A fitness expert is sharing his insights on preventing injuries in Brazilian Jiu-Jitsu , and it all comes down to strength training, according to coach Diren Kartal.
Drawing from his observations on the mats, Kartal points out a telling pattern among practitioners. “I always see the black belts with no bum, no glutes, have the most injuries. That’s what I’ve seen,” he says in appearance on Grappler’s perspective podcast.
The solution, Kartal suggests, lies in incorporating resistance training into one’s routine. He recommends a balanced approach combining BJJ practice with strength work. “The best split I would say is maintenance, minimum two days a week resistance training,” he explains.
His recommended exercises include fundamental movements such as “pull-ups, dips, split squats, Bulgarian splits, deadlift.” Kartal emphasizes that the weight doesn’t need to be excessive, suggesting a “B stance” approach to these exercises.
The ideal training schedule, according to Kartal, would include “three days jiu-jitsu, two days resistance training.” He argues this combination is superior to an intensive BJJ-only schedule, noting that practitioners who train BJJ six days a week often end up “injured… out for four months.”
The key benefit of this balanced approach, Kartal explains, is longevity in the sport. “That sort of setup is going to allow you to do jiu-jitsu for a way longer period,” he says, emphasizing the importance of sustainable training practices over intensive, single-focused routines.
