In Brazilian Jiu-Jitsu technique is king. How else would a much smaller person beat a bigger person if it wasn’t for superior technique. Strength however frowned upon, is also important especially when you consider that when 2 grapplers of the same same skill level meet, obviously the stronger one will win.
What is powerlifting: Powerlifting is a strength sport unto itself and tightly focused around just three weightlifting events: the squat, bench press and deadlift. BJJ, relies in part on physical strength, making strength-building exercises such as powerlifting a helpful form of training.
Powerlifting Exercises to Use For Jiu-Jitsu:
The three main powerlifting exercises are all beneficial for BJJ players are Deadlifts, Benchpress and Squats. It is also advisable to use more specialized exercises like pull ups, presses, rows to strengthen other parts of the body and that are used in a BJJ fight. Deadlifts and squats strengthen your legs and core, which give you better balance and impact when going for takedowns and throws. Bench press are great for building chess chest, triceps and core strength, which you use in BJJ to push opponents away, or control them. When designing your own routine, you should try to design a program that makes you work all your major muscle groups.
How many reps and what intensity:
For a BJJ athlete with limited time to dedicate to powerlifting, it’s more than adequate to do three to five sets of each exercise. Since your goal is to develop strength, you should have not more than 6 repetitions.
BJJ Champion Dante Leon is considered one of the strongest grapplers on the circuit. He weighs 185lb and squats nearly 500lb. Check out his powerlifting workout:
When it comes to strength and conditioning, many Grapplers especially BJJ practitioners still train like amateurs.
Mark Philippi, co-owner of Philippi Sports Institute (PSI), has released a professional 9 week peaking program proven to increase strength, power, and speed, ideal for Gi/No Gi Jiu Jitsu, Wrestling, and Judo. These are 45-minute Workout Sessions. They involve soft tissue mobilization and regenerative exercises designed to prevent injury.