How Often Should I Strength Train for BJJ?
The Balance Between Strength and Skill Development
The Balance Between Strength and Skill Development
One of the biggest questions BJJ athletes ask is how often they should train strength without compromising their time on the mats. The answer isn’t one-size-fits-all—it depends on your goals, training intensity, and recovery ability. Strength training should enhance your grappling, not interfere with it.
To strike the right balance, we focus on:
Maximal Strength: The ability to produce high force in a short burst.
Power Endurance: The ability to repeat force output over extended periods without fatigue.
Recovery: Ensuring the body can absorb strength gains while maintaining high-level rolling performance.
The Ideal Strength Training Frequency for BJJ Athletes
1️⃣ Two to Three Days Per Week (The Goldilocks Zone)
For most BJJ practitioners, 2-3 strength sessions per week is optimal. This allows you to develop explosive power and endurance without excessive fatigue that could interfere with skill development.
Two days per week: Ideal for those training BJJ intensely (4-5+ times per week) and wanting to maintain strength.
Three days per week: Best for those looking to actively increase strength while still getting sufficient mat time.
2️⃣ One Day Per Week (Minimalist Approach)
For competitors or practitioners already rolling 5+ times per week, a single weekly strength session focused on maintaining strength may be the best option.
This approach ensures you’re not neglecting strength work entirely, while still prioritizing skill training.
A full-body session that targets maximal strength and power endurance can help retain strength gains.
3️⃣ Four or More Days Per Week (Strength-First Approach)
Some BJJ athletes—especially those in off-seasons—choose to train strength four or more times per week to build a foundation of strength before scaling back as competitions approach.
This approach is not sustainable for high-level BJJ training and is typically used in periodized programming during non-competition phases.
Structuring Strength Training Around BJJ
Strength training should complement BJJ, not compete with it. Here’s how to structure it effectively:
🔹 Train on Non-Intense Rolling Days
Strength training is best done on days when rolling is technical and not high-intensity sparring to avoid excessive fatigue.
If you must lift on hard rolling days, schedule it after training, not before, to keep your grappling sharp and risk of injury down.
🔹 Prioritize Recovery
Strength and skill training both stress the body. Quality sleep, proper nutrition, and active recovery methods (mobility work, breath training, and soft tissue care) ensure you adapt and improve.
🔹 Use Efficient, Full-Body Workouts
Compound lifts like trap-bar deadlifts, weighted pull-ups, and suitcase carries maximize strength gains in minimal time.
Movements should focus on maximal force production and power endurance, avoiding excessive hypertrophy.
Signs You’re Training Strength Too Often
BJJ requires high skill and movement efficiency, so overloading with strength work can be counterproductive. Watch for: ✅ Decreased rolling performance (slower reactions, excessive fatigue). ✅ Nagging joint pain or soreness that lingers. ✅ A decline in grip strength or endurance on the mats.
If you experience these signs, scale back strength work or adjust intensity.
Final Thoughts: The Sweet Spot for Strength & BJJ
Strength training is an essential part of being a resilient and powerful grappler, but it must be programmed intelligently. For most athletes, two to three strength sessions per week provide the best balance between increasing power and maintaining skill development. Adjust based on your individual needs and competition goals.
Our programs are 3 or 4 days per week. You can follow them exactly or reduce a day if it suits you, or add more with the various supporting programs we include.
Want to build real strength for Jiu-Jitsu? 📌 Take a look at our program library and get a 3-week training plan PDF or a 14-day free trial to our app here: 👉 https://www.artsofstrength.com/freetrial
Engage With the Community!
💬 How often do you train strength for BJJ?
Do you prefer a minimalist approach or a high-frequency strength plan?
Have you found a balance that works best for your training?
Drop a comment below—I’d love to hear your thoughts!