movement training tends to be more varied and random in its patterns.
I think we need both.
Structured strength training, e.g. pushing an object away from the upper body, pulling an object closer to your body, picking something up and lifting it off the ground, is a great way to target strengthening specific areas that we know we are going to be using in almost any sport. It allows us to be more targeted in addressing weaknesses someone may have, and forms a good base of general strength which will allow you develop better power and speed.
I think we need both.
Structured strength training, e.g. pushing an object away from the upper body, pulling an object closer to your body, picking something up and lifting it off the ground, is a great way to target strengthening specific areas that we know we are going to be using in almost any sport. It allows us to be more targeted in addressing weaknesses someone may have, and forms a good base of general strength which will allow you develop better power and speed.
Bodyweight or weight training?
This guy knows all about bodyweight squats
Now, I want to be very clear here, strength training does not need to involve weights. In fact, I am a huge advocate of using mostly bodyweight training for strength and changing leverage and angles for more resistance, and not weight. Why?
Just to pick one reason (and there are many), bodyweight training when following the correct progressions, forces you to work through positions that change the angle of the limbs and increase the instability of the movement. This places more stress on the stabilising muscles, ligaments and tendons, weight training typically does, so there is a much broader strength benefit. This type of "unstable" & "multi angle" strength, I think, is much more applicable to BJJ. Also, just look at a gymnast to see the level of strength you can develop. But, that’s a whole other topic I won’t get into right now.
If you want to deep dive into strength training for BJJ and how to correctly compliment your BJJ, read this article key concepts for BJJ strength training.
Just to pick one reason (and there are many), bodyweight training when following the correct progressions, forces you to work through positions that change the angle of the limbs and increase the instability of the movement. This places more stress on the stabilising muscles, ligaments and tendons, weight training typically does, so there is a much broader strength benefit. This type of "unstable" & "multi angle" strength, I think, is much more applicable to BJJ. Also, just look at a gymnast to see the level of strength you can develop. But, that’s a whole other topic I won’t get into right now.
If you want to deep dive into strength training for BJJ and how to correctly compliment your BJJ, read this article key concepts for BJJ strength training.
Ask yourself "Do I want to be strong, OR strong for Jiu Jitsu? What strength training is more applicable for Jiu Jitsu?"
The line between movement training and strength training for BJJ can be blurred, particularly if you look at the work of someone like Ido Portal. Though if you want to develop great strength in particular hinging, pulling, pushing and core movements, just moving through different positions won’t cut it. At some point you’ll need to pause on that pull-up bar and bang out some more structured reps if you want to develop really great pulling strength.
So, what comes after strength training?
So, what comes after strength training?
6. Power, Plyometrics & Speed for BJJ
Sprinting: possibly the greatest combination of power, plyometrics and speed
When people think of power, they think “explosive power” and they may lump Power, Plyometric and Speed work into that category. Although they are very distinct in how they are trained.
But first, let’s define power a little better and think of it as:
“the rate of force development”
Strength is your ability to generate force, it doesn’t take into account speed. Power is about force AND speed.
For example, if you deadlift 100KG at 0.2 meters per second, you generate a force of 20 newtons.
If an olympic lifter cleans 100KG off the ground at a rate of 2 meters per second, you generate a force of 200 newtons. 10 times as much force.
(As with strength, I talk about how to develop power for BJJ in this key concepts article, so I’ll leave some of the details out).
But first, let’s define power a little better and think of it as:
“the rate of force development”
Strength is your ability to generate force, it doesn’t take into account speed. Power is about force AND speed.
For example, if you deadlift 100KG at 0.2 meters per second, you generate a force of 20 newtons.
If an olympic lifter cleans 100KG off the ground at a rate of 2 meters per second, you generate a force of 200 newtons. 10 times as much force.
(As with strength, I talk about how to develop power for BJJ in this key concepts article, so I’ll leave some of the details out).
So, how are power, plyometrics and speed different?
From a physics perspective Power, Plyometrics and Speed all involve "power", though from a training perspective they are treated differently.
The amount of force generated could, in theory, be similar for all three types of training, but as you move from Power to Plyometrics to Speed, the load typically (there are always exceptions) decreases but the speed of the movement increases, hence the force generation theoretically staying the same.
- Power training is about generating high forces as quickly as possible, e.g. a hard kettlebell swing
- Plyometric training is about generating high force after loading the body with kinetic energy and rebounding after a very short ground contact time of ~0.2ms, e.g. depth jumps
- Speed training is about moving your body or another object through space as quickly as possible. Speed work is often plyometric in its nature, although speed is more focused on reducing the contact/movement time and less so on the force, e.g. speed ladder drills
The amount of force generated could, in theory, be similar for all three types of training, but as you move from Power to Plyometrics to Speed, the load typically (there are always exceptions) decreases but the speed of the movement increases, hence the force generation theoretically staying the same.
Great, but what's your point?
Top cyclists know how to differentiate power, plyometric and speed work
The point I’m trying to make here is, when people talk about “power” training, this could in fact involve a number of different training methods to build what someone would perceive as a “powerful” athlete.
I wanted to have these distinctions, because if you’re thinking of adding”power” work to your strength and conditioning for BJJ, maybe its speed or plyometric training you actually need, or a combination of all three.
There are some differing opinions on how best to develop these three. Although there is a broad consensus that to maximise someone’s athletic potential, the following training pattern would be used:
I wanted to have these distinctions, because if you’re thinking of adding”power” work to your strength and conditioning for BJJ, maybe its speed or plyometric training you actually need, or a combination of all three.
There are some differing opinions on how best to develop these three. Although there is a broad consensus that to maximise someone’s athletic potential, the following training pattern would be used:
- Increase someones ability to produce force through strength work
- Use that strength work as a base for training quicker rates of force development, thus building power
- Further build on the power to develop “quickness” through plyometric and speed work
Why should you care for BJJ?
Two reasons:
How much you need to focus on power, plyometrics and speed for BJJ will vary depending on which of the above two groups you fall into. A hobbyist is likely to need this far less, although I think there is a good argument to have this type of training included to some extent for everyone.
Just like there is a good argument for including conditioning….or is there?
-
If you’re a hobbyist that just wants to enjoy BJJ for as long as you can, some element of power, plyometric and/or speed work will provide two benefits:
- The forces and vibrations from this type of training forces the bones and connective tissues to adapt and strengthen, over and above just strength training. Stronger bones and tendons means they are less likely to get injured.
- Some power, plyometric and speed work will prepare your body for unexpected quick movements when training. If you’re body is used to moving suddenly, you’ll be better prepared and less likely to get injured
- If you’re a competitive athlete, you get the above benefits, plus the performance advantage. On top of your BJJ technical abilities, being more powerful and faster than your opponent can be nothing but an advantage.
How much you need to focus on power, plyometrics and speed for BJJ will vary depending on which of the above two groups you fall into. A hobbyist is likely to need this far less, although I think there is a good argument to have this type of training included to some extent for everyone.
Just like there is a good argument for including conditioning….or is there?
7. BJJ conditioning / cardiovascular training
I’m going to keep this section short, because my opinion is that if you already get 3+ BJJ sessions in per week, that have 3 to 4 good sparring rounds in each session, then you’re probably getting enough cardio work already. I explain why in more detail in this video.
Is fitness really your problem?
What’s your resting heart rate? How does it compare to the table below?
On several occasions I have worked with BJJ fighters who complain about not having enough fitness. Yet, their resting heart rates are in or around the range that would put them in the athlete bracket. Resting heart rate is a well measured indicator of fitness and V02 max. This suggests that these individuals already have adequate fitness. So, what’s the problem?
On several occasions I have worked with BJJ fighters who complain about not having enough fitness. Yet, their resting heart rates are in or around the range that would put them in the athlete bracket. Resting heart rate is a well measured indicator of fitness and V02 max. This suggests that these individuals already have adequate fitness. So, what’s the problem?
Have you considered the following?
- Are you mouth breathing? Next time you roll, focus as much as possible on nose breathing, as mentioned earlier in the article. 75% of the people I roll with could benefit from more nose breathing (FREE BREATHING COURSE).
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Are you holding too much tension in your body when you roll? Just today I was drilling with a blue belt who sounded like he was trying to give birth from all the grunting while he moved. He was carrying far too much tension in his body and was sweating and out of breath just from a simple drill. Overly tensing your muscles uses too much energy, makes it harder for you to move and will burn you out. Two, out of many, simple tips are:
- Learn to close your mouth and relax your face. This will translate into much less tension in the upper body and chest, which helps breathing
- Learn to hold tension only where you need it. Being 100% relaxed is not what you want, you still need tension, just not everywhere. For example, it attacking a triangle the tension should be in the legs, hips and core, the upper body should be fairly relaxed (unless you need to pull the head down!).
- Are you going balls to the wall, all the time? It should go without saying, if every time you roll you look like an animal going for the kill, its a style of fighting thats going to make you get tired very, very quickly. Good Jiu Jitsu is about efficiency, effectiveness and picking the right moments to attack. Not about going flat out all the time.
- Are you moving fluidly? When you move between positions, is it in a smooth fluid motion, with minimal effort? Or, are the movements forced and choppy? The more fluid your movements are, the more efficient they’ll be, the less energy you’ll use, the fitter you’ll feel. So, its not just about what moves you’re doing, its also about how you execute them. Partly this is experience, although make sure when you’re doing your warm ups, or practicing BJJ specific movement patterns on your own, always look for that 1 inch of improvement each time to become more efficient.
- Are you hydrated? Hydration can make a huge impact on your "cardio", make sure you drink enough water and that your urine is a light straw colour and mostly odourless. Adding a pinch of Himalayan salt too, to aid your body taking on the water.
The video below shows some great ways to improve how efficiently you move.
Is "more" better when it comes to cardiovascular training for BJJ?
If you’ve already got a good level of base fitness, more cardiovascular training is likely to over tax your system. When you’re training BJJ, you are most often going to be using the oxidative energy system (see this article for more details). If you also then put stress on that same energy system when off the mat, you’re more likely to get burnt out.
When should you do cardiovascular work?
Of course, there are exceptions. Here are some examples of when doing fitness work on top of your BJJ might be a good idea:
Which leads nicely into the next section.
- You don’t get enough quality sparring in BJJ
- You have an injury that stops you sparring but doesn’t stop you doing some fitness work
- You can’t get to BJJ
- You’ve always done fitness work off the mat, it doesn’t impact your BJJ and it makes you feel great
Which leads nicely into the next section.
8. Non-training support functions
If you don't meditate already, you're missing out
Doing something off the mat that helps you feel great, can have a huge impact on how you perform on the mat. Why?
All the training that we do stresses the central nervous system. So, anything that makes us feel great, will reduce this stress and this will allow us to recover quicker. Although this isn’t just about stress,
I would like you to consider the non-training time you spend off the mat and how it could impact your BJJ.
All the training that we do stresses the central nervous system. So, anything that makes us feel great, will reduce this stress and this will allow us to recover quicker. Although this isn’t just about stress,
I would like you to consider the non-training time you spend off the mat and how it could impact your BJJ.
Just a few examples of non-training support functions
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Mindset. You could read several books on mindset and still not scratch the surface of how deep this subject could go. I’ll just give you two thought starters:
- Do you know what you want to get out of BJJ and why? Knowing this will help you structure your training to get the most out of it, rather than trying to hammer yourself all the time.
- What beliefs do you have about yourself and your ability to learn and change? This is not a woo woo “believe and you’ll achieve” thing. You still need to take action. Although consider what you tell yourself about your ability change and whether its holding you back from expanding your BJJ and training to the next level. E.g. if you tell yourself all the time “I’m not flexible” how much time are you really going to invest in mobility work.
- Stress management. Increased levels of stress have been shown to make it harder to recover. So, consider something like meditation, or another strategy to help manage your stress. You’ll get more out of life and training.
- Are you planning your training effectively, with built in rest periods? You can’t got 100% all the time, thinking ahead about your training, what you’re trying to achieve and when you’ll have rest periods will keep you on the mats for much longer.
- Move more. Movement doesn’t need to be training. Just getting out and walking more will a huge impact on how your body feels and helping you recover.
- How you sit? I’m very serious about this one. Think of all the work you’ve done at BJJ to improve your body, improve your mobility and then you sit in shitty positions that further weaken your posture and cause tightness throughout your body.
- Nutrition & hydration. Stating the obvious, but read up here if you want more details
- Recovery strategies - I’ve written about this in detail here
The list could go on, and on, and on. How much you need to consider these really depends on how important your BJJ is to you. If you’re a hobbyist, there is nothing wrong with turning up, doing a class and then forgetting about it. Although, I want to plant the seed that if you’re really serious about getting the most of your BJJ and your body, there are many non-training areas that can impact how you perform.
Feeling overwhelmed? Don't worry!
BJJ, Human Chess gone wrong....
OK, if you’ve read this far. I’m proud of you. Although let’s wrap this up.
First, if you’re thinking “Wow, I would need to quit my job, divorce my wife/husband and go live in isolation if I wanted enough time to do all the things you’ve just talked about?”
You don't need to, and in fact probably shouldn't, focus on everything all of the time. As a good friend said, if you try to be everywhere, you'll end up nowhere.
See this as a pick and choose buffet, not a full 9 course dinner service.
This is a guide to refer to the next time you want to improve your training for BJJ, the next time you want to fix a physical problem that’s hindering your BJJ, or you want to take your physical game to the next level.
Start asking yourself am I focused too much on strength and not enough on mobility? Are my glutes activated correctly? Do I lack fitness, or is my breathing rubbish?
You also don’t always need a complete overhaul of your training approach. It could be as simple as dedicating your warmups to activation and alignment work, spending 15 minutes to stretch when you put Netflix on each evening, or finishing off your strength training with a set of box jumps to add in some power/plyometric work.
Although one more time, why should you care?
Simply, our bodies are complex, so getting the most of them is a complex subject and sometimes we need to go a little deeper to really understand what it is we need.
Disagree with any of this? Would you add or expand other areas? What follow ups would you like to see explore these ideas more?
Get in touch at support@bjjstrength.com to let me know, or leave a comment below.
Happy Training,
Laurence
First, if you’re thinking “Wow, I would need to quit my job, divorce my wife/husband and go live in isolation if I wanted enough time to do all the things you’ve just talked about?”
You don't need to, and in fact probably shouldn't, focus on everything all of the time. As a good friend said, if you try to be everywhere, you'll end up nowhere.
See this as a pick and choose buffet, not a full 9 course dinner service.
This is a guide to refer to the next time you want to improve your training for BJJ, the next time you want to fix a physical problem that’s hindering your BJJ, or you want to take your physical game to the next level.
Start asking yourself am I focused too much on strength and not enough on mobility? Are my glutes activated correctly? Do I lack fitness, or is my breathing rubbish?
You also don’t always need a complete overhaul of your training approach. It could be as simple as dedicating your warmups to activation and alignment work, spending 15 minutes to stretch when you put Netflix on each evening, or finishing off your strength training with a set of box jumps to add in some power/plyometric work.
Although one more time, why should you care?
Simply, our bodies are complex, so getting the most of them is a complex subject and sometimes we need to go a little deeper to really understand what it is we need.
Disagree with any of this? Would you add or expand other areas? What follow ups would you like to see explore these ideas more?
Get in touch at support@bjjstrength.com to let me know, or leave a comment below.
Happy Training,
Laurence
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