So You Wanna Be a Stronger Jiu Jitsu Guy? Here's the Program for You!

Posted by SSBJJ

So You Wanna Be a Stronger Jiu Jitsu Guy? Here's the Program for You!

Tired of getting caught in awkward positions? Wishing you could dominate takedowns and submissions with effortless power? Welcome, my friend, to the ultimate guide to building BJJ strength that'll have your opponents tapping out in awe.

First, ditch the idea of bicep curls.  Jiu Jitsu demands functional strength, the kind forged in the fires of compound lifts and dynamic movements.  We're talking squats to anchor your base, deadlifts to weaponize your posterior chain, and pull-ups to control your opponent like a puppet master.  Don't forget the Turkish get-up, the king of core and shoulder stability, and kettlebell swings to unleash your inner explosiveness.

But strength isn't just about muscles, it's about grip like a vice and cardio that won't quit. Plate pinches and farmer's walks will turn your hands into steel traps, while HIIT workouts and rope climbs will keep you grappling like a machine, even in the late rounds.

Specificity is key.  Mimic BJJ movements with exercises like shrimping drills and positional holds. And don't neglect rotational training to keep your shoulders healthy and mobile.

Finally, fuel your strength journey with the right nutrition aka earn that ACAI. Think lean protein, complex carbs, and healthy fats. Stay hydrated, prioritize sleep, and listen to your body.  

This program isn't just about lifting weights, it's about investing in yourself. It's about showing up on the mat, pushing your limits, and becoming the strongest, most unstoppable version of yourself. So step onto the mats, embrace the grind, and watch your BJJ game reach new heights.

Remember, this is just a starting point. Adapt the program to your own needs and goals, and always consult a coach or trainer for personalized guidance. Now go forth, conquer the mats, and claim your BJJ dominance!

Below is a sample program. 

Compound Lifts:

  • Squats: Focus on variations like front squats, goblet squats, and box squats to improve lower body strength, stability, and core engagement.
  • Deadlifts: Romanian deadlifts and conventional deadlifts build posterior chain strength and grip, crucial for takedowns and maintaining positions.
  • Overhead Press: Strengthens your shoulders and core, necessary for good posture and controlling opponents.
  • Pull-ups and Rows: Enhance upper body pulling strength, vital for submissions and maintaining guard.

Functional Movements:

  • Turkish Get-Up: Develops overall coordination, core strength, and shoulder mobility.
  • Kettlebell Swings: Improves explosiveness, grip strength, and cardiovascular conditioning.
  • Carries: Farmers walks, waiter's walks, and overhead walks build grip, core engagement, and overall stability.
  • Plyometrics: Box jumps and jump squats can improve explosiveness for takedowns and escapes.

Additional Considerations:

  • Grip Training: Dedicate specific exercises like plate pinches, wrist curls, and hanging holds to strengthen your grip for submissions and maintaining control.
  • Rotational Exercises: Anti-rotational press and external rotations help prevent shoulder injuries common in Jiu Jitsu.
  • Cardio: Maintain a good base of cardio fitness through activities like running, swimming, or HIIT workouts.


  • Specificity: Prioritize exercises that mimic Jiu Jitsu movements and positions.
  • Progressive Overload: Gradually increase weight, reps, or sets over time to keep challenging yourself.
  • Proper Form: Focus on correct technique to avoid injury and maximize effectiveness.
  • Individualization: Adapt your program to your own strengths, weaknesses, and training experience.



Leave a comment

Please note, comments must be approved before they are published