Many athletes focus more on strengthening their upper body instead of focusing on their lower body. While strong shoulders, arms, chest and core are very important in Jiu-Jitsu, a strong base which starts from the legs may be the most important part. “Power comes from the legs” is not just a cliche, it’s really true. Without strong legs you will not be able to generate a strong throw or takedown in a stand up phase. Without strong legs, your guard might be tricky and flexible, but it will lack the necessary power to battle a powerful opponent.
Some of BJJ practitioners have extremely strong legs which are not built up from bodybuilding, but from years of functional exercises specific to BJJ. This strong base makes their guard extremely hard to pass. When they start attacking you with a triangle choke, the strength of their legs tightening around your neck makes it very difficult, if not almost impossible to escape.
If you have weak legs, you should start focusing on strengthening them. Exercises like running, hill sprints, box jumps, squats, deadlifts, leg presses really help.

Strength, power and mobility all play key roles in BJJ success. How can you build all of these qualities in your legs?

Coach Chad, a world renowned strength and conditioning coach and BJJ competitor together with BJJ world champion Otavio Sousa go into detail into which are the best leg training exercises for serious Grapplers:

Why are SUPERSETS the key to ADCC silver medalist Nicky Rod’s “pump”?

• Nicky Rod’s unique and simple workout tweaks will take you to BEAST MODE in no time!
• You don’t have to be a high level wrestler to get a high level GAS TANK!