So you want to introduce strength training into your grappling routine? Fair enough – and good choice on your behalf, as becoming stronger will both turn you into a better grappler and make you more injury-proof.
It can take a long time of trial and error before you find the right formula for yourself.
Ypu should look at what top athletes of BJJ/Judo or Wrestling do. When it comes to strength training, they keep it simple and really just do 4 exercises or lifts to help develop strength that directly applies to grappling.
Olympic Judo champion Satoshi Ishii shares his workout routine, a key element to his athletic success. Ishii’s regimen, designed to enhance strength and agility crucial for judo, revolves around four fundamental movements: push, pull, hinge, and squat.
He diligently follows this routine three times a week, balancing these exercises to develop a well-rounded physical capability. This disciplined approach to training reflects the dedication and focus required to excel in a demanding sport like judo at an Olympic level.
For a detailed look at Ishii’s workout routine, you can watch the video
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!
Sloth Jiu-Jitsu: The Ultimate Guide for Calmly Beating Bigger, Younger Opponents
💥 What if slowing down was the fastest way to win?
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Developed from 25 years on the mats, this no-burnout approach is made specifically for BJJ athletes in their 30s, 40s, and beyond.
