So you want to introduce strength training into your BJJ routine? Fair enough – and good choice on your behalf, as becoming stronger will both turn you into a better Jiujiteiro and make you more injury-proof.
However, stepping foot into the gym can be confusing. And if you’re a BJJ student who doesn’t know much about lifting weights, whose primary focus is Jiu-Jitsu, and who doesn’t have all that much free time for training anyway… Things get really complicated, really fast.

Echo Charles is the co-host of the ultra popular Jocko podcast together with the larger than life Jocko Willink. Charles is a BJJ black belt under Jocko Willink and Dean Lister. He also studied sports science at college.

Charles is a huge guy who also played Division 1 football in college.

One follower on the Jock Podcast asked Echo Charles to share his strength training program to help his Jiu-Jitsu.

He talked about what he does for and not for Jiu-Jitsu:

From September of 1990 to 2010 Jocko Willink was a Navy SEAL Platoon Commander and Seal Task Unit Commander leading hundreds of operations in combat. He earned his Black Belt in Brazilian Jiu-Jitsu from world champion Dean Lister, competed at the national level in Submission Grappling, and has trained dozens of professional fighters. He has also coached and cornered fighters in numerous King of the Cage, Pride, and UFC events.

In another video, Jocko and and Echo Charles detail their Strength and Jiu-Jitsu training regimen in detail:

Rolling Strong combines scientific exercises and routines specifically geared towards grappling.

Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
Learn a comprehensive approach that covers everything from proper warmups to exercises designed to improve your guard!