Strength and Conditioning
for Brazilian Jiu-jitsu
Nathaniel Brian Jones, PhD, CSCS1 and Elizabeth Ledford, MS, CSCS2
1
Kinesiology and Health Studies, Georgetown College, Georgetown, Kentucky; and 2Health and Sport Sciences,
University of Louisville, Louisville, Kentucky
Supplemental digital content is available for this article. Direct URL citations appear in the printed text and are provided
in the HTML and PDF versions of this article on the journals Web site (www.nsca-scj.com).
SUMMARY
BRAZILIAN JIU-JITSU IS A GRAP-
PLING SPORT THAT COMBINES
ASPECTS OF WRESTLING AND
JUDO AS WELL AS ITS OWN
SPECIFIC TECHNIQUES. THIS
ARTICLE DISCUSSES HOW TO
DESIGN AN APPROPRIATE
STRENGTH AND CONDITIONING
PROGRAM FOR THE SPORT.
IT COVERS THE STRENGTH,
POWER, ENDURANCE, AND
FLEXIBILITY NEEDS OF THE JIU-
JITSU ATHLETE AND INJURY
PREVENTION.
razilian jiu-jitsu (BJJ) is a com-
B petitive sport and self-defense
art based on taking your oppo-
nent to the ground, achieving posi-
tional control, and applying joint
locks or strangles. This art has gained
increasing popularity in the United
States since it was showcased in the
first Ultimate Fighting Championship
in 1993. After the success of BJJ in this
mixed martial arts event, the number
of practitioners increased dramatically.
Today, numerous BJJ and submission
grappling tournaments are held world-
wide every year.
Because of the absence of a single
governing body for BJJ competition in
the United States, the rules can vary
among tournaments. Generally, each
match is 45 minutes in duration with
some tournaments allowing slightly
60 VOLUME 34 | NUMBER 2 | APRIL 2012
more time for advanced competitors.
The athletes are divided according to
sex, age, weight, and skill level. Sepa-
rate divisions are held for those
competing with a gi (jacket, belt, and
pants) and without the gi (t-shirt/rash
guard and shorts or wrestling singlet).
Typically, tournaments are arranged
in single elimination format so that to
win the athlete may have several
matches with a break of 515 minutes
between.
Points are awarded for takedowns and
for achieving various control positions
on the mat. If a submission lock or
strangle is secured and one fighter is
forced to submit by tapping out, then
the other fighter wins immediately. In
the event no one submits, the winner
is the athlete with the most points at
the end of the match. Ties are dealt
with differently at different tourna-
ments. Sometimes judges will break
the tie with a system of advantages to
give the match to the competitor who
was more aggressive or technically
sound, and in other cases, there will
be an overtime period.
NEED ANALYSIS
Proper strength and conditioning
programming for any sport must
begin with an analysis of needs. An
analysis of needs is the determination
of the physical attributes necessary
for an athlete to excel in his or her
given sport (16). BJJ is a relatively
new sport, and consequently, there is
almost no scientific literature dealing
Copyright National Strength and Conditioning Association
directly with jiu-jitsu athletes. Because
of the similarities between the sports,
studies examining wrestling and
judo can, in many cases, be extrapo-
lated to BJJ (4,12). The needs of BJJ
athletes regarding injury prevention,
strength, power, conditioning, and
flexibility are covered in the following
sections.
INJURY PREVENTION
Although no direct research has been
performed on BJJ, analysis of similar
sports, such as wrestling, suggest that
the most likely areas for injury during
training and competition are the neck,
shoulders, elbows, and knees (8,11). All
training programs for this sport should
address this issue by providing ade-
quate strength and range of motion
work for these areas. Although basic
lifts, such as presses, pulls, and squats,
will provide supporting musculature
for the elbows and knees, some
additional specific work should be
added for the neck and shoulder
complex. Examples of supplemental
neck work include manual partner
resistance, head straps, 4-way neck
machines, neck bridging, and exercises
like shrugs that involve the trapezius.
For the shoulder, there are many
variations of internal and external
rotation exercises using bands, cable
machines, and dumbbells.
KEY WORDS:
jujitsu; jiu-jitsu; judo; grappling; martial
arts; wrestling
 Table 1
Sample warm-up routine for all
sessions
Warm-up routine
Joint rotations
Neck
Wrists
Arms and shoulders
Trunk
Hips
Knees
Ankles
Full-body warm-up series
20 jumping jacks
10 bodyweight squats
5 walkout push-ups
10 Sit-ups
10 alternating front lunges
5 hindu push-ups
10 dumbbell high pull snatches
Injury prevention work does not
require a high volume or special
day. Incorporate these exercises into
the warm-up routine, pair them with
primary exercises during the work-
out, or place them at the end of
the training session (Table 1). When
using these exercises during the
warm-up, make sure to keep the
volume and intensity low enough
not to fatigue the stabilizer muscle
groups during the high-intensity
work to follow. Indian club swings
or light kettlebell exercises make
great shoulder work before heavy
lifting. If you decide to pair them
with primary lifts, choose exercises
that will not interfere with the
performance of the primary lifts.
For instance, use neck extensions
between sets of back squats. The
best option may be to wait until all of
the high-intensity work is finished
before performing the injury pre-
vention exercises.
STRENGTH/POWER NEEDS
Grappling involves a wide variety of
movements and all major muscle
groups. Additionally, strength in vari-
ous types of contractions is required:
high velocity, power for takedowns
and escapes, and slow or static strength
for gripping, holding, and applying
submission techniques. This strength
training must also be accomplished
without excessive muscular hypertro-
phy because of the weight divisions. In
short, BJJ athletes must be as strong
and powerful as possible for their
bodyweight particularly in the pulling
muscles, core, hips, and posterior
chain (8).
BJJ, unlike many other sports, requires
that the athlete practice against heavy,
often maximal, resistance during each
skill training session. This could possi-
bly lead to overtraining when com-
bined with a high-volume lifting
program, so the prescribed weight
training volume must be lower than
that for many other sports. It is also
critical that the intensity and volume
of the weight room work be varied
to take into account what the athlete
is doing on the mat during a given
training phase. BJJ coaches and
athletes should remember that the
primary goal is increasing their grap-
pling performance. If lifting begins to
interfere with skill training, modifica-
tions must be made to the lifting
program (10).
BJJ athletes can perform complex
training to blend strength and power
training into a single training session.
Complex training involves pairing a
high-load low-repetition (rep) strength
exercise with low-load high-speed
power exercise. For example, the
athlete performs a set of 5 squat reps
at 85% 1 repetition maximum (RM),
waits 3060 seconds, then performs
a set of plyometric box jumps. This
type of training is more efficient and is
thought to take advantage of the neural
potentiation provided by the high-load
exercise to enhance the performance
and training effect of the plyometric
work (5,13). Plyometric training should
only be included after the athlete has
Strength and Conditioning Journal | www.nsca-lift.org
a strength foundation, and volume
should be increased gradually during
the training cycle. An appropriate
strength foundation for the use of
lower-body plyometrics is a back squat
1RM of 1.52.5 times the athletes
body weight. For upper-body plyomet-
rics, a strength standard of a 1RM
bench press of at least body weight for
larger athletes and 1.5 times body
weight for smaller athletes is recom-
mended (1).
In addition to all around strength and
power, special attention must be given
to improving the BJJ athletes grip.
Both static and dynamic grip strength
and endurance are vital to competitive
success. Once the grip goes, the player
will have little chance of properly
applying takedowns or submission
techniques. Exercises to improve
static grip include lifts with thick bars,
towel grip pull-ups, and sandbag
exercises. For dynamic grip training,
loaded hand gripping machines, wrist
rollers, or rubber ball squeezes can be
practiced.
CONDITIONING NEEDS
BJJ matches are usually relatively short
(typically 45 minutes) and fast paced,
so the primary conditioning emphasis
should be on anaerobic endurance.
However, some tournaments allow
more experienced competitors up to
10 minutes per match, so aerobic
capacity is important as well. Alth-
ough the matches can sometimes
end quickly with a submission tech-
nique, this cannot be guaranteed. A
properly conditioned grappler should
be able to fight at a high intensity
for the duration of the match and
still have a reserve in the case of
an overtime round. It is absolutely
critical that the athlete develop a
physiological ability to buffer the
acidosis produced by glycolytic
lactic acid production. Additionally,
the grappler must increase the psy-
chological ability to tolerate the
painful effects of extreme drops in
blood pH.
The conditioning routines outlined in
Tables 2 and 3 provide examples of
61
Strength and Conditioning for Brazilian Jiu-jitsu

Table 2
Sample workout week for the preparatory period

Monday: Lifting Tuesday: Conditioning

Warm-up series Warm-up series
Complex pair Jump rope rounds (5 3 3 min)
Weighted pull-ups 5 3 68 reps (8085% 1RM) 30-sec light jumping
DB high pull 5 3 3 reps (3040% 1RM) 30-sec high-knee sprints
Circuit A (34) 60-sec Kimura sit-ups
3 10 per arm DB bent-over rows Calisthenic rounds (3 3 5 min)
3 15 incline sit-ups as many rounds as possible
3 10 DB push press 3 20 jumping jacks
3 10 glute ham raise 3 10 push-ups
Circuit B (34) 3 15 bodyweight squats
3 10 BB curls 3 20 seal jumps
3 20 med ball Russian twist 3 20 mountain climbers
3 15 hindu push-ups 3 5 burpees
3 10 per leg DB front lunges 3 10 V-ups
Wednesday: Lifting Thursday: Conditioning
Warm-up series Warm-up series
Complex pair Rowing machine round (10 min)
BB back squats 5 3 5 (8085% 1RM) 10-min total
Drop jumps 5 3 3 30-sec sprinting
Circuit A (34) 30-sec active recovery (light rowing)
3 10 leg curl (with isosqueeze) Kettlebell/DB circuit (5 3 3 min)
3 20 standing bar twist 3 15 two-hand swing
3 10 cable Ys 3 10 per arm one-arm push press
3 10 DB triceps extensions 3 10 per arm one-arm snatch
Circuit B (34) 3 5 per arm one-arm overhead squat
3 15 standing calf raises
3 10 reverse hypers
3 10 plate raises
3 15 grip machine
Friday: Lifting
Warm-up series
Complex pair
BB bench press 5 3 5 (8085% 1RM)
Plyometric pushups 5 3 3
(continued)
(continued on next page)

62 VOLUME 34 | NUMBER 2 | APRIL 2012


Circuit A (x4)
3 10 DB overhead press
3 10 hanging leg raise
3 10 per leg DB side lunge
3 15 BB shrug
Circuit B (34)
3 10 DB pullover
3 20 Rainbows
3 10 cable pull-throughs
3 10 BB reverse curls
BB = Barbell; DB = dumbbell.
interval training workouts. High-intensity
interval training (or the alternation of
bouts of maximal or near-maximal work)
with periods of lower-intensity work or
rest has been shown to develop both
anaerobic and aerobic endurance. This is
optimal in terms of sport-specificity and
efficiency (2,3)
FLEXIBILITY
Because of the positions required for
BJJ, a fair amount of static and dynamic
flexibility is required for success and
injury prevention. Areas of particular
concern are the hamstrings, hips, lower
back, and shoulders. Grappling is
a contact sport, and too much flexibil-
ity might predispose the athlete to
injury (9). The key is to determine if
inflexibility in any areas is preventing
proper movement patterns and work
specifically to correct the problem.
Beginning each workout with 510
minutes of dynamic range of motion
exercises and ending it with 510
minutes of light static stretching should
be adequate to maintain proper flexi-
bility for athletes who have no special
needs (6,7,14).
Dynamic range of motion exercises
include joint swings and rotations using
all areas of the body with particular
emphasis on those that will be trained
the hardest. Start with nonspecific
movements and work gradually into
Table 2
(continued )
more sport-specific exercises. A single
set of 1020 repetitions for each
exercise is adequate. Static stretches,
such as the hurdlers stretch for the
hamstrings, should be done slowly and
held for 45 repetitions of 2030
seconds each.
BODY COMPOSITION
BJJ competitors are grouped into
weight classes at tournaments. There
is a lack of standardization of rules so
that the actual classes may vary, but
the typical range of weight is 1020
pounds per class. BJJ athletes should
maintain a low percentage of body fat
to ensure that they are not forced to
compete in an unnecessarily heavy
weight class. Moving into a higher
class because of excess body fat will
place the athlete at a disadvantage
because of the greater relative
strength of his or her opponent. A
body fat percentage of 510% is
optimal (15). Weight management is
best accomplished by proper eating
habits and the manipulation of calorie
intake. Additional conditioning work-
outs may be added to help reduce
body fat but should be added spar-
ingly because they could lead to
overtraining. Never use additional
workouts to attempt to make up for
a poor diet.
Strength and Conditioning Journal | www.nsca-lift.org
OFF-SEASON/IN-SEASON
TRAINING
There is no official season for BJJ, so
the standard periodization model used
with many team sports is not applica-
ble. Tournaments occur all year round,
and the athlete and/or coach will have
to decide which competitions to train
for and which are most important. If
the next upcoming tournament is
several months away, then the athlete
should focus his or her attention on
building maximal strength, maintaining
endurance, and keeping body fat low to
stay close to competition weight.
Because skill work is likely to be more
technical and less intense during this
phase of training, weight room volume
can be higher. As tournament time
approaches and mat training becomes
more intense, the emphasis should shift
to building anaerobic and strength
endurance while maintaining limit
strength and bringing body fat levels
down to achieve proper competition
weight. During this phase of training,
weight training volume must be red-
uced to accommodate the increased
intensity and volume of drilling and
sparring sessions. This will reduce the
risk of overtraining.
One basic periodization plan is to
devote 3 months to off-season type
strength and power training before
each competitive period. During this
63
Strength and Conditioning for Brazilian Jiu-jitsu

Table 3
Sample workout week for tournament season

Monday: Lifting Tuesday: Conditioning

Warm-up series Warm-up series
Power set Rowing machine round (3 3 5 min)
BB hang clean . push jerk, 5 3 3 (3040% 1RM) Alternate for 5 min
Standing cable abs, 5 3 10 60-sec easy row
Maximum effort set A 60-sec sprint
Weighted dips 3 3 5 (8085% 1RM) Active recovery for 60 sec
DB side bends 3 3 10/side 60-sec Kimura sit-ups (see Video 1, Supplemental Digital
Content 1, http://links.lww.com/SCJ/A16, demonstrating
Kimura sit-ups) (Figure 1)
Maximum effort set B Basketball court line drills (310) (see Figure 2)
BB bent-over row 3 3 5 (8085% 1RM) 30-sec rest for the first 5 drills
Straight leg sit-ups 3 3 10 60-sec rest for the second 5 drills
Auxiliary circuit (34)
3 12 DB triceps extensions
3 20 bodyweight walking lunges
3 12 DB hammer curls
3 20 bodyweight step-ups
3 10 per direction neck machine
Wednesday: Conditioning Thursday: Conditioning
Warm-up series Warm-up series
Calisthenic circuit (3 3 5 min) Grappling specific movement rounds (33)
60-sec light jogging active rest between rounds 32-min cooperative partner pummeling (see Video 2,
Supplemental Digital Content 2,
http://links.lww.com/SCJ/A18, showing partner
pummeling) (Figure 3)
3 20 jumping jacks 2-min partner leapfrog drills
3 10 bodyweight squats 2-min bear crawls
3 10 burpees 60-sec rest
3 1 elbow drag (30 feet) (see Video 3, Medicine ball circuit (2 3 5 min)
Supplemental Digital Content 3,
http://links.lww.com/SCJ/A17, showing
the elbow drag) (Figure 4)
3 10 push-ups Use a 1020 lb med ball
3 10 sit-ups 3 10 floor slams
Mile runs (32) 3 10 wall ball
Run miles as fast as possible 3 5 per direction torso circles
2-min walking active rest between miles 3 10 floor to sky
(continued on next page)
(continued)

64 VOLUME 34 | NUMBER 2 | APRIL 2012

 Table 3
(continued )
Friday: Lifting

Warm-up series
Power set
DB jump squats 5 3 3 (1520% BW)
Straight leg sit-ups (5 3 10)
Maximum effort set
BB box squat 5 3 5 (8085% 1RM)
Neck machine 1 3 10 per direction
Auxiliary circuit (34)
3 10 glute ham raises
3 10 per arm alternating DB upright row
3 10 reverse hypers
3 1520 divebomber push-ups
3 15 DB shrugs
BB = Barbell; DB = dumbbell.

preparatory period, the emphasis will
be on increasing maximal strength and
power while maintaining base levels of
conditioning. To build both maximal
strength and power, complex training
is recommended. Each workout also
trains the entire body but has a partic-
ular emphasis. One day is devoted to
pressing, one to pulling, and another to
lower body. The muscle groups not
emphasized during a particular session
are trained at a reduced intensity. For
example, during a heavy lower body
day, the upper body is worked using
a lower volume and intensity. After the
complex pair, the exercises are broken
into circuits. The athlete should move
through these circuits as quickly as
possible without resting until all sets
and reps are completed. The continu-
ous activity will provide some degree
of cardiovascular conditioning during
each weight session.
SAMPLE WORKOUT WEEK FOR
PREPARATORY PERIOD
The sets listed for the complex pairs do
not include warm-up sets. When using
heavy loads, athletes should always
do a lift-specific warm-up. Begin
with a load representing about 50%
of the intended working weight, then
gradually build up over several sets.
Perform the paired exercise 30 seconds
after the heavy exercise, then allow
12 minutes of recovery before the
next set (5).
Complete each auxiliary circuit a total
of 4 times: the first time with a rela-
tively light weight to warm-up, then
the last 3 with the working weight.
Take minimal rest between circuits to
maximize the conditioning effect
(Figures 2,58).
The conditioning routines are meant to
be short and intense to simulate com-
petitive conditions. If the BJJ athlete

Figure 1. Kimura sit-ups.

Strength and Conditioning Journal | www.nsca-lift.org 65

Strength and Conditioning for Brazilian Jiu-jitsu

Figure 2. Basketball court conditioning drills.

Figure 3. Cooperative Pummelling.

Figure 4. Elbow Drag.

typically wears a mouthpiece during breathing somewhat, so the athlete Whichever way the athlete competes,
competition, it is recommended that must get used to this in training. he or she should mimic this during
he or she wear it during all condition- Competitions are also usually done conditioning because of the changes in
ing workouts. Mouthpieces restrict barefooted or with wrestling shoes. foot biomechanics.

66 VOLUME 34 | NUMBER 2 | APRIL 2012

Figure 5. Bar twists.

Figure 6. Stability ball hamstring curls.

It is advisable to taper by eliminating

all lifting during the week before any
tournament to focus exclusively on
endurance and skill training. This will
allow time for full recuperation before
competition. Some athletes may need
a longer taper and some may make
due with a shorter taper depending on
the intensity of their training and
the individuals recovery capacity
(Figures 913).

SAMPLE WORKOUT WEEK FOR

TOURNAMENT SEASON
As previously discussed, as tournament
time nears, the volume of weight
training is lowered to accommodate
more demanding skill training. In this
phase of training, the emphasis is on
maintaining strength and power while
Figure 7. Medicine ball slams. increasing anaerobic endurance.

Strength and Conditioning Journal | www.nsca-lift.org 67

Strength and Conditioning for Brazilian Jiu-jitsu

Figure 8. Dumbbell overhead squats.

Figure 9. Plyometric push-ups.

Figure 10. Rainbows.

Figure 11. Stability ball reverse hyperextensions.

68 VOLUME 34 | NUMBER 2 | APRIL 2012

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