The Most Common Strength Training Mistakes BJJ Athletes Make
Why Strength Training for BJJ Needs a Different Approach
Why Strength Training for BJJ Needs a Different Approach
Strength training can be a game-changer for BJJ, but many athletes approach it the wrong way. Training like a bodybuilder or powerlifter won’t make you a better grappler. The key is to develop strength that translates to the mats—without compromising mobility, endurance, or technique. In other words, getting big ain’t the goal, bro.
Here are the biggest strength training mistakes BJJ athletes make and how to fix them.
1️⃣ Training Like a Bodybuilder
Many BJJ athletes follow bodybuilding routines that focus on isolated muscle growth rather than functional strength.
The Problem:
Too much focus on single-joint exercises like bicep curls instead of compound movements. These don’t get you working like a unit.
High-volume, muscle-pumping sets that lead to hypertrophy but not mat-specific strength. Being as big as a fridge might sound cool, but can you imagine moving like one?
Neglecting explosive and endurance-based movements.
The Fix:
Prioritize compound lifts like deadlifts, pull-ups, and suitcase carries that build real-world strength.
Train for maximal strength (heavy, low reps) and power endurance (moderate weight, high reps).
Use rest-pause training to simulate fatigue conditions similar to a match.
2️⃣ Ignoring Power Endurance
Strength alone won’t help if you can’t apply it repeatedly throughout a match.
The Problem:
Focusing only on maximal strength without conditioning muscles to sustain output lead to gassing out after one explosive movement due to lack of endurance.
The Fix:
Incorporate high-rep explosive movements like kettlebell swings and battle ropes.
Use short rest intervals and circuit-style workouts to train fatigue resistance.
Train under fatigue using rest-pause sequences to simulate real match conditions.
3️⃣ Overlooking Grip Strength
Your grip is often the first thing to fatigue in a match, yet many athletes don’t train it effectively.
The Problem:
Relying only on BJJ training to build grip strength.
Neglecting specific grip endurance work that prevents forearm burnout.
The Fix:
Train gi pull-ups, farmer/suitcase carries, and plate pinches to improve grip durability.
Use long-duration holds to mimic the grip demands of rolling.
Avoid overtraining—grip recovery takes longer than most muscles.
4️⃣ Not Training the Core for Stability and Rotation
A strong core is essential for posture, guard retention, and explosive transitions.
The Problem:
Only training the abs with crunches instead of focusing on total core stability.
Neglecting rotational strength, which is key for sweeps and guard play.
The Fix:
Use anti-rotation exercises like Paloff presses to improve core stability.
Train rotational movements like med ball throws to develop explosive power for sweeps and takedowns.
Incorporate core endurance drills that allow for sustained control during rolls.
5️⃣ Forgetting About Breath Control
Breathing directly impacts strength output and endurance, yet many athletes don’t train it properly.
The Problem:
Holding your breath during strength movements, reducing efficiency and power.
Not linking breath with movement, leading to excessive fatigue.
The Fix:
Train bracing techniques to improve intra-abdominal pressure and stability during heavy lifts.
Use rhythmic breathing drills to stay relaxed and maintain endurance during high-output efforts.
Incorporate exhale-focused training to improve control in isometric positions like guard retention.
Final Thoughts: Strength That Works on the Mats
Strength training for BJJ isn’t just about lifting—it’s about training in a way that enhances your performance on the mats. Avoid these common mistakes by focusing on functional strength, power endurance, grip durability, core stability, and breath control.
Want to see how we do it? 📌 View our program library, 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!
💬 Have you made any of these strength training mistakes?
What changes have helped improve your strength for BJJ?
What’s your biggest challenge when balancing strength training and mat time?
Drop a comment below—I’d love to hear your thoughts!