Hope this helps some of you! If you do BJJ what are your favorite exercises to use?

@maxs.5625

3 жыл бұрын

Pull ups, strengthens grip and entire back without any extra stress on lower back

@richardpanini971

3 жыл бұрын

Hamstring Curls= strong guard + strong triangles 🦵🏻

@lukky7s

3 жыл бұрын

Unilateral work and heavy KB swings

@TheJwow13

3 жыл бұрын

Is that a ssb attatchment for that cambered bar!?

@popeye6885

3 жыл бұрын

Hip thrusts for bucking, GHD for hamstring strength

In my bjj school we train strength conditioning 3 times per week. I really like stuff like sandbag squats and carrys, farmerswalk, axlebar deadlift and rows and Gi- or rope-pullups, because you can work at your grip strength at the same time. The good thing about strongman training is, you can build your own low budget DIY equipment (duffelbags, metalpipes, tyres) for a large amount of athletes.

Push-ups, over head press. Pull-ups, rows. Squats, lunges. Kettlebell swing, clean and press and tgu. My go to workout for everything.

@sugardaddy2157

9 ай бұрын

That works for me alot

@thedangus9277

9 ай бұрын

@@sugardaddy2157 how would this look in a week? Im struggling with combining lifting and BJJ

@misterutensil

9 ай бұрын

@@thedangus9277 I only train no-gi twice a week so I try to lift on my days in between. Could do the basic bro split, push-pull-legs or just do full body days.

Im a huge fan of Zercher squats for bjj and Wrestling. Definitely mimics getting underhooks and clinch work.

@SzatStrength

3 жыл бұрын

Yeah they are gnarly! Nice recommendation.

@1KevinsFamousChili1

3 жыл бұрын

Eric Bugenhagen has entered the chat

@aquillassongbird3351

3 жыл бұрын

When I competed in international (amateur) sumo, I used to zercher lift to assimilate in close grip work arm position ( grabbing the inside front of the mawashi) and under hooks. I also did bar jump squats for explosion. Leg work is very important in sumo .

@rg7917

3 жыл бұрын

Lets say i squat 405lbs where does that help me in bjj? What exact positions?

@Fightworx1

3 жыл бұрын

@@rg7917 Like Mark Bell always says "Strength is never a weakness". I'm a 3rd degree black belt in jiujitsu and i can tell you that working on all aspects is important. Technique, cardio, strength, mental. I do believe you need to cycle your weight programs though. I'm a huge fan of the Triphasic system.

I do lots of farmer walks and sandbag and keg work and it has translated so well into my grappling training. Like the commenter Josh Cate mentioned, Zercher Squats are an absolute gem of a workout and I can attest to how its helped me tremendously in underhooks.

Thank you for sharing your knowledge 🙏

As a brazilian practicioner of jiu jitsu i would like to say that this is a great rotine of lifting for jiu jitsu

Thanks for helping me out I need to help my cousin train with weights for his bjj and needed ideas for what muscles to hit and this helped me out I appreciate it!

Farmers carry, It makes the grip game so much better, and any type of front loaded carry are my goto.

I agree with everything you said! Great video

Great video. Thank you for the inspiration

Informative and to the point, well put together presentation!

Thank you brother! Will check out more of your BJJ strength videos

Thanks for this great video

Really good video! I appreciate you

I always look forward to your bjj video, especially bjj mixed with strength 💪👊👍

BJJ and strength training? Yes please. Got my sub- great content.

Awesome video definitely going to save this one. After college I really want to get into strongman and continue training grappling. These two things are my passion and you're living my dream dude. Love your content.

@kni9ght

Жыл бұрын

Same

Just found your channel Great Content Coach 💪

Very nice video coach!

Awesome tips!

Just subd after your meadows video then I find out you do bjj. I'm even a bigger fan now. You just got a sub from a low tier blue belt. Love the content!

Thank you for the video

I do Z-Pressing for BJJ! The Core strength demands of a Z-Press to me feels a lot like the demands of maintaining frames from a seated or prone guard position. My other staples for my "frequently training BJJ" strength program are Front Squats, RDLs, Pullups, Landmine Rows, Bench Press Variations, and arm work for high reps to build muscular endurance.

@thejookking

3 жыл бұрын

What are landmine rows??

Great vid. Subscribed

I like to do a lot of arm work- barbell curls, behind the back wrist curls, dumbbell wrist extensions, plate pinches, tricep pushdowns, close grip bench. My thinking- your arms are the tools you use to interface with your opponent (grips, grips, grips!), and when they are strong it's easier to win at the point of initial contact.

I been training bjj for a year now and this video is going to help me alot now that I'm rolling with stronger people !! Thanks 👍 I love you video!!

@dulcinea9305

2 жыл бұрын

What belt?

@hassansharif1875

2 жыл бұрын

@@dulcinea9305 he doesn’t do bjj

@edwardboba8860

Жыл бұрын

Rolling with people heavier than me was the thing the motivated me to work as hard as I could in the gym. Fundamentals class wasn't challenging but the intermediate and above had so many absolute savage's. Every rep I did I was thinking I'm gonna make that sub Abit harder to get next time mf.

Splits zerchers/bb hip bridge/kb box step ups/monster rows/renegade rows/banded kb swings/Copenhagens all great for jits.

I like the Zercher squat for strength in the stand-up (especially grecco roman pummeling)

I really appreciate this video as I’m in need of some strength training to work around back strains before getting back on the mats. Thank you!

@ryanmcmanus8408

Жыл бұрын

Be a tree surgeon

This is my first video of yours and you’re blowing my mind. You train in Brian Alsruhe’s gym. You rock an RP t-shirt. I see John Meadows in one of your clips. And you have BJJ focused content. What in the gym cinematic universe is happening here? 😆

Great 👍🏼 tips - I also like the Bulgarian Bag - ever work with one?

Good video I have a shoulder issue but I lift and trying to get ready for competition. I wish my gym had a multi grip bar for benching. I have to use the chess press machine

Big help this, I'm start first Jujitsu this week have worried I would have to give up aspirations for getting some size

Great vid! What belt are you?

I like the program...wondering about sets and rep...

high volume pull ups is also great for grip strenght, if you limited due to quarantine !!

Now I like you ever more. Did know that you train BJJ. Love your attitude and sacrifice for being healthy. Thank you brother 👍💪

Wow you do both!

What do you think about hang power variations of clean and snatch? I know I did tons of those in wrestling because A.) they're easier to pick up than the full variations and B.) they are so good at increasing explosive power. I think. I know Szat is an expert on the oly lifts, WAAAAAY more than my sports strength and conditioning training. I'm curious about the benefit vs time sync for athletes such as grapplers....what does everyone else think?

Damn a strong man that does BJJ, we had one of those at are gym, other then my coach (life long MMA fighter), he was one of the strongest humans I’ve ever met plus the pressure.

Box Squat and single leg work is good for sure. Gotta be explosive for takedowns.

When I competed in sumo wrestling, I incorporated weights with my training. The heaviest movements I did was the leg press and zercher lift ( had the bar at waist level to assimilate Mawashi waist level. It also helped me keep my elbows tight to inside grapple and underhooks as well as explosiveness). I am getting into Jiu-jitsu. I guess you can say I am on a visionquest with Jiu-jitsu and all aspects of Jiu-jitsu. I am not going to come up with an actual regimen until I actually start training, but I am doing 7 specific functional exercises and stretching daily. Covid is putting a damper on things. I do think that one should be at least some kind of good shape when getting into a discipline. Alot use the discipline itself to get in shape. I think it will be harder for a person to learn because the focus is divided into learning and getting in shape. I guess you can say I have a comprehensive mindset to stuff like this. If I was to strength train, it would be with functional weight like with a sandbag. I have a 100lb. ( w/ four 25 pound increment bags inside the bag) . I do think the strongest elements to have would be a strong core, flexibility, functionality , grip, and cardio. Everyone has their methods. Me I won't know until I am actually training. ✌

Do u guys still lift and do hitt/functional training workouts on top of jujitsu? I just bought a rack, a Titan selectorized lat pull down machine and ftx functional trainer to add to my home gym but it looks like my lifting has to change while trainnign jits

Love it.

I done BJJ for like a week, but as a brazilian I know a lot of guys who train. As a coach I always recomend they do something like Towel pull ups and rope climbs to develop grip strength.

@mattr4357

2 жыл бұрын

You’ve done BJJ for a week, but you are a coach. Interesting.

@henriquehansen314

2 жыл бұрын

@@mattr4357 yep. A strength and conditioning coach.

@mattr4357

2 жыл бұрын

@@henriquehansen314 ahhh. I should feel stupid. lol. yeah, I agree though, grip strength is everything in BJJ.

@henriquehansen314

2 жыл бұрын

@@mattr4357 Ive trained some guys from Judo aswell, those guys had incredible forearms and grip strength. If you want to know more about martial arts physical preparation I recommend you to search for Phil Daru here on youtube

Turkish get ups have helped me a lot.

Doing BJJ for over 13 years this is great.. I do agree that good grip strength stuff is a huge thing, pull-ups, sled pulls... and good core strength stuff... But don't forget Gordon trains like a bodybuilder and he's the best NoGi grappler, or Marcelo who does primarilly body weight movements.. Anything is a plus period!

@firegate6316

3 жыл бұрын

Imagine if Ryan trained like a true combat-athlete using the variations in this video as opposed to a bodybuilder. Dude would be a far superior athlete/competitor [not that he already isn’t]

@poolkrooni

2 жыл бұрын

I think Ryan actually gets his strength training from heavy sparring sessions. His bodybuilding type of training is to just increase muscle mass which he can then prime in training. Kind of makes some sense when juice is involved... maybe?

@ninjablast6734

2 жыл бұрын

Danaher says he lets his students completely free in their choice of style in strength training (besides I believe two mandatory exercises). He says he watched lots of high leven athletes, including GSP, switching from bro lifting to olympic lifting to gymnastics, and not really increase or decrease their performance on the mat.

@Easybreezy3257

2 жыл бұрын

@@poolkrooni I agree ☝️

@santiago7644

2 жыл бұрын

@@Easybreezy3257 So, I dont need much weight to do my training? Sorry for english, its not my natural language hehe

What do you think of using kettlebells (increasing both strength and cardio) in bjj conditions?

These are great! I have only KBs as my weights at home (no barbells). I do swings, goblet squats, press, carries, and get ups. Seems to work well for me, but I realize I need to add in some rows like you mentioned.

More bjj content please. Just got a sled loving it.

Finally a strong guy talking about strength in bjj.

I’m the only girl in my class so I could really use this 😅 thank you!

Yoooo I did not expect to hear of little old Hatfield on KZread. I'm right down the road! Haha

Can you explain further how to bench and do jiujitsu with a shoulder injury?

Joe, please make a video on how you juggle all your different athletic pursuits. That is by far the biggest problem I have, and I'm sure there are others who are involved in many different sports! Thanks!

@101academics

2 жыл бұрын

The anabolics definitely help him in regards to recovery and being able to do so much in a week without going into overtraining.

@JA-jx1hk

2 жыл бұрын

I would say you have to build up to it, build up your work capacity to be able to do two workouts a day. Also you’re gonna have to sacrifice somethings, you might not be able to do a full bbing routine and have to pick what gets most bang for your buck. Also, on the practical side of things, you can’t be afaraid to take a day off. Sometimes you might need to skip a session and determine what’s more important. So you might need to skip your weight training session or vice versa depending on what you deem more pertinent. Also another thing is dont compare yourself to someone taking gear. I mean no disrespect by this to anyone, but if you see that this pro athlete trains 3 hard sessions a day 6 days a week year round or something like that, don’t try to emulate that as pro athletes are very likely on some type of gear that increases recovery. If you’re natural you might need less sessions and more days off, but you can still effectively train like a pro athlete just need to build up to it slowly and listen to your body and take a day off or two if you really need it

@thedangus9277

9 ай бұрын

@@JA-jx1hk would 3x/week lifting (squats, OH press, bench, rows/pullups) and 3x/week BJJ be doable w/o gear you think?

@JA-jx1hk

9 ай бұрын

@@thedangus9277 yea that’s very doable, just listen to your body and eat good

@thedangus9277

9 ай бұрын

@@JA-jx1hk thanks!

Do you also incorporate any explosive athletic movements?

This dudes a beast

It's also VERY important to stretch as much as you can everyday, you don't want to tap out coz your arms or legs are too stiff.

I went from weight lifting to bjj . I have since just concentrated in only bjj but don’t want to totally leave lifting in the dust . Lifting Allso has many Heath benefits including strong dense bones especially as u age .

Deadlifts make my tripod straight ankles brutal

Can you do one of these for Muay Thai as well?

I have a rock wall at my gym which I always ignore, but I bet that’s gotta be great for grip strength.

ive been waiting for this video for like a year haha

So if it’s for strength are we doing 5 reps per set and long rests? Or should we go for lighter weights and lots of reps for endurance? Or is hypertrophy okay too?

Never knew bane from dark Knight is complete athlete ,, what a beast ..

Hey Szat. I’m looking to add a carry option to my home gym. Anytime I’m carrying a heavy box I’m Reminded of how challenging front load carrying is. I heard you list a few options. Which would you recommend for that front hugging carry?

@Rastamahatma

3 жыл бұрын

Homemade sandbags are super cheap.

@byRoyalty

3 жыл бұрын

heavy sandbag carries!!!!

@GirthGod

3 жыл бұрын

Thanks fellas, I’ll give em a try.

So the best system for bjj is push pull legs is that right?

Noticed John Meadows in your video 😞 RIP to John Meadows

You got a training programme mate that’s available to download

Grapplers are fun people ♥️

Bro what's the range of reps?

For Judo and Combat Wrestling uphill broad jumps are great Along with Farmers Walks Ofcourse

How to plan this?

Nice Cyptopsy shirt brah 🤟🤟

Push press Neutral grip bench Press Neutral grip Pull-up Pendlay Row Romanian Deadlift Bulgarian split squat Trap Bar Deadlift Glute bridge Farmer walk Hammer curl Diamond push-up My list

How often should one do strength training for bjj?

Im a strength athlete starting BJJ. I find it hard to know which day i should be strength training. I try do BJJ mon,wed and friday but i often have DOMS so i dont know when i should program for traning in the gym.. Somebody has some tips?

How many sets and reps for these workout?

Hey man I train jitsu anywhere to 4-6 classes a week. I’m having a hard time finding a good weight lifting regimen that doesn’t leave me completely depleted by the weekend. How many days a week would you recommend lifting if I tend to lift heavier for sets of 4,6,8 on main lifts. Also should I be eating loads of carbs constantly with such high activity ?

@JA-jx1hk

2 жыл бұрын

If you don’t need to get leaner yes carb up. I would say do weights 3 times a week and stick to just 4 or 5 compound lifts per session. You don’t really need anything more than that I’d say

@gorillag2044

2 жыл бұрын

There isn't without getting depleted no recovery then injury if bjj is your main priority than go light on the weights or separate the 2 as far apart as possible for max recovery time weights 4 or 5 am bjj 6 or 7 pm eat big drink bigger keep your body functioning at Maxx during training. I'm 41 years old it's tuff to be in the gym while I keep getting my arms tor up by unforgiving dick fuckerz jk

So pretty much a 5x5, sweet got it.

All heavy clubs and kettlebells all of the time. That and pushups. Not so sexy, but super effective.

how often would you be weightlifting to build strength for bjj? im training bjj 4-5 times a week but also want to start incorporating weightlifting so I can be stronger for the sport. im also training muay thai 4-5 times a week as well.

@TheTopher528

7 ай бұрын

I'm sure you probably figured it out by now but since your training the sports so much I would keep your strength and conditioning specific work to a lower frequency and spread them relatively evenly throughout the week. You could see great results from 2 hard full body sessions a week (I would do all your strength training and finish with some hard conditioning, you get a lot of conditioning from rolling but some assault bike work or similar would be a good addition), could also do 3 times week either all full body or swap between upper/lower, or max for you I would say 4 times a week swapping between upper/lower but it's all based on how much you do and what you can recover from to make steady progress. Hope this helps.

Is 2 days per week enough?

Do you believe the front squat would be applicable to combat sports??

@SzatStrength

3 жыл бұрын

I think it would be good to rotate it in there

can the hip thrust ( or any hip hinge exercise ) replace the deadlift??

@JA-jx1hk

2 жыл бұрын

Unless you really like it I don’t see the point in deadlifting for athletics. Little Carry over to sports. You can see lots of videos of coaches that train pro athletes, they don’t really deadlift that much. They do more power cleans and trap bar deadlifts than anything. I’d say you can just replace deadlifts with Romanian or stiff legged completely and get a true hinge movement. That’s if you just to weight train for bjj. If you want to powerlift or strongman you obviously need to deadlift

@JA-jx1hk

2 жыл бұрын

But yeah a conventional deadlift is not a true full hinge movement anyways and there is some knee drive being used.

RIP John Meadows

dude you are a physical monster, I could only imagine the nightmare of rolling with you

Wow

My shoulders are toast from Muay Thai it’s been tough trying to get bench to work

@octane8872

3 жыл бұрын

I heard lifting doesnt really help striking

Surprised grip, wasn't mentioned

Great video! Do you think the 2 days of BJJ impedes your strongman recovery at all?

@SzatStrength

3 жыл бұрын

Na cause I just keep the intensity low. I’m not doing any open mats at the moment.

@tjcogger1974

3 жыл бұрын

@@SzatStrength makes sense. Thanks for the response.

Do you lift the same day you do BJJ?

Strongman and BJJ can easily compliment each other

I do classes but umm I am a kid is there any for kids

For strength training do you recommend 3-5 reps or 1-3 reps

What does your shirt say? Its metal af

I can’t imagine being stuck inside control with you on top of me. 😂 I’m embarrassed to say I would likely tap from pressure.

Man can't believe you left out front squats. Strong core is fundamental for BJJ and FS gets your core strong af.

@DBowTX

Жыл бұрын

For sure use to load up 495 and do sets of 5 on FS and my abs would cramp

Yo thats John Meadows (The mountain dog) @5mins