BJJ Weight Training is a topic that can be hotly debated. Some people don’t think you should any strength work for Jiu Jitsu. Although the debate that we always love is whether weight training or bodyweight training is better strength work for Jiu Jitsu.
Generally, yes you can get stronger just by doing bodyweight exercises at home. Kron Gracie is one of the advocates of calisthenics and we all know his results. If you are planning on starting a calisthenics S&C program, there are
First of all let’s have a look at bodyweight exercises. Bodyweight exercises or calisthenics have advantages and disadvantages. Among the advantages we can count:
Being able to execute them anywhere. Push ups, pull ups, air squats, glute bridges, etc require little to no equipment and can be performed pretty much anywhere (perhaps except for the pull ups). As such, if you’re ever short on time and can’t make it to the gym, calisthenics can provide you with a quick workout. This also comes in handy for people who cannot afford both a gym membership along with the Jiu Jitsu membership.
Compound exercises. Most bodyweight exercises can be considered compound exercises, as they work more than one muscle group, often involving at least 3 or 4 major muscle groups. For example the pull ups involve the upper back and biceps for pulling, shoulders and core for stability and the forearms for the grip.
Very little risk of injury. Another advantage of calisthenics is that they posses very little risk of injury, compared to weightlifting. That does not mean you can safely skip the warmup though.
Easy way of doing circuits. Bodyweight exercises can also easily be combined into circuit-style workouts, to provide you with a full body training session in no time.
Starting point of gymnastics. Calisthenics are a great way to get into gymnastics. Gymnastic skills can provide immense benefits to your Jiu Jitsu game if you decide to go there. Georges Saint Pierre is one of the most conditioned athletes in combat sports and is the advocate of such exercises.
What you need to remember is “are you trying to get strong, or trying to get strong for Jiu Jitsu?”
The demands of Jiu Jitsu are very specific and are not best suited by weight training.
In this video, we present the two main reasons why we think bodyweight training is much better for strength development for BJJ.
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