Is Strength Training Good for BJJ?
Why Maximum Strength & Power Endurance Matter on the Mats
Why Maximum Strength & Power Endurance Matter on the Mats
Strength training in Brazilian Jiu-Jitsu (BJJ) has long been a debated topic in the grappling world. Some argue that technique is king and that lifting weights will slow you down. Most others recognize that strength—when trained correctly—becomes a massive asset for controlling positions, improving endurance, and preventing injuries.
But not all strength training is equal. The best BJJ athletes don’t just train to move heavy weight—they train to move explosively and repeatedly even when exhausted. That means prioritizing:
✅ Maximal strength → The ability to produce as much force as possible, quickly.
✅ Power endurance → The ability to apply force repeatedly over time without fading.
✅ Rest-pause sequences → Taking yourself to failure and then after a minimal rest continuing the movement (Training both fresh and fatigued states to prepare for real matches).
Let’s break down exactly how strength training enhances your BJJ game—and how to train the right way.
🔬 The Science: Strength Training Improves BJJ Performance
1️⃣ Max Strength & Explosive Power for Takedowns & Sweeps
A strong posterior chain (glutes, hamstrings, lower back) generates explosive power for takedowns, guard passes, and sweeps.
Movements like trap-bar deadlifts and box jumps develop the ability to drive force into the ground and explode into movement.
These lifts are most effective when trained at near-max intensity, focusing on short, powerful bursts of force output.
2️⃣ Power Endurance for Long Matches & Scrambles
In BJJ, you don’t just apply force once—you have to sustain it for minutes at a time without breaking down.
Kettlebell swings and sled pushes develop the ability to generate force repeatedly, simulating the continuous effort required for a scramble or extended guard battle.
These exercises are best trained for high reps with minimal rest, mimicking the demands of rolling.
3️⃣ Rest-Pause Training: Train Strength When Fresh & Fatigued
BJJ athletes don’t get to reset after every burst of energy—they need to perform at a high level even when exhausted.
A rest-pause approach involves performing a high-force movement to failure, taking a brief rest (simulating a short break in a match), and then executing additional reps of that movement (or a complimentary movement in a superset) until you hit a pre determined number of post initial failure reps.
For example, a heavy explosive lift followed by additional reps at the same load reinforces both fresh and fatigued strength output.
This teaches your body to apply max force when fresh and maintain it under fatigue—just like in a fight.
🤔 The Biggest Mistake: Training for Hypertrophy Instead of Performance
A big misconception in BJJ strength training is the idea that lifting will make you bulky or slow. This happens when athletes train for size instead of performance.
🚫 What NOT to do:
❌ High-volume bodybuilding workouts focused on aesthetics instead of function.
❌ Isolation exercises that don’t carry over to grappling (e.g., bicep curls, leg extensions).
❌ Avoiding explosive movements or failing to train under fatigue.
✅ What TO do:
✔ Train for max force (low reps, explosive force).
✔ Train for power endurance (high reps, repeatability of force).
✔ Use rest-pause sequences to prepare for real match fatigue.
Does this mean you can never do bicep curls?
Of course you can, so long as they are secondary to everything else you are doing.
🛠️ How to Add Strength Training to Your BJJ Routine
🔹 Train Strength 2-3x Per Week
If you roll 3-5 times per week, balance lifting with mat time to avoid overtraining.
🔹 Prioritize Full-Body, Explosive Movements
Deadlifts, squats, and loaded carries are essential for max strength.
Kettlebell swings, sled pushes, and battle ropes train power endurance.
Max strength movements can become power endurance movements.
🔹 Use Rest-Pause Sequences to Build Fatigue-Resistant Strength
Example: Perform a high-force movement until failure, take a brief rest of 20-30 seconds and then perform additional reps until you fail again, repeat this until you complete X reps after the initial failure.
This mirrors the fresh and fatigued states of a BJJ match.
💬 Final Thoughts: Strength is a Weapon—Use It Wisely
BJJ is about skill, timing, and leverage, but strength enhances all of these. The best athletes don’t just lift heavy—they train to be explosive and to sustain that explosiveness under fatigue.
✅ Train max strength (high force output, short duration).
✅ Train power endurance (repeatability of force under fatigue).
✅ Use rest-pause sequences to prepare for real match conditions.
Want to train the right way?
📌 Get a 3-week training plan PDF or a 14-day free trial to our app:
👉 https://www.artsofstrength.com/freetrial
👊 Engage With the Community!
💬 What’s your experience with strength training for BJJ?
Have you trained both max strength and power endurance?
What exercises have helped you most on the mats?
Drop a comment below—I’d love to hear your thoughts!