Strength training in BJJ is not like how we would traditionally think of it. You may be strong in the gym but the carryover to BJJ is not there. This is seen time and time again when you see some musclebound guy being tapped out by a guy weighing 145lbs.

For a better carryover into the sport, the movements that you are training logically need to be as close as possible to the movement you are trying to improve. For example if you want to be more powerful and explosive at hip bumping from under side control then the best way to train it would be to hip bump someone who is a lot heavier than what you are used to. That example is literally using the exact same move except this time with a heavier load which is exactly what we do in the gym. Still along the same example is if we do not have access to such a heavy opponent we could do hip thrusters where you lie face up underneath a loaded Olympic bar resting on your hip and perform a bridge as hard as possible as if you’re trying to launch the bar into the ceiling with your hip. You can see it’s not exactly the same movement and it would feel different from having a real human being lying sideways on top of you making it less ideal but the movement is relatively close to hip bumping under side control.

Traditionally strength training requires us to do straight sets meaning like each set needs 10 reps to be performed with a specific tempo so the exercise looks rhythmic and well-paced. In BJJ you’re not going to see the athlete do moves at such a rhythmic and well-timed paced, what you will so though is shorts bursts of power when they want to seize an opportunity. Strength training for BJJ needs to be done in similar fashion with all our efforts to move the weight. For example if doing a squat, the mentality needs to be like as if you are trying to jump with the weight. However your feet will not actually leave the ground if the loading you use is heavy enough. Don’t get me wrong we are not lifting kiddy weight, we are still going to use heavy weight just with the mentality of moving it as fast as possible in the shortest time. Instead of doing straight sets like 3 sets of 10. It would be better to do it in 10 sets of 3 instead with micro rests in between sets like for example 10s. This would simulate the quick stop and go explosiveness that you would expect from BJJ.

In terms of exercise selection, hip dominant movements such as hip thrusters, deadlifts, squats, Olympic lifts and other movements should make up the majority of your selection. This is because very little peripheral strength is used in BJJ if you are using pure technique to maximize your leverage. Your hip strength is very important and you should strengthen it as much as possible and learn to utilize that strength.

I recommend picking 2-3 exercises and doing 10 sets of 3 for each exercise 2-3 times a week. Every 3 weeks you should change up the exercises and every 6 weeks you should take a break.