The 5×5 Training Program is Just What You Need as a Jiu-Jitsu Athlete

The 5×5 Training Program is Just What You Need as a Jiu-Jitsu Athlete

So you’re looking to get stronger, aren’t you? Despite the fact that many told you that you shouldn’t use your muscles in Jiu-Jitsu, you figured out that strength isn’t such a bad thing… As a matter of fact, now you understand that it will turn you into a more accomplished Jiujiteiro!
The 5×5 training program is just what you need.



First of all, what is 5×5 anyway? Namely, it’s a strength training program in which you execute 5 reps of compound exercises (such as deadlift, bench, squat), for 5 sets. It’s commonly done three times per week.
However, there’re multitude of other strength training programs out there. So why should you choose the 5×5 one?

Here’s the first answer that will make this program much more interesting than the others: it’s relatively easy to implement it into your schedule.
If you train Jiu-Jitsu 3-4 times per week, then getting in the additional 3 days of strength training per week isn’t going to be too much. Just don’t hit the gym on the same day you roll on the mats; as it could lead to injury.



Secondly, the 5×5 training program won’t just grow your strength, but it will also build your muscle. How come? Well, it’s in the „sweet spot“ as far as the world of strength and hypertrophy (muscle growth) is considered; the number of reps and sets isn’t so low that it’s strictly a strength workout, and it isn’t so high to be considered a hypertrophy/bodybuilding workout either.

You’ll get stronger and be more ripped. How amazing is that!



This program isn’t going to leave you feeling as if a train hit you. For example: if you were to do something that’s strictly a strength training routine, something which gets you doing 3 reps for multiple sets… Then your central nervous system (CNS) will get fried unless you rest on other days. And, as it is the case, you aren’t resting on other days – but training Jiu-Jitsu.
On the other hand, if you’re following a hypertrophy training program, then you’re probably going to be hitting something in a range of 8 to 12 reps, for 3-4 sets. While that may not fry the CNS, you’ll feel sore and your muscles won’t grow – if you don’t rest.

So, if you’re looking to get stronger and more muscular while not digging a „grave“ for your BJJ performance and body, the 5×5 program is the right fit for you.



The 5×5 strength training program leaves room for you to do assistance exercises. You’re not going to be too tired after working out, so you can supplement your routine to exercises which will either help you in staying injury-free; or which will improve your overall performance.
(Bonus tip: when choosing these exercises, pick a couple of unilateral ones. Working out by using one arm or leg will make you stronger and more balanced all around.)



And lastly, the 5×5 is simple. You’ll probably want your strength training to be as simple as possible; for it to be straight to the point, without too many complications.
As a matter of fact, you are already taxing your way with complexity in your Jiu-Jitsu classes. So why add something else to worry about?

Strength training should be simple, fun, and rewarding. The 5×5 training program represents just that, so make sure to give it a shot as soon as you can.

Here is a neat variation of the 5×5 program for grapplers. It’s going to work wonders for your strength and your grappling success!