Strength training for BJJ

Hi, awesome stuff here. Thanks alot!

Now for my question: What kind of strength training would you recommend after SSLP and “the bridge” for a brasilian jiu jitsu practitioner aiming to compete and get better in a non-professional environment.
Lets say you do 2 heavy sparring drill practices that are really taxing per week for bjj. There might be another 1-2 more technique-days for bjj also (not taxing).

Matches are typically 5 or 6 minutes at my level but you readily do quite short resting periods between them. Typically 3-5 matches in a tournament.

Explosiveness, speed, grip strength and gas tank size are typical things that I think of that really matter. Hip strength and explosiveness is really important. Weight class is a factor. I´m 6 3 and 32 years old, 206 pounds looking to compete at this weight (207,5). The next weight class is 221 pounds (thats including typically 4-5 pounds of gi) but I rather stay around in the 207,5 one. The weigh in is right before the match so I dont think cutting too much before the match is possible.

Any thoughts?

Goals: mainly general jackedness :slight_smile: , but would be nice to also have good capabilities in bjj. A big bench never hurts when hanging out with the bros either.

Mrmm.

Thanks for the post and it sounds like you’re enjoying your BJJ.

At this time, we have no specific recommendations for BJJ and Strength Training.

That said, the General S/C , Endurance, or Titan templates combined with your BJJ training would probably be my recommendation- though I’d probably remove some of the additional GPP work from the templates and replace them with your BJJ training.

-Jordan

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