The debate between prioritizing strength versus endurance has long divided practitioners. Now, renowned jiu-jitsu coach John Danaher has offered his definitive perspective on this fundamental training dilemma.
“Everything in jiu-jitsu comes at a price and when you put on size and strength it always comes at the cost of endurance to some degree,” Danaher explained in a recent video. His analysis cuts to the core of a question many martial artists face in their training journey.
For those new to grappling sports, the temptation to focus on building raw strength can be compelling. However, Danaher challenges this approach by posing a crucial question to practitioners: “You always have to ask yourself what’s more important: is it strength or is it endurance?”
Drawing from his extensive experience coaching world champions, Danaher doesn’t hesitate to share his preference. “I personally think of the two, in most cases, endurance is more important,” he stated.
However, the jiu-jitsu strategist isn’t advocating for abandoning strength training altogether. Instead, he promotes finding the optimal balance between these physical attributes. “Best of all is the combination of the two,” Danaher noted, introducing a concept he refers to as “strength endurance.”
This perspective aligns with what many elite grapplers have discovered through competition experience: the ability to maintain technical execution over time often trumps brief displays of power. While explosive strength can create momentary advantages, endurance allows fighters to maintain precision and capitalize on opportunities throughout a match.
For recreational practitioners and competitors alike, Danaher’s insights provide valuable guidance for structuring training programs that develop the physical attributes most essential for success on the mats.
Finding this balance between strength and staying power may prove increasingly important for the next generation of jiu-jitsu athletes looking to excel in this demanding martial art.
