Develop Insane Jiu-Jitsu Strength with These 4 Lifts

Develop Insane Jiu-Jitsu Strength with These 4 Lifts

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.

Well buckle up, because things get even more hectic. For, if you truly want to become stronger, then you’ll need to follow a training program that needs:

  • To be catered to your BJJ goals (it isn’t the same to prep for a competition and to just get in a better shape)
  • To have proper periodization, which ensures that you won’t get exhausted (and injured)
  • To possess BJJ-specific exercises which make sense for the sport – which aren’t just “randomly chosen” from a set of weightlifting exercises
  • To set you up with the right volume, intensity, and frequency of training
  • And, lastly, to make you better in Brazilian Jiu-Jitsu; not just in lifting weights themselves


So, it’s safe to say that it can get notoriously difficult to get all of these things right. It can take a long time of trial and error before you find the right formula for yourself.

Luckily enough, there is a solution that will fast-track you towards your strength training goals… Will Brooks covers 4 exercises or lifts to help develop strength that directly applies to jiu jitsu.

Brooks stated:

“Trust me, I love technique, but if we can get an edge by increasing strength then I say let’s go for it. The exercises I cover in this video will help increase the functional strength you need while training and even sparring in BJJ. I have more exercises that I use to increase strength for jiu jitsu so expect to see more videos on this topic in the future. Until then, keep up the good work and let’s get that BJJ performance edge.”

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!