Training your strength and condition is the only way to truly succeed in the world of Brazilian Jiu Jitsu and Mixed Martial Arts, especially if you’re a grappler. However, it’s very easy to stray and to make mistakes.
Here are the three most common (but fixable) strength and conditioning mistakes grapplers make:
If you’re looking to increase your strength and condition, you’d better do it right! Know what physical attribute you’re aiming to improve and pick exercises that target those in particular.
But, here’s the trick, which ones are the right exercises? Well, the simpler the better actually. For a BJJ athlete, there are no better exercises for strength and conditioning than bench-press, pull-ups, squats and deadlifts.
Doing strength workouts is important, but don’t overdo it. You still want to be able to move freely in the ring. Having huge, bulging muscles will not help you when you find out that you utterly lack in agility, flexibility and endurance.
Bottom line: you’re neither a power-lifter, nor a pro wrestler, but a BJJ athlete, and you’ll need more than just big muscles to defeat your opponent.
Yes, you can actually overdo it with your strength and conditioning training. Granted, this is an important part of any success you want to have in BJJ, but don’t put all your eggs in one basket.
You still need to develop your technique and mat skills. In other words, if you train 10 hours per week, make sure that about 80% of that time is devoted to technique (8 hours) and 20% to strength and conditioning (2 hours).
Finally, always remember to have fun. If you don’t like a particular exercise, or you’ve done it so many times that it has become boring to you, don’t be afraid to look for an alternative.
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