BJJ Strength and Conditioning Program You Can Run at Your Local Gym

Brazilian Jiu-Jitsu rose to popularity for being one of the most effective ground-control disciplines in the modern world. Although it is emphasized that technique is much more important than size, it is always important to have as many advantages as possible against a potential aggressor. Combining your training regimen with strength training will give you the upper hand in situations where it would otherwise be more dangerous.

Strength training will also condition your body further to endure not only your current training but will assist you in your performance as you climb through the ranks. In this article, we will talk about the certain benefits of strength training, how often you should train in this way, and ultimately, an effective training regimen for our BJJ school.

How often should I conduct strength training

An article posted on has conducted a study on just this very question. Although it is largely dependent on every person’s ideal goal and weight, the most common answer seems to be: twice a week. It is important to remember that the BJJ discipline focuses on submissions, holds, chokes, and pressure points, and that overall strength training is not as important in BJJ as it is in other disciplines, which utilize major muscle groups to overpower the opponent.

With this being said, it is, of course, extremely beneficial to be in shape and as strong as possible and will give you the edge over an opponent that is of the same skill, or slightly better, than you. Using various compound lifts as a benchmark, a study was done on Elite vs Non-Elite practitioners to determine if having a stronger physique gave a significant competitive advantage. Overall, performing compound lifts at 1.2-1.7kg x your bodyweight (kg) is enough to achieve maximum benefit from a BJJ strength and conditioning program.

Strength training for BJJ fighter

Now that we’ve spoken about the benefits of strength training in BJJ, combined with the cadence of a workout, it is important to establish a regular BJJ strength and conditioning program to offer at your local gym for those that are looking to meet the physique standards compared with their bodyweight. This can be difficult to conduct logistically, especially if you are offering it as a service outside of training your students.

A great alternative to employing a standardized training program is dedicated BJJ management software that will coordinate your scheduling, payments, marketing, staff, and other inquiries received for the program, and your gym as a whole Spark Membership is the #1 solution of its kind that is on the market. Try it now for just $1.

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  1. Compound lifts

The most tried and true lifts that are incorporated into any training program are compound lifts. Even on an international basis, strength standards include statistics that have to do with squats, deadlifts, and bench presses. Other exercises, such as cleaning & jerks, overhead press, and rows can also be included in this training program. Compound lifts are extremely important, as the word “Compound” refers to many muscles of your body working together. As long as you combine 3-5 exercises in sets, all muscle groups can be targeted and achieve a full-body workout every few days.

  1. Vertical jump

When a fight goes to the ground, it is often a battle of submission. Here is where training, technique, and certain pressure points are used to render the opponent unable to fight. Before the confrontation ends on the ground, the BJJ practitioner can gain the upper hand with sweeps, throws, and other agility-based moves that will give them a favorable position prior to ending up on the ground. Is of key importance is the vertical jump, which has numerous benefits when performing explosive moves. Exercises, such as the jump squat, vertical jump, and landmine rotation will help in this development.

  1. Lifts that focus on the lower back

With some practitioners favoring the guard pass position, these fighters should be training their lower back as much as possible to be able to control the fight from the ground position. Although compound lifts are often enough for entry-level fighters, elite fighters that frequently “pass” fight should focus on targeting their lower back with such exercises as Barbell Row, Romanian Deadlift, and Medicine Ball Thrusts.

  1. Grip strength

Unlike other disciplines, grip strength is of chief importance for the BJJ fighter. This not only helps with the manipulation of your opponent’s limbs to place them in a difficult position, but it is a rare occasion that your opponent does not have any clothes. Many chokes, holds and submissions depend on being able to grapple your opponent’s belt, shirt, pants, and other accessories and clothing to get the upper hand. As such, training your grip strength through Clamp training, EZ bar curls, Rope Pulls, and Sandbag Carry have proven effective.

Mistakes to Avoid When Training Brazilian Jiu-Jitsu for Kids

Jiu-Jitsu is the leading ground-based martial art discipline in America, having over 5 million practitioners worldwide. Beginning in the early 90s, it was almost impossible to train in Brazilian Jiu-Jitsu (BJJ) without learning in the home country of Brazil, but it quickly rose to prominence with the advent of social media and demonstrations that could be viewed online. It is also endorsed by popular martial artist and actor, Chuck Norris, who is an advanced student of the sport.

With BJJ growing so quickly, it has garnered attention from parents as an alternative to other martial arts and extra-curricular activities. Martial arts provide discipline for children, and learning a form that focuses on ground control could prove more beneficial to their counterparts, as most fights begin or end on the ground. In fact, 73% of street fights ended on the ground, so children are statistically safer learning at a young age such an effective fighting style.

Should kids do Brazilian Jiu-Jitsu

Other than the obvious benefits of self-defense, BJJ offers children an improved development of their character, mind, body, and spirit. When this martial art is started at a young age, students quickly adopt the creed of the BJJ and form their schedule around attendance and execution of the exercises. Below is a study on the top five ways that children can benefit from enrolling in BJJ classes.

Anti-bullying attitude

It is no secret that bullying is still prominent in schools, especially in a world as diverse as ours is today. Children judge each other for many different reasons, including class, weight, social skills, economic background, race, and a host of other reasons. Not only does BJJ assist with defending oneself against aggressors, but BJJ takes on a “self-defense” creed, which both stops bullies, and prevents the practitioner from ever being the one who is conducting the bullying.

Failure is a part of life

Young children throw tantrums and cannot learn from their mistakes. However, once the child has reached some level of emotional maturity, they can take part in competitions (research suggests a minimum age of 8) before being enrolled in competition or sparring). Learning that victory is only achieved through hard work, and that failure is a part of life is necessary for expectations and development.


BJJ does not only offer a platform to talk to other students but other social aspects help in the growth of your child. Furthermore, students that take part in BJJ classes usually have a common goal and will develop their lifestyle and hobby together with life-long friends.

Improved motor skills and coordination

Nothing helps improve your coordination more than the discipline of martial arts. If you cannot hold your stance, strike properly, or conduct the exercise, you will be bested by an opponent who can. BJJ stresses the importance of adapting to a situation and becoming a quick learner.

Better habits

It is extremely difficult to be a successful BJJ practitioner while living a sedentary lifestyle of poor eating, sleeping, and recreational habits. BJJ underlines the importance of living an active lifestyle, which creates lifelong habits.

At what age should you start Brazilian Jiu-Jitsu

Speaking about the above benefits of enrolling in Brazilian Jiu-Jitsu for kids, you may be wondering “at what age is this appropriate for my child?”. Largely, this is dependent on the curriculum provided by the BJJ gym. It is important to discuss goals and class schedules to inform yourself about what your child will learn. Generally, BJJ can be started as early as 4 years of age, but it is recommended that competition settings are postponed until 8 when the child is old enough to handle the emotional maturity of defeat and has the ability to follow rules and not throw tantrums.

Mistakes to avoid

The following are the top three common errors to avoid when teaching Brazilian Jiu-Jitsu for kids:

  1. Not enough attention

Young children learn at a much quicker rate than older young adults. However, they have extremely short attention spans and require a lot of observation. Make sure you are dedicating enough staff to oversee these classes.

  1. Mixing your classes

It is common to mix age groups, and in some adult circumstances, all ages can be brought together. Child development is in stark contrast to this, as a child at the age of 9 is much more receptive and attentive than someone that is only 2 years their junior. Separate age groups the younger they are, and start making larger age gaps the older they get.

  1. Inability to insist

Young children who are just beginning do not see the importance of why they are there. Children are told where to go and their parents drop them off for classes. Some children, therefore, do not care much about the exercises and are only there to goof off or have fun. Knowing when to praise, and when to have a stern attitude is necessary for the development of the child to learn discipline.

Overall, we hope this article has shed some light on the benefits and common errors that occur within BJJ classes for children. Due to the above logistical difficulties, such as scheduling, allocating staff payment, teaching styles, classroom observances, and gym management, it is recommended to enlist the help of BJJ management software. Spark Membership is the #1 solution on the market of its kind, and you can try it for just $1.