In the world of Brazilian Jiu-Jitsu, myths and misconceptions about fitness abound. One persistent belief that continues to circulate in BJJ circles is that strength training, particularly lifting weights, will make you slow and hinder your performance on the mats. But is there any truth to this claim?
Dr. Mike Israetel, a BJJ brown belt and renowned strength and conditioning expert, argues that this couldn’t be further from the truth. In fact, he presents a compelling case for why strength training is not just beneficial, but essential for grapplers looking to improve their game.
“if you’re intelligent and especially as you go to jiu jitsu technically you start to be able to have better endurance because any given move that you do or is done to you […] if you’re really strong in any given level of scenario a smaller percentage of your Peak abilities is being asked”
Israetel begins video by addressing the common concern that muscular individuals gas out quickly. He explains that this perception often comes from conflating size with strength. While it’s true that larger individuals may tire more quickly due to increased oxygen demands, becoming stronger doesn’t necessarily mean becoming bigger. In fact, intelligent strength training can improve your endurance by making each movement less taxing relative to your maximum capacity.
But the benefits of strength training for BJJ practitioners go far beyond just improved endurance. Israetel outlines several ways in which increased strength can directly enhance your performance on the mats:
Grip Strength: In a sport where controlling your opponent is paramount, having strong grips can give you a significant advantage. Strength training can help you maintain your grips longer and break your opponent’s more easily.
Takedown Defense and Offense: Whether you’re looking to stuff a takedown or execute one yourself, increased strength provides you with more options and a larger margin for error.
“if you are stronger you have that much more wiggle room in leeway to stuff a takedown”
On technique amplification: “as you become more and more technically proficient the probability that once you grab this the s*it works well escalates”
Technique Amplification: Contrary to the belief that strength and technique are at odds, Israetel argues that they actually complement each other. Increased strength expands the “sphere of effect” for your techniques, making them more forgiving and effective even when not executed perfectly.
“as you become more and more technically proficient the probability that once you grab this the s*it works well escalates”
Injury Prevention: Regular strength training strengthens not just your muscles, but also your tendons, ligaments, and bones, making you more resilient to the physical demands of grappling.
“training for strength increases the strength of your tendons your ligaments all of your fascial connective tissues and the muscles themselves and guess what your bones too strength training top to bottom makes you more resilient and less likely to get hurt”
Israetel also addresses the concern that focusing on strength might detract from technical development. He advises practitioners to cap their strength usage at 50-60% during regular training to ensure they’re still focusing on technique. As competitions approach, gradually increasing strength usage in training can help prepare for the intensity of a real match.
The idea that lifting weights will make you slow or hinder your Jiu-Jitsu is indeed a myth. When approached intelligently and integrated properly with your BJJ training, strength training can be a powerful tool to enhance your performance, prevent injuries, and take your grappling to the next level. So don’t shy away from the weights – embrace them as part of your complete Jiu-Jitsu journey.
